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Training Log Archive: ba-ba

In the 30 days ending Jun 30, 2009:

	activity	#	time	miles		km		+m				load
	Running - Road	13	8:57:52	66.28	(8:07)	106.66	(5:03)	2471				1502.0
	Orienteering	5	3:23:22	13.55	(15:01)	21.8	(9:20)	480	50 /	62c	80%	591.8
	Bike	2	2:16:00	23.55	(10.4/h)	37.9	(16.7/h)	360				272.0
	Warm up/down	7	1:27:00									124.0
	S&C	1	40:00									80.0
	Running Intervals	1	5:00	0.7	(7:11)	1.12	(4:28)	60				20.0
	Total	17	16:49:14	104.07		167.48		3371	50 /	62c	80%	2589.9
averages - sleep:8

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Saturday Jun 27, 2009 #

Bike 50:00 [2] 13.4 km (16.1 kph) +60m

Out along the canal to Whaley on the bag of shit dad calls a bike...

Running - Road race (Whaley Waltz Fell Race) 47:35 [4] 9.6 km (4:57 / km) +275m 4:20 / km
shoes: Inov8 RocLite 320

Same race as last year, but they started it in the town so there was a bit of a crowd and an extra 3/400m or so at the start.
felt pretty bobbins especially up the hills. Such a change from last weekend!
Had a bit of poke down the hill, but not as much as I would normally.
ah well, worth it for the massive water-jump at the end - once again managed to take a place here.

Thursday Jun 25, 2009 #

Running - Road 17:00 [3] 3.3 km (5:09 / km) +85m 4:34 / km
shoes: Asics somethings

Up Appletree, down to Brookbottom, along to High Lea Park and then a bit of the way up Eaves Knoll before I felt really bad and decided to walk home.

Running Intervals hills (High Lea Park) 5:00 [4] 1.12 km (4:28 / km) +60m 3:31 / km
shoes: Asics somethings

Each rep about 140m with ~15m cl;imb, on grass at mid-day ish.
Felt really sluggish and only managed 4 before I jacked it in. Was hoping to do 10/12. Felt pants. Meh, hopefully feeling better for Saturday's race.

Monday Jun 22, 2009 #

Warm up/down warm up/down 10:00 [2]
shoes: Inov8 RocLite 320

Running - Road race (Trunce 5) 30:40 [4] 6.8 km (4:31 / km) +167m 4:01 / km
slept:12.0 shoes: Inov8 RocLite 320

Big sleep last night, then crashed infront of Wimbleydone.
OK, so somehow I managed to get lost at the beginning of the wooded bit by following some bloke from Barnsley, and because of the flash-flood rain nearly drowned in a puddle I fell in on the track at the end. Getting lost on the Trunce and falling in a puddle, not the more obvious river crossings... slick! Race-wise it wasn't good, but really enjoyed myself in the rain. Was going well up hills as well, pulled away from Mark after the bridge and took a steady train of people on the last climb out of the river. Bonza!

Sunday Jun 21, 2009 #

Event: Harvester Trophy Weakend

Warm up/down warm up/down 15:00 [2]
shoes: Inov8 Mudclaw 330 'O'

Once I was up (at about 3.30) had about 2 hours to initiate a down-town squeeze by eating ham sarnies, sausage roles and jelly babies before jumping up and down and running around. Thankfully it worked.

Orienteering race (Harvester Leg 6, Merthyr) 45:44 [4] ***** 6.3 km (7:16 / km) +165m 6:25 / km
spiked:15/18c shoes: Inov8 Mudclaw 330 'O'

After the night legs we were 45mins off FVO and SYO, and JT had opened up a good 25mins or so over BOK/OUOC. To the start kite I felt surprisingly fresh, and had planned a safe route to the first 2 controls, in which I overtook 2 guys on a B course who had left about 5mins ahead of me. Each of these in turn helped me into 3 (~20secs) and 4 (~90secs)n where I nailed the approach but went a bit too far over the crest of the ridge. Lost them at 5, even though I ran past one of them blatantly heading towards the control, but if they fancy walking round in circles it's fine by me. Safe on the longer legs to 7 and 8 (even with 8's boulder field being dodgily mapped - which lead to 30secs on an incorrect bearing to 9) and the most comedy dead sheep I've ever seen - on its side with all 4 legs perfectly straight in the air. Never saw anyone after 9 and made a bit of a cock-up to 14 heading for the first control I saw even if it was on a ridge and not a ditch, but found it quite easily (and luckily) - ~30secs. Shortest finish loop ever and handed over to Dave having pulled back best part of 4mins back on SYO and FVO, opened up a few more minutes on BOK and nearly lapped OUOC. Cracking run, cracking area and felt really good. Would like to have seen if I'd been as clean if I'd had had people within 5 mins of me (front or back), but on the way to number 4 I suddenly realised it was 5.45 in the morning, the weather was lovely, it was still as anything and I was bloody loving it. Easily the best I've Od, and on a fairly tough area nav wise (the terrain suited me down to the ground :P). Can't wait until the moor days at Scottish! (best enter it now and work out how to get there!)

