Training Log Archive: schnitzerIn the 31 days ending Jan 31, 2008:
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Thursday Jan 31, 2008 #
Running warm up/down (Road/XC) 8:45 [3] 1.8 km (4:52 / km)
To hills.
Running hills (Road) 16:15 [4] 3.0 km (5:25 / km)
Hollybush Lane with Tim. Variety is the spice so we did something different again. Started further down today at the junction with Hollymead Lane and did sprint up 3 lamp posts, recovery jog back 1 lamp post. After 5 reps of this we fast jogged back down to the bottom and started again - 3 sets.
Running warm up/down (Road/XC) 10:45 [2] 1.9 km (5:39 / km)
From hills.
Wednesday Jan 30, 2008 #
Running (Road/XC) 56:20 [2] 10.0 km (5:38 / km)
2 laps of the Downs with Matt at a nice and easy roll-along pace. Adductors still totally ruined from Monday squats - worse than yesterday. I will do them every Monday from now on cause every time I take a break and start again intervals/hills are pure pain for that week.
Tuesday Jan 29, 2008 #
Cycling warm up/down (Road) 13:20 [2] 5.9 km (2:16 / km) +10m 2:14 / km
To gym.
Strength Training (Cables) 45:00 [1]
weight:84.2kg
5*20...
OP - Y1
LP - R4
SF - G1
RF - Y4
BF - G3
CF - G6
Saw some really good swimmers today whilst abusing myself and I remembered how much I like splashing around.
OP - Y1
LP - R4
SF - G1
RF - Y4
BF - G3
CF - G6
Saw some really good swimmers today whilst abusing myself and I remembered how much I like splashing around.
Cycling warm up/down (Road) 16:45 [2] 6.3 km (2:40 / km) +95m 2:28 / km
From gym.
Running warm up/down (Road/XC) 23:28 [3] 5.0 km (4:42 / km)
1 lap of Clifton Down to warm up.
Running intervals (Road) 6:10 [5] 1.98 km (3:07 / km)
6*330m off 2mins with Tim. This session marks the beginning of the next phase of interval training for us and over the next four months we will gradually build up from this to much longer endurance style reps. We will still do strength style reps but only one or two times a month from now on.
1) 0:57
2) 1:05
3) 0:58
4) 1:06
5) 0:57
6) 1:07
The even reps were ever so slightly uphill and into the wind hence a bit slower.
1) 0:57
2) 1:05
3) 0:58
4) 1:06
5) 0:57
6) 1:07
The even reps were ever so slightly uphill and into the wind hence a bit slower.
Running warm up/down (XC/Road) 25:00 [2] 5.0 km (5:00 / km)
1 lap of Clifton Down to warm down. Absolutely shattered now and looking forward to just the one session tomorrow.
Monday Jan 28, 2008 #
Cycling warm up/down (Road) 13:35 [2] 5.9 km (2:18 / km) +10m 2:17 / km
To gym.
Strength Training (Barbell/Bench) 40:00 [1]
weight:83.4kg
Didn't believe what the scales at the gym were telling me today so I switched them off and on again but the answer was the same. Not that I haven't noticed - in fact I am significantly skinnier everywhere but surely it's not healthy to be losing weight this quickly. Why all of a sudden as well? I haven't changed my diet - still loads of mayo (Hellmans of course) on both sides, still ridiculous quantities of milk and still a less that healthy intake of strong cider. Incidently why is there nowhere close by that sells Thatchers? Not that Westons Vintage (I'm rewarding myself with a glass or two right now so if I go on a bit or get some spelling/grammar wrong don't be surprised) isn't nice, it's proper lovely but Katy is the number one.
So for the first time since I can remember I can almost see my abdominal muscles so I thought I might do some work on them and am looking forward to a six pack in a couple of months time. Actually the real motivation behind it is that I can still feel the problem in the top of my right shin from the last time I did some rowing. Rowing utilises more muscle groups that any other cardio exercise and without it combined with being proper lazy with core exercises my abdominals and lower back are getting no work at all. So this is how it went...
1) 5*50 barbell squats from 20kg to 30kg.
2) 5*20 hamstring pulldowns from level 10 to 14. I designed these myself and are basically the opposite of a squat.
3) 5*10 back raises without weight.
4) 5*20 knee raises again without weight.
