Training Log Archive: ba-baIn the 28 days ending Feb 28, 2011:
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Monday Feb 28, 2011 #
5 PM
Running - Trail 36:00 [2] 5.5 km (6:33 / km) +80m 6:06 / km
slept:7.5 weight:73kg shoes: Adidas Kanadia TR3
Knacked after my day but decided to make a last attempt on the Moving Box. Little time before darkness so drove out to Redmires. Felt much better after a nice, if slow, run.
Garmin died so back to the old Casio/MMR guesswork!
Garmin died so back to the old Casio/MMR guesswork!
Sunday Feb 27, 2011 #
Note
My knee now appears to be fine (despite twatting it on a rock leaving #1 today). After a piss-poor February it's time to buckle down to some work and good training over the next 3 weeks (BUCS) before taking it easy in the week before the Skyline, before pushing on towards the JK and the British, which is my big aim O-wise.
10 AM
Warm up/down 12:25 [3] 2.43 km (5:07 / km) +4m 5:04 / km
ahr:160 max:196 slept:9.0 shoes: Muclaw 333 (3)
Trying to shake the body out after the hall floor.
Orienteering race 1:32:40 [3] ***** 9.4 km (9:51 / km) +310m 8:28 / km
ahr:164 max:178 spiked:13/29c shoes: Muclaw 333 (3)
Torver Back Common Black
Ran: 11.48km, 8.04min/km; 381m (!?)
Hmm. Lets start with the mistakes. This could take some time:
2 - somehow ended up in the plantation to the north - poor bearing out of control to x-ing point. 2mins
4 - chuffed up the AP (bigopen marsh) and leaving it (that is, if I ever hit it...). 2mins.
By now I'd been caught 5mins by Lard so tried to pull away in the open. Then this happened:
7 - Got mid-way OK (big lake, easy) but had no plan and failed to even take a bearing. 8minutes of wandering, swearing and debating jibbing it in ensued.
17 - really slow to the turn-over.
19 - too low, again missed the same open marsh as for #4. 2mins.
20,21,22 - just really slow and unsure through here. My heart just wasn't in it...
25 - thrown by the wood, poor direction from AP (calling it a bearing would be very courteous)
And now a few things to cheer me up:
After my big hash on 7 I was fairly clean through 9-15. At 11 I was caught by Spongey and, despite taking a different (higher) line I reached 13 at the same time.
Maybe there's hope for me in the lakes yet?!
In a massive boo when I finished. Feeling better now but must. do. better. at getting into O mode.
Ran: 11.48km, 8.04min/km; 381m (!?)
Hmm. Lets start with the mistakes. This could take some time:
2 - somehow ended up in the plantation to the north - poor bearing out of control to x-ing point. 2mins
4 - chuffed up the AP (bigopen marsh) and leaving it (that is, if I ever hit it...). 2mins.
By now I'd been caught 5mins by Lard so tried to pull away in the open. Then this happened:
7 - Got mid-way OK (big lake, easy) but had no plan and failed to even take a bearing. 8minutes of wandering, swearing and debating jibbing it in ensued.
17 - really slow to the turn-over.
19 - too low, again missed the same open marsh as for #4. 2mins.
20,21,22 - just really slow and unsure through here. My heart just wasn't in it...
25 - thrown by the wood, poor direction from AP (calling it a bearing would be very courteous)
And now a few things to cheer me up:
After my big hash on 7 I was fairly clean through 9-15. At 11 I was caught by Spongey and, despite taking a different (higher) line I reached 13 at the same time.
Maybe there's hope for me in the lakes yet?!
In a massive boo when I finished. Feeling better now but must. do. better. at getting into O mode.
Saturday Feb 26, 2011 #
Event: Twin Peaks
12 PM
Running - Trail 2:24:57 [3] 16.6 km (8:44 / km) +1241m 6:21 / km
ahr:153 max:187 slept:8.0 shoes: Muclaw 333 (3)
Lakeland 10-miler from Kirkstone with Little Rob, Hobbs and Rhys 'look at my beard!' FR. Suffering a bit from a couple of nights' poor sleep, but a cracking day out in (mostly) glorious weather - a bit windy at times and it tried hailing at one point.
