Training Log Archive: CraneyIn the 31 days ending May 31, 2010:
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Monday May 31, 2010 #
1 PM
Orienteering race (Tamar Triple Day 3) 58:40 [5] 11.5 km (5:06 / km)
shoes: Inov8 oroc 280
Felt a bit perkier today to start with but once I got going felt much less perkier and the heaviness set in again. Ran well though and was fortunate to not drop much time on the 3 controls in the wrong place (10, 16 and 21). 1 was weird too. Taught the young BOK lads a lesson or two on the run-in, despite their sledging. Good strength training this weekend - was much tougher than I expected and running 3 races in a row felt hard.
Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov8 oroc 280
Sunday May 30, 2010 #
1 PM
Orienteering race (Tamar Triple Day 2) 1:04:30 [5] 11.5 km (5:37 / km)
shoes: Inov8 oroc 280
After cleaning up at poker the previous night, I found today a bit of a struggle. It was hillier, softer and pricklier than I remember from before, but still very nice and good orienteering - a bit more interesting than yesterday anyway. Legs felt really tired but I settled into a manageable pace that got me round. Pleasingly didn't make any proper mistakes. Got murdered by Ben Maliphant and Adam Potter on the run-in - not going to let that happen again on Day 3... Played golf at Holywell Bay after and hit a delightful eagle on the 15th.
Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov8 oroc 280
Warm up only.
Saturday May 29, 2010 #
Event: Tamar Triple
2 PM
Orienteering race (Tamar Triple Day 1) 28:25 [5] 6.0 km (4:44 / km)
shoes: Inov8 oroc 280
Very fast middle race on the south bit of Penhale. Pretty clean, helped in part by having Franklin to reel in over the first 6 controls and Keith a bit after that. Pretty accurate - started to feel heavy towards the end, but probably just cos it was relentlessly fast. Had a cracking cheese and onion pastie from Tescos afterwards.
Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Inov8 oroc 280
Friday May 28, 2010 #
8 AM
Running 50:00 [3] 12.0 km (4:10 / km)
shoes: Nike Pegasus
Extended IW via Blaise, Dingle, Downs etc. Lovely morning - felt a bit tired but not too bad. Looking forward to 3 days of Penhale this weekend!
Thursday May 27, 2010 #
7 PM
Running hills 15:00 [5] 4.0 km (3:45 / km)
shoes: Nike Pegasus
3x ~5min hills from the Dingle-ish up to Blaise Castle in kind of 3 stages. Legs burned on all 3 but mainly cos they were heavy to start with I expect. Good to start doing some strength stuff.
Running 43:00 [3] 10.0 km (4:18 / km)
shoes: Nike Pegasus
About 20mins before, 10mins between reps and 13mins after including a few surges.
Wednesday May 26, 2010 #
8 AM
Running 30:00 [2] 6.5 km (4:37 / km)
shoes: Nike Pegasus
IW - a little gentler today.
5 PM
Running 20:00 [3] 4.5 km (4:27 / km)
shoes: Nike Pegasus
From work to Leigh Woods.
6 PM
Orienteering 39:00 [4] 6.5 km (6:00 / km)
BOK Informal event at Leigh Woods. Ran ok - found it hard to take it seriously, but got a reasonable run out of it. Legs feeling really tired now - nice to feel like I've been doing some good training again. I even managed to persuade my sister to come orienteering tonight!
Tuesday May 25, 2010 #
8 AM
Running 28:00 [3] 6.5 km (4:18 / km)
shoes: Nike Pegasus
IW - legs a bit achey from yesterdays pounding but it took the usual length of time so can't have been too bad.
7 PM
Running race (Bridge Inn 5km) 16:04 [5] 5.0 km (3:13 / km)
shoes: New Balance 1024 - 2nd pair
Pretty pleased with that. Legs were very achey from yesterday and as I'm just starting training hard again I thought I'd relax for the first couple of km and see how it went. Ended up in a race for 2nd place which pushed me along for the last couple of (hillier) kms. I think I can get my time down a fair bit which is encouraging - just need to have a proper bash at it sometime.
3.10
3.10
3.16
3.16
3.09
3.10
3.10
3.16
3.16
3.09
Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: New Balance 1024 - 2nd pair
Showing MattF some of the hills on the warm up - hope he didn't regret emailing me to see if I was running tonight too much! Then a warm down with MattF and Gracie. We all patted ourselves on the backs for a job well done.
