Training Log Archive: KrisIn the 31 days ending Oct 31, 2009:
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Saturday Oct 31, 2009 #
Cycling 40:00 [3]
Out to the top of porters brook and back, went some odd way on the way out that had alot of hills and got a bit lost...
Running 1:10:00 [3] 12.0 km (5:50 / km)
Hangover buster with treb, didn't want it to be just junk though so about 60-70% was in knee deep heather and marsh. Ran up to the top of porters brook and then straight to stanage pole then down through the woods to redmires, then meant to go back along the path, but got a bit lost and ended up running back in the heather again. Last 10 mins we decided to go alot faster down the valley and was pushing hard to stay with treb...
Friday Oct 30, 2009 #
Cycling 30:00 [3]
So been having a rest week doing all the things i needed to do. Been cycling alot.
Thursday Oct 29, 2009 #
Cycling 30:00 [3]
Wednesday Oct 28, 2009 #
Cycling 30:00 [3]
Tuesday Oct 27, 2009 #
Cycling 30:00 [3]
Monday Oct 26, 2009 #
Cycling 30:00 [3]
Sunday Oct 25, 2009 #
Orienteering 50:00 [3]
JEC relay.
Start was a bit crazy but after 200m found myself in the first group at an alright pace. Big split halfway to the first control where pretty much just me and two chechs ran our route. We did have a much higher gaffle though so it turned out good and was in 3rd just after the first one. Missed the second slightly and got stuck behind people punching but worked my way back slowly and was in 6th crossing the road after 5 controls. Kept this till the next gaffle where I found it amazingly and went into 1st. Kept it really steady up the hill as didn't really want to be in first at this point and dropped down to 3rd or 4th. Then the whole of our group made this massive 40-60 second mistake where we were too far into the green. Then saw ralph and shouted at him and the next few we had the same gaffles and were caning it past people. Hit the front again after this section but missed a control on a crag where I did a bit of ground to map and went too high. Still in first group though. From here to the end was clean but group kept on spreading as we had to wait to punch alot of controls. Ralph nipped past me just at the end and we finished in 8th and 9th about 20 seconds down. So in all exactly what was needed.
Poo boy then raced round and came in 8th and the sponge dog gained us 4 places to bring us in 4th. 3 really solid races.
Start was a bit crazy but after 200m found myself in the first group at an alright pace. Big split halfway to the first control where pretty much just me and two chechs ran our route. We did have a much higher gaffle though so it turned out good and was in 3rd just after the first one. Missed the second slightly and got stuck behind people punching but worked my way back slowly and was in 6th crossing the road after 5 controls. Kept this till the next gaffle where I found it amazingly and went into 1st. Kept it really steady up the hill as didn't really want to be in first at this point and dropped down to 3rd or 4th. Then the whole of our group made this massive 40-60 second mistake where we were too far into the green. Then saw ralph and shouted at him and the next few we had the same gaffles and were caning it past people. Hit the front again after this section but missed a control on a crag where I did a bit of ground to map and went too high. Still in first group though. From here to the end was clean but group kept on spreading as we had to wait to punch alot of controls. Ralph nipped past me just at the end and we finished in 8th and 9th about 20 seconds down. So in all exactly what was needed.
Poo boy then raced round and came in 8th and the sponge dog gained us 4 places to bring us in 4th. 3 really solid races.
Saturday Oct 24, 2009 #
Orienteering race 1:30:00 [5]
JEC long,
Star was up on this crazy rock formation... First control was really carefull, so careful I lost 40seconds to pooey. Then next one was easy and the missed my reentrant on the third and ended up two over. Lost 3/4 mins here and got caught. For the rest of the race I was racing this swiss guy but didn't see him much untill in the second bit of rocks since we both took different routes alot. Felt really good on all the hills aswell but a bit timid coming down them. Lost less than a minute on another couple of controls but no massive mistakes. Felt strong all the way to the end.
Star was up on this crazy rock formation... First control was really carefull, so careful I lost 40seconds to pooey. Then next one was easy and the missed my reentrant on the third and ended up two over. Lost 3/4 mins here and got caught. For the rest of the race I was racing this swiss guy but didn't see him much untill in the second bit of rocks since we both took different routes alot. Felt really good on all the hills aswell but a bit timid coming down them. Lost less than a minute on another couple of controls but no massive mistakes. Felt strong all the way to the end.
Friday Oct 23, 2009 #
Event: JEC 2009
Orienteering race 30:00 [5]
JEC sprint.
Decided not to go out too hard in the forest bit so just kept it steady, came out of the forest and had some good controls but then came to a big routechoice where I took the middle route and lost 40 secs, because there wasn't a middle route there was a wall... shit. Rest of the race went well and pulled back a lot on poo boy but not so much on 1st and 2nd. So for most of the race I was one of the fastest out there and can take a bit of confidence from that but would have been nice to put it together for the whole race and not 95% of it.
