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Training Log Archive: candyman

In the 30 days ending Nov 30, 2008:

activity	#	time	miles		km		+m
Running	7	7:11:51	48.5	(8:54)	78.05	(5:32)	905
Gym	5	5:20:00	4.97		8.0
Bouldering	2	3:00:00
Orienteering	3	2:28:53	12.24	(12:10)	19.7	(7:33)	75	43 /	53c	81%
Climbing	1	1:00:00
Total	15	19:00:44	65.71		105.75		980	43 /	53c	81%
[1-5]	13	15:00:44

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Sunday Nov 30, 2008 #

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

With Oli and Derek, started going around the new Blue circuit which is a great mix of achievable and challenging. Saw Kel and Jen knocking off some great Yellow and Purple spots as well.

Lunch at Cafe Euro after a stop-off at the Russian Cafe on London Road.

Saturday Nov 29, 2008 #

Orienteering race (SPOOK relays) 1:00:00 [4] ***** 6.4 km (9:22 / km)
shoes: inov8 x-talon 215

Great race at Stanton Moor, in a team with Rich Baxter. I ran first leg and made good use of my borrowed compass (thanks Hilary!) on the way to the first control, despite it being low visibility with the fog I seemed to be the only person to take a bearing across the moor for the first leg so punched in the lead and then generally ran at the front of the pack until I screwed both of the last two controls and finished at the back of the lead pack.

Was a bit rubbish on my second loop as I faffed about in the quarried area but then finished on a good note by setting a fastest loop time on my last leg.

Me and Rich had a good battle throughout with Rach and Alex but in the end they finished just ahead of us :(

Sunday Nov 23, 2008 #

Event: SYO District Event, Ecclesall Woods

Saturday Nov 22, 2008 #

Event: ShUOC Sheffield City Chasing Sprint

Orienteering race (SHUOC Chasing Sprint) 19:25 [4] *** 2.7 km (7:11 / km) +75m 6:19 / km
spiked:19/23c shoes: inov8 x-talon 215

Prologue. Have been feeling sick all week so just wanted to have a solid but conservative run. Started well and hit the first 4 controls pretty well and then threw away the race on control number 5. First of all my plan for the leg was completely wrong, I missed the blatant thick black line straight across the middle of my route and then to make things worse I lost my direction heading out of control 4 and consequently made a parallel mistake and ran round like a headless chook before randomly taking another route without having a real plan. Refocused after 5 and ran the next few okay before stopping short on number 10, hitting 11 and then missing another solid black line from 11 to 12 causing me to double back. The rest was okay but way, way too many mistakes....

Running warm up/down (SHUOC Chasing Sprint) 40:00 [2] 7.0 km (5:43 / km)
shoes: inov8 x-talon 215

Ran straight to the start from our place and did a bit more jogging and a few light drills. Breathing pretty bad so didn't do anything too fast before the start. After the finish jogged back to the download and then up the hill back home.

Orienteering race (ShUOC Chasing Sprint) 25:33 [4] *** 3.5 km (7:18 / km)
spiked:24/30c shoes: inov8 x-talon 215

Bugger! Missed out number 21... Rest of the course was okay but couldn't keep up the pace, wish these races had been last weekend. At least I should be well again for SPOOK Relays.

Most annoyed with 8-9 where I took a bad route because the people ahead of me went the wrong way. Made up for it on 9-10 by going my own way which was much better, but then the other guys caught up by jumping up and down an uncrossable wall...

Fine to 20 then ran most of the way to 21 before I lost concentration and ran to 22 instead and then continued on. Had a brain explosion at 25 and took a horrific route to 26 then just ran in to the finish.

Running warm up/down (ShUOC Chasing Sprint) 20:00 [2] 3.0 km (6:40 / km)
shoes: inov8 x-talon 215

Jogged down to the start then a bit of warming up, very slow jog.walk back home afterwards.

Friday Nov 21, 2008 #

Gym (Team ROG minus O) 40:00 2.0 km (20:00 / km)
shoes: nike zoom elite 3

Jogged down to S10 and then did Kim's core circuit with Blackjack. Wasn't feeling the best so gave the heavy lifting a miss again.

Danger was almost as focussed as last week.

Monday Nov 17, 2008 #

Gym (Team ROG +) 1:00:00 2.0 km (30:00 / km)
shoes: adidas adistar control

Bit of a warm-up on the bikes before Coach Kim took us through a great core strength session. Feeling a bit under the weather so left Team RO to do their weights, did a few minutes with Kim on the eliptical trainer then jogged home via co-op to pick up dessert.