Red Screes, Dove Crag, Priest's Hole (where I abused a log book, which Rhys then told me belonged to a 10-y-o girl. Oh well, I hope she's flattered by my remark of 'nice tits'...) Hit the Ridge along Hartsop-above-how and dropped down beyond Brothers Water. Then climbed up Hartsop Dodd from the north, which was a bitch! before finishing up Caudale Moor before out r-cing Rob back to Kirkstone.
Was surprised to be going well on the descents considering how wrecked my legs were from thursday morning (and lunges in Bar1/Roar)
http://connect.garmin.com/activity/70437949
Red Screes, Dove Crag, Priest's Hole (where I abused a log book, which Rhys then told me belonged to a 10-y-o girl. Oh well, I hope she's flattered by my remark of 'nice tits'...) Hit the Ridge along Hartsop-above-how and dropped down beyond Brothers Water. Then climbed up Hartsop Dodd from the north, which was a bitch! before finishing up Caudale Moor before out r-cing Rob back to Kirkstone.
Was surprised to be going well on the descents considering how wrecked my legs were from thursday morning (and lunges in Bar1/Roar)
http://connect.garmin.com/activity/70437949
Friday Feb 25, 2011 #
Other Sport 25:00 [1]
slept:8.0 shoes: Krapsta Crapstroturf
Showed a few sparks, but mainly shit.
the least said about playing 'keeper in the previous game, the better.
the least said about playing 'keeper in the previous game, the better.
Thursday Feb 24, 2011 #
2 AM
Running - Trail (Drunken night run!) 1:48:00 [2] 16.17 km (6:41 / km) +315m 6:05 / km
slept:7.0 shoes: Adidas Kanadia TR3
Yes, you read the time correctly: http://connect.garmin.com/activity/70006300
For some reason after beerienteering I wanted to go for a run. As I wouldn't be able to get to the moving box this month I decided 'why not' and, after nipping home to dress a bit more appropiatly (still in my natty lycra mind) and grab map/mars bars/headlamp I headed out. I was still fairly pissed but really enjoyed being out in the dark. I didn't find the box (got to the bridges and forgot the clue, didn't look under the bridge) and decided to head home along the A57. My watch died at the top of Hagg Lane, but I'm so thorough when drunk that I had a back-up on my wrist!
had to stop for many poos mind...
Drank very little. I was adament whilst out that this would result in no hangover, but I got really dehydrated and felt shit when I woke up properly (and for the next few days!)
fuckin' mental!
For some reason after beerienteering I wanted to go for a run. As I wouldn't be able to get to the moving box this month I decided 'why not' and, after nipping home to dress a bit more appropiatly (still in my natty lycra mind) and grab map/mars bars/headlamp I headed out. I was still fairly pissed but really enjoyed being out in the dark. I didn't find the box (got to the bridges and forgot the clue, didn't look under the bridge) and decided to head home along the A57. My watch died at the top of Hagg Lane, but I'm so thorough when drunk that I had a back-up on my wrist!
had to stop for many poos mind...
Drank very little. I was adament whilst out that this would result in no hangover, but I got really dehydrated and felt shit when I woke up properly (and for the next few days!)
fuckin' mental!
Tuesday Feb 22, 2011 #
Note
slept:6.0
today all my muscles ache.
Was it circuits?
Was it busting some moves in Population?
who knows!
Was it circuits?
Was it busting some moves in Population?
who knows!
6 PM
Running - Road 36:24 [2] 6.13 km (5:56 / km) +90m 5:32 / km
ahr:140 max:160 shoes: New Balance M849
Down to intervals (got home, straight out again), very slow back home after.
Warm up/down warm up/down 3:10 [1] 0.34 km (9:19 / km)
shoes: Muclaw 333 (3)
few drills - very short, should have done more imo.
