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Training Log Archive: candyman

In the 29 days ending Feb 29, 2008:

	activity	#	time	miles		km		+m
	Running	17	18:19:46	117.23	(9:23)	188.67	(5:50)	2974
	Bouldering	3	4:40:00
	Orienteering	3	3:20:00	16.78	(11:55)	27.0	(7:24)
	Cycling	1	1:40:00	23.96	(4:10)	38.56	(2:36)	784
	Total	21	27:59:46	157.97		254.23		3758
	[1-5]	21	23:19:46
averages - rhr:43

2:37

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» now

Monday Feb 25, 2008 #

Note
(rest day)

A wreck from the weekend, got home from work and crashed on the couch and struggled to keep my eyes open. Perked up a bit with dinner, kel cooked a great lasagna, and then fell into a stupor again. Stomach a bit average, I have the feeling that I am on the verge of either getting or not getting the stomach bug going around.

Sunday Feb 24, 2008 #

Running long 1:35:00 [3] 17.5 km (5:26 / km) +495m 4:45 / km
ahr:148 max:164 rhr:43 shoes: adidas goretex

Long run from home with Dave. Started with Kel and Kathy as well but they ran too fast for us at the start and when we finally caught up with them they turned off and ran a different way. Ran up Porter Valley then up and around Lady Canning's Plantation, down Limb Valley and then through Ecclesall Wood before running back home down Ecclesall Road with a short cut through the cemetary to Dobbin Hill Road.

Struggle town, was a grind from start to finish but felt good to still manage a longish run after the race yesterday.

Saturday Feb 23, 2008 #

Running race (National XC) 41:16 [5] 11.0 km (3:45 / km) +165m 3:29 / km
ahr:181 max:187 shoes: adidas Neptune XS (spikes)

National XC at Alton Towers, was meant to be 12km but definitely wasn't, maybe even lucky to be 11km. Definitely a better run than Northerns but not as much improved as I hoped/expected. 453 out of 1244.

Hallamshire 7th in womens and 16th in mens teams.

Running warm up/down (National XC) 40:00 [2] 6.0 km (6:40 / km)
shoes: adidas Neptune XS (spikes)

Warm up jog, normal drills then a SLOW jog after the race.

Friday Feb 22, 2008 #

Note
(rest day)

Not really planned but probably a timely rest day with the Nationals tomorrow.

Thursday Feb 21, 2008 #

Running intervals (2.7) 40:00 7.0 km (5:43 / km) +48m 5:31 / km
ahr:127 max:178 shoes: adidas adistar control

Ran from clubhouse to the carpark of Napoleans in Hillsborough. Did 4 laps hard of the carpark with 1 lap recovery after each. Nice loosener for the Nationals on Saturday, shame very few turned up for it.

EPOC 73 ml/kg
O2 47 ml/kg/min
Training Effect 2.7

Wednesday Feb 20, 2008 #

Running (3.6) 32:00 [3] 7.1 km (4:30 / km) +51m 4:21 / km
ahr:165 max:176 shoes: adidas adistar control

Lunchtime run with Steve normal figure of eight loop, Hilary and Caroline came out as well but snobbed us and ran by themselves.

EPOC 140 ml/kg
O2 47 ml/kg/min
Training Effect 3.6

Bouldering (Climbing Works) 1:30:00 [0]

Tried out lots of the new black routes with Oli, Jenny, Kim, Ricky, Hattie and Hilary. Lots of fun and then dinner at the Walnut Club Champagne Bar, food and drink was good, the blue glowing walls were... interesting

C • blue walls 2

Tuesday Feb 19, 2008 #

Running intervals (3.3) 1:00:00 9.0 km (6:40 / km)
ahr:147 max:184 shoes: adidas adistar control

Hallamshire Intervals, shorter session with nationals coming up this weekend. 8 x 500m in two groups with one group recovering while the other ran. Fastest session I have done so far by a long way, I made 6 efforts before I was in a mess, I missed the 7th then tried to come back and run the 8th but i still couldn't get back on the pace.

1'29 (1'25)
1'27 (1'26)
1'28 (1'23)
1'28 (1'23)
1'30 (1'22)
1'30 (4'12)
1'33

Max EPOC 121 ml/kg
Max o2 48 ml/kg/min
Training Effect 3.3

Monday Feb 18, 2008 #

Orienteering (shadowing, collecting) 55:00 **** 8.0 km (6:53 / km)
shoes: adidas goretex

Warm-up and then shadowed Kris Jones around the butterfly loop race, was an interesting but brambly area. Afterwards collected the controls in the nicer (but still surprisingly brambly) part of the map. Great weekend, nice mix of technical, physical and mental sessions.

