Saturday Mar 31 |
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| Event: BUSA Championships
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 | Orienteering race 55:00 [5]**** 10 km (5:30 / km) | |
| max:187 spiked:23/26c |
| BUSA individual in Arncliffe - had a decent run with a few wobbles at the start then a good second half. Great area with some tough climbs and some tricky controls.
Skipped the party because I'm too old and boring these days. Had a slap up dinner with PJ and Duncan instead. |
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| C • PJ and Duncan 1 |
| Running 30:00 [2]6 km (5:00 / km) | |
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| Warm up and warm down for the race. |
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Individual - Men's A - Splits |
Friday Mar 30 |
| Running 30:00 [2]5 km (6:00 / km) | |
| (rest day) |
| Steady lunchtime run up to Bolehill Park. It's worth the uphill effort to loosen up the legs on the run back down. |
Thursday Mar 29 |
| Weights 40:00 [3] | |
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| Gym session. Felt pretty tired today and struggled for motivation. Usual session though. |
| Running 25:00 [2]5 km (5:00 / km) | |
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| Run into the gym and short warm down. |
| Running Drills 15:00 [4]2 km (7:30 / km) | |
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| Running drills, strides and sprints in Hillsborough Park. |
| Running 25:00 [2]5 km (5:00 / km) | |
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| Warm up and warm down for the drills. |
Wednesday Mar 28 |
| Orienteering 55:00 [5]*** 10 km (5:30 / km) | |
| spiked:28/30c |
| Greno woods CSC course. Again. Jenny's idea to run again and try to improve on the old time. Pushed it hard and managed to shave a bit off, ran 53.02 this time compared to 55.39 a couple of weeks ago so only a small improvement, although it felt a lot harder today. I'm not quite sure what this proves - maybe that I orienteer pretty close to my max anyway, although I know Greno quite well so that probably helped me the first time around. Interesting experiment though. |
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| C • very interesting 11 |
| Running 55:00 [2]11 km (5:00 / km) | |
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| Warm up and warm down then ran home down the Grenoside ramp into Sheffield. Tired by the time I got onto the A57. |
Tuesday Mar 27 |
| Track session 30:00 [5]7 km (4:17 / km) | |
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| Hallamshire track session. Long one tonight, 2000, 1000, 1500, 1000, 1500, but stopping at the same time as the fastest so about 50m down on most of the reps. Just 90 on the first then 60 seconds recovery. Started hard and managed to sustain it more or less... |
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| C • Oli! 5 |
| Running 1:00:00 [2]11 km (5:27 / km) | |
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| Run to track and some strides and drills, then run home with Mike and Jenny. Gorgeous evening again with a red sunset. |
Monday Mar 26 |
| Weights 40:00 [3] | |
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| Gym session, bit more weight. Felt pretty good. |
| Running 20:00 [2]4 km (5:00 / km) | |
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| Run into gym with a pack full of heavy history books. |
| Running 50:00 [3]11 km (4:33 / km) | |
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| Tempo-ish run up to Loxley. Only intended a short jog, but it was such a nice warm evening. Glad to see the back of daylight saving. |
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| C • Back 12 |
Sunday Mar 25 |
| Orienteering 50:00 [4]11 km (4:33 / km) | |
| spiked:39/40c |
| ShAFF race, thought I'd have a run round it, even though I mapped and planned it. Even managed to miss out a control despite knowing where I was going. Bit surreal running through the cinema foyer at the start and finish!
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| C • Frickin' ace... 6 |
| Running 30:00 [2]7 km (4:17 / km) | |
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| Warm up and easy run home with MikeS, Nails, James and Matt. |
Saturday Mar 24 |
| Orienteering 1:10:00 [5]*** 13 km (5:23 / km) | |
| spiked:29/32c |
| Oing intervals in Wombwell with Mike and Jenny. Very nice open forest in places so the speed was quite high. 6 x 1.5km followed by a couple of short sharp Palmer challenges against Mike. 1:1, couldn't be bothered with a decider.