So for the first time since I can remember I can almost see my abdominal muscles so I thought I might do some work on them and am looking forward to a six pack in a couple of months time. Actually the real motivation behind it is that I can still feel the problem in the top of my right shin from the last time I did some rowing. Rowing utilises more muscle groups that any other cardio exercise and without it combined with being proper lazy with core exercises my abdominals and lower back are getting no work at all. So this is how it went...
1) 5*50 barbell squats from 20kg to 30kg.
2) 5*20 hamstring pulldowns from level 10 to 14. I designed these myself and are basically the opposite of a squat.
3) 5*10 back raises without weight.
4) 5*20 knee raises again without weight.
Cycling warm up/down (Road) 18:15 [2] 6.3 km (2:54 / km) +95m 2:42 / km
From gym. An 85m steep hill is probs not what you want after 250 squats but there's no way I'm getting off and pushing like you see loads of people do up Bridge Valley Road.
Running (Road/XC) 1:16:00 [3] 15.1 km (5:02 / km)
Ashton Court. Monday night run with Tim and Matt. A nice pace and only got left behind on the zig-zag hill and the quarry track where the other two decided to go into a 3mins/km frenzy for a few minutes. I am now convinced that last weeks measurement (either Tim's distance or my timing) was wrong as apparently I was slower 2nite - no way. To add to my OCD measurement woe I've realised that when logging I include my recovery time in between weights reps in the gym but not between interval/hill reps. This sort of inconsistency will just not do and I fear that if I don't go back thru and change it all I will risk arrest from the Attackpoint police.
Sunday Jan 27, 2008 #
Running warm up/down (XC) 15:00 [2] 2.8 km (5:21 / km)
Orienteering race (Forest) 1:19:18 [4] *** 12.8 km (6:12 / km) +165m 5:49 / km
spiked:19/28c
Burghfield Common. The first ranking event of 2008 and the pressure was on with almost all the Monday night run club orienteers attending. What made it even more important to do well was that Tim, Mark S and I are right next to each other (42/43/44) in the all important ranking list (Matt is like 90th or summit cause he got very drunk in Scotland - Tim and I were sober every night of course) and even more important than that was if I didn't have a good run after probs the worst week of training this Winter I may have strangled myself.
So I decided to give Tim's idea of drinking the night b4 and no more than 5 hours sleep a go to see if it would work for me too. Also put on my comedy tights reserved for days when I want to cheer myself up and give everybody at the event that still has decent eyesight a proper laff.
Went out a bit rapid and tried to keep the pace like that all the way. My legs were a bit achy which slowed me down up the hills and thru the rare ruff bits but was still going fast right up to the line. Time loss...
2. Was drifting a bit East but ran next to a big depression and converted it into my attack point but bad ruff compass from there cost me 30secs.
4. Very slight hesitation in the circle - 5secs.
7. Didn't check my descr, assumed it was a spur and ran right past it - 30secs.
9. Got a bad stitch - not breathing hard enuff. Had to slow to almost walking speed to get rid of it. 30secs.
10. Again slow out of 9 breathing really hard finally got rid of it just after punching 10 - 15secs.
12. Ignored the ultra fast terrain and ran up the path well off the red line b4 entering the circle - 15secs.
14. Very slight hesitation in the circle - 5secs.
16. Got proper stuck in the brambles. Shudda gone around - 30secs.
17. Maybe 5 pints of Westons Vintage/Organic not the best idea the night b4. Forest Gump - 45secs.
20. Went in too early and got confused - 45secs.
22. Tiredness setting in and ran into completely the wrong block... of gorse. Then s-shaped it to the control - 60secs.
25. Ran str8 into the circle saw the flag but didn't believe it was mine. Then realised the depression was now a lake - 15secs.
26. Ran North out of 25 instead of West and got caught in some seriously marshy 5hit - 15secs.
So a total of 5:40 but 1:30 of that due to erm... physical constraints. Not gutted at all to be beaten by Matt and Tim as we were all within 90secs of each other and all lost a similar amount of time, maybe Tim a bit more. Hats off to that Mark Saunders chap who set the standard for us all with a near technically perfect run probs only losing a minute in total. Good effort old boy.
So I decided to give Tim's idea of drinking the night b4 and no more than 5 hours sleep a go to see if it would work for me too. Also put on my comedy tights reserved for days when I want to cheer myself up and give everybody at the event that still has decent eyesight a proper laff.
Went out a bit rapid and tried to keep the pace like that all the way. My legs were a bit achy which slowed me down up the hills and thru the rare ruff bits but was still going fast right up to the line. Time loss...