Decided not to go out too hard in the forest bit so just kept it steady, came out of the forest and had some good controls but then came to a big routechoice where I took the middle route and lost 40 secs, because there wasn't a middle route there was a wall... shit. Rest of the race went well and pulled back a lot on poo boy but not so much on 1st and 2nd. So for most of the race I was one of the fastest out there and can take a bit of confidence from that but would have been nice to put it together for the whole race and not 95% of it.
Orienteering 35:00 [2]
Training on the area next to the accomodation. Really nice pace making a legend and watching danes get hopelessly lost.
Wednesday Oct 21, 2009 #
Cycling 15:00 [3]
Running 1:00:00 [3]
Jogged down to endcliff park with ralph and manwen and then did 6 x 40s on the flat at about sprint racey sorta pace, then 6 x 10 second hills, then 4 x 10 second flat out sprints then drills then jog home. Lots of rest inbetween everything and feeling good...
Cycling 10:00 [3]
To decathlon
Tuesday Oct 20, 2009 #
Cycling 25:00 [3]
Sorting out all my work before I go away...
Monday Oct 19, 2009 #
Cycling 25:00 [3]
Sunday Oct 18, 2009 #
Running warm up/down 15:00 [3]
Orienteering race 1:00:00 [4]
CSC final. Ran quite early and felt a bit tired but still did ok. Just a few slip ups here and there.
Saturday Oct 17, 2009 #
Running warm up/down 25:00 [3]
Had to go wake up sleeping beauty.
Orienteering 40:00 [4] 9.0 km (4:27 / km)
Pre Breakfast sprint training.
Did courses from last years chase.
Also added in the fastest splits from the day into mine and ralphs thing and get schooled at the begining but then gain back a bit of time on the second course. Which is odd considering we had no rest and they did...
Did courses from last years chase.
Also added in the fastest splits from the day into mine and ralphs thing and get schooled at the begining but then gain back a bit of time on the second course. Which is odd considering we had no rest and they did...
Friday Oct 16, 2009 #
Cycling 15:00 [2]
Running 20:00 [2]
Recovery jog and did some drills in the middle.
Thursday Oct 15, 2009 #
Cycling 25:00 [3]
Running warm up/down 45:00 [3]
Run to rivelin. Saw poo boy slacking on the way there.
Running hills 25:00 [4]
2 x 6 hills, Started feeling it the last couple but not before.
Wednesday Oct 14, 2009 #
Cycling 25:00 [3]
Running long 1:10:00 [3] 15.0 km (4:40 / km) +750m 3:44 / km
Long run up kinder with Ralph and GG. Slow because of all the rocks and GG slowing down to look at children. Sick.
Running intervals 40:00 [4]
Playing about in the ditches on kinder, so much fun. 10 x 3 mins on 1 off.
Tuesday Oct 13, 2009 #
Cycling 45:00 [2]
Into uni then back then to physio then back then to uni then town then back.
Cycling 40:00 [3]
To track with treb, the right way this time. Also part the way back.
Cycling 20:00 [1]
Really slowly behind treb who had decided on a weights session by puncturing and walking back with bike on back. He even made me bang my knee...
Running warm up/down 20:00 [3]
3 laps and then drills. Drills make my calfs ache.
Running intervals 40:00 [4] 6.0 km (6:40 / km)
4 x 1500 at threshold. Kinda didn't expect threshold to be this much faster on track than grass but did, 4 45, 4 53, 4 50, 4 50. So first one too fast and last 200m of the last two felt a little bit over threshold. Still not pushing 100% but at stages of starting to feel a bit of lactic. Ralphy just got into his zone...
Calfs feeling the drills.
Also just as a note, did all shoulder exerises and a full stretch when I got back.
Calfs feeling the drills.
Also just as a note, did all shoulder exerises and a full stretch when I got back.
Monday Oct 12, 2009 #
Cycling 35:00 [2]
Into uni and shopping and stuff.
Sunday Oct 11, 2009 #
Running 1:20:00 [3]
Longish run, mostly talking the whole way. Only did one lap as this week has been heavy.
Running 10:00 [5]
Sprint up the hill to Gareth the nastiest person in the world...
Saturday Oct 10, 2009 #
Running intervals 1:20:00 [4]
Long warm up and drills, then 6 x 1km at 3.37, 33, 33, 31, 30, 28, then 10 hill sprints.
Running warm up/down 20:00 [2]
Recovery jog in afternoon
Strength and Conditioning 20:00 [1]
Core session with kim
Friday Oct 9, 2009 #
Running 1:15:00 [3] 14.5 km (5:10 / km)
Longish run with Ralph and GG.
Thursday Oct 8, 2009 #
Cycling 35:00 [3]
Had to go to shops aswell
Running hills 50:00 [4]
Under 30 mins for rest and reps. 10 mins jog either way.
30s, 60s, 90s, 60s, 30s x 2 + 2 short ones at the end with ralph.
Feeling good on the hills, was getting the same distance each time.
30s, 60s, 90s, 60s, 30s x 2 + 2 short ones at the end with ralph.
Feeling good on the hills, was getting the same distance each time.
Wednesday Oct 7, 2009 #
Cycling 25:00 [2]
ITU + HFU x2
Cycling 35:00 [4]
To Eccy woods.
