Training Log Archive: OJIn the 31 days ending Jul 31, 2011:
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Sunday Jul 31, 2011 #
Event: Scottish 6 Days Oban 2011
11 AM
Orienteering race 56:34 [5] 11.0 km (5:09 / km)
Scottish 6 days, day 1, Ganavan. Felt great running today and really enjoyed opening up the stride over the nice runable fells. Not the most interesting or challenging course, but I was paying far too little attention to the map and made several silly mistakes, one or two of them quite costly. Didn't expect to win, but I guess everyone lost some time today.
Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
Had a dip in the sea after. Nice.
Saturday Jul 30, 2011 #
6 PM
Running 35:00 [2] 7.0 km (5:00 / km)
(rest day)
Jog out along the coast from Oban. Feeling dreadful after the journey up, no idea how I am going to race tomorrow.
Circuits 10:00 [1]
Friday Jul 29, 2011 #
4 PM
Running 1:30:00 [2] 9.0 km (10:00 / km)
Ran up High Street with Jen from the end of Haweswater. Jenny was quite grumpy about this until I took a pratfall up to my armpits in a peat bog whilst taking a photo of her. Weirdly she cheered up a lot after that. Ran the rest of the way stinking of bog until we took a warm dip in Small Water on the way back down. Very pleasant afternoon run out and the first time I have seen this hill in good conditions.
8 PM
Circuits 15:00 [1]
Had a go at a bit of yoga from a dvd at my parents' place. Did about 40 mins of which most of it involved lying on the ground breathing.
Thursday Jul 28, 2011 #
9 AM
Running 25:00 [3] 5.0 km (5:00 / km)
IW.
Running Drills 10:00 [3] 1.0 km (10:00 / km)
Short, sharp session of drills and sprints on the way to work. Several spectators seemed to enjoy the spectacle.
Circuits 10:00 [1]
6 PM
Running 1:02:00 13.0 km (4:46 / km)
Hallamshire session at Myers Grove. Ran 2x5mins off 2mins, 5x1min off 1min, 2x3mins off 2mins. Paced myself on Rob and Andyt, who were going well, I managed to keep up more-or-less for the 5s, comfortable on the 1s, but the 3s were really a struggle after the increased pace. Good session dodging the small, hairy rats which were nipping at our ankles.
Wednesday Jul 27, 2011 #
8 AM
Running 25:00 [2] 5.0 km (5:00 / km)
Jogging like a jogger.
6 PM
Orienteering 15:00 [5] 3.0 km (5:00 / km)
A sprint course at the Sheffield City Cup at Ponderosa. Mass start with Rob, which helped me to push it a bit harder, we had a bit of a tussle on the last couple of controls and Rob beat me in a sprint finish.
Running 35:00 [2] 6.0 km (5:50 / km)
Up to Ponderosa, collecting controls and back with Rob.
Tuesday Jul 26, 2011 #
11 AM
Running 1:34:00 19.0 km (4:57 / km)
Experimental session. Ran to Wharncliffe and ran 6x4.30-5.30 min intervals through heavily brashed and rocky forest with 1 min recovery. Uphill on the way out, downhill on the way back. Tried to run harder than I would in competition and tried to take snatches of info from a French map as I went. Good physical session, but not sure what else I got out of it other than to confirm that it is indeed very hard to read a map whilst running fast in rough terrain. Fell over for the first time on the last step of the session.
5 PM
Circuits 10:00 [1]
Monday Jul 25, 2011 #
5 PM
Running 40:00 [2] 7.0 km (5:43 / km)
(rest day)
Crash! Did some easy jogging up Rivelin with Jen after feeling flat and listless all day. I'm glad to have made it through the higher volume training over the past month and need to make sure I build more rest into the schedule over the next 3 weeks. The jog didn't help much, I still felt tired and uninspired at the end of it.
Circuits 10:00 [1]
Sunday Jul 24, 2011 #
11 AM
Orienteering 40:00 [4] 6.0 km (6:40 / km)
Middle session at the White Horse near York, mass start with Josh and Yasha. Pushed quite hard and made it through the first part of the course without any significant misses, but botched a couple of controls on a rocky slope near the end. I wore double layers on my legs for extra protection but I needn't have bothered, the forest was surprisingly nice.
Running 40:00 [2] 6.0 km (6:40 / km)
Over Hood Hill to warm up with the lads, then back through the rocky bit to correct my mistakes and over the hill again to warm down.
