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Training Log Archive: ba-ba

In the 30 days ending Jun 30, 2010:

	activity	#	time	miles		km		+m				load
	Running - Road	17	13:19:53	96.22	(8:19)	154.85	(5:10)	3334				2398.1
	Running - Trail	3	3:56:00	24.54	(9:37)	39.5	(5:58)	910				642.0
	Orienteering - Urban	4	1:46:28	10.75	(9:54)	17.3	(6:09)	300	74 /	91c	81%	342.7
	Orienteering	2	1:19:22	4.54	(17:30)	7.3	(10:52)	220	21 /	30c	70%	194.1
	Other Sport	1	50:00									30.0
	Warm up/down	2	26:00									46.0
	Total	21	21:37:43	136.05		218.95		4764	95 /	121c	78%	3652.9
	[1-5]	21	21:17:43
averages - sleep:8 weight:71.6kg

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Wednesday Jun 30, 2010 #

6 PM

Running - Road 53:30 [2] 10.0 km (5:21 / km) +100m 5:06 / km
slept:8.0 shoes: New Balance N1024

Down to Endcliffe with Lucy, then afterwards up to Forge dam and back with Dave and Marcus, finishing at the top of Crookesmoor Road. Felt pants before hand but this made me feel better.

Orienteering - Urban 24:30 [2] **** 4.0 km (6:08 / km) +60m 5:42 / km
spiked:17/23c shoes: New Balance N1024

Endcliffe ParkO. Strolled around enjoying myself, still can't really O on the wooded bit, macde a few mistakes, but just needed to get the legs moving. Complained about the heat, someone remind me of that wehn it rains/snows for the rest of the summer.

Tuesday Jun 29, 2010 #

Note
slept:8.5

Cleaning and moving. Very tired.

Monday Jun 28, 2010 #

Note
slept:6.0 (rest day)

slobbing on the sofa, then heading back the Sheffield and a bit of moving

Sunday Jun 27, 2010 #

11 AM

Orienteering - Urban race (Stockport Urban Race) 47:49 [4] ***** 7.4 km (6:28 / km) +110m 6:01 / km
spiked:18/22c slept:6.0 weight:71.6kg shoes: New Balance N1024

Good course in a good area, including the longest leg I've ever had in an urban race. Fair amount of route choice on show, but a bit of local knowledge helped me out. Ran about 10km.
Felt a bit tired, but was running well, but lost a bit of pace in the last loop and, and especially on the fairly chunky last 2 legs. Was a little hesitant out of 12, just to make sure I had my plan for the long leg. Other than that a small 90 degree out of 16 as I started to get tired. On the way to 21 I had a plan to go across the meadow, but when I got there it was much more overgrown than on the map, so I turned around and went a slightly longer way.
Could have been around 45mins, probably 43 if I was feeling more sprightly. 6min kms seems a bit slow - I measued the route I took with a wheely measurer and it came out at 4.5km - 3km less than the straight line distance!

Took my sister along to do the green. She seemed to enjoy it. Dad would have had a go, but he would have had to have paid £9 for the privilidge.

Saturday Jun 26, 2010 #

Event: June Weekend - Middle/FellRace/Ultrasprint/Urban

12 PM

Orienteering race (Macc Forest Middle) 57:22 [3] ***** 5.3 km (10:49 / km) +220m 8:58 / km
spiked:21/30c slept:5.5 weight:71.4kg shoes: Inov8 Oroc 340

Hmm. Not very good, just couldn't get any focus on the map, let alone any flow. Lots of little mistakes around 10seconds, but sometimes several a leg. The vegetation mapping didn't help at times, but that had no excuse for my biggy - 4/5mins lost on 16 - there appeared to be more clearings on the ground than there were on the map and I started looking way away from where I was meant to be - even though I knew I was wrong. I think the problem here was, on the way to 15 I'd looked at my watch and gone '21mins half way round, not going too badly here' and switched off. Also hashed 21 by 2/3mins. Just saw a control, didn't look at the map or shape of the ground and ran too it. Wrong code, stopped to tie my lace then ran backwards as I though I'd gone too far bizarely (all other times I though I was pulling up short). Then overran 22 going down the hills (the wall was hiding). Lost a fair bit on 29m as the nice white gap through the light green was most defiantly NOT runnable.
Wasn't runing particularly fast but felt knackered. Thought I'd got rid of that problem at the JK/British.

