Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ba-ba

In the 30 days ending Apr 30, 2011:

	activity	#	time	miles		km		+m				load
	Orienteering	9	8:47:30	42.53	(12:24)	68.45	(7:42)	1916	160 /	253c	63%	1779.7
	Running - Road	15	7:41:21	59.24	(7:47)	95.34	(4:50)	1587				1238.3
	Running - Trail	5	5:14:37	32.0	(9:50)	51.5	(6:07)	2413				1006.9
	Orienteering - Urban	4	1:40:27	11.61	(8:39)	18.69	(5:22)	322	89 /	128c	69%	365.3
	Warm up/down	9	1:34:41	4.26		6.86		41				159.1
	Bike	1	1:18:15	15.8	(12.1/h)	25.43	(19.5/h)	404				156.5
	Ministry of Silly Walks	2	1:11:15	4.28	(16:40)	6.88	(10:21)	70				89.5
	Running Intervals	2	26:52	0.62	(43:14)	1.0	(26:52)					67.5
	Cocking about	1	9:51	0.55	(17:49)	0.89	(11:04)	12				9.9
	Total	28	28:04:49	170.9		275.04		6765	249 /	381c	65%	4872.6
averages - sleep:7.7 rhr:44 weight:71kg

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Saturday Apr 30, 2011 #

12 PM

Warm up/down warm up/down 10:00 [1]
shoes: X-talon 212 (1)

Running - Trail (Coniston Fell Race) 1:25:49 [4] 12.21 km (7:02 / km) +975m 5:01 / km
ahr:168 max:196 shoes: X-talon 212 (1)

1st Lake District (proper?) fell race.
23rd, 15mins behind winner (a Hope). Top of the field (first 10 or so) was pretty loaded, but then large gaps from 8 onwards. 47secs down on (a not race-fit) Tedwards.
Didn't know how I'd cope with a proper toughie, especially with the lack of uphill running I've been doing!

Start-Wetherlam 3.96km, +683m -0m, 40:44.
The climb up Wetherlam was tough. I sat in around 60th (at a guess), didn't pass many, got passed by a few. Took a different line up the ridge (followed a borrowdale runner) and whilst it didn't gain or lose me any ground I reckon it saved my legs a bit (it was all hands-on-knees walking, which I was trying to do to minimise the strain on my calves). However managed to keep on plugging, but reached to top well behind Dave Soles and the First lady (200m or so)

Wetherlam-Prison Band-Swirl How 1.75km, +156m, -131m, 13.25.
Cruised off the top maintaining my place. Hit the Col and slingshotted up the Prison Band. I was passing and going through people left, right and centre (inc. Dave Soles and 1st Lady), my childhood climbing experience being unearthed to full effect on the scrambly bits.

Swirl How-Old Man 2.89km, +136m, -131m, 15.42.
Very blustery but managed to keep the legs going, pulling away from some and reeling in a group of 5 up ahead.

Old Man-Finish 3.61km, +0m, -713m, 14.42.
Started going a bit left off the front so dropped back a bit to follow the line of a bloke just behind me. Once I was confident of the top I took a few different routes, passing Julian from Glossopdale who was stuck in some crap on the left. Didn't feel like I was going particularly fast but was gaining on the group ahead. They went right after the mine (where I went yesterdaY) and I went left as planned and hit the path. Came out at the junction the same distance behind the group and pinned my ears back for the last 2.5km track run to the end. Overhauled about 5 places here - again I didn't feel like I was moving too quickly but I must have been! Feet burning but the last 2.44km were done in sub 3.30min/km even with the rutted track and tourists.

Really pleased with my result, was expecting about 1.35 and ~50/60th. Was very surprised that I took so much out of lakeland runners on the final descent. Again my feet started burning towards the end but thankfully there was a river and it was quite short.
More work needed on hills! Getting my race-descending honed nicely though.

C • Sounds really good 4

Friday Apr 29, 2011 #

1 PM

Running - Trail 1:09:52 [2] 9.54 km (7:19 / km) +656m 5:27 / km
ahr:153 max:182 slept:8.0 shoes: Adidas Kanadia TR3

Walna Scar, Dow Crag and Old Man with Lizzie and Lucy.
I'd like to say that I was saving myself for tomorrow, but there's no way in hell I could keep Lizzie's pace up to Dow! Managed to keep chugging up but with no great shakes.
Scouted the descent route off the old man - worked out what I don't want to do tomorrow! (at the bottom at least) - very slow in trail shoes!
lovely day, if a bit blustery.

Thursday Apr 28, 2011 #

Note
rhr:48 slept:6.5 weight:72kg (rest day)

Up for the race later but priorities.

