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Training Log Archive: ba-ba

In the 31 days ending Mar 31, 2009:

	activity	#	time	miles		km		+m				load
	Running - Road	14	8:24:20	58.79	(8:35)	94.61	(5:20)	2014				1189.3
	Orienteering	6	3:57:15	18.57	(12:46)	29.89	(7:56)	640	72 /	144c	50%	698.8
	S&C	5	2:50:00									530.0
	Bike	2	2:38:00	31.9	(12.1/h)	51.34	(19.5/h)					384.0
	Warm up/down	11	2:22:00									222.0
	Running Intervals	4	1:51:00	12.8	(8:40)	20.6	(5:23)	944				469.0
	Cocking about	1	30:00
	Total	20	22:32:35	122.06		196.44		3598	72 /	144c	50%	3493.1
	[1-5]	20	22:02:35
averages - sleep:7.2

2:40

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» now

Tuesday Mar 31, 2009 #

Running - Road 47:30 [3] 9.17 km (5:11 / km) +120m 4:52 / km
slept:9.0 shoes: Asics somethings

nice pace (just past my steady) with Dave n Tom to Broomhill, Crosspool, Allotments, 'Dragon Stone' and back along the north side of rivellin (for a change) Felt OK. Cliumb an estimate.
Hopefully April can be a bit like jan training-wise, but a bit warmer...

Monday Mar 30, 2009 #

Note
slept:6.0

just not feeling anything at all today. Good sleep is needed - it's my fault for playing online dominoes...

Sunday Mar 29, 2009 #

Note

only running 10 and 11km at the JK, but there's a fook load of climb in both of them... Lovely day but essay had to be finished. Which it almost is.

Saturday Mar 28, 2009 #

Running - Road long (Road/Path) 1:38:00 [2] 17.5 km (5:36 / km) +310m 5:09 / km
slept:7.0 shoes: Asics somethings

Felt OK if not great this morning but had planned to head out so did as have just realised how far I'll have to run at le JK!.
Stables, Allotments, along then across the GC. Marks Lane to Porter Valley to the top. Along road to ringinglow and down Limb Valley. Eccy Woods, High Storrs, Bingham. Stopped here and walked most of the way home as was feeling odd and had lost any impetus to run.
which coupled with the loss of impetus to Orienteer is looking good for the JK... :P
meh, hopefully some better sleep, end of term and Iain staying here for a bit'll lead to an upturn :D

http://www.mapmyrun.com/route/gb/norton/1141238263...
Whole route would have been >20km, which I normally eat.

Warm up/down 10:00 [1]

trying to jog a bit on the way home. Tired very quickly

Friday Mar 27, 2009 #

Note

busy, may manage to do summat later. JK '70s Sideboard trophy is now engraved though

Thursday Mar 26, 2009 #

Note
(rest day)

body feeling better already

Wednesday Mar 25, 2009 #

Bike (Road) 1:08:00 [3] 13.8 mi (12.2 mph)
slept:6.0 shoes: Claude Butler Trail Ridge(Bike

out to graves park via ranmoor, hangingwasser et le abre du 'eccy essy petang'
Headwinds on the way back. some very gusty!

Orienteering (Graves Park) 25:00 [2] *** 3.0 km (8:20 / km) +150m 6:40 / km
spiked:17/23c shoes: Inov8 Mudclaw 330 'O'

tired but wanted to do a bit of O, but had the usual training on self problem of not being too arsed so not concentrating and the session being a bit pointless that I've had of late. Was wearing bag with bike shiz in it. Got to 24 then stacked it and decided to jib in the rest - was missing a down-up big hill and only a small techy bit so not too bad.
Think I'll lay off the tech before the JK - step back from it a bit and hopefully have a renewed energy for nav by then. (maybe some urban sessions though JK Sprint open is what I'm targeting for a good performance.)

