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Training Log Archive: candyman

In the 31 days ending May 31, 2007:

activity

time

miles

Running

9:49:00

61.83

(9:32)

99.5

(5:55)

Orienteering

1:40:00

7.89

(12:40)

12.7

(7:52)

305

14 /

17c

82%

Total

11:29:00

69.72

(9:53)

112.2

(6:08)

305

14 /

17c

82%

1:50

0:00

» now

Monday May 21, 2007 #

Note
(sick)

Sick at home today, the throat gonners has really kicked in. At least we have tv now so I've been able to watch about 7 episodes of Top Gear, the Giro and Shameless.

C • Giro sprint 6

mmm, bit of the throat gonners coming on, don't know why I haven't been near Tommie Q for ages.

So only training today was a solid 45 minutes at PJ Taste with BJ and Kel. Started off with a Latte but then picked it up later on with a toasted veggie panini.

Tuesday May 15, 2007 #

Running (shuffle) 35:00 [2] 6.0 km (5:50 / km)
shoes: Brooks Adrenaline ASR (red)

Hmm, not pulled up to well from the fell race, only made it halfway to the track and had to turn around. Off to the Physio for me! Meantime icing and stretching seems to help a little.

Monday May 14, 2007 #

Running warm up/down (fell race) 20:00 [2] 4.0 km (5:00 / km)
shoes: Silva K120

Running around a field before the fell race, my feet were way too sore after I finished to cool-down but I'm pretty sure Mike had the heater on in the car which allowed me to slowly cool down on the drive home.

Running race (Trunce) 29:00 [4] 7.0 km (4:09 / km)
ahr:177 max:186 shoes: Silva K120

Will put up more info when i download gps, but race was a blast, quite possibly the most fun race i have ever done. Lots of ups and downs, singletrack, mud and three river crossings (knee-thigh deep water). Only down side was my crap shoes which killed my feet particularly on the road running sections. Both Kel and I definitely need to spring for some proper fell running shoes, maybe when she gets paid at the end of the week.

C • planetFear 22

Sunday May 13, 2007 #

Running (park and terrain) 1:10:00 [2] 12.0 km (5:50 / km)
shoes: Brooks Adrenaline ASR (red)

Oh what lovely weather for a run. Grey dreary day until we started running and then the heavens really opened. Slipped all over the place running in terrain, but I guess it was fun. Couldn't even have a hot shower when i got home because my fingers were too cold.

C • Weather 7

Saturday May 12, 2007 #

Running (jogging) 55:00 [2] 10.0 km (5:30 / km)
shoes: Brooks Adrenaline ASR (red)

Ran down to Endcliffe Park and did a 30min loop before catching up with all the boys meeting up for a run before the wedding. Ran with them for 15 minutes and then went home to meet Ben Roberts who came up from London for the wedding. Went out for lunch and planning on just chilling for the rest of the day.

C • Supercoach 3

Thursday May 10, 2007 #

Running warm up/down (Hallamshire Intervals) 30:00 [2] 5.0 km (6:00 / km)
shoes: Brooks Adrenaline ASR (red)

Took a while to warm up today, but was feeling allright by the time we got to the oval for intervals - didn't last long! Was destroyed by the time I jogged back to the car, then headed home to cook dinner for Jenny, Oli, Rob and Clare.

Running intervals (Hallamshire Intervals) 35:00 [5] 5.0 km (7:00 / km)
shoes: Brooks Adrenaline ASR (red)

woohoo! Finished my first session since moving to England (well actually since September last year...) did 3 figure of 8 laps folowed by 3 1/2 laps and finished it off with 5 short efforts. Did it all in pairs so it was about 1-1 effort-recovery, Ran the main set with JennyJ and then the short fast stuff with young kelly (not my kelly). Almost managed to keep up with Oli on the very short stuff at the end so perhaps my speed isn't too bad, just my fitness is atrocious!!

For the longer stuff times were:
2'54 (2'53)
2'53 (2'46)
2'51 (3'00)
1'15 (1'19)
1'21 - longer half (1'27)
1'16

Wednesday May 9, 2007 #

Orienteering (SYO Spring Series) 25:00 [4] ** 3.3 km (7:35 / km) +200m 5:49 / km
ahr:167 max:193 shoes: adidas Neptune XS (spikes)

Bit of a jog around Bingham Park, pretty wet and slipperly and I was running like a 90 year old with a bad hip down the hills. Been doing more knee stability and strengthening work but obviously still needs a lot of work. Pretty fun course, could have improved my time considerably if I hadn't stopped at the actual finish and then walk back to the registration car where they then took my finish time.

