Training Log Archive: OJIn the 31 days ending Mar 31, 2011:
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Thursday Mar 31, 2011 #
9 AM
Orienteering 22:00 [3] 5.0 km (4:24 / km)
2xsprintervals courses from a few weeks ago around Upperthorpe. Time to start reminding myself how to do it before next weekend. Got stuck a couple of times in dead ends.
Running 25:00 [2] 5.0 km (5:00 / km)
IW to drop my bag off and back out for the orienteering.
Circuits 10:00 [1]
7 PM
Running 30:00 [3] 6.0 km (5:00 / km)
HFW, running felt good again for the first time since Sunday, although my legs were sore again by the time I got home. Getting there.
Wednesday Mar 30, 2011 #
12 PM
Running 45:00 [2] 9.0 km (5:00 / km)
Up Loxley Valley at lunchtime. Got rained on, which felt quite unusual and not unpleasant. ITBs still gypping, but otherwise not too bad.
Circuits 10:00 [1]
6 PM
Orienteering 33:00 [3] 5.0 km (6:36 / km)
Loxley Common evening training on a fun courses set by Chris and Ralph. Ventured into some rocky bits of the terrain that I haven't been into since mapping the area many years ago. Nice to run on a spanking new Pinker update.
Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
Fairly rudimentary. Legs sore again by the end.
Tuesday Mar 29, 2011 #
10 AM
Note
(rest day)
Still battered. But I will go for a run later.
5 PM
Running 55:00 [2] 11.0 km (5:00 / km)
HFW via Rivelin looking out for Jen. Didn't manage to find her, but had a very pleasant run and felt reasonably good on flat and uphill, but legs (esp ITBs and quads) very bruised for the downhills.
Monday Mar 28, 2011 #
Note
(rest day)
Battered.
Sunday Mar 27, 2011 #
10 AM
Running race 2:38:14 [5] 35.0 km (4:31 / km)
shoes: Inov-8 X-Talons 190
Edale Skyline, great conditions for it after a couple of weeks of dry weather. A surprise late entry from Mr Taggart put the cat among the pigeons and made this a much tougher prospect than it had been.
The pace was stupidly rapid out of the start up Ringing Roger as Pete Vale took it on, and this sling-shotted Lloyd along the edge of Kinder to the Roman road up Win Hill. Things got a bit more sedate after that and I ended up taking the lead for a stretch before being overhauled on the descent into Hope Valley. There was a nice sociable stretch along the road where Lloyd, Dave Aucott and I ran together, before the climb up Lose Hill, where I got a small gap at the front, which I held all the way along the ridge. Only Lloyd came with me here, and we started to pull away from the chasing pack.
It felt very comfortable along to Mam Nick, but I have been told by absolutely everyone with any experience that it is here the race really starts. No problem along Rushup, but then I could feel myself starting to toil up Brown Knoll, although the gap to Lloyd stayed about the same. We took different lines to Pym Chair (me high, him low) and through the groughs up above the Wool Packs, but there wasn't much difference.
It was on the way across to Grindslow that I started to suspect that Lloyd was deliberately hanging back, and I had a fair idea that he would take the riskier and tougher down and up route back to the last checkpoint. I could feel the cramps coming on up Grindslow so I decided to play it safe and take the round route to see what happened. I started to suffer on this section, although I kept up a good pace, but sure enough, Lloyd popped up about 30 secs in front at the last checkpoint. He took out another chunk of time on the final descent to finish about 80 secs ahead of me, not far down on the Gavin Bland record.
This is a great race, and it was good run it against the best. There was a stretch from Lose Hill to Brown Knoll where I harboured the idea that I might be able to run away from Lloyd and I gave it a good shot, but it was not to be. The route choice at the end is such a classic and it's great to see it won on the direct route, which is seriously hardcore at the end of such a fast, long race. The stats are (I'm reliably informed):
Round: 3.3km, 90m
Direct: 1.65km, 230m
Next time, I'll go straight. It was great to have so much support all the way round, thanks everyone!
The pace was stupidly rapid out of the start up Ringing Roger as Pete Vale took it on, and this sling-shotted Lloyd along the edge of Kinder to the Roman road up Win Hill. Things got a bit more sedate after that and I ended up taking the lead for a stretch before being overhauled on the descent into Hope Valley. There was a nice sociable stretch along the road where Lloyd, Dave Aucott and I ran together, before the climb up Lose Hill, where I got a small gap at the front, which I held all the way along the ridge. Only Lloyd came with me here, and we started to pull away from the chasing pack.
It felt very comfortable along to Mam Nick, but I have been told by absolutely everyone with any experience that it is here the race really starts. No problem along Rushup, but then I could feel myself starting to toil up Brown Knoll, although the gap to Lloyd stayed about the same. We took different lines to Pym Chair (me high, him low) and through the groughs up above the Wool Packs, but there wasn't much difference.