C • Nah 1
Monday May 24, 2010 #
6 PM
Running 1:35:00 [3] 23.0 km (4:08 / km)
shoes: Nike Pegasus
Long, flat, road run in the hot sun. Most of those words won't apply to WOC, but nevermind - it was a good session and a good start to my training block. Home, Hallen, Chittenham Ind Est, Severn Way, under the Severn Bridge, New Passage, Pilning, Easter Compton, Spaniorum Hill, Home, Coke, Dinner, Beer.
Sunday May 23, 2010 #
11 AM
Running 1:30:00 [2] 15.0 km (6:00 / km)
shoes: Inov8 oroc 280
Did a birthday run with Gracie at Cheddar Gorge - it was gorgeous. Lots of sunshine and views and nice paths to run along. Perfect.
Saturday May 22, 2010 #
11 AM
Running 1:01:00 [3] 12.0 km (5:05 / km)
shoes: Inov8 oroc 280
Pretty rubbish run from Wickwar near the Cotswolds. Lots of overgrown fields and poorly marked footpaths, plus was feeling crap still. Saw some nice bluebells in a big wood though and a few deer. Then met Dad for pub lunch in Wotton-under-Edge and had a nice afternoon stroll in the Cotswolds. Got sunburned :o)
Friday May 21, 2010 #
Note
(rest day)
More working in Edinburgh (if a treasure hunt around Edinburgh counts as work).
Thursday May 20, 2010 #
Note
(rest day)
Working in Edinburgh - no time to escape unfortunately. This week is a write off, but the rest will do me good. Starting again properly on Monday.
Wednesday May 19, 2010 #
6 AM
Running 45:00 [3] 10.0 km (4:30 / km)
shoes: Inov8 oroc 280
Morning run at stupid o-clock round Blaise due to work trip to Edinburgh getting in the way. Felt tired.
Tuesday May 18, 2010 #
7 PM
Running 1:01:00 [3] 14.0 km (4:21 / km)
shoes: Nike Pegasus
Nice run with Franklin round Blaise - felt tired at first but perked up a bit as we went on.
Monday May 17, 2010 #
Note
(rest day)
Got picked for the Middle at WOC :o) Job done this weekend. By far the toughest WOC team I've ever had to get into (at least 12 guys had a realistic chance of getting in the team this year), but also the most effort I've put into my training over the winter, so really pleased and relieved. I really wasn't feeling good physically at the test races, but fortunately for me, just did enough and was pretty sharp technically. Terrain and hill fitness aren't great at the moment, but speed and stamina aren't too bad so I just need to try and tranfer it across. I think I was tired too - maybe not enough sleep and maybe still feeling the British Long a bit.
It was also a dramatic weekend in terms of travel. On the Friday we had a 7.15am flight, so left home at 5am. The car died (fan first, then radio, then lights, then power) on the journey so we had to ditch it. We booked a taxi and recovery vehicle, and both arrived at 6am. Waved goodbye to the car and engineer and got to the airport only just in time for the flight. The car's getting delivered to our house today sometime.
On Sunday the ash cloud re-reared it's ugly head and Easyjet were cancelling flights left right and centre. They couldn't comment on our 9.15pm flight when we rocked up at the airport at 3pm, so we drove all the way down to Bristol in our hire car (10hr journey from the race to home). It turned out that the flight wasn't cancelled so we don't get the refund.
Feeling rather jaded today, so an easy decision not to train. Now the 7 week domestic season is out of the way, I will try and resume the training and improvement I was doing back in winter. Nice to have 3 months before WOC to do some proper work.
It was also a dramatic weekend in terms of travel. On the Friday we had a 7.15am flight, so left home at 5am. The car died (fan first, then radio, then lights, then power) on the journey so we had to ditch it. We booked a taxi and recovery vehicle, and both arrived at 6am. Waved goodbye to the car and engineer and got to the airport only just in time for the flight. The car's getting delivered to our house today sometime.
On Sunday the ash cloud re-reared it's ugly head and Easyjet were cancelling flights left right and centre. They couldn't comment on our 9.15pm flight when we rocked up at the airport at 3pm, so we drove all the way down to Bristol in our hire car (10hr journey from the race to home). It turned out that the flight wasn't cancelled so we don't get the refund.
Feeling rather jaded today, so an easy decision not to train. Now the 7 week domestic season is out of the way, I will try and resume the training and improvement I was doing back in winter. Nice to have 3 months before WOC to do some proper work.
Sunday May 16, 2010 #
11 AM
Orienteering race (WOC Long trial) 1:17:25 [5] 12.0 km (6:27 / km)
shoes: Jalas X20
Felt good in the warm up and felt speedy and relaxed round the fun nice bit at the start. Struggled up the hill to 8 ok (not great) but got back into it again in the nice woods, albeit with a couple of small bananas. Then Oli caught me at 13 and I think this must have demoralised me a bit as I thought I was doing ok. He flew away up the hills after that and took Barrable away from me too so I was left floundering round the last bit, except for the downhill finish which was ok. Not a great day for me - technically fine and physically fine, except up hills, of which there was 600metres of ascent worth.
Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Jalas X20
Saturday May 15, 2010 #
1 PM
Orienteering race (WOC Middle trial) 34:20 [5] 6.0 km (5:43 / km)
shoes: Jalas X20
Came 4th which was enough for a middle spot :o) Pleased with it because I had a good race technically and I hung in there and kept on going despite a lot of negative thoughts going through my head during the race. These were mostly related to how cack I felt. Really struggled in the terrain. It got trickier but more runnable at the end and it is a good job I made the most of that bit of the course.
Running warm up/down 40:00 [2] 7.0 km (5:43 / km)
shoes: Jalas X20
Friday May 14, 2010 #
7 PM
Orienteering race 16:41 [5] 4.0 km (4:10 / km)
shoes: New Balance 1024 - 2nd pair
In a 3 way tie for 3rd place with Murray and Speakey - Murray commented that we all came 4th on average. Pleased with the result and most of the performance - felt pretty good and flowed well through the first bit and into the woods. Came out of the woods into the housing estate again and was never on top of things after that. Most of my routes got me to the control ok but I dithered a bit choosing them and chose poorly a few times. This kind of sprint is very tricky though - I don't know how you're meant to stay ahead of the game in something like that. Some room for improvement but a good result still.
Running warm up/down 45:00 [2] 10.0 km (4:30 / km)
shoes: New Balance 1024 - 2nd pair
Thursday May 13, 2010 #
Note
(rest day)
Wednesday May 12, 2010 #
7 PM
Running intervals 28:00 [5] 7.0 km (4:00 / km)
shoes: Inov8 oroc 280
7x 3mins (1min rec) round Blaise. Very good session - worked hard and felt good. Rained a bit on me. Trying not to over-analyse how I feel this week! Had physio this morning again which hopefully loosened me off a bit.
Running 20:00 [3] 5.0 km (4:00 / km)
shoes: Inov8 oroc 280
10mins steady up and down.
Tuesday May 11, 2010 #
Note
(rest day)
Monday May 10, 2010 #
7 PM
Running 1:38:00 [2] 18.5 km (5:18 / km)
shoes: Nike Pegasus
Run from work to Tim and Laura's, then Team Monday with Tim, Keith, Ifor, Mark S, Alice Bu, and Charles round Baddock and Blaise. Recceed some of the Blaise Blazer - some tight corners to watch out for. Felt a little tired and achey - need to chill a bit more I think. Then went for a cuzza in Westbury - shame Mark Bown missed it, he'd have liked it. Franklin and Pete James came along - Pete sat next to Matt. Was half expecting a Wayne Bridge/John Terry type moment, but it seemed amicable enough.
Also had physio this morning on my hip. I'll live.
Also had physio this morning on my hip. I'll live.
Sunday May 9, 2010 #
9 AM
Running 30:00 [1] 5.0 km (6:00 / km)
shoes: Nike Pegasus
Bristol 10km related jogging, warming up and down with Gracie and viewing some of the race at various points. Great day out - over 10000 runners, some quick, some slow. Gracie did awesome smashing her PB again and getting sub-40 for the first time :o)
Heard the sad news for BOK from the Harvester - good for me I guess that I didn't go and have a head-to-head with GG only to find we'd been dsq-ed. I'd have been in a big boo.
Heard the sad news for BOK from the Harvester - good for me I guess that I didn't go and have a head-to-head with GG only to find we'd been dsq-ed. I'd have been in a big boo.
3 PM
Running 50:00 [4] 12.0 km (4:10 / km)
shoes: adidas swoops
25x 90secs (30secs rec) from Dundry around some of the green and pleasant land around there. Bagged a couple of trigs but poor map memory meant I missed the third. Felt pretty good - ran it as a kind of fartlek rather than strict intervals.
Running 20:00 [3] 4.0 km (5:00 / km)
shoes: adidas swoops
Non-intervally bits of the run.
Saturday May 8, 2010 #
2 PM
Running 1:42:00 [3] 24.0 km (4:15 / km)
shoes: adidas swoops
Long run from Clapton-in-Gordano visiting the outskirts of Portishead and Clevedon, with a good amount of forest and coastline thrown in for good measure. Nice area for running. Saw some big houses. Legs felt achey and tired but was good to have a chance to do a long run for the first time in ages.