Tuesday Mar 24, 2009 #

Running - Road warm up/down (Road) 10:00 [2] 1.85 km (5:24 / km) +10m 5:16 / km
slept:9.0 shoes: Asics somethings

run around to burgoyne road

Running Intervals hills (Burgoyne-flat-Duncombe) 24:00 [4] 4.2 km (5:43 / km) +200m 4:37 / km
shoes: Asics somethings

First 2 felt good, 3rd slowed a bit and then 4th was crap so listened to my body and called it a day. the Lesser Spotted Hartman also listened to my body (as well as his stomach) and forwent the last 2 as well.
no point pushing the body so far past what it wants to do. Some bits still sore from sunday which is a bit worrying (arse is fine though, Dave...)
climb a guess.

Monday Mar 23, 2009 #

Warm up/down warm up/down 15:00 [1]
shoes: Asics somethings

S&C 40:00 [3]
shoes: Asics somethings

45:15s. Very lazy. Quads, Glutes and otherthings just aching.

Sunday Mar 22, 2009 #

Warm up/down warm up/down 10:00 [1]
slept:7.5

wu - looking for a fence to wee on
wd - Ginsters and chocolate fingers

Running - Road race (Wolf's Pit Fell Race) 53:20 [4] 9.44 km (5:39 / km) +504m 4:28 / km
shoes: Inov8 Mudclaw 330 'O'

Nice race despite it being a bit too pathy with a lot of climb - but just meant it was fast running. Set off steady today (not the usual slow) and took places on the (one) flat bit and the downhills. There were 2 bits of track which weren't steep, but went up a few contours, and I found these harder than I should have done, but didn't loose too many places here. However, forgot about the final uphill bit and Neal caught me (after I got him at about 2.5 miles) and beat me by 15secs. finished 52nd.
Quite pleased as went quite well up the steep climb and as it wasn't very rough there were more people around me than usual.

Note

Finally, a good hard week! Won't be able to do it this hard for a couple more as I normally have no time on a Thursday, but all the other sessions should remain.

Saturday Mar 21, 2009 #

Running - Road (Road/Trail) 40:00 [3] 7.75 km (5:10 / km) +140m 4:44 / km
slept:8.5 shoes: Asics somethings

Couldn't be arsed with thrashing about in Bingham brambles. Easy run as racing tomorrow.
Stables, Allotment, MP, down to Mill pond, along Rivelin, back home via Walkley Bank Plantation/Walkley just in time to see 3 French tries in 5 mins.
Didn't feel too great - legs a bit tired/stiff. Stopped a few times to enjoy the sun/breeze.

C • not as many brambles 1

Friday Mar 20, 2009 #

Running - Road warm up/down (Road) 30:00 [1] 5.0 km (6:00 / km) +70m 5:36 / km
shoes: Asics somethings

around and about

Orienteering intervals (UrbanO) 26:00 [5] 4.2 km (6:11 / km)
spiked:10/15c shoes: Asics somethings

head-to-head vs. Mark, who granted is new to O, but I was focusing on running at a good pace and getting nav a bit finer. Was puffing a fair bit after the first 5min go, so seeing as I'm looking for ~18mins at JK sprint going to have to work on that a bit. Nav good, but then again I do know the city centre pretty well. Just need to make sure in comp I don't loose my head.
Distance is straight line

Thursday Mar 19, 2009 #

Bike (Road/Bridleway) 1:30:00 [2] 18.1 mi (12.1 mph)
slept:6.0 shoes: Claude Butler Trail Ridge(Bike

Everything I had scheduled after 11 had been canceled so thought I'd train on a Thursday! Eventually sorted out the back brake so headed out to test the new tyres/fix job.
Headed out up the tracks to top of Porter Brook (track much improved since last time I went up), Upper Burbage Bridge, down to Stanage Popular end CP, Plantation, up what is on the map and signposted as a Bridleway but really isn't (pushed most of it as unrideable) Long Causeway, Pole, Redmires, Home via Lodge Moor and Crookes.
Upped the speed at some points but coasted most of it. Hand got cold from Stanage as was pretty breezy up there.
Distance is as the wheel turned from speedo. Top Speed just below 30mph

S&C 10:00 [1]

pushing the bike up the 'bridleway'!

