Training Log Archive: ba-baIn the 30 days ending Nov 30, 2010:
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| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | ||||||||||||||||||||||||
Tuesday Nov 30, 2010 #
1 PM
Running - Trail (Snow) 1:42:00 [3] 17.2 km (5:56 / km) +200m 5:36 / km
slept:6.5 weight:69kg shoes: Inov8 Oroc 340
Thankfully I had a light day in the lab, so was out by 11.30, even after spending time fannying about. With the snowfall ramping up since last night it would have been rude not to enjoy it properly. Sent around many texts and managed to get 4 of us on the way up to the Golf Course, where Dan and Dave left myself and Ralph to go a bit longer. Followed along the top of Rivelin, which was in good condition, to Fox Hagg before dropping down to Rivelin Dams, the snow making what is normally a pretty dull track much more enjoyable. Then headed up Wyming Brook. I'd been thinking of a snowy Wyming as I drifted off to sleep last night and I wasn't disappointed - silent apart from the brook, barely touched (a few footprints helped me find the path which was useful) and completely empty. From the top I was debating going longer around the ressers and possibly towards the headstone, but I'm glad we decided to head back along the conduit as 2hr+ would have recked me, and there was a bit of a biting wind once out of the woods. Finished off with a bit of GC fun (including stacking it as I couldn't see the lay of the land) and back onto the top path - where our footsteps from 60mins previous had been mostly filled in by the snow which had fallen whilst we were out - Allotments, stables, Bole Hill and Home. Steady enjoyable pace throughout.
'Perfect' run, purely for the joy of running, although slightly bittersweet in that Wyming brook will probably never look so pretty again. That said, it won't stop me trying to visit it again tomorrow!
route - imagine the map is white.
'Perfect' run, purely for the joy of running, although slightly bittersweet in that Wyming brook will probably never look so pretty again. That said, it won't stop me trying to visit it again tomorrow!
route - imagine the map is white.
Monday Nov 29, 2010 #
5 PM
Warm up/down warm up/down 10:00 [1]
slept:8.5 shoes: Adidas Kanadia TR3
S&C 40:00 [2]
shoes: Adidas Kanadia TR3
45/15s. Bendy knees 'entertaining'.
6 PM
Running - Trail (snow) 46:00 [2] 8.15 km (5:39 / km) +150m 5:10 / km
shoes: Adidas Kanadia TR3
Post circuits with Treb and Hobbs. Stables, stairs, GC, x-pool, Lydgate. noice.
Unfortunately this isn't hilly enough to be recognised as worth-while, so I'm just going to have to go out tomorrow and do better... hello snow!
Unfortunately this isn't hilly enough to be recognised as worth-while, so I'm just going to have to go out tomorrow and do better... hello snow!
Sunday Nov 28, 2010 #
1 PM
Running - Trail (snow) 1:46:30 [2] 18.75 km (5:41 / km) +240m 5:20 / km
slept:8.0 shoes: Adidas Kanadia TR3
Lavely run with Ash.
Passed the Ladies RFC sledging on tackle bags (insert joke here about female rugby players straddling tackle) in bole hill, proceeded along the top of Rivelin, GC (needs a couple more inches of snow to be properly useful), conduit, wyming brook (very pretty), Rivelin rough (lost the path several times so had some bracken fun, Rivelin bottom, glen, stables, home. Felt OK for the first 80mins, nowt special, but the last 25 were a bit tough at times. Getting out-stamina'd by a 400m runner, and out-done on the hills by a Norfolkian is a sorry state of affairs but not entirely unexpected. Pussyfooted around descents a bit as was trying to avoid all lateral movement in my knee. Time includes the 10seconds to draw the mandatory cock on a car windscreen.
hoping the cold snap continues in the peaks so I can enjoy Kinder to its utmost over Christmas.
