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Training Log Archive: ba-ba

In the 30 days ending Sep 30, 2009:

activity	#	time	miles		km		+m	load
Running - Road	15	10:23:46	73.73	(8:28)	118.65	(5:15)	2153	1621.3
Orienteering	5	6:25:30	25.79	(14:57)	41.5	(9:17)	845	984.0
Bike	6	3:31:00	43.5	(12.4/h)	70.0	(19.9/h)		345.0
Warm up/down	6	2:10:00	4.97		8.0		100	215.0
Running Intervals	2	35:00	4.01	(8:44)	6.45	(5:26)	510	140.0
Cocking about	1	35:00						50.0
S&C	2	30:00						85.0
Total	23	24:10:16	151.99		244.6		3608	3440.3

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Wednesday Sep 30, 2009 #

Running - Road 1:00:00 [2] 10.3 km (5:50 / km) +210m 5:17 / km
shoes: New Balance N1024

Out with dan (and Zan for a bit) School Road, Stables, under the Allotments, Stairs, Coppice, Field of tiny horses, Rivellin, Middle Path, Glen, back up to the Allotments, behind them, Stables, Bole Hill, Heavygate and back to Crookesmoor.
Slow, as legs are really sore at the moment. Just noticed a sore throat as well.
Still, 4 day weekend! 3rd year's gonna be easy...

C • I blame dave for the sore t... 5

Tuesday Sep 29, 2009 #

Running - Road warm up/down 24:00 [2] 4.3 km (5:35 / km) +70m 5:10 / km
shoes: New Balance N1024

to goodwin, warm-up loop (short), warm down through crookes.

Running Intervals hills (Roslin Road reps.) 20:00 [4] 3.69 km (5:25 / km) +330m 3:45 / km
shoes: New Balance N1024

20 mins of reps on Roslin. Started off a bit hard and took it very easy on the jog downs. Body stiff after circuits, but when we did this session last year (after a few months of training) I managed 21 reps in the 20mins - after 3 months of no high intensity work, I managed to equal that.
Only Neill, Cal and Steve were ahead of me (Dave was doing weird leg things and we kept swapping positions.)

Monday Sep 28, 2009 #

Running - Road 29:00 [3] 6.05 km (4:48 / km) +108m 4:24 / km
shoes: New Balance N1024

pre-circuits run.
OUt to the stables, up to crosspool, Lydgate, Tapton, Crookesmoor, threw in Condy Road for funsies, home. Felt OK. Windy, in botho senses of the word.

S&C 25:00 [3]
shoes: Asics somethings

didn't do it all - stopped early to head off Goodwin bloke at the door so he didn't see we had about 12 more in there than we should have.
Bloody boiling, and as my plan to work the core over the last month the body didn't know what the hell I was doing to it.
Still feel shattered now though!

Warm up/down 15:00 [2]
shoes: Asics somethings

running home and back to pick up the membership forms, which I'd left...
bit of stretches.

Sunday Sep 27, 2009 #

Running - Road 45:00 [2] 7.0 km (6:26 / km)
shoes: Inov8 RocLite 320

Freshers' Fell Run. Not fast but a really good day.

Friday Sep 25, 2009 #

Note

Sports fair - a day on the feet. was tired when I woke up so shagged now!
Scandis have hit Sheffield! Signed up 2 fins who have O'd before, and one swede. He hasn't though. Hartmann was on the prowl, as expected, JT was selling the club like hell as usual, and I wanna (John) Rocke was freudian slipping...

Warm up/down 20:00 [3]
shoes: New Balance N1024

went for a run, started off well, then the week caught up with me and I stopped. Walk/jog home.

Thursday Sep 24, 2009 #

Note

corp *hic* corp
hopefully everyone'll be alive tomorrow...

C • Bit late 2

Warm up/down 1:00:00 [1] 8.0 km (7:30 / km) +100m 7:04 / km
shoes: New Balance N1024

Setting up the Hash with Faz. Took about 1hr30 in all. Was good fun and didn't feel too bad after last night (after my 3am IC trip!). Got a bit bored towards the end, and ran out of chalk, so the first few arrows on the course (which we did last) were even harder than normal to see.

Running - Road (Urban Hash) 40:00 [2] 7.0 km (5:43 / km) +100m 5:20 / km
shoes: New Balance N1024

Really good fun. Was going to spend it at the back, but ran through the field most of the time. Enjoyed waiting at decission points to watch people go wrong/running down dead trails with others who thought it would be right as I was with them.
time distance a guess.
Great fun, we need to do more :D

Bike 27:00 [2] 10.0 km (22.2 kph)
shoes: Claude Butler Trail Ridge(Bike

Accelerate and back. Craft deal for the partnership is nearly there.

