Training Log Archive: OJIn the 7 days ending Feb 4, 2007:
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Sunday Feb 4, 2007 #
Running 30:00 [5] 8.0 km (3:45 / km)
ahr:179 max:189
Timetrial route in Greno. Really good conditions, sunny and dry, but with a few fallen trees in the way after the storms. Felt bad when I woke up this morning but once I started running my legs felt really good. Until the looong hill at the end, where I nearly died. 27.47 my time (2 loops, 13.53, 13.54), a 14 second improvement on last time which was 31/12/06.
Running 25:00 [2] 5.0 km (5:00 / km)
Jogging around the timetrial route to warm up and a warm down run afterwards. Mike thought we should pick up a 2 tonne tree that was blocking the route...hmmm.
Orienteering 1:15:00 [3] *** 9.0 km (8:20 / km)
Steady pace group run through some nice and some not so nice bits of Wharnecliffe on the way out to the far end. This is a seriously tough area, think rocks, brambles, bracken and steep slopes. I used to like Wharnecliffe - maybe I'm getting soft?
Orienteering 20:00 [4] **** 3.0 km (6:40 / km)
Higher intensity section on a detailed slope of old mine workings. The map looks really nice. Reality doesn't quite match up. Spent my time running fast to catch Mike back up, then standing still scratching my head. Oh well. (I should add that I even helped to make some of this map - I hang my head in shame).
Note
This has been a tough weekend, but it felt really easy to train hard because everyone has been so well-motivated. Thanks guys (and girls)!
Saturday Feb 3, 2007 #
Orienteering 40:00 [4] **** 8.0 km (5:00 / km)
Downhill trains on Macc Forest. The sun was shining, the terrain was surprisingly nice, the company was good, and it was mostly downhill. What more could you ask for? 4x2km, taking in turns to hang bog role.
Running 40:00 [2] 8.0 km (5:00 / km)
The flip side of the downhill trains. Running uphill inbetween efforts. Taking it pretty easy though. Extra ten at the end looking for missing girls with Rob Mike and Neil. Nothing is ever simple.
Orienteering 50:00 [3] **** 7.0 km (7:09 / km)
Compass course on Err...can't remember what the forest was called. Pretty green on the map but much nicer in real life. You have to get used to it being quicker to run straight through dark green than running around an open ride. Tired after the morning so taking it as steady as possible in the soft and rough terrain.
Running 20:00 [2] 4.0 km (5:00 / km)
Jogging to the start (at the top of a big hill) and back from the finish (up a big hill).
Friday Feb 2, 2007 #
Weights 40:00 [3]
Weights in uni gym - 30 mins of free weights then 10 of circuits followed by a much needed stretch.
Running 35:00 [1] 7.0 km (5:00 / km)
Run in to gym and back, really warm and sunny again, good to top up the vitamin D after long weeks of cloud and rain.
Thursday Feb 1, 2007 #
Running 20:00 [1] 4.0 km (5:00 / km)
Easy morning jog to loosen legs. Must have been about 15 here today, who needs South Africa for warm weather training, anyway?
Running 35:00 [5] 7.0 km (5:00 / km)
Hallamshire intervals at Langsett Cycles. 4x 5 mins-ish with long recovery jogging. A nasty loop with a pretty big hill in the middle. Paired with Kathy, who was running well against the other girls.
Running 30:00 [2] 6.0 km (5:00 / km)
Warm up and warm down for intervals, with Rob and Mike at the end. Taking it nice and easy, legs and lungs feeling tired after the reps.
Wednesday Jan 31, 2007 #
Running 2:10:00 [3] 18.0 km (7:13 / km)
Long run with Matt and Rob. Triple Crossing of Kinder followed by some high intensity orienteering on the Wool Packs. Except that we couldn't find the Wool Packs for a while. Then my hands were so cold I could hardly hold the map. Good pace on the up hills, easier on the flat.
Orienteering 10:00 [4] ***** 2.0 km (5:00 / km)
Orienteering on the Wool Packs, very short and intense, 1:1500 map (no I haven't missed a nought off) made by Matt and Neil of some wierd wind eroded gritstone. Very, very hard, especially in driving wind and rain.
Tuesday Jan 30, 2007 #
Track session (Track intervals) 30:00 [5] 7.0 km (4:17 / km)
Hallamshire intervals. Old school 4x1500 off 6 minutes (4.44, 4.47, 4.50, 4.50). Not feeling particularly good despite (because of?) taking it pretty easy for a few days. The last rep hurt a lot. Some strides and drills to warm up.
Running 55:00 [2] 10.0 km (5:30 / km)
To track and back with Matt, Rob and Mike, Phil on his bike. I like the run home, you can feel good about yourself. I always have a feeling of impending doom on the way there...
Monday Jan 29, 2007 #
Running 45:00 [2] 9.0 km (5:00 / km)
(rest day)
Easy run up to Loxley common. Feeling quite sprightly.