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Training Log Archive: OJ

In the 30 days ending Apr 30, 2007:

activity # timemileskm+m
  Running28 19:55:00 134.84(8:52) 217.0(5:30)
  Orienteering15 10:05:00 70.21(8:37) 113.0(5:21)287 /310c92%
  Weights3 2:00:00
  Track session2 1:10:00 8.08(8:40) 13.0(5:23)
  Total29 33:10:00 213.13 343.0287 /310c92%

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Monday Apr 30, 2007 #

Weights 40:00 [3]

Gym session, steadily increasing the weight again. Still boring.

Running 40:00 [2] 8.0 km (5:00 / km)

Run in to gym and back home via Bolehill Park. Legs feeling surprisingly fresh today, which is more than I can say for my head, which felt up in the clouds (nothing unusual for me).

Sunday Apr 29, 2007 #

Orienteering race 1:35:00 [5] ***** 18.0 km (5:17 / km)
spiked:33/37c

Tio mila last leg for VSOK. Started on the back of a small group and ran hard to try to shake them. Surprised that they had exactly the same gaffle on the 3-way butterfly and only got away in the last couple of kms. A few small mistakes here and there, biggest problem was falling into a huge marsh on the longest leg - I was floundering and couldn't drag myself out. Legs felt cold and tight for a while after that. Finished pulled up a handful of places to 38th, much better than last year but we can do better...most impressive was Jonathan Rosendhal, a young guy originally on the shortest ungaffled day leg who stepped in at the very last minute to run first! Thanks to VSOK for all their support!

Running 40:00 [2] 6.0 km (6:40 / km)

Warm up and warm down.

Saturday Apr 28, 2007 #

Event: Tiomila 2007
 

Running 40:00 [2] 7.0 km (5:43 / km)

Steady jog with Jan and MattD on trails around Sune's place. Feeling pretty good.

Friday Apr 27, 2007 #

Orienteering 35:00 [2] **** 5.0 km (7:00 / km)
spiked:12/12c

Nice easy training in Bjorksta, fast forest near Vasteras. Took it easy round a course from a recent middle distance race.

Orienteering race 15:00 [5] **** 3.0 km (5:00 / km)
spiked:16/17c

Elitserien sprint in Eskilstuna zoo. Hot weather and nice atmosphere with spectators and quarantine zone, etc, it felt like a big race. A hard route choice right from the start but apart from that not too tricky, just weaving among the tigers, wilderbeast and monkey enclosures. OK run with a couple of small mistakes, but too far behind the lead of Andrei Khramov.

Running 35:00 [2] 5.0 km (7:00 / km)

Warm up and longer warm down checking out the famous white tiger.

Thursday Apr 26, 2007 #

Orienteering 35:00 [2] *** 5.0 km (7:00 / km)
spiked:11/12c

Easy run on Rocklunda from the VSOK clubhouse, followed by a pasta party. Nice relaxing way to start the trip after the journey out.

Wednesday Apr 25, 2007 #

Orienteering 30:00 [3] *** 5.0 km (6:00 / km)

Spring Cup at Greno. Nice run around, had to look around a bit for a couple of the controls. Legs felt tired tonight, still from the fast track session I think.

Running 30:00 [2] 5.0 km (6:00 / km)

Warm up and warm down.

Tuesday Apr 24, 2007 #

Running 20:00 [1] 4.0 km (5:00 / km)

Loosener in the morning

Track session 35:00 [5] 6.0 km (5:50 / km)
max:185

Fast session at track. 7x500m with 30 secs recovery then a 100m sprint, then 2 mins recovery. 500s in 1.32, 1.27, 1.27, 1.29, 1.27, 1.27, 1.27, felt fast trying to keep up with Luke who was flying. This was followed by a 3 person 50m shuttle run for 5 mins, ran about 15 times. All in all nice and varied and not too bad.

Running 1:00:00 [2] 10.0 km (6:00 / km)

Run to track with Candyman and Kelly, strides and drills, then run home with a big group.

Monday Apr 23, 2007 #

Weights 40:00 [3]

Gym session, building the weight back up. Felt OK once I got going, but very hot and humid today, I was sweating everywhere.

Running 35:00 [2] 6.0 km (5:50 / km)

Run into the gym and back.

Sunday Apr 22, 2007 #

Orienteering 1:05:00 [5] *** 13.0 km (5:00 / km)
spiked:27/29c

Bentley Woods badge event. Took it as training and ran a pairs exercise with RobB, he shadowed me for the first third, then I shadowed him, then we raced to the finish. Quite interesting to see how someone else runs for a large chunk of a course. Predictably we pushed each other pretty hard and it turned out to be a tough session!

Running 35:00 [2] 6.0 km (5:50 / km)

Warm up and jog back out into the terrain for a longer warm down.