It was on the way across to Grindslow that I started to suspect that Lloyd was deliberately hanging back, and I had a fair idea that he would take the riskier and tougher down and up route back to the last checkpoint. I could feel the cramps coming on up Grindslow so I decided to play it safe and take the round route to see what happened. I started to suffer on this section, although I kept up a good pace, but sure enough, Lloyd popped up about 30 secs in front at the last checkpoint. He took out another chunk of time on the final descent to finish about 80 secs ahead of me, not far down on the Gavin Bland record.
This is a great race, and it was good run it against the best. There was a stretch from Lose Hill to Brown Knoll where I harboured the idea that I might be able to run away from Lloyd and I gave it a good shot, but it was not to be. The route choice at the end is such a classic and it's great to see it won on the direct route, which is seriously hardcore at the end of such a fast, long race. The stats are (I'm reliably informed):
Round: 3.3km, 90m
Direct: 1.65km, 230m
Next time, I'll go straight. It was great to have so much support all the way round, thanks everyone!
Running 15:00 [2] 3.0 km (5:00 / km)
Warm up to the start and a hobble back down to the carpark, quads pretty much destroyed.
Saturday Mar 26, 2011 #
8 AM
Running 25:00 [2] 5.0 km (5:00 / km)
Jog out to the start of the Newcastle Parkrun with Jen and back to the hotel for a full (veggie) English. I was hobbling for the first 10 mins.
Friday Mar 25, 2011 #
7 AM
Running 35:00 [2] 7.0 km (5:00 / km)
Morning run in Jesmond Park and Heaton Park with Jen. Chilly but nice. Legs tired and plantar sore after so much walking yesterday. Jen had no sympathy.
4 PM
Running 20:00 [2] 4.0 km (5:00 / km)
Up to some playing fields with Jen for a drills session.
Running Drills 10:00 [3] 1.0 km (10:00 / km)
Usual.
9 PM
Circuits 10:00 [1]
Thursday Mar 24, 2011 #
Note
Loads of walking today into and out of town twice plus around art galleries, etc. I reckon over ~14 miles at least, tired legs.
7 AM
Running 25:00 [2] 5.0 km (5:00 / km)
Morning run down Jesmond Park to Heaton Park and a bit of an explore. Sore plantar to start with but it eased off after a bit.
Wednesday Mar 23, 2011 #
10 AM
Running 1:00:00 12.0 km (5:00 / km)
shoes: Inov-8 F lite
Multi skills session in the sunshine around the playground that is Sheffield. Out to Hillsborough Park for drills including 2xstrides, 2xaccelerates, 2xslow/fast/slow/fast, 3 reps of the death interval loop in 2.19, 2.17, 2.19, jog out to Heroes for an extended effort up there, then back to a steep hill up above my house for 5x20 secs max hill bounds. Nice and varied and felt pretty good.
Running Drills 10:00 [3] 1.0 km (10:00 / km)
4 PM
Circuits 10:00 [1]
Tuesday Mar 22, 2011 #
12 PM
Running 1:10:00 [2] 9.0 km (7:47 / km)
Out to Wharncliffe for some tagging and checking. Nice day for it, but the sound of chainsaws put me in a black mood. At least they might scare the buzzards away.
Monday Mar 21, 2011 #
8 AM
Running 25:00 [2] 5.0 km (5:00 / km)
Easy to work.
Circuits 10:00 [1]
5 PM
Running 1:10:00 17.0 km (4:07 / km)
HFW up Porter Brook, over to Lodge Moor and back through Cross Pool. Brief stop off at Nails' place to collect the vital race map and a few expert tips for Sunday. Ran a progression style effort and tried to push hard on the downs as well as the ups to bed my legs in ready for the weekend. Felt great tonight, such a nice evening to be out and the running was almost effortless.
Sunday Mar 20, 2011 #
11 AM
Orienteering race 36:09 [5] 7.0 km (5:10 / km)
SYO event at Hugset. Really great little area, but I was very sloppy and lost lots of time, esp at the start. I tried to run this one well to see how my orienteering is going at the moment, and it seems like it might need some work.
Running 35:00 [2] 6.0 km (5:50 / km)
Warm up and down with GG and Rich.
12 PM
Orienteering 10:00 [4] 2.0 km (5:00 / km)
Back out into the forest to re-run the first part of the course. Went a bit better this time around...
Running 10:00 [2] 2.0 km (5:00 / km)
Saturday Mar 19, 2011 #
8 AM
Running 25:00 [2] 5.0 km (5:00 / km)
Easy on the Strawberry Line.
3 PM
Running 1:00:00 [2] 9.0 km (6:40 / km)
Around Wharncliffe and Greno checking stuff out with Jen.