Running Intervals intervals 25:31 [4] 5.86 km (4:21 / km) +25m 4:16 / km
ahr:170 max:180 shoes: Muclaw 333 (3)
5x4(1). Good tough session - I need to do more of these throughout the winter (actually, I just need to more through the winter in general!)
Not moving particularly quickly on the quagmire, but hopefully I'll start speeding up with more of these. Treb was going really well tonight. James was too close behind me on reps 3 and 4. Sped up on 5 as was racing a bike.
a pretty slow bike.
http://connect.garmin.com/activity/69637208
Not moving particularly quickly on the quagmire, but hopefully I'll start speeding up with more of these. Treb was going really well tonight. James was too close behind me on reps 3 and 4. Sped up on 5 as was racing a bike.
a pretty slow bike.
http://connect.garmin.com/activity/69637208
Monday Feb 21, 2011 #
S&C 40:00 [2]
slept:6.5 shoes: New Balance N1024
pretty knacked but managed a bit of effort.
wu/wd negligible.
wu/wd negligible.
Sunday Feb 20, 2011 #
Event: Blackamoor Large Local event
10 AM
Warm up/down 9:39 [2] 1.5 km (6:26 / km) +65m 5:17 / km
ahr:156 max:182 rhr:48 slept:9.0 shoes: Muclaw 333 (3)
Trying to get warm, and fiddling with shoes.
Orienteering (Blackamoor Black) 1:24:55 [3] **** 9.7 km (8:45 / km) +440m 7:08 / km
ahr:166 max:181 spiked:14/20c shoes: Muclaw 333 (3)
Ran: 11.38km, 322m climb, 7:27min/km.
OK, just not great. When I was getting it right it was easy, and felt OK in running, my heart just wasn't fully in it today. Hasty decision from the start saw me head onto the moor, and I didn't have the stones to drop back to the track within sight of the start, so got a bit of extra terrain in!
Main mistakes:
2 - nice and easy bearing well and truly f'd up (too far west). Took me too long to work out what I'd done. 90secs?
11 - Couldn't see the 'crossing point' overprint, but didn't spot the obvious path route anyway (50 secs), had to toe a shoelace (40secs), then stopped thinking and entered the wrong bit of forest (30 secs) - just not thinking!
13 - didn't know which walls were crossable or not, so took it cautious.
I think the reason I felt good running was I wasn't putting much effort in. Found it hard to focus today and it showed.
http://connect.garmin.com/activity/69241485 , will QR when I can scan in.
SYO's new printer needs its magenta looking at.
OK, just not great. When I was getting it right it was easy, and felt OK in running, my heart just wasn't fully in it today. Hasty decision from the start saw me head onto the moor, and I didn't have the stones to drop back to the track within sight of the start, so got a bit of extra terrain in!
Main mistakes:
2 - nice and easy bearing well and truly f'd up (too far west). Took me too long to work out what I'd done. 90secs?
11 - Couldn't see the 'crossing point' overprint, but didn't spot the obvious path route anyway (50 secs), had to toe a shoelace (40secs), then stopped thinking and entered the wrong bit of forest (30 secs) - just not thinking!
13 - didn't know which walls were crossable or not, so took it cautious.
I think the reason I felt good running was I wasn't putting much effort in. Found it hard to focus today and it showed.
http://connect.garmin.com/activity/69241485 , will QR when I can scan in.
SYO's new printer needs its magenta looking at.
Saturday Feb 19, 2011 #
Note
slept:9.0
iffy knee and snow = day in the pub.
Friday Feb 18, 2011 #
Other Sport (Football) 40:00 [1]
slept:8.0 shoes: Krapsta Crapstroturf
Played fairly well in attack. Unfortunately I should have been in defense...
Thursday Feb 17, 2011 #
Note
slept:7.0 (rest day)
Felt a few twinges, no time anyway and a bit tired.