2. Was drifting a bit East but ran next to a big depression and converted it into my attack point but bad ruff compass from there cost me 30secs.
4. Very slight hesitation in the circle - 5secs.
7. Didn't check my descr, assumed it was a spur and ran right past it - 30secs.
9. Got a bad stitch - not breathing hard enuff. Had to slow to almost walking speed to get rid of it. 30secs.
10. Again slow out of 9 breathing really hard finally got rid of it just after punching 10 - 15secs.
12. Ignored the ultra fast terrain and ran up the path well off the red line b4 entering the circle - 15secs.
14. Very slight hesitation in the circle - 5secs.
16. Got proper stuck in the brambles. Shudda gone around - 30secs.
17. Maybe 5 pints of Westons Vintage/Organic not the best idea the night b4. Forest Gump - 45secs.
20. Went in too early and got confused - 45secs.
22. Tiredness setting in and ran into completely the wrong block... of gorse. Then s-shaped it to the control - 60secs.
25. Ran str8 into the circle saw the flag but didn't believe it was mine. Then realised the depression was now a lake - 15secs.
26. Ran North out of 25 instead of West and got caught in some seriously marshy 5hit - 15secs.
So a total of 5:40 but 1:30 of that due to erm... physical constraints. Not gutted at all to be beaten by Matt and Tim as we were all within 90secs of each other and all lost a similar amount of time, maybe Tim a bit more. Hats off to that Mark Saunders chap who set the standard for us all with a near technically perfect run probs only losing a minute in total. Good effort old boy.
Cycling warm up/down (Road) 13:30 [2] 5.9 km (2:17 / km) +10m 2:16 / km
To gym.
Strength Training (Barbell) 22:30 [1]
weight:84.4kg
Fantastic stretch b4hand. It seems that my gym*2 = stretch*2 strategy is working and I am more flexible already.
5*20...
UC - 10kg+bar
DP - 32.5kg
BOR - 12.5kg+bar
Didn't do the full six cause worried about burning the candle at both ends and in the middle.
5*20...
UC - 10kg+bar
DP - 32.5kg
BOR - 12.5kg+bar
Didn't do the full six cause worried about burning the candle at both ends and in the middle.
Cycling warm up/down (Road) 16:50 [2] 6.3 km (2:40 / km) +95m 2:29 / km
From gym.
Saturday Jan 26, 2008 #
Running warm up/down (XC) 10:00 [2] 1.9 km (5:16 / km)
Orienteering race (Forest) 57:09 [4] **** 6.2 km (9:13 / km) +285m 7:30 / km
spiked:9/16c
High Meadow. Was quite looking forward to racing in arguably the most technical area in the FOD but I had a shocker. Time loss...
1. Left the track right next to my hill top attack point but saw another hill top a couple hundred metres further on and used that instead - didn't work. 2. Just ran in the general direction not really paying any attention to whether going up or down, didn't look for an attack point and circled trying to re-locate for a few minutes.
3. Thought sod any more contouring in this rather ruff bit of wood and ran down to the path but took a bad line more back towards 1 than 3. Used path bend attack point but missed it too high. Total 7mins lost so far.
10. Missed the obvious route and ran major downhill thru a load of crap to a road and had to climb back up again. Bad line from depression attack point.
12. Who knows - I'm tempted to blame the map or say it was in the wrong place but with my nav at the mo it was probs me being a crap orienteer again.
13. Tim caught me up and I ran in s-shapes towards the control. Fortunately he saw it as I was running past it. Comedy moment - Tim says 'You're a bit all over the place today John' and then ran in the opposite direction of 14 haha.
14. Small miss no attack point too low down the slope.
Felt pretty depressed after as even when I was spiking Tim was still a lot faster. Hartley rest day syndrome strikes again.
1. Left the track right next to my hill top attack point but saw another hill top a couple hundred metres further on and used that instead - didn't work. 2. Just ran in the general direction not really paying any attention to whether going up or down, didn't look for an attack point and circled trying to re-locate for a few minutes.
3. Thought sod any more contouring in this rather ruff bit of wood and ran down to the path but took a bad line more back towards 1 than 3. Used path bend attack point but missed it too high. Total 7mins lost so far.
10. Missed the obvious route and ran major downhill thru a load of crap to a road and had to climb back up again. Bad line from depression attack point.