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| C • Go on, admit it... 2 |
| Running 20:00 [2]4 km (5:00 / km) | |
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| Warm up jog and jogging to the Palmer challenges. |
Friday Mar 23 |
| Weights 40:00 [3] | |
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| Weights and circuits in the gym, feeling alright, increased a little bit. |
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| C • What Gym? I'm going to have to... 3 |
| Running 20:00 [2]4 km (5:00 / km) | |
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| Warm up and jog home from gym. |
Thursday Mar 22 |
| Running 40:00 [2]8 km (5:00 / km) | |
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| Easy jog to loosen legs. Calfs a bit sore after short reps on Tuesday. |
| Running 30:00 [5]7 km (4:17 / km) | |
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| Hallamshire reps - ran parlaufs at Langsett Cycles, with a complete lap to finish off. 4 x 3.30ish then 4.55. Not too bad, although felt the pounding on the hard surface. |
| Running 25:00 [2]4 km (6:15 / km) | |
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| Warm up to the session and back. |
Wednesday Mar 21 |
| Running 1:50:00 [3]22 km (5:00 / km) | |
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| Long run out to Beeley and Wharnecliffe. Gorgeous day and felt better than I expected so ran for longer than I intended. |
Tuesday Mar 20 |
| Track session 45:00 [5]7 km (6:26 / km) | |
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| Ian's idea of a 'fun' session. Started off with 6x100m strides then 20x110 off 30 seconds ('Harolds', allegedly named after a legendary Norwegian orienteer...it hurts), then 6x500m with 90 seconds recovery, then 6x300m off about 60 seconds recovery. Urg. |
| Running 55:00 [2]10 km (5:30 / km) | |
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| To track and back home with Mike. That was a hard session. |
Monday Mar 19 |
| Running 40:00 [2]7 km (5:43 / km) | |
| (rest day) |
| Checking some sites for ShAFF and back home. |
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| C • When ever I see it I think SHAFT.... 4 |
Sunday Mar 18 |
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| Event: CompassSport Cup Round, Greno Woods, Yorkshire
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| Orienteering race 55:00 [5]*** 11 km (5:00 / km) | |
| spiked:29/30c |
| Compass Sport Cup round at Greno, which I know pretty well. Absolutely brass monkeys weather and froze at download before I ran, but felt good and hit almost everything spot on. |
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| C • Smile! 3 |
| Running 20:00 [2]4 km (5:00 / km) | |
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| Trying hard to warm up before I ran and warm down. |
| Running 50:00 [2]7 km (7:09 / km) | |
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| Dragged myself back out to collect a few controls. Wore a lot of clothes and got very hot, but got hailed on a lot. Legs tired with a heavy pack. |
Saturday Mar 17 |
| Running 2:05:00 [3]24 km (5:12 / km) | |
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| Run from Grindleford back home via Higger, High Nebb, Head Stone and back along the top of Rivelin. Into a gusty wind all the way along Stanage. Trying to run just outside the comfort zone, a bit like going on an easy run with Nails or Craney. |
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| C • he he... 3 |
Friday Mar 16 |
| Running 1:30:00 [2]17 km (5:18 / km) | |
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| Walked around town surveying for the ShAFF race next weekend, then ran around checking the map and looking for control sites. Took longer than I expected (of course). |
Thursday Mar 15 |
| Weights 40:00 [3] | |
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| Gym session - weights and circuits. Increased the weight a bit today. |
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| C • Beefcake 3 |
| Running 30:00 [2]6 km (5:00 / km) | |
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| To the gym and back. |
| Running 20:00 [5]3 km (6:40 / km) | |
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| Hallamshire intervals - Tricketts Hills. 4x sets of 3 reps, short, medium, long. Felt pretty good, but finding it tough by the end. |
| Running 40:00 [2]8 km (5:00 / km) | |
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| To Hallamshire, out to Trickets and back home. |
Wednesday Mar 14 |
| Orienteering 1:05:00 [3]*** 12 km (5:25 / km) | |
| spiked:12/15c |
| No paths training on Sherwood and Budby - hanging bogroll for Jenny and Laura. Very difficult since the map, which was never that good in the first place (I should know, I made it), had changed quite a bit. Nice open forest though so good compass training. Then onto a control pick in a small area of old oak trees. |
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| C • Nice open forest? 3 |
| Orienteering 25:00 [5]*** 5 km (5:00 / km) | |
| spiked:27/30c |
| 2x short courses round a really nice, detailed and fast bit of wood. Feeling pretty tired by the end on the very flat hills. |
| Running 45:00 [2]10 km (4:30 / km) | |
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| Warm up, running between the sessions and back to the carpark. It was so warm I ate an icecream. |
Tuesday Mar 13 |
| Orienteering 30:00 [4]*** 5 km (6:00 / km) | |
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| Ran round the course from a couple of weeks ago on Craney's Rivelin East map. Really enjoyed it - the map was fine and I even went into some bits that I've never seen before. |
| Running 40:00 [2]7 km (5:43 / km) | |
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| Jog up the hill to the start and back down on the way home. |
| Running Drills 15:00 [4]2 km (7:30 / km) | |
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| Running drills, strides and sprints in Hillsborough Park. My body is definitely feeling better today. |
| Running 25:00 [2]5 km (5:00 / km) | |