Wednesday Sep 23, 2009 #

Note

Usport training day. busybusybusy, now sleepysleepysleepy, soon drinkydrinkydrinky, then set up hash...

Tuesday Sep 22, 2009 #

Running - Road 42:00 [3] 8.7 km (4:50 / km) +160m 4:25 / km
shoes: New Balance N1024

Out and about with HobbsnoBobs, Hartmann and SteveR.
School Road, Stables, Allotments, Stairs, Sandygate, Ranmoor, the Ridge (which is empty...), Lydgate, Tapton, Crookesmoor.
Pretty good pace, and a bit too much for the carbonara Dan had eaten an hour before we set off.
Nice to see Steve again, I always forget that he's a pretty useful runner and was beating me in races earlier in the year.

Note

Goat Curry for dinner down at las iguanas. Tasty.

Monday Sep 21, 2009 #

Running - Road 1:01:00 [3] 11.3 km (5:24 / km) +200m 4:58 / km
shoes: New Balance N1024

Dave and I showed Ralphy boy, Kris and Treb Rivellin. IN only their 2nd day in Sheffield? It took us at least 6 months to get there!
To broomhill, back to crookes, Stables, Allotment, Dragon Stone, out along Long Lane, back down rivelin then a date hotter than Ralph's pants with Heroes - where despite having to stop for cars twice I still did an alright (for me) 6.55. Then dropped the lads off at the top of the road.

Sunday Sep 20, 2009 #

Bike 1:20:00 [2] 25.0 km (18.8 kph)
shoes: Claude Butler Trail Ridge(Bike

Out to Stanage via Redmires. I was sweating neat ethanol on the way up, and it was bloody hard work for the speed I was going after last night. I'm going soft in my old age...

Saturday Sep 19, 2009 #

Note

good long lie-in.
Sister has moved into Hallam, spent most of the day doing family stuff. Bit of frisbee as the climbing wall was shutting when we went. Learnt how to for-hand it. Finally.

Friday Sep 18, 2009 #

Bike 27:00 [2] 10.0 km (22.2 kph)
shoes: Claude Butler Trail Ridge(Bike

Out to Accelerate to replace my Inov8s.
I'm a full size smaller than I was last year :O I'm getting towards Dickinson territory with a pair of size 9's!

C • interesting 4

Running - Road 43:30 [3] 8.6 km (5:03 / km) +190m 4:33 / km
shoes: New Balance N1024

Out to Den Bank, then down to t'Mill Pond, up Heroes in a best of 6.50 and back via Knobden, Condy, back up Spring Hill for funsies (it wasn't funsies...) and barber.

Thursday Sep 17, 2009 #

Running - Road 44:00 [3] 9.25 km (4:45 / km) +150m 4:24 / km
shoes: New Balance N1024

Usual to Den Bank, up the stairs (where I bumped into Cal whilst I was resting), Down to Ranmoor via a few new roads, through the Ridge as it's now finished - some potential for sprint map, but maybe a bit on the small side? may be able to link it into the school, but probably big fences. - then back past Tapton and a cruise down the length of Crookesmoor in 3.01. Would have got under 3 easy if it weren't for hitting a red light :(
Felt much better today - a combination of being back in Sheffield and proper road shoes.

Wednesday Sep 16, 2009 #

Running - Road 34:00 [2] 6.4 km (5:19 / km) +180m 4:39 / km
shoes: Asics somethings

GC, Brookbottom, Mellor Cross, down past the Pack Horse and Tanpits Farm. Didn't feel too great, but a bit better than yesterday.
flash!

C • cake 3

Tuesday Sep 15, 2009 #

Running - Road 53:00 [2] 9.5 km (5:35 / km) +190m 5:04 / km
shoes: Asics somethings

SVT, Spinnerbottom, Lantern Pike, down via the farm and Primrose lane, Resser, loop of the park and SVT back. Felt a bit shoddy, need to sort out guts before freshers' fell run - me going for a turd in the middle ain't the best advert for the sport...

Sunday Sep 13, 2009 #

Note

Driving back to Sheffield (6.45 hrs) then back to New Mills, and the rents took me out for a curry.

Fairly disappointed with my training efforts throughout the week. It was a great week, but I was pants after the day on Loch Vaa. Time to knuckle down to a good work and training ethic until Christmas.
After Freshers' of course.

Saturday Sep 12, 2009 #

Orienteering (Inshriach North) 20:00 [1] 1.0 km (20:00 / km)
shoes: Inov8 Mudclaw 330 'O'

Line Course. Shocking.

