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Training Log Archive: Shminty

In the 30 days ending Sep 30, 2009:

activity

time

miles

Running

20:50:34

153.29

(8:09)

246.7

(5:04)

2170

Orienteering

6:45:54

32.81

(12:22)

52.8

(7:41)

Gym

3:40:00

Physio

2:00:00

Total

33:16:28

186.1

299.5

2170

[1-5]

31:16:28

2:19

0:00

» now

Wednesday Sep 30, 2009 #

Running 30:00 [2] 6.0 km (5:00 / km)
shoes: Salomon XT Wings

Started off good then dropped the pace at the top of the hill, stomach didn't feel 100% so just took it easy and did half an hour.

Tuesday Sep 29, 2009 #

Physio 1:00:00 [0]

Feeling better today but not 100%. Went to physio but no running today.

Monday Sep 28, 2009 #

Running 24:00 [3] 5.0 km (4:48 / km)
shoes: Spira Striker

Running 28:00 [2] 5.0 km (5:36 / km)
shoes: Spira Striker

Hardly ate anything in the morning so had some tiffin before I went out and then felt sick for the second half. Couldn't eat much when I got back either, went to circuits later but left after 10mins and was ill most of the night. Don't think it was food poisoning, must just have upset it while running.

Sunday Sep 27, 2009 #

Running 50:00 [2] 8.5 km (5:53 / km)
shoes: Inov8 RocLite 315 no.2

Shuoc GIAG fell run on burbage. Really easy as we had to keep stopping. Bit of terrain running as well.

Saturday Sep 26, 2009 #

Running 1:10:00 [3] 13.5 km (5:11 / km) +200m 4:50 / km
shoes: Salomon XT Wings

Set off on a longish run up to Redmires. Followed a conduit for a bit then cut down, sooner than I intended but thought I'd find the right path later. Then got some problem with left foot and had to keep stopping. It got worse in the next few km before improving but was running at a reduced pace.

http://www.mapmyrun.com/route/gb/norton/3391254005...

Running 40:00 [2] 6.7 km (5:58 / km)
shoes: Salomon XT Wings

Friday Sep 25, 2009 #

Running 48:00 [3] 10.0 km (4:48 / km)
shoes: Salomon XT Wings

Got half way round and felt really tired. Slightly different route back to normal maybe a more gentle climb up than usual.

Thursday Sep 24, 2009 #

Running 36:00 [3] 7.2 km (5:00 / km)
shoes: Spira Striker

Hash round crookes/broomhill. Took a lot of wrong turns and missed a few signs as well.

Wednesday Sep 23, 2009 #

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Spira Striker

Gym 1:00:00 [3]

Early down hallam with danger.

3* [Bar w/u - MedBall lunges]
3*6 OH squats. did them on box. Felt much easier than last year.
Front Squat: 8,8,6,6 - 40kg Started too high, was suppose to do 10 to begin with.
DB Lunges: 3*8 - 12.5
3*15 [chins, dips] with 90sec rec. Was suppose to be doing press up to but only manged 10 then 4. Arms were dead.

C • good session... 4

Running 47:00 [3] 10.0 km (4:42 / km) +200m 4:16 / km
shoes: Salomon XT Wings

Tuesday Sep 22, 2009 #

Running 50:00 [3] 10.0 km (5:00 / km)
shoes: Salomon XT Wings

Run with tom round the normal route.

Monday Sep 21, 2009 #

Physio 1:00:00 [0]
(rest day)

Legs not as bad today but decided on a rest. Went to physio to see what I need to improve.

Sunday Sep 20, 2009 #

Running 1:13:00 [2] 13.2 km (5:32 / km) +150m 5:14 / km
shoes: Salomon XT Wings

Woke up and legs felt basically the same so decided that trying to run hard in a fell race would be stupid. Decided though as I was close to a 100km week I might as well complete it at a leisurely pace.

Saturday Sep 19, 2009 #

Running 33:00 [2] 6.2 km (5:19 / km)
shoes: Spira Striker

Upper legs are really feeling the lifting I was doing yesterday. Jog to endcliffe park.

Running 1:35:00 [3] 18.8 km (5:03 / km) +200m 4:48 / km
shoes: Salomon XT Wings

Thighs were sore most of the way round, somehow don't think I'll be feeling that great for the race tomorrow.

