Training Log Archive: MalIn the 31 days ending Jan 31, 2009:
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Saturday Jan 31, 2009 #
Orienteering 1:45:00 [4] **** 12.0 km (8:45 / km)
spiked:36/40c shoes: walshes a
YHJS Training at Loxley Common near Sheffield, did a line course to warm up. Then got led on a proper warm up by Benham. Then a windows excercise which was good and I got most of them right. Then did a contour course just jogging. Then did orienteering intervals with Josh, staggered so we were in relay situations).
Running 24:00 [3] 3.8 km (6:19 / km)
shoes: Asic GT-2130
A run to the afternoon session area from Loxley Common, it was somewhere within Sheffield. Josh did the map-reading as for some reason he wouldn't trust me I don't think :P
http://explore.ordnancesurvey.co.uk/os_routes/show...
http://explore.ordnancesurvey.co.uk/os_routes/show...
Orienteering 28:40 [5] *** 3.65 km (7:51 / km)
spiked:17/19c shoes: Asic GT-2130
YHJS sprint training
Head-to-to-head sprint race against Josh, you went around in pairs and me and him were off first with a 30s gap to Zac and Aiden. Zac followed Josh around whilst I never saw Aiden. Josh ended up beating me by around 1minute maybe just over. Some areas where quite technical. Felt please with my concentration as although I knew people where coming behind me I didn't let it put me off.
Head-to-to-head sprint race against Josh, you went around in pairs and me and him were off first with a 30s gap to Zac and Aiden. Zac followed Josh around whilst I never saw Aiden. Josh ended up beating me by around 1minute maybe just over. Some areas where quite technical. Felt please with my concentration as although I knew people where coming behind me I didn't let it put me off.
Wednesday Jan 28, 2009 #
Orienteering 1:30:00 [3] *** 8.03 km (11:12 / km) +110m 10:29 / km
spiked:10/15c shoes: Walshes 2
Control Hanging at Slaley for school was a lot harder than last week most control was really hesitant in going, some took me more than one go and some I didn't find at all.
Orienteering 1:30:00 [4] *** 8.67 km (10:23 / km) +100m 9:49 / km
12c shoes: Walshes 2
Finished putting out a few controls (gave up on finding the features), then set off some people ran back and gathered the rest in took them to the start then shadowed them round collecting controls in as I went. then collected in the furthest controls and ran back to the control pick-y bit. Collected a few of them in then had to go out searching for two people who got lost....but did the whole course which was proper hard for people who have only orienteered twice. And jogged/walked them back to the minibus.
Note: Times are slow as the people were slow :P
Note: Times are slow as the people were slow :P
Running 2:00:00 [3] *** 15.95 km (7:31 / km) +80m 7:20 / km
spiked:2/2c shoes: Walshes 2
Collected in some controls we forgot then ran to Smyths via Healey was wicked it went dark and we were running with headtorches, then went proper foggy so could hardly see a thing. Would have been amazing but I hit the wall really badly and could hardly run for the last 5km
Roughly the route: http://explore.ordnancesurvey.co.uk/os_routes/show...
Roughly the route: http://explore.ordnancesurvey.co.uk/os_routes/show...
Tuesday Jan 27, 2009 #
S and C 30:00 [1]
10mins excercises with the gym ball
20mins stretching calves
20mins stretching calves
Monday Jan 26, 2009 #
Note
Was going to go to the school gym but the teachers wouldn't let me go
Note
Gig!!! Moshing for ages to We Are The Ocean, The Urgency and Deaf Havana.
Sunday Jan 25, 2009 #
Orienteering warm up/down 20:00 [3] 1.7 km (11:46 / km) +75m 9:38 / km
shoes: walshes a
Before a jog to the start with Josh then a few stretches whilst there.
After jog back from the finish with Lewis, then a warm-down jog proper with Lewis and more stretches
After jog back from the finish with Lewis, then a warm-down jog proper with Lewis and more stretches
Orienteering race 1:52:03 [5] **** 12.1 km (9:16 / km) +670m 7:15 / km
spiked:16/20c shoes: walshes a
Warrior Long-O Medium
Was really good, a really well planned course. Set off about 4-5mins after Lewis, would have liked to have given him more but a queue developed behind me and noone wanted to go infront of me. So in the end I caught him up after about 3km, and we subsequently ran around the whole course together. Was quite fun, and great banter "Saunders Team 2010" :P, "Lewis, I have nipple chaffage:(" and many more.
