Training Log Archive: ba-baIn the 30 days ending Apr 30, 2009:
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Thursday Apr 30, 2009 #
Note
stuff to sort, and with the afternoon's session canceled decided to actually do some work!
Wednesday Apr 29, 2009 #
Note
(rest day)
nay chance to do anything today as SingSoc's taking up most of it.
Tuesday Apr 28, 2009 #
Note
no hangover.
odd, as I remember little and so must have been pretty sloshed
odd, as I remember little and so must have been pretty sloshed
Running - Road warm up/down 18:00 [2] 3.0 km (6:00 / km) +30m 5:43 / km
to Springvale via BlakeSt, home through Ponderosa and the rain.
Running Intervals hills (Springvale sprints) 20:00 [4] 4.0 km (5:00 / km) +310m 3:36 / km
shoes: Asics somethings
10x 15,30 on Springvale Road. Jog Down recovery, kept an OK pace so not much recovery chance.
Distance/Climb an mmr informed guess.
Distance/Climb an mmr informed guess.
Monday Apr 27, 2009 #
Running - Road (Road) 25:30 [3] 5.65 km (4:31 / km) +84m 4:12 / km
slept:7.0 shoes: Asics somethings
Before Circuits - Walkely, Crookes, across to Lydgate, across to A57, down to Broomhill, Crookesmore Road to Circuits. Felt good. Vesty.
S&C 37:00 [3]
shoes: Asics somethings
not too bad. Missed the first exercise as had to make poos after the run.
Warm up/down warm up/down 10:00 [1]
jog/stretch.
woop, AGM!
about 5 poos today as well :S
woop, AGM!
about 5 poos today as well :S
Sunday Apr 26, 2009 #
Event: Sheffield Half Marathon
Bike (Road) 33:20 [2] 11.7 km (21.1 kph)
slept:8.0 shoes: Claude Butler Trail Ridge(Bike
Had a 12-6 rehearsal in Ranmoor so rode out (which meant I could watch the men's winners finish the marathon!)
Looped home via Crimicar and Crosspool. Kept a half-decent gear spinning most of the time, but did have to stop up Crimicar to rearrange my shorts...
Looped home via Crimicar and Crosspool. Kept a half-decent gear spinning most of the time, but did have to stop up Crimicar to rearrange my shorts...
Running - Road (Road/Trail) 14:00 [3] 2.89 km (4:51 / km) +80m 4:15 / km
shoes: Asics somethings
Good Steady Pace through stables and Allotments to bench near Dragon Stone.
Running - Road tempo (Road/Trail) 11:25 [5] 2.89 km (3:57 / km) +40m 3:42 / km
shoes: Asics somethings
Took ~5mins rest then decided to nail it back the same way. Struggled a bit on the few hills, wanted to get back in 11mins but alas nay. Good training for the last 10~15mins of a fell race (as long as it's mostly downhill..) Feeling a lot more human now after the last few weeks, might manage to get some form going before the fell races come along in earnest.
who the hell is Earnest?
who the hell is Earnest?
Saturday Apr 25, 2009 #
Warm up/down warm up/down 15:00 [1]
shoes: Asics somethings
to prologue, some stretching, bit of jogging. The Usual.
Orienteering race (Prologue - Platt Fields) 16:56 [4] *** 3.0 km (5:39 / km) +10m 5:33 / km
spiked:14/15c slept:7.0 shoes: Asics somethings
What you expect from a Platt Fields Prologue - running with not much nav required. Started at a good pace and managed to keep at it mostly. Later on lost a bit of time out of controls catching a bit of breath. 1 error to #3, 10secs involving control in middle of circular fence and not realising. Bit tired at the end - slow finish leg, but pleased to be under 17mins (target when looked at watch at #8ish) Not much in the way of deviating from the line, but when you had to (5 legs) boy did you deviate!
Orienteering race (Chase - Own'es Park etc.) 15:50 [5] **** 2.6 km (6:05 / km) +10m 5:58 / km
spiked:19/24c shoes: Asics somethings
More technical around the Halls of Residence etc. Was starting at exactly the same time as another bloke, about 30secs down on 2nd. Led to 2, then paused a bit out of it but took a better route on longer leg to 3 - still only up by about 5 secs though. Was up for a contest, but somehow managed to loose him between 5 and 6 (about 50m!) and never saw him thereafter! Slowed to check map to 7, and caught sight of 2nd place at 12 - he was about 10secs ahead here. Knew I could keep the pace up but not go much quicker, so had to keep the nav clean. Hence the reason I lost 20secs on the next leg with fannying about. Bit of an error trying to do 19 before 18, but I was comfortable and didn't really have it in me to catch 2nd after these errors.