Friday May 7, 2010 #
8 PM
Running 1:08:00 [4] 16.0 km (4:15 / km)
shoes: Nike Pegasus
Hard run on flat roads/paths from Cribbs Causeway carpark (post shopping trip). Out through Easter Compton to Severn Beach, along the coast a bit, then followed cycle paths 41 and 10 to Hallen (amusingly was told to "run forest run"), then back home on roads. Despite the chemical works, power stations, storage depots etc. it's actually quite good for running in that flat bit between here and the sea - they've done a lot of work laying cycle paths and landscaping ponds etc.
Thursday May 6, 2010 #
6 PM
Running intervals 40:00 [5] 10.0 km (4:00 / km)
shoes: Nike Pegasus
10x 3mins (1min rec). Out through Hallen towards the seaside and back. Very flat and mainly on tarmac so pretty flat-out most of the time. Felt pretty good.
Running 26:00 [3] 6.0 km (4:20 / km)
shoes: Nike Pegasus
The first and last bits of the run. Some old dickwad in a suit saw me running and told me that "they'd gone the other way". He looked very pleased with himself for cracking such a funny.
Wednesday May 5, 2010 #
7 PM
Orienteering 1:00:00 [3] 10.0 km (6:00 / km)
shoes: Jalas X20
Headless Hill o-training expertly planned once again by Mr Saunders. Did some trains with Keith and Tim. Nav was a little off, although map was slightly dodge in places. Felt good physically and the rests between reps meant I was able to attack the hills a bit.
Tuesday May 4, 2010 #
7 PM
Running 43:00 [3] 10.0 km (4:18 / km)
shoes: Nike Pegasus
Recovery run out through Henbury, up Mt Skitham and back through Blaise. Felt remarkably ok. Hip a little sore after the weekends festivities, but booked in for physio on Monday to check it.
Monday May 3, 2010 #
12 PM
Orienteering race (UK Cup Final urban race) 36:09 [5] 10.0 km (3:37 / km)
shoes: Nike Pegasus
Ouch! Brutally fast course round MOD Stafford. Really enjoyed it though as it was a good hard run out, there were a few things to look at/think about, and there was no pressure. Murray stamped down some authority and was almost 2mins ahead of me (impressive stuff), and it was good to see Joe running well too. Just snuck ahead of a mini pack behind. The results would have probably been much the same in a ~11km road race! I do still need to get my speed up a bit, but I'm going the right way I think and I was pleased with how I felt after the last couple of days.
Running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: Nike Pegasus
Sunday May 2, 2010 #
1 PM
Orienteering race (British Relay Champs) 31:14 [5] 7.0 km (4:28 / km)
shoes: Inov8 oroc 280
6th place in the end. I ran last leg and picked up a couple of places - all 3 of us had good runs so it would've been a big ask to finish much higher. It was really nice runnable forest but quite straightforward so a lot of teams ran well today. I felt really tired but relaxed into a decent pace and was pretty happy with my run (a couple of minor silly wobbles but nothing much). Caught sight of Sprotty just before the spectator control (where I stacked it) and had just about enough energy to sneak past him before the finish. Good to see the BOK women get 3rd though.
Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 oroc 280
Not much warming up and a bit of a cool down jog with Gracie.
Saturday May 1, 2010 #
1 PM
Orienteering race (British Long Champs) 1:24:24 [5] 18.0 km (4:41 / km)
shoes: Inov8 oroc 280
Winner :o) A really good day for me - everything went exactly how I wanted it to. I'd always been really up for this ever since I first saw that BEOC was going to be on Cannock Chase. The last few weeks (studying etc.) didn't feel ideal at the time, but probably gave my legs a bit of a much needed rest. So I was probably in the best shape I could be in on the start line. And I was excited and confident because I love running on Cannock Chase - the terrain and hillyness suit me perfectly (as a cause rather than an effect!) and I have so many good memories and I felt at home (especially in my musty moth-eaten WCH o-top). To get my best ever domestic result was the icing on the cake. The run itself was pretty much perfect. I relaxed and got into a good rhythm early on and concentrated hard the whole time - judging my pace, spotting potentially tricky sections and picking route choices well. Survived the tricky quarry section without dropping much time and hung on to the finish. Knew I'd had a good run coming down to the last control, but was really relieved and delighted to hear over the tannoy that I was going to take the win. I love Cannock Chase!
Running warm up/down 40:00 [2] 6.0 km (6:40 / km)
shoes: Inov8 oroc 280
A reasonable warm-up and a good warm down jog with OJ and Murray. Interestingly, I now have a 1st, 2nd, 3rd, 4th, 5th, 6th and 7th (and 20-somethingth) in the UK cup so far. Hopefully won't be 8th on Monday though.
C • Woohoo 10