5 PM
Circuits 10:00 [1]
Friday Mar 18, 2011 #
4 PM
Running 1:05:00 12.0 km (5:25 / km)
Run out from Sandford along the Strawberry line with Jen and up to Wavering Down trig. Beautiful afternoon and hard to believe that it rained all morning. Ran 5x3/1 intervals and a 15 min tempo on the way back. Felt weary and a bit unco.
Thursday Mar 17, 2011 #
8 AM
Running 25:00 [2] 5.0 km (5:00 / km)
IW.
Circuits 10:00 [1]
5 PM
Running 25:00 [2] 5.0 km (5:00 / km)
HFW.
Running Drills 10:00 [3] 1.0 km (10:00 / km)
Drills on the way home on a gravel pitch.
Wednesday Mar 16, 2011 #
4 PM
Running 1:10:00 [3] 15.0 km (4:40 / km)
Steady up Rivelin. Not feeling it today and only started enjoying myself about halfway in. Tired.
C • Taper? 16
Circuits 10:00 [1]
Tuesday Mar 15, 2011 #
8 AM
Running 30:00 [2] 6.0 km (5:00 / km)
IW via BHP.
Circuits 10:00 [1]
5 PM
Running 50:00 [2] 10.0 km (5:00 / km)
To track on my own and a broken sort of run home with Pete.
Running Drills 10:00 [3] 1.0 km (10:00 / km)
Drills and strides.
Track session 33:00 [5]
Hallamshire, 10x600 off 90 secs jog 200m. Thought we were doing 800s so got a nice surprise on the first rep when we stopped 200m early. 1.51, 1.51, 1.50, 1.50, 1.49, 1.50, 1.48, 1.48, 1.47, 1.47. Good to get faster through the session, although I had to work hard for it. Not many of my pace runners down tonight, so I was hanging on to the backs of Dave and Tom for dear life.
Monday Mar 14, 2011 #
7 PM
Running 25:00 [2] 5.0 km (5:00 / km)
(rest day)
HFW. Cheaper than taking the tram.
Circuits 10:00 [1]
Sunday Mar 13, 2011 #
11 AM
Running 1:40:00 [2] 18.0 km (5:33 / km)
shoes: Inov-8 Roclite 315
Really not up for it today, but needed to get out to Wharncliffe, so ran from home, spent an hour or so wandering about mapping rides, then ran across the area and back down the ramp. The sun was shining by the end and I didn't feel as bad as I thought I might (too much fine wine last night). Rest day tomorrow.
Saturday Mar 12, 2011 #
10 AM
Orienteering 49:00 [4] 10.0 km (4:54 / km)
shoes: Inov8 x-talons 212
Ran the M55 course on Swindale from the Lakes 5 with a couple of extensions. Really enjoyed this, there were some great views over Haweswater and the terrain was so runnable all over. It would be almost impossible to pick up any kind of impact injury training here, it is like running on a soft wet sponge.
Running 35:00 [2] 6.0 km (5:50 / km)
Out to the start and back to my parents' place.
4 PM
Running 47:00 [3] 10.0 km (4:42 / km)
Loxley run, feeling surprisingly good this evening.
Friday Mar 11, 2011 #
11 AM
Running 2:45:00 26.0 km (6:21 / km)
shoes: Inov8 x-talons 212
From Birnbanks up to Low Raise with my Dad, then on up to High Street, where the snow was lashing down and blasting the side of my head. Stopped at the col of Harter Fell to consider extending the route, but common sense won out over bravado and I descended back to Haweswater, back over the top of Swindale. Nice run on some great hills, blew away the cobwebs nicely, but my legs were tired all the way.
Thursday Mar 10, 2011 #
8 AM
Running 25:00 [2] 5.0 km (5:00 / km)
IW, what a difference a night makes. My ITBs felt much better today, although still not completely recovered.
C • ITB 2
Circuits 10:00 [1]
4 PM
Running 1:45:00 [3] 19.0 km (5:32 / km)
shoes: Inov8 x-talons 212
Headed over to see my folks in their new place and stopped off en route for a recce of the Edale route. Parked up at Snake Inn and ran across to Kinder trig, explored some trods over to Pym Chair and along the edge back to Ringing Roger. The gusty wind that had been battering Sheffield all day was not gusty at all up on Kinder - it was just consistently gale force. I ran quite fast a) to stay warm and b) to get back to the car before it got dark. Had the moor to myself except for the sheep and a white hare or two.
Wednesday Mar 9, 2011 #
9 AM
Running 40:00 [2] 8.0 km (5:00 / km)
IW via a lap of Hillsborough Park.
Running Drills 10:00 [3] 1.0 km (10:00 / km)
Sore and unco drills session en route to work.