Passed the Ladies RFC sledging on tackle bags (insert joke here about female rugby players straddling tackle) in bole hill, proceeded along the top of Rivelin, GC (needs a couple more inches of snow to be properly useful), conduit, wyming brook (very pretty), Rivelin rough (lost the path several times so had some bracken fun, Rivelin bottom, glen, stables, home. Felt OK for the first 80mins, nowt special, but the last 25 were a bit tough at times. Getting out-stamina'd by a 400m runner, and out-done on the hills by a Norfolkian is a sorry state of affairs but not entirely unexpected. Pussyfooted around descents a bit as was trying to avoid all lateral movement in my knee. Time includes the 10seconds to draw the mandatory cock on a car windscreen.
hoping the cold snap continues in the peaks so I can enjoy Kinder to its utmost over Christmas.
Saturday Nov 27, 2010 #
1 PM
Running - Road 32:25 [2] 6.35 km (5:06 / km) +50m 4:55 / km
slept:8.5 shoes: Adidas Kanadia TR3
Down to the bottom of heroes the flat way, then after my reps headed home via Crookes, stables, x-pool, Lydgate. The gently sloping path out of the stables defeated me - sore legs by this point.
Running Intervals hills (ShUOC Charidiy Heroes) 20:39 [4] 3.3 km (6:15 / km) +390m 3:56 / km
shoes: Adidas Kanadia TR3
In snow
6:45
6:59
6:55
To be honest I surprised myself, especially with the first - thought I might get under 7.30 for a couple if I was lucky after the last couple of months. 6.45 is only about 20secs behind my pb - set earlier in the year when sunny and fit. I don't think I've ever had a set of 3 reps under 7mins before though.
Maybe shows that my base fitness is good and with a good 3 months training I should be set for a good next year.
6:45
6:59
6:55
To be honest I surprised myself, especially with the first - thought I might get under 7.30 for a couple if I was lucky after the last couple of months. 6.45 is only about 20secs behind my pb - set earlier in the year when sunny and fit. I don't think I've ever had a set of 3 reps under 7mins before though.
Maybe shows that my base fitness is good and with a good 3 months training I should be set for a good next year.
Warm up/down warm up/down 10:00 [1] 2.2 km (4:33 / km)
shoes: Adidas Kanadia TR3
the downhills. fairly slow as on my second time down I had to stop and help a damsel in distress as she was afraid of ending up on her ass. She was only about 30 max and in no way overweight, just poor shoe choice.
C • ... 2
Friday Nov 26, 2010 #
Other Sport (footbawl) 25:00 [2]
shoes: Krapsta Crapstroturf
for once I played half-descent, and it was only Schmeicel-esque star-jumps from their 'keeper that stopped me grabbing a brace. Or is that my inability to place a shot? Anyway we won easy and was happy to get 25mins in.
quote of the day - whilst debating a contentious throw-in:
Me: "well, it's six of one and half-a-dozen of the other"
OTC Guy: "what does that mean?"
*facepalm*
Was going to go for a run after labs, but knee a tiny bit stiff. Next week...
in other news, after 3 weeks of seemingly futile and repetitive lab-work my perseverance has paid off, I now have a gene inside a plasmid and can start doing some interesting stuff. boo-yah.
quote of the day - whilst debating a contentious throw-in:
Me: "well, it's six of one and half-a-dozen of the other"
OTC Guy: "what does that mean?"
*facepalm*
Was going to go for a run after labs, but knee a tiny bit stiff. Next week...
in other news, after 3 weeks of seemingly futile and repetitive lab-work my perseverance has paid off, I now have a gene inside a plasmid and can start doing some interesting stuff. boo-yah.
Wednesday Nov 24, 2010 #
Running - Road 36:10 [2] 6.95 km (5:12 / km) +150m 4:42 / km
shoes: New Balance N1024
Been feeling tired recently but perked up during the day.
Walkley, steady lope up Heroes to remind myself of it, lydgate. easy. warm.
