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Training Log Archive: candyman

In the 30 days ending Jun 30, 2010:

activity # timemileskm+m
  Walking & Via Feratta1 15:00:00 24.85(36:13) 40.0(22:30)
  Running19 14:36:01 101.67(8:37) 163.62(5:21) 2907
  Orienteering7 4:59:59 26.71(11:14) 42.98(6:59) 177
  Running Drills4 2:13:59 8.32(16:06) 13.39(10:00) 20
  Total26 36:49:59 161.55(13:41) 259.99(8:30) 3104
  [1-5]25 21:05:21

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Wednesday Jun 30, 2010 #

12 PM

Running 46:31 intensity: (1:11 @0) + (2:51 @1) + (10:04 @2) + (20:31 @3) + (11:54 @4) 10.41 km (4:28 / km) +20m 4:25 / km
ahr:164 max:181 shoes: Nike Structure Triax 11

Lunchtime run, first time for a while out with Steve, hopefully be a regular weekly fixture again from now on.

Keen to get in plenty of training today and tomorrow before heading of for Denmark on Friday.
7 PM

Running 52:04 intensity: (39 @0) + (9:59 @1) + (11:30 @2) + (15:50 @3) + (14:06 @4) 10.42 km (5:00 / km) +147m 4:40 / km
ahr:157 max:181 shoes: Nike Structure Triax 11

Warm up running down to Endcliffe Park, was very late so the warm up was probably faster than the race.

Really enjoyable sprint with an ultrasprint to start, some longer legs on normal sprint map and then ultrasprint to finish.

Collected a couple of controls with Camel and then a much more leisurely run back home with him.

Tuesday Jun 29, 2010 #

5 AM

Running 20:08 intensity: (1 @0) + (11:57 @1) + (8:10 @2) 3.99 km (5:03 / km)
ahr:132 max:152 shoes: Nike Free 5.0

Running down to the station to head to Edinburgh for the day. No time today for anything else so happy to get out for 20 mins.

Monday Jun 28, 2010 #

6 PM

Running Drills 34:32 intensity: (16:15 @0) + (13:38 @1) + (4:28 @2) + (11 @3) 2.99 km (11:33 / km)
ahr:123 max:162 shoes: Nike Free 5.0

Drills session at Malin Bridge, great day for it. Had to rush off for our first ante-natal class!

Sunday Jun 27, 2010 #

9 AM

Running 1:25:37 intensity: (28 @0) + (6:36 @1) + (33:00 @2) + (44:59 @3) + (34 @4) 16.13 km (5:19 / km) +520m 4:34 / km
ahr:158 max:176 shoes: Brooks Adrenaline GTS 8

Run with OJ from ours down to Rivelin, across Stannington and back along Loxley. Felt allright after yesterday, good weekend of training. Calf felt even better than yesterday!

Saturday Jun 26, 2010 #

10 AM

Running 2:00:35 intensity: (1:17 @0) + (3:23 @1) + (47:46 @2) + (56:30 @3) + (11:39 @4) 23.59 km (5:07 / km) +520m 4:36 / km
ahr:162 max:180 shoes: montrail phoenix

Ran down to Rob and Clare's then with Rob and Oli out to High Bradfield then out and back towards Back Tor.

Just about a perfect day followed with a great burger for lunch eaten outside in the sunshine with a couple of pints and two scoops of Our Cow Molly's best along with some more sitting in the sun. Great company, great day, Happy Birthday Clare!

Thursday Jun 24, 2010 #

4 PM

Note

'Magic Fingers' Baxter fixed me, neural tightness was coming from my glute, forgot about that one, d'oh!
6 PM

Orienteering 51:34 intensity: (7:11 @0) + (8:00 @1) + (8:28 @2) + (24:36 @3) + (3:19 @4) 5.37 km (9:36 / km) +120m 8:38 / km
ahr:149 max:178 shoes: inov-8 oroc 330

Collecting controls at the back of the group doing o intervals on limb valley. Whirlow Brook Hall even put on a jazz band for us when they heard we were coming.