Up to the resevoirs and back down porters brook. Tried to take a route without too much climb.

New shoes, more cushioning than the inov8s for the extra road running I'm going to have to do to get to Rivelin.

http://www.mapmyrun.com/route/gb/norton/9371253401...

Friday Sep 18, 2009 #

Running 20:00 [3] 3.6 km (5:33 / km)
shoes: Spira Striker

Gym 1:10:00 [3]

Down hallam with danger.

Warm up
back squats: 10, 8, 6, 6, 3: 50, 55, 60, 60, 65
high step lunges: 3*12*15kg
2 * upper body circuit with 10, 7.5, -33/-26 - 10 reps a part from 8 on last SP.

Just getting back into it after a summer off lifting. The 60s actually felt easier than the 50s.

Running 49:00 [3] 10.0 km (4:54 / km) +200m 4:27 / km
shoes: Inov8 RocLite 315 no.3

Quads were aching a bit by the end of this but felt like I needed to go out and do it.

Thursday Sep 17, 2009 #

Running 50:00 [3] 10.0 km (5:00 / km)
shoes: Spira Striker

Run to track and back, will have to measure distance properley sometime. Shin was complaining a bit on the way back but wasn't that bad and was expected.

Running 9:34 [5] 3.0 km (3:11 / km)
shoes: Spira Striker

3k time trial

The 2 daves were doing a time trial so decided to join them, we all ran at different times.
My first track time trial, but still a bit disappointed with the time. Have done quite a bit of running the last week so maybe that effected me.

Laps
36 half
73
75
74
76
78
80
78
(Rough min/km 3.04 3.09 3.17)

Started off well then faded a bit. Shin was good and didn't feel any problems running a part from the lungs. Really needed the toilet in the last few laps. Just kept on thinking get to 800m then must have switched off a bit as that was my slowest lap.

Wednesday Sep 16, 2009 #

Running 48:00 [3] 10.0 km (4:48 / km) +200m 4:22 / km
shoes: Inov8 RocLite 315 no.3

Trying to take it steady as doing a time trial tomorrow

Tuesday Sep 15, 2009 #

Running 1:20:00 [3] 15.75 km (5:05 / km) +280m 4:40 / km
shoes: Inov8 RocLite 315 no.2

Same time as other week, opposite way round. Felt tired on hills at end. R shoe rubbed a little.

Monday Sep 14, 2009 #

Running 48:00 [3] 10.0 km (4:48 / km) +200m 4:22 / km
shoes: Inov8 RocLite 315 no.2

Sunday Sep 13, 2009 #

Running 34:00 [2] 6.7 km (5:04 / km) +100m 4:43 / km
shoes: Spira Striker

Long journey back so just a gentle jog.

Through parks then through tesco along infirmary road, langsett road, up to walkley and back.

Don't know if I'll be running this route much it was a bit depressing.

Saturday Sep 12, 2009 #

Orienteering 10:00 [3] 1.2 km (8:20 / km)
shoes: Inov8 RocLite 315 no.2

Inshriach North

Hanging controls on line course

Orienteering 20:00 [3] 2.2 km (9:05 / km)
shoes: Inov8 RocLite 315 no.2

Lost some time and cut short in the very rough open.

Orienteering 14:54 [4] 2.4 km (6:12 / km)
shoes: Inov8 RocLite 315 no.2

Tour champs.

Lost about 20 secs on a few control, maybe should have run faster in the first half as well. Felt like a lot more then 2.4km.

Friday Sep 11, 2009 #

Orienteering 30:00 [3] 4.0 km (7:30 / km)
shoes: Inov8 RocLite 315 no.2

Inshriach West

Hanging controls. Done some thinning since map was made so loads of extra rides. Also 5 times as many boulders as shown.

Orienteering 40:00 [3] 5.0 km (8:00 / km)
shoes: Inov8 RocLite 315 no.2

I remember being slugish on this. The part of the large loop without the ones I had hung.

Orienteering 12:00 [4] 2.0 km (6:00 / km)
shoes: Inov8 RocLite 315 no.2

Odd/evens relay

Orienteering 7:00 [3] 1.0 km (7:00 / km)
shoes: Inov8 RocLite 315 no.2

Jog to/from relay start and collecting a control.