1:Fine, saw which way most people went so had a basic idea of which way to go, but it was the best route choice.
2:Fine again, was a great contouring leg came out exactly where I wanted to, saw Lewis for the first time ahead in the distance.
3:Fine till the circle as the circle obscured some important information but didn't waste too long maybe 30s max?
4:A proper spike, helped by the trail of people going into it.
5:Really pleased with this route, think I got it bang on, kept contouring (bit upwards) and found a nice sheep trod which went straight into the control.
6:Didn't check my compass on the way out so made a route up then changed back to my oringinal one. Was slow in the circle eventualy located the spoil heap below to help find it.
7:Teamworked with Lewis but had the slightly better line up the hill, bit hesitant going in though.
8:Perfect, had planned ahead enough for the technical bit.
9:Nearly lost some teeth :S. Again a teamwork leg, but Lewis knew best on this leg, was higher up than I thought it would be.
10:Fine but then very hesitant going in to the control was a bit vague.
11:Pleased with this route choice, maybe not have been the quickest but it was the easiest. Kept low instead of climbing.
12:Took a bearing but then got dragged off by other people was pissed off with myself for that. Fine after relocation.
13:Fine leading a lage group here found my attackpoint and then made a little istake but spotted the control.
14:Came out of the contol the wrong way, but managed to get a pretty good route after that, was a nice leg.
15:Was a bit low but fine apart from that.
16:Ran in roughly the right direction on a bearing....Found it though.
17:Fine a bit hesitant at the start though.
18:Could have done a better route, Lewis found it first
19:Went the wrong way....Ended up on the wrong spur lost about 1-2mins.
20:Went wrong again, too tired I think.
Finish: Found it.
Generally felt really strong all the way round except struggled a bit in the little control pick towards the end. Please dto have come 2nd.....But pissed off to find out that I was leading till 13 so lost 4mins in the last little control pick!
Was really good, a really well planned course. Set off about 4-5mins after Lewis, would have liked to have given him more but a queue developed behind me and noone wanted to go infront of me. So in the end I caught him up after about 3km, and we subsequently ran around the whole course together. Was quite fun, and great banter "Saunders Team 2010" :P, "Lewis, I have nipple chaffage:(" and many more.
1:Fine, saw which way most people went so had a basic idea of which way to go, but it was the best route choice.
2:Fine again, was a great contouring leg came out exactly where I wanted to, saw Lewis for the first time ahead in the distance.
3:Fine till the circle as the circle obscured some important information but didn't waste too long maybe 30s max?
4:A proper spike, helped by the trail of people going into it.
5:Really pleased with this route, think I got it bang on, kept contouring (bit upwards) and found a nice sheep trod which went straight into the control.
6:Didn't check my compass on the way out so made a route up then changed back to my oringinal one. Was slow in the circle eventualy located the spoil heap below to help find it.
7:Teamworked with Lewis but had the slightly better line up the hill, bit hesitant going in though.
8:Perfect, had planned ahead enough for the technical bit.
9:Nearly lost some teeth :S. Again a teamwork leg, but Lewis knew best on this leg, was higher up than I thought it would be.
10:Fine but then very hesitant going in to the control was a bit vague.
11:Pleased with this route choice, maybe not have been the quickest but it was the easiest. Kept low instead of climbing.
12:Took a bearing but then got dragged off by other people was pissed off with myself for that. Fine after relocation.
13:Fine leading a lage group here found my attackpoint and then made a little istake but spotted the control.
14:Came out of the contol the wrong way, but managed to get a pretty good route after that, was a nice leg.
15:Was a bit low but fine apart from that.
16:Ran in roughly the right direction on a bearing....Found it though.
17:Fine a bit hesitant at the start though.
18:Could have done a better route, Lewis found it first
19:Went the wrong way....Ended up on the wrong spur lost about 1-2mins.
20:Went wrong again, too tired I think.
Finish: Found it.
Generally felt really strong all the way round except struggled a bit in the little control pick towards the end. Please dto have come 2nd.....But pissed off to find out that I was leading till 13 so lost 4mins in the last little control pick!
