Tuesday Apr 29 |
 | Running warm up/down (Hallamshire Intervals) 35:00 [2] 5 km (7:00 / km) | |
| shoes: adidas adistar control |
| Warm-up, drills, run throughs and then cool down after the session. |
| Running intervals (Hallamshire Intervals) 20:00 [5] 1.8 km (11:07 / km) | |
| shoes: adidas Neptune XS (spikes) |
| 6 x 300m accelerations with the first 100m at 1500m pace, second 100m at 800m pace and third 100m at 400m pace. I was trying to do 17s, 16s, 15s which would result in a 48s 300m. 3 mins recovery between each effort.
47.7 (3.03)
47.2 (3.13)
46.7 (3.01)
46.4 (3.12)
47.4 (3.12)
50.1
Pretty good session up to the last effort, I gave it everything but just had nothing left and failed to accelerate at all after the first 100m. Was running with the young lads and really noticed how much longer it took me to change pace, I managed to get up to the same speed as them on each 100m (except for the last one) but would drop 1 or 2 metres each time we changed pace.
Good news that I manged to cope with my first track session in spikes without getting too sore, looking forward to next week! |
Monday Apr 28 |
| Running warm up/down (drills and sprints) 40:00 [2] 7 km (5:43 / km) | |
| shoes: nike zoom elite 3 |
| Home to S10 to meet Rob for drills and then ran home again. |
| Running (drills and sprints) 30:00 [3] 1 km (30:00 / km) | |
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| Warm-up drills then lunges, jumps, hops, sprint drills and ladder drills (without a ladder!). Went easy because it is the first week, will start ramping it up next week with more sprint drills and sprints. |
Wednesday Apr 23 |
| Orienteering (spring series) 30:00 [2] 4 km (7:30 / km) | |
| shoes: adidas goretex |
| Was first start on the course and when I got to the 4th control the flag was missing, ran straight back to the start to see if they had another flag I could take out there so it would be okay. They didn't have any so i just ran around the rocks thinking about all the extra rock detail I would put on the map to make an awesome 1:5000 sprint area.
Afterwards drove to Fox House and then walked up to Burbage South to do some bouldering with Kim, Kelly and Hilary. Lots of fun but need more practice to get used to not actually having anything to hold on to and using the friction of the gritstone. |
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| C • 1:5000 1 |
Tuesday Apr 22 |
| Running warm up/down 30:00 [2] 3 km (10:00 / km) | |
| shoes: nike zoom elite 3 |
| Warm up and drills before track (15 mins) and then about 30 minutes (i've only counted 15mins) walking around trying not to throw up. |
| Running intervals (Hallamshire Intervals) 10:00 [5] 1.3 km (7:42 / km) | |
| shoes: nike zoom elite 3 |
| Session was to do two hard efforts with a 5 minute break in between followed by a 200m relay in groups of three. Basically my session was finished after 2 minutes and 10 seconds, which was how long it took me to run my first 800m effort. After 5 minutes I started the next effort wanting to do 400m in about the same time as my first 400 of the 800 (63), I got to 300m in 46 but then was beginning to lose control of my legs, arms and various bodily functions. After trying to walk for a while I attempted to join in the first 200m effort of the relay but after jogging 200m I felt like I had done another 800m effort and realised that i was finished for the night. Walked and jogged around until it was time to go. |
Monday Apr 21 |
| Running (jog) 35:00 [2] 7 km (5:00 / km) +160m 4:29 / km | |
| shoes: adidas adistar control |
| 'Easy' lunchtime jog with Steve. Best loop so far from the office, might even do this one by myself occasionally. |
Sunday Apr 20 |
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| Event: British Relays
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| Orienteering warm up/down (warm-up) 15:00 [2] 2 km (7:30 / km) | |
| shoes: adidas Neptune XS (spikes) |
| warm-up and drills before first leg. |
| Orienteering race (British Relays) 43:20 [5] 6.8 km (6:22 / km) +105m 5:55 / km | |
| shoes: adidas Neptune XS (spikes) |
| First leg for the SYO 4th team, somehow managed to get through the first third of the course in the top few with Craney still in sight. Reality then hit and the rest of the field who had actually been training for the last year started to pass me. Made a silly miss on the first control in the green otherwise I might have kept in touch with the leaders, having the toughest gaffle didn't help. Managed to hold on to Dave Sprot and Ralph Street after they came past me and finished in 9th only 3 mins behind Craney. |
Saturday Apr 19 |
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| Event: British Long Champs
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| Orienteering race (British Champs) 2:07:00 [5] 16 km (7:56 / km) +285m 7:17 / km | |
| shoes: adidas Neptune XS (spikes) |
| British Champs, made a nightmare mistake on the 5th control after starting pretty well, lost 8 minutes and really struggled to mentally get back into the race afterwards. After about the 16-17 control started to really struggle and then well and truly died and had to crawl around the last 5 or so legs after my hamstrings decided to stop working.
Predicted the results perfectly for today 1st Hoggster, 2nd Fish, 3rd Me. |
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| C • you looked pretty good to m... 4 |
| Orienteering warm up/down (warm up) 20:00 [1] 2 km (10:00 / km) | |
| shoes: adidas Neptune XS (spikes) |
| warm up jog and drills, there was no cooldown but I did have to walk the last 15 minutes of the course so it seemed pointless. |
Friday Apr 18 |
| Running (jog) 30:00 [2] 6 km (5:00 / km) +90m 4:39 / km | |
| shoes: adidas goretex |
| Easy jog with Fish around the Porter Valley before the long drive up to Edinburgh and Slochd. |
Thursday Apr 17 |
| Running (jog) 25:00 [1] 4 km (6:15 / km) +50m 5:53 / km | |
| shoes: adidas goretex |
| Easy jog with Kelly - her first jog since being ill, hooray! |
Tuesday Apr 15 |
| Running 43:30 [3] 10 km (4:21 / km) +45m 4:15 / km | |
| shoes: adidas adistar control |
| 'Easy' jog with Steve at lunchtime. |
| Running (drills and sprints) 40:00 [2] 4 km (10:00 / km) | |
| shoes: nike zoom elite 3 |
| Felt terrible so gave intervals a miss, instead did warm-up jog and then full set of drills. Followed this with 5 x 60m sprints. Felt like Robbie Preston but speed and coordination WILL get better. |
Sunday Apr 6 |
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| Event: British Sprint Championships
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Saturday Apr 5 |
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| Event: British Elite Middle Distance
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