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Training Log Archive: OJ

In the 31 days ending Mar 31, 2008:

activity # timemileskm+m
  Running29 22:29:00 152.24(8:52) 245.0(5:30)
  Orienteering10 8:58:54 59.65(9:02) 96.0(5:37)209 /230c90%
  Climbing3 3:00:00
  Circuits2 1:20:00
  Track session2 1:05:00 7.46(8:43) 12.0(5:25)
  Running Drills1 10:00 0.62(16:06) 1.0(10:00)
  Total29 37:02:54 219.97 354.0209 /230c90%

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Monday Mar 31, 2008 #

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

Wasn't planning a run this morning but the sun was shining and lured me out. Felt fairly good after yesterday's long'un.

Circuits 40:00 [3]

Usual ShUOC session minus all the students. Felt pretty dead on the pliometrics.

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

To circuits and back with Mike and Craney.

Sunday Mar 30, 2008 #

Running 2:00:00 [3] 25.0 km (4:48 / km)

Usual long run route from home through Beeley, out to the far end of Wharnecliffe, back through Greno and down the ramp into Hillsborough. Fantastic day for it, this is one of my favourite training runs, I need to do a bit more of it over the coming weeks. Felt pretty good all the way but hit the wall in Morrisons later on.

Saturday Mar 29, 2008 #

Running 1:10:00 [3] 14.0 km (5:00 / km)

Around the trails from my Grandparents' house down in Bristol. Hilly and pretty muddy. Felt pretty sprightly and varied the pace a bit. As I put my sock on (intersport classic) before this run it ripped like a piece of cardboard and left a big hole in the heel. Now I have a nice big red blister.

Friday Mar 28, 2008 #

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

Got up early and headed out before brekkie. Felt flat and got rained on heavily, it's just not fair.

Thursday Mar 27, 2008 #

Running 25:00 [5] 4.0 km (6:15 / km)

Rivelin Hills, pushed hard but felt tired right from the start. Reduced to a walk by the top of Den Bank and decided to skip the fifth hill. Times were footbridge: 3.32, blackbrook: 2.44, coppice: 4.47, den bank: 2.17. New record for the coppice track, but it has been resurfaced since last time I ran this so no surprise. Pretty wet and slippy conditions.

Running 50:00 [2] 9.0 km (5:33 / km)

Out to the start and back from the top of Den Bank. Feeling dead.

Wednesday Mar 26, 2008 #

Running 1:25:00 [2] 16.0 km (5:19 / km)

Very pleasant run with the lads via Loxley, fisheries, spoon, Rivelin. We were all feeling a bit broken and taking it nice and easy, although there were a few big climbs thrown in for good measure.

Tuesday Mar 25, 2008 #

Running 48:00 [2] 8.0 km (6:00 / km)

Easy with Mike up Rivelin, giving the weekend a postmortem.

Monday Mar 24, 2008 #

Orienteering race 25:33 [5] *** 5.0 km (5:07 / km)
spiked:11/12c

JK relay at Erridge Park. Thought the weather might have eased off when I woke up this morning but the best was saved for last - heavy snow storms all day. This was always going to be a tough relay to win, but we had a good chance for the podium. Neil on 1st ran well and clung on to the second pack despite severe post-classic race gut-rot. Rob ran a good race after an early mistake to pull up into 3rd. I had a good battle against Jostein Anderson all the way around. I threw away my advantage with a small mistake on a short gaffle, then got done by a long gaffle on the penultimate control to come in 30 secs or so after, still in 3rd. Craney didn't realise that Edinburgh were so close on his heels and ran a safe race, only to find that Scott had passed him in stealth mode. 4th place, not bad but I'm sure we can do better!

Running warm up/down 30:00 [3] 5.0 km (6:00 / km)

Lots of warm-up needed after yesterday, and had to keep jogging around for a long time afterwards just to stay warm.