Saturday Jul 23, 2011 #
1 PM
Running 2:07:00 29.0 km (4:23 / km)
Hillsborough to Darton, mostly along the trans-pennine trail. Felt weary and jaded for the first half hour, then wound it up quite nicely. At 90 I felt like I was just getting going, but arrived at Darton sooner than expected. I ran a short loop of the town then called it a day. Nice run, good fast gravel surface almost all the way.
Friday Jul 22, 2011 #
4 PM
Orienteering 35:00 [5] 7.0 km (5:00 / km)
Orienteering intervals at Redmires. 4x1.5-2km, ran hard to practice efficient terrain running. The forest was all pretty nice, no undergrowth, just fallen trees and logs to make it more technical.
Running 45:00 [2] 8.0 km (5:38 / km)
Ran up to Redmires from Rivelin and back down after the session, plus some running between intervals.
Circuits 10:00 [1]
Thursday Jul 21, 2011 #
12 PM
Running 25:00 [2] 5.0 km (5:00 / km)
HFW, escaping from the building site.
Running Drills 10:00 [3] 1.0 km (10:00 / km)
Drills on gravel pitch. Feeling alright, but foot still niggling.
Circuits 10:00 [1]
5 PM
Running 1:01:00 12.0 km (5:05 / km)
Hallamshire intervals at Hillsborough Park - ran 4.00, 4.02 (long loop), 3 mins rec, 3.50, 3.52 (midium loop), 3 mins rec, 1.27, 1.25 (short loop). Good session, the short reps at the end felt really hard and fast after the longer stuff.
Wednesday Jul 20, 2011 #
9 AM
Running 45:00 [3] 10.0 km (4:30 / km)
Loxley loop, cruised and felt pretty good. Heels still sore, but the fresh bruise, at least, is on the mend.
Circuits 10:00 [1]
5 PM
Running 1:15:00 16.0 km (4:41 / km)
Loxley Common, fisheries, Spoon lane, pushed on the hills, took it easy on the downs. Legs felt really good but heel hurt quite a bit, I need to find a solution to this. Physio tomorrow.
Tuesday Jul 19, 2011 #
Note
(rest day)
Much needed.
Monday Jul 18, 2011 #
10 AM
Orienteering 1:30:00 12.0 km (7:30 / km) +400m 6:26 / km
spiked:18/21c
Woke up to see the mist rolling in on top of Semnoz and it wasn't long before the rain started coming down again. I took refuge in a hotel bar for an espresso, then headed down to Le Grand Roc to run the world cup course. Ran through to the spectator control in pretty good control, just a few smaller hesitations along the way and the sun even came out. Tired by the end and my other foot hurt after yesterday's incident.
All in all, a useful few days and some progress made. The terrain is very hard and there's no sense pretending that I've mastered it, but with the right kind of concentration and strategy it's definitely possible to race well there. Now cautiously optimistic.
All in all, a useful few days and some progress made. The terrain is very hard and there's no sense pretending that I've mastered it, but with the right kind of concentration and strategy it's definitely possible to race well there. Now cautiously optimistic.
Running 10:00 [2] 2.0 km (5:00 / km)
Sunday Jul 17, 2011 #
4 PM
Orienteering 1:40:00 [2] *** 8.0 km (12:30 / km) +200m 11:07 / km
spiked:68/80c
Desperate times call for desperate measures. 80 control course on Montagne de Bangne (I would have liked to do 100, but I ran out of map while planning). Mostly downhill and only 6.7km in a straight line, and I ran 100 mins, which wasn't all that bad - my hit rate was 68/80, or 85% with only 2 mistakes of over 30 secs - one 3 mins and one 2 mins. Having said that all the legs were so short that I couldn't go that wrong. This was mentally tough, but a lot of fun. Hurt my right heel by landing heavily on a sharp rock - now I have a matching pain in both feet.
Running 30:00 5.0 km (6:00 / km) +400m 4:17 / km
Uphill 400m to the start, downhill 200m from the finish.
Saturday Jul 16, 2011 #
10 AM
Orienteering 46:34 [4] 5.0 km (9:19 / km) +200m 7:46 / km
spiked:4/14c
Middle training with CZE and SWE on Le Revard and Le Creux mash up, planned by Mr Gueorgiou. I felt confident after yesterday afternoon, but this didn't go so well, lots of smaller mistakes and one biggie of 3 mins, almost 10 mins down on the best time. Still much to learn.
