Wednesday Oct 31 |
 | Running 1:20:00 [3]15 km (5:20 / km) | |
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| Since I've done 80 mins for the last three days I thought I may as well do it again. The usual run: Loxley common, fisheries, spoon, stannington, Rivelin. Very dark by the time I finished, could have done with a light. |
Tuesday Oct 30 |
| Track session intervals 30:00 [5]6 km (5:00 / km) | |
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| Hallamshire intervals. I was concerned that I would blow up again after the last two attempts, but it went surprisingly well. Strides and drills then 3x1500, 1x1200. 4.42, 4.46, 4.49, 3.51. Much better than last time and actually had some energy left for the final rep, maybe track isn't too bad after all. |
| Running 55:00 [2]10 km (5:30 / km) | |
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| Run to Hallamshire and back home with Rob, Al and Dave. Sore calfs, still from drills last Thursday I think. |
Monday Oct 29 |
| Circuits 35:00 [3] | |
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| ShUOC circuits, up to 45/15 this week and it felt a bit harder. Spent the day at Eccy woods again and this was about all I was up to doing afterwards. |
| Running 45:00 [2]8 km (5:38 / km) | |
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| Run to circuits and back plus a bit of w/u and w/d in the hall. |
Sunday Oct 28 |
| Running 1:20:00 [2]15 km (5:20 / km) | |
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| Run from Rob's new place up Stannington, down to Rivelin Dam and back along the top of Rivelin. It was chucking it down when we set off but after about 5 mins the rain eased off and the sun came out. Felt like therapy after feeling rough all day yesterday, left hip was still uncomfortable though.
What a rubbish week of training, will have to pull my finger out sooner or later... |
Saturday Oct 27 |
| Note | |
| (rest day) |
| After the double whammy of an Ash gig followed by a wedding down in Cambridge, training has been on hold for a couple of days. |
Thursday Oct 25 |
| Running Drills 25:00 [5]3 km (8:20 / km) | |
| (injured) |
| Looked back at the days after I had this pain before and noticed that it went away after a hard session. Decided that it can't be too bad so went and did running drills and a couple of intervals - I feel like my running technique may be what is causing this. Did the usual drills with 8x100m strides. Followed it by 2xdeath intervals round the ponds in Hillsborough Park. 2.17 then 2.21 off 4 mins. Pretty fast times considering the time of year, but there was no way I could have done the usual 5. |
| Running 30:00 [2]6 km (5:00 / km) | |
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| To the park and back home. My lungs are busted after that. |
Wednesday Oct 24 |
| Running 35:00 [2]7 km (5:00 / km) | |
| (injured) |
| Hmmm, the funny niggle I got after my aborted Pennine Way attempt has come back. Not sure it's an injury exactly, more like nerve pain in my left leg which makes it kind of uncomfortable to run. Just had a short jog in the evening after I left it too late to do any proper training. |
Monday Oct 22 |
| Circuits 40:00 [3] | |
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| ShUOC circuts at S10. I have to admit that I was reluctant after a whole day at Eccy woods, but since I had a couple of errands to run I thought I might as well stay and do the session. I've been meaning to get back into some kind of strength training again and this was perfect - Rach puts on a great session with lots of variety and some good music. 40/20 for 36 different exercises plus some shuttle runs. |
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| C • some good music 6 |
| Running 45:00 [2]7 km (6:26 / km) | |
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| To circuits and back plus a bit of warm up in the hall. |
Sunday Oct 21 |
| Orienteering race 30:00 [5]*** 6 km (5:00 / km) | |
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| SHI relays on the open slopes of a massive hill. Not a great area but challenging courses nonetheless. Camel on 1st and Nails on 2nd both set me up well. The gaffling didn't really split people up much so I went out with a pack of Ewan and Duncan, a bit down on Scott. Ewan was beasting it on the hills and I was powerless to respond - finished 3rd just a few seconds after the Jocks. Oh well, at least the girls did the business and got 1,2,3. England won! |
| Running 25:00 [2]4 km (6:15 / km) | |
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| Jogged to a waterfall with Barabelly after. |
Saturday Oct 20 |
| Orienteering race 1:15:00 [5]*** 15 km (5:00 / km) | |
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| SHIs in the open fell of the Brecons. Ran pretty well through most of the course but was gradually reeled in by a nippy wee Scot(t). Tried a risky route on a late leg and got a bit ahead but went astray, taking Scott with me. Then had an eyeballs out run into the finish. Scott was running strongly and I got pipped by Nails as well. Luckily it was sunny and warm - if it had been raining this would not have been any fun at all! |
| Running warm up/down 20:00 [2]3 km (6:40 / km) | |
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| Jogging about. |
Friday Oct 19 |