Orienteering 25:00 [2] 3.0 km (8:20 / km)
shoes: Inov8 Mudclaw 330 'O'

Was going pretty well, but the rough open bit took its toll and I cutout a leg across it to 7 as I'd already been there en-route to 5.

forest-dump-a-riffic

Orienteering race (Tour Champs) 20:30 [4] 2.5 km (8:12 / km)
shoes: Inov8 Mudclaw 330 'O'

Well I fooked up 2, and JT caught me 2mins here (although he didn't notice me). Then was OK, missed a bit on 4, but Hartmann was now in my sights as he'd made an even bigger boob on 2. Was slow into 6 as wasn't too sure about the contours and Danger caught me up many minutes. Then we all went too far right to 8, but I spied the couder and was first there out of our group. Then we all popped out too far right on the road to the finish.

Friday Sep 11, 2009 #

Cocking about (Uath Lochan) 20:00 [1]
shoes: Inov8 Mudclaw 330 'O'

Hangover, fooked up, walked home.

Cocking about 15:00 [2]
shoes: Inov8 Mudclaw 330 'O'

Odds and evens. Absolute hash of the 1st one so took easier ones later on when I should have pulled my finger out.

Thursday Sep 10, 2009 #

Orienteering (Balaville) 30:00 [3] 3.5 km (8:34 / km) +150m 7:04 / km
shoes: Inov8 Mudclaw 330 'O'

Trains. Did OK but not great. Won one, but only coz I'd marked the 2nd control incorrectly on my map so found it sooner and easier. Still managed to fend Shminty off over the terrain though. Then went for a detour down a river which was a daft (and very slow) idea.
Saw lots of big deer and a red squiwel.

Note

Vault.
A local threatened to kill me, then the bouncers hustled me for drugs.
I found some pro-plus in my pocket which weren't in there before...
Dan got asked for gay acts.

Wednesday Sep 9, 2009 #

Orienteering (Culbin) 20:00 [2] 1.5 km (13:20 / km)
shoes: Inov8 Mudclaw 330 'O'

Control Pick on Culbin. Fair bit of Faffing, especially when Jones was visible behind me at 3, so I ran headlong into the light green without looking at anything. He did a bit similar, but sorted it out a lot sooner. as expected.
Again, contour problems, even moor so as they were 2.5.
I know I need practise in low-viz, and ballsed up my best chace of doing some.

Orienteering 25:00 [3] 3.0 km (8:20 / km)
shoes: Inov8 Mudclaw 330 'O'

Easy course and I was playing silly-buggers again. Managed to miss what was meant to be a very obvious ride on the way to 2, but was still pretty much standing on top of the control. As I wasn't trusting my contours I headed out to the path (miles away), headed back in and eventually found the dock-off ride. Pootled around from then on not really navigating and finding controls more by luck.

Orienteering 53:00 [3] 6.0 km (8:50 / km)
shoes: Inov8 Mudclaw 330 'O'

1st leg relay practise. Again, all over the shop. I'd normally be pretty happy with this time, but I was last and kept getting overtaken by faz who was walking. Was never racing head to head with anyone.

Shame, hopefully I can visit Culbin at a later date when I'm not being a complete spesh (I even managed to forget 10 of the maps which Abrams had told us not to forget)

Warm up/down 10:00 [3]
shoes: Inov8 Mudclaw 330 'O'

jogging about, promo shots.

Tuesday Sep 8, 2009 #

Orienteering (Loch Vaa) 12:00 [3] 1.5 km (8:00 / km) +65m 6:35 / km
shoes: Inov8 Mudclaw 330 'O'

Control Pick on Loch Vaa. good flow.

Orienteering 53:00 [3] 6.0 km (8:50 / km) +200m 7:34 / km
shoes: Inov8 Mudclaw 330 'O'

Longish course in Loch Vaa. It was drizzling, but so nice out there. Slow to 1 and got a bit bogged down in heather at times, but really enjoyed it. Muffed up the last control though.
Awesome.

Orienteering 25:00 [2] 2.8 km (8:56 / km) +100m 7:35 / km
shoes: Inov8 Mudclaw 330 'O'

td3 course. Spent time searching for a well hidden #2 with Shminty, then got confused by a rogue extraction lane en-route to 5. totaled about 8mins in total.

Warm up/down 5:00 [3]
shoes: Inov8 Mudclaw 330 'O'

Sardines. Ran at the start, then walked for the rest of it. I was shite. Franklin was a master at hiding, but Rhys was even better, getting found by no-one in a smaller area!