Running 25:00 [2] 5.0 km (5:00 / km) +150m 4:21 / km
Long run uphill to the start and back from the finish.
4 PM
Running 2:20:00 21.0 km (6:40 / km) +1100m 5:17 / km
Run up Margeriaz (mountain overlooking the WOC terrain) with GG and Doug. Started off up a really nice forest trail, which deteriorated after a few kms to become limestoney and rough, not unlike the training maps. Another couple of kms and we emerged out into the open to follow a stunning knife-edge ridge to a line of mini summits. Getting a bit tired by now, but we didn't fancy retracing our steps, so we ran down some ski slopes and back to the ridge via a gently climbing trail. Bit lucky with the route in the end, we were all struggling a bit with lack of food and water and resorted to wild berry hunting along the way. Saw a marmot at close quarters.
Friday Jul 15, 2011 #
10 AM
Orienteering 50:00 [3] 5.0 km (10:00 / km) +200m 8:20 / km
spiked:12/16c
Back to Le Creux for a French training course, 4km straight line. Managed far better with this and made few mistakes of note, at least compared with yesterday evening. Encouraging, but still some way off the holy grail of 10mins/km.
Running 20:00 [2] 3.0 km (6:40 / km)
4 PM
Orienteering 40:00 [5] 5.0 km (8:00 / km) +150m 6:57 / km
spiked:14/16c
Ran the Czech selection race course on Le Revard. This was more like it, I put a bit of pressure on myself and tried to actually race, which was fairly successful. A couple of mistakes but both small, and felt like I was going reasonably well in the terrain. This was a full on course with almost no path running and no easy controls, came very close to 10 mins/km with 40 for 3.9.
Running 25:00 [2] 5.0 km (5:00 / km)
Longer than intended warm up. No warm down.
9 PM
Circuits 10:00 [1]
On top of Le Revard, looking out over Aix les Bains.
Thursday Jul 14, 2011 #
10 AM
Orienteering 1:40:00 [3] 14.0 km (7:09 / km) +300m 6:27 / km
spiked:12/15c
Morning long distance session with the Swedes on Le Revard. It started very well through the nicer part of the terrain, then got very hard in the brashed, rocky stuff. I searched for one control for 10 mins, eventually found it in a bush in exactly the place I had been looking all along. Other than that, not too bad.
4 PM
Orienteering 55:00 [3] 5.0 km (11:00 / km) +200m 9:10 / km
spiked:11/15c
Le Creux in the afternoon - ran a training course from the CZE team and tried to practice map memory. It didn't really work - I got lost quite a lot. Not the most successful session ever.
Running 15:00 [2] 2.0 km (7:30 / km) +100m 6:00 / km
Warm up to the start.
Wednesday Jul 13, 2011 #
10 AM
Running 25:00 [2] 5.0 km (5:00 / km)
To Rach's and a bit of looping about to loosen off the legs before flying out to France.
Circuits 10:00 [1]
Tuesday Jul 12, 2011 #
1 PM
Running 49:00 [2] 10.0 km (4:54 / km)
Too noisy at work so came home via Parkwood Springs. Found a new path. Felt wiped out this morning, but better by lunchtime.
Circuits 10:00 [1]
Monday Jul 11, 2011 #
11 AM
Running 45:00 [3] 9.0 km (5:00 / km)
Cruise up the edge of Rivelin. Felt good after around 20 mins.
Running Drills 10:00 [3] 1.0 km (10:00 / km)
Short drills and sprint session to wake the muscles up.
6 PM
Running 1:00:00 13.0 km (4:37 / km)
Up Rivelin, fartlek session using visualised legs on a French map to determine the lengths of effort with a minute cruise for recovery. 3-5 mins per effort, felt very tired at the start and my foot hurt at the end.
Sunday Jul 10, 2011 #
3 PM
Running 1:00:00 [2] 13.0 km (4:37 / km)
Steady up Loxley, legs tired, but could be worse.
