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Training Log Archive: Magic

In the 28 days ending Feb 28, 2009:

activity	#	time	miles		km		+m
Run - Trail	9	11:50:05	76.74	(9:15)	123.5	(5:45)	2655
Run - Terrain	7	10:14:35	57.91	(10:37)	93.2	(6:36)	1430
Run - Road	8	6:08:00	46.13	(7:59)	74.24	(4:57)	1300
Bike - Mountain	1	3:13:00	24.23	(7:58)	39.0	(4:57)	680
Run - Orienteering	3	2:33:02	14.75	(10:23)	23.73	(6:27)	840	54 /	57c	94%
Run - Intervals	5	2:27:00	16.84	(8:44)	27.1	(5:25)	865
Circuits	3	2:00:00
X-C skiing	1	1:00:00
Warm up/down	3	45:00
Strength exercises	3	33:00
Total	23	40:43:42	236.6		380.77		7770	54 /	57c	94%

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Saturday Feb 28, 2009 #

Event: British Champs

X-C skiing 1:00:00 [1]

Annual ski up at Chioula! Got there with just enough time to get out and do a short loop. Good snow although a little warm but it was easy to ski on and I made it round remaining in a vertical position. Shame that it'll be my only ski this year.

Friday Feb 27, 2009 #

Run - Trail 1:04:40 [4] 13.0 km (4:58 / km) +450m 4:14 / km
shoes: Asics Gel Enduro 3

Fa loop with Greg. Tired from intervals and I just about managed to hang on going up the first (very long) hill. An easy middle section of the run before a hard climb again, for which I was feeling a bit better (once we had managed to convince a friendly dog that it didn't actually want to follow us).
splits:
16.32 to saddle
10.40 to top
16.44 to Fa
8.44 to saddle
11.57 to home

Thursday Feb 26, 2009 #

Strength exercises 11:00 [3]

Felt dead.

Run - Road 41:30 [2] 7.6 km (5:28 / km) +130m 5:02 / km
shoes: Asics Gel Enduro 3

Jog down to Endcliffe via Broomhill for Intervals, warm up/down and back home.

Run - Intervals 24:00 [5] 5.2 km (4:37 / km) +25m 4:30 / km
shoes: Asics Gel Enduro 3

A star type session in Endcliffe Park; three legs of about 320m, 400m and 520m (done 4 times), run in threes with one person doing each leg and then a 10 second rest when the last person got back. Unfortunately I was in a group with Neill and Callum so the opportunities for rest were severely limited! Was more like fartlek as there wasn't any real rest until after the short one, ran medium-long-short and was pretty consistent after the first (inevitably) fast one: 1.28, 1.58, 1.14, 1.36, 1.58, 1.13, 1.33, 1.58, 1.13, 1.33, 1.54, 1.10.

Wednesday Feb 25, 2009 #

Run - Trail 1:38:30 [2] 17.4 km (5:40 / km) +380m 5:06 / km
shoes: Asics Gel Enduro 3

A very pleasant afternoon run with Neal around Ladybower. Stiff westerly wind which was a bit cool but otherwise very mild, the pace was nice and gentle, the conversation good and my legs were happy to cruise along. Enjoyable run, shame that no one else could make it.
http://www.mapmyrun.com/route/gb/the%20peaks/54501...

Tuesday Feb 24, 2009 #

Run - Road warm up/down 37:00 [2] 5.8 km (6:23 / km) +100m 5:52 / km
shoes: Asics 2120

Jog down to Broomhill with Boyzone, up the hill to warm up and then a slow loop around Crosspool with Boyzone and cfd to warm down.

Run - Intervals 45:00 [5] 5.0 km (9:00 / km) +375m 6:33 / km
shoes: Asics 2120

Good hill session from Broomhill and a big crowd out - Taptonville road, across to Lydgate lane and up to the top (1km, 75m climb) - nice as it kept climbing at a good gradient the whole way up but was also runnable. Walk this all the time but have never run it hard before and it was pretty fun and didn't feel all that tough (also nice to finish near home :) ). Now that I'm another year closer to death maybe I'm eventually getting better at hills? Track next then... Times: 4.21, 4.21, 4.19, 4.18 & 4.15.