Walkley, steady lope up Heroes to remind myself of it, lydgate. easy. warm.
Saturday Nov 20, 2010 #
Orienteering race (SPOOK relays) 1:05:00 [3] **** 8.0 km (8:08 / km) +200m 7:13 / km
spiked:21/24c shoes: Inov8 Oroc 340
teamed up with the Mal for this one.
Set off at the back of a pack - but managed to catch ~2mins on John at 1. Stuck with him for a bit (despite a different rc to 4), but dallied on 6 and he was gone. Had neill for company from 4 on 1st leg as he'd already been out for ~30mins more than me. Just 1 other miss, too high, but I was lacking in stamina and guts, which was sort of to be expected.
2nd leg - much the same. Clean for the whole race, just a bit slow esp. on the hills. 6th overall I think (5th ShUOC team - we owned SPOOK!)
Not surprised to be feeling it after the last 3ish weeks. plenty of time though. The knee felt OK and didn't inhibit me, but I could tell it was there at times.
Set off at the back of a pack - but managed to catch ~2mins on John at 1. Stuck with him for a bit (despite a different rc to 4), but dallied on 6 and he was gone. Had neill for company from 4 on 1st leg as he'd already been out for ~30mins more than me. Just 1 other miss, too high, but I was lacking in stamina and guts, which was sort of to be expected.
2nd leg - much the same. Clean for the whole race, just a bit slow esp. on the hills. 6th overall I think (5th ShUOC team - we owned SPOOK!)
Not surprised to be feeling it after the last 3ish weeks. plenty of time though. The knee felt OK and didn't inhibit me, but I could tell it was there at times.
Running - Trail warm up/down 6:20 [1] 1.15 km (5:30 / km)
shoes: Inov8 Oroc 340
yog before
Friday Nov 19, 2010 #
Note
Well rested for the main events this weekend.
Got a 5min cameo in the footy, but just kept getting turned by some hefty load. Best to not play much as the guys were playing well and didn't want to risk my knee too much.
Got a 5min cameo in the footy, but just kept getting turned by some hefty load. Best to not play much as the guys were playing well and didn't want to risk my knee too much.
Thursday Nov 18, 2010 #
Note
today the Her Maj the Queen came to my building for lunch. We stood on a grass bank to see her, but the police thought it a bit too grassy knoll/JFK, so we had to stand on the road. Only caught a glimpse but she looked thoroughly fed-up. She also meant that I had to use the back door all day. Insert joke here.
2nd round of meningitis study this morning. No bloods taken so there was no reason to pale out as I always do. Fanny.
2nd round of meningitis study this morning. No bloods taken so there was no reason to pale out as I always do. Fanny.
Wednesday Nov 17, 2010 #
Note
far too giddy regarding spook weekend...
Monday Nov 15, 2010 #
S&C 40:00 [1]
slept:7.5 shoes: New Balance N1024
Missed all ones involving jumping, as my first jump resulted in an almighty creak from my knee.
Friday Nov 12, 2010 #
Other Sport 20:00 [2]
slept:6.0 weight:71kg (injured) shoes: Krapsta Crapstroturf
Played better than last week - but that wasn't hard. Was doing OK but need to get a bit better with positioning/first touch. Ralph scored a screamer as a consolation mind.
On anoteyhr note, the niggle in my knee didn't appreciate football. I knew this would happen, but now it's mighty stiff and a struggle for the simplest of tasks (moving about in bed/getting int/out of car etc.). Still, rather now than next spring.
On anoteyhr note, the niggle in my knee didn't appreciate football. I knew this would happen, but now it's mighty stiff and a struggle for the simplest of tasks (moving about in bed/getting int/out of car etc.). Still, rather now than next spring.
Thursday Nov 11, 2010 #
Note
rhr:44 slept:6.5 weight:71kg (rest day)
Busy day, no time for training. off for lab curry now. (this may be a mistake what with gut situation...)
