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Training Log Archive: OJ

In the 31 days ending Jul 31, 2008:

activity # timemileskm+m
  Running23 14:35:00 93.21 150.0
  Orienteering12 7:53:20 50.95(9:17) 82.0(5:46)134 /150c89%
  Circuits14 2:20:00
  Track session1 40:00 3.73(10:44) 6.0(6:40)
  Running Drills2 20:00 1.24(16:06) 2.0(10:00)
  Total26 25:48:20 149.13 240.0134 /150c89%

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Thursday Jul 31, 2008 #

Running 15:00 [5] 3.0 km (5:00 / km)

Hallamshire intervals in Hillsborough Park. Ran 3/5 long parlauf reps, could feel my glut but no real pain and felt fine to run hard on an even surface. Didn't want to risk the whole session though. Seriously heavy weather today, felt more like swimming than running.

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

Warm up around the stadium and jogging around while everyone else finished off the session.

Wednesday Jul 30, 2008 #

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

Bit further today, up Loxley with Bryn and Piret again.

Circuits 10:00 [2]

Tuesday Jul 29, 2008 #

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

Steady jogging with Bryn, Piret and Jen, showing them the sights of Sheffield. Ahhh, therapy. The glut felt quite a bit better, although I am still a bit aware of it, still going to take it easy for a few more days.

Circuits 10:00 [2]

The usual session.

Sunday Jul 27, 2008 #

Note
(rest day)

Doing nothing today - hoping to get my bum better before going to France...

Saturday Jul 26, 2008 #

Note
(injured) (rest day)

Traveling home from Sweden. Long day.

Friday Jul 25, 2008 #

Orienteering race 30:00 [4] 5.0 km (6:00 / km)
spiked:3/5c (injured)

O ringen chase. Wasn't going to start today, but got tempted by the good terrain. Running pretty steady again, but stumbled into no. 5 and my glut went again, only worse this time. Hobbled out to a forest road and jogged back to the arena. Bad end to a bad week.

Running 30:00 [2] 6.0 km (5:00 / km)

Warm up then running back from just about the furthest point on the course.

Thursday Jul 24, 2008 #

Orienteering race 35:44 [4] 7.0 km (5:06 / km)
spiked:13/15c

O ringen middle. Decided to run after all - it was 'only' a middle distance and it was a 'downhill' course, so I figured it couldn't do too much harm. Ran at 90% intensity and hit all the controls well. That strategy put me not too far behind, but most others had yesterday's tough course in their legs. This was nice terrain but not so technical as all the Swedes were making out - it was like a lightning-fast version of Didsbury Intake. The glut was OK for the first half, but it felt pretty sore on the last couple of kms. Still coughing and sneezing, but the antihistamine medicine seems to be helping.

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

Good warm up but no warm down at all.

Wednesday Jul 23, 2008 #

Orienteering race 20:00 [4] 4.0 km (5:00 / km)
spiked:1/2c (injured) (sick)

O ringen long. Some days you just shouldn't get out of bed. Didn't sleep much last night with sniffling and coughing, but decided to have a crack at the race anyway. Started at a steady pace but felt pretty bad straight away. Stubborn as I am I pressed on until I put my foot down awkwardly and my glut popped. I sat on a rock for a while to decide what to do before heading back to the finish with my tail between my legs. Now it looks like I might not be able to run tomorrow either.

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

To the start and then hobbling back out of the forest from pretty much the furthest point.

Tuesday Jul 22, 2008 #

Orienteering 15:00 [2] 3.0 km (5:00 / km)
spiked:9/9c

Morning jog on the sprint model map from the event centre.

Orienteering race 17:02 [5] **** 3.0 km (5:41 / km)
spiked:16/17c

O Ringen sprint. A really great venue for the race, starting above the tree line with the first few controls in full view of the crowds of spectators at the arena below. Ran hard in the first part and made no mistakes, but my lungs seized up and I really struggled to keep moving in the second part. I was struck down by a fit of sneezing and coughing after the finish - seems like I'm allergic to something up here in the mountains, which has bought out a bout of hayfever and asthma.

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

Monday Jul 21, 2008 #

Event: Oringen 2008
 

Note
(rest day)

Out to Sweden for the O Ringen.

Sunday Jul 20, 2008 #

Orienteering 20:00 [3] 3.0 km (6:40 / km)
spiked:15/15c

Jogged round the WOC sprint course with Gareth and Scott. Needed to burn off some nervous energy after a day spectating at the relay - amazing performance by the team!

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

Into town and back. A hot day and feeling pretty frazzled.

Saturday Jul 19, 2008 #

Orienteering race 1:55:36 [5] ***** 19.0 km (6:05 / km)
spiked:33/36c

WOC long final and a tough race, as expected. Finished 23rd, which is quite far down on my goals, but strangely I'm not as disappointed as I would have expected. I ran a good race, pushed hard at the start and hung in there at the end. There were a few small