Training Log Archive: OJIn the 30 days ending Nov 30, 2009:
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| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||||||||||||||||||||||||||||||||||||||
Monday Nov 30, 2009 #
Running 50:00 [3] 10.0 km (5:00 / km)
HFW via crosspool. Brass monkeys so ran fast to stay warm.
Sunday Nov 29, 2009 #
Orienteering 52:00 [4] 10.0 km (5:12 / km)
Post-wedding orienteering around the streets of Durham. A mass start score in the pouring rain with qns to answer at each control. My race was strategically flawed, and I ended up getting beaten by Helen and Sarah amongst others. Great fun running around the cobbled streets in a downpour splashing all the bedraggled xmas shoppers.
Running 20:00 [2] 3.0 km (6:40 / km)
Start and back from Hev's place.
Saturday Nov 28, 2009 #
Climbing 30:00 [1]
Climbing session with Pippa and co. at the Sunderland wall on the morning of her wedding. Made it up a 6a+ on the biggest wall, but after months of bouldering only I got over-pumped and could barely open the car door after.
Running 1:40:00 20.0 km (5:00 / km)
Nice run from Hev's place out along the river in Durham (The Dur?). Started out with Anders, Mimi and GG, but just with GG for most of the way. He made me run further and faster than I really wanted to. Great morning for it though, and a nice route.
Spent the rest of the day celebrating with the happy couple, it was a top do!
Spent the rest of the day celebrating with the happy couple, it was a top do!
Friday Nov 27, 2009 #
Circuits 30:00 [2]
Warmup, core and bodyweight stuff down at Sport Hallam.
Weights 30:00 [2]
Half squats (100-110), full squats (set of 60s and set of 70s), DB walking lunges, plus bar warm up, etc. With most of the usual crew.
Running 40:00 [3] 8.0 km (5:00 / km)
Quite fast to gym and back, a) because I was running late, and b) because it was chucking it down with rain.
Thursday Nov 26, 2009 #
Running (Fitness testing) 40:00 9.0 km (4:27 / km)
Fitness test at Sport Hallam. Lactate threshold test on a protocol of 3min increments from 12km/h up to 18km/h followed by a VO2 max test at 16km/h with increments of 1% incline per minute.
The threshold test went fine and only really got hard in the last 3 mins, but the VO2 felt very bad, coming after only about 10 mins recovery. Got up to 72.9 but never made it to the peak - I was really feeling it in my legs. I agree with Danger, more recovery time is needed.
The threshold test went fine and only really got hard in the last 3 mins, but the VO2 felt very bad, coming after only about 10 mins recovery. Got up to 72.9 but never made it to the peak - I was really feeling it in my legs. I agree with Danger, more recovery time is needed.
Running 30:00 [2] 6.0 km (5:00 / km)
H2SH then SH2W.
Running 20:00 [2] 4.0 km (5:00 / km)
Run home.
Wednesday Nov 25, 2009 #
Running 25:00 [2] 5.0 km (5:00 / km)
IW.
Running Drills 10:00 [4] 1.0 km (10:00 / km)
Drills at Crookes Valley Park in the wind.
Climbing 1:00:00 [1]
At the Works with Jen. Good session on the new green spots circuit. Very tiring, but managed not to bicker too much.
Tuesday Nov 24, 2009 #
Circuits 25:00 [2]
Circuits and core stuff.
Weights 25:00 [2]
And some lifting. Practiced some squats from sitting, plus some heavy half squats and other stuff.
Running 40:00 [3] 8.0 km (5:00 / km)
Sport Hallam and back.
Monday Nov 23, 2009 #
Note
(rest day)
Most definitely.
Sunday Nov 22, 2009 #
Orienteering race 51:21 [5] 11.0 km (4:40 / km)
SPOOK relays in Bingham/Student Village/Endcliffe running with Nails. What a race. It was neck and neck all the way with the crack student team of Camel and Danger, although they held a small lead most of the time.
