Training Log Archive: OJIn the 7 days ending Apr 1, 2012:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||
|
|
|
|
|
|
| |||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||
Sunday Apr 1, 2012 #
10 AM
Kayaking 45:00 [1]
On the canal near Llangollen and over an aqueduct, all very scenic but pretty dull really. Did as much activity as possible within the limits of the small area we were allowed in. We were on the water for over 2hrs, but much of it was spent sitting around waiting for barges to pass. Not really training but logging it anyway.
12 PM
Running 52:00 11.0 km (4:44 / km)
Ran back to Llangollen along the canal at a decent pace, great surface for running on the tow path. Then got tempted by a quick blast up to the castle. Beautiful day for it and this blew away the cobwebs, feeling pretty good by the end.
Saturday Mar 31, 2012 #
8 AM
Running 50:00 [2] 11.0 km (4:33 / km)
Up Rivelin and back via the Bakery for croissants. Feeling tired and knee sore, going to take it easy on the training this weekend - on a stag do in Llangollen.
1 PM
Note
Gorge walking near Llangollen, a challenger for least exciting stag do activity after clay pigeon shooting. It was a bit of a stretch to call this a gorge for one thing, and we accessed it via a concrete dam and rusty metal pipes which kind of spoiled the natural feel of the place. Slid off a few rocks and got cold for a couple of hours. Good to catch up with a few people though.
Friday Mar 30, 2012 #
10 AM
Orienteering 1:33:00 16.0 km (5:49 / km)
spiked:30/33c
Ran the BOC M21E course on Wharncliffe to get a bit of quality time in the terrain. Mostly cruising but pushed a bit harder on the long leg. I haven't really been back to the forest since the champs and it was a bit of a shock to see all the work that has been going on there, especially in Greno, some lovely bits flattened, nice one Woodland Trust. Either the forest as a whole has got rougher after a mild winter, or I have got softer, probably a bit of both. Sort of enjoyed this, but it was a bit of a hard slog, not really feeling it today. Missed out spectator leg and run in. All the more impressed by Doug's time after that.
Running 20:00 [2] 4.0 km (5:00 / km)
Warm up and down plus a short detour to avoid the spectator control, which was being guarded by a big scary alsation.
Thursday Mar 29, 2012 #
9 AM
Running 45:00 10.0 km (4:30 / km)
Loxley loop, all very dry. Wore some strapping and compression which seemed to help, no noticable pain at all.
Running Drills 10:00 [3] 1.0 km (10:00 / km)
Drills, just a light session trying to get the knee working properly.
6 PM
Running 57:00 13.0 km (4:23 / km)
Too late for Hallamshire after a seminar, so ran HFW, dumped bag, then on to Hillsborough Park for a solo session. Did my standard pyramid but felt tired from the off and faded fast, made a semi-rational decision to skip the last rep. Times 2.40, 3.55, 4.31, 5.53, 4.40, 4.03. Good to run a bit faster than the past few days but maybe the session was a bit ambitious with tired legs.
Circuits 10:00 [1]
Wednesday Mar 28, 2012 #
8 AM
Running 30:00 [2] 6.0 km (5:00 / km)
IW, steady. Feeling unco and knee took 15mins to loosen up.
5 PM
Running 1:35:00 20.0 km (4:45 / km)
HFW. Couldn't decide how far to run so just went with the flow. Bumped into PaulF and ran with him to Porter, up to the top of the valley, over to Redmires and back along the top of Rivelin. Knee was stiff to begin with, it eased off again but still feels less than perfect and I can't help being a bit tentative with it. Probably should take a couple of days off, but I'm going to take it from day to day this week and see how it goes. Millions of flies out, no need for protein shakes when you're inhaling insects all the time. Tripped over a toddler in BHP when he jumped in front of me at the last moment. His mum had a right go at me in spite of the fact that she had been oblivious to the incident. Parents, they're worse than dog owners.
9 PM
Circuits 10:00 [1]
Tuesday Mar 27, 2012 #
8 AM
Cycling 2:30:00
The niggles were a perfect excuse to get out for a session on the bike. Ewden, Strines, Hathersage. Felt good most of the way, but almost ground to a halt on the big climb up to Burbage Bridge, where I was very disappointed not to find an ice cream van. Great day for it, no pain from the foot and the knee was barely noticable, will be interesting to see how it recovers.
5 PM
Running 35:00 [2] 7.0 km (5:00 / km)
Wasn't planning on training again but had an errand to run so made the most of it as an excuse for a cruise up Rivelin. Feeling pretty good, although tired on the ups. Knee a bit better this arvo.
Circuits 10:00 [1]
Monday Mar 26, 2012 #
9 AM
Running 2:20:00 25.0 km (5:36 / km) +1100m 4:35 / km
After flat and fast running for two days I was craving some hills. From Cutthroat Bridge, over Bamford Edge to Win Hill, Lose Hill then made it a loop by cutting over to the Win Hill Ridge and taking the shallow route up and over. Couldn't resist a brief dip in Ladybower, then back via Bamford edge again. All very enjoyable.
My L foot was hurting after yesterday's race so I used Ian's foolproof technique to test it. After 15 mins it had eased, after 20 I couldn't feel any pain. I could feel my L knee a bit on the descents, but doesn't seem too bad, one to keep an eye on though. Gone are the blissful few days of being niggle-free. I knew it wouldn't last.
My L foot was hurting after yesterday's race so I used Ian's foolproof technique to test it. After 15 mins it had eased, after 20 I couldn't feel any pain. I could feel my L knee a bit on the descents, but doesn't seem too bad, one to keep an eye on though. Gone are the blissful few days of being niggle-free. I knew it wouldn't last.
6 PM
Running 30:00 6.0 km (5:00 / km) +100m 4:37 / km
HFW via BHP. Foot sore.
Circuits 10:00 [1]