Monday Sep 7, 2009 #

Orienteering (Moor of Alvie) 25:00 [1] 2.0 km (12:30 / km) +80m 10:25 / km
shoes: Inov8 Mudclaw 330 'O'

Went around the Line-course with Mark. I didn't make too many mistakes, neither did he.

Orienteering 20:00 [2] 2.2 km (9:05 / km) +50m 8:10 / km
shoes: Inov8 Mudclaw 330 'O'

Shaddow/Follow/Talk, again with Mark.

Orienteering 22:00 [4] 3.5 km (6:17 / km) +100m 5:30 / km
shoes: Inov8 Mudclaw 330 'O'

Head to Heads. Beat Dan on the 1st one (by an inch - pulled it back in the 2nd part and out-sprinted him :P), then he hurt himself on the 2nd. Wil beat me on the 3rd, and I slowed at the end of the 4th vs. Shminty after being pretty even at halfway.

Warm up/down 20:00 [1]

Orienteering (Inshriac) 35:00 [2] 3.0 km (11:40 / km) +100m 10:00 / km
shoes: Inov8 Mudclaw 330 'O'

Contour only, I headed out on my own to do a loop and a bit. Not bad, but I was pretty poor with contour determination all week. (it got worse as the week went on!)

Sunday Sep 6, 2009 #

Event: ShUOC Hit Aviemore 2009!

Running - Road 32:30 [2] 5.5 km (5:55 / km)
shoes: Inov8 RocLite 320

7 hours up to Avimore.
Run around in terrain with some boyos to get the legs working again.

Friday Sep 4, 2009 #

Bike 25:00 [1] 7.5 km (18.0 kph)
shoes: Claude Butler Trail Ridge(Bike

I/HFW for the last time - going to have to fill up this 2hrs or so of commuting a week with some real training after Aviemore!

Running - Road race (Great Longstone Chase) 33:46 [5] 7.7 km (4:23 / km) +290m 3:41 / km
shoes: Inov8 Mudclaw 330 'O'

Decided pretty late in the day I fancied a burn-up, and this was a pretty good race for one! First 17mins were all uphill (gentle, but constant), and they threw in a km of gentle uphill road in the middle for funsies. Some fast narrow pathy descents added some interest, but it was just a good blast. Started off on the tail of Rhys (after the comedy start) for the first few k, then was passed by a few, but caught them up and was at the front of my group from the middle to the end, comfortable. Was running pretty quick, but not out of the comfort zone. Probably in the top20.
LloydT is now an M40...

Thursday Sep 3, 2009 #

Note
(rest day)

all me running gear is in the wash for Aviemore!

Wednesday Sep 2, 2009 #

Bike 25:00 [1] 7.5 km (18.0 kph)
shoes: Claude Butler Trail Ridge(Bike

Running - Road 29:00 [2] 5.9 km (4:55 / km) +105m 4:31 / km
shoes: New Balance N1024

t'stables, then up to Crosspool, Lydgate, School rd, Upperthorpe to bottom of Springvale.

Running Intervals hills 15:00 [4] 2.76 km (5:26 / km) +180m 4:06 / km
shoes: New Balance N1024

Springvale Rd Reps.
6x60sec intervals off 150 seconds, so I had about 15-20 secs at the bottom between each rep. (set myself the target off 60secs on 1st rep, and kept going til I got there)
Each rep ~230m with 31m climb(!)
[60]59,57,62,59,59
felt good - just getting the body used to intervals again!

Tuesday Sep 1, 2009 #

Bike 27:00 [1] 10.0 km (22.2 kph)
shoes: Claude Butler Trail Ridge(Bike

Out to Accelerate to sort out the partnership (finally, as I've been fannying about). Craft appear to be on board, and it looks like we'll have a training top (which can double as a racing top if we're priced out of that market) and a wind-jacket for training/bumming around assembly areas looking sexy in, and some headbands so we can look retro. Also looks like they'll be the only stockist of the new Inov8 O shoes in the area, and they'll have them before the scheduled spring release date.
It's all falling into place, roll on Aviemore!

Running - Road 53:00 [3] 11.15 km (4:45 / km) +200m 4:22 / km
shoes: New Balance N1024

Good paced run with zanthe to keep me going. Heavygate, BH, Stables, Allotments (passed John but I was hiding behind a tree so didn't notice him until Zanthe pointed him out!), along the A57 for a bit, up the fields and coppice, Sandygate, down to Endcliffe, up past Ranmoor to Tapton, then all the way down Crookesmoor, which took 3mins 5secs for the final km - I was only cruising. A bit. Felt pretty, and it's so much easier running with someone.

State of Massachusetts

S&C 5:00 [2]

need to get the core used to work before circuits is back!

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