Leg 2: Slipping and sliding around Bingham, I had to run hard to make up the deficit on Camel and Al after a big mistake at the far end. A tough, physical course.
Leg 4: Tricky route choice around the student village, running the whole way 50-100m behind John. He was out of sight most of the time and I just couldn't seem to make up the deficit. I managed to punch one control ahead of him (the last one) but then he punished me on the long finish run in.
Leg 6: Mmmm. Not my finest hour. This was a crazy 1:1000 map of Endcliffe with every tree and bush painstakingly mapped by Marcus. Camel and I set out together and switched the lead quite a bit, and had a different gaffle for the middle section. I got hopelessly confused for a while and almost mispunched on dummy controls a few times, all in full view of an abusive heckling crowd. I somehow managed to get a control ahead near the end, and from there on it was just a case of making sure I (pin)punched first to stay ahead...I feel a bit guilty really, we should have agreed to touch punch for a fairer race.
So we got in first, but might have mispunched somewhere along the way...we get the glory, but Camel and Danger get the moral victory.
Leg 2: Slipping and sliding around Bingham, I had to run hard to make up the deficit on Camel and Al after a big mistake at the far end. A tough, physical course.
Leg 4: Tricky route choice around the student village, running the whole way 50-100m behind John. He was out of sight most of the time and I just couldn't seem to make up the deficit. I managed to punch one control ahead of him (the last one) but then he punished me on the long finish run in.
Leg 6: Mmmm. Not my finest hour. This was a crazy 1:1000 map of Endcliffe with every tree and bush painstakingly mapped by Marcus. Camel and I set out together and switched the lead quite a bit, and had a different gaffle for the middle section. I got hopelessly confused for a while and almost mispunched on dummy controls a few times, all in full view of an abusive heckling crowd. I somehow managed to get a control ahead near the end, and from there on it was just a case of making sure I (pin)punched first to stay ahead...I feel a bit guilty really, we should have agreed to touch punch for a fairer race.
So we got in first, but might have mispunched somewhere along the way...we get the glory, but Camel and Danger get the moral victory.
Running 40:00 [2] 7.0 km (5:43 / km)
Warm up and inbetweeny bits, plus an extended warmdown collecting controls with our bitter rivals. Best SPOOK relay ever?
Saturday Nov 21, 2009 #
Event: ShUOC Sheffield City Chase
Orienteering race 16:38 [5] 4.0 km (4:10 / km)
Sheffield City Chase prologue. Great course around a housing estate and neighbouring streets with plenty of tricks to keep you on your toes. I managed to stay in control and didn't really miss anything, although I came close. The best bit was running behind Craney on a later leg as he blew no. 1 on the way out of the start. I managed to scrape a narrow but significant victory over GG.
Orienteering race 26:09 [5] 6.0 km (4:22 / km)
ShUOC city chase final. I wasn't confident that my 2 second buffer over GG would hold for long, and sure enough he passed me pretty much before I had found no. 1 on the map. I tucked in behind him for much of the way until the students (Kris and Ralph) caught us. Then it got a bit crazy in the multilevel Odeon/Hallam Uni section, where I managed to lead GG astray on a duff choice and let Kris get a decent gap. After that GG pulled away as the course got a bit more physical. I was annoyed to have thrown away the chance of a win, but I consoled myself that at least I had sabotaged GG as well. Unfortunately Kris had gone and missed out a control so it was all in vain.
Running 1:00:00 [2] 10.0 km (6:00 / km)
Warm up and down for both races. All very exciting.
Running 15:00 [1] 3.0 km (5:00 / km)
HFSD.
C • not HFP? 11
Friday Nov 20, 2009 #
Circuits 20:00 [2]
Core, circuits and jumping stuff.
Weights 30:00 [2]
Weights session with a big crowd of TASS types. Tried some fully laden half squats and some lighter full squats, plus a few other bits and pieces. Coping with 100kgs for half and 70kgs for full.