12. Who knows - I'm tempted to blame the map or say it was in the wrong place but with my nav at the mo it was probs me being a crap orienteer again.
13. Tim caught me up and I ran in s-shapes towards the control. Fortunately he saw it as I was running past it. Comedy moment - Tim says 'You're a bit all over the place today John' and then ran in the opposite direction of 14 haha.
14. Small miss no attack point too low down the slope.
Felt pretty depressed after as even when I was spiking Tim was still a lot faster. Hartley rest day syndrome strikes again.
Thursday Jan 24, 2008 #
Cycling warm up/down (Road) 12:20 [2] 5.9 km (2:05 / km) +10m 2:04 / km
To gym.
Strength Training (Cables) 45:00 [1]
weight:86.6kg
5*20...
CF - G6
BF - G2
RF - Y3
SF - G1
LP - R3
OP - G7
Nice.
CF - G6
BF - G2
RF - Y3
SF - G1
LP - R3
OP - G7
Nice.
Cycling warm up/down (Road) 17:40 [2] 6.3 km (2:48 / km) +95m 2:36 / km
From gym.
Running warm up/down (Road/XC) 8:15 [2] 1.7 km (4:51 / km)
To hills.
Running hills (Road) 9:15 [4] 1.8 km (5:08 / km)
Hollybush Lane lamp posts with Timmy. 5*5 lamp posts, 2mins rest then made some pathetic attempt at the next set but had to sit it out - legs just stopped working. Well done Tim for carrying on on his lonesome.
1) 9:15
1) 9:15
Running warm up/down (Road) 26:20 [2] 4.9 km (5:22 / km)
Scenic route from hills.
Wednesday Jan 23, 2008 #
Cycling warm up/down (Road) 12:35 [2] 5.9 km (2:08 / km) +10m 2:07 / km
To gym. Right change of strategy with the old gym workouts - I will now start going every day for two main reasons, a) it almost halves the amount of time actually at the gym so requires less motivation to get it done and means I eat lunch earlier than mid-afternoon and b) the only time I ever really stretch properly is at the gym so it should mean I end up doing twice as much stretching every week!
Shock bloody horror it wasn't raining today.
Shock bloody horror it wasn't raining today.
Strength Training (Machines) 45:00 [1]
weight:86.4kg
5*20...
LP - 7.1
SC - 9.1
AD - 12.1
AB - 13.1
LC - 13.1
LE - 11.1
Went up two notches on every exercise and altho it was not easy it still wasn't like upper body stuff where sometimes don't even manage the fourth set let alone the fifth. Feels pretty good knowing that I'm a lot stronger now but I'm still nowhere near regular enuff on the compound/core exercises (it's been over three weeks since I ruined myself with that squat pyramid) which I'm not usually worried about when I'm rowing regularly but option denied cause the last time I did something got disturbed in my lower right leg which I can still feel a bit. Maybe I'll do a chilled 5km tomorrow b4 upper body and see how it goes.
LP - 7.1
SC - 9.1
AD - 12.1
AB - 13.1
LC - 13.1
LE - 11.1
Went up two notches on every exercise and altho it was not easy it still wasn't like upper body stuff where sometimes don't even manage the fourth set let alone the fifth. Feels pretty good knowing that I'm a lot stronger now but I'm still nowhere near regular enuff on the compound/core exercises (it's been over three weeks since I ruined myself with that squat pyramid) which I'm not usually worried about when I'm rowing regularly but option denied cause the last time I did something got disturbed in my lower right leg which I can still feel a bit. Maybe I'll do a chilled 5km tomorrow b4 upper body and see how it goes.
Cycling warm up/down (Road) 15:25 [2] 6.3 km (2:27 / km) +95m 2:17 / km
New PB from gym. No rain, no wind, not even tired from leg workout, kicked arse.
Tuesday Jan 22, 2008 #
Running warm up/down (Road/XC) 24:00 [2] 4.1 km (5:51 / km)
To Ashton Court.
Orienteering (Parkland/Forest) 1:24:45 [1] *** 5.6 km (15:08 / km) +135m 13:30 / km
spiked:12/12c
Ashton Court. A mostly chilled session talking thru basic techniques and jogging around the permanent course with our new mate Charlie who is hopefully coming along with us to the NGOC Mini-League event on Saturday.
Running warm up/down (Road/XC) 23:50 [2] 4.1 km (5:49 / km)
From Ashton Court. Beautiful weather for it, shame it had to go and f-ing...
