Training Log Archive: OJIn the 31 days ending Aug 31, 2012:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | |||||||||||||||||||||||||||||||||
Friday Aug 31, 2012 #
2 PM
Cycling 1:20:00 [2] +350m
slept:7.5
Easy ride out to Moscar and back via Our Cow Mollys to hang out with Jen, Jo and Alex.
Thursday Aug 30, 2012 #
5 PM
Running 50:00 [2] 10.0 km (5:00 / km) +200m 4:33 / km
slept:7.0
With Dave S up to Loxley Common and some looping around. Nice evo for it and good to have some company. Calves are still a bit sore, need to take a day off running to get them better ready for the weekend.
Wednesday Aug 29, 2012 #
5 PM
Running 1:05:00 [2] 12.0 km (5:25 / km) +200m 5:00 / km
slept:7.0
HFW with Mr Baker, first time for ages. We had to actually wade in places to get down Rivelin, which was in full spate. No wonder after the day of rain, I had to change my clothes twice during the day having got soaked to the skin. Nice to have a sociable catch-up run and hear about adventures to come.
9 PM
Circuits 10:00 [1]
Tuesday Aug 28, 2012 #
8 AM
Running 25:00 [2] 5.0 km (5:00 / km) +150m 4:21 / km
slept:7.5
IW, slow and stiff.
5 PM
Running 25:00 [2] 5.0 km (5:00 / km)
HFW, slow and stiff.
10 PM
Circuits 10:00 [1]
Monday Aug 27, 2012 #
11 AM
Running 1:04:24 15.0 km (4:18 / km) +300m 3:54 / km
slept:7.5
Made a late decision to run the Whirlow 10km at the big running weekend. great route over to Porter, through Burbage Mines, round Lady Cannings and back down Limb on a nice mix of gravel trails and muddy, rocky tracks. Managed a fairly comfortable win, although I was made to work for it by a speedy Tom Saville in the first few Kms. Calves still sore but significantly better after this.
Sunday Aug 26, 2012 #
12 PM
Orienteering 59:55 [4] 14.0 km (4:17 / km) +300m 3:52 / km
slept:8.0
White Rose day 2, first bit of red on the graph for a few months. Really enjoyed it (of course) in spite of the usual roughness and toughness. Mostly clean run and the calves felt a bit less sore today.
Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
1 PM
Orienteering 17:00 [3] 3.0 km (5:40 / km)
Warmed down by running the sprint from the day before (without controls) and the labyrinth course. Both really good fun, all these extra activities really make the event.
Saturday Aug 25, 2012 #
5 PM
Running 1:00:00 14.0 km (4:17 / km)
slept:7.0
Progression run up the Ings and along the Ouse. Forced myself out after a faffy sort of morning and glad that I did, although my calves were like rocks, this week has really ragged them for some reason. Nice surface to run on though and got nicely absorbed in the running.
Friday Aug 24, 2012 #
12 PM
Running 1:30:00 [2] 18.0 km (5:00 / km) +300m 4:37 / km
slept:7.0
Rivelin and Stannington with Dave and Peter, great to have a sociable run for a change and a nice warm lunchtime for it too. Legs sore from yesterday, mind.
Thursday Aug 23, 2012 #
8 AM
Running 25:00 [2] 5.0 km (5:00 / km) +150m 4:21 / km
slept:7.5
IW, BHP.
4 PM
Running 57:00 14.0 km (4:04 / km) +200m 3:48 / km
HFW via Fulwood, Lodge Moor and Stannington, 3/1s reasonably hard. Got round the loop a bit faster than I have done recently so a decent set of tempo intervals.
Wednesday Aug 22, 2012 #
5 PM
Running 54:31 13.0 km (4:12 / km)
slept:7.0
Felt totally smashed today after retiring to the attic at 1.30am and slipping into an uninterrupted 5 hour sleep. Funny how a proper deep sleep can do the opposite of refreshing you. I made it out for a down Rivelin session in 14.31. Expected/hoped for better from this. I make a point of not looking at my watch until the end and it felt fast and hard to me, but I was 9 secs slower than a month ago (and that was quite slow enough already). Oh well, still a worthwhile session I supose.
Tuesday Aug 21, 2012 #
8 AM
Running 25:00 [2] 5.0 km (5:00 / km) +150m 4:21 / km
slept:7.0
IW via BHP.
5 PM
Running 45:00 [3] 9.0 km (5:00 / km) +200m 4:30 / km
HFW via Crosspool, got rained on but was rewarded by a fantastic rainbow. In other news I bumped in to Colin Best for a chat.
9 PM
Circuits 10:00 [1]
Monday Aug 20, 2012 #
7 PM
Cycling 1:10:00 +350m
slept:7.0
Moscar loop at sundown. Nice spin for the legs.