Note

absolutely cream crackered now. Cheers to Marcus for the lifts, the rest of ShUOC and Bangor for a good night, South Wales for some cracking areas (even if Merthyr Common is the most obvious dogging destination in South Wales) and nice weather, and Rocke for ducking out of the Harvester team so I ended up with a run! Shame it's in a jobbie area next year (with a jobbie map to go with it), but dare say ShUOC'll better this year in results, raucous banter and style-points when it comes to tent-pitching.

Saturday Jun 20, 2009 #

Running - Road tempo (400m) 1:05 [5] 0.4 km (2:42 / km)
shoes: Asics somethings

Banter warm-up - one lap of the school's track in my baggy shorts and daft hat. 1st time running on Tartan. In Wales.

Warm up/down warm up/down 5:00 [1]
shoes: Asics somethings

shake out the legs before banter start lanes, Dave, Dave and I giggling like schoolgirls at every double-entendre the poor starter walked into.

Orienteering race (Clydach Terrace Middle) 51:38 [3] ***** 5.4 km (9:34 / km) +165m 8:18 / km
spiked:20/28c shoes: Inov8 Mudclaw 330 'O'

Black course. Looking back over it, I have no idea what any of my routes were it's so complex an area! Lots of 20sec losses and dropping a bit too low going around lumps, and a good minute lost at 11 and 12, and 2 at 25 for some reason. Always had people around me, which was a help, but was feeling tired and slow up the hills.

Friday Jun 19, 2009 #

Running - Road (Road) 52:00 [2] 11.3 km (4:36 / km) +48m 4:30 / km
shoes: Asics somethings

start-stoppy running around town. To Accelerate for a chat, Decathlon for gas, TKMaxx for shorts and a daft hat then Tesco to stock up for the weekend. Quite warm, and all the stopping at places/traffic lights menat I got plenty of rest so could run at a decentish pace.

Note

I think that the word 'fat' should be banned from nopesport.

Thursday Jun 18, 2009 #

Bike (Road/Trail) 1:26:00 [2] 24.5 km (17.1 kph) +300m
shoes: Claude Butler Trail Ridge(Bike

Plan was to go into Hathersage, but couldn't be fussed climbing out along the A6187 on a mountie. Got to Stanage Pole, then turned around and came back, turning right to get to the top of the Porter Valley. Back through Ranmoor and Broomhill. Nice late afternoon for it.
throwing the idea of getting a roadie around my head... but I don't really want to wear the lycra that goes with it...

C • bike... 5

Wednesday Jun 17, 2009 #

Running - Road (Road) 23:15 [3] 5.2 km (4:28 / km) +75m 4:10 / km
shoes: Asics somethings

Out to Abbeydale School with Dave, meant I did a useful pace and not a pansy one.

Orienteering (ParkO) 11:20 [4] **** 1.9 km (5:58 / km)
spiked:9/9c shoes: Asics somethings

'Long' sprint. Distance ran a bit more because of buildings. Held Dave off over the whole course. Nothing else to report.

Orienteering (ParkO) 9:40 [4] **** 1.2 km (8:03 / km)
spiked:6/7c shoes: Asics somethings

and the medium course. Legs tired so walked the hills. I say hills, lumps.

Running - Road (Road) 26:45 [3] 5.2 km (5:09 / km) +110m 4:39 / km
shoes: Asics somethings

And home again. Different route, same distance, more climb, apparently.
Legs felt a bit tired on anything differing from the flat/downhill.

Tuesday Jun 16, 2009 #

Running - Road 1:07:30 [2] 12.4 km (5:27 / km) +230m 4:59 / km
shoes: Inov8 RocLite 320

evening run, felt good at times, but still felt the need to stop for a few breaks. Was bloody warm, so got the milk-bottle out for most of it, resulting in bites.
Odd loop around stables, allotments, out to Blackbrook woods, back along the bottom of Rivellin, up Heroes very slowly.

Monday Jun 15, 2009 #

Running - Road (Trail) 40:00 [2] 7.35 km (5:27 / km) +190m 4:49 / km
shoes: Inov8 RocLite 320

Out from home along the SVT to birch vale, up Lantern Pike, then down the May Queen route from the top before heading back to Stitch Lane abd back to Birch Vale.

Running - Road tempo 8:10 [4] 2.1 km (3:53 / km) +30m 3:38 / km
shoes: Inov8 RocLite 320

Back from where I turned off the SVT on the way out at Spinnerbottom. Took it as a tempo. kmsplint were 4.02(gates) and 4.07(inc. Watford hill) ish.
felt pretty good througout the whole run today, although I need to sort out my guts as I don't seem to be able to run without having to go fd at the moment...