Circuits 10:00 [1]
Saturday Jul 9, 2011 #
1 PM
Running race 1:50:56 23.0 km (4:49 / km) +900m 4:02 / km
Ras Yr Aran British champs fell race. Steady start through the village, but the pace was too fast for me in the pack as soon as we hit the hill and I went backwards for the first 20 minutes. Pulled myself together after that and started making inroads on casualties from the front pack. Felt good by the summit and pushed on for the descent to take a few more stragglers, which is unusual for me. Finished 10th, 3 mins behind a flying Morgan Donnely. Managed to enjoy it in the end and it was a great route up and down a rocky and boggy ridge. Sat in a cold river after. Nice day out with Pete and Hannah.
http://run-meirionnydd.co.uk/downloads/xls/aran_11...
http://run-meirionnydd.co.uk/downloads/xls/aran_11...
Friday Jul 8, 2011 #
5 PM
Running 47:00 [2] 10.0 km (4:42 / km)
(rest day)
Steady up Loxley. Tired.
Circuits 10:00 [1]
Thursday Jul 7, 2011 #
11 AM
Running Drills 10:00 [3] 1.0 km (10:00 / km)
Drills in Hillsborough Park.
Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
Circuits 10:00 [1]
6 PM
Running 57:00 12.0 km (4:45 / km)
Hallamshire session, Hillsborough Park. 2xlong (2.45ish), 2xmedium (2.15ish), 2xshort (1.45ish). Short and sharp, legs tired on the warm up but felt OK for the session.
Wednesday Jul 6, 2011 #
Note
Orienteer assassinated in Wallander - Karolina A Hojsgaard even features in a WM poster!
http://www.bbc.co.uk/i/scpsw/
http://www.bbc.co.uk/i/scpsw/
4 PM
Running 2:00:00 27.0 km (4:27 / km)
Trans Pennine Trail out through Wharncliffe and beyond.
Tuesday Jul 5, 2011 #
9 AM
Running 45:00 [2] 10.0 km (4:30 / km)
Morning run up Loxley. Foot felt better than it has done for a while after some deep and painful self-massage last night.
Circuits 10:00 [1]
5 PM
Running 1:23:00 18.0 km (4:37 / km)
Kenyan hills on the Coppice Track. Suffered quite a bit. 5.08, 3.57, 4.59, 4.00, 5.03, 3.59.
Monday Jul 4, 2011 #
7 AM
Running 47:00 [2] 9.0 km (5:13 / km)
Early morning run with Piret before her trip back to Eesti. Up Rivelin and back via Den Bank and stables. Warm and muggy, my foot hurt for the first 20 then eased off.
6 PM
Orienteering 50:00 [4] 9.0 km (5:33 / km)
4xloops on Tankersley, lots of controls in the intricate stuff at 1:12500, testing out a magnifier. Got lost on no.1 and had to restart, but got better after that and had a useful time in spite of the nettles, which were big and unpleasant in places. If you swapped them for rocks and brashings it would have been quite relevant for WOC.
Running 30:00 [2] 6.0 km (5:00 / km)
Warm up and down and a few bits in between.
10 PM
Circuits 10:00 [1]
Sunday Jul 3, 2011 #
Event: Cliffhanger Ultrasprint
Running 30:00 [2] 5.0 km (6:00 / km)
Warm ups and downs and collecting controls in after the race. Helped for the rest of the day on my feet in the hot sun and was quite tired by the time I made it home.
11 AM
Orienteering race 11:10 [5] 3.0 km (3:43 / km)
Cliffhanger qualifier, quite tricky in the labyrinth and some fast transport sections in the park. One or two smallish errors and ended up 15 secs down on GG (but he did cheat).
C • Haha 1
1 PM
Orienteering race 10:02 [5] 3.0 km (3:21 / km)
Cliffhanger final. Tried to follow GG through the maze at the start, but he was a bit too far ahead and I only ended up confusing myself and got passed by Duncan. Got back ahead through the park and closed the gap on GG, who lost a bit of time in a collision with Chappers. Gained more in the maze at the end, but not enough and ended up 3 secs behind. Very enjoyable.
Saturday Jul 2, 2011 #
2 PM
Running 2:05:00 25.0 km (5:00 / km)
From Cutthroat bridge via Strines Edge out to Margery Hill and back over Abbey Brook and Derwent Edge. It felt effortless to run today and I was lost in my thoughts. I could have gone on for much longer, but I had no water and it was a hot day, so decided reluctantly that I should turn around and head back.
Friday Jul 1, 2011 #
11 AM
Running 55:00 13.0 km (4:14 / km)
Progression run in Eccy Woods with a map and practicing with a magnifier. Stayed on the big trails and had a nice session, felt speedy by the end.