Wednesday Apr 27, 2011 #

Running - Road 50:53 [3] 10.31 km (4:56 / km) +270m 4:22 / km
ahr:153 slept:9.0 weight:71.7kg shoes: Adidas Kanadia TR3

Took advantage of the dryness of late by heading out across the normally damp fields to Little Mill, up to Lantern Pike and back along the trail. Felt a bit ungainly across the rutted fields, a bit tired up the first part of the track to the Pike, but after that felt good. Cracking views from the top.

Note

10km Trail race around the Whaley Ressers tomorrow, will see how my Achilles feels tomorrow morning before deciding whether to do it.

Tuesday Apr 26, 2011 #

Note
(rest day)

Long day traveling back. Managed to not drool on myself when I fell asleep on the ferry this time.

Slight Achilles pain in the left leg from Saturday onwards. Would be really sore to start with, but ease if I got up on my toes (which would suggest it's not tendonitis) and there'd be no pain buy the time I raced, or after. However, spotted a lump (about 3inches above the base of my heel) which isn't sore when squeezed. Maybe it's something to do with low-cut shoes (hurt more in x-talons than mudclaws). Think it needs some rest but I want to go running now I'm home!

Monday Apr 25, 2011 #

12 PM

Running - Road warm up/down 5:05 [1] 1.07 km (4:45 / km)
shoes: X-talon 212 (1)

Orienteering race (JK Relay - Tyrella) 25:34 [5] ***** 3.8 km (6:44 / km) +80m 6:05 / km
ahr:176 max:210 spiked:9/12c shoes: X-talon 212 (1)

Ran 4.74
Ash sent me out about 15secs down on Alan Velecky of SO. I ran this race pretty much on the ragged edge of my O ability - and fell off once too often. I was in the lead at 1 but proceeded to stuff up 2 and 3 - with a bit of confidece I'd have got them easily - allowing Alan to lead by ~150m through to 6. Didn't see him through the village the proceeded to miss 45ses on #10 (went to wrong bush). Popped out of 11 to see him within 200m of me. Gunned the last 500m or so in an effort to catch but just missed out. a 50m-longer run in and who knows!

Pleased with half of the controls and mightily pissed off with 3 of them, grr, so close! Role on the British.

Sunday Apr 24, 2011 #

12 PM

Running - Road warm up/down 13:49 [2] 2.31 km (5:59 / km) +81m 5:05 / km
shoes: Muclaw 333 (3)

jogge out to the start with Dave, and a quick look at the postage stamp 'WU' map.

Orienteering race (JK Day3 - Slieve Croob) 1:22:47 [4] ***** 10.4 km (7:58 / km) +540m 6:19 / km
ahr:169 max:192 spiked:22/29c shoes: Muclaw 333 (3)

Ran: 12.35, 468m.
My Kind of area, but was expecting it to be tough to catch 5mins on Jonny Knedall, and 7 on Chris Heppenstall (2nd and 3rd after Tyrella).
Very few mistakes today, was just lacking a little in running strength after yesterday.
4 - picked a loopier RC to avoid the marsh, Bannanaed at the end (20s)
Hesitant on 6&7 ensuring I didn't miss.
14 - got a bit thrown before the feature - small bannana, 20s
17 - missing X-ing point on map as it was obscured by the circle for number 18, so thought it was the one further up the wall on the map. Consequently I dropped too low. Frustrating as must have been very close to the kite when naving using the contours. 3mins lost
26 - Last control on the fell. Poor bearing, just ran around it a bit, was just about to start panicking before I found it. 30s.

All in all a good run. 3rd on the day, 9.5mins down on Welly who nailed it. Dragged myself up to 3rd overall, 26secs ahead of Chris Hepenstall and <3mins behind Jonny Kendall over both days.

Saturday Apr 23, 2011 #

12 PM

Running - Road warm up/down 22:41 [2] 4.23 km (5:22 / km) +7m 5:19 / km
ahr:153 max:185 shoes: X-talon 212 (1)

Good warm-up at Tyrella. Left Achillies was pretty sore to begin with, but much better by the time I got to the start.

Orienteering race (JK Day2 - Tyrella South) 1:34:53 [4] ***** 10.9 km (8:42 / km) +260m 7:47 / km
ahr:169 max:179 spiked:15/29c shoes: X-talon 212 (1)

Ran 13.33 km (87m climb?)
Today when I was Orienteering, I was doing so well. However, there were times (i.e. 50% of the time) where I was being a bit daft.
Fairly clean through to 5 - was being hesitant to ensure minimisation of time loss. Bannanaed pretty spectacularly enroute to 2, but thankfully came across a massive fence. This told me to remain in contact.
6 - Hesitant in Circle, 30secs
7 - no plan, no contact once I lost sight of fence. 2/2.5mins
11 - poor bearing out of 10. Thankfully caught myself before making a catastrophic parallel error. 40/50secs
12+15 - small overshoots. Better line into circle needed. 15 and 25 secs.
23 - Again little planning. 1min
24 - Parallel error on stiles (one was on top of a hill, the other in a valley!) 3mins.
I was now really tired and the slog to 25 and around the last few controls was an effort!
27 - no plan! 1min
28 - Wrong Knoll! 40secs.