Max EPOC 109 ml/kg
Max VO2 47 ml/kg/min
Training Effect 3.2

C • Wasn't this 3

Tuesday May 8, 2007 #

Running (jog) 30:00 [2] 5.0 km (6:00 / km)
shoes: Brooks Adrenaline ASR (red)

Easy jog down to Endcliffe Park, lap around the oval and back home. Both knees pretty sore, both medially, not patellar tendon or lateral pain like the last 6 months.

Running warm up/down (canal run) 1:00:00 [2] 10.0 km (6:00 / km)
shoes: Brooks Adrenaline ASR (red)

Ran down to the canal and then to the track with Kelly and ran back along with Jenny and about 20m behind MikeS and RobB. Bit of drama on the way home when Jenny brushed past a tree and ended up with a wounded eyelid and a bit of blood.

Running (drills) 20:00 [2] 2.0 km (10:00 / km)
shoes: Brooks Adrenaline ASR (red)

Dynamic warm-up, running drills and some knee stability/strengthening exercises. Felt quite good after this, certainly better than if i had done the session although i felt a bit slack.

Monday May 7, 2007 #

Running (Chatsworth tourist run) 1:00:00 [2] 10.0 km (6:00 / km)
shoes: Brooks Adrenaline ASR (red)

Drove out to Chatsworth and went for a run along the river, past the mansion and then up the hill past the aquaduct and up to the tower. Ran back down and tried to stop Kelly from chasing all the lambs. Nice run, both knees a bit sore from running very unsteadily through the heather the last couple of days. Should try to do some more strengthening and stability work...

Sunday May 6, 2007 #

Orienteering race (relay) 30:00 [4] 4.4 km (6:49 / km) +105m 6:05 / km
spiked:14/17c shoes: adidas Neptune XS (spikes)

Really enjoyed the run today although I felt very unfit and struggled again running through the heathery, soft, bumpy terrain. Hit the first 9 controls really well and was in sight of the leading team when I suddenly switched my brain off and lost 2 minutes on the next 2 controls. Turned my brain back on and ran well but slowly through the rest of the course. Second back on the Mens Short course and reasonably happy considering only my second orienteering since October. Lots of work to do if I want to make the second team let alone the first SYO mens open team for next year.

Running warm up/down (jogging) 20:00 [1] 2.0 km (10:00 / km)
shoes: adidas Neptune XS (spikes)

Mostly warm-up, after I finished I foudn Kel to give her my compass and some encouragment before she started her first ever orienteering relay. She did really well on a course that was a bit harder than yesterday and this time with no help from me.

Note

Dinner at Noodle Bar One, some drinks at the Swim Inn and then some more drinks at some dodgy place Richie took us down the road. All the 'serious' athletes seemed to disappear after we got kicked out of the Swim Inn, really cool night but probably two or three too many pints juding by how I feel today.

Saturday May 5, 2007 #

Event: British Orienteering Champs - Individual

Orienteering (shadowing) 45:00 [2] * 5.0 km (9:00 / km)
shoes: adidas Neptune XS (spikes)

Warm-up and then shadowed Kelly around an enter on the day 'orange' course, she did well enough to agree to run an easy relay leg tomorrow for SHUOC. Legs felt okay for the first time this week, was really hesitant running through the soft heathery bumpy ground, particularly downhill. Need to get out and do some running in the moors for practice.

Friday May 4, 2007 #

Event: Aust. WOC Trials

Thursday May 3, 2007 #

Running (jogging) 45:00 [2] 8.0 km (5:38 / km)
shoes: Brooks Adrenaline ASR (red)

Easy jog around Hillsborough Park, to Oli and Jenny's with Jenny, back to the park, another jog around, some stretching and then jogged back to Oli and Jenny's with Kel. Still really sore after Sunday and Tuesday but feeling like my legs might start feeling better soon. Had a great dinner at Oli and Jenny's, great vegetarian risotto and then banana and cream thingo for dessert erm I mean pudding?

Tuesday May 1, 2007 #

Running warm up/down (canal run) 1:00:00 [2] 10.0 km (6:00 / km)
ahr:144 max:176 shoes: Brooks Adrenaline ASR (red)

Jog to the track along the canal with Oli and Kel and then back with Oli, Kel and Al. Was suffering a little on the way there from Sunday's excesses but was struggling a LOT on the way back after the track session. Good news (or is it bad news?) was that my knee was the least of my problems today with the highlights being my calves, left hammie and somewhat surprisingly my good knee.

Running intervals 20:00 [4] 3.5 km (5:43 / km)
ahr:170 max:189 shoes: Brooks Adrenaline ASR (red)

4 x 500m intervals, 1 x 500m jog, 1 x 500m interval. Was meant to be six, still better than last weeks effort.

1.38
1.34
1.35
1.39

1.42

I kinda know that I should just be running 80 second 400 pace but can't help myself... maybe next week.

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