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Training Log Archive: Shminty

In the 31 days ending Oct 31, 2010:

activity # timemileskm+m
  Running55 34:21:30 256.57(8:02) 412.91(5:00) 872
  Gym12 11:15:00
  Drills6 2:26:26 6.93(21:07) 11.16(13:07)
  Orienteering1 1:17:32 7.3(10:37) 11.75(6:36)
  Cycling2 1:10:00
  Circuits3 55:00
  Total66 51:25:28 270.81 435.82 872

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Sunday Oct 31, 2010 #

12 PM

Running 1:58:09 [3] 23.16 km (5:06 / km)
shoes: Inov8 RocLite 315 no.3

With Kyle from Burbage Bridge. South to Fox house way, past Lady Cannings, Redmires, Conduit and back along stanage. Maybe a little slower than I was hoping especially in the first half.

Saturday Oct 30, 2010 #

9 AM

Running 26:45 [2] 5.52 km (4:51 / km)
shoes: Salomon XT Wings

strides x5
5 PM

Running warm up/down 10:29 [2] 2.45 km (4:17 / km)
shoes: Salomon XT Wings

Running 29:50 [4] 8.0 km (3:44 / km)
shoes: Salomon XT Wings

Endcliffe park up the porter brook. Needs to be a bit flatter to maintain heart in the right zone.

Heart rate 165-180.

Running 15:35 [2] 2.94 km (5:18 / km)
shoes: Salomon XT Wings

Friday Oct 29, 2010 #

7 AM

Running 22:00 [2] 4.0 km (5:30 / km)
shoes: Salomon XT Wings

Gym 1:05:00 [2]

5 PM

Running 51:00 [3] 11.8 km (4:19 / km)
shoes: Salomon XT Wings

Garmin died half way round so a bit of estimating

Thursday Oct 28, 2010 #

7 AM

Running 27:38 [2] 5.53 km (5:00 / km)
shoes: Salomon XT Wings

strides at end
5 PM

Running warm up/down 14:22 [2] 2.74 km (5:15 / km)
shoes: Salomon XT Wings

Running 28:00 [4] 6.86 km (4:05 / km)
shoes: Salomon XT Wings

Threshold stuff on redmires road by myself. Maybe a little hilly for this.

3x8mins with 2off

1.94, 2.09, 2.23km although climb was different on all.
6 PM

Running warm up/down 10:58 [2] 2.32 km (4:44 / km)
shoes: Salomon XT Wings

Wednesday Oct 27, 2010 #

Running 1:01:45 [3] 14.04 km (4:24 / km)
shoes: Salomon XT Wings

Did my normal friday run today. Felt good to be running at a steady pace again after last week.
8 AM

Running 30:06 [2] 6.06 km (4:58 / km)
shoes: Salomon XT Wings

Down hillsborough way.

Tuesday Oct 26, 2010 #

7 AM

Running 25:17 [2] 5.31 km (4:46 / km)
shoes: Spira Striker

4 PM

Running 44:40 [2] 9.0 km (4:58 / km)
shoes: Salomon XT Wings

Monday Oct 25, 2010 #

7 AM

Running 22:05 [1] 3.65 km (6:03 / km)
shoes: Salomon XT Wings

Jog to hallam and back.

Gym 1:00:00 [2]

Circuit 1 with the 2 daves.
3 PM

Running 20:00 [1] 3.64 km (5:30 / km)
shoes: Salomon XT Wings

TASS meeting
5 PM

Running 21:50 [2] 3.8 km (5:45 / km)
shoes: Salomon XT Wings

Drills 40:00 [1] 2.86 km (13:59 / km)
shoes: Salomon XT Wings

Skipped a few of the strides

Foots been good today, felt a lot looser and almost normal again.

Sunday Oct 24, 2010 #

12 PM

Cycling 40:00 [2]

4 PM

Running 30:00 [1] 5.21 km (5:45 / km)
shoes: Salomon XT Wings

Weston Park. Around and around. 10,10,10 - 1 off

Saturday Oct 23, 2010 #

7 PM

Running 25:00 [3] 3.6 km (6:57 / km)
shoes: Salomon XT Wings

5,5,5,10 - 2mins off
10 PM

Circuits 15:00 [2]

Friday Oct 22, 2010 #

7 AM

Gym 1:30:00 [2]

Circuits 2 with schorah. Stayed on after for a bit of a cycle.
5 PM

Running 15:00 [1] 2.0 km (7:30 / km)
shoes: Salomon XT Wings

Walked to Weston Park then jogged round on the grass. 1.30, 1.30, 3, 3, 6mins with about 1min between. Not much pain, think it's more in my head than in my ankle now but still going to play it safe. Right leg was taking more of the strain than normal.