Monday Feb 23, 2009 #

Warm up/down 15:00 [2]
shoes: Asics Gel GT 1120 07

Circuits 40:00 [4]
shoes: Asics Gel GT 1120 07

Dead legs this evening and not a lot of motivation. Very quiet session, although I did manage 73 bench hops (including clipping the bench on one) and a good set of press-ups. Life is made of up of little victories.

Run - Road 31:30 [2] 6.3 mi (5:00 / mi) +130m 4:42 / mi
shoes: Asics Gel GT 1120 07

Warm up and then a warm down jog around Crosspool with camel where the finer points of speed skating techniques were discussed.

Sunday Feb 22, 2009 #

Run - Trail warm up/down 10:00 [3] 2.2 km (4:33 / km) +40m 4:10 / km
shoes: Inov8

Legs still felt quite dead from last week so tried to get a bit of life into them. Didn't really succeed.

Run - Orienteering race 58:45 [5] *** 9.7 km (6:03 / km) +300m 5:15 / km
spiked:19/20c shoes: Inov8

Aire Regional at Haworth Moor. Mild but very windy so had to take a cag, and as I didn't have any way of carrying it I had to wear it; hot but not too uncomfortable but quite extreme considering it was relatively warm and dry. Not a very inspirational area or planning either (with a very poorly planned leg near the start that would have been far quicker to run along an OOB road rather than the right rough grot on the straight line - I got to the road before realising that I wasn't allowed any further :( It did get me running though and I felt quite good from about half way (with the wind behind me!).

Run - Trail warm up/down 22:00 [1] 3.8 km (5:47 / km) +65m 5:20 / km
shoes: Inov8

Right calf very sore afterwards, so did quite a long but slow warm down jog and tried to stretch it out a bit (but not enough).

Saturday Feb 21, 2009 #

Note

iROC mapping. 8.30 mapping; as along a day as I could fit in but needed another 30 minutes to finish the forest section. Nice bit of the map; mostly very clean and fast running with a few interesting features amongst the closely packed trees and walls. Met a group of rabbit hungers which made me think of Yosemite Sam, which I think was a good thing as it took my attention from the fact that there was a group of below average intelligence Geordies wandering about the woods with guns!

Friday Feb 20, 2009 #

Note

iROC Mapping. 8.00 mapping; got dark too early, needed another hour to finish the area I was working on. Again very fast but a lot of fields today with not a lot in. Legs still tired but coping well with the minimal distance covered mapping.

Thursday Feb 19, 2009 #

Note

iROC Mapping. 6.30 surveying; not a bad day at all and made some good progress once the tricky quarry area was complete. Very fast area throughout (unless going straight up the not inconsiderable hill).

Wednesday Feb 18, 2009 #

Run - Terrain 1:55:00 [2] 16.4 km (7:01 / km) +200m 6:37 / km
shoes: Asics Gel Enduro 3

Long plod with Boyzone and fluceluce from the back of Howden Reservoir. Feeling desperately tired so rest compulsory over the next few days, but despite this it was a nice route, good to be out and good fun and company.
http://www.mapmyrun.com/route/gb/the%20peaks/99487...

Tuesday Feb 17, 2009 #

Run - Road 52:00 [2] 8.1 km (6:25 / km) +190m 5:45 / km
shoes: Asics Gel Enduro 3

Run to Bingham Park, warmup/down and tried trot home.

Run - Intervals 25:00 [5] 7.0 km (3:34 / km) +280m 2:59 / km
shoes: Asics Gel Enduro 3

Hills in Bingham Park; up to the top, back down a third of the way (keeping speed) and then back to the top (450m & 40m climb). Started well, feeling tired but bouncy enough, then completely ran out of energy at half way, slowed down for the 6th and 7th (of 10) but had to sit out the last three: 2.05, 2.06, 2.06, 2.07, 2.06, 2.09 & 2.20. Well warm out tonight and a big (masculine dominated) group who put on a better show than I managed.

Monday Feb 16, 2009 #

Run - Road 32:20 [2] 6.3 km (5:08 / km) +130m 4:39 / km
shoes: Asics Gel GT 1120 07

Run to circuits with Boyzone from his place; went exploring, got a little lost and ended up in a few dead ends. All good but very tired.

Warm up/down 15:00 [2]
shoes: Asics Gel GT 1120 07

Circuits 40:00 [3]
shoes: Asics Gel GT 1120 07

Body had nothing to give this evening, especially on the cardio exercises (didn't even break 60 on bench hops!) so took it about as easy as you can take circuits and still complete the exercises.