Sunday Feb 17, 2008 #

Orienteering (collecting, checking) 1:10:00 **** 9.0 km (7:47 / km)
shoes: adidas goretex

Shadowing on the first exercise and collecting the controls then pre-running the one man relay. Enjoyed it up until a missing control and then on the next leg finding that the map suddenly shifted 100m to the west after crossing a track. Verey weird and this was used for a British Elite Middle Championships!

C • I can't believe 7

Saturday Feb 16, 2008 #

Orienteering (hanging, collecting) 1:15:00 **** 10.0 km (7:30 / km)
shoes: adidas goretex

Putting out controls for second training exercise then collecting controls for the first as well as running some of the loops. Great area, could do with remapping though, some of the mapping of the detail was ordinary to say the least.

Friday Feb 15, 2008 #

Running (Parkend Run 2.0) 35:00 [2] 7.0 km (5:00 / km)
ahr:132 max:147 shoes: adidas goretex

Jog around Parkend and surrounding Forest looking for a good spot for the Start training camp practical physical session. Found a cricket oval that looked okay.

Thursday Feb 14, 2008 #

Running hills (3.2) 1:10:00 10.2 km (6:52 / km) +348m 5:52 / km
ahr:138 max:177 shoes: nike zoom elite 3

Hills session with Kelly at Bingham Park. Needed a decent warm up today because my legs were pretty heavy and tired, 20 minutes of jogging and then normal drills. We basically did 20 minutes worth of hills but broke it up into 5 x 1 min hills, 1 x 3 min hill, 5 x 30 sec hills. It was on a nice grassy slope so we wore our xc spikes and tried to keep the tempo up on the recoveries.

Kel was smashing me on the hills but I caught up each time on the recoveries.

Times (rec)
55 (61)
55 (57)
57 (55)
54 (55)
56 (1'40 down to very bottom)
2'54 (1'29 part way down)
32 (49)
31 (49)
33 (49)
33 (46)
33

EPOC 114 ml/kg
O2 46 ml/kg/min
Training effect 3.2

C • woo woo woo 1

Wednesday Feb 13, 2008 #

Running (2.7) 1:03:00 [2] 10.8 km (5:50 / km) +289m 5:09 / km
ahr:141 max:158 shoes: adidas adistar control

Run with Kel around Porter Valley. Started off on the trails through Bingham Park and then headed up on the public footpaths out to Ringinlow Road, up the road almost to the pub and then down the footpath to Porter Brook and straight back home.

Great to have enough ligh to run until 5:45pm!

EPOC 72 ml/kg
o2 41 ml/kg/min
Training effect 2.7

Bouldering (Climbing Works) 1:30:00 [0]

At the works with Hilary. Phil, Hattie and Rick were also around. Perfected Jenny's blue party trick and then made Hilary watch me so I had proof - ha ha! Knocked off a few other new routes and finished off feeling pretty happy with myself. Still couldn't do the big orange splodges on the competition wall without using the edge though :(

Tuesday Feb 12, 2008 #

Running (3.2) 33:00 [3] 7.1 km (4:39 / km) +60m 4:28 / km
ahr:159 max:171 shoes: adidas adistar control

Lunchtime run with Steve, figure of eight loop to Rowsley and back. Legs felt good after riding yesterday instead of running, less sore but a bit heavy/fatigued. Will be interesting to see how track goes tonight.

Max EPOC 110 ml/kg
Max o2 46 ml/kg/min
Training effect 3.2

Running intervals (3.3) 1:00:00 8.83 km (6:48 / km)
ahr:143 max:182 shoes: adidas adistar control

Intervals at Woodbourne Road Track. Warm up jog and normal drills and run throughs then 5 efforts on a 6 minute cycle. I tried to run the same 1100m efforts as last week at 80 sec lap pace. Was marginally more successful, managing to complete 3 reasonably comfortably and then died on the 4th managing only 800m at 80 sec pace. Then managing only 600m on the last at 80 sec pace. I know I should probably run slower so I can finish all the reps but I have a mental block at the thought of running slower than 80 seconds per lap its just not going to happen.

3.39 (1100m)
3.39 (1100m)
3.40 (1100m)
2.40 (800m)
2.01 (600m)

Max EPOC 122 ml/kg
Max o2 48 ml/kg/min
Max Training effect 3.3

Monday Feb 11, 2008 #

Cycling (3.1) 1:40:00 [3] 38.56 km (2:36 / km) +784m 2:21 / km
ahr:138 max:209

Ride with Rob from mine to Ringinglow - Hathersage - Grindleford - Calver - Froggat - Ringinglow - Fulwood and home. Lots of uphill to start then a nice descent into Hathersage. Was going full speed up the hill from Calver along Frogatt edge trying to stick with Rob, didn't quite manage to get on his wheel but kept him within 10-20m the whole way up. I suspect he was being nice and waiting for me rather than sticking in the boot.