Running 40:00 [2] 8.0 km (5:00 / km)
Sport Hallam and back, part of the way with Camel.
Thursday Nov 19, 2009 #
Running 25:00 [2] 4.0 km (6:15 / km)
IW, got caught arriving late by Mr Baker. I had been working at home, you know.
Running 40:00 7.0 km (5:43 / km)
HFW via Blake St for some reps. 10xshort sprints followed by 5xfull hill in 50, 49, 49, 50, 50. First interval type session for a while and it felt surprisingly alright. Bumped into Mike after.
Wednesday Nov 18, 2009 #
Running 40:00 [3] 8.0 km (5:00 / km)
Lunchtime run up a soggy Loxley Valley.
Climbing 1:00:00 [1]
Bit of an aimless session down at the Works with Hilary and Timo, who is a pretty hard core climber these days. Nailed a couple more blacks, only 2 left now...
Tuesday Nov 17, 2009 #
Running 20:00 [2] 4.0 km (5:00 / km)
Into work with a heavy bag and a fuzzy head.
Running 1:05:00 [3] 12.0 km (5:25 / km)
Evening run from Strines Road up to Back tor and back with a big crowd, staying in the terrain most of the time. Kris ran with a light that could have come out of an xmas cracker, but luckily GG had the sun strapped to his head. Good to get in some terrain, it's been a while and my butterfly technique needs some work.
Monday Nov 16, 2009 #
Note
(rest day)
Must...stay...awake....
Sunday Nov 15, 2009 #
Running 20:00 [2] 4.0 km (5:00 / km)
Another pre-breakfast jog, this time to the waterfront.
Running Drills 10:00 [4] 1.0 km (10:00 / km)
Followed by some drills and strides. Felt like hard work this soon after stumbling out of bed.
Saturday Nov 14, 2009 #
Running 25:00 [3] 5.0 km (5:00 / km)
Morning jog to Boston Common and a couple of laps. It sure can rain in Boston, I got soaked to the skin within seconds. It did help the waffle, porridge, and omelette on toast go down though.
Running 10:00 [2] 2.0 km (5:00 / km)
Snuck into the gym at the convention hotel for a workout. Warmup on the treadmill.
Circuits 15:00 [2]
Core stuff to warm up.
Weights 30:00 [2]
And a pretty good weights session. All the weights were in pounds only, so I had no idea how much I should be using. And I had to put up with the CNN news - sample question to political commentator: 'Is the President too calm? Should he be creating more fear?' Unbelievable.
Swimming 10:00 [3]
And a swim to warm down. I tried to string together a few lengths of crawl without drowning, and I could manage 4 (it was only a 15m pool). I really should practice this more - I think my technique is OK, but I have trouble remembering how/when to breathe.
Friday Nov 13, 2009 #
Running 1:00:00 [3] 14.0 km (4:17 / km)
Run around the waterfront, although I got a bit lost trying to find it (too many flyovers and railways, etc kept getting in the way). Nice and scenic one I found it though.
Running Drills 10:00 [3] 1.0 km (10:00 / km)
Ran a few running drills and sprints in a park near the end of the run. All my various injuries seem to be feeling a lot better...cue another one appearing.
Thursday Nov 12, 2009 #
Running 55:00 [2] 12.0 km (4:35 / km)
Morning run out to Bunker Hill monument via the city centre, which is all high rise and American looking. Some great art deco towers and brutalist concrete. Went a bit further than I meant to and I was feeling a bit tired from yesterday's fastish road run. Fun to explore though.
Wednesday Nov 11, 2009 #
Running 1:10:00 [3] 17.0 km (4:07 / km)
Spent the day sightseeing, then headed out for a run in the late afternoon. I went along the Charles River, which was swarming with runners (and joggers). Ran quite fast and got a bit tired towards the end. I ran via MIT and had a go at recreating the famous Catching Features course around the campus - quite a map memory challenge since I haven't played the game for about 2 years or more. I was a bit disappointed to find that the bit of intricate contour detail is a carpark under construction in real life. But the funny shaped buildings are all there.