Running - Road (Road) 12:30 [3] 2.9 km (4:19 / km) +20m 4:10 / km
slept:1.0 shoes: Asics somethings

Had a nap then to Intervals!
Run to park with Dave. He set off down the hill pretty quickly and I decided to keep the pace up for the rest of the run, adding a bit at times. Stopped at the grass in park and forwent the warm-up.

Running Intervals intervals (Parlauf's Dog) 25:00 [5] 4.6 km (5:26 / km)
shoes: Inov8 Mudclaw 330 'O'

Parlaufs. I was with Mark whos name I finally found out and we were quite a good match pace-wise. 22 half laps and 3 full ones. Guess at distance compared to what others have put. Time went very slowly. 10-15mins was hard, but from 17mins til the end I was cruising most of the time.
Cracking, shame I can only make intervals every blue moon - I can't do them on my own - even when in a big group (like tonight) and I'm on my own for a bit I slow down dramatically.

Warm up/down warm up/down 5:00 [1]

Running - Road (Road) 17:30 [3] 3.2 km (5:28 / km) +70m 4:56 / km
shoes: Asics somethings

Much better pace home but tough towards the end as was knacked.

Note

Awesome day's training :) Good 2 days at least planned, maybe a 3rd if I decide to do/can do Sunday's Race.

Wednesday Mar 18, 2009 #

Running - Road (Road) 23:00 [2] 4.0 km (5:45 / km) +120m 5:00 / km
slept:7.5 shoes: Asics somethings

Out to Loxley. Lovely and walm.

Orienteering intervals (Loxley) 40:00 [2] **** 4.0 km (10:00 / km) +150m 8:25 / km
spiked:16/26c

Loxley course Dave planned after exams. Aim was to get a bit of flow. In the contoury heathery bit at the start focused on leaving paths in the right place, then for the rest tried more nav whilst on the move/bit of planning ahead. Decided not to go for the loops on the rough south slope as I have problems when there's kites out so it wasn't worth it so ran for a bit then relocated before carrying on (took me about 6mins for 500m through 2 controls in this bit.)
Some bits of the map mneed a bit of an update as new paths have sprung up/some bits have even got steeper!(?) and today most of the dark green was very runnable :p
about 3.5km straight line what I did, fannyed at times so call it 4km. Time includes usual time checking I was where I meant to be at each control.

Running - Road (Road) 21:00 [2] 4.0 km (5:15 / km) +100m 4:40 / km
shoes: Asics somethings

And back again. Just the one short nasty hill as opposed to the one long easy hill before.

Tuesday Mar 17, 2009 #

Running - Road (Road) 16:00 [1] 3.3 km (4:51 / km) +40m 4:34 / km
slept:7.0 shoes: Asics somethings

To Somerfield then Bin-g-Ham. steady

Running Intervals hills (Bingham Grass Slope) 42:00 [4] 7.7 km (5:27 / km) +444m 4:14 / km
shoes: Inov8 Mudclaw 330 'O'

Hills session on the usual grass slope in Bingham. 3x(30,30,60,60,90,90) with jog recovery.
Cruised the first set but was going well, same in the second set (bit more effort in) and tired in the last set - actually had to put effort in. Long session but felt fine at the end.
30secs: ~120m, ~15m elevation, each rep ~75secs
60secs: ~220m, ~27m elevation, each rep ~140secs (happily to road at top)
90secs: ~300m, ~32m elevation, each rep ~200secs. Suprising how far you don't get in the last 30 seconds of this one!

Only wrote all that so I can add up time/distance.
few second between each rep waiting for people to get down but fairly continuous. Had a couple of minutes between sets 2+3, but it still wasn't enough for Mr. Tett who left soon after :p

Good session more for endurance purposes. Rob and Tim were good to pace off until they split. Then we were a bit all over the place. Pete was going well and Stu had me on the last 2 90secs easy as I dogged at the top.

Running - Road (Road) 18:00 [2] 3.3 km (5:27 / km) +72m 4:55 / km
shoes: Asics somethings

Home from Bingham. Pushed a bit harder from Broomhill as otheres had gone different ways and I needed a poo. Still quite easy though.