| Running 45:00 [1]7 km (6:26 / km) | |
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| Very slow jog with Jenny on the roads from Grandparents' house. Testing out her cough to see if a run is possible in the SHIs. |
Thursday Oct 18 |
| Running 20:00 [5]4 km (5:00 / km) | |
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| Chatter to Kelly about spirals earlier in the week and got inspired to do it myself. Did 8xshort burst up Bates, then did the five hills followed by Blake for a sting in the tail. Ran hard but did a reduced version so as not to screw my legs up too much. Can't remember the last time I did a hill session. |
| Running 40:00 [2]7 km (5:43 / km) | |
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| Running around Bolehill and the streets before and after. |
Wednesday Oct 17 |
| Orienteering 40:00 [2]6 km (6:40 / km) | |
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| On my feet all day surveying at Eccy, then running around the finished bit of map checking it out. It seemed to work pretty well, I'm hoping that it's going to unravel all of the mysterious Bermuda Triangle areas... |
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| C • Chasing sprint 6 |
Tuesday Oct 16 |
| Track session intervals 30:00 [5]6 km (5:00 / km) | |
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| Track intervals. It started raining just as I left the door. Thought about turning round and coming back home but having read Swisscheese's log at lunchtime I knew that wasn't an option. Strides and drills followed by the same volume as last week, but with varying length reps, all off 6 mins. 1600 in 5.04, 1500 in 4.55, 1200 in 4.00, 1200 in 4.02. I ran the first one too hard because I was worried about the short recovery then the second half of the session was just unadulterated pain. I'm running badly on the track at the moment, worse than this time last year...but it is early days, hopefully it will get better if not easier. |
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| C • Tough it out.... 1 |
| Running 55:00 [3]10 km (5:30 / km) | |
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| To track and back with Rob and Al in the pissing rain. |
Monday Oct 15 |
| Note | |
| (rest day) |
| I was tired so I had a rest. |
Sunday Oct 14 |
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| Event: NOC Compass Sport Cup Final
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| Orienteering race 1:00:00 [5]** 12 km (5:00 / km) | |
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| CSC final at Blidworth. The terrain was as bad as it sounds, nothing but brambles and a grid of paths and the map was wildly inconsistent. I had one goal: not to get in a boo. This lasted for about 10 minutes until I made a big mistake, then my motivation and energy gradually ebbed away along with the blood seeping out of my scratched legs - I ripped my tights open from knee to crotch at about half way. No trendy young Swede would dare to run here without full leg cover - no need for rules, just a case of self preservation. GG annihilated the rest of the field and I got 2nd place, over 6 minutes down. Not sure which club won yet...but it was looking close. Scratch that, just found out we didn't win and came third. Boo. |
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| C • I'm sure Llewellyn promised... 2 |
| Running warm up/down 20:00 [2]4 km (5:00 / km) | |
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| My legs were screwed after two hard races so I didn't bother with much of either. On the plus side it was beautiful sunshine and warm. |
Saturday Oct 13 |
| Running race 1:20:00 [5]15 km (5:20 / km) vdot: 38.3 | |
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| FRA relay on first leg for a very strong DPFR team. After an embarrassing 4th place last year we had to make amends. I ran leg 1 with Randy, which was long and pretty tough with 4 ascents of around 200+m and some rough peat. I was worried about this race as my training hasn't been great and I know Phil is in good shape. He set a good pace from the start (ie fast but not too fast) and then we settled into a pack of 4 or 5 teams, although Pudsey had run off the front already. A bit of tough peat running at about half way gave me an advantage over the runners and it started to feel a bit easier after that, which was a surprise. We came in 5th, which the team then pulled up to 2nd (esp Lloyd on last leg) - a great result! |
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| C • Beast 4 |
| Running warm up/down 20:00 [2]4 km (5:00 / km) | |
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| A bit of panicking at the start when we couldn't find our race numbers. Then not much warm down. My legs are pretty sore. |
Friday Oct 12 |
| Running 35:00 [2]6 km (5:50 / km) | |
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| Easy run in summery weather up to Bolehill and stables. Resting up for a day of pain at the FRAs tomorrow... |
Thursday Oct 11 |
| Note | |
| (rest day) |
| Well not so much rest really. Walking around Eccy woods making a new map. I only got lost a couple of times. I'm starting to understand why I always get lost there now. I'm sick of holly bushes. |
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| C • Finished? 6 |
Wednesday Oct 10 |
| Running 50:00 [2]10 km (5:00 / km) | |