Saturday Jan 24, 2009 #
Note
Doing Geography Courswork.....All Day!!!! :( so bored
Friday Jan 23, 2009 #
Note
Just feeling knakerd! Trying to rest up before sundays ordeal
Wednesday Jan 21, 2009 #
Orienteering 20:00 [3] ** 3.0 km (6:40 / km)
shoes: Walshes 2
Putting controls out for a school lesson in Plessey had 8 or so controls and time includes putting flags on etc
Orienteering race 11:20 [5] ** 2.5 km (4:32 / km)
shoes: Walshes 2
Plessey School thing just a short loop so quite easy but had to run fast as to not embaras myself...but was twice as quick as the nearest person :D
Note
Was going to go for a run tonight but my legs stiffened up so decided to do some S and C tonight but had quite a lot of homework. Bad night
S and C 31:30 [2]
5mins with ball squatting
10mins stretching my calves
10x30secs planks
100 crunches (in 1:47)
100 press-ups (in 3:45)
Then general stretches; hamstrings and shoulders mainly though
10mins stretching my calves
10x30secs planks
100 crunches (in 1:47)
100 press-ups (in 3:45)
Then general stretches; hamstrings and shoulders mainly though
Tuesday Jan 20, 2009 #
X-Country warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: walshes a
Lots of stretching and a fair bit of running around feeling really tierd at the moment
X-Country 22:35 [5] 5.07 km (4:27 / km) +50m 4:15 / km
shoes: walshes a
Northumberland Schools X-Country Champs (I think)
Senior Boys 13/19
Probably the wrong choice of footwear as I ended up with no grip what so ever in places. I reckon I set of a little bit too fast but managed to keep on going till the end came. Was a very slippy course in places and it had chewed up quite bad from the previous races when we got out.
Got a letter saying that I'd done enough to go to the Inter-counties.....but I'm going to go to Lewis's instead and do some Fell Running instead....more fun me thinks
Senior Boys 13/19
Probably the wrong choice of footwear as I ended up with no grip what so ever in places. I reckon I set of a little bit too fast but managed to keep on going till the end came. Was a very slippy course in places and it had chewed up quite bad from the previous races when we got out.
Got a letter saying that I'd done enough to go to the Inter-counties.....but I'm going to go to Lewis's instead and do some Fell Running instead....more fun me thinks
Rock Climbing 55:00 [2]
Went climbing again with Rosie from school...Cunnas was going to come but wimped out.
Started off quite slow and built up...definately a good plan as I was able to climb quite a lot of routes. Pleased with the session but feeling completely knakerd
Started off quite slow and built up...definately a good plan as I was able to climb quite a lot of routes. Pleased with the session but feeling completely knakerd
Sunday Jan 18, 2009 #
Orienteering warm up/down 20:00 [3] 2.5 km (8:00 / km) +70m 7:01 / km
shoes: walshes a
Run to the start a few times up a hill a few sprints and dynamic stretches
Then after a jog walk back to the cars/download
Then after a jog walk back to the cars/download
Orienteering 1:15:15 [5] **** 8.84 km (8:31 / km) +315m 7:14 / km
spiked:14/21c shoes: walshes a
Cumbrian Galloppen at The Beacon, Penrith
Was a good area but I reckon it could have been mapped a little bit better. There was lots of pits/depressions in the broken ground which confused me a lot, most of those controls I messed up on.
1: Was fine until the circle where I just couldn't find the control was a bit vague
2: Fine
3: Fine
4: Fine
5: Got a bit cofused with the vegitation
6: Fine
7: Fine
8: Hesitatant through the broken ground but a bit lost on the other other side
9: Fine
10:Again the broken ground put me off
11:Fine
12:Broken ground, drifted too far west from my attackpoint
13:Bearing was just north of control bounced back of the veg, again it was in broken ground
14: Fine but went the wrong way to the path
15:Fine
16:Fine bit hesitant from my attackpoint though
17:Fine till the circle, couldnt interpret the ground that well
18:Fine
19:Fine
20:Fine
21:Fine but knakerd
Was a good area but I reckon it could have been mapped a little bit better. There was lots of pits/depressions in the broken ground which confused me a lot, most of those controls I messed up on.