Orienteering 20:00 [3]
Round Eccy woods with Treb. Doing talk o and going at a reasonable pace.
Running intervals 15:00 [4]
Banged out a set of 10 up downs.
Tuesday Oct 6, 2009 #
Cycling 15:00 [2]
ITU+HFU
Cycling 1:00:00 [3]
Cycling to/from track... Got incredibly lost on the way there and knocked off by some stupid woman on the way back so not the best ride. Soaked through coming back too..
Running warm up/down 20:00 [3]
Drills + warm up
Running intervals 20:00 [4]
Track with Hallamshire. Session was meant to be 10 x 2min on with 1 min off. A little hardcore for someone who last set foot on a track just before JWOC. Didn't help that I ate just before I went. Did 2 and a half gritting my teeth before I had to drop the boys off at the pool, then did another 2 with my stomach hurting so just did another half one and called it a night. Was 10mins of reps in the end. Not sure if the commute is entirely worth it but will give it another go without the stupid eating...
Monday Oct 5, 2009 #
Cycling 30:00 [2]
Sunday Oct 4, 2009 #
Orienteering race 40:00 [4] 7.0 km (5:43 / km)
SHI relay.. First leg.
Really tired from the day before but it started off at quite a steady pace so was all ok, just stuck in there making sure I was going to the right gaffles. Had a longer one at 4 and missed 5 slightly so was a little bit down in the train when I got to 6. (The one after 5 and before 7 for anyone who was unsure of this...) But slowly gained places on the next few legs. Was just behind Hector going into 10 and 11 but then he pulled out a little bit on the next couple and then him and Doug went flying off over the shit limestone pavement with me and ralph left slipping and sliding and falling all over the place. Then was with Ralph, who had done the best job of following me the whole way round and beat him into the finish. Overall think I ran as best I could. Terrian running muscles were dead from yesterday so was losing time on all the really tough bits but otherwise pleased.
Really tired from the day before but it started off at quite a steady pace so was all ok, just stuck in there making sure I was going to the right gaffles. Had a longer one at 4 and missed 5 slightly so was a little bit down in the train when I got to 6. (The one after 5 and before 7 for anyone who was unsure of this...) But slowly gained places on the next few legs. Was just behind Hector going into 10 and 11 but then he pulled out a little bit on the next couple and then him and Doug went flying off over the shit limestone pavement with me and ralph left slipping and sliding and falling all over the place. Then was with Ralph, who had done the best job of following me the whole way round and beat him into the finish. Overall think I ran as best I could. Terrian running muscles were dead from yesterday so was losing time on all the really tough bits but otherwise pleased.
Running warm up/down 15:00 [2]
Saturday Oct 3, 2009 #
Orienteering race 1:40:00 [4] 15.0 km (6:40 / km) +400m 5:53 / km
SHI Individual.
Moved up to 21 so that wales could at least fill all the team spots, but did mean it was a looong course.
In terms of how it went, I'm pretty happy. Started off strong but then lost 4 mins on 5 (about 25mins into the course) and lost all momentum I'd gained. Saw Duncan Archer here and pulled away from him on the next few controls to the forest. Then the shit bit in the forest. Then when I reemerged into the oen he was right behind me again. Played to my strengths and kept infront of him by avoiding the heather untill we turned back to the forest where we both made the same mistake and he was quicker than me getting it (+45). Then made another mistakee just before entering the forest again (+30) but managed somehow to catch him back up on the long leg and get infront again, which I just managed to keep till the finish. Really could have done with it being 2/3s of the distance as at the moment I'm not fit enough to race this far. Pleased I did it though and pleased that I'm reasonably well up there.
Moved up to 21 so that wales could at least fill all the team spots, but did mean it was a looong course.
In terms of how it went, I'm pretty happy. Started off strong but then lost 4 mins on 5 (about 25mins into the course) and lost all momentum I'd gained. Saw Duncan Archer here and pulled away from him on the next few controls to the forest. Then the shit bit in the forest. Then when I reemerged into the oen he was right behind me again. Played to my strengths and kept infront of him by avoiding the heather untill we turned back to the forest where we both made the same mistake and he was quicker than me getting it (+45). Then made another mistakee just before entering the forest again (+30) but managed somehow to catch him back up on the long leg and get infront again, which I just managed to keep till the finish. Really could have done with it being 2/3s of the distance as at the moment I'm not fit enough to race this far. Pleased I did it though and pleased that I'm reasonably well up there.
Running warm up/down 10:00 [2]
Friday Oct 2, 2009 #
Note
Travelling to Ireland today...
Haven't had a decent nights sleep in a week as I keep coughing at night. Feel ok in the day, just a mild cold but at night its shit. Oh well, feeling rested from not running at least.
Haven't had a decent nights sleep in a week as I keep coughing at night. Feel ok in the day, just a mild cold but at night its shit. Oh well, feeling rested from not running at least.
Thursday Oct 1, 2009 #
Cycling 50:00 [3]
Lots and lots, including cycling up a massive hill to get a free pizza to be told they had none... Sad times