Training Log Archive: OJIn the 7 days ending Jun 10, 2007:
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Sunday Jun 10, 2007 #
Running 40:00 [2] 7.0 km (5:43 / km)
Easy morning jog with Jen before heading off to Finland.
Saturday Jun 9, 2007 #
Running intervals 25:00 [5] 5.0 km (5:00 / km)
max:195
Strides and drills followed by 5x my usual loop in Hillsborough park off 4 minutes. Really pushed hard to see how fast I could go and the times were pretty good compared with my last attempt on 3rd April: 2.17, 2.18, 2.16, 2.19, 2.17.
Running 30:00 [3] 5.0 km (6:00 / km)
Warm up and warm down for the intervals. Feeling dead afterwards, sat for ages drinking ice cold choco milk and trying to get my heart rate down below 100. Very hot and humid today.
Running 30:00 [1] 5.0 km (6:00 / km)
Slow and easy dropping off some shiny new kit at RobB's and Nails'.
Friday Jun 8, 2007 #
Weights 40:00 [3]
Weights and circuits in the gym, reduced the weight after a couple of weeks off so looked like a big wuss when I bumped into Carter, who was pumping some iron.
Running 35:00 [2] 7.0 km (5:00 / km)
Into gym and back over Bolehill Park.
Thursday Jun 7, 2007 #
Running 50:00 [2] 9.0 km (5:33 / km)
Easy jog up to the Hallamshire club house with Jenny to say hello, then around the usual Loxley loop. Too tired for ints tonight.
Wednesday Jun 6, 2007 #
Orienteering race 1:35:00 [4] ***** 16.0 km (5:56 / km)
spiked:21/25c
Ukrainian Long champs at Vishgorod. Had to start very early to get the flight home so the Swedes did a special start list 2 hours before the main competition. I took it fairly easy and was surprised how quickly the course went by after our tougher experience of the terrain last week. This was helped by an extention to the map which was much faster, flatter terrain.
My run was mixed with a couple of mistakes and one dog experience where I was forced to run around in the forest to avoid a mauling. It was fun running with the Swedes and testing out some different route choices. This is tough, exciting terrain!
My run was mixed with a couple of mistakes and one dog experience where I was forced to run around in the forest to avoid a mauling. It was fun running with the Swedes and testing out some different route choices. This is tough, exciting terrain!
Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
Warm up and couldn't be bothered with a warm down. Followed with a long, long journey home, got in at 1.30am (3.30am in Ukrainian time), and only because Jenny came and got me from the airport.
Tuesday Jun 5, 2007 #
Orienteering race 30:00 [5] **** 7.0 km (4:17 / km)
spiked:20/21c
Ukrainian Middle champs on Zazim'ia. Nice fast sand dune terrain with a few tricky areas, but mostly quite straightforward. I made one big mistake but still ran 4.3mpk, almost 3 mins down on the fastet times which were around 4.1mpk!
Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
For the race.
Orienteering 55:00 [2] **** 9.0 km (6:07 / km)
Rest for lunch then wnt out on the map again. Easy run around the middle course with Jamie and Pippa analysing the race, map and terrain. Tired, especially after the 2hr+ journey home by public transport.
Monday Jun 4, 2007 #
Orienteering 40:00 [4] **** 8.0 km (5:00 / km)
spiked:17/17c
Relay training with the Swedes and Danes back at Feofaniia. Just me Jamie and Pippa now that the others have all gone home. One mass start gaffled loop followed by a relay simulation - people set off with random and unknown intervals on a straight course. Once again intended to take this easy but it was such good training to run head to head that I couldn't help myself.
Running 25:00 [2] 5.0 km (5:00 / km)
Warm up and warm down jog with Jamie and Pippa up to an old monastery on the edge of the area.
Running 50:00 [1] 9.0 km (5:33 / km)
Caught the trolleybus out to Babii Iar and had a jog around on the trails with Jamie. We went to pay our respects at the amazing Soviet statue which commemorates the Nazi genocide of Kiev Jews in this park in WWII. Ran home to the hostel dodging pedestrians and choking on traffic fumes.