Wednesday Feb 16, 2011 #
1 PM
Running - Road 1:02:09 [3] 12.92 km (4:49 / km) +297m 4:19 / km
ahr:154 max:172 slept:6.5 shoes: New Balance M849
4 hour incubation, so whilst E. coli did its thang I strapped on the porno shorts and did mine. Lygate-Gladstone-Crimicar hills, dropped down to Bole Hill road to take in tinker lane on the way back. I was feeling pretty sprightly until this last hill, think I was suffering a bit from lack of food - ravenous by the time I got home!
http://connect.garmin.com/activity/68567307
Need to work on posture up hills (back's doing too much work) and running off the top better. Otherwise, glad to see the avHR dropping towards where it should be.
http://connect.garmin.com/activity/68567307
Need to work on posture up hills (back's doing too much work) and running off the top better. Otherwise, glad to see the avHR dropping towards where it should be.
Tuesday Feb 15, 2011 #
6 PM
Running - Road 33:42 [2] 5.98 km (5:38 / km) +101m 5:12 / km
ahr:153 max:201 rhr:50 slept:8.5 shoes: Adidas Kanadia TR3
Down to Endcliffe and Back home. Knee feelin OK for the last 2 days.
Warm up/down warm up/down 7:27 [1] 1.16 km (6:25 / km) +2m 6:22 / km
ahr:150 max:172 shoes: Adidas Kanadia TR3
wu, some shoddy drills from myself, slippy strides
Running Intervals intervals 23:20 [4] 4.6 km (5:04 / km) +20m 4:58 / km
ahr:167 max:180 shoes: Adidas Kanadia TR3
12x60(60) Jackson Pollock intervals on Endcliffe's premier mud-wrestling venue. Alas there was no-one to indulge us.
Sstarted a bit quicker than the slow pace I intended but managed to keep it up, give or take, throughout without any knee jip. Slipping around a fair bit but feeling OK.
Sstarted a bit quicker than the slow pace I intended but managed to keep it up, give or take, throughout without any knee jip. Slipping around a fair bit but feeling OK.
Monday Feb 14, 2011 #
6 PM
Running - Road 36:59 [2] 7.22 km (5:07 / km) +135m 4:41 / km
ahr:149 max:166 slept:8.5 shoes: New Balance M849
Stuck in labs until 5.45 so missed circuits. 'mare of a day as well.
Out for a little run once back to try and perk myself up - it worked! Walkley, top part of Heroes, Crookes, X-Pool, parks. Knee felt OK all day after it flared up last night - but I'm expecting it to come back in an hour or so, must book physio.
Pleasantly surprised to see avhr drop below 150 in a long time!
Out for a little run once back to try and perk myself up - it worked! Walkley, top part of Heroes, Crookes, X-Pool, parks. Knee felt OK all day after it flared up last night - but I'm expecting it to come back in an hour or so, must book physio.
Pleasantly surprised to see avhr drop below 150 in a long time!
Sunday Feb 13, 2011 #
10 AM
Warm up/down warm up/down 5:46 [2] 1.36 km (4:14 / km) +10m 4:05 / km
ahr:156 max:167 slept:7.5 shoes: Inov8 Oroc 340
After all my bellyaching I felt OK on the run to the start!
Orienteering race (RHT Brown, Sherwood Pines) 1:10:04 [3] ***** 9.7 km (7:13 / km) +115m 6:49 / km
ahr:174 max:183 spiked:14/26c shoes: Inov8 Oroc 340
Ran: 11.11km, 132m: 6.18min/km.
So I'm still feeling a bit flat and that transferred to my nav a bit, but I'm fairly happy that I got in around 70mins. Made quite a few small misses in and around the circle, and compass was pretty shocking, but I was going better than a few weekends ago I reckon, and running OK at times - nothing good but fairly encouraging!
Main fluffs:
2 - iffy coming in from the open area, too far north (repeated this again later!) 25secs
(5 - I had intended to go straight! but drifted out leaving 4)
9 - Poor line through the LG, came out too far east. easily rectifiable (20secs) but knew it was going to happen and didn't account for it.
11 - poor direction leaving 10, fluffed after crossing the path and never rerally in control. 25secs.
15 - hit ap fine, just got wrong line and ran past the pit. 40secs.