Reckon I lost about 9min in all, which was frustrating as some bits I was going really well! Everyone has some red sections in WinSplits though
4th overall, a large chunk (5mins) off the podium, 12 mins off the winner (Chris Mitchell)

Friday Apr 22, 2011 #

Event: JK 2011

2 PM

Warm up/down 10:00 [2]
shoes: X-talon 212 (1)

Orienteering - Urban race 16:49 [4] **** 2.4 km (7:00 / km) +60m 6:14 / km
spiked:21/28c shoes: X-talon 212 (1)

Wasn't expecting much from this. Although I'd managed some sprintO tech, I knew I didn't really have the leg speed required. I enjoyed myself and felt suitably challenged!
1st section, I was just really hesitant with no flow. Main problems: Slight hesitation on 1, an in-opportune RC (north) but managed to spot the gap to 2 (although missed the crossable wall - these were very difficult to see!), and bollocksed up #3 going south then north! Number 6 - very hesitant into 5, but didn't notice the big gap leaving it (the circle was cut on the way in, but not on the optimum route out - odd planning). As such I ran all the way around to the north - lost 30secs to Ash here.
2nd section - much better on the longer running legs and managed to drag myself up to 40th (50th with Juniors). Was tiring towards the end - little speed endurance.

about 5 places down on last year's sprint if memory serves, but fairly happy.

Thursday Apr 21, 2011 #

9 PM

Running - Road 20:02 [2] 3.9 km (5:08 / km) +4m 5:07 / km
slept:5.0 shoes: Adidas Kanadia TR3

Jog out from the bungalow with Daverams after a long day travelling. Nowt exciting, 10mins up the A2 then back as it was dark.

Wednesday Apr 20, 2011 #

Note
rhr:42 slept:7.5 weight:72kg

Why is it when I have nothing to do I wake at 8.30, when I have(had) things to do I could lie in bed all day?
Legs not up for it but should do something later ahead of tomorrow's boat-induced inactivity.

4 PM

Running - Road 24:43 [2] 4.85 km (5:06 / km) +114m 4:34 / km
shoes: New Balance M849

Looped via Crookes and Crookesmoor to Walkley; Back. Found an ice-cream van garage (don't tell malley!) and saw Andy Cox and RichW.
sluggish.

Orienteering - Urban 22:29 [3] *** 4.12 km (5:27 / km) +104m 4:51 / km
spiked:16/25c shoes: New Balance M849

3 sets of some sprintervals in Walkley, jibbed quite a bit due to nettles/boring park running. Finding it quite difficult to pick things up on the 1:5k map, but some simple daft mistakes. Last year I got a pretty good result (for me) in the JK sprint, this year I'm going to have to work very hard to fend off Ash and Dan and the likes.

Tuesday Apr 19, 2011 #

Note
rhr:42 slept:9.0 (rest day)

resting up the left leg, pretty knacked anyway.

Monday Apr 18, 2011 #

11 AM

Running - Road 27:38 [1] 5.44 km (5:05 / km) +100m 4:39 / km
ahr:156 max:180 rhr:46 slept:7.5 weight:71kg shoes: New Balance M849

Nothing exciting, trying to shake my legs out before trunce. Endcliffe, Ranmoor and BH. Legs feeling a bit heavy and hr a bit high - too many family packs of crisps in the last few days clogging up my veins?

Ministry of Silly Walks 18:15 [2] 2.28 km (8:00 / km) +10m 7:50 / km
ahr:143 max:174 shoes: New Balance M849

Some mincing in BH, followed by 3 (slightly decreasing) easy barefoot laps of the football pitch. (380, 340 and 320m in 1.32, 1.21 and 1.14)

6 PM

Warm up/down 10:54 [3] 2.11 km (5:10 / km) +9m 5:03 / km
ahr:198 max:246 shoes: Adidas Kanadia TR3

I do NOT trust those heartrate readings!
Woke up from my afternoon nap feeling a bit iffy in the tummy. 'Symptoms' even looser than normal.

Running - Road race (Trunce #2) 26:26 [4] 6.11 km (4:20 / km) +140m 3:53 / km
ahr:176 max:189 shoes: Adidas Kanadia TR3

Despite feeling a bit woozy set of quite quick. Berated a bloke who hurdled the fence next to the first gate and made a point of beating him no matter how bad I felt. Legs were not feeling great - quite wobbly. Suffered up the hills much more than normal, but the downhills were OK. Left for dead on the road - OK it's not my best section but I normally manage to keep up a descent pace! Dogged horrendously on the last hill, but perked up a bit on the track and managed to take about 3 seconds off my PB - before heading straight to the bog.
Pleased that I managed a (albeit small) pb despite not being top-notch.

more time needed to pull away from hobbs!