Not as good at looking forward on this race as smaller scale so everything came up quicker, and was a more technical area.
Despite the small field (only 6 Mopen) still pleased with the runs I had, which would have put me in a good placing in a larger field with more quality athletes.
Start clock/SIs out of sinc = readout said 15.04. Watch said 15.50ish
Not as good at looking forward on this race as smaller scale so everything came up quicker, and was a more technical area.
Despite the small field (only 6 Mopen) still pleased with the runs I had, which would have put me in a good placing in a larger field with more quality athletes.
Start clock/SIs out of sinc = readout said 15.04. Watch said 15.50ish
Thursday Apr 23, 2009 #
Bike 30:00 [1] 7.75 km (15.5 kph)
slept:8.0
Very easy ride on Dad's shit bike to Hayfield and back along the trail as legs were very stiff last night/this morning
Wednesday Apr 22, 2009 #
Running - Road (Road/Rocky Trail) 46:40 [3] 9.66 km (4:50 / km) +160m 4:28 / km
slept:8.5 weight:71kg shoes: Asics somethings
Run to get the keys back off Iain - via Strines for some variety!
Up Appletree to the GC, over to the Fox at Brookbottom, down again to Strines Station. Up across Strines Road to the canal. 3km or so along, past Swizzles (making double lollies/fizzers today), through town, up to Iain's, down from Iain's, home past the old primary school's walking bus (luminous vests not as luminous as my shirt)
Stopped 3 times to stretch. Felt a bit better than the last 2 days but still not fantastic. Last 2kms from the canal through town to home sped up, kept pace even on hills.
trod
Up Appletree to the GC, over to the Fox at Brookbottom, down again to Strines Station. Up across Strines Road to the canal. 3km or so along, past Swizzles (making double lollies/fizzers today), through town, up to Iain's, down from Iain's, home past the old primary school's walking bus (luminous vests not as luminous as my shirt)
Stopped 3 times to stretch. Felt a bit better than the last 2 days but still not fantastic. Last 2kms from the canal through town to home sped up, kept pace even on hills.
trod
Tuesday Apr 21, 2009 #
S&C 10:00 [2]
pre-breakfast (i.e. post-elevenses) core and leg work as I have floor space! Thighs felt a bit crampy so didn't do as much as I wanted.
Running - Road (Trail/Terrain/Grass) 52:00 [3] 7.45 km (6:59 / km) +285m 5:52 / km
slept:8.0 shoes: Inov8 RocLite 320
Drove to Hayfield, ran from Bowden Bridge.
Across the Campsite and up to Christine's Gate. Along Shoulder of Fammine etc, Mount Famine, South Head, down Dimpus, then across fields to Tunstead and back to the car.
Felt tired but OK up the hills - kept going even if walking. However, half as fast downhill as I want to be - legs felt very jelly-like and I just couldn't concentrate on where to put my feet, despite being on a path!
However, good to give the new shoes something a bit rougher.
Finally got a haircut - now the eyebrows aren't having their good work undermined by the mop!
back to the routes
Lots of lambs in the fields, some very very new. How can something so cute grow into something so damn retarded!
Across the Campsite and up to Christine's Gate. Along Shoulder of Fammine etc, Mount Famine, South Head, down Dimpus, then across fields to Tunstead and back to the car.
Felt tired but OK up the hills - kept going even if walking. However, half as fast downhill as I want to be - legs felt very jelly-like and I just couldn't concentrate on where to put my feet, despite being on a path!
However, good to give the new shoes something a bit rougher.
Finally got a haircut - now the eyebrows aren't having their good work undermined by the mop!
back to the routes
Lots of lambs in the fields, some very very new. How can something so cute grow into something so damn retarded!
Running Intervals hills (Watford Road upper) 10:20 [4] 1.81 km (5:43 / km) +120m 4:17 / km
shoes: Asics somethings
Always forget that I have one of the better hill-reps roads in town on my doorstep. Headed out about 80mins after finishing Kinder Run.
intended on 5reps, then cranking out a 6th. Managed 7, but on the last struggled up the last 20m or so so called it a day. After last rep jogged back the longer way (still about 250m only)
7*reps, each. ~120m, ~17m vertical climb. jog down recovery.
intended on 5reps, then cranking out a 6th. Managed 7, but on the last struggled up the last 20m or so so called it a day. After last rep jogged back the longer way (still about 250m only)
7*reps, each. ~120m, ~17m vertical climb. jog down recovery.