Thursday Oct 21, 2010 #

7 AM

Gym 23:00 [2]

Up a bit later than aimed for so not much time for a cycle.
2 PM

Gym 27:00 [2]

Physio then into hallam for a bit

Wednesday Oct 20, 2010 #

7 AM

Cycling 30:00 [2]

Goodwin. Mental struggle.
12 PM

Gym 1:05:00 [2]

Went to hallam and did circuit 1.

Tuesday Oct 19, 2010 #

7 AM

Running 33:18 [3] 7.34 km (4:32 / km)
shoes: Spira Striker

Ankle was sore like yesterday but thought nothing of it and carried on even though it was complaining. Not a good idea as it turns out.
4 PM

Running 22:06 [2] 4.11 km (5:23 / km)
shoes: Salomon XT Wings

Agreed to meet danger for a run but soon realised I wasn't going to be able to run at his speed, soon after that turned for home but had to start walking before I got back as I realised I was just making it worse. Burbage Rock + dodgy ankles + road running + heavy shoes = bad ankle.

Monday Oct 18, 2010 #

7 AM

Running 22:00 [2] 4.0 km (5:30 / km)
shoes: Spira Striker

Gym 1:00:00 [2]

6 PM

Running 34:07 [2] 6.5 km (5:15 / km)
shoes: Spira Striker

To and from botanical gardens

Running 35:39 [1] 2.32 km (15:22 / km)
shoes: Spira Striker

Sunday Oct 17, 2010 #

11 AM

Running warm up/down 9:30 [1] 1.64 km (5:48 / km)
shoes: Oroc 280

12 PM

Orienteering 1:17:32 [3] 11.75 km (6:36 / km)
shoes: Oroc 280

Compass Sport Cup Final
Burbage
Brown 9.8km

Body felt fine even after hard week of training but my mind wasn't with it today. Lost at least 12mins which was probably more than at the 4 Lakes days added together. Didn't seem like an urgency today. Maybe I didn't approach it right. Lost 6 mins on one control, and lost some time on majority of controls.
C • My arse 3

Saturday Oct 16, 2010 #

11 AM

Running 1:43:49 [3] 22.28 km (4:40 / km)
shoes: Salomon XT Wings

endcliffe, eccy woods, limb valley, porter brook

Long run today due to compass sport final tomorrow.

Friday Oct 15, 2010 #

7 AM

Running 22:00 [2] 4.0 km (5:30 / km)
shoes: Spira Striker

Gym 1:00:00 [2]

Circuit 2 with danger
5 PM

Running 1:01:37 [3] 14.03 km (4:24 / km)
shoes: Salomon XT Wings

Thursday Oct 14, 2010 #

7 AM

Running 25:00 [2] 5.5 km (4:33 / km)
shoes: Spira Striker

5 PM

Running 24:00 [2] 4.8 km (5:00 / km)
shoes: Salomon XT Wings

Drills 11:30 [1] 0.9 km (12:47 / km)
shoes: Salomon XT Wings

Running 49:19 [4] 11.33 km (4:21 / km)
shoes: Salomon XT Wings

10 mins at threshold
5x800m at threshold with 90secs off (about 2.40)
7mins at threshold

5x30s strides

getting dark
6 PM

Running 17:00 [2] 2.95 km (5:46 / km)
shoes: Salomon XT Wings

Wednesday Oct 13, 2010 #

7 AM

Running 32:45 [3] 7.25 km (4:31 / km)
shoes: Spira Striker

2 PM

Running 1:21:09 [3] 12.52 km (6:29 / km)
shoes: Inov8 RocLite 315 no.3

Terrain run on stanage with danger and ralph. Lots of people sitting in a big circle on the top waving flags chasing birds for the sheikh to shoot.

Tuesday Oct 12, 2010 #

7 AM

Running 36:46 [2] 7.29 km (5:03 / km)
shoes: Spira Striker

5 PM

Running 45:07 [3] 10.05 km (4:29 / km)
shoes: Salomon XT Wings

Running 15:05 [3] 3.1 km (4:52 / km)
shoes: Salomon XT Wings

100m/100m x16
crookes valley
6 PM

Running 2:28 [2] 0.36 km (6:51 / km)
shoes: Spira Striker

Monday Oct 11, 2010 #

7 AM

Running 22:00 [2] 4.0 km (5:30 / km)
shoes: Spira Striker

Gym 1:00:00 [2]

5 PM

Running 14:20 [2] 3.05 km (4:42 / km)
shoes: Spira Striker

6 PM

Drills 32:48 [1] 2.55 km (12:52 / km)
shoes: Spira Striker

Running 12:15 [2] 2.13 km (5:45 / km)
shoes: Spira Striker

Sunday Oct 10, 2010 #

2 PM

Running 1:37:11 [3] 19.52 km (4:59 / km) +449m 4:28 / km
shoes: Inov8 RocLite 315 no.3

with danger and cfd

from cutthroat bridge, up onto derwent edge and along to Back Torr. down lost lad and into Howden dean and up out of the top of the clough and back along to Back Torr, down and up to strines then along the trails back via Moscar house farm.

