Training Log Archive: OJIn the 31 days ending May 31, 2008:
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Saturday May 31, 2008 #
Orienteering race 41:10 [5] ***** 7.0 km (5:53 / km)
spiked:19/22c
EOC middle final, a really great bit of terrain with small knolls in bushy marshes and ridges of detailed contours. Never felt in good enough control and made a deserved mistake at no. 4, where I left a ridge without really knowing where I was. The alarm bell went off as I did it, but I pressed on and sure enough, no control. It was really hard to relocate in that stuff and I lost almost 2 mins. Ran a decent race after that with just a few small misses and hesitations. I was surprised to finish 22nd, I had expected the worst, but lots of people had problems today!
Running 25:00 [2] 4.0 km (6:15 / km)
Warm up but completely forgot to have a warm down...
Friday May 30, 2008 #
Orienteering race 28:52 [5] ***** 6.0 km (4:49 / km)
spiked:16/18c
EOC middle qual, really tricky terrain with a series of detailed ridges and marshes. Had a whole load of nervous moments and made a few hesitations and small misses in the first half, but nothing too bad. The second part of the course went more smoothly and I was really happy with the race overall. Once again, I was surprised how tight it was to qualify - there are just so many good guys!
Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
Jogging about in mosquito-infested forest. Legs still tired this morning but felt better after some running.
Thursday May 29, 2008 #
Running 20:00 [2] 4.0 km (5:00 / km)
Morning jog with GG and Scott. Feeling pretty dead. Followed by a relaxing day on the beach.
Wednesday May 28, 2008 #
Orienteering race 1:35:23 [5] ***** 18.0 km (5:18 / km)
spiked:30/33c
EOC long final after a long day of waiting. This was a really challenging course in some varied dunes - areas of big dunes with grassy open forest, areas of smaller ridges in bushy low vis forest, wide marshes and a mini-desert of open sand. Took some safer routes at the start and made a couple of mistakes, but really not too much considering the terrain. Really enjoyed the race and happy with 17th place, I was worried for a while that I would end up 21st again...
Running 30:00 [2] 5.0 km (6:00 / km)
Warm up and warm down. Pretty stuffed!
Tuesday May 27, 2008 #
Orienteering 57:48 [5] **** 12.0 km (4:49 / km)
spiked:19/20c
EOC long qualifiers, ran a good race with just one mistake early on. Running loads with Mats, who was on a parallel heat on the same start time and Daniel, who caught me by 2 mins. The heats were unusually common so it was useful to have some good company. Nice terrain but not so tricky and quite a bit of path running. No idea what tomorrow will be like, it's a completely new area. Went through in 7th.
Running 30:00 [2] 5.0 km (6:00 / km)
Warm up and warm down along the beach.
Monday May 26, 2008 #
Running Drills 10:00 [3] 1.0 km (10:00 / km)
Run from hotel to do some drills in the woods.
Running 15:00 [2] 3.0 km (5:00 / km)
Easy jogging, killing time. Then watching Scott kicking ass at the sprint finals.
Sunday May 25, 2008 #
Event: EOC 2008
Orienteering 15:00 [4] **** 3.0 km (5:00 / km)
spiked:14/15c
Model area again, ran some parts a bit harder today. Seemed easier at speed but then again, maybe I just recognised it from yesterday.
Orienteering 15:00 [2] **** 2.0 km (7:30 / km)
And ran some of it a bit easier.
Saturday May 24, 2008 #
Orienteering 40:00 [3] **** 6.0 km (6:40 / km)
spiked:9/11c
EOC model near Ventspils. Detailed sand dunes with a mix of low visibility and really open forest. Very tricky in places and quite hard to interpret the map sometimes. Needs really good compass!
Friday May 23, 2008 #
Note
All day traveling out to Latvia for the EOCs.
Thursday May 22, 2008 #
Running 20:00 [5] 4.0 km (5:00 / km)
Short session of strides and drills followed by a short death intervals session. Only 3 reps but pushed them hard: 2.17, 2.17, 2.15. Fast times, but there is no way I could have run another two reps.
Running 20:00 [2] 4.0 km (5:00 / km)
To the park and jogging around.
Off to the cinema later and starting to get excited...da na na naaa, da na naaa, da na na naaaa, da na na naaa naaa.
Off to the cinema later and starting to get excited...da na na naaa, da na naaa, da na na naaaa, da na na naaa naaa.
Wednesday May 21, 2008 #
Running Drills 15:00 [4] 1.0 km (15:00 / km)
All the usual drills and sprints.
Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
From the garage, warm up jog for the drills.
Running 1:20:00 [2] 12.0 km (6:40 / km)
Running around Loxley hanging and collecting controls for the spring cup, and running around replacing controls and looking for the little gits who had nicked them. Got all wound up but couldn't find them so I had no one to vent my anger on. Luckily Al had come across them and given them a hard time (and still managed to run the fastest time).