Saturday Apr 21, 2007 #

Running 1:55:00 [3] 20.0 km (5:45 / km)

From Heatherdene up Win Hill, Hagg Side, Fairholmes, Lost Lad, Back Tor with James, RobB, Nails and Mike. I've been missing this kind of run over the last few weeks. Pushed a bit on the hills and had to keep up with Nails on the way down from Back Tor, but other than that a nice comfortable pace. Followed by a picnic and ice cream, all very nice.

Friday Apr 20, 2007 #

Running 1:00:00 [3] 12.0 km (5:00 / km)

Decent pace out to the far end of Beeley, surveying for a while in a bramble patch, then ran home.

Followed by a wedding, few beers and some dancing in the evening.

Thursday Apr 19, 2007 #

Weights 40:00 [3]

Back to the gym for a weights session. It's sooo boring. Back to lighter weights today after a break for the races. I predict I'll still wake up hurting all over though.

Running 35:00 [2] 7.0 km (5:00 / km)

To gym and back over Bolehill.

Running 40:00 [2] 8.0 km (5:00 / km)

Too tired for Hallamshire so just some junk miles up Loxley via Tricketts hill.

Wednesday Apr 18, 2007 #

Orienteering 35:00 [4] ** 5.0 km (7:00 / km)
spiked:14/14c

First of the SYO Spring cup series on Rivelin East. Mike had planned a brutally hilly course around our usual running haunts. My legs were very tired tonight, but it was a gorgeous evening so a lot of fun.

Running 35:00 [2] 6.0 km (5:50 / km)

Run from home to the start (uphill all the way) and back down afterwards.

Tuesday Apr 17, 2007 #

Track session intervals 35:00 [5] 7.0 km (5:00 / km)
max:190

Hallamshire track session - first one back after the races so I knew this was going to hurt. Started a bit hard and faded fast after the tough weekend of racing, oh well, good to get back into it anyway. Strides and drills followed by 5x 1km: 3.04, 3.10, 3.12, 3.12, 3.14 followd by 4x 250m, no idea how fast but it hurt.

Running 55:00 [2] 10.0 km (5:30 / km)

Run to track and back home with Jenny and Mike. Took me a while to feel OK again on the way home.

Monday Apr 16, 2007 #

Running 30:00 [2] 6.0 km (5:00 / km)

Steady run up to Bolehill Park, feeling pretty tired.

Sunday Apr 15, 2007 #

Orienteering race 35:00 [5] ***** 6.0 km (5:50 / km)
spiked:22/25c

British Middle champs in Mulgrave Woods. High hopes for this, a middle distance on a tough, hilly area, just my cup of tea. Tried to throw it away right at the start on a really short leg. I was still well within earshot of the start when I heard the next minute beep away. I had Nails, the-fastest-starter-in-the-world on my heels so I ran very hard after that. He was almost a minute up on me by the half-way point but I managed to run cleanly through the second half where most lost some time. Really happy to win after a scrappy and nervy race and nice one to Nails for a great 2nd running all on his own at the back of the field.

Running 35:00 [2] 6.0 km (5:50 / km)

Warm up and a longer warm down with Jenny back out into the forest.

Saturday Apr 14, 2007 #

Orienteering race 15:00 [5] **** 3.0 km (5:00 / km)
spiked:16/16c

British sprint champs qualifier. I can't imagine a more exciting venue for the start of a race than this - up by Scarborough Castle looking down over South Bay with a sea fret rolling in. Technically fairly easy but pushed it pretty hard and had a clean race, lots of fun!

Running 30:00 [2] 5.0 km (6:00 / km)

Decent warm up and warm down for the qual - I used the warm up map and still managed a good race - maybe I can crack this superstition?

Orienteering race 15:00 [5] ***** 3.0 km (5:00 / km)
spiked:17/19c

British sprints final. Around the landscaped Victorian gardens along a steep scarp down to the sea. Really tricky in places with a few hard route choices. I had to stop a few times to figure out the best way (and sometimes still missed it). Maybe the most enjoyable sprint race I have ever done, helped by a great map and course. Great running from Scott for the win, I was 2nd.

Running 30:00 [2] 5.0 km (6:00 / km)

Warm up and long warm down admiring the terrain. Also managed a brief swim in the North Sea!

Friday Apr 13, 2007 #

Note
(rest day)

Just chillin' in York.

Thursday Apr 12, 2007 #

Running intervals 10:00 [5] 2.0 km (5:00 / km)

2x usual circuit in Hillsborough Park. Ran hard but had to get out of the way of dogs and jump over sunbathers (it is 11 degrees after all). 2.17, 2.17. Amazing how easy intervals are when you only do two.

Running 20:00 [2] 4.0 km (5:00 / km)

Warm up and warm down.

Running intervals 10:00 [5] 2.0 km (5:00 / km)

Part 2: Later in the day another pair of reps. 2.16, 2.19.