2 PM

Running - Road race (Whaley Waltz) 50:30 [3] 9.6 km (5:16 / km) +275m 4:36 / km
shoes: Inov8 Mudclaw 330 Yellow 2

I have never felt this bad in a race. Knew I'd be lacking something after this morning but set off at a pace I can normally hold and wasn't being stupid along the road at the beginning. However, once we got to the long slog up the field I was feeling poor. 'Never mind, that's to be expected,' I thought, but was worried when I couldn't break into even a jog (it's not that steep), and even more so when I struggled on the flat towards the road. Then just lost all motivation and energy as we hit the heathland and was getting passed willy nilly by people I don't normally even see in races until 3minutes after I've finished! Thought I might perk up once we started going downhill from Windgather, but for the first time ever I was being passed going downhill. Wil tried to give me some encouragement as he came past but it worked for only 30 seconds. At least the water jump at the end was fun, but this was a terrible feeling that I never want to repeat.
about 4mins down on last year, when I had a bad race as well!

C • 2:59 slower to be precise..... 2

Friday Jun 25, 2010 #

12 PM

Running - Road 56:00 [3] 11.1 km (5:03 / km) +200m 4:38 / km
slept:7.5 weight:71.4kg shoes: New Balance N1024

Anticlockwise to Mellor Cross. Spent about 10 minutes sat on the trig, first looking east over Kinder/North over Bleaklow, then a good while wast over Manchester and the Chesire Plain. Watched a few planes land/take off from Ringway, COMS looked close enough to here a rendition of Blue Moon and Lyme Cage looked about 100 yards away. Then down through strines, up to the canal and along for what felt like about 40 minutes (it was actually only 16), the only fun bit being overtaking barges. Then back through town.

Legs a bit tired after yesterday, and maybe a little bit too much ahead of 3 races in 2 days this weekend, but wanted to get out. And the vast majority of the climb was in the first 2km.

C • funny and true 5

Thursday Jun 24, 2010 #

9 AM

Running - Road 34:25 [2] 6.5 km (5:18 / km) +220m 4:32 / km
slept:6.5 weight:72kg shoes: New Balance N1024

Earlyish run up Appletree, Brookbottom, Lily Bank Farm, Mellor Cross, Black Lane, Pack Horse, Tanpits. Overcast and there was even some drizzle!
Saw more golfers (6) than dogs (5) which was a bit depressing. lots of horses mind. Last time I ran from home it was 5inches deep in snow!
Measuring distance with a wheel on OS always comes out a bit less than you expect, but the climb always comes out a bit more than expected.

7 PM

Running - Trail 1:06:00 [2] 11.2 km (5:54 / km) +400m 5:00 / km
shoes: Inov8 Mudclaw 330 Yellow 2

Thursday run with pennine, Christine's gate, contoured up along dimpus clogh and the upper Sett to Edale cross, Swines back, Kinder Low, Tunstead, Campsite. Cracking evening and a nice pace, nice and easy most of the time, speeding up at a few points.

Wednesday Jun 23, 2010 #

Note
slept:8.0 (rest day)

2.1. Bonza.
England do something for once, even if it's not that great, bonza.
Back home so dinner at 5/6 cuts right across running time. Tomorrow.

Tuesday Jun 22, 2010 #

7 PM

Running - Trail long 2:05:30 [3] 22.0 km (5:42 / km) +450m 5:11 / km
slept:9.0 shoes: Inov8 RocLite 320

Cracking evening run out from Howden with Magic and Boyzone. Taking in (from my reckoning) Round Hill, Grinnah Stones, Bleaklow Stones, Featherbed Moss, across the bog monster which was delightfully springy and not boggy at all, Outer Edge Trig and down the track just before Margery Hill to the resser. Fantastic. It wasn't particularly terrainy, but from Bleaklow stones onwards there were groughs and the bog monster's springyness was very sapping of leg energy.
Managed to catch the sun a bit, even with sun cream!

Monday Jun 21, 2010 #

Note
slept:10.0

Sunday Jun 20, 2010 #

7 PM

Running - Road 24:10 [2] 5.0 km (4:50 / km) +75m 4:30 / km
slept:9.0 shoes: New Balance N1024

first run from the new house. Short and easy.

Saturday Jun 19, 2010 #

Note

lazy lazy lazy. I'll get myself sorted out tomorrow. Maybe.

Thursday Jun 17, 2010 #

7 PM

Running - Road 38:40 [4] 8.6 km (4:30 / km) +140m 4:09 / km
slept:9.0 shoes: New Balance N1024

Fairly quick run, pushed most of the way, eased off for little bits (but still shifting). Through Weston Park, up to Broomhill, funny little loop downhill then up Endcliffe Ave/Crescent, along into Ranmoor, up Gladstone and Snaithwaite, past the Bishop's house (apparently), to Sandygate, crosspool, Lydgate and a (possibly final) blast down the flying kilometre. Despite having to slow for a couple of cars I still smashed it out in 2.53 - fully 5secs quicker than last year. Could feel my shoes heating up though!