Max EPOC 100 ml/kg
Max O2 43 ml/kg/min
Training Effect 3.1

C • Geez G 8

Sunday Feb 10, 2008 #

Running (Back Tor) 1:27:00 [2] 13.42 km (6:29 / km) +407m 5:38 / km
ahr:139 max:165 shoes: adidas goretex

Longish run with Kelly and Jen up and around Back Tor. Was an amazingly good day, sunny and warm. Nice way to finish the week.

Max EPOC 84 ml/kg
Max o2 42 ml/kg
Training effect 2.9

Saturday Feb 9, 2008 #

Running hills 1:30:00 14.0 km (6:26 / km) +485m 5:29 / km
shoes: montrail phoenix

Oli and Jenny's Hill loop with Kelly, Jenny and Liz. Almost did the full loop except we modified the last hill because Liz is terrified of horses.

Times for Hills
4'37
3'13
5'28
2'59
1'20

Lots of recovery which is good because I'm getting tired after three tough weeks of training and a couple of busy weeks at work.

Friday Feb 8, 2008 #

Running 45:00 [2] 8.0 km (5:38 / km) +125m 5:13 / km
shoes: nike zoom elite 3

Night time run with Kelly up Porter Brook to Forge Dam and then back and around Endcliff Park.

Thursday Feb 7, 2008 #

Running intervals (Hallamshire Intervals) 50:00 8.0 km (6:15 / km) +180m 5:37 / km
shoes: adidas adistar control

Four figure of eight loops with one hill on each loop, recovered while partner did the same.

4.24 (4.24)
4.26 (4.17)
4.25 (4.18)
4.24

I was partnered with Jules who also ran the first half of my figure of eight with me and so ran 50% further and had half the recovery whilst still managing to run faster than me!

C • she is quite good though! 1

Wednesday Feb 6, 2008 #

Running (jogging?) 57:30 [3] 11.0 km (5:14 / km) +205m 4:47 / km
shoes: adidas goretex

Easy? jog with Steve from work. Trying to find a loop linking the bridges at Darley Bridge and Rowsley. Found one but it was pretty hilly and quite a lot of road running. Have to keep looking for some better running, was meant to be 45 minutes but we couldn't find a good route.

C • have you got a map? 2

Bouldering (Climbing Works) 1:40:00 [0]

Fun session at the works with Jenny and Kelly. Kelly was loads better than last time and Jenny was climbing really well once again showed off her party piece and made fun of me and Matt because we couldn't do it.

Got really close to doing one of the competition routes, I did it but cheated by using the edge of the wall, will get it next time.... maybe Friday?

C • Re: mountain running 2

Tuesday Feb 5, 2008 #

Running (jogging) 35:00 [2] 7.0 km (5:00 / km)
shoes: adidas adistar control

Lunchtime jog from work with Steve. Should be the first of many. Some road, some trail, some muddy paddocks.

Running 55:00 8.0 km (6:53 / km)
shoes: adidas adistar control

Hallamshire session, 3 x 1100m 3.41, 3.40, 3.39. Was meant to be 4 but I was finished after three. Quite happy to be running at 3.20 pace, there is hope for 10min 3000m! Still a long way from running 9min though!!!!!

Monday Feb 4, 2008 #

Running 46:00 [2] 8.0 km (5:45 / km)

Easy jog with Kel up and around Porter Brook. When we were on the way home saw Danger doing some solo orienteering training in Bingham Park, good way for him to impress the Squad manager!

Saturday Feb 2, 2008 #

Running (jogging) 31:00 [1] 5.0 km (6:12 / km) +40m 5:58 / km
shoes: adidas goretex

VERY slow jog around Lilleshall before breakfast. Was cool running through the snow but i was struggling!

Running tempo (3.5) 34:00 *** 4.72 km (7:12 / km) +76m 6:40 / km
max:182 shoes: adidas goretex

Cool course around Lilleshall organised by Nev Myers, had multiple controls in and around each control circle so you had to check your descriptions very carefully. Was very slow on the first couple picking up the right information but got into it after that and enjoyed the run. Made one huge mistake on the second last control when I thought I had been pushed further off my line by vegtetation than i thought and overcorrected. Probably would have avoided it if I had been running with a compass.

Max EPOC 140 ml/kg
Max o2 52 ml/kg
Training Effect 3.5

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