Sunday Mar 23, 2008 #

Orienteering race 1:28:37 [5] *** 18.0 km (4:55 / km)
spiked:21/23c

JK Long on Ashdown. It was snowing all the way to the race today, and I was getting quite nervous that the organisers would cancel, leaving me with 34= place. It turned out they did a great job of dealing with the weather and making sure things went ahead with no problems. I started early after yesterday's debacle and knew that I would have to work hard to salvage some pride. Started very hard and hoped that I would be able to sustain it until the finish. Only a few small mistakes, all mid-leg when I mis-executed my planned route, but the orienteering was simple and I never had to slow down. Held the pace until the last 2km, when I started to suffer across the tussocky moorland. I looked up and caught sight of the finish at the top of a huge hill, and the last few legs were horrible. Really happy with my race and couldn't have hoped for much more off such an early start. 3rd today and pulled up to 7th overall.
Routegadget

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

Decent warm up in the snow and sleet. I couldn't be bothered with much of a warm down until Helen P encouraged me to run to the start and back with her.

Saturday Mar 22, 2008 #

Orienteering race 39:17 [5] ***** 8.0 km (4:55 / km)
spiked:18/23c

JK middle distance on Leith Hill. Not my finest hour. Started in a heavy hail storm, but that did nothing to dampen my spirits - it was actually quite exciting to blast off into the forest with hailstones ricocheting everywhere. I felt in good control through the easy first part then simplified my way into no. 4 by attacking from a large depression just before the control. Ran in, looked left, looked right, no control. Checked my map, everything looked right. Bailed out to the attack point, checked compass, headed in again, exactly the same place. Then I started hunting aimlessly, eventually found the control quite far from where I expected to see it. Ran off with the red mist in front of my eyes and a couple of legs later I managed to set off on the wrong leg for 500m. I only realised what I had done when I was half way down the scarp slope. Very disappointed with this race, but some good lessons to be learned - however big a mistake is, it needs to be put out of your mind until the finish. Dwelling on it will only compound things.
Routegadget

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

Warm up and a long warm down to deal with my frustration.

Friday Mar 21, 2008 #

Event: JK 2008
 

Orienteering race 15:02 [5] ***** 4.0 km (3:46 / km)
spiked:17/20c

JK sprint at Guildford campus. 11th. Started pretty well with only a few small (acceptable) mistakes before the spectator control. Got a bit carried away with the running through this easy part of the course and then made a string of 3 15 second mistakes, all adding up to far too much. One of these came when I ran down a passageway that was mapped as passable but ended as a dead-end in the side of an overpass. Some sneaky controlling and ambiguous green areas. Overall though a very enjoyable sprint race with non-stop route choice challenges.
Routegadget

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

Long warm up and a warm down around the course with Rob to check out some of the routes.

Thursday Mar 20, 2008 #

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

Nice and easy in the wind and rain. Acclimatising for the weekend...

Wednesday Mar 19, 2008 #

Orienteering 15:00 [5] 3.0 km (5:00 / km)
spiked:14/14c

2x sprints in Upperthorpe. Bumped into Gaz and Liz doing the same thing.

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

Out to Ponderosa and back.

Tuesday Mar 18, 2008 #

Running 16:00 [5] 4.0 km (4:00 / km)

My usual death interval circuit in Hillsborough Park, only 4 reps. It's become customary to do this in the days before a big race. 4x800m-ish off 4 mins. 2.19, 2.22, 2.20, 2.19. Not exactly setting the world alight but significantly better than I've been feeling over the past couple of weeks.

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

Jog out around Hillsborough Stadium and back around the park.

Running Drills 10:00 [4] 1.0 km (10:00 / km)

Strides, drills and sprints before the intervals.

Monday Mar 17, 2008 #

Running 45:00 [3] 9.0 km (5:00 / km)

Up to Bolehill, out to Rivelin. Tired arms and legs from last night.

Sunday Mar 16, 2008 #

Running 15:00 [2] 2.0 km (7:30 / km)

BUSA relays at Beeley - great to see a ShUOC men's victory and a Hallam women's victory! It would have been interesting to see the Scott vs. Marcus showdown if poor old Oleg hadn't crocked himself.