Sunday Apr 17, 2011 #

11 AM

Warm up/down warm up/down 4:39 [1] 0.93 km (5:00 / km) +5m 4:52 / km
ahr:154 max:181 rhr:43 slept:7.0 weight:71kg shoes: Inov8 Oroc 340

t'start

Orienteering race (West Haigh + Howell Wood) 1:20:00 [3] **** 10.7 km (7:29 / km) +275m 6:38 / km
ahr:166 max:178 spiked:13/30c shoes: Inov8 Oroc 340

Ran: 12.45km, 200m (6.25min/km i.e. sloww)
Nice runnable area. Was going OK in the first section, just a bit clumsy on 3 and 10 and a bit lucky on 5. Shane (+2mins) only caught me at 10 after about 24mins running which was OK. However it all started falling apart once in the western area. Apart from 13, 14, 16 and 17 I was horrendously shabby. Bearings (from ap to control were particularly shoddy) and direction were all over the place and I was being very hesitant on orange-standard controls, as well as missing all the pits. Biggest mistake was 25 - just kept going up the spur. Knew I'd gone too far and doubled back but then headed back up the hill for reasons unknown. Lost 5.5mins to Shane here alone!
Must have lost 1min to 11, then >8 between 12-30 (not including 2 shoe-lace stops as I forgot my tape)
Not a great confidence boost ahead of next weekend, especially after feeling I did OK on Tuesday. Thankfully there's few trees in sight in N.Ireland, but need to get back into the forest ahead of the British.

C • MY tape.... 1

Saturday Apr 16, 2011 #

Running - Road 53:36 [3] 11.52 km (4:39 / km) +206m 4:16 / km
ahr:161 max:195 rhr:44 slept:7.5 weight:70.5kg shoes: New Balance M849

Headed out to the east-end of Rivelin for the first time in a while, up to the pack-horse bridge, Coppice and back via stables. Started at an OK comfortable-fast so maintained it for 17 mins, 4 mins off, 7.5mins on (stretch at bridge), an easy effort up the coppice track (5.47, 15secs quicker than more concerted efforts last year). Was going to do some hill sprints in the field above stables but felt a slight twinge at the top of my left hammy so jibbed it.

Friday Apr 15, 2011 #

Note
slept:7.5 (rest day)

Day sat watching the IPL after my Lab presentation. Stopping only to knee myself in the head. Slick.
Achilles still a bit sore, top of hammy feeling better, beer tasting good.

Thursday Apr 14, 2011 #

Running - Trail 19:42 [2] 3.28 km (6:00 / km) +121m 5:04 / km
ahr:147 max:167 rhr:43 slept:7.5 shoes: Adidas Kanadia TR3

Run from Grindleford Station up to Froggat edge. Feeling tired.

Orienteering 35:00 [3] ***** 3.5 km (10:00 / km) +187m 7:54 / km
ahr:146 max:159 spiked:10/14c shoes: Adidas Kanadia TR3

Slope-O underneath Froggat/Curbar. Pretty tough with all the brambles and bracken which, even though dead impeded well. Cut the session short and went to find BommyT

Running - Trail 40:00 [2] 7.3 km (5:29 / km) +100m 5:08 / km
shoes: Adidas Kanadia TR3

Found the Roving box with Dan and Tom, before heading back to Grindleford via White Edge and the Grouse. (watch had died)
Much needed chip butty at the Cafe to finish - Was feeling the last week today, and got a niggle in the inside-back of my left knee. Doesn't seem too bad most of the time, but stings every now and then.

Easy times coming up ahead of the JK.
Traiing Hr seems to be coming down a bit which is good - although it may just because I'm travelling slowly due to tiredness!

Wednesday Apr 13, 2011 #

12 PM

Note
rhr:45 slept:8.0

Today I did some training for the British Mountain Bike Orienteering and Lunch (MTBL[T]O) Championships, which are a few weeks after 'footO BOC'
I started by fettling my bike. Unfortunately mine's a bit old and being a fair-weather mtbl(t)o-er It took more time than anticipated.
As so few people partake in this sport I didn't have any shiney bikes to distract me. This is probably a good thing though, as having to go inside to change my pants would have only wasted more time.
Once I'd done all the necessary preparations (bike fixed, sandwiches made [cheese and pickle on Barber-sliced bread - i.e. 1 inch a slice], Soreen cut and buttered, bag packed, bike-pump hunted for unsuccessfully) I was ready to head off!