Sunday Aug 19, 2012 #
6 AM
Running 1:50:00 20.0 km (5:30 / km) +1000m 4:24 / km
slept:6.0
Proof, if it were needed, that having a baby does strange things to you. After a disasterous nappy change at 6am, I was wide awake and decided to catch sunrise on the way up High Raise (from Burnbanks). Felt pretty good once I got going and the sun came out near the top of the hill, where I hung out and took photos for a while. Hammered it back down via Low Raise and had a dip in Haweswater on the way home. Lovely start to the day!
Saturday Aug 18, 2012 #
2 PM
Running 1:20:00 17.0 km (4:42 / km) +600m 4:00 / km
slept:8.0
Weasedale English champs medium. A very fast course with some gentle but sustained hills, not my favourite and probably ran with the wrong kind of attitude. That said, I was in the right sort of place at the end of the long run-out to the hill, in the mix at the back of the second group. But I toiled my way up and got left behind as the gaps got bigger, never really trying to work my way through, just surviving and consolidating, which is no way to race. Felt as though I wasn't really working hard enough, but couldn't seem to up the pace however much I wanted to, which is no real surprise after months of long stuff without any real speed work.
Anyway, strong runs from the rest of the team (with 7 of us ahead of Borrowdale's 5th) and we should have set ourselves up for an overall win...does anyone with a better grasp of maths know what we need to do at Kielder?
Anyway, strong runs from the rest of the team (with 7 of us ahead of Borrowdale's 5th) and we should have set ourselves up for an overall win...does anyone with a better grasp of maths know what we need to do at Kielder?
Friday Aug 17, 2012 #
Note
slept:7.5 (rest day)
It really did take the whole day just to get everything sorted and get to the Lakes. Had time for a short walk in the rain when we arrived.
Thursday Aug 16, 2012 #
10 AM
Running 59:52 14.0 km (4:17 / km) +200m 3:59 / km
slept:7.0
3/1s up Rivelin x5 followed by an effort on the Coppice track in 4.52. Confirmed what I already knew: I am not fit, but I am not not fit. Hot and sweaty work.
9 PM
Circuits 10:00 [1]
Wednesday Aug 15, 2012 #
8 AM
Running 25:00 [2] 5.0 km (5:00 / km) +150m 4:21 / km
slept:6.5
IW via BHP. Hot and sweaty.
5 PM
Running 15:00 [2] 3.0 km (5:00 / km)
HFW, direct. Planning on heading out to the orienteering, but it never happened and had a lazy evening instead.
9 PM
Circuits 10:00 [1]
Guilt induced.
Tuesday Aug 14, 2012 #
7 PM
Cycling 1:20:00 +400m
slept:7.5
Balcon de Bradfield in the last of the evening sunshine. Very enjoyable.
Monday Aug 13, 2012 #
8 AM
Running 25:00 [2] 5.0 km (5:00 / km) +150m 4:21 / km
slept:6.0
IW via BHP. Worked on the hill, cruised down into the office for a much-needed caffeine fix.
5 PM
Running 47:30 8.0 km (5:56 / km) +400m 4:45 / km
HFW via Blake St for some pain. 8x40 stride bounds followed by 7xthe full street, no watch so no idea how fast. Had a max target of 8 reps and minimum target of 6, just about managed to squeeze out the 7th and had to conceed. Dizzy by the end, great stuff. This session gives a great return on pain for a minimal investment of time; I wonder if it offers a corresponding benefit? It certainly felt like it as I staggered home. Foot OK, more-or-less.
Sunday Aug 12, 2012 #
7 AM
Running 30:00 [2]
slept:8.0
Another great night, this time down in Bristol. Out early for a short run on the Strawberry line from Sandford. Ran with good posture and foot seemed OK.
6 PM
Cycling 1:10:00 +400m
Out to Mosscar, Strines, Low Bradfield. Pushed hard all the way and took in a handful of big climbs.
Saturday Aug 11, 2012 #
Note
slept:8.0 (rest day)
Second day off. In Hereford for the day then carried on down to Bristol. Great night's sleep for a change.
Friday Aug 10, 2012 #
Note
slept:7.0 (rest day)
My foot is still sore and bruised from pre-Borrowdale and I can feel twinges that are reminiscent of my injury after the OMM. Decided to take a couple of complete rest days to let it settle, I don't want to risk this flaring up again and I want to be able to run at Weasdale next weekend.
Thursday Aug 9, 2012 #
4 PM
Running 2:00:00 [2] 18.0 km (6:40 / km) +200m 6:19 / km
slept:7.0
Jen dropped me off on the A61 at the N end of Greno and I did a map-udating run zig-zagging S through the area. Took a maverick direct line back through Grenoside to the ramp via a very nice trig that I have never been to before and a huge crematorium. Very tired by the time I made it home and the foot was noticably sorer. A few more days off in order.
Wednesday Aug 8, 2012 #
1 PM
Cycling 1:45:00 +580m
slept:6.5
Ride out over the Wharncliffe Greno ridge to Deep Car, Ewden, Strines, Dungworth and Our Cow Molly's to meet Jen, Jaimie, Al and kids. Worked hard on the hills. Cruise home downhill after an Affrogato.