Monday Apr 20, 2009 #
Running - Road (Road/Trail/Grass) 33:00 [2] 6.5 km (5:05 / km) +65m 4:50 / km
slept:8.0 shoes: Inov8 RocLite 320
Back to the old stomping ground - short easy run to try out the new treads - they're comfy, but need to get used to the proper lacing (started off too tight downhill)
Along the SVT with a few zig-zags in park, around Birch Vale resser (never been round here) and back with a few more zig-zags. stopped a few times to stretch, esp the ITBs, it felt OK, but quite weak (like they could go at any moment)
Good to get the legs started again, hopefully will be fit enough for the fell season.
Along the SVT with a few zig-zags in park, around Birch Vale resser (never been round here) and back with a few more zig-zags. stopped a few times to stretch, esp the ITBs, it felt OK, but quite weak (like they could go at any moment)
Good to get the legs started again, hopefully will be fit enough for the fell season.
Sunday Apr 19, 2009 #
Note
Spent a 2nd weekend in the North-East sunshine - I've been there twice and from what I've seen of the weather it's the place to be!
Supporting Lucy in the iRoc, spent a lot of time standing around but didn't get too bored. Picked up a pair of new trail shoes cheap as well, bonza.
Despite doing nothing though my left ITB was acting up a bit again so will have to watch it unless I want a repeat of the knee thing of February.
Supporting Lucy in the iRoc, spent a lot of time standing around but didn't get too bored. Picked up a pair of new trail shoes cheap as well, bonza.
Despite doing nothing though my left ITB was acting up a bit again so will have to watch it unless I want a repeat of the knee thing of February.
Thursday Apr 16, 2009 #
Note
slept:9.0
quite tired (physically and mentally) despite a good 9 hours sleep. Feel heavy.
Wednesday Apr 15, 2009 #
Running - Road (Road) 37:00 [2] 7.5 km (4:56 / km) +115m 4:35 / km
slept:7.5 shoes: Asics somethings
Down to Daniel Hill, along Langsett Road to Hillsborough, loop through the park, towards Loxley, up to Walkley and home. Felt OK at start, got a bit feverish as went on. I have managed to get a cold and mild arse-gravy (Y)
Stopped to stretch a few times - legs tight as a banjo-string.
Stopped to stretch a few times - legs tight as a banjo-string.
Monday Apr 13, 2009 #
Warm up/down warm up/down 10:00 [1]
shoes: Inov8 Mudclaw 330 'O'
got through the map tent early due to 3rd long Q of the day (after bus and toilet)
Orienteering race (JK Day4 Relay - Dipton) 22:25 [5] **** 3.5 km (6:24 / km) +70m 5:49 / km
spiked:9/12c shoes: Inov8 Mudclaw 330 'O'
3rd Leg for ShUOC Morning Glory (easily the best name of the day) after Gaz and Faz. Easily the best I've O'd in a race - was on a par with the likes of Hartman et al. (even if it was Orange standard!)
Straight out of the field managed to catch a 90deg error withing 2 secs - wasted 10 maybe. Then clean through 1 and 2. ~10secs lost on 3 (due to change from 1:15 to 1:10? :P ) Bit slow to 4, ~10s lost on 5. Clean through 6-9. Was racing Durham here, who seemed fresher than me. Bit high on 10, 15s lost, but Durham had a bigger error. Slow up the hill to 11, 5secs lost max. Then hit the path to 12, started running but knew it wasn't going to happen as Durham passed and kept on going to take 6th by 15secs. Managed to hold off Interlopers - who I'd been 20secs behind for most of the course - for 7th by 4 secs.
Chuffed, but gutted not to get us a bit higher up - reckon I could have easily if hadn't been ill last week. Left it all out in the forest though and the nav hel up to my plan of just run!
Straight out of the field managed to catch a 90deg error withing 2 secs - wasted 10 maybe. Then clean through 1 and 2. ~10secs lost on 3 (due to change from 1:15 to 1:10? :P ) Bit slow to 4, ~10s lost on 5. Clean through 6-9. Was racing Durham here, who seemed fresher than me. Bit high on 10, 15s lost, but Durham had a bigger error. Slow up the hill to 11, 5secs lost max. Then hit the path to 12, started running but knew it wasn't going to happen as Durham passed and kept on going to take 6th by 15secs. Managed to hold off Interlopers - who I'd been 20secs behind for most of the course - for 7th by 4 secs.