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| Warm up and warm down running. |
Monday Mar 12 |
| Weights 40:00 [3] | |
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| Gym session, free weights and circuits. Slightly reduced weight to go easy on my tired body. I really didn't want to go out the door today. |
| Running 40:00 [1]6 km (6:40 / km) | |
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| Slow and easy jogging to the gym and back home. |
Sunday Mar 11 |
| Running 20:00 [2]4 km (5:00 / km) | |
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| Jog to the assembly with RobB and Nails to dodge the bus fare. |
| Orienteering race 55:00 [5]***** 10 km (5:30 / km) | |
| spiked:25/26c |
| UK Cup long race on Whitbarrow. Great area and a great new map, just a shame about the courses. Rocky limestone pavement with a mix of forest and moorland - there were a few tricky legs but there were plenty more throwaway ones. I had a good run with almost no mistakes, but guts still in a twist. This felt like so much fun after yesterday. Possibly the best thing about xc is that it makes you really appreciate orienteering. Map and route here: http://www.sroc.routegadget.co.uk/cgi-bin/reitti.c... |
| Running 25:00 [2]4 km (6:15 / km) | |
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| Warm up and warm down for the race. |
Saturday Mar 10 |
| Running race 45:00 [5]12 km (3:45 / km) vdot: 56.7 | |
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| National x country champs in Sunderland. We were quite optimistic when we were driving towards a huge hill at the race site, but we arrived there, looked the other way and saw tapes streaming around a mostly flat and firm field. Still, this was quite an experience. Over 1000 men streaming off at the start was pretty cool (couldn't help wishing it was Jukola instead though). Felt good up to two thirds then really had to hang in there for the last part and all kinds of suffering on the final few hundred metres. RobB ran really well to finish 87th and I was some way behind in 159th. For some reason I'm down as M Johnson. Ihttp://www.race-results.co.uk/results/2007/natxc07... |
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| C • super 6 |
| Running 30:00 [2]5 km (6:00 / km) | |
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| Warm up and warm down for xc. Guts in a horrible mess afterwards. |
Friday Mar 9 |
| Running 15:00 [4]2 km (7:30 / km) | |
| (rest day) |
| Running drills in Hillsborough Park. |
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| C • awwwwwww 5 |
| Running 25:00 [2]4 km (6:15 / km) | |
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| Warm up and warm down jogging. |
Thursday Mar 8 |
| Running 1:00:00 [3]12 km (5:00 / km) | |
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| Up Loxley Valley, up Spout Lane, back down Rivelin. Nothing special, legs quite tired today. |
| Running 20:00 [2]4 km (5:00 / km) | |
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| Run home from surveying in town for the Sheffield Adventure Film Forum sprint race. Had to find an inconspicuous corner to get changed without getting arrested. |
Wednesday Mar 7 |
| Orienteering 1:05:00 [3]10 km (6:30 / km) | |
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| Oing on Macca forest with Rob. 4 x loops, control pick, route choice, slope O, line. Legs sore from gym and track, but feeling pretty OK. |
| Running 15:00 [2]2 km (7:30 / km) | |
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| Morning session warm up and warm down. |
| Orienteering 40:00 [3]6 km (6:40 / km) | |
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| Control pick course in the lovely green ...wood. Tough going, especially with a belly full of sticky toffee pudding. |
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| C • Mmmm 7 |
| Running 15:00 [2]2 km (7:30 / km) | |
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| Run up the hill to the start and warm down. |
Tuesday Mar 6 |
| Running 25:00 [3]5 km (5:00 / km) | |
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| Morning run up to Bolehill Park. My gluts and shoulders are wrecked after yesterday's gym session. I'm predicting that they will be even sorer after track tonight. |
| Track session 35:00 [5]7 km (5:00 / km) | |
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| Drills and strides then 3x Bonderenkos. Usually a nice session which involves 2km continuous running broken up like this: 400 hard, 400 easier, 300 hard, 300 easier, 200 hard, 200 easier, 100 hard, 100 easier. Easier means 10km pace, harder means, well, hard. Tonight it didn't feel nice, maybe because I've had a couple of weeks away from track, maybe because I've just had a cold, and maybe because I'm doomed to catch the Craney bug...time will tell. |
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| C • tough 5 |
| Running 55:00 [2]10 km (5:30 / km) | |
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| To track and back. |
Monday Mar 5 |
| Weights 40:00 [3] | |
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| Gym session, first one back after 2 weeks so intended to take it a bit easy. Judging by my the feel of my legs the morning after I failed. |
| Running 55:00 [2]10 km (5:30 / km) | |
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| Run into gym via Craney's house and run home with a few extra bits. |
Sunday Mar 4 |
| Running 50:00 [3] | |
| (sick) |
| Feeling better again today, upped the pace a bit. Up Rivelin in the rain. Nothing special. |
Saturday Mar 3 |
| Running 30:00 [2]5 km (6:00 / km) | |
| (sick) |
| Felt quite a lot better this morning, although still full of gunk. The sun was shining so I went out for a short, easy run up to Bolehill. Felt reasonably good. |
Friday Mar 2 |
| Note | |
| (sick) |
| Still feeling bad - decided to skip the GB training weekend in favour of sitting at home feeling sorry for myself. Which I did a good job of. |
Thursday Mar 1 |
| Note | |
| (sick) |
| Bored of this now. The novelty has worn off quite fast. |