1: Was fine until the circle where I just couldn't find the control was a bit vague
2: Fine
3: Fine
4: Fine
5: Got a bit cofused with the vegitation
6: Fine
7: Fine
8: Hesitatant through the broken ground but a bit lost on the other other side
9: Fine
10:Again the broken ground put me off
11:Fine
12:Broken ground, drifted too far west from my attackpoint
13:Bearing was just north of control bounced back of the veg, again it was in broken ground
14: Fine but went the wrong way to the path
15:Fine
16:Fine bit hesitant from my attackpoint though
17:Fine till the circle, couldnt interpret the ground that well
18:Fine
19:Fine
20:Fine
21:Fine but knakerd
Saturday Jan 17, 2009 #
Orienteering warm up/down 26:00 [2] 3.0 km (8:40 / km)
shoes: walshes a
A long jog around by myself and then again with Josh. My arse was well tight!
After a nice run back to the car
After a nice run back to the car
Orienteering race 1:00:15 [4] *** 4.7 km (12:49 / km)
spiked:10/17c shoes: walshes a
Northern Night Champs
Gilling Woods 2nd M18 (but did absolutly awful:P)
Hated the forest as it slowed me down so I tried to run faster and just got tired and lost :(
1: Alright but hesitant going in
2: Went down the wrong stream
3: Couldn't get up the earth bank but found it easily
4: Ran past the control had to bounce back off a path
5: Went in too early
6: Came out the control in the wrong direction but then went the right way
7: Just got lost generally near the circle had to relocate
8: Actually found this one fine!
9: Same!
10:Took the wrong route choice went round instead of going through
11:Found this alright too
12:Tried to cut through and just got lost
13:Really hesitant, just walked in
14:Again hesitant
15:Made a mistake but it turned out to be alright as it was the best route
16:Came to a ride and went in when I was looking for a path
17:Caught a glimpse out the corner of my eye
All in all a terrible run...I've decided that is going to be my only bad run this year though
Gilling Woods 2nd M18 (but did absolutly awful:P)
Hated the forest as it slowed me down so I tried to run faster and just got tired and lost :(
1: Alright but hesitant going in
2: Went down the wrong stream
3: Couldn't get up the earth bank but found it easily
4: Ran past the control had to bounce back off a path
5: Went in too early
6: Came out the control in the wrong direction but then went the right way
7: Just got lost generally near the circle had to relocate
8: Actually found this one fine!
9: Same!
10:Took the wrong route choice went round instead of going through
11:Found this alright too
12:Tried to cut through and just got lost
13:Really hesitant, just walked in
14:Again hesitant
15:Made a mistake but it turned out to be alright as it was the best route
16:Came to a ride and went in when I was looking for a path
17:Caught a glimpse out the corner of my eye
All in all a terrible run...I've decided that is going to be my only bad run this year though
Friday Jan 16, 2009 #
Note
Not much training this week due to exam revision but it was an easy week anyway.
Thursday Jan 15, 2009 #
Running warm up/down 17:40 [3] 3.93 km (4:30 / km) +20m 4:23 / km
shoes: Asic GT-2130
Down to the Harriers had to run faster than I'd have like to as I was late
Running (Harriers warm-up/down) 31:30 [2] 5.2 km (6:03 / km) +20m 5:57 / km
shoes: Asic GT-2130
From Harriers HQ upto Swalwell then along to Blaydon and to Tesco
Then after from the Swimming Baths back to Harriers HQ
Then after from the Swimming Baths back to Harriers HQ
Running tempo 34:20 [5] 8.34 km (4:07 / km) +60m 3:58 / km
shoes: Asic GT-2130
A longer session tonight as the leader is training for a marathon so just tried to run it as fast as I could, set off to quickly and tired towards the end but felt really strong all the way so pleased with that.
S and C 15:00 [1]
Lots of stretches on my calves as they are very tight after that also a long hot bath still tight but a bit better.
http://explore.ordnancesurvey.co.uk/os_routes/show...
http://explore.ordnancesurvey.co.uk/os_routes/show...