Run - Road 7:30 [2] 1.3 km (5:46 / km) +100m 4:10 / km
shoes: Asics Gel GT 1120 07

Home from circuits, legs woke up a bit. Stupid legs; it's a bit late now.

Sunday Feb 15, 2009 #

Run - Orienteering 43:30 [4] ** 7.4 km (5:53 / km) +180m 5:14 / km
spiked:15/16c shoes: VJ Falcons

Sneaky O training with Nails, Camel and Craney. Did a sort of trains exercise with each of us taking it in turn to lead for 4 controls, had no problems technically though my legs were tired and struggled in the soft, wet and cold snow (though not as cold as the melt water in the marshes).

Run - Terrain warm up/down 5:30 [2] 0.8 km (6:52 / km) +25m 5:57 / km
shoes: VJ Falcons

Run - Terrain 56:25 [3] 8.7 km (6:29 / km) +140m 6:00 / km
shoes: VJ Falcons

Went for an exploratory jog with the boys around a bit of Bamford Edge and Big Moor; nice in places but fierce tough in others, especially through the snow covered tussocky marshes (which made this quite a tiring jog!). Now if only I could come up with a method to identify prime numbers...

Saturday Feb 14, 2009 #

Run - Trail 1:43:00 [3] 18.8 km (5:29 / km) +330m 5:02 / km
shoes: Asics Gel Enduro 3

Out to Hathersage with camel to meet the rest of the GIAG gang. Icy again through the parks and a frozen crust on the snow on Burbage meant sore shins when we tried to go off road - stuck to the roman road instead.
http://www.mapmyrun.com/route/gb/sheffield/9090682...

Run - Trail 58:00 [3] 10.0 km (5:48 / km) +330m 4:59 / km
shoes: Asics Gel Enduro 3

Camel lead the GIAG group around the Stanage Struggle route (including right through a farmyard with a big 'NO FOOTPATH' sign on its gate - the lady of the house was not best happy). Slippery climb up but nice along the Edge and the drop off High Neb was fun (strange approaching it from the SW though). Long wait for food in LJ's but a worth it for a good feed.

Friday Feb 13, 2009 #

Note
(rest day)

Excellent weeks training for me; quite a few hard sessions and good mileage, but not feeling too tired (perfect graph as well!). Feel like a rest day is a good idea but not that I have to have one; something must be going right with my training at the moment :-)

Thursday Feb 12, 2009 #

Run - Road 31:10 [2] 6.6 km (4:43 / km) +40m 4:35 / km
shoes: Ascis Gel GT 2110

Fierce icy run into work, most pavements were just ice so very slow in places. Legs tired.

Run - Road 23:55 [2] 4.6 km (5:12 / km) +140m 4:31 / km
shoes: Ascis Gel GT 2110

Run home, not so icy but feeling slow and tired.

Run - Road 36:00 [2] 7.5 km (4:48 / km) +140m 4:23 / km
shoes: Inov8

Run down to Endcliffe for intervals, warm up/down and jog home.

Run - Intervals intervals 24:00 [5] 4.9 km (4:54 / km) +35m 4:44 / km
shoes: Inov8

Endcliffe intervals in the snow, ice and slush. First time at this session for about 9 months... Wasn't expecting much but felt good and strong running and maintained good form throughout. Session was 1-2-1-2-1 of about 700m (5m climb?) loops with just over a minute recovery, took: 2.35, 5.23, 2.35, 5.23, 2.35 (consistent or what?). Hard work this session though as slower people cut the corners so matter how hard you try you never get in front!

Strength exercises 17:00 [4]

Wednesday Feb 11, 2009 #

Run - Terrain 2:10:00 [3] 21.5 km (6:03 / km) +200m 5:47 / km
shoes: VJ Falcons

Lodgemoor, Stanage, Rivelin and home with Little Rob; no one else was hard enough to join us today! Was planning on a shorter, slower run but felt OK once out (apart from on hills) and Rob seemed to be up for a bit of effort. No where near as tough as yesterday - the snow had compacted loads and it was a little wetter, though it was still very hard work running across the moor from the bus stop to the conduit.
http://www.mapmyrun.com/route/gb/sheffield/5183314...