Cycling warm up/down (Road) 14:40 [2] 5.9 km (2:29 / km) +10m 2:28 / km
...piss it down later when going to gym. This is defo the first and last time I cycle down the gym in rush hour. Huge amounts of traffic everywhere and of course a lot more important that they get where they're going all warm and dry in their cars than me all cold and wet on my bike. And they stink like shite.
Strength Training (Barbell) 22:30 [1]
weight:85.6kg
5*20 except flat press...
IP - 25kg
LP - 10
3*20, 15, 10 FP - 30kg
Put the weight back up to summit more reasonabubble today - hard work. Probs go back up to six exercises on Thursday.
IP - 25kg
LP - 10
3*20, 15, 10 FP - 30kg
Put the weight back up to summit more reasonabubble today - hard work. Probs go back up to six exercises on Thursday.
Cycling warm up/down (Road) 17:10 [2] 6.3 km (2:43 / km) +95m 2:32 / km
From gym.
Monday Jan 21, 2008 #
Running long (Road/XC) 1:36:05 [2] 19.3 km (4:59 / km)
Clifton Down, Leigh Woods etc with Tim (back in the club!), Matt, Mark S and Tom. Probs my worst Monday night run so far with everything that could going wrong. Shin numbness, a touch of indigestion, stomach cramps, not enuff grip, not enuff light and really, really tired from the last few days of training. Sorry guys for having to wait for me so many times but I wasn't going to risk another crash or ankle injury.
Sunday Jan 20, 2008 #
Running warm up/down (Road) 11:48 [3] 2.8 km (4:13 / km) +5m 4:11 / km
To hills with 4.6lb pack. Felt tired pretty much all day until I put on me running kit and then decided I would do some hill reps after all. Felt quite bouncy so gave the shins a bit of a test with a fairly quick pavement bashing warm up.
Running hills (Road) 11:24 [4] 1.7 km (6:42 / km)
Bridge Valley Road. Same as I did a couple of times in November, sprint up two lamp posts, jog back one. With pack. Once I got into double figures it was taking a lot longer to accelerate to top speed. The last couple of reps were taxing to say the least.
Running (Road) 20:01 [2] 3.6 km (5:34 / km) +10m 5:29 / km
From hills to gym with pack.
Strength Training (Cables) 15:00 [1]
weight:84.7kg
5*20...
OP - G7
LP - R3
Must say felt a bit faint once I got there but it got better whilst stretching. However, during the lat pull down went a bit dizzy again so thought sod it - obv tired from yesterday.
OP - G7
LP - R3
Must say felt a bit faint once I got there but it got better whilst stretching. However, during the lat pull down went a bit dizzy again so thought sod it - obv tired from yesterday.
Running warm up/down (Road) 37:18 [1] 5.8 km (6:26 / km) +100m 5:55 / km
From gym with pack. Very slow recovery run.
Saturday Jan 19, 2008 #
Orienteering tempo (Forest/Heathland) 19:18 [4] *** 3.1 km (6:14 / km) +145m 5:03 / km
spiked:9/11c
Satnall Hills. After a very chilled bit of course drawing and control hanging Matt and I ran the sprint race that had been made up out of the Chasers come and try it controls for the Welsh juniors. Tried to go fast but I was denied by my hangover. Matt had the same prob but made worse by his map not having been drawn up properly - his time was still one minute better tho. The win went to Kris Jones from SBOC (in 17mins I think) who has been making beating us into a bit of a habit recently, stop it.
Missed 1 but only very slighlty but missed 9 by quite a bit I guess about 45secs for both.
Missed 1 but only very slighlty but missed 9 by quite a bit I guess about 45secs for both.
Orienteering (Forest/Heathland) 35:25 [3] *** 4.1 km (8:38 / km) +185m 7:03 / km
spiked:8/9c
Satnall Hills. Ran the map memory course that Matt and I hung earlier. Only one got me (thankfully one that Matt hung) where I got the route bang on but couldn't remember the circle detail. Got it on the second go from attack point after a bit of aimless faffing.
Orienteering intervals (Forest/Heathland) 17:30 [4] *** 2.8 km (6:15 / km) +120m 5:09 / km
spiked:4/5c
Satnall Hills clock relay with the Welsh juniors. I think I was paired with one of the better junior girls as we won by a mile regardless of cheating cutting corner changeovers by Matt. I did 1, 2-3 and 4-5. Missed 1 slightly with a dodgy banana shaped route messing with me bearings. Legs were a bit gone towards the end.