Tuesday Aug 7, 2012 #
5 PM
Cycling 1:10:00 +330m
slept:6.0
Out on the bike to rest the sore foot. Enjoyed a blast around Strines and Agden, inspired by the Brownlees.
Monday Aug 6, 2012 #
8 AM
Running 15:00 [2] 3.0 km (5:00 / km)
slept:7.0
IW, hardly worth bothering but I needed a shower anyway.
6 PM
Running 20:00 [2] 4.0 km (5:00 / km)
Bit better feeling this arvo but foot still complaining. Will take a few days off running.
Sunday Aug 5, 2012 #
Note
slept:8.0 (rest day)
Soreness blossoming as the day wore on. Made it out to Sheftival (worst named festival ever?) to watch Dodgy and Lightning Seeds, but I don't think that a bit of light jiggling counts as training, even if I did have a little bit of extra weight to carry around. Slept through everything last night, oops.
Saturday Aug 4, 2012 #
11 AM
Running 3:00:27 [4] 28.0 km (6:27 / km) +2050m 4:43 / km
slept:8.0
Borrowdale English champs long counter. 8th place. Hadn't planned to run this but Alex kindly gave me a pass out so I took the chance. Glad I did as it was a great race to tick off and allows me to get a full set of classics and champs races for the year. Not to mention that it was the first time that Borrowdale have been defeated at home and it gives us the chance to win the champs overall...
On to the race. The first climb up Bessy Boot was uneventful with a group of 10 forming at the front. over to Esk House and a small gap formed between the front group and myself, Rhys and Rob in the Dark Peak peloton. Rhys sorted that with a better line, but then blew it all again leaving us a bit detached by the checkpoint. I struggled over this whole section, which was fast and furious on a really good surface.
I got some food and drink in here and pushed on up to Scafell, feeling better and better as the climb went on. Enjoyed some rock hopping which gave me the chance to get back onto Rhys and Rob and we made some inroads into the front group by the summit. Stole a quick glance at the view then threw myself down the scree chute down to the Corridor route. The pace was quite sedate along to the foot of Gable, but Rhys and I reeled in Morgan and Jebby, who then took off up the climb. I dug in but they pulled away and I found myself ahead of Rhys - time to get the map out.
Got a decent if not optimal line to Green Gable and tried to push on over towards Honister. The descent here felt tough, very steep and my quads were complaining, a sign of things to come. Good to see my folks at the slate mine for a drink before hitting the foot of Dale Head. Then it got hard. Dale Head went on forever and I was desperately trying to keep running to get a gap to Rhys and to get on the back of Morgan who was flagging in front. I spent the whole climb looking forward to the descent, but as soon as I started on the way down that felt awful too and I could hardly imagine making it back down in one piece. From there it was just survival, made it to the finish at a hobble. Great result for the team with 4 in the top 10.
L foot now very sore in the instep and I have a bruised toe from bashing it one rock, all worth it.
On to the race. The first climb up Bessy Boot was uneventful with a group of 10 forming at the front. over to Esk House and a small gap formed between the front group and myself, Rhys and Rob in the Dark Peak peloton. Rhys sorted that with a better line, but then blew it all again leaving us a bit detached by the checkpoint. I struggled over this whole section, which was fast and furious on a really good surface.
I got some food and drink in here and pushed on up to Scafell, feeling better and better as the climb went on. Enjoyed some rock hopping which gave me the chance to get back onto Rhys and Rob and we made some inroads into the front group by the summit. Stole a quick glance at the view then threw myself down the scree chute down to the Corridor route. The pace was quite sedate along to the foot of Gable, but Rhys and I reeled in Morgan and Jebby, who then took off up the climb. I dug in but they pulled away and I found myself ahead of Rhys - time to get the map out.
Got a decent if not optimal line to Green Gable and tried to push on over towards Honister. The descent here felt tough, very steep and my quads were complaining, a sign of things to come. Good to see my folks at the slate mine for a drink before hitting the foot of Dale Head. Then it got hard. Dale Head went on forever and I was desperately trying to keep running to get a gap to Rhys and to get on the back of Morgan who was flagging in front. I spent the whole climb looking forward to the descent, but as soon as I started on the way down that felt awful too and I could hardly imagine making it back down in one piece. From there it was just survival, made it to the finish at a hobble. Great result for the team with 4 in the top 10.
L foot now very sore in the instep and I have a bruised toe from bashing it one rock, all worth it.
Running 10:00 [2] 2.0 km (5:00 / km)
Some easy jogging to warm up.
Friday Aug 3, 2012 #
6 PM
Running 25:00 [3] 5.0 km (5:00 / km)
slept:6.0
Cruise to hillsborough Park and some jogging about. Bumped into a fast looking Clare.
Wednesday Aug 1, 2012 #
4 PM
Cycling 1:15:00 +330m
slept:7.0
Just had to get out on the bike. Woo hoo!