Tuesday Feb 10, 2009 #

Run - Terrain 1:47:40 [4] 15.3 km (7:02 / km) +200m 6:36 / km
shoes: VJ Falcons

Stanage with GG. One of the hardest runs that I've ever done despite being relatively short and flat. Snow was the issue, thought that it may have compacted and melted a bit but none of it; it was a lot tougher than the weekend, especially when following paths that no one has used. Nice loop in the forbidden forest at the end which was amazing in the snow and sunlight. Very enjoyable but very hard work.

Monday Feb 9, 2009 #

Run - Road 29:00 [3] 6.8 km (4:16 / km) +40m 4:09 / km
shoes: Ascis Gel GT 2110

Seem to have got rid of the Open5 tiredness at last; steady paced run and a few slippery pavements but quicker than normal. Eerie evening; misty with light sleet but at least it stayed light long enough for me to get to Goodwin.

Warm up/down warm up/down 15:00 [2]
shoes: Ascis Gel GT 2110

Circuits 40:00 [4]
shoes: Asics 2120

Haven't been few a few weeks now and to my surprise it actually felt easier, despite Rachael showing her dark side and putting similar exercise back-to-back!

May I be so bold to make a request to have "Jenny from the Block" removed from the accompanying play list? Aside from that nasty 'tune' it was a good session and I narrowly missed out on my bench-hop PB with 74.

Is a circuit session 40 or 45 minutes?

C • don't be fooled by the rock... 2

C • I agree 14

Run - Road 8:00 [1] 1.3 km (6:09 / km) +100m 4:27 / km
shoes: Ascis Gel GT 2110

Back up the hill after circuits with gg and Little Rob.

Sunday Feb 8, 2009 #

Run - Trail warm up/down 10:00 [2] 1.8 km (5:33 / km) +90m 4:27 / km
shoes: VJ Falcon 07

Run - Terrain warm up/down 20:00 [1] 3.5 km (5:43 / km) +65m 5:14 / km
shoes: VJ Falcon 07

Warm down with Boyzone around the sledging tracks on Chatsworth Estate.

Run - Orienteering race 50:47 [4] ** 6.63 km (7:40 / km) +360m 6:01 / km
spiked:20/21c shoes: VJ Falcon 07

DVO local event in Haddon Lindop. Every DVO map I have run on has been rubbish and this one was no exception; wasn't expecting much though and really enjoyed running through the snow. Quite an early start so not all that much tracking and the snow was a good dept for running. Took a while to get focused (wearing gloves with the map in hand felt strange) and missed a bit on 4 due to some less than ideal mapping, but despite that and a lot of steep hills I very much enjoyed the run and felt quite strong for the latter part. (Climb is what I actually did - was down as 270m)

C • I've heard the stanton moor... 2

Saturday Feb 7, 2009 #

Run - Trail 1:05:30 [3] 12.2 km (5:22 / km) +160m 5:02 / km
shoes: Inov8

White Edge, Froggatt Edge and a loop around Longshaw with Boyzone. Stunning day, crisp, sunny and warm while running. Paths were well compacted from dozens of walkers taking advantage of the weather and the conditions. Legs still tired so skipped the fell race, which was a good idea as I'd never had made 3-4 hours through snow.
http://www.mapmyrun.com/route/gb/sheffield/6190746...

Friday Feb 6, 2009 #

Run - Road 26:35 [2] 5.8 km (4:35 / km) +40m 4:26 / km
shoes: Inov8

Slow and slippery run to work (heavy bag though). Calfs still tender so passed on dobs in favour of the more comfortable inov8's.

Run - Terrain 1:10:00 [3] 9.5 km (7:22 / km) +150m 6:50 / km
shoes: Inov8

Moonlight run from the Foxhouse with Boyzone. Possibly the most memorable run I've ever done; cold, clear and very deep snow. Almost impossible light with the moonlight reflecting off the snow (no torches necessary) and impossibly tough heading straight from the Ox Stones to Burbage valley in snow more than knee deep. Amazing.

Run - Road 11:30 [2] 2.4 km (4:47 / km) +20m 4:36 / km
shoes: Inov8

Work to Boyzone's for evening run; desperately icy and stacked it coming round the corner on to Abbeydale Road, no damage done though.

Thursday Feb 5, 2009 #

Note
(rest day)

Rest day. Need it. That's it. Run tomorrow.