Chuffed, but gutted not to get us a bit higher up - reckon I could have easily if hadn't been ill last week. Left it all out in the forest though and the nav hel up to my plan of just run!
Sunday Apr 12, 2009 #
Warm up/down warm up/down 10:00 [2]
shoes: Asics somethings
got an earlier start as didn't fancy being benighted and fancied being about for the elites finishing.
Orienteering race (JK Day3 - M21L Detchant) 1:54:22 [3] ***** 10.8 km (10:35 / km) +350m 9:07 / km
spiked:20/26c shoes: Inov8 Mudclaw 330 'O'
Much better today (though added a lot more distance and climb to the straight line) as wanted to lay yesterday's ghosts to rest. Somehow managed to nail #1 with a perfect bearing. Should have then stopped and planned 2 (same with 4 when I got to it) which would have saved time overall. 5 was OK but slow, and a bit lucky (story of the day). 7&8 ok, went up the steep slope via water for 9. Slow through heater uphill for 10 and 12. Then took the 600m of taped route to plan the rest of the course (wasn't running fast - shown as a fat man caught me up!) clean through 15,16,17(maybe could have crashed through DG here? went round in the end), went via water for long leg to 18. Clean 19,20(did go through green - should have tracked it) and 21. Left 21 silly - followed some people through a trod, 90deg to what I wanted, wasted 2mins prob. Cocked up 23 - only error of the day - indistinct veg changes again, but caught the error earlier than I might normally. Last km was open and a pile of piss. Dead on run-in.
Could(should?) have been 20mins quicker but fairly happy.
Could(should?) have been 20mins quicker but fairly happy.
Saturday Apr 11, 2009 #
Warm up/down warm up/down 10:00 [1]
shoes: Inov8 Mudclaw 330 'O'
Orienteering race (JK Day2 - M21L Kyloe) 40:00 [3] ***** 4.0 km (10:00 / km)
spiked:0/7c shoes: Inov8 Mudclaw 330 'O'
M21 Long on Kyloe at 1:15. (just 1-7)
Just never in the right mindset. Long leg first off with fiddly decisions to make - debating hacking through dark green but thought better of it. Errors all over the place as several controls (esp4) needed nav by indistinct veg changes. Never let the compass settle either so often headed in completely the wrong direction.
Just never in the right mindset. Long leg first off with fiddly decisions to make - debating hacking through dark green but thought better of it. Errors all over the place as several controls (esp4) needed nav by indistinct veg changes. Never let the compass settle either so often headed in completely the wrong direction.
Cocking about race 1:10:00 [1] *****
spiked:0/9c shoes: Inov8 Mudclaw 330 'O'
After the drinks station on the way to 8, set off up a ride. planned to nav via a big patch of dark green, but the edge of this was impossible to distinguish on the ground. Didn't let the compass settle and set off at 90degrerss to what I wanted to and eventually ended up on a path at the bottom of the hill (better route choice would have been to come from here anyway) Once it was found then cocked up 9. 10 was OK, but tired on 11 and 12. fannyed on 14 and 15. Met Gaz at the drinks - he was going home. Decided to carry non, but again only indistict veg boundaries really to 16. Set off to 17 via 18 and couldn't find 17. Mind all over the place so called time and headed home (30min walk!) and did the run in. 14secs - not too fast.
looking back - just decision making was poor and slow, never really had a plan for any of the legs except run like a headless chicken.
looking back - just decision making was poor and slow, never really had a plan for any of the legs except run like a headless chicken.
Swimming warm up/down 10:00 [1]
we had to go to the pool in Berwick as the town hall had no shower.
Friday Apr 10, 2009 #
Event: JK 2009
Warm up/down warm up/down 15:00 [1]
shoes: Asics somethings
see how I was feeling after the lurgy. Not too bad...
Orienteering race (JK UrbanSprint) 22:58 [4] **** 3.2 km (7:11 / km) +40m 6:45 / km
spiked:19/27c slept:5.0 shoes: Asics somethings
Started off in 3rd gear but the body didn't have anything else to give - which was proved by an M10 passing me in the underpass...
A shame that we couldn't use the bottom left corner of the map as it looked pretty good for UrbanO.
#2 had been smashed in, but #3 was still in the right place when I got there.
Only mistake was route-choice between 6-7, went left, but some people think there's no difference in it. Got a bit confused in the control pick section and changed my mind on 20-21 which wasted a bit more time. bout 90sexcs lost prob?
New description holder def gained me 60secs which I normally loose unfolding the map to check codes though!