Warm up/down warm up/down 7:00 [1]

Monday Mar 16, 2009 #

Warm up/down warm up/down 20:00 [3]
shoes: Asics somethings

a Danger warm-up. putting a middle bit in the running seemed to confuse some people.

S&C 40:00 [4]
shoes: Asics somethings

just 40:20s :O but it was about about ten degrees warmer than any other day this year.

Saturday Mar 14, 2009 #

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

ferreting about around the mines beforehand

Orienteering intervals (Burbage Mines 'sprint' 1) 14:45 [3] ***** 1.5 km (9:50 / km) +55m 8:19 / km
spiked:6/12c slept:7.0 shoes: Inov8 Mudclaw 330 'O'

On a very fun contour map by Marcus.
Was running well in terrain, but nav was pretty shocking. A few slight errors as kites were well hidden to add to the challenge (including standing on top of one and still not noticing it...) but on 5 and 9 I just didn't pay attention to the map and fcuked up. Other than that some nav was OK, but most rusty. Really needed to slow down but decided at the start that over 1.5km I was going for broke. Ash deservedly kicked my ass.

Orienteering intervals (Burbage Mines 'sprint' 2) 15:30 [3] ***** 1.5 km (10:20 / km) +55m 8:44 / km
spiked:6/12c shoes: Inov8 Mudclaw 330 'O'

part 2. Again still running well in terrain but only the 1 error here, but man was it a biggy! - leaving 4 didn't check the map so I had no clue where I was and so ended up back at number 1 to Rhys's hilarity. Then a fanny at 8. After the error it was me and Pete Gorvett all the way - him taking the less-hilly route choice and me straight lining everything, as I did all day.

Fantastic fun, lots of people around as well! Will have to get out again before JK though to sort out the whole contour interpretation mind. Or maybe I just need to slow down and use the compass (only used the compass twice today - and 1 of those was for checking North before I started...)

Wednesday Mar 11, 2009 #

Running - Road (Road/Track) 41:30 [2] 8.0 km (5:11 / km) +150m 4:45 / km
slept:7.0 shoes: Asics somethings

easy run which was much harder than it should have been, I don't know what's wrong with me!
Stables, Allotments, cross A57 then across Golf course at the first path and to Crosspool tav meet with the peeps running the sportsman majjiger. Then home over Lydgate and School road.

Tuesday Mar 10, 2009 #

Note
(rest day)

knackered and fell asleep on the sofa instead of doing the work I needed to do. blergh.

Monday Mar 9, 2009 #

Running - Road (Road) 16:30 [2] 3.67 km (4:30 / km) +73m 4:05 / km
slept:7.0 shoes: Asics somethings

Time to up the training mileage (or should that be kilometreage?)
pre-circuits run as I had time. Walkley, Crookes, Goodwin. Felt good but legs tired which is odd as I only did about 15km at the weekend and not particularly fast. Must have been the dancing, standing around yesterday and lack of sleep?

Warm up/down warm up/down 20:00 [2]
shoes: Asics somethings

S&C 40:00 [3]
shoes: Asics somethings

lazy lazy session, body was aching this morning and didn't get much better and managed to be in a bit of a boo most of the day. Dogged on most of the exercises.

Sunday Mar 8, 2009 #

Warm up/down warm up/down 10:00 [1]
slept:7.0

cursory to get blood heart pumping something other than alcohol around the body.

Cocking about race (BUCs Relay) 30:00 [0]
shoes: Inov8 Mudclaw 330 'O'

3rd leg in 4th team and was hoping for a sturdy if not spectacular run. Well that went tits up... Set off with Scott Collier and ran to his first control as I managed to tell myself to go past 2 paths but only did 1, so spent a lot of time fannying about ~150m east of where I needed to be. Slow to 2 and 3, fannyed at 4, then did the same as number 1 on the way to number 5 ('parently shminty, rocke and haines did this also - but not in the same class as me!) Spent ~12mins digging around in completely the wrong place (mind determined to think the open broken ground I was standing in was the runnable forest I was meant to be in...) Then decided it wasn't happening and walked to the finish. Gah! Won't happen next time... just couldn't concentrate or think today.