C • dessert 7

Saturday Nov 15, 2008 #

Running race (Kinder Triple Crossing) 1:28:36 [5] 14.05 km (6:18 / km) +905m 4:46 / km
shoes: inov8 x-talon 215

Super Race! Handicap, was somewhat dismayed to see that Janet McIver was starting 2 mins in front of me - I was supposed to be faster than her? Anyway the handicappers must have known something I didn't as I caught up to her on the final crossing and just dropped off on the final descent to finish about 20 seconds behind.

Felt pretty good on the uphills (especially the second up Fair Brook) and running across the tops and in the groughs but was rubbish on the downhills.

C • handicappers 2

Running warm up/down (Dark Peak Champs) 30:00 [1] 5.0 km (6:00 / km)
shoes: inov8 x-talon 215

fairly long warm-up and then short cool down jogging back to the car.

Friday Nov 14, 2008 #

Gym (Team ROG) 1:30:00 2.0 km (45:00 / km)
shoes: nike zoom elite 3

Jogged down to the Gym and then did a quick spin on the exercise bike.

Did some core circuits then headed upstairs to the free weights for the usual squats, leg press, bench press and upright row. Another week of this and then should be ready to move on to some new exercises.

Bouldering (The works) 1:30:00 [0]

With kel, had missed a couple of climbing sessions and could tell, kept on plugging away anyhow, they were in the middle of resetting the competition wall which should be fun next time.

Thursday Nov 13, 2008 #

Running intervals (Hallamshire Intervals) 1:00:00 14.0 km (4:17 / km)
shoes: Nike Structure Triax 11

Warm up jog and then laps around Hillsborough Park doing parlauf relay with DaveS, somehow managed to miss him at one point so did an extra long recovery and then extra long effort. Much shorter jog cooldown.

Friday Nov 7, 2008 #

Gym (Team ROG) 1:20:00 2.0 km (40:00 / km)
shoes: nike zoom elite 3

Jog down to Goodwin then a warm up on the bike.

Started with a circuit of core, hip/knee and ankle stability exercises, then moved on to:

Single Leg Press
Upright Row
Squat
Bench Press
Single Leg Calf Raises to fatigue
VMO Single Leg Extension

With RobB, no Oli yet.

Thursday Nov 6, 2008 #

Running hills 1:05:00 13.0 km (5:00 / km)
shoes: adidas adistar control

Ran from home down to the club house and then out to the estate near Middlewood Park for some hills. I did three sets of three efforts, hill then flat then hill, jog recoveries. Kel talked me in to a pancake about an hour before we left - bad idea - guts were ropey.

Wednesday Nov 5, 2008 #

Climbing (the foundry) 1:00:00 [0]

Did some routes at the foundry with Nails, RobB and KC.

Tuesday Nov 4, 2008 #

Running (Johnson Run) 45:00 [2] 8.0 km (5:38 / km)
shoes: Nike Structure Triax 11

Ran with Kelly around the first half of the Walkley sprint race on map memory (hers) and then down to the Johnsons to pick up a harness for tomorrow. Had a bit of a chat and then jogged back up the hill home.

Monday Nov 3, 2008 #

Gym (Team ROG) 50:00
shoes: nike zoom elite 3

15 minutes warm up (5 min running, 10 min cycling) and 5 minute cool-down.

Free weights section was rammed (as usual) so waited around a fair bit but also managed

2 x 12 bench press
2 x 12 squat
2 x 12 upright row
2 x 12 single leg press
2 x 12 single leg extension (VMO)
2 x 30 single calf raise

Just getting the body used to doing some weights before starting into it properly in a couple of weeks.

C • ROG? 5

Sunday Nov 2, 2008 #

Orienteering race (Skipton Street Race) 43:55 [5] 7.1 km (6:11 / km)
shoes: Nike Structure Triax 11

Interesting race around the streets of Skipton, got most of the right routes and at least I didn't cheat like Nails. Disappointingly lost 30-40 seconds in the last section where the map seemed to show an underpass through a building but the door there was locked, then fell down the stairs leading up to the door and took a poor alternate route. Heart wasn't in it after that but at least there was only a few minutes left to race. Also lost about 20 seconds where a passably route was shown through an out of bounds area but wasn't evident on the ground when I got there.

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Nike Structure Triax 11

Warm up jog, drills and then a jog with Oli/Speakie and then Camel afterwards.

Saturday Nov 1, 2008 #

Running race (National XC Relays) 18:15 [5] 5.0 km (3:39 / km)
shoes: adidas Neptune XS (spikes)

Third leg for the Hallamshire 'B' team, climbed a few places rather than dropping them like i did at the road relays which was nice. Don't like being this slow but not really doing much about getting any better...

Running warm up/down 40:00 [2] 5.0 km (8:00 / km)
shoes: Nike Structure Triax 11

Ran a loop of the course with RobB to warm up, plus some more jogging drills etc for warm up. Fairly short cool down.

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