Wednesday Feb 4, 2009 #

Run - Trail 2:00:00 [2] 15.0 km (8:00 / km) +340m 7:11 / km
shoes: Inov8

Ladybower long run (?) in the snow with raymond, fluceluce, cfd and Abrams. Nice easy start along the side of Ladybower Reservoir up as far as Fairholmes, however as soon as we hit the hill the snow deepened and our pace decreased (well, there were activities that needed to be undertaken - drift jumping, snow angels, snowballs etc...). Waist deep in places but generally knee deep for most of the climb made it slow and tough but very memorable. Once on top the track along Derwent Edge was well used and much easier running. Tremendous descent in deep snow down to the Ladybower Inn at the end where we had amazingly good chips. Despite still feeling exhausted from the weekend it was a beautiful run (sunny all the way round), great fun and good company. Cheers guys; what a great way to spend a day.
http://www.mapmyrun.com/route/gb/pub/596333718689

Tuesday Feb 3, 2009 #

Run - Trail 41:15 [2] 8.1 km (5:06 / km) +40m 4:58 / km
shoes: VJ Falcon 07

Winter wonderland run to work - why do so many people think it's a good idea to drive in such conditions? Haven't they heard of running in dob spikes?

Run - Trail 22:10 [2] 4.3 km (5:09 / km) +140m 4:26 / km
shoes: VJ Falcon 07

Half day at work so a run home in the daylight. Away from the gritted and salted roads not much has changed since this morning - including the tiredness in my legs. Goodness knows how I'm going to manage hills this evening but with such special circumstance they need to be done.

Run - Intervals 29:00 [4] 5.0 km (5:48 / km) +150m 5:03 / km
shoes: VJ Falcon 07

Intervals around Hallamshire Golf Course - but it was covered in about 5cm of snow - did three fast and three slow laps: 4.43, 2.41, 4.57, 2.36, 4.48 & 2.25. Feeling absolutely wiped so didn't push at all hard, although on the last of three faast laps Raymond set a challenge to catch her, just about made it but my legs had nothing in them. This was followed by a fartlek session of chasing the hare to a bunker. Way too hard work and managed just about enough to avoid becoming the hare. Only a 4 for effort becuase I was so tired, not for speed.

Run - Trail 40:00 [2] 6.9 km (5:48 / km) +100m 5:24 / km
shoes: VJ Falcon 07

Run out to the golf course, warm down along a few fairways and back home.

Monday Feb 2, 2009 #

Run - Trail 55:00 [2] 10.0 km (5:30 / km) +190m 5:01 / km
shoes: Asics Gel GT 1120 07

Goodwin closed due to "extreme weather conditions" so no circuits. Decided to take advantage of the "extreme weather conditions" and headed out along the top of Rivelin in the dark with Danger. It was beautiful and surreal out and we had a lot of run running around the golf course and sliding on the greens... So much fun running in the snow that I forgot just how tired I was from yesterday!

Strength exercises 5:00 [3]

Too lazy to do any more

Sunday Feb 1, 2009 #

Bike - Mountain race 2:43:00 [5] 30.0 km (5:26 / km) +500m 5:01 / km

Open5: Bike: 30km, 500m
Went bad. Haven't been on a bike in months and with the tiredness from training I had no energy. Should have known that it was going to be bad when I cycled into a gorse bush on the way the first control. Started off OK but started suffering as soon as it started to climb, however the main problem was when I decided to change my route and I ended up on really boggy tracks (which no one else had used all day - I could tell because there were no tracks in the snow and ice!) for the best part of an hour and only collecting 10 points. OS maps are not up to this kind of event but it was mostly my fault. Idiot!
Bike: http://www.mapmyrun.com/route/gb/great%20ayton/306...

C • Fantastic result! 6

Run - Terrain race 1:50:00 [5] 17.5 km (6:17 / km) +450m 5:34 / km
shoes: Inov8

Run: 17.5km, 450m.
Went well, feeling tired from the past week but kept a steady pace on all but the steeper hills. Got all controls in what I think was the optimum route and was back in under two hours. - I know I had a bit to eat and changed my shoes and stuff, but how did I take nearly 20 minutes on the transition???
Run: http://www.mapmyrun.com/route/gb/stoksley/62656221...

Bike - Mountain 30:00 [2] 9.0 km (3:20 / km) +180m 3:02 / km

Cycle to/from start and finish.

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