Wednesday Nov 10, 2010 #
8 AM
Running - Road 26:20 [2] 5.25 km (5:01 / km) +80m 4:40 / km
slept:9.0 weight:71kg shoes: New Balance N1024
Legs tired yesterday - a mixture of the banking and the mud.
Early round Walkley and Crosspool. Stopped at the newsagent on School road for milk, amongst all the teens stocking up on sugar for the rest of the day.
Early round Walkley and Crosspool. Stopped at the newsagent on School road for milk, amongst all the teens stocking up on sugar for the rest of the day.
6 PM
Running - Road 37:40 [2] 7.7 km (4:54 / km) +120m 4:32 / km
shoes: New Balance N1024
Out to Concord park. Cruised the downs and flats, maintained on the uphills. Nice and warm by the time I got there.
Orienteering (NightO) 40:00 [2] **** 4.0 km (10:00 / km) +135m 8:33 / km
16c shoes: Adidas Kanadia TR3
Enjoyed myself but found it difficult to spot the tags. Also had a few problems with running way past controls - not disciplined enough for NightO at the moment but practise will improve that. Got to 16 then jogged it back in. I did enjoy myself though, looks like a good little area, but may leave it for a summer evening before venturing back.
Warm up/down 10:00 [2]
shoes: Adidas Kanadia TR3
back in. got lost on the golf course. oops.
Tuesday Nov 9, 2010 #
6 PM
Running - Road 27:40 [2] 5.6 km (4:56 / km) +70m 4:39 / km
slept:8.0 weight:72kg shoes: Adidas Kanadia TR3
Out round BH and stables, goodwin, Ponderosa
Running Intervals intervals 26:40 [4] 5.3 km (5:02 / km)
shoes: Adidas Kanadia TR3
30 (45) 30 (45) 120 (60)
give or take
x5
distance a bit of a guess
Bit muddy, and a fair bit of work to do over the winter. Training proper starts here. (again.)
give or take
x5
distance a bit of a guess
Bit muddy, and a fair bit of work to do over the winter. Training proper starts here. (again.)
Warm up/down warm up/down 10:00 [2]
shoes: Adidas Kanadia TR3
Monday Nov 8, 2010 #
S&C 30:00 [1]
rhr:48 slept:7.5 weight:71kg shoes: New Balance N1024
Didn't eat enough, spent a lot of time dicking about with the stereo, felt pants.
Sunday Nov 7, 2010 #
Running - Road 1:04:40 [2] 11.85 km (5:27 / km) +145m 5:09 / km
rhr:50 slept:8.0 weight:71kg shoes: Adidas Kanadia TR3
Rivellin and Blackbrook. Legs felt gash throughout, just really tired. Left knee a bit niggley so going to take another easy week. To be honest, with the amount of work I need to do, this won't be too hard.
Shoes were very comfy, very warm (!?) but also very orange. As long as only the latter changes it's OK.
Shoes were very comfy, very warm (!?) but also very orange. As long as only the latter changes it's OK.
Saturday Nov 6, 2010 #
Note
rhr:48 slept:7.0 weight:70kg (rest day)
Today I spent money I don't really have on running shoes. I bought some new trail shoes so I can actually train now the ground is damp. God knows where my Roclite315s went - watch them show up now I have replaced them.
Also got some new roadies for when my current ones give up the ghost. They were on sale.
Whilst wandering round town my left knee felt a bit tight, possibly due to football yesterday. No point putting it under undue pressure, winter training starts (for the second time) on Monday. Hopefully.
Also got some new roadies for when my current ones give up the ghost. They were on sale.
Whilst wandering round town my left knee felt a bit tight, possibly due to football yesterday. No point putting it under undue pressure, winter training starts (for the second time) on Monday. Hopefully.