Tuesday May 20, 2008 #
Running 1:30:00 [3] 17.0 km (5:18 / km)
Nice run with Shep and Candyman from the Grouse, along White Edge, Wellington's monument, old railway, Froggatt, and a loop around Longshaw to finish off. Adding weight to Shep's picture-postcard stereotype of England, it was all dry-stone walls, lambs frolicking, heathery moorlands and quaint village pubs. We even came across a load of Highland cattle grazing on the fell.
Monday May 19, 2008 #
Climbing 45:00 [1]
Shorter than usual climbing session at the Works. Started hard on the blacks, but got a bit half-hearted after a while. Both Jen and I feeling reluctant to injure ourselves this week.
Sunday May 18, 2008 #
Running 27:07 [5] 8.0 km (3:23 / km)
Greno time trial. I've been meaning to have another crack at this for a while - ran hard and felt really good until the last hill where I started to get double vision from the effort. Conditions were probably just about perfect, and the route seems a bit quicker, although there are a couple of new fallen trees. Quite a big improvement on my previous best of 27.36 almost exactly a year ago. Failed to get a half-way split unfortunately.
Running 30:00 [2] 5.0 km (6:00 / km)
Warm up and warm down with Jenny.
Saturday May 17, 2008 #
Running 45:00 [4] 12.0 km (3:45 / km)
Long run from Silkstone to home, along the transpennine trail and through Wharnecliffe. Ran 15 mins moderate, 15 mins race pace x 3 and managed to feel pretty good at the end.
Running 1:00:00 [3] 12.0 km (5:00 / km)
The moderate sections of the run.
Friday May 16, 2008 #
Running 45:00 [3] 8.0 km (5:38 / km)
A cruise up Rivelin with Jen to start with, then back through the stables.
Thursday May 15, 2008 #
Running 25:00 [5] 4.0 km (6:15 / km)
Hallamshire session at Admiral Rodney. 8 x 3/4 lap of a hilly field with 1/4 walk recovery. Each rep about a minute run as a relay with Mike. Followed by a 10min shuttle relay with the occasional extra exercise introduced mid-run (press-ups, squats, star jumps, etc). Added a bit of variety but still hard work!
Running 35:00 [2] 7.0 km (5:00 / km)
Out and back from home, with Mike on the way back.
Wednesday May 14, 2008 #
Running 25:00 [2] 5.0 km (5:00 / km)
Easy up to Bolehill park at lunchtime. Legs not feeling as bad as expected.
Orienteering 37:00 [4] **** 7.0 km (5:17 / km)
Eccy woods spring cup. Ran at a decent pace and stayed in control most of the time. Lost it a bit on some of the short legs towards the end where I was completely failing to plan ahead. It is the hardest area in the world after all. Beaten by Nails on my own map (although he is a cheat).
Running 25:00 [2] 4.0 km (6:15 / km)
Warm up and a warm down with Magic and Nails via a mysterious rock covered in ancient engravings. It's a depressing thought, but give it another week and the whole of England will be covered in a thick layer of impenetrable brambles/nettles/bracken.
Tuesday May 13, 2008 #
Track session 35:00 [5] 6.0 km (5:50 / km)
Track session, strides and drills followed by 6 x 400 @ 3km pace, 4 x 350 @ 1500 pace, 3 x 200 @ 1500 pace. All with a 200m jog recovery. Not many folk there tonight--only three in our group and I had to set the pace for a change. Got it more-or-less right I think...71, 71, 71, 71, 70, 71, 62, 62, 62, 60, 33, 32, 31. The short reps were hard on my calves, but a pretty good session.
Running 55:00 [2] 10.0 km (5:30 / km)
To track and back with Jenny. Resisted the Fat Cat this time and made it home for some choco milk instead.
Monday May 12, 2008 #
Note
(rest day)
Feeling pretty shafted, and the sun's not out so what would be the point?
C • hehe 3
Sunday May 11, 2008 #
Orienteering 1:40:00 [4] ***** 17.0 km (5:53 / km)
spiked:35/38c
Long distance using all the best bits of the area. Felt jaded after yesterday but kept the motivation for the first hour, then all I could think about was the water tap that was coming up when the course went through the car park. Had a short rest then carried on for a bit, but didn't manage to finish the epic I had planned myself. Cooled off with a dip in the sea after.
C • hero 3
Running 25:00 [2] 4.0 km (6:15 / km)
Warm up along the beach and around a nice rocky peninsula then a short and slow warm down.
Saturday May 10, 2008 #
Orienteering 50:00 [3] ***** 9.0 km (5:33 / km)
spiked:24/25c
2 short courses around a nice bit of newborough, lots of detail and some light green areas. A short course, a line and a control pick.