Circuits 10:00 [1]
7 PM
Running 58:00 14.0 km (4:09 / km)
HFW via Lodge Moor after a long dept meeting, I'm glad that Rob didn't wait for me. Ran 3/1 Foxdals for 40 mins to break the tedium, and my quads and ITBs complained on all the downhills. Running was quite uncomfortable by the time I made it home, it's amazing how much damage you can do to your body during a race.
Tuesday Mar 8, 2011 #
10 AM
Running 1:30:00 [2] 12.0 km (7:30 / km)
Slow running around Wharncliffe and Greno checking out a few more issues with controls and thinning. Took it very steady as legs still sore, and spent plenty of time standing around, out for ~2.40.
9 PM
Circuits 10:00 [1]
Ate a lot of pancakes and felt a bit sick.
Monday Mar 7, 2011 #
5 PM
Running 30:00 [2] 6.0 km (5:00 / km)
HFW. Quads and ITBs shot, just an easy jog for some active recovery.
9 PM
Circuits 10:00 [1]
Sunday Mar 6, 2011 #
11 AM
Running race 1:35:25 [5] 19.0 km (5:01 / km)
shoes: Inov-8 X-Talons 190
Long Mynd Valleys fell race, first English champs race of the year. Not sure what to expect today after feeling ropey all week, but I decided to start hard and see how long I could hold on to the front group. This is a great route, with a tough climb right out of the start, but then a long, fast section around the head of the valleys on good trails and even some road. This section was a struggle as the pace was fast at the business end, but I managed to hang on to the back of the group along with a relaxed looking Lloyd. The peleton had around 20 people in it by the far point of the course, with over 2/3 of the race distance covered. Then it gets tough with 3 big steep climbs and descents in quick succession, and the field started to split up. I managed to stay in touch with the front group until the top of the final climb to Yearlet, then Lloyd et al took it out on the final descent into Church Stretton, where I lost 2 places to finish 7th. I'm pleased with that, but a bit frustrated to have lost places at the end. Tough race, but very enjoyable!
Running 30:00 [2] 5.0 km (6:00 / km)
Warm up and a very sore warm down.
Saturday Mar 5, 2011 #
8 AM
Orienteering 35:00 7.0 km (5:00 / km)
shoes: Inov8 x-talons 212
Sprint training on Wincobank in the drizzle, really well planned session of direction change, long legs, line and downhill course. Shadowed MrA on the downhill course, and he was spot on.
Running 30:00 [2] 6.0 km (5:00 / km)
Out to Wincobank with Rob, bailed out for a lift home with PJ and Duncan.
9 PM
Circuits 10:00 [1]
Friday Mar 4, 2011 #
11 AM
Running 1:30:00 [2] 10.0 km (9:00 / km)
Easy jogging around Wharncliffe with Jen checking out some control sites and problem areas. Still tired, but enjoyed getting out in the forest.
Thursday Mar 3, 2011 #
8 AM
Running 25:00 [2] 5.0 km (5:00 / km)
IW, my stiff legs felt a little better once they had loosened up and stopped creaking.
Circuits 10:00 [1]
5 PM
Running 44:00 8.0 km (5:30 / km)
HFW. Legs and body feeling battered all day, so couldn't decide what training to do. In the end I opted for a bit of everything: 10 mins easy, 15 mins drills and sprints (6x100m, 2 each of strides, accelerates, slow-fast-slow-fast), 10 mins easy, 6xhill bounds up Blake st, 4xfull reps up Blake street, 10 mins easy. Finished it off with a cold bath to help the legs on their way to recovery. Brrr.
Running Drills 15:00 [3] 1.0 km (15:00 / km)
Good session of drills.
Wednesday Mar 2, 2011 #
10 AM
Running 1:30:00 19.0 km (4:44 / km)
Out to Wharnecliffe and Greno to have a look at the thinning situation. Not as bad as I had feared and it's probably improved runnability in places. Load of massive new rides to put on the map though.
C • hmmm 1
4 PM
Running 25:00 [2] 5.0 km (5:00 / km)
Jog out to Crimicar to meet Jen.
Climbing 45:00 [1]
Short and sweet session at the Works, I was knackered.
Tuesday Mar 1, 2011 #
9 AM
Running 25:00 [2] 5.0 km (5:00 / km)
IW, still not feeling as bouncy as I would like. Nice morning for it though.
Circuits 10:00 [1]
6 PM
Track session 32:00 [5] 8.0 km (4:00 / km)
Hallamshire, 8x800 off 200m jog. Ran them all around 2.29, with the last one a bit faster in 2.26. Decent session and felt reasonably comfortable, which was a pleasant surprise given how I felt at work in the afternoon. Too much coffee and baclava, never a good basis for training.
Running 50:00 [2] 10.0 km (5:00 / km)
To track with Mr Baker and Pete too on the way home. Dizziness was kicking in by the time I made it to my street.
Running Drills 10:00 [3] 1.0 km (10:00 / km)
Warm up drills.