Training Log Archive: MagicIn the 7 days ending Dec 14, 2008:
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Sunday Dec 14, 2008 #
Run - Trail warm up/down 17:00 [2] 2.6 km (6:32 / km)
shoes: VJ Falcon 07
Run - Orienteering race 57:30 [4] 6.4 km (8:59 / km) +250m 7:31 / km
shoes: VJ Falcon 07
DVO District event at some grotty wee wood. Went as Dad was over and he doesn't get the chance to get out and O very much. It was steep, green, brambly, slippery, muddy, controls hidden and an awful map. Enjoyed it though despite its rather too many short comings. Lost the best part of five minutes due to some dodgy mapping and control placement but otherwise happy that I could run at reasonable pace after a two long runs this week. Nipples on the road to recovery but still overly tender!
Saturday Dec 13, 2008 #
Run - Trail 2:22:15 [2] 24.7 km (5:46 / km)
shoes: Asics Gel Enduro 3
Round Castle Howard in the rain and mud. Right yucky day and well cold as well. Headed off with Speaky, Boyzone, Jonny and Aislinn for the first 80 minutes and then ran the last hour with Speaky. A little tired to start but as the pace was slow it was grand, but got quite cold so happy to run a little quicker for the latter part. Nipples took the brunt of the cold and damp weather - well raw this evening!
http://www.gmap-pedometer.com/?r=2437861
http://www.gmap-pedometer.com/?r=2437861
Friday Dec 12, 2008 #
Run - Road 13:00 [2] 2.4 km (5:25 / km)
shoes: Asics Gel GT 1120 07
Down to Goodwin and back.
Warm up/down 15:00 [2]
shoes: Asics Gel GT 1120 07
On the bike and a few stretches afterwards.
Bike - Spinning 45:00 [4]
shoes: Asics Gel GT 1120 07
Spinning virgin; was frightened to turn the resistance up too much in case I died on my arse ("half turn" = third of a turn!). Not so bad though aside from it taking a while for my body to wake up and getting a little sticky. Certainly feel like I've done exercise.
Thursday Dec 11, 2008 #
Note
(rest day)
Wednesday Dec 10, 2008 #
Run - Trail 2:09:15 [3] 24.0 km (5:23 / km)
shoes: Asics Gel Enduro 3
Long run with Little Rob, Moobs and lauraD (for the first third) up Loxley. Nice route with the only climb being at the half way point between Bradfield and High Bradfield and of course the rather nasty climb from the bottom of Rivelin to the top of Crookes to finish. Still pretty tired from Sunday (how? - it was only just over half an hour!) but the pace was nice and steady with plenty of chat. Another good session, shame a few more couldn't make it.
http://www.gmap-pedometer.com/?r=2434069
http://www.gmap-pedometer.com/?r=2434069
Tuesday Dec 9, 2008 #
Run - Road warm up/down 34:50 [2] 6.4 km (5:27 / km)
shoes: Ascis Gel GT 2110
Down to Kaye Place with Boyzone and then along to the bottom of the hill to warm up. Extended warm down again via Crosspool.
Run - Intervals 27:20 [4] 6.3 km (4:20 / km) +400m 3:18 / km
shoes: Ascis Gel GT 2110
Another good session by Danger; a 700m hill with about a 150m slightly down hill stretch just after half way up, meant that you got a wee rest before pushing on for a second time. About 55m climb in each interval, did 5 in 2.21, 2.31, 2.35, 2.37 & 3.09 - the first was shorter and the last longer. Danger taking it easy so could nearly stay with him but still fairly tired from Sunday morning, as most seemed to be. First time that we have had a male only session (after Raymond pulled out with an injury). Icy again and the corners were tricky (as was the descent) but somehow I still managed to enjoyed it.
Note
Finished off Burbage Mines today - the western section wasn't so well mapped on the old map so took a bit longer than I was hoping. Nevertheless despite the below freezing wind chill I had a successful morning and got it all drawn in the afternoon. Now just need Danger to give me a date to add it to the ShUOC Sprint Series. Should be fun!
Monday Dec 8, 2008 #
Run - Road 39:30 [2] 8.2 km (4:49 / km)
shoes: Asics Gel GT 1120 07
Usual warm up loop via Fulwood. It was dripping and I got damp. Back up the hill after will camel and Little Rob.
Warm up/down 7:30 [1]
shoes: Asics Gel GT 1120 07
Lunch not settled so sat out half the warm up, no time for usual warm down exercises
Circuits 40:00 [3]
shoes: Asics Gel GT 1120 07
A bit of a mixed session but good for that, Rachael was late with the exercise cards and music (very important) so filled time with randomly selected exercises, including a 3 minute plank-off (which to honest was just about I could manage). Hamstrings hurt like bejesus during the warm up but felt much better once loosened out, but still lethargic for most of the session.