Wednesday Jun 23, 2010 #

Note

precautionary rest day as my calf is still a bit tight. Definitely neural but just can't quite seem to find the cause, worked on back, hamstring and calf but only managed to get temporary relief.

Tuesday Jun 22, 2010 #

6 AM

Running 30:05 intensity: (2 @0) + (5:52 @1) + (24:05 @2) + (6 @3) 5.57 km (5:24 / km) +106m 4:56 / km
ahr:145 max:160 shoes: Nike Structure Triax 11

Morning loop, did the flatter option this morning as have been getting a little back related calf tightness, a good stretch last night and this morning and it is already feeling much improved but no point pushing things.

Monday Jun 21, 2010 #

6 PM

Running Drills 37:32 intensity: (16:15 @0) + (16:38 @1) + (4:28 @2) + (11 @3) 3.59 km (10:27 / km)
ahr:123 max:162 shoes: Nike Free 3.0

Ripper Drills session, hopping, jumping, sprints and Lydiardesque hills. Great effort from all those who turned up after racing over the weekend.

Running 25:14 intensity: (34 @0) + (1:03 @1) + (6:34 @2) + (17:03 @3) 4.53 km (5:34 / km) +152m 4:46 / km
ahr:160 max:173 shoes: Nike Free 3.0

Run home from drills up along Rivelin then back home past the stables.

Sunday Jun 20, 2010 #

9 AM

Running 1:35:02 intensity: (45 @0) + (10:10 @1) + (54:18 @2) + (29:49 @3) 19.23 km (4:57 / km) +61m 4:52 / km
ahr:154 max:167 shoes: Brooks Adrenaline GTS 8

Solo long run. Kelly was doing the race for life today so did an extended loop out to Don Valley and then an out and back along the tow path while the girls were running.

Was devastated on the way out when there was a high fence across the entrance to the spider bridge, just about ruined my day.

Saturday Jun 19, 2010 #

10 AM

Running 55:05 [2] 10.06 km (5:29 / km) +208m 4:58 / km

Run around Bradgate Park with Fish. I forgot my shoes but fortunately (although not for him) Andy has blown his calf so was able to borrow his shoes.

Lovely lunch at Fish and Maggie's afterwards including watching a much improved Australia draw with Ghana. Useful that they got so much practice against Germany with only 10 men on the field they were much better at it this time.

Wednesday Jun 16, 2010 #

6 AM

Running 30:08 [2] 5.21 km (5:47 / km) +84m 5:21 / km
shoes: Nike Structure Triax 11

Morning run, felt pretty flat after park race last night so didn't go down to rivelin to avoid some climb.

Tuesday Jun 15, 2010 #

6 PM

Running warm up/down 10:24 [1] 1.96 km (5:18 / km)
shoes: Brooks Adrenaline GTS 8

Warm up for High Hazel park race.

Orienteering 27:04 intensity: (12:00 @1) + (15:04 @4) 4.78 km (5:40 / km) +20m 5:33 / km
shoes: Brooks Adrenaline GTS 8

High Hazels race and then collecting some controls. Most were missing...

Monday Jun 14, 2010 #

8 AM

Running 26:58 [2] 4.57 km (5:54 / km) +201m 4:50 / km
shoes: Brooks Adrenaline GTS 8

Dropped the minivan off and then ran home through Parkwood Springs. Ran in to RobB along South Road which helped me to pick up the pace for the last bit.
6 PM

Running Drills 41:55 [1] 4.81 km (8:43 / km) +20m 8:33 / km
shoes: Nike Structure Triax 11

Running drills including warm up and cool down. Did some diagonal hopping and jumping and finished off with some Lydiard hills again.

Sunday Jun 13, 2010 #

10 AM

Running warm up/down 21:29 [2] 3.92 km (5:29 / km) +10m 5:25 / km
shoes: inov-8 oroc 330

Warm up for Culbin Event, including some drills and active warm-up exercises.