Sunday Jun 14, 2009 #

Orienteering (UDOC Charridy relays) 40:00 [2] 4.0 km (10:00 / km) +150m 8:25 / km
shoes: Inov8 RocLite 320

I did the Map Memory and Wondows. Not too bad, needed a bit of help on one map memory from Ben as I decided to run around in circles when I thought I was going straight, and a few safe routes on the windows. Good fun though.

Friday Jun 12, 2009 #

Running - Road 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics somethings

Running around sorting out AlcO, which included twice up from home and random sorties around the park to try and find people. dist/time a guess.

Orienteering race (AlcO) 45:00 [2] 3.0 km (15:00 / km)
shoes: Asics somethings

Hanging and then running the AlcO.

Wednesday Jun 10, 2009 #

Note

exams?
SLAMMED!

Monday Jun 8, 2009 #

Warm up/down warm up/down 20:00 [1]
shoes: Asics somethings

to goodwin, wu/wd.

S&C 40:00 [2]
shoes: Asics somethings

Defiantly an end-of-term feel to proceedings... Well, as far as I was concerned at least.

Sunday Jun 7, 2009 #

Warm up/down warm up/down 15:00 [1]
shoes: Inov8 Mudclaw 330 'O'

I have pretty much no grip on the heels of these any more. Plenty on the front mind..

Running - Road race (Edale Short) 44:10 [3] 7.46 km (5:55 / km) +405m 4:39 / km
slept:7.0 shoes: Inov8 Mudclaw 330 'O'

Really good race conditions apart from the stiff wind when heading towards Grindslow Knoll. Much better without a hangover!
Started OK, but didn't feel too good up the hill (lack of warmdown after Castleton?), Not as quick along the edge as should have been, but made up a few places, then lost them all again by taking the path around instead of using the short-cut. Bugger, don't know why I did that, so lost ground a bit here, but took people back up to Grindslow Knoll. Then headed right of the wall instead of going down the track. Not too far off-line, but rougher (but more fun) running than taking the track and coming across to the descent. Descent was good fun, as ever, but forgot just how steep it was here, and was protecting ankle a bit as it felt a bit iffy when I pushed on the rough stuff just before. Was fine though.
Only overtook one person on the road as was a bit spread-out near me.

When I finish I never feel like I've pushed myself enough - just don't really like the feeling of being out-of-control of myself when running I guess.

C • 'dont like being out of control' 2

Friday Jun 5, 2009 #

Running - Road 22:10 [2] 4.5 km (4:56 / km) +73m 4:33 / km
shoes: Asics somethings

Stretch the legs off after 72hours doing nothing. Felt fresh for the first time in a while (which I should after 3 rest days!)
Walkley and Bole Hill for 4mins of strides, back down springvale.

C • eurospar... 1

Warm up/down warm up/down 10:00 [1]
shoes: Inov8 Mudclaw 330 'O'

Running - Road race (Castleton Fell Race) 52:31 [4] 9.6 km (5:28 / km) +457m 4:25 / km
shoes: Inov8 Mudclaw 330 'O'

OK, so this is the time I actually ran. Unfortunately my race time is about 3mins slower than this as just after descending from Hollin's Cross I had to stop for a poo, which is annoying as was only about a mile from the finish. Meant I dropped about 20-30 places, but had Mark to race against down the road which went very quickly :P
Only knocked about 40secs off my PB from last year, was hoping to be further beneath it. Conditions weren't great, but at least it wasn't blisteringly hot!

C • 3mins??!! 2

Thursday Jun 4, 2009 #

Note

would like to train, but can't be arsed.

C • feeling that 1

Tuesday Jun 2, 2009 #

Running - Road (morning/'recovery') 20:30 [1] 3.7 km (5:32 / km) +75m 5:02 / km
slept:6.5 shoes: Asics somethings

Dragged myself out this morning! At 8.30ish. Shorter version of yesterday morning so I wasn't racing my guts at the end.
legs stiff after no wd yesterday, sleepy/sneezy

Monday Jun 1, 2009 #

Running - Road ('early' morning) 30:00 [2] 5.95 km (5:03 / km) +84m 4:43 / km
slept:6.5 shoes: Asics somethings

Out at 7.30 - which is amazing for me! - with Dave
Was worried knee might play up a bit, but it felt fine ahead of Trunce tonight.
Needed a poo after about 10mins, usual rush home from Broomhill to avoid embarrassment :P

Warm up/down warm up/down 12:00 [2]
shoes: Inov8 Mudclaw 330 'O'

helping the nettles grow etc.

Running - Road race (Trunce #4) 29:31 [3] 6.8 km (4:20 / km) +167m 3:52 / km
shoes: Inov8 Mudclaw 330 'O'

Wore the mudclaws as they needed a bit of a wash.
Didn't want to beat my pb by too much as this is probably the only Truce I can make this year, but managed to miss it by 16 seconds :S However, I was cruising and put very little effort in from the road onwards. And the heat took a bit out of me.
excuses, heh!

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