I think I may have been the most absurdly dressed person there - all I needed was long socks!
A shame that we couldn't use the bottom left corner of the map as it looked pretty good for UrbanO.
#2 had been smashed in, but #3 was still in the right place when I got there.
Only mistake was route-choice between 6-7, went left, but some people think there's no difference in it. Got a bit confused in the control pick section and changed my mind on 20-21 which wasted a bit more time. bout 90sexcs lost prob?
New description holder def gained me 60secs which I normally loose unfolding the map to check codes though!
I think I may have been the most absurdly dressed person there - all I needed was long socks!
Thursday Apr 9, 2009 #
Note
Gotta love the human body, back to normal today, so will use the sprint tomorrow as a bit of a warm-up. Hopefully the week of no exercise will work to my advantage on the hills of Sat and Sun. :D
Wednesday Apr 8, 2009 #
Note
dammit, going to be a mental battle this weekend. Hopefully will perk up by Friday...
Tuesday Apr 7, 2009 #
Note
Feeling bit better today, hopefully will be raring to go this weekend! You know you've got summat when you wake up 7 times in the night and each time you do you want to go check your start-times...
Sunday Apr 5, 2009 #
Note
(sick)
blergh
Saturday Apr 4, 2009 #
Bike (Road/Trail) 1:24:00 [2] 13.9 mi (9.9 mph)
shoes: Claude Butler Trail Ridge(Bike
Saunter out to Burabge with Faz, including a clockwise loop around Lady Canning's. Bit tough on way out, fast on the way back (36mph, broke the speed limit :D)
Orienteering 20:00 [1] ***** 2.0 km (10:00 / km)
Just a slow contour session on the mines. At JK will have to slow right down in any detail and hope to catch it back on uphill/long legs.
Friday Apr 3, 2009 #
Running - Road (Road/Trail) 1:03:00 [2] 12.0 km (5:15 / km) +200m 4:51 / km
slept:8.0 shoes: Asics somethings
Absolutly bobbins run where I stopped about every 7 minutes and was being a general fanny. Stables, Allotments, along top of rivelin, down blackbrook, back along the bottom, walkley plantation, walkley, home. Felt like a great big pansy - heat and misjudging lunch (only biscuits )bad idea.
Thursday Apr 2, 2009 #
Running - Road warm up/down (Road) 12:00 [2] 2.3 km (5:13 / km) +66m 4:34 / km
slept:9.0 shoes: Asics somethings
Up Springvale, around Heavygate, Upperthorpe, bottom of Springvale
Running Intervals hills (Springvale/Alpine Road) 11:20 [4] 2.1 km (5:24 / km) +150m 3:59 / km
shoes: Asics somethings
6x reps from bottom of Springvale finishing at the top of Alpine Road. Tried to keep the pace going up the steeper Alpine, and did for the first 2 but struggled thereafter. first 2 took ~48secs, but after that started to slide to 55~60ish. Jog-down recovery also increased. Felt great this morning, but maybe karma is making me pay for rubbing that fact into hungover coursemates' faces as by this afternoon was feeling tired and lethargic. Have a feeling the immune system is working overtime vs. mumps...
~190m, ~25m climb per rep. Good session, will do more when feeling bit more human!
~190m, ~25m climb per rep. Good session, will do more when feeling bit more human!
Warm up/down warm up/down 5:00 [0]
was going to do some 500m-loops in ponderosa but wasn't feeling it/fancying it with schools having just chucked out.
Wednesday Apr 1, 2009 #
Warm up/down warm up/down 15:00 [1]
pootling
Orienteering (Blaka Moor) 59:40 [3] **** 6.3 km (9:28 / km) +280m 7:45 / km
spiked:9/14c slept:7.0 shoes: Inov8 Mudclaw 330 'O'
SYO 'Spring Cup'. Never been on Blacka before, not great area but pretty damn physical, so good prep for JK. Despite someone playing fasst and loose with the control positioning was a good exercise. Was aiming for cleaness and ~7.5/8min/k, and that was before I realised how rough it was going to be! Spent a lot of the time around people - Chappers or JT mostly, but we all came together at 10/11, (where about 7 pairs of eyes were very useful) and managed to wurzel everyone on 11 :p Had to stop for about 2mins to sort out shoe laces and thorn in foot. Nav not too hard, but the usual straight-is-great mental approache took control at times when it probably shouldn't have.
Note
Spent the day teaching John/Kenneth's year 5's Opera. He gets a little more respect from them than he did from me at SPOOK w/e, but not by much :P