Wednesday Jan 14, 2009 #
S and C 30:00 [1]
25mins on stretching calves
5mins squats
5mins squats
Tuesday Jan 13, 2009 #
Rock Climbing 1:00:00 [2]
Down at the Byker Wall again with Rosie from school did most of the yellows (which are the easiest) and a few purples...But they have changes it now so the routes are a lot harder :(
Sunday Jan 11, 2009 #
Running 50:01 [3] 10.0 km (5:00 / km) +145m 4:40 / km
shoes: Asic GT-2130
Had to get out revision was driving me crazy.
Went out to do a steady 30mins but got about 25mins in and decided I wanted to do some more so went upto Sunniside explored some steets in Sunniside and then set myself the target of 10mins to get home from there (2.5km) so a bit gutted when I did 10:01 but pleased all the same.
http://explore.ordnancesurvey.co.uk/os_routes/show...
Went out to do a steady 30mins but got about 25mins in and decided I wanted to do some more so went upto Sunniside explored some steets in Sunniside and then set myself the target of 10mins to get home from there (2.5km) so a bit gutted when I did 10:01 but pleased all the same.
http://explore.ordnancesurvey.co.uk/os_routes/show...
S and C 30:00 [1]
25mins stretching my calves as I havent done it in a while and there are quite tight.
5mins squats with the ball
5mins squats with the ball
Saturday Jan 10, 2009 #
Running 37:09 [2] 6.51 km (5:42 / km) +90m 5:20 / km
shoes: Asic GT-2130
A short gentle jog around Whickham, more exploring went into the Clover Hill area for the first time and more new paths in Fellside Park then through the middle of Whickham along some allotments which I didn't even know about on a moonlight path...quite nice really.
http://explore.ordnancesurvey.co.uk/os_routes/show...
http://explore.ordnancesurvey.co.uk/os_routes/show...
Thursday Jan 8, 2009 #
Running warm up/down 20:00 [2] 3.93 km (5:05 / km)
shoes: Asic GT-2130
Down to Blaydon Harriers via Whickham Bank and Swallwell roundabout.
Running 38:00 [3] 7.93 km (4:48 / km) +40m 4:40 / km
shoes: Asic GT-2130
From Swallwell Juniors to Swallwell Roundabout along through Swallwell and past the firestation and Whickham Thorns to the junction nar the swimming pool.
The effort
Then from metro centre-y all the way along the trading estates to Swallwell A1 junction then back.
The effort
Then from metro centre-y all the way along the trading estates to Swallwell A1 junction then back.
Running tempo 19:30 [5] 4.94 km (3:57 / km)
shoes: Asic GT-2130
Long effort with the Harriers first time that I'd done something like this so was pleased because I was quite near the front and after an initial struggly period felt really strong and was able to push was about 3rd in the group about 30-40 secs down.
6.21min/miles is pretty good
Whole route: http://explore.ordnancesurvey.co.uk/os_routes/show...
6.21min/miles is pretty good
Whole route: http://explore.ordnancesurvey.co.uk/os_routes/show...
Wednesday Jan 7, 2009 #
Running long 1:13:30 [3] 12.41 km (5:55 / km) +120m 5:39 / km
shoes: Asic GT-2130
Felt really un-motivated and felt like I should be revising so I decided to have a shorter run than normal and ended up exploring some of Whickham Bank and Fellside park which I had never been in.
http://explore.ordnancesurvey.co.uk/os_routes/show...
http://explore.ordnancesurvey.co.uk/os_routes/show...
S and C 6:30 [3]
Plank-off at school couldn't really be botheed once I'd started though so only did 2:30
Then the chair thing 4:00 won comfortably over a minute....but went through the pain barrier and my legs started shaking uncontrollably
Then the chair thing 4:00 won comfortably over a minute....but went through the pain barrier and my legs started shaking uncontrollably
Tuesday Jan 6, 2009 #
S and C 1:00:00 [4]
didn't feel like going to the gym tonight so instead made my own session:
5x1min plank (30sec off)
4x1min side plank (2 each side, 30sec off)
10mins squats with gym ball (really quite tiring)
100 press-ups (sets of 20 with 10sec off)
100 crunches (2 sets of 50 with 1min off)
100 sit-ups (random)
10mins stretching calves
5mins lunges
4mins stretching sides
5x1min plank (30sec off)
4x1min side plank (2 each side, 30sec off)
10mins squats with gym ball (really quite tiring)
100 press-ups (sets of 20 with 10sec off)
100 crunches (2 sets of 50 with 1min off)
100 sit-ups (random)
10mins stretching calves
5mins lunges
4mins stretching sides
Monday Jan 5, 2009 #
Running 54:10 [3] 9.15 km (5:55 / km) +130m 5:32 / km
shoes: Asic GT-2130
Had a half-day at school so decided tht I wanted to try running home from there, woke upto snow though so didn't feel that great about it. But I went ahead with it and enjoyed it probably going to try do it more often in the summer months of the school term.