Orienteering race (Forest) 59:32 [2] *** 4.6 km (12:57 / km) +170m 10:55 / km
spiked:11/12c
Haugh Wood. What a nightmare! If I had not been out dancing and drinking until 3am last night I probs wudda remembered that I had used my current headlamp battery quite a lot but I didn't so it ran out (fortunately) b4 I'd started. Borrowed an LED one from Matt and changed my mind a few times about how I was gonna wear it (unfortunately) after I'd started. Once I had it sorted I soon realised that it just wasn't good enuff to use and combined with brambles pretty much everywhere had to go really slow. Matt and I found a really good pub afterwards and the Mixed Grill made me feel lots better.
Friday Jan 18, 2008 #
Cycling warm up/down (Road) 14:35 [2] 5.9 km (2:28 / km) +10m 2:27 / km
To gym. Wind in my face.
Strength Training (Machines/Barbell) 1:07:30 [1]
weight:86.6kg
5*20...
LE - 10.2
LC - 12.2
AD - 11.2
AB - 12.2
SC - 8.2
LP - 6.2
UC - 7.5kg+bar
FP - 27.5kg
BOR - 10kg+bar
Usual story legs hard as fcuk upper body weak as 5hit.
LE - 10.2
LC - 12.2
AD - 11.2
AB - 12.2
SC - 8.2
LP - 6.2
UC - 7.5kg+bar
FP - 27.5kg
BOR - 10kg+bar
Usual story legs hard as fcuk upper body weak as 5hit.
Cycling warm up/down (Road) 17:00 [2] 6.3 km (2:42 / km) +95m 2:31 / km
From gym. Wind up my arse.
Thursday Jan 17, 2008 #
Running warm up/down (Road/XC) 8:30 [2] 1.7 km (5:00 / km)
To hills.
Running hills (Road) 20:20 [4] 3.1 km (6:34 / km)
Hollybush Lane lamp posts. 123454321, 2mins rest, 1234321, 2mins rest, 12321...
1) 10:00
2) 06:35
3) 03:45
1) 10:00
2) 06:35
3) 03:45
Running warm up/down (Road/XC) 25:30 [2] 4.7 km (5:26 / km)
Scenic route from hills.
Wednesday Jan 16, 2008 #
Orienteering race (Parkland/Forest) 1:00:02 [4] *** 8.8 km (6:49 / km) +145m 6:18 / km
spiked:8/16c
Caerwent. Military League A course burn off with Nick and Seline. Nick started just over a minute behind me and Seline another minute or so behind Nick. Ran a proper s-shaped route to 1 due to wrongly identifying the start triangle but it didn't seem to do too much damage. Nick had almost caught me at 4, we both cocked up 5 and a dodgy route choice to 6 and he was away. Missed the tunnel option to 9 and then couldn't find 10 to save my life. Thanks to Seline for finding it for me otherwise I would probs still be there now. Punched 15/16 together as the time she lost at 11 equalled my time loss at 13, 14 and 15 - we were running at a very similar speed to each other by the looks of it. Anyway total time loss about 7.25mins - too much.
Running warm up/down (Road/XC) 10:00 [2] 1.6 km (6:15 / km)
Monday Jan 14, 2008 #
Running long (Road/XC) 1:29:25 [3] 17.3 km (5:10 / km)
Ashton Court. Usual Monday night run with Matt, Mark S and Mark B but not Timbo as he is resting his knee - get well soon! Went around Clifton Down b4 heading over to Ashton Court. Really opened up on the track next to the quarry - felt good. Once we got back on the road over the suspension bridge Matt pumped up the pace and it was everything I had left to keep up with him. Give him a few days without injury and that lad can't half run some.
Sunday Jan 13, 2008 #
Running warm up/down (XC) 12:00 [1] 1.6 km (7:30 / km)
Orienteering race (Forest) 1:06:31 [4] *** 9.9 km (6:43 / km) +145m 6:16 / km
spiked:19/27c
Yateley Heath & Minley Woods. Proper depressing my performance today - mostly navigational probs but also not physically on top form after yesterday. Caught this guy up on route to 5, an older guy but an alright runner who knew what he was doing. I missed 5, he didn't then we both took a stupid line to 6 and after some hesitation I punched first and led until the road crossing. Caught a different guy up at 10 but messed up 11 and had to overtake him again to 12, which I missed for reasons I won't even go into. Then I missed 13 big time and punched just after original guy who I then overtook again and led thru 14-16. 17 was South East from 16 so I ran South West instead for comedy value. Overtook original guy again to 18 and then thank f didn't see him again. The mistakes didn't stop there tho I ran the wrong way out of 19 and then just to round off the perfect day ran the wrong way out of the final control and lost 30secs on the run in making almost 4.5mins of time loss in total.