Friday Nov 5, 2010 #
Other Sport (Football) 20:00 [2]
slept:7.0 weight:70kg shoes: Krapsta Crapstroturf
Having not played outfield in the best part of 6 months I'd forgotten how to position myself and kick a ball. Hopefully I'll be better next week after this run-out.
Was going to go for a run in the evening, but was razzing on an essay so didn't want to stop. I now can't really be bothered now it's dark. TBH an easy week after OMM isn't going to hurt me - I might as well enjoy the (fairly) guilt-free not-training routine for a couple days more.
Was going to go for a run in the evening, but was razzing on an essay so didn't want to stop. I now can't really be bothered now it's dark. TBH an easy week after OMM isn't going to hurt me - I might as well enjoy the (fairly) guilt-free not-training routine for a couple days more.
Thursday Nov 4, 2010 #
5 PM
Running - Road 47:20 [1] 8.35 km (5:40 / km) +140m 5:14 / km
rhr:50 slept:7.0 weight:70kg shoes: New Balance N1024
Easy Sleazy floaty run in the rain.
Down to G"I'm busy for the next hour"G's to drop off the tent from the weekend (the sleazy part), then headed through Endcliffe park, up to Sandygate, Crosspool and Lydgate (the easy part).
Nice to get out - glad I've had 3 days off. Right leg got quite tired - must've subconsciously worked it more than the left in the tussocks at the weekend. Lower back was good though which was nice considering how gash it felt at the weekend.
Down to G"I'm busy for the next hour"G's to drop off the tent from the weekend (the sleazy part), then headed through Endcliffe park, up to Sandygate, Crosspool and Lydgate (the easy part).
Nice to get out - glad I've had 3 days off. Right leg got quite tired - must've subconsciously worked it more than the left in the tussocks at the weekend. Lower back was good though which was nice considering how gash it felt at the weekend.
Wednesday Nov 3, 2010 #
Note
rhr:46 slept:9.0 weight:72kg (rest day)
So, the OMM.
Good Things:
Went further and longer than I ever have done before.
Am sold on the score format being the pinnacle of Mountain Marathons :p (in dull areas at least).
Tom Hecht is a god with bearings.
I managed to go well even after loosing a lot of blood on Wednesday night. From my head.
Felt great at the end of day 2.
Was ahead in the pair a fair amount.
Managed to grind it out when feeling cack a lot better than I did last year.
Fastest run-in split on day 2 :P
Bad Things:
Having never done score before we didn't really have a clue what we were doing, and thus lost out due to lack of experience.
Feeling great at the end of Day 2 is all well and good on a linear course, but not on a score when you've made a plan based on how you feel at the beginning, and thus miss out on a lot of points.
Need to work on fine bearings myself (the reason Tom dicked me on a few days at the lakes.)
Carried too much - possibly took on too much team kit (maybe because Tom had a thermarest and bonus warm top?)
Can't find a start triangle on a score map for shit!
Good Things:
Went further and longer than I ever have done before.
Am sold on the score format being the pinnacle of Mountain Marathons :p (in dull areas at least).
Tom Hecht is a god with bearings.
I managed to go well even after loosing a lot of blood on Wednesday night. From my head.
Felt great at the end of day 2.
Was ahead in the pair a fair amount.
Managed to grind it out when feeling cack a lot better than I did last year.
Fastest run-in split on day 2 :P
Bad Things:
Having never done score before we didn't really have a clue what we were doing, and thus lost out due to lack of experience.
Feeling great at the end of Day 2 is all well and good on a linear course, but not on a score when you've made a plan based on how you feel at the beginning, and thus miss out on a lot of points.
Need to work on fine bearings myself (the reason Tom dicked me on a few days at the lakes.)
Carried too much - possibly took on too much team kit (maybe because Tom had a thermarest and bonus warm top?)
Can't find a start triangle on a score map for shit!
Tuesday Nov 2, 2010 #
Note
rhr:48 slept:7.5 weight:70kg (rest day)
Feel fine but no chance of training in this rain :P