Thursday Sep 10, 2009 #

Orienteering 1:10:00 [3] 6.5 km (10:46 / km)
shoes: Inov8 RocLite 315 no.2

Balavail

Trains. Hard running, quite a few breaks. felt like I was running fairley well today. Bit of ankle trouble.

Wednesday Sep 9, 2009 #

Orienteering 15:00 [3] 2.0 km (7:30 / km)
shoes: Inov8 RocLite 315 no.2

Culbin

Control Pick

Ankle has been a bit dodgy since white rose. keeping jarring it and it swells a little. Was a problem all week, needs some time to recover.

Running 5:00 [3] 1.0 km (5:00 / km)
shoes: Inov8 RocLite 315 no.2

to start

Orienteering 22:00 [3] 3.0 km (7:20 / km)
shoes: Inov8 RocLite 315 no.2

Tuesday Sep 8, 2009 #

Orienteering 10:00 [3] 1.5 km (6:40 / km)
shoes: Inov8 RocLite 315 no.2

Loch Vaa

Control Pick. Not sure whether i've run in the wooded bit before.

Orienteering 40:00 [3] 6.0 km (6:40 / km)
shoes: Inov8 RocLite 315 no.2

Course in the openish area. Kept in contact and managed to hit them all well a part from the last.

Orienteering 20:00 [1] 2.0 km (10:00 / km)
shoes: Inov8 RocLite 315 no.2

Sardines. Poor.

Orienteering 40:00 [3] 6.0 km (6:40 / km)
shoes: Inov8 RocLite 315 no.2

First Leg relay.

Felt reasonable to begin with but went off slightly after people disappeared with different gaffles. Ended up a couple of minutes down on kris and dave.

Monday Sep 7, 2009 #

Orienteering 15:00 [3] 2.0 km (7:30 / km)
shoes: Inov8 RocLite 315 no.2

Moor of Alvie - small area but nice

Line

did time anything in the week so a bit of guess work going on and looking at other logs.

Orienteering 20:00 [3] 3.0 km (6:40 / km)
shoes: Inov8 RocLite 315 no.2

Palmer challange against abrams

Sunday Sep 6, 2009 #

Event: ShUOC Hit Aviemore 2009!

Running 55:00 [3] 11.7 km (4:42 / km)
shoes: Inov8 RocLite 315 no.2

Got to aviemore, went for run through woods, got back no key went out again.
Guess at time

Saturday Sep 5, 2009 #

Running 35:00 [3] 7.5 km (4:40 / km)
shoes: Spira Striker

Had to drop off tass form then went along eccy road, through endcliffe park then back up to the old flat to check the post then back through broomhill

Friday Sep 4, 2009 #

Running 1:20:00 [3] 15.75 km (5:05 / km) +280m 4:40 / km
shoes: Inov8 RocLite 315 no.3

Insoles finaly arrived mid afternoon and headed out for a reasonable length run. Feet were fine until last few km when they rubbed a bit but was to be expected. Wasn't really pushing the pace like normal.

Down into Rivelin then up to Fox Hagg, past Sportsman to end of wood. Back along redmires conduit where I went a few weeks ago and across the golf course.

Thursday Sep 3, 2009 #

Running 35:00 [2] 6.4 km (5:28 / km)
shoes: Inov8 RocLite 315 no.3

Still haven't got my proper insoles from home and so shoes were rubbing a bitso cut short to save my feet.

Running 8:00 [2] 1.5 km (5:20 / km)

Gym 50:00 [3]

Annoyed at not doing the full run so went to the gym. Chest press, shoulder press, leg press, hip flexor, gym ball abs, bike, rower, recliner bike.

Wednesday Sep 2, 2009 #

Running 22:00 [2] 4.1 km (5:22 / km) +80m 4:53 / km
shoes: Spira Striker

Morning, round the parks

Had to move insole round halfway round.

Running 20:00 [3] 4.1 km (4:53 / km) +80m 4:27 / km
shoes: Spira Striker

Afternoon, same again

C • who's this sam then ;) 1

Tuesday Sep 1, 2009 #

Running 8:00 [3] 1.5 km (5:20 / km)

To gym

Gym 40:00 [3]

Mosting on the bike. 3 mins rowing.

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