It hurts to make mistakes, it hurts to not do well for the club but most of all it hurts that some guy is saying 'Saw this guy from WSX out in the forest - fast but dim.' to his club mates.
It hurts to make mistakes, it hurts to not do well for the club but most of all it hurts that some guy is saying 'Saw this guy from WSX out in the forest - fast but dim.' to his club mates.
Saturday Jan 12, 2008 #
Running warm up/down (Road/XC) 3:55 [2] 0.7 km (5:36 / km)
Running tempo (Road/XC) 43:47 [4] 9.9 km (4:25 / km) +145m 4:07 / km
Canford Heath. Two annoying things about my 10km route on the Heath, it's actually only 9.5km and I set the PB of 45:26 with the G-Thing over 10 years ago. So re-routed split 4 (cause that had the man-eating gorse bit in it) making it almost 10km and then ran it in 43:47PB. Splits...
12/01/2008 9.92km & 145m: 43:47
1. 00:00 1860+45
2. 16:04 1875+15
3. 07:46 1755+10
4. 10:45 2150+75
5. 09:12 2275+00
05/12/1997 9.47km & 135m: 45:26
1. 09:05 1860+45
2. 08:41 1875+15
3. 08:21 1755+10
4. 10:07 1800+65
5. 09:10 2175+00
Splits 4+5 extended over the years due to routes overgrown with gorse. This route always used to be my sort of bench mark to see how well I was running at a particular time so it's good that's it a proper 10km now. It would be good to do this again every couple of months or so to see how things are going.
12/01/2008 9.92km & 145m: 43:47
1. 00:00 1860+45
2. 16:04 1875+15
3. 07:46 1755+10
4. 10:45 2150+75
5. 09:12 2275+00
05/12/1997 9.47km & 135m: 45:26
1. 09:05 1860+45
2. 08:41 1875+15
3. 08:21 1755+10
4. 10:07 1800+65
5. 09:10 2175+00
Splits 4+5 extended over the years due to routes overgrown with gorse. This route always used to be my sort of bench mark to see how well I was running at a particular time so it's good that's it a proper 10km now. It would be good to do this again every couple of months or so to see how things are going.
Running warm up/down (Road) 4:32 [2] 0.7 km (6:29 / km)
Thursday Jan 10, 2008 #
Rowing (Indoor) 30:00 [2] 7.2 km (4:10 / km)
Hmm not the best row I've ever had. Forgot to put me mits on so was worried about hand blisters that would cause havoc when lifting weights tomorrow but b4 that happened I got arse and neck ache and stopped at 30mins rather than doing the whole 10km.
Running warm up/down (Road/XC) 9:27 [2] 1.7 km (5:34 / km)
To hills on me Jack Jones. I cudda been on the dog to InjuryLawers4U 2nite, if I still had the use of me limbs that is. At the zebra crossing over the main road to Clifton Down I stopped, pressed the button like a good boy and after the green man appeared started to cross. Some f-ing woman in a Ford Ka just kept on driving (at speed) so I quickly reversed, gave her the finger and then the look on her face as she went thru the red light was an absolute classic - clean undercrackers required. So take my advice don't bother with no walk/don't walk bullsh1t just use your own spacial co-ordination and run when there's a gap - less carbon footprint with cars not slowing down/speeding up again and more chance of living.
Running hills (Road) 20:35 [4] 2.6 km (7:55 / km)
Hollybush Lane. 10*2 lamp posts, 2mins rest, 5*3 lamp posts, 2mins rest, 10*1 lamp post.
1) 9:20
2) 6:30
3) 4:45
1) 9:20
2) 6:30
3) 4:45
Running warm up/down (Road/XC) 12:53 [1] 1.7 km (7:35 / km)
From hills.