Bike 31:02 [2] 9.07 km (17.5 kph) +206m
ahr:137 shoes: Claude Butler Trail Ridge(Bike

Headed out to Redmires. There was some crazy car-shenanigans going on in Crosspool, seemingly all due to a lady-driver and a bus

Orienteering 33:18 [2] **** 4.51 km (7:23 / km) +108m 6:36 / km
ahr:142 max:202 spiked:15/24c shoes: Adidas Kanadia TR3

Time for some Orienteering on Heater-yew Would! I'd planned myself 5 intervals, mainly focusing on bearings, but I wasn't feeling in a very interval mood so just pottered around them enjoying the map. Bearings were OK, but not great - but then again this is far more technical than what I'll experience at the MTBL(T)O champs.

Once finished I had most of my lunch. I went for thickly-sliced bread today as I need to try and work my way up to the 3-course meal we'll get at the champs.

Bike 20:01 [2] 6.57 km (19.7 kph) +129m
ahr:130 max:152 shoes: Claude Butler Trail Ridge(Bike

Leg 2 on the bike was out to Burbage Mines. I managed to keep my concentration and didn't miss any of the three tricky right-handers I needed to make!

Orienteering 19:16 [2] ***** 2.14 km (9:00 / km) +30m 8:25 / km
ahr:147 max:190 spiked:15/20c shoes: Adidas Kanadia TR3

Burbage Mine loop 1. Legs were very heavy and I found it pretty hard to get going - especially with having to stop to ensure I was in the right places all the time. Lost contact a few times, but managed to sort it out fairly quickly on a couple of occasions. Good fun!

Orienteering 18:00 [3] ***** 2.25 km (8:00 / km) +40m 7:21 / km
ahr:150 max:166 spiked:15/20c shoes: Adidas Kanadia TR3

Burbage Mines loop 2. Much better this time, navigating better and feeling better whilst running - although I had already visited a few of the control sites.

Bike 27:12 [2] 9.79 km (21.6 kph) +69m
ahr:122 max:148 shoes: Claude Butler Trail Ridge(Bike

After piling in a couple of slices of soreen and an apple, and the Lunch and O part of the day over, it was time for the last MTB leg of the day.

Took in a loop of Lady Canning's, and I'm glad I did. I saw my first bike of the day and boy it was a beaut, made mine look like a right dog! Thankfully I know of a few well-hidden depressions on Burbage, and this bike was so purty it had me rushing to the nearest hollow before I made a mess of more than just my trousers!
I then got to witness the shocking job the council are doing on the Houndkirk road (orangey hard-core will clash awfully with the purple heather once it blooms!) before heading back home via Fulwood and Broomhill. I saw a few more bikes on my way, but they weren't that hot so I managed to keep my concentration. Just about.

C • Orange clash with Purple.... 2

5 PM

Note

I really enjoyed my training today, hopefully I'll be selected for the World MTBL(T)O champs in Kentucky in the Autumn. I've decided to man up and compete on the 'Carnivore' course as I'm hoping for some of Colonel Sanders' finest come October!

Tuesday Apr 12, 2011 #

Note
rhr:46 slept:8.5 weight:70kg

DOMSSS! so nothing doin' this morning.

6 PM

Running - Trail warm up/down 22:55 [1] 3.63 km (6:19 / km) +28m 6:05 / km
ahr:136 max:161 shoes: Inov8 Oroc 340

jogging before and after mit Shminty and the 2 Daves in varying measures due to 'downstairs problems'

Orienteering (Wombwell Spring Cup) 43:36 [3] **** 6.7 km (6:30 / km) +140m 5:54 / km
ahr:160 max:175 spiked:12/17c shoes: Inov8 Oroc 340

Ran: 7.68km, 98m (5.40min/km)
Managed to maintain a nice steady pace, had a few problems with negative features, so was pretty hesitant in the circle - need to work on fine direction out of of controls on short legs, but I'd rather lose a few seconds making sure I hit a control than 1min+ being quick, not looking and passing it.
Otherwise only 1 major error (#15, pit, lost about 80secs, poor exit from 15) and 2 medium (lost line at end of 5 and 10 and banana'd a bit).
Otherwise just feeling a bit heavy-legged after the weekend, but most enjoyable, I do like this woodland.

yet another dog chased me. Whereas yesterday's was a rat-on-a-string (off-string) affair, today's was bloody huge and loping!

Monday Apr 11, 2011 #

2 PM

Running - Road 1:01:14 [3] 12.06 km (5:05 / km) +234m 4:38 / km
ahr:158 max:178 rhr:44 slept:8.0 shoes: New Balance M849

Nice run out in Rivellin with Dave and Hobbs. Dave showed us Bum-valley then we cruised up to the pack-horse bridge, up blackbrook, which was a bit of a struggle after yesterday, over and down Crimicar and down to Endcliffe.
Nice chatting pace, could feel the legs after yesterday but not as bad as feared.