Tuesday Nov 10, 2009 #
Note
(rest day)
Sore today, but in a normal way (i.e. no bit of me hurts significantly more than any other, which makes a nice change). Travelling all day out to Boston...just waiting for the flight.
Monday Nov 9, 2009 #
Running 30:00 [2] 6.0 km (5:00 / km)
From work to sport hallam, then home. Ran in silly casual shoes because I forgot my trainers, dur.
Circuits 20:00 [2]
Good circuits and core session to warm up.
Weights 30:00 [2]
Followed by a weights session, got some good advice on technique today, and the back seemed alright (I avoided dead lifts of course).
Sunday Nov 8, 2009 #
Running 1:00:00 [3] 10.0 km (6:00 / km)
(injured)
From Redmires to the bus stop, pole and a lap of the reservoirs in some of the nastiest weather I have seen for a while. Ran with Bryn while the girls did their own thing. Quite good fun in spite of (because of?) the weather.
Climbing 45:00 [1]
Session at the Matrix in the arvo - it's ages since I have been here, and it was pretty good actually.
Running 15:00 [2] 3.0 km (5:00 / km)
Home from the Matrix.
Saturday Nov 7, 2009 #
Running 35:00 [2] 7.0 km (5:00 / km)
(injured)
Run with Jen from Grandparents' house. Road loop down to Pensford and back in the rain (it was sunny when we set off). Back sore but this seemed to help.
Friday Nov 6, 2009 #
Note
(injured) (rest day)
Down in Bristol at my Grandparents' place. Back too sore to do much, managed a bit of stretching, but it was uncomfortable.
Thursday Nov 5, 2009 #
Running 30:00 [3] 6.0 km (5:00 / km)
To Sport Hallam, then on to work.
Circuits 15:00 [2]
Induction at the gym followed by a warm up circuits and core session.
Weights 30:00 [2]
Followed by a good session of squats, lifts, etc. So good to get away from the testosterone-heavy atmosphere of S10 and get some good expert advice on technique, etc.
Running 15:00 [2]
(injured)
HFW. Tweaked my back at the gym earlier in the day and it stiffened up during the afternoon. Had to hobble home from work, not very good.
Wednesday Nov 4, 2009 #
Running 40:00 [3] 8.0 km (5:00 / km)
IW, almost pain free for the first time in three weeks.
Circuits 25:00 [2]
Circuits and core training at SYO clubnight led by Steve Vernon. Nice short sharp session.
Running Drills 10:00 [2]
Running drills at SYO clubnight.
Running 35:00 [2] 7.0 km (5:00 / km)
From work to the clubnight in the pouring rain, then from clubnight home with Rob.
Tuesday Nov 3, 2009 #
Running 35:00 [3] 7.0 km (5:00 / km)
First full lycra session of the year tonight. Short road run to loosen up, a bit stiff after the gym yesterday. Ran quite hard in the end just to stay warm in the cold rain.
Monday Nov 2, 2009 #
Circuits 20:00 [2]
At S10.
Weights 30:00 [2]
Plus some lifting. It was rammed in there tonight, it really is almost useless if you're trying to get a set session in. I can't believe how much busier it is compared with this time last year. I will never go back on a Monday late afternoon again.
Running 25:00 [2]
To S10 from work, then home.
Sunday Nov 1, 2009 #
Orienteering 52:30 11.0 km (4:46 / km)
SYO local event at Sandall Beat. Fortunately the torrential rain had eased by the time I started and I managed to run pretty much pain free for the first half of the course. Then the groin started complaining and I took my foot off the gas. Great little area with no contours, but all very runnable. My biggest miss was at no. 1, after that I was pretty much clean. Good area for compass and direction change training.
Running 20:00 [2]
WU/WD