Wednesday Jun 16, 2010 #

6 PM

Running - Road long 1:26:30 [3] 16.8 km (5:09 / km) +290m 4:44 / km
slept:9.0 shoes: New Balance N1024

Long run with Mark. To Broomhill and down to the parks. Through Endcliffe, Bingham, Whitley woods loop, up to Forge Dam, up Crimicar, across GC, down Blackbrook, up coppice, through Den Bank and Allotments, down to Rivellin, Heroes (6.42 - I used to be pleased with a rep in this time not long ago!) and back via Cobden View and Roebuck. Felt strong if not necessarily fast, which is what's needed.

Tuesday Jun 15, 2010 #

Running - Road 8:30 [3] 1.95 km (4:22 / km) +30m 4:03 / km
slept:10.0 shoes: New Balance N1024

to Chateau pinker/Gristwood

Orienteering - Urban (High Hazels) 17:04 [3] *** 3.2 km (5:20 / km) +70m 4:48 / km
spiked:23/26c shoes: Inov8 RocLite 320

managed to maintain my pace but a bit sluggish. One loss of concentration resulted in muffing up 19.

Monday Jun 14, 2010 #

Running - Road race (Trunce #5) 26:36 [5] 6.8 km (3:55 / km) +167m 3:29 / km
slept:10.0 shoes: Inov8 Mudclaw 330 Yellow 2

FGelt a bit pants after the weekend, and despite gutting myself this was the best I could do. Better up the hills this time, and was on for a close new pb at the start of the track, but couldn't get out of cruise. 10th, 7secs behind the pb.

Warm up/down warm up/down 20:00 [2]
shoes: Inov8 Mudclaw 330 Yellow 2

minimal w/u, better w/d

Saturday Jun 12, 2010 #

Running - Road 35:00 [3] 5.0 km (7:00 / km) +270m 5:31 / km
slept:8.0 shoes: Inov8 Mudclaw 330 Yellow 2

Out to the Woolpacks via some fence hopping.

Orienteering 22:00 [1] 2.0 km (11:00 / km)
shoes: Inov8 Mudclaw 330 Yellow 2

ha! I don't like rock features at the best of times...

Other Sport (Grough Frisbee) 30:00 [1]

Managed to catch it a few times. Surprisingly.

Other Sport (Grough Football) 20:00 [0]

glad I went in goal as I didn't use up much energy.

Running - Road 30:00 [2] 5.0 km (6:00 / km)
shoes: Inov8 Mudclaw 330 Yellow 2

Slow back down to edale with Loz

Friday Jun 11, 2010 #

11 AM

Running - Road 42:10 [3] 8.5 km (4:58 / km) +160m 4:32 / km
slept:8.0 shoes: New Balance N1024

Was planning 80mins, but once I started knew I wasn't feeling it and that I needed about 40mins just to get me moving ahead of the weekend. Up Lydgate, down to Ranmoor, up to Sandygate and back through the lotties and Bole Hill. Hopefully this'll perk me up ahead of the weekend. When I'm feeling good I'll add in Crimicar, Coppice Track and Heroes.

Thursday Jun 10, 2010 #

Note
slept:11.0 (rest day)

Good long sleep, good Chinese buffet. Thank you Jumbo's.

Wednesday Jun 9, 2010 #

Running - Road 9:00 [3] 1.8 km (5:00 / km) +50m 4:23 / km
slept:5.5 shoes: Asics somethings

Spent far too long not moving in the queue for corp, got bored and sober so ran home in jeans. Quite quick considering I was wearing jeans.

Tuesday Jun 8, 2010 #

Note
slept:8.0 (rest day)

Balls to it. I'll start training again after the weekend...

Monday Jun 7, 2010 #

5 PM

Running - Road 40:50 [3] 8.2 km (4:59 / km) +170m 4:31 / km
slept:8.0 shoes: New Balance N1024

ran as the idea of circuits wasn't appealing. Crosspool, Sandygate, Steps, down to Long Lane, RivGlen, Bole Hill. Calves still a bit tight but felt quite comfortable otherwise.

C • comfortable 2

Sunday Jun 6, 2010 #

Note
slept:9.0 (rest day)

ummed and ahhd about going out but decided to have a slobby day instead.
just realised for the fantasy WC I managed to confuse the 2 brozkova sisters for both the middle and long. Oops...

Saturday Jun 5, 2010 #

Note
slept:5.0

Exam 3 on a Saturday, but there's no such thong as weekends at the moment.
celebrated almost finishing by splurging on a pair of Orocs. Went for the 340s as they fitted a bit better, and I reckon they'll last. 1st pair of dobs, sweet!

3 PM

Running - Road (Long run pt.1) 48:00 [3] 8.0 km (6:00 / km) +260m 5:10 / km
shoes: Inov8 RocLite 320

Long run with ash - SLMM training. As we both had shiny new Orocs to test out we split the run into 3 sections. This was deffinatly 'day 2 style' training after little sleep and being tired from yesterday.
Over Lydgate and down through Ranmoor to Bingham, then all the way up Porter. Felt a bit tired in the woods. Stopped at the view finder on Fulwood Lane to change into our sexy new shoes for the next bit.