Running 15:00 [2] 3.0 km (5:00 / km)

Warm up and warm down.

Wednesday Apr 11, 2007 #

Orienteering 15:00 [4] *** 3.0 km (5:00 / km)
spiked:11/12c

Sprint training from Weston Park, planned by Steve Whitehead (saturday's planner) and hung by Nails. Nice tricky course, I made a couple of mistakes in typical Sheffield council estate terrain.

Running 45:00 [2] 7.0 km (6:26 / km)

Run to the start and back home with Jenny.

Tuesday Apr 10, 2007 #

Running 30:00 [1] 5.0 km (6:00 / km)

Niiice sloooow run up to Bolehill. Legs not too bad but generally feeling tired.

Monday Apr 9, 2007 #

Orienteering race 35:00 [5] **** 7.0 km (5:00 / km)
spiked:24/24c

JK relay. John Rock was dsq'd on first leg, but we persevered anyway. A few mistakes from Little Rob then a decent run from Magic. I enjoyed running round without any pressure. Quite a special area, although not particularly challenging. Lots of old ammo dump buildings, fences, bushes and railway lines. We would have finished 5th - we can do much better than that!!

Running 20:00 [2] 4.0 km (5:00 / km)

Warm up and warm down. Amazingly, it's been sunny and hot all weekend!

Sunday Apr 8, 2007 #

Orienteering race 1:30:00 [5] **** 18.0 km (5:00 / km)
spiked:28/32c

JK long race New Beechenhurst. Great to run a decent long distance in the UK. The course was nice and varied and the forest was a lot tougher than yesterday. I started pretty hard (running scared with GG hunting me down) and made a few small mistakes, but got into a decent rhythm after the map change. I was never sure how it was going until the spectator control but I felt a lot happier after the positive feedback I got there. Really happy to get my first JK victory, and especially to be able to share the win with my wife!

Running 20:00 [2] 4.0 km (5:00 / km)

Warm up and short warm down a while after the race. Legs and feet feeling sore.

Saturday Apr 7, 2007 #

Orienteering race 30:00 [5] **** 7.0 km (4:17 / km)
max:196 spiked:15/18c

JK middle distance in Sallowvallets. Very fast forest and simple navigation, but easy to loose time in featureless bits of forest. Bearings didn't always seem very reliable. Lost control a bit in the last km with a series of wobbles but good apart from that. 2nd behind GG. Hot, sunny and great atmosphere again.

Running 30:00 [2] 6.0 km (5:00 / km)

Warm up and warm down.

Friday Apr 6, 2007 #

Event: JK 2007
 

Orienteering race 15:00 [5] *** 3.0 km (5:00 / km)
max:199 spiked:20/20c

JK sprint race at UWE campus. Got quite nervous in the great atmosphere that the organisers had made. The course was quite easy and I ran without mistakes but I was pretty surprised to finish 2nd behind Oystein Kvaal. I was pretty lucky with the seconds with a huge pack close on my heels.

Running 30:00 [2] 6.0 km (5:00 / km)

Warm up and warm down for the sprint. Gorgeous day!

Thursday Apr 5, 2007 #

Running 20:00 [2] 4.0 km (5:00 / km)

Easy and enjoyable in gorgeous sunshine. Bumped into Rob. Really looking forward to the weekend now!

Wednesday Apr 4, 2007 #

Orienteering 15:00 [5] 3.0 km (5:00 / km)

2x short sprints around Walkley, getting used to the scale and trying to find the right pace. Made a few mistakes trying to catch Jenny up.

Running 20:00 [2] 4.0 km (5:00 / km)

Run to Ponderosa and a warm down around the streets.

Tuesday Apr 3, 2007 #

Running 15:00 [5] 4.0 km (3:45 / km)

4x reps on grass in Hillsborough Park - ran as hard as possible. 2.20, 2.21, 2.20, 2.21 off 4 minutes. Cold and windy.

Running 35:00 [2] 6.0 km (5:50 / km)

Warm up and warm down with Jenny out round Hillsborough stadium.

Monday Apr 2, 2007 #

Running 40:00 [2] 8.0 km (5:00 / km)

Easy lunchtime jog up Loxley valley.

Sunday Apr 1, 2007 #

Orienteering race 30:00 [5] *** 6.0 km (5:00 / km)
spiked:21/23c

BUSA relay around Durham hills and a bit of campus. Really good sprint/terrain course and a tight race with our arch nemisis Edinburgh. Team was Little Rob, Magic and me, I ran last and started close on the heels of Duncan Combes after a great second leg from Magic. I had a couple of early chances to catch up which I binned with a mistake, finally got to him near the end then missed again - he took the chance and got a gap which I couldn't close. Congrats to Edinburgh, it was a great race as ever!

Running 35:00 [2] 6.0 km (5:50 / km)

Warm up and warm down for the race.

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