Training Log Archive: OJIn the 31 days ending Aug 31, 2011:
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Wednesday Aug 31, 2011 #
8 AM
Running 30:00 [2] 6.0 km (5:00 / km)
IW.
Circuits 10:00 [1]
5 PM
Cycling 1:35:00
Roll out with Rob, Eric and G, Crookes, A57, Moscar, Strines, Ewden, Malin Bridge, mostly steady with the occasional effort. Nice evo for it.
Running 15:00 [2] 3.0 km (5:00 / km)
HFW
Tuesday Aug 30, 2011 #
8 AM
Running 25:00 [2] 5.0 km (5:00 / km)
IW, heavy pack.
Circuits 10:00 [1]
First for a while, but things are hurting, so time to be disciplined again.
5 PM
Running 1:05:00 [2] 12.0 km (5:25 / km)
HFW with Mr Baker, Crosspool, Coppice, Rivelin. Just so much easier to run with good company, I barely noticed this run go by after feeling weary all day.
Monday Aug 29, 2011 #
Note
(rest day)
Planned to train, intended to train, wanted to train, but just couldn't summon up the energy. Probably for the best, the weekend has taken it out of me.
Sunday Aug 28, 2011 #
1 PM
Orienteering race 1:03:25 [5] 10.0 km (6:21 / km)
White rose day 2, in a tough bit of forest with a few more tricky sections in experimental checker-board terrain, best WR forests for many years. Extremely challenging all the way, and mostly for the right reasons--the map was decent and lots of care was needed to hit vague controls in bushy forest--I have decided that the WR is very good technical training, you often get the odd tough and difficult control like these in a big race, wherever it is in the world, and practicing a whole course of them is hard but good. I made a few mistakes, but nothing big and felt tired all the way after yesterday. Only 10secs up on Speaky today!
Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
3 PM
Running 35:00 [2] 5.0 km (7:00 / km)
Very slow jog to collect controls. This was a real effort as I had totally run out of energy. Got back to the finish to find that I had lost an SI block, so went back out to walk part of my route again and again until I found it. Urghh.
Saturday Aug 27, 2011 #
11 AM
Orienteering race 1:05:34 [5] 10.0 km (6:33 / km)
White rose day 1, mix of open moorland with mining detail and tricky forest with checker-board experimental plantation. Difficult course and I made a few mistakes on controls that I should have taken a bit more care on. One a bit in the wrong place, where I lost time. Good fun and varied, but tough in the heather on the moor.
Running 25:00 [2] 4.0 km (6:15 / km)
Short warm up and longer warm down from the finish.
9 PM
Orienteering 35:15 [5] 5.0 km (7:03 / km)
WR night race in the checker-board terrain. This is one of the most fun races of the year with a big mass start of 100 people and 30 controls to get in 30 mins. I thought that I could get them all if I managed to avoid any misses, but I was on my way to what I thought was the final control when I heard the finish horn sound. I then lost loads of time hunting for the control and ended up quite late, and I had overlooked another one in any case. Not too successful but a great challenge.
Running 55:00 [2] 10.0 km (5:30 / km)
Ran to the start of the night event and back along the forest roads. Bonked on my way back with a km or so to go.
Friday Aug 26, 2011 #
Event: White Rose Weekend
7 PM
Orienteering race 10:40 [5] 2.0 km (5:20 / km)
WR sprint from the campsite. Great course in the forest, fields and farmyard with a martix in the field at the end. Shame it was chucking it down with rain and almost dark, but that all added to the experience.
Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
Thursday Aug 25, 2011 #
8 AM
Cycling 1:15:00
Another ride, out to Moscar via Low Bradfield. Felt like hard work at times.
Running 20:00 [2] 4.0 km (5:00 / km)
IW straight off the bike. Felt a bit unco and powerless, but on the plus side my foot is loads better.
Wednesday Aug 24, 2011 #
9 AM
Cycling 1:50:00
Made the most of the nice morning, Low Bradfield, A57, Hathersage, North Lees, Redmires. Hard work on the climbs, sore bum.
Tuesday Aug 23, 2011 #
4 PM
Cycling 1:40:00
Spin out to Ewden and back via Strines and Low Bradfield. A couple of big climbs and endless quiet country roads, where I hardly saw a car. There is some great riding out on this side of Sheffield. Covered the ground much more quickly than I am used to - I need to recalibrate my rides for the faster bike.
Monday Aug 22, 2011 #
8 AM
Running 25:00 [2] 5.0 km (5:00 / km)
IW. Not that I am achieving much here.