18 - couldn't relate the open 'fingers' to what was on the ground, got confused between them, spent a bit of time thrashing around before heading back towards the open and discovering my mistake. Also slow on 1st part of leg. 3mins.
19 - parallel error with paths. Schoolboy. 50secs.
20 - too far into LG, ran past depression. 10secs (silly mistake).
23 - hesitant before circle and poor in circle. 25secs.
24 - took inopportune rc as white seemed more green!
25 - bounced about in the LG before ending up too far north. 40secs.
Rich Robinson did 53. 17mins down is a bit iffy, but at the moment I'm expecting to be this far down and being beaten by a handful of M40/45s. Enjoyed myself and looking forward to getting back to where I was last season soon!
This is sort of right. Bit off towards #19 but you can sort of see what I did...
So I'm still feeling a bit flat and that transferred to my nav a bit, but I'm fairly happy that I got in around 70mins. Made quite a few small misses in and around the circle, and compass was pretty shocking, but I was going better than a few weekends ago I reckon, and running OK at times - nothing good but fairly encouraging!
Main fluffs:
2 - iffy coming in from the open area, too far north (repeated this again later!) 25secs
(5 - I had intended to go straight! but drifted out leaving 4)
9 - Poor line through the LG, came out too far east. easily rectifiable (20secs) but knew it was going to happen and didn't account for it.
11 - poor direction leaving 10, fluffed after crossing the path and never rerally in control. 25secs.
15 - hit ap fine, just got wrong line and ran past the pit. 40secs.
18 - couldn't relate the open 'fingers' to what was on the ground, got confused between them, spent a bit of time thrashing around before heading back towards the open and discovering my mistake. Also slow on 1st part of leg. 3mins.
19 - parallel error with paths. Schoolboy. 50secs.
20 - too far into LG, ran past depression. 10secs (silly mistake).
23 - hesitant before circle and poor in circle. 25secs.
24 - took inopportune rc as white seemed more green!
25 - bounced about in the LG before ending up too far north. 40secs.
Rich Robinson did 53. 17mins down is a bit iffy, but at the moment I'm expecting to be this far down and being beaten by a handful of M40/45s. Enjoyed myself and looking forward to getting back to where I was last season soon!
This is sort of right. Bit off towards #19 but you can sort of see what I did...
12 PM
Orienteering 21:38 [2] ***** 3.66 km (5:55 / km) +42m 5:35 / km
spiked:3/7c shoes: Inov8 Oroc 340
Took out Lucy's short brown map, ran to the start and did the first 7 controls with Johnny. Were intending to do a bit more but we were both tired. We even couldn't be bothered with running back and plumped for walking!
Saturday Feb 12, 2011 #
11 AM
Running - Road 33:46 [2] 6.97 km (4:51 / km) +116m 4:28 / km
ahr:156 max:187 slept:9.0 shoes: New Balance M849
Walkley, BH road, loop of the lotties to introduce the shoes to some mud, crosspool, lydgate, crookes and heavygate. Passable.
http://connect.garmin.com/activity/67812444
http://connect.garmin.com/activity/67812444
Friday Feb 11, 2011 #
Note
slept:7.0
played football.
'keeper to save the knee.
Alas it didn't save my ego, shipping 9 goals :S
Still, felt good afterwards!
Was going to run when got in, but felt knacked.
'keeper to save the knee.
Alas it didn't save my ego, shipping 9 goals :S
Still, felt good afterwards!
Was going to run when got in, but felt knacked.
Thursday Feb 10, 2011 #
Note
just no time recently.
Although Tuesday was entirely my fault.
the rest not.
Although Tuesday was entirely my fault.
the rest not.
Monday Feb 7, 2011 #
Note
slept:5.0
Superbowl>sleep.
Knee feeling much better, maybe time to put in some light running, in my new shoes of course. Got a lot of hours to put in if I'm going to reach dan's benchmark!
Knee feeling much better, maybe time to put in some light running, in my new shoes of course. Got a lot of hours to put in if I'm going to reach dan's benchmark!