Collected a few controls in, a bit prematurely apparently since a womens team still hadn't finished. Oops.

Running 20:00 [3] 5.0 km (4:00 / km)

Ran home at a fair lick.

Climbing 1:00:00 [1]

Session at the works. Climbed quite intensely and my body hurts this morning to prove it. Covered most of the BUSA routes.

Saturday Mar 15, 2008 #

Orienteering 1:00:36 [5] **** 10.0 km (6:04 / km)
spiked:24/25c

Pre-run of the BUSA individual race on my own map of Stanton Moor. Ran smoothly and in control, but some of the hills and heather still felt tough. It's pretty easy to navigate on your own map, but it's always interesting to see what a planner does with it - there were a few unanticipated route choices, etc. Good running from Neil for the fastest time of the day!

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

Running backwards and forwards between the start and assembly carting various things around. Then a run out onto the area to take photos.

Friday Mar 14, 2008 #

Note
(rest day)

Jen had the day off so we went to Western Park Museum like a proper old retired couple.

Thursday Mar 13, 2008 #

Orienteering 45:00 [4] *** 9.0 km (5:00 / km)
spiked:30/32c

Sprint trains around town and Upperthorpe. Legged it to the Uni to meet the others having left much too late, then 4 x 1.5km-ish in the most fiddly bits of housing estate. It was getting pretty dark by the end, and I was in a bit of a boo.

Running 15:00 [2] 2.0 km (7:30 / km)

Jog home and a bit of jogging between reps.

Wednesday Mar 12, 2008 #

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

Steady potter up Loxley valley. Bit breezy today.

Climbing 1:00:00 [1]

Down the Works with Jen, Gareth, Hilary and Kim. Climbed pretty hard for about an hour then struggled for the rest of the time...

Tuesday Mar 11, 2008 #

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

Hallamshire session, strides and drills followed by long reps off 5.55. After last week's debacle I decided to run reduced reps of 1200s at my usual 1500 pace to have an easier session with a longer recovery. Unfortunately it didn't work out that way as I found them really tough and couldn't maintain the pace after the first couple of reps. Ran 3.45, 3.50, 3.53, 3.54, 3.57. Bit of a blustery evening and we got properly soaked by a thunder storm on the first couple of runs. Feeling better afterwards than last week at least.

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

To track, partly with John and back with Rob, Mike and John. Pretty screwed on the way home.

Monday Mar 10, 2008 #

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

Spotted a gap in the weather so headed out for an easy run up to Bolehill Park.

Circuits 40:00 [3]

Usual ShUOC session, loads there this week. Took it fairly easy after a couple of weeks off.

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

Circuits and back plus some warm up in the hall.

Sunday Mar 9, 2008 #

Orienteering 49:49 [5] *** 10.0 km (4:59 / km)
spiked:19/19c

Burbage colour coded planned by R&C. I must admit to not being too excited about racing around Burbage - it's not exactly virgin terrain. But the course was good and kept the interest up, with a few tough and rough long legs to link up the nice tricky bits. Tried to push the pace to get over the feeling of lethargy that I've been labouring under all week, and felt good once I got going. Impossible to miss anything, not sure whether I could have found another 5 seconds...nice running Craney!

Running 25:00 [2] 4.0 km (6:15 / km)

Shortish warm up then out to the edge to watch people weaving in and out of the rocks. Lovely day for it against all the odds.

Saturday Mar 8, 2008 #

Running 1:10:00 [2] 13.0 km (5:23 / km)

Steady run with Jen up to Loxley common and on to the fisheries, back past the Robin Hood. Tired legs but a better overall feeling.