Felt good (if not a bit cold) when I set off and enjoyed the down hill to the River Tyne then the flat bit in the valley, but as soon as I hit Whickham Bank I started struggling and ended up only running up half of it and walking the rest but then started running again at the top, unfortunatly it was lunch time at Whickham Comp so I got quite a lot of abuse and a few snow balls thrown as I ran past them.
But overall it was good
http://explore.ordnancesurvey.co.uk/os_routes/show...
Felt good (if not a bit cold) when I set off and enjoyed the down hill to the River Tyne then the flat bit in the valley, but as soon as I hit Whickham Bank I started struggling and ended up only running up half of it and walking the rest but then started running again at the top, unfortunatly it was lunch time at Whickham Comp so I got quite a lot of abuse and a few snow balls thrown as I ran past them.
But overall it was good
http://explore.ordnancesurvey.co.uk/os_routes/show...
S and C 30:00 [0]
Calves
Sunday Jan 4, 2009 #
Fell running 56:50 [3] 7.65 km (7:26 / km) +365m 6:00 / km
shoes: walshes a
Run up Cpt Cooks' Monument and Roseberry Topping from the High car park with Kirstin was good fun and a nice pace too. We stopped a few times and walked a few times because it's quite steep but run most of it.
http://explore.ordnancesurvey.co.uk/os_routes/show...
http://explore.ordnancesurvey.co.uk/os_routes/show...
Fell running warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: walshes a
Running tempo 30:30 [4] 6.4 km (4:46 / km) +90m 4:27 / km
shoes: Asic GT-2130
Had to much energy so decided to burn some of it off. Always set off too fast and end up having to walk the last little bit of the hill back into Whickham.
http://explore.ordnancesurvey.co.uk/os_routes/show...
http://explore.ordnancesurvey.co.uk/os_routes/show...
Saturday Jan 3, 2009 #
Note
Had a rest day, went for a short walk with Kirstin
Friday Jan 2, 2009 #
Running warm up/down 22:00 [3] 3.05 km (7:13 / km) +40m 6:46 / km
shoes: Asic GT-2130
From home to the bottom Lampton Avenue with a few stretches on the way.
After a jog round the block then back home.
After a jog round the block then back home.
Running hills 25:11 [5] 4.4 km (5:43 / km) +300m 4:16 / km
shoes: Asic GT-2130
5 reps up Lampton Avenue (440m):
2:30
2:26
2:36
2:36
2:33
Felt physically sick after the last one
Had about 2:30 rest active recovery after each one
Note: Didn't dislike doing the Hill reps, disliked the run down to the bottom of the hill after each one more and more each time.
Also got laughed at by some chavs
2:30
2:26
2:36
2:36
2:33
Felt physically sick after the last one
Had about 2:30 rest active recovery after each one
Note: Didn't dislike doing the Hill reps, disliked the run down to the bottom of the hill after each one more and more each time.
Also got laughed at by some chavs
S and C 30:00 [0]
Usual calf work
Thursday Jan 1, 2009 #
Other 5:30:00 [2] ** 18.46 km (17:53 / km) +980m 14:08 / km
shoes: walshes a
Walk in the Lakes Glenridding, Whiteside, Helvellyn Lower Man, Helvellyn, and aln the path to Grisedale Tarn and down Grisedale then up over Laty's Tarn (frozen so solid you could walk on it) and back down to Glenridding. Also found a cool 7 foot iceicle on the way down.
http://explore.ordnancesurvey.co.uk/os_routes/show...
http://explore.ordnancesurvey.co.uk/os_routes/show...
S and C 20:00 [0]
Calves felt tight last night so stretched them a little bit