Orienteering race 54:22 [4] 8.43 km (6:27 / km) +2m 6:26 / km
shoes: inov-8 oroc 330

Culbin race, one of the best races of the year and a top quality bottle of whisky on offer for the winner of the brown. Unfortunately I was on the blue and didn't even win that.

Ran on 1:15000 - no problem at all, have no idea what all the fuss was about in 2008.

Running warm up/down 27:36 [1] 4.72 km (5:51 / km) +5m 5:49 / km
shoes: inov-8 oroc 330

cool down, did as much as I could to get in a few more km's, did my own cool down and then joined 'tesco value' Kris(p) and Pete for theirs.

Then an 8 1/2 hour drive back to Sheffield.

Saturday Jun 12, 2010 #

10 AM

Running 11:18 [2] 2.2 km (5:08 / km)
shoes: inov-8 oroc 330

Warm up run from the car to the start.

Orienteering 42:45 [2] 5.39 km (7:56 / km) +5m 7:54 / km
shoes: inov-8 oroc 330

Running around at the back of the pack at the middle training on Lossie and then collecting some of the controls.
3 PM

Orienteering 47:35 [1] 5.14 km (9:15 / km) +20m 9:04 / km
shoes: inov-8 oroc 330

Hanging controls at Roseisle, there is something about this map that I just don't get on with, although apparently I am not the only one. Its a shame that its not mapped to the same standard as Culbin.

Also ran back through the controls I hung with the leading guys nice to be moving a bit faster than the crawl that I was hanging at.

Friday Jun 11, 2010 #

10 AM

Orienteering 46:38 [3] **** 7.79 km (5:59 / km) +10m 5:57 / km
shoes: inov-8 oroc 330

Intro session on Carse. Ran with Kris and then Ali, pretty tough work!
12 PM

Running warm up/down 12:04 [1] 2.01 km (6:00 / km)
shoes: Brooks Racer ST

Warm up for Sprintervals

Orienteering 30:01 [4] *** 6.09 km (4:56 / km)
shoes: Brooks Racer ST

Collecting the controls as last starter for each of the three sprintervals, running hard but getting a bit of recovery trying to untie/tangle each of the controls. Highlight was watching Douglas run in to dead end after dead end on the second.

Thursday Jun 10, 2010 #

12 PM

Running 52:52 [3] 10.2 km (5:11 / km) +197m 4:44 / km
shoes: inov-8 oroc 330

Some running around a nice place in the Lakes, kept on losing the trails but managed to find my way. Saw lots of big holes and decided to investigate.

Wednesday Jun 9, 2010 #

7 AM

Running 30:39 [2] 5.59 km (5:29 / km) +159m 4:48 / km
shoes: Brooks Adrenaline GTS 8

Bit quicker than yesterday, though mainly on the downhill probably a bit more awake due to later start time. Nice to be able to sleep in until 7!

Tuesday Jun 8, 2010 #

5 AM

Running 30:06 [2] 5.03 km (5:59 / km) +150m 5:12 / km
shoes: Nike Structure Triax 11

Morning run, down to Rivelin along and back. Starting to feel a bit less flat, maybe the altitude training from last week is starting to kick in?

Monday Jun 7, 2010 #

6 PM

Running Drills 20:00 [1] 2.0 km (10:00 / km)
shoes: Brooks Adrenaline GTS 8

Running skills and drills, normal warm-up and drills and a reduced circuit. Then had Baker take us through a session of Lydiardesque hill circuits. Great stuff!

Sunday Jun 6, 2010 #

10 AM

Running 1:32:06 [3] 14.28 km (6:27 / km) +367m 5:43 / km
shoes: inov8 x-talon 215

Great run around Bleaklow with Nails, Camel, Boyzone and Magic.

Friday Jun 4, 2010 #

Note

Back home after spending the week in the Dolomites, little running, but a few hours every day of walking and some via ferrata's as well.

What a great place!

Walking & Via Feratta 15:00:00 [0] 40.0 km (22:30 / km)
shoes: Mizuno Wave Harrier

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