Orienteering 7:44 [4] **** 1.4 km (5:31 / km) +20m 5:09 / km
ahr:16 max:176 spiked:14/19c shoes: New Balance M849

Endcliffe Park Ultrasprint, no compass.
Bit of overshooting in the first loop. Other than that a few small misses, direction was OK but still needs work.
Got chased by a small dog. Whether the owner was yelling at it or me running away laughing I'll never know.

Orienteering - Urban 14:00 [3] *** 2.34 km (5:59 / km) +25m 5:41 / km
ahr:153 max:171 spiked:17/23c shoes: New Balance M849

Botanical Gardens sprintervals from ages ago. Never run here before and I can see why Yvette flunked his first year exams. Walk/Jog between reps.
Good practise at avoiding olive green and red hashing - only one close call. Got all flustered on the second train, lost all sense of direction. Rest OK but slowish.

00:02:39 0.58
00:02:55 0.48
00:01:54 0.40
00:02:02 0.37

Running - Road warm up/down 18:19 [1] 3.02 km (6:04 / km) +83m 5:20 / km
ahr:144 max:163 shoes: New Balance M849

between Endcliffe and Botanicals, then a slog back up the hill to home.

6 PM

Ministry of Silly Walks 53:00 [1] 4.6 km (11:31 / km) +60m 10:49 / km
shoes: New Balance M849

run to bole hill, some top notch mincing, then home again after.

Sunday Apr 10, 2011 #

Event: 30th Running of the Kinder Downfall Fell Race

11 AM

Warm up/down warm up/down 7:34 [2] 1.59 km (4:46 / km) +9m 4:38 / km
ahr:144 max:162 slept:8.0 weight:71.6kg shoes: X-talon 212 (1)

Dropped Loz off at the bottom of the Snake path then warmed up back to the car to remove my hrm, and a loop of the cricket field. Warm.

Running - Trail race 1:16:19 [5] 15.54 km (4:55 / km) +533m 4:12 / km
shoes: X-talon 212 (1)

Kinder Downfall
I wasn't fantastic beforehand - not poor, legs just not feeling overly fresh.
Felt good on Snake path, in with Julian, Tom, Steve, Muir - the usual suspects. From Chad's cabin the former 2 got a bit of a gap, but I followed Steve's line towards to bottom of Wm clough, gaining about 80m on To and, bypassing Julian. All the way up the clough I was trying to hang onto Tom. Steve came back to me, so I had people to both drag and push me up. I managed to run a lot more of it than I expected - I think not having been up Wm clough much helped as I didn't know how long I had to go.
The climb onto the edge was a lot longer than I anticipated, and together Steve and I worked on reeling in and passing Tom and a couple of other guys, who I went through at the downfall. Thought Steve was still on my shoulder, but looked at Red Brook at it was Nat, who I hadn't seen all race. Really suffered along the rest of the edge, tiredness and the rocky edge ruining any flow I might normally have. I let Nat go infront, thinking I'd stick on him, but he was gone and I was, once again, in no-man's land.

I'd been looking forward to the descent from Edale Cross all week as it's bloody rapid, but with the heat and dry shoes (despite jumping in as many streams as I could) my heels were screaming - hot-spots covering both heels! Was a way off the guy in front and thought I was sufficiently ahead of Steve behind, so minced a bit through Tunstead trying to preserve my feet - I want to do some training this week! Throughout all the descent and the following road I was struggling - still moving at a fair pace, but without the usual 'zip' I like to have at the end of races. Heard footsteps too close behind me a few times but had enough energy to put on a spurt if needed.

Finished 11th, 6mins down on Dave Aucott, starting to get a bit closer to the rapid vets!
Pleased with my race, especially given the conditions, and to beat Tom well (3min 30). Also need to scout out the Sandy heyes cut-off, Nat gained a fair bit of time here, and Steve tried to lead me off the edge!

I think this is the hardest I've run at the start of the race. Whilst I didn't have the edge I normally have at the end, I was pleased to maintain a fairly good pace throughout.

Saturday Apr 9, 2011 #

Event: British Sprint and Middle Champs

Note
rhr:42 slept:9.5 weight:70kg

6 PM

Running - Road 35:08 [2] 6.57 km (5:21 / km) +208m 4:37 / km
ahr:153 max:187 shoes: Adidas Kanadia TR3

Out from home, over to Brookbottom and to Mellor Cross. Trying to keep my pace and hr down, but the latter just wouldn't drop!
Wore my new ShUOC training dress for the first part, before saluting Manchester with my slightly pudgy and very pasty physique.