Orienteering 20:00 [5] ***** 4.0 km (5:00 / km)
spiked:15/15c
5x orienteering intervals, a session nicked from the French team - 300-400m hard along a forest road then dive into some detailed terrain for a couple of short legs. The idea being to practise speed control when you're approaching oxygen debt.
Orienteering 50:00 [4] ***** 9.0 km (5:33 / km)
spiked:26/28c
Spent the day relaxing on the beach and swimming in the sea, then 2 x middle distance courses in the late afternoon. The first one went well, stayed focused and ran hard. Probably should have called it a day after that - the second one was a real effort, with some tough and brambly sections.
Running warm up/down 50:00 [2] 9.0 km (5:33 / km)
For the whole day: jogging to the starts and between sessions.
Friday May 9, 2008 #
Running Drills 15:00 [4] 1.0 km (15:00 / km)
Strides and running drills in Hillborough Park. Sunny lunchtime so loads of folk giving me odd looks.
Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
To the park and back around the stadium.
Note
Headed over to Anglesea to camp out in the dunes at Newborough. Got there late and didn't have the right money for the NT automatic barrier at the entrance to the forest. I was just pitching down next to the road when the police pulled up and asked me what I was doing. Turns out some yoofs were raising cain down on the beach. I thought they would tell me I couldn't go and camp in the woods (you're not supposed to for some reason), but instead they gave me the right change for the gate. Nice.
Thursday May 8, 2008 #
Running 45:00 [3] 10.0 km (4:30 / km)
Up to the far end of Loxley and back.
Running 45:00 [2] 5.0 km (9:00 / km)
Slower run around Spring Cup courses checking control sites and updating map. I can't believe that so much birch forest has been chopped down in the name of conservation. Idiots.
Wednesday May 7, 2008 #
Running 30:00 [2] 5.0 km (6:00 / km)
Morning jog up to Bolehill Park. Legs feeling pretty flat from track, but better by the end.
Orienteering 30:00 [5] *** 5.0 km (6:00 / km)
spiked:12/14c
Was planning an easier session until I caught Rob and we raced round together, Rob leading most of the way. Good workout with some tough climbs, but also some nasty brambles. Looks like I scored a comfortable victory over Nails...
Running 50:00 [2] 10.0 km (5:00 / km)
Long warm up and then ran home down the ramp with Rob. Bit too much training on tired legs today.
Tuesday May 6, 2008 #
Track session 35:00 [5] 5.0 km (7:00 / km)
Strides and drills followed by another complicated session: 4x500, 3x400, 3x300, 1x500 all with 75 seconds recovery. Felt pretty perky and held a decent pace. 1.30, 1.28, 1.28, 1.29, 1.10, 1.09, 1.09, 0.50, 0.49, 0.49, 1.26.
Running 55:00 [2] 10.0 km (5:30 / km)
To track and back with Jenny. Gorgeous evening and Jenny convinced me to stop off for an ice cold cola at the Fat Cat.
Monday May 5, 2008 #
Orienteering 35:00 [2] *** 5.0 km (7:00 / km)
Up to Ogden for a large gathering at one of Ivor Noot's favourite spots in the forest. There must have been over 100 people there and a real mix of generations. This was the perfect location for sharing memories of a passionate enthusiast for the sport and a great friend of so many people. We followed it with 'the definitive' Ogden orienteering course, which I ran around with Rob and Nick.
Running 20:00 [2] 4.0 km (5:00 / km)
A spot of running to the start plus a lap of the reservoir at the end.
Sunday May 4, 2008 #
Orienteering race 1:11:16 [5] *** 14.0 km (5:05 / km)
spiked:27/30c
National event at Cawthorne. Muggy day and felt pretty drained on the way to the start, but perked up and felt good once I got going. A rough forest at the start but it got better as the course went on. Good to have fresh legs I reckon.
Running 35:00 [2] 6.0 km (5:50 / km)
Decent warm up before the race and a run after with Rob.
Saturday May 3, 2008 #
Event: FCC Final 2008
Running Drills 15:00 [4] 1.0 km (15:00 / km)
Another early morning session, drills and sprints in Hillsborough Park. Nice and warm a barely a soul about.
Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
Before and after the drills.
Friday May 2, 2008 #
Running 25:00 [2] 5.0 km (5:00 / km)
Easy jog around the streets before a conference. Legs feeling tired, but a gorgeous morning.
Thursday May 1, 2008 #
Running 2:05:00 [3] 25.0 km (5:00 / km)
Having noticed a pattern emerging in Craney's training over the past few days I thought I would take the chance to head out for a session with him before he sells his soul to the man. Out to Wharnecliffe and Greno, then back via Craney's place, it was tempting to stop when I ran right past the end of my street but there was no way I was going to let him get an extra 20 mins on me. Nice run at an optimal chatting pace, but felt pretty tired myself by the end.