4 PM
Running 10:00 [2] 2.0 km (5:00 / km)
Work to JE James.
Cycling 1:00:00
Picked up my shiny new bike and rode home via Porter Brook, Ringinglow, Redmires, Lodge Lane, Crookes. Nice and speedy.
Sunday Aug 21, 2011 #
Note
(rest day)
Tired, grumpy, travelling home. Not a sucessful week.
Saturday Aug 20, 2011 #
10 AM
Orienteering 35:00 [3] 5.0 km (7:00 / km)
Tourist run around the first part of the WOC middle race. Great forest and course, glad I got out on it.
Running 15:00 [2] 3.0 km (5:00 / km)
Start and back.
Friday Aug 19, 2011 #
11 AM
Running 50:00 [2] 8.0 km (6:15 / km)
With Jen and Murray along to La Croix again. Hot day of spectating.
Thursday Aug 18, 2011 #
11 AM
Running 1:10:00 [2] 12.0 km (5:50 / km)
Steady with Doug up to La Croix du Nivolet to check out the views.
Wednesday Aug 17, 2011 #
Note
It all went wrong. Why?
2 PM
Orienteering 2:20:17 [5] 18.0 km (7:48 / km)
WOC long final, 32nd. Good feeling at the start and when I picked up the map I thought that this looked like the WOC race I had been waiting for - technical, long and tough in great terrain. But I killed my chances of a really good result on the way to number 1 where I failed to spot the easier route and took on the direct line diagonally down a steep hillside and binned 5 mins looking too far down the slope. I ran the next few legs in a nervy kind of way, just trying to get back into the race, felt a bit more comfortable by the top of the hill at 10, but then binned a load more time - maybe 6 or 7 minutes on the next leg. Game over for a result. The rest of the course was a battle to stay positive and carry on racing, which I did, for what it was worth.
This was the best course I have ever run at an international. I'm really happy that I had the chance to run it, but disappointed that it beat me. I have nothing but respect for the best guys today, they are a class apart.
This was the best course I have ever run at an international. I'm really happy that I had the chance to run it, but disappointed that it beat me. I have nothing but respect for the best guys today, they are a class apart.
Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
Short warm up and run up to the start, enjoying the spectacular views.
Tuesday Aug 16, 2011 #
4 PM
Running 30:00 [2] 5.0 km (6:00 / km)
Easy jogging and a few drills with Doug.
Monday Aug 15, 2011 #
Note
(rest day)
A bit of r&r. Did very little today except for a brief dip in the Lake with the Bakers and Rothmans. Good.
Sunday Aug 14, 2011 #
9 AM
Running 15:00 [2] 3.0 km (5:00 / km)
Rainy morning jog with GG.
3 PM
Orienteering race 31:23 [5] 4.0 km (7:51 / km)
WOC long middle qualifier, out in 17th by 10 secs. Very surprised by this after a controlled race with few real errors, which I thought was a sound strategy in this terrain. The course was a bit easier than expected with lots of path running and had very few differences between heats, all of which conspired to pack runners in mid-table, and I ended up on the back of a big bunch. Took what I thought was a smart route to the penultimate control, got stuck in some fallen trees in a white re-entrant and dropped from 13th to 16th. But no excuses, really, I should have put myself higher up the field by that point and I'm not sure that I would do it differently if I had another go. Disappointed, but need to get back in the right frame of mind ready for Wednesday.
Running 30:00 [2] 5.0 km (6:00 / km)
Longer warm up with tired legs, shorter warm down trying to distract myself from the depressing news at the finish.
Saturday Aug 13, 2011 #
2 PM
Orienteering race 1:16:56 [3] 11.0 km (7:00 / km)
shoes: Inov-8 Oroc 280
WOC long qualifier, through in 10th after a patchy race. Started well and made some good time in the easy first part of the course--when did that suddenly become my strength?--but got scrappy coming into the technical forest section, rounded off by a big mistake on a steep slope near the end. I was lost enough that I was getting seriously worried and couldn't really see any good way to relocate, but eventually worked it out and finished well to pick up a couple of places. Nice course with plenty of fast running, big climbs and a few really tricky bits. But care and concentration is needed at all times in this terrain.
Running 25:00 [2] 5.0 km (5:00 / km)
Easy warm up and short jog down with Doug.
Friday Aug 12, 2011 #
11 AM
Orienteering 35:00 4.0 km (8:45 / km)
On the model areas, checking out the new maps. Easier to read than before, but still plenty tricky enough. Tried some hand strapping, which seemed to help.
Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
Thursday Aug 11, 2011 #
11 AM
Running Drills 15:00 [2] 1.0 km (15:00 / km)
Drills with Jen along the side of Haweswater.
Running warm up/down 20:00 [2] 4.0 mi (5:00 / mi)
Wednesday Aug 10, 2011 #
6 PM
Running 30:00 [2] 6.0 km (5:00 / km)
In the rain out along Haweswater on the rocky trail. Enjoyed shaking the travel out of my legs.
9 PM
Circuits 15:00 [1]
Another yoga session. I am the zen master.
Tuesday Aug 9, 2011 #
3 PM
Orienteering 25:00 4.0 km (6:15 / km)
Had an explore of the day 5 area, which was a mudbath, but quite tricky in places. Nearly fell off an unmapped impassable crag and fell hard on my injured hand, and generally couldn't be bothered after that.
Running 20:00 [2] 4.0 km (5:00 / km)
5 PM
Circuits 10:00 [1]
Monday Aug 8, 2011 #
Note
Spent the afternoon in a&e waiting to hear the judgement on an injury in my hand sustained during some extreme toothbrushing on Mull. It's broken - spiral fracture to the metatarsal, not much I can do about it, just wait for it to get better and try not to fall on it...
5 PM
Running 47:00 10.0 km (4:42 / km)
Last session before WOC. Ran to day 1 area and did a set of drills and sprints, 6x25sec hill bounds, 3x95m hill reps to the top of the biggest hill on the map. 3.07, 3.06, 3.01. Felt good once I got going.
Running Drills 10:00 [3] 1.0 km (10:00 / km)
Circuits 10:00 [1]
Sunday Aug 7, 2011 #
4 PM
Running 58:00 13.0 km (4:28 / km)
Progression run on roads and trails from Oban. Raining and windy and I was not up for this after a tiring morning getting back from Mull, including cheering Helen B on in the half marathon. Enjoyed it once I got moving, but it took a while to wind it up.
Circuits 10:00 [1]
Saturday Aug 6, 2011 #
2 PM
Running 30:00 [3] 6.0 km (5:00 / km)
Took a boat ride to Staffa and got dropped off on Iona. Left Jenny keeping an eye on a big fat seal and took a short run from the beach out to the S tip of the island - all very picturesque.
Friday Aug 5, 2011 #
4 PM
Running 45:00 [2] 6.0 km (7:30 / km)
Took the boat to Mull and hiked with our backpacks from Fionnphort to Fidden campsite. Had an easy jog with Jen out to Erraid Island (accessible by foot at low tide) and had a dip in a stunning white sand bay on the far side of the island.
8 PM
Circuits 10:00 [1]
On top of a small rocky outcrop as the sun set over the beaches. Amazing.
Thursday Aug 4, 2011 #
11 AM
Orienteering 1:01:46 [5] 11.0 km (5:37 / km)
Scottish 6 Days, day 4. Started first in the chase with a decent gap behind, but wanted to finish with a good run. A hilly course today, and I would be lying if I said I didn't feel it on the climbs, but managed to run more-or-less clean and got beaten by Spongey, who was going very well. Good few days of racing, terrain couldn't be more different to France, but useful to get out and find some flags.
Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
Wednesday Aug 3, 2011 #
10 AM
Running 25:00 [2] 5.0 km (5:00 / km)
(rest day)
Enjoying a very pleasant rest day in Oban. Tired after yesterday, but nothing that swimming in the sea, drinking coffee and eating ice cream can't solve. Just had a short jog to the beach to loosen off the legs and back.
6 PM
Circuits 10:00 [1]
Tuesday Aug 2, 2011 #
1 PM
Orienteering race 1:36:18 [5] 16.0 km (6:01 / km)
Scottish 6 Days long distance, Creag Mhic. Ran well and made only a handful of hesitation-type mistakes to win with a small margin over Hector. Nice course with a mix of fast runable forest and tough, tussocky moorland. Good to get another classic in before WOC and starting to feel more controlled in the navigation.
Running 10:00 [2] 2.0 km (5:00 / km)
Shortish warm up as I was running late. Too much chatting.
Monday Aug 1, 2011 #
12 PM
Orienteering 31:05 [5] 6.0 km (5:11 / km)
Scottish 6 days, day 2 Ardnaskie middle distance. Familiar stuff after the selection races last year, but thankfully we avoided the thickets area where I got lost on that occasion. Had a good clean run until the penultimate, a very short leg down the hill, which I couldn't understand. I was lucky with the seconds and won with a margin of 1sec over Spongey and Patrick in joint 2nd.
Running warm up/down 25:00 [2] 5.0 km (5:00 / km)