Friday Apr 8, 2011 #

10 AM

Running - Road warm up/down 6:11 [2] 1.2 km (5:09 / km)
ahr:149 max:174 rhr:48 slept:7.0 weight:70.6kg shoes: New Balance M849

Treadmill w/u. Felling shite and wheezy.

Running - Road tempo 19:08 [4] 5.0 km (3:50 / km)
ahr:172 max:186 shoes: New Balance M849

Worst I've felt running in quite a while.

Thursday Apr 7, 2011 #

8 AM

Warm up/down warm up/down 6:25 [1]
ahr:126 max:173 slept:6.0 shoes: New Balance M849

Running Intervals 13:04 [2] 0.5 km (26:08 / km)
ahr:127 max:167 shoes: New Balance M849

Apparently I was quicker today, my bp and lactate levels lower than previous - suggesting that I'm now on the test supplement - although surely the whole idea of a blind trial is that I don't know this.
Even telling me that it contains L-arabinose is a mistake, as I know it is broken down to NO which leads to vasodilation(/killing nasty bacteria) and, in viagra, erections.

C • maybe its a bluff so that y... 3

9 AM

Note

After sprints I hit the lab, finished my Lab report, printed and handed it in. That's the vast majority of my degree done :)

6 PM

Running - Road 33:56 [3] 6.53 km (5:12 / km) +140m 4:42 / km
ahr:163 max:199 rhr:44 shoes: New Balance M849

had a nap then headed out around Rivellin with Wil. Fairly descent pace but legs feeling tired after a few sedentary days.

Wednesday Apr 6, 2011 #

8 AM

Warm up/down warm up/down 6:31 [1]
ahr:128 max:158 slept:8.0 shoes: New Balance M849

jogging about the hall. Really not up for it this morning, feeling very flat and tired.

Running Intervals (Multiple Sprint Test) 13:48 [3] 0.5 km (27:36 / km)
ahr:112 max:164 shoes: New Balance M849

Needed to do a repeat, as the lactate machine was finally reading. Felt like I was running a bit quicker today, but working harder towards the end.

Would like to go Oing later, but depends how today's writing goes and if I perk up.

Tuesday Apr 5, 2011 #

Note
rhr:44 slept:7.5 (rest day)

Taking it easy this week as I didn't allow myself rest after the Skyline.

Monday Apr 4, 2011 #

Event: Sheffield University Vs Sheffield Hallam Varsity Match

Note
rhr:42 slept:8.5 weight:71kg

I'm so getting dicked on today...

Warm up/down warm up/down 25:00 [2]

...or something like that. During the whole day.

Running - Road race (Varsity 1500m) 4:33 [5] 1.5 km (3:02 / km)
ahr:179 max:201

Managed to not get lapped and finished 3rd from last! Bit of a cruise, and felt strong in the last 400m.

Running - Road race (Varsity 3km) 10:26 [5] 3.0 km (3:29 / km)
ahr:178 max:204

Again I finished 3rd from last, did get lapped twice by GG, Ralph and Steve and once by Danger and BommyT, but I felt good throughout and was cruising a bit after the 1500, pleased to get under 10.30. km splits:
3.22, 3.35, 3.28.

Some OK times, especially considering the slapdash training over last winter, most of which was more geared towards going long. Craig said 'you've got some potential, but you're a bit of a joker', but I'd rather enjoy my running - along with what I do outside of running and O - than focus on it religiously. I've also not been able to get more than 30miles in a week for the last 10 weeks due to lab time, with running time being at a premium. I know that people with harder courses than me manage it, but I don't quite have the same drive and, not being quite as strong, am aware of picking up an injury. Once my project is handed in on Friday I'll be (fairly) free to work myself up towards the British and when the local fell races start in earnest - I feel like I'm running at about the same pace as last summer at the moment which whilst nice considering, I just want to go longer and faster.

Running - Road race 30 [5] 0.22 km (2:16 / km)

time guess. 2nd leg in the 4x200 with Dave, Dave and Dan. Forgot to break after the first bend, so ran it all in the 3rd lane. StevieB did the same though.

Sunday Apr 3, 2011 #

11 AM

Orienteering warm up/down 23:16 [2] 3.47 km (6:42 / km) +68m 6:06 / km
ahr:149 max:159 slept:8.0 shoes: Inov8 Oroc 340

Warm up loop and warm-down collect at Hugset

Orienteering (Control Pick) 10:54 [3] ***** 1.27 km (8:35 / km) +26m 7:47 / km
ahr:155 max:171 spiked:4/8c shoes: Inov8 Oroc 340

gully/pit confusion at number 1. Saw the kite but convinced myself it was for another course. Slight miss on 2, iffy on 4 (veg boundary threw me), not too bad for the rest, I think!