Running - Trail 44:30 [3] 6.3 km (7:04 / km) +60m 6:45 / km
shoes: Inov8 Oroc 340

So we put on our sexy new shoes and spent a good 45mins, of which 38 or so was in terrain. Followed the path through the fields and Burbage mines before cutting across towards the road through some Tussocks nearly as rough as the OMM's! Stayed in terrain along the edge of the road before parting from it. Then headed across aiming towards Stanage Pole until we could see Redmires, then cut across to the path to Redmires, before skirting 2+3 and going between 3+4. The Moor bit (which isn't affected by the Ground nesting bird OOB as far as I know. Didn't see any anyway...) was a good test with a mix of deep heather, quicker heather, rough grass and a ready-boggy bit. Tough going - I was pushing a little hard so had to wait up a bit, mainly for my recovery! This bit was tough.

Running - Road 52:15 [3] 9.2 km (5:41 / km) +100m 5:23 / km
shoes: Inov8 RocLite 320

Put our trail shoes back on and headed down Wyming brook to Rivelin Damn, up to Fox Hagg and along to Bell Hagg. Down the steps (which hurt a lot - needed some Benham knowledge here...) and back via Lotties (where a mobility scooter raced me and won), stables and Crookes.

First 2+hour run since the one when it snowed with Ralph and Ste - so 4 months? First time with a sack since the OMM.
Out for about 3 hours in total as we spent a lot of time fannying and enjoying the view. Total running time 2hr25ish. 23.5km, 430m climb. Overall averaged just over 6min/km. Hills will be more of a problem on SLMM, but hoping that terrain won't be quite as bad as the bits we went through.

Day 1: 22.6km, 1500m
Day 2: 18.2km, 900m
Total: 40.8km, 2400m

Friday Jun 4, 2010 #

7 PM

Running - Road race (Castleton) 48:42 [4] 9.9 km (4:55 / km) +457m 4:00 / km
slept:7.0 shoes: Inov8 Mudclaw 330 Yellow 2

Dry as a bone, road shoes would have sufficed.
much better up the hills but still a bit of walking. GG bemoaned the amount of people who walk up hills, but I'd say there are more who can't go down hills, especially when they're a bit rocky. Caught up so much time and overtook a lot of people here. Finished around the top 20, 21st by my reckoning, although that insane 14 year old was ahead of me and he may have dropped out before the finish.
A really good field out and my best result in a race with a strong field.

Oh, and Ralph pooed on himself.

C • insane 14 year old 3

Thursday Jun 3, 2010 #

Note
slept:7.0 (rest day)

meh, day off won't hurt me. Trying to get 13 methods for microbial sensing of the environment in me head. FNR, DOS, SOX, OXY, FLP, ACN, FIX, NIF, AER, ARC, REX, CooA, SigR, RsrA, Dct, Nod. And that's just half the lectures.

Wednesday Jun 2, 2010 #

6 PM

Running - Road 36:20 [3] 7.6 km (4:47 / km) +120m 4:26 / km
slept:9.0 shoes: Inov8 RocLite 320

loopy to Endcliffe with Dave, Ash, Hobbs and Johnifer, taking in Bole Hill, Stables, Den Bank, Sandygate and Ranmoor. Quads aching and didn't feel too great - I blame this lethargy on exams.

Orienteering - Urban (Edge) 17:05 [3] **** 2.7 km (6:20 / km) +60m 5:42 / km
spiked:16/20c shoes: Inov8 RocLite 320

Even knowing the area so well didn't stop me holding the map at 180degrees and going to the wrong building (Burbage instead of Yarncliffe) at number 1. Not a lot of poke and a bit tired, but held Dave off for a bit longer than expected. No nav needed on the 'tricky long legs' as I know all the routes through. Good to have a bit of a 'blast' though.

Warm up/down warm up/down 6:00 [1]
shoes: Inov8 RocLite 320

bit of a jog back, but jibbed it part way as walking with the missus seemed like a much better idea.

C • balla and chain 4

Tuesday Jun 1, 2010 #

4 PM

Running - Road 1:18:45 [3] 15.3 km (5:09 / km) +250m 4:45 / km
slept:7.5 shoes: Inov8 RocLite 320

Easing into some longer runs ahead of the Saunders. Threw in more hills than Ash is used to, coz he's going to need to get used to them! into Porter borrk via Lydgate and some random extra loop near bents green, up Crimicar, down blackbrook, up coppice, den bank (Hallam chase markers were out), below the allotments, stables and back via Crookes and commonside. Felt good, but legs are still more tired than they should be. I blame all this sitting at desk malarky.

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