5 PM
S&C 40:00 [2]
shoes: New Balance M849
missed all the jumpy ones for added core/balancing.
Warm up/down warm up/down 5:00 [1]
shoes: New Balance M849
Running - Road 27:48 [2] 5.47 km (5:05 / km) +100m 4:39 / km
shoes: New Balance M849
to circuits, then around crookes and x-pool with hobbs after. Very stop-start but nice to be out again. Knee felt OK, couple of twinges on the downhill at the end - need to stay prudent!
started wearing my new shoes. Which have been under my bed for 3 months. Like running in bouncy castles!
started wearing my new shoes. Which have been under my bed for 3 months. Like running in bouncy castles!
Sunday Feb 6, 2011 #
Note
rhr:44 slept:9.5
Saturday Feb 5, 2011 #
Note
rhr:52 slept:9.0 (injured)
knee bollocksed after footy.
fuck-a-doodle-do.
It's all XC's fault (by association).
Also slightly the fault of the XC club being so poor in comparison to ShUOC.
Needless to say Mickleden straddle won't be happening tomorrow, which is a right kick in the nads. Need to find a longish race before Edale Skyline to get some race practise in - the only one that springs to mind is the Grindleford Gallop 1 week before BUCS/2 weeks before the Skyline. Not sure if racing this would be a good idea that soon before 2 heftyish weekends. I'd go along for the run and not race, but it's £14 bloody quid. Cheap for a road runner, but I ain't one.
bit hacked off, hope the last week off (and the one more than likely coming up) don't impact too much later in the year. At least I'll be well rested.
But the week after a deadline is meant to be full of lots of running. Looks like I'll be watching DVDs/drinking with most of my evenings. Healthy. Not having a gym membership there's not much I can do. any suggestions?
fuck-a-doodle-do.
It's all XC's fault (by association).
Also slightly the fault of the XC club being so poor in comparison to ShUOC.
Needless to say Mickleden straddle won't be happening tomorrow, which is a right kick in the nads. Need to find a longish race before Edale Skyline to get some race practise in - the only one that springs to mind is the Grindleford Gallop 1 week before BUCS/2 weeks before the Skyline. Not sure if racing this would be a good idea that soon before 2 heftyish weekends. I'd go along for the run and not race, but it's £14 bloody quid. Cheap for a road runner, but I ain't one.
bit hacked off, hope the last week off (and the one more than likely coming up) don't impact too much later in the year. At least I'll be well rested.
But the week after a deadline is meant to be full of lots of running. Looks like I'll be watching DVDs/drinking with most of my evenings. Healthy. Not having a gym membership there's not much I can do. any suggestions?
Friday Feb 4, 2011 #
Other Sport 35:00 [1]
slept:7.0 shoes: Krapsta Crapstroturf
So I was awoken at 5.30 by my 'roof' being blown off and water trickling into the cavity. woop.
Although I don't want to play football much, we were short of numbers so I turned up to help the guys out. Knee feels OK now, but will have to see how it feels later. Should be able to skip it next week when the XC guys are back playing. Hope it hasn't impinged upon my weekend plaaans.
Although I don't want to play football much, we were short of numbers so I turned up to help the guys out. Knee feels OK now, but will have to see how it feels later. Should be able to skip it next week when the XC guys are back playing. Hope it hasn't impinged upon my weekend plaaans.
Thursday Feb 3, 2011 #
Note
rhr:44 slept:5.5
pulled a late one finishing lit review.
Wednesday Feb 2, 2011 #
Note
rhr:46 slept:7.5
I'm feeling much better mentally after a couple of days off, and knees starting to feel a bit better. Busy today with lab/planning course, but should be able to start working my way back to half-descent over the next couple of weeks. Need to remember to keep doing everything for the enjoyment, as I think I got a bit bogged down in over-thinking last week.
Tuesday Feb 1, 2011 #
Note
rhr:52 slept:7.5
I should have worn my hrm during my 'phone interview - it was like having the scot's dragoon guards inside my rib-cage!