Training Archive: candymanIn the 31 days ending 2008-01-31:
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| T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | |||||||||||||
Thursday Jan 31 | ||
| Running hills (3.5) 50:00 | |
| ahr:148 max:185 shoes: adidas adistar control | ||
| Hills session with Hallamshire. Two sets of 40, 45, 50, 55, 60 sec hills with jog recovery back down the hill. Split the two sets with a longer effort from the hill for the first set to the hill for the second set.
Calf muscles were still a bit sore from Tuesday but was happy to be running with and even in front of some of the guys today.... just wait until we go back to long flat intervals and I will be back behind the girls again! EPOC 144 ml/kg Max o2 53 ml/kg/min Training effect 3.5 | ||
Wednesday Jan 30 | ||
| Bouldering (Climbing Works) 1:40:00 [0] | |
| Got to try out some Scarpa climbing shoes for free tonight! Managed a few problems I failed at last week and quite a few new ones, even tried one of the problems on the competition wall and I think I will nail it next week. Definitely improving I think three sessions in two weeks has made a difference. | ||
| C • ice climbing 2 | ||
Tuesday Jan 29 | ||
| Running intervals (4.3) 1:10:00 | |
| ahr:174 max:185 shoes: adidas adistar control | ||
| 30 minute relay at Hallamshire Intervals. I was running with Dave, i suspect he wanted to get some extra recovery by choosing me. Started with 6 x 300m each then 5 x 400m each and finished with 200's, i did 6 and Dave did 7. Through the 300's and 400's we had a good battle with Danger and Camel, with Dave generally picking up time on Camel and Danger picking up time on me. This lasted until the 200's when Danger blew me away. Felt good to get through the whole session especially as I really doubted that I would at times.
Jog around before plus drills and run throughs and stumbling around after for warmup and cooldown. Max EPOC 232 ml/kg Max o2 49 ml/kg/min Training Effect 4.3 | ||
Sunday Jan 27 | ||
| Bouldering (Climbing Works) 1:40:00 [0] | |
| Went to climbing works with Kelly and showed her around some of the new orange route and the spotty traverse. Also climbed a few green routes that I hadn't tried before. | ||
Saturday Jan 26 | ||
| Running (Northern XC Champs) 49:40 [5] 12 km (4:08 / km) +300m 3:41 / km | |
| ahr:181 max:191 shoes: adidas Neptune XS (spikes) | ||
| Struggle town, probably raced as well as I possibly could have, pretty evenly paced.
Great course undulating the whole way with one big steep downhill and a corresponding big steep uphill. We got to do each three times. R knee (good one) was a bit tender after sessions on Tuesday and Wednesday (patella tendonitis) luckily didn't get much worse during the race although i was considering pulling out on the first lap. | ||
| C • nice one 2 | ||
| Running warm up/down (Northern XC Champs) 50:00 [2] 9 km (5:33 / km) | |
| shoes: adidas goretex | ||
| Jogged around to check out the course soon after we arrived then watched the womens race and then jogged around the course again as a warm up. Normal drills and warm-up then a short cool down after the race. | ||
Thursday Jan 24 | ||
| Running (3.3) 1:00:00 | |
| ahr:142 max:187 shoes: adidas adistar control | ||
| Session at Hillsborough Park with Hallamshire. Got there early to do a longer warmup and drills and so Kelly could try out her new xc spikes. Was an easy session so that everyone would be in good shape for the Northerns on Saturday. Luckily this meant it was short enough and easy enough for me to cope.