Saturday Oct 9, 2010 #

9 AM

Running 15:18 [2] 2.89 km (5:18 / km)
shoes: Salomon XT Wings

TASS Orienteering Induction Day

Drills 13:17 [1] 1.51 km (8:48 / km)
shoes: X-Talons

10 AM

Circuits 10:00 [1]
shoes: X-Talons

Standing Long Jump : 2.04m
30m sprint (muddy): 4.68s
press ups in 1 minute: 28

Running 28:00 [4] 7.8 km (3:35 / km)
shoes: X-Talons

4x1mile 2mins off

Was suppose to be another 2 reps but after the 4th left calf just tightened up and couldn't get it to loosen off to do either the last 2. Was fine again though later in the day.
3 PM

Circuits 30:00 [2]

Friday Oct 8, 2010 #

5 PM

Running 1:02:16 [3] 14.0 km (4:27 / km)
shoes: Salomon XT Wings

Same as last week. Not feeling as empty this week even at a slightly higher pace.

Thursday Oct 7, 2010 #

7 AM

Running 25:35 [2] 5.04 km (5:05 / km)
shoes: Spira Striker

5 PM

Running 25:35 [2] 4.99 km (5:08 / km)
shoes: Salomon XT Wings

Drills 11:21 [1] 0.84 km (13:31 / km)
shoes: Salomon XT Wings

6 PM

Running 13:00 [4] 3.05 km (4:16 / km)
shoes: Salomon XT Wings

10 mins at threshold
3mins rest

Running 19:00 [4] 4.61 km (4:07 / km)
shoes: Salomon XT Wings

1min on, 1 min off x10
endcliffe field

Running 20:00 [2] 3.8 km (5:16 / km)
shoes: Salomon XT Wings

Wednesday Oct 6, 2010 #

6 AM

Running 22:00 [2] 4.0 km (5:30 / km)
shoes: Spira Striker

7 AM

Gym 45:00 [2]

Session 2. Condensed the warm up and down as not much time.
12 PM

Running 1:16:31 [3] 11.35 km (6:44 / km) +135m 6:22 / km
shoes: Inov8 RocLite 315 no.3

With the deeside boys in terrain on Stanage. Slightly longer than last time and through the wood instead of the road at the beginning.

Tuesday Oct 5, 2010 #

Note
(rest day)

Hamstring feeling better than yesterday but probably could do with a rest day anyway.

Monday Oct 4, 2010 #

7 AM

Running 22:00 [2] 4.0 km (5:30 / km)
shoes: Spira Striker

Gym 1:00:00 [2]

5 PM

Running 13:45 [2] 2.36 km (5:50 / km)
shoes: Salomon XT Wings

6 PM

Drills 37:30 [1] 2.5 km (15:00 / km)
shoes: Salomon XT Wings

Right hamstring feeling a little tight so didn't do the harder strides.

Sunday Oct 3, 2010 #

Note

Good 3 weeks of training. Easier week coming up.
10 AM

Running warm up/down 13:00 [2] 2.36 km (5:31 / km)
shoes: X-Talons

11 AM

Running 1:07:46 [4] 17.09 km (3:58 / km) +288m 3:39 / km
shoes: X-Talons

Sandstone Trail Race
B Race

Very wet and muddy. Was aiming for 65 which without the rain probs would have done. Anyway still took a minute off the course record (since the course was modified 5 years ago)

Cruised it basically. Within a km I was by myself then it was just the stiles/gates/A race runners to get round.
12 PM

Running 18:55 [1] 3.1 km (6:06 / km)
shoes: X-Talons

7 PM

Running 15:57 [1] 2.83 km (5:38 / km)
shoes: Spira Striker

with jack

Saturday Oct 2, 2010 #

11 AM

Running 44:30 [2] 10.0 km (4:27 / km)
shoes: Salomon XT Wings

Friday Oct 1, 2010 #

7 AM

Running 22:00 [2] 4.0 km (5:30 / km)
shoes: Spira Striker

Gym 1:00:00 [2]

Session 2 with danger.

x10 on each, x3 on each set, rest while danger was completing, 3mins between sets.

1a. Front Squat 30k
1b. Pull ups: -26
1c. Split squat: 30kg - keeping very light as had dodgy knee

2a. Cyclic lunge
2b. Lizards
2c. BB Calf Raise: 70kg

3a. Dips
3b. Hanging knee raise - feeling easier every time I do it
3c. Hip bridge with leg ext.

4a. Weighted Crunch: 20,25,25kg
4b. V-sit
4c. Burpees
5 PM

Running 1:07:22 [2] 13.94 km (4:50 / km)
shoes: Salomon XT Wings

Easy run round Rivelin with tom. Didn't eat enough this afternoon so not feeling great.

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