Friday Mar 7, 2008 #

Running 40:00 [4] 10.0 km (4:00 / km)

A 'feelgood' foxdal session up Rivelin. Only it didn't feel as good as I was hoping. A brief respite when I bumped into Craney doing the same thing in the opposite direction. Still feeling a bit peaky with a few things bothering me over and above my usual level of baseline hypochondria:

Tight chest (since track on Tues)
Sore gum (usually a sign of being a bit run down)
Sore guts (ever since that damn x country)
Sore shins (no idea why)
A ringing in my ears (from the GoTeam! last night)

I think I will keep on taking it easy for a few more days and let things settle down.

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

Out to Rivelin and back.

Thursday Mar 6, 2008 #

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

Nowt special, still feeling weary so just an easy run.

Wednesday Mar 5, 2008 #

Running 25:00 [2] 4.0 km (6:15 / km)

Easy pace up the hill to Bolehill park. Still smarting from track last night.

Climbing 1:00:00 [1]

Climbing session at t'works. Cracked one or two of the routes I had been working on plu tried a load of new ones that have sprung up while I was away. Getting sore feet from new shoes.

Tuesday Mar 4, 2008 #

Track session 30:00 [5] 6.0 km (5:00 / km)

Urg, maybe shouldn't have bothered with this tonight. Felt pretty recovered so headed down to the track. Strides and drills then 5x1500, but it quickly became apparent that I was working much harder than I should have been. Stuck in there for the first two at 4.43, 4.49, then exploded on the third one with 4.55. Ran 1200 on the fourth and then called it a day. Need to take this week properly easy and get last week's hard training in the bank.

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

To track and back, being dragged along by a very sprightly Sprotty - he was going well tonight!

Monday Mar 3, 2008 #

Note
(rest day)

Much needed.

Sunday Mar 2, 2008 #

Orienteering 30:00 [3] **** 5.0 km (6:00 / km)
spiked:8/8c

Finally caved in and ran a shorter option today. Glad I did because it was hard enough to motivate myself anyway. Loop 1, contour only on Inshriach. Ran steady and tried to take optimal lines and maintain good control.

Orienteering 40:00 [4] **** 6.0 km (6:40 / km)
spiked:14/15c

Loop 2, normal map. Ran as four racing starts - ran three or so legs as if they were the start of a race, then stopped for 2 mins and had a re-start. Much harder with an increased pace, and all the other details on the map make it harder to read and interpret than the contour only version.

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

Longer warm up and a short warm down with Ben Roberts who broke me after about 3 minutes.

A really tough training week with some great technical training and good to be reminded that we've got terrain in the UK that is as good as you'll find anywhere in the world. I found that there is a minimum intensity that you have to work at in Scottish forests, which meant that the fatigue built up during the week with little opportunity for a 'recovery' session. I certainly need a good rest now and as I look outside at the rain/sleet/smow pelting it down in Sheffield, I'm quite happy about that...

Saturday Mar 1, 2008 #

Orienteering 1:05:00 [3] **** 10.0 km (6:30 / km)
spiked:18/19c

Sapping course on Rogie including some big climbs. I wasn't feeling very perky this morning and toiled a bit. Some good orienteering though, and the first time I had run there since my ill-fated qualifeir in WOC '99. Buried a few ghosts.

Running 35:00 [2] 4.0 km (8:45 / km)

The day's warm up and warm down. Extended morning warm up including running and walking drills led by Liba. Fairly easy excercises but they felt hard on my tired legs. Some jogging before the session in the pm as well.

Orienteering 40:00 [3] ***** 4.0 km (10:00 / km)
spiked:8/11c

Part one of a guiding session on Roseisle. Running with Speaky, who was far better at this than I was. I managed to steer him off track pretty badly a couple of times. Contour only and very fiddly at 1:15, it was pretty hard to describe what to look out for: 'head for a small hill/depression' isn't that helpful when you're in a sea of small hills and depressions.

Orienteering 25:00 [5] ***** 4.0 km (6:15 / km)
spiked:7/9c

Race back from the far point on the map with a gaffled course. Some really fiddly controls including one in some mid green that I was very fortunate to stumble across. Felt good to push the pace a bit on some firmer terrain.

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