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| Pretty tired from track, but it could have been worse (it can always be worse). Ran up to Loxley Common and ran around for a while amongst the packs of dogs and dog owners. |
Tuesday Oct 9 |
| Track session intervals 30:00 [5]6 km (5:00 / km) | |
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| Hallamshire track session. Left the house in bright sunshine then noticed a massive rainbow over Sheffield. Should have turned back then really...it chucked it down for the entire session but it was kind of OK actually, although my times were pretty bad. 6x100 strides then 3x1500 off 6 minutes in, 4.51, 4.53, 4.56 then 1x1000 in a spectacularly rubbish 3.24. It started OK but I filled up with lactate mid way through the third rep and never recovered after that. Still, it's a start and I was pretty happy just to survive it. |
| Running warm up/down 55:00 [2]10 km (5:30 / km) | |
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| To track and back with Mike and Jenny. In the rain. |
Monday Oct 8 |
| Running 1:15:00 [3]15 km (5:00 / km) | |
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| Up to Loxley Common, fisheries, Spoon Lane, Rivelin. Really nice autumnal evening, but very cold. Felt quite motivated tonight for a change and ran further than I planned. |
| Note | |
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| Hallamshire team meeting to discuss training and plans for the winter. Good to get some team goals sorted, I can't quite believe I'm actually kind of looking forward to the x country season this year...All quite motivating, Ian is a legend.
After a few weeks of messing around I think it's time to start 'training to train' - getting in some regular track sessions, gym, drills, etc, before increasing the volume for the winter. |
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| C • Nice one Oli, good to see y... 9 |
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| C • Ian is a legend 2 |
Sunday Oct 7 |
| Note | |
| (rest day) |
| Was going to go for a jog, but the lure of ficka in town was too much to resist. Then a tiring journey home via Stanstead. My head was full of sawdust today after a celebratory night out in Vasteras last night. |
Saturday Oct 6 |
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| Event: 25-manna
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| Orienteering race 40:00 [5]*** 8 km (5:00 / km) | |
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| 25 Manna, running 2nd leg for VSOK. Anders ran a really good opener as expected and set me off in 3rd place...I was pretty scared after the last few weeks of non-training. Decided straight away to run a defensive race and do as little of the work as possible, so just ran behind and tried to take the easiest lines. Worked pretty well and I hung in there until the final control at least. Then I lost a few places on the run in, I really need to learn to sprint...everyone in the team ran a decent race and jenny anchored us in to 12=, a good result for us! |
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| C • Good stuff 1 |
| Running warm up/down 40:00 [2] | |
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| I'm tired. |
Friday Oct 5 |
| Orienteering 30:00 [3]*** 5 km (6:00 / km) | |
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| Got a hit of Swedish orienteering at Tillberga. Easy running in a nice forest, although it felt pretty hard to run on the rocky ground. |
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| C • 25manna 5 |
| Running warm up/down 15:00 [1] | |
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| Pretty cold morning, but then the sun came out and Jenny dragged us around all the shops in the city centre. |
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| C • shopping 4 |
Thursday Oct 4 |
| Running (LSD) 1:00:00 [2]12 km (5:00 / km) | |
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| Out to Vasteras today, which meant hours in heavy traffic down to Stansted. Well woth it though, the sun was shining and the trees were golden when we arrived. Club training from the clubhouse, easy jogging on the small trails to loosen up from the flight. Sauna after. Nice. |
Wednesday Oct 3 |
| Running 30:00 [5]8 km (3:45 / km) | |
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| Decided to break the truce with my cold and do some proper training. Intervals up Rivelin, 9x 90/39 then 3x 3/1. Actually feeling pretty good by the end, although I was running downhill by then. |
| Running warm up/down 25:00 [2]4 km (6:15 / km) | |
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Tuesday Oct 2 |
| Running 40:00 [2]7 km (5:43 / km) | |
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| Wanted to go to track, but after spending the morning coughing and snorting I decided against it. Went up Loxley at a comfortable pace and came close to enjoying it. Saw Dave and Rich near the Robin Hood. Must go there for a drink sometime. |
Monday Oct 1 |
| Running 25:00 [3]5 km (5:00 / km) | |
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| Up to Bolehill. Felt rubbish and wanted to be back home as soon as I set off, which was why I ran fastish (or felt like I did). Still got a headache and cough, but don't actually feel ill anymore. |