Session was 3 x 800m with the first 400m slight uphill and hard and the last slight downhill and floating. 2 minutes recovery between. 2:39 (2:00) 2:36 (1:53) 2:35 Felt good to be running 'with' the guys compared to Tuesday when i was running behind the girls. Max EPOC 120 ml/kg Max o2 50 ml/kg/min Training Effect 3.3 | ||
Wednesday Jan 23 | ||
| Bouldering (Climbing Works) 1:40:00 [0] | |
| Got there early so started going around the new orange route by myself, managed the first 13 or 14 before getting stuck. Did a few random routes then started the spotty traverse and managed about 1/10 of it. Mucked around a bit and then stopped for a coffee with Rob, made a half arsed attempt to start again but I had nothing left. | ||
Tuesday Jan 22 | ||
| Running intervals (4.1) 1:03:00 | |
| ahr:152 max:192 shoes: nike zoom elite 3 | ||
| Warm up and sprints, then 6 min, 5 min, 4 min with 2 mins break. Was meant to do the same set again after a 3 min break but I only managed another 6 minute effort before I was empty.
Felt surprisingly good considering how fat, unfit and slow I was. Hopefully the start of better things to come. Max EPOC 213 ml/kg Max O2 54 ml/kg/min Training effect 4.1 | ||
Saturday Jan 19 | ||
| Running (jogging) 30:00 [2] 5 km (6:00 / km) | |
| shoes: adidas adistar control | ||
| Easy jog from our accommodation in Paris, boring flat run up a canal. Haven't run for a couple of weeks due to illness and laziness so I was punished with the regular red itchy reaction. Right this time I am back for good there can't possibly be any british bugs that I haven't caught now. | ||
Saturday Jan 12 | ||
| Running (collecting controls) 40:00 [3] **** 6 km (6:40 / km) | |
| Collecting controls at Great Tower, bad idea because 1. It got dark before I finished and I couldn't see 2. I orienteered like a goose so spent even more time trying to find emit units in the dark than was necessary and 3. I am sick as a dog and this brought the cold out with a vengeance. Going to spend the rest of the training weekend trying to avoid coming within a couple of metres of anybody else so I don't make them sick. | ||
Thursday Jan 10 | ||
| Note | |
| (sick) | ||
| shit, shit, shit have picked up Jen's chalky throat - shouldn't have been snogging Nails obviously. Great timing with Junior Squad camp this weekend. | ||
| C • hope you get better in time 4 | ||
Sunday Jan 6 | ||
| Running long (Eden Project run) 1:20:00 [3] 15.3 km (5:14 / km) +350m 4:42 / km | |
| Ran from St Austell to the Eden Project and back plus a little bit. Nice steady run with Kelly, Sarah, Erwin and Sarah. Had a good time at the re-wedding last night and certainly felt a lot better on this run than I had on New Years day. Hopefully on the mend and be able to have a good week of training next week. | ||
| C • Eden Project 10 | ||
Saturday Jan 5 | ||
| Running (surges) 1:00:00 | |
| shoes: adidas adistar control | ||
| uphill warmup to the china clay trail and then a bit extra to get 4km warmup (according to Erwin's Garmin), did normal drills etc and then started the first 90 sec effort. Felt rubbish so jogged a bit more before joining in the last few efforts with Sarah and Kel, still felt average but good enough to push it and feel like I had done some work. Easy jog back down the hill home. | ||
| C • google map 1 | ||
Friday Jan 4 | ||
| Note | |
| (sick) | ||
| Found out that I caught a bacterial stomach bug from my niece in Abu Dhabi. At least explains why I felt so rubbish on New Years day (and ever since). Hopefully will feel better soon. | ||
| C • arggh 2 | ||
Tuesday Jan 1 | ||
| Running (New Years day run) 1:45:00 [4] 11.5 mi (9:07 / mi) | |
| shoes: adidas goretex | ||
| New Years day run, I wasn't hungover but definitely suffering from the effects of a stomach bug and lack of sleep from the last few days. felt good for the first two minutes and again from thirty minutes to about forty-five. By forty-five minutes I somehow had managed to deplete all my energy stores and it was a very long slow grind the rest of the way back to the Fox House.
Don't think I can ever remember hitting the wall so hard so early on a run before, I'll have an easy day tomorrow and hopefully feel better for a session on Thursday. | ||