Orienteering (Head-to-head) 16:44 [3] ***** 2.36 km (7:05 / km) +57m 6:20 / km
ahr:159 max:177 spiked:2/6c shoes: Inov8 Oroc 340

vs Anwen who royally toasted me on the first two - I seemed to be doing 2 of the 3 legs OK, but fluffed massively on the other!
On the second one I must have run right over the feature and just not seen the dropped map.
On the third I hung on a pit 75m to the east as I saw what I though was a veg boundary. It wasn't.
Finding it very difficult to get into the map and concentrate.

time includes trying to find the rogue pit, but I couldn't be bothered and headed back.

Cocking about 9:51 [1] 0.89 km (11:04 / km) +12m 10:22 / km
shoes: Inov8 Oroc 340

Aborted starts on the control pick and line course, then a complete fuck-up on said line. A while since I last used this activity!

Orienteering (Relay Sim) 36:28 [4] ***** 5.05 km (7:13 / km) +85m 6:40 / km
ahr:169 max:180 spiked:14/25c shoes: Inov8 Oroc 340

Much better on this than on the previous exercises. Still a lot to improve on, and having people about helped, but I wasn't binning loads of time. Still pretty hesitant and a fair few misses, but most of them on the small side.

Note

Mincing through the forest - need to get out and do some forest running in a few weeks time. Still need map-time, today was very tough without paths and very repetitive features.
Still pretty tired from last Sunday, Varsity will be a joke, but someone's got to come last. Then rest and hope to gain some feeling before the Downfall.

Saturday Apr 2, 2011 #

Event: Nottingham Uni Sprint Races

Warm up/down warm up/down 13:38 [1] 2.23 km (6:07 / km) +18m 5:53 / km
slept:8.0 shoes: X-talon 212 (1)

short wu with Treb (very short)
longer wd with Shminty

Orienteering - Urban race (Course A) 12:34 [4] **** 2.87 km (4:23 / km) +26m 4:11 / km
ahr:179 max:225 spiked:11/17c shoes: X-talon 212 (1)

SL - 2.3, 35m
Poor direction to #2, sloppy on quite a few controls (3, 4, 6, 9, 11)
Spotted the thick black towards number 9 so didn't go through.

Orienteering - Urban race (Course C) 16:12 [4] **** 3.3 km (4:55 / km) +51m 4:33 / km
ahr:172 max:181 spiked:14/17c shoes: X-talon 212 (1)

SL - 2.6km, 55m.
Despite recognising in the last loop that there was a black line across the underpass I still went through it - call me sheep, but everyone was doing it. The daft thing was that I'd already planned to go around, and left the control in that direction.
Otherwise, going OKish until I royally cocked up number 7 (40/50secs?) and 13, both leaving 12 and entering 13 (30/40secs).
2nd time to the black line I went around.
Slow.

Orienteering - Urban race (Course B) 18:23 [4] **** 3.66 km (5:01 / km) +56m 4:40 / km
ahr:166 max:175 spiked:10/18c shoes: X-talon 212 (1)

Pretty sloppy on this one.
Decided against dodging through the carpark to 1, poor direction to 2, pussied out to 3 (the green never registered as a viable rc!). Hesitant and poor rc to 11, poor cntrldes to 12, then I managed to get done by the obscured hedge to 18. Should have gone back around but there was a gap so I gave it the benefit of the doubt. Benefit that was wrong.

Told, in no uncertain terms, by someone at the end, that BlackGreen is 'fair game' and is 'crossable'. Oh Dear.

In general, proper rusty on my sprint O at the moment, and no speed or sharpness to talk about. Going to need a few days off next week to resolve my hip and make sure I'm good for the Downfall (as a lot of the quick guys are in Ireland for the British Champs, so I want a good result), so will hopefully get back on the horse the weekend after. Bit too late for the JK...

Friday Apr 1, 2011 #

12 PM

Running - Road warm up/down 8:14 [1] 1.5 km (5:29 / km)
ahr:153 max:176 rhr:42 slept:8.5 shoes: New Balance M849

Warming up

C • British Champs courses 3

Running - Road tempo 18:49 [4] 5.0 km (3:46 / km)
ahr:169 max:187 shoes: New Balance M849

Much better today - most of it probably due to not having just done a VO2max, but also because I was more used to time-trialling it on a treadmill.
Again started from walk until 11kph, then it was up to me to up the pace (which again was hidden from me) - by my calculations I spent most of the time at 15kph, but looking at the time I must have been a bit quicker.
Legs suffered after about 10mins - hips still a bit dicky and legs still feeling Sunday/Monday - but I managed to maintain the pace throughout.

I do enjoy indoor satelite reception: http://connect.garmin.com/activity/76485163

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