Wednesday Jan 9, 2008 #
Running warm up/down (Road) 31:13 [2] 5.8 km (5:23 / km) +15m 5:19 / km
To gym with 4.4lb pack. Was a bit bunged up and sneezy last night and this morning but it soon sorted itself out. Just a little message from my body saying 'WTF did you do to me on Monday?'. Couldn't be arsed to re-spoke my bike wheels today so a chilled out jog instead nowhere near the sort of pace to arouse the road running shin demons.
Strength Training (Machines/Cables) 1:30:00 [1]
weight:86.8kg
All 5*20...
LPr - 6.1
SC - 8.1
AD - 11.1
AB - 12.1
LC - 12.1
LE - 10.1
CF - G6
BF - G2
OP - G7
RF - Y3
SF - G1
LPu - R3
Not been that regular over Xmas and New Year so went down one notch on the leg exercises but I shouldn't have bothered it was easy. However, down one notch on the upper body cables may not have been enuff! Glad to see the holiday hasn't left me with an excessive amount of lard to shift - still well under 14stone.
LPr - 6.1
SC - 8.1
AD - 11.1
AB - 12.1
LC - 12.1
LE - 10.1
CF - G6
BF - G2
OP - G7
RF - Y3
SF - G1
LPu - R3
Not been that regular over Xmas and New Year so went down one notch on the leg exercises but I shouldn't have bothered it was easy. However, down one notch on the upper body cables may not have been enuff! Glad to see the holiday hasn't left me with an excessive amount of lard to shift - still well under 14stone.
Running warm up/down (Road) 32:15 [2] 5.8 km (5:34 / km) +100m 5:07 / km
From gym with pack. Don't you just love it when you've missed a few sessions and you dread the first time back but once you get thru it there's an immense feeling of satisfaction along with ultra motivation to go back again in a couple of days. Jogging back at a chilled pace again just content that everything is in one piece and (more or less) working well.
Monday Jan 7, 2008 #
Cycling long (Road) 5:20:00 [2] 113.0 km (2:50 / km)
Canford Heath to Bristol. As some sort of penalty for taking two rest days in a row and not sticking to my training schedule over the last couple of weeks I cycled back home. Unfortunately there was no G or support car this time so I had a heavy pack and no slipstream option. Took regular stops of 10-20mins every hour and a half or so - had to as the spokes on my front wheel kept loosening thank f I had my spoke key. Weather ok apart from 10miles of rain and a Westerly wind that was only a problem when the road was going West and on top of some of the big hills.
Running (Road/XC) 1:20:00 [3] 15.6 km (5:08 / km)
Ashton Court. Monday night run with Tim, Mark S, Matt and Laura Daniel. Wasn't gonna do this but changed my mind at the last minute. Wasn't too bad on the down/flat but the hills were proper hard.
Friday Jan 4, 2008 #
Running warm up/down (Road/XC) 4:56 [2] 0.8 km (6:10 / km) +15m 5:38 / km
Running hills (XC) 32:58 [3] 4.8 km (6:52 / km) +310m 5:11 / km
Canford Heath. Usual hill rep route 2.4km each way 165m there 145m back. Running the ups, jogging the downs/flats - there no probs but couldn't keep the up speed as high coming back...
1) 15:51
2) 17:07
1) 15:51
2) 17:07
Running intervals (XC) 32:12 [3] 5.9 km (5:27 / km) +80m 5:07 / km
Canford Heath. Ran splits 2+4, jogged splits 3+5...
1) 2:41 0396+30
2) 4:46 1159+05
3) 8:58 1384+15
4) 7:38 1690+25
5) 8:09 1239+05
Fairly moist out there today.
1) 2:41 0396+30
2) 4:46 1159+05
3) 8:58 1384+15
4) 7:38 1690+25
5) 8:09 1239+05
Fairly moist out there today.
Thursday Jan 3, 2008 #
Running (Road/XC) 58:50 [3] 11.4 km (5:10 / km)
Ferndown to Canford Heath via Heath itself with full pack. Dark so didn't go adventuring for any scenic routes but got some relief from lots of grass verge on the roady bits. Been feelin those Monday squats for a while now obv a good session but probs need to chill for a couple of days to properly recover.
Wednesday Jan 2, 2008 #
Running long (Road/XC) 1:21:26 [3] 17.1 km (4:46 / km) +215m 4:29 / km
A couple of big laps around Canford Heath. Created a new lap style route of just over 8km with a couple of hills but mostly flat xc running. Steady on the first lap working a bit harder on the second.