Saturday Mar 7, 2009 #

Event: BUCS Championships 2009

Warm up/down warm up/down 15:00 [1]

very shoddy warm up/down. i.e. hardly any.
Warm down was a can of kronenberg.

Orienteering race (BUCs Individual) 1:23:00 [3] ***** 10.69 km (7:46 / km) +170m 7:12 / km
spiked:17/31c slept:5.0 shoes: Asics somethings

Felt good to number 6, then tired to 9 (the only bit of climb) and could feel food sploshing about in me. Good 2 (pos. more) mins lost fannying about looking for 9 - which saw me take in 12 and chat to Hartman - had cought about 3 mins on him here until I did me cock up.
After that was tired through the butterflys. ~1min lost on 19 fannying about at a not veg boundary instead of the really obvious one. Scrappy through the pick section after the spectator - was racing with 3 other guys here head-to-head and beat them all comfortably, but 4 pairs of eyes (and 4 brains) were defiantly better than 1.
Lucked out a lot of times with people standing on to of the ditch a control was in etc, and when I had to find a tricky one on my own I got lucky again.
Not bad considering the lack of training in feb. min or so down on Hartman, ahead of G and Ash.Could have had 5 mins quicker if cleaner, and more if I was fitter.
Stil pretty chuffed mind.

Note

Beer-race win. Result!
EUOC were evidently smarting at this as they tried to flatten our battery in the night so we had to bump start our way to the relays, and then they covered the bus with butter...

C • WOOP! 1

Thursday Mar 5, 2009 #

Note

*yes* laptop back

Wednesday Mar 4, 2009 #

Note
slept:7.5 (rest day)

Ergh, last few days have felt really crap when getting out of bed and today just feel knacked after hills (:O), so will do nothing today. Except maybe a very short run to loosen legs.
also - nipples rubbed to buggery!

oh yeah - results back from Jan. Def. doing hard training during the next exam period if it works as well as it did then - Hopefully better though!

Tuesday Mar 3, 2009 #

Running - Road warm up/down (Road) 20:00 [1] 3.35 km (5:58 / km) +75m 5:22 / km
slept:7.0 shoes: Asics somethings

13min warm up up School Road and around the Highland quarter.
7min warm down down school road.

Running Intervals hills (Roslin Road Reps) 20:00 [4] 4.1 km (4:53 / km) +300m 3:34 / km
shoes: Asics somethings

20mins effort on Roslin Road. Took the descent slower than most. managed 21 reps - which is waht I did last time on this session - and I was trying much harder then than I did today.
felt good going up. And Fazza turned up! :O

Monday Mar 2, 2009 #

Note

and now to regain some fitness ahead of the weekend. Great performance by ShUOC at the brits - this weekend coming will be awesome!

Running - Road (Road) 22:30 [3] 5.0 km (4:30 / km) +80m 4:10 / km
slept:7.0 shoes: Asics somethings

Was going to go into Rivellin but couldn't be arsed with getting out of it by Heroes. Up to Crookes WMC, across to Lydgate to Crosspoool, down to Fulwood road, back via Broomhill.
Steady up the hill, tried to up the pace and keep it going from Fulwood road.

Beer for lunch. :P

S&C 40:00 [3]
shoes: Asics somethings

Lazy Circuits. 45-15

Warm up/down warm up/down 20:00 [2]
shoes: Asics somethings

Sunday Mar 1, 2009 #

Orienteering (Urban0) 33:00 [3] *** 5.0 km (6:36 / km) +60m 6:14 / km
25c shoes: Asics somethings

Around the city on the SHAFF map wot OJ planned. Strated at 21, went 25-30-start-20. Started off at a pace I'd normally go at for a 3km sprint so died quite happily. Nav good at begining, but as I slowed it slowed/I dropped into usual mode of fannying with the map. Good Fun.

Running - Road warm up/down (Road) 17:00 [2] 3.18 km (5:21 / km) +60m 4:53 / km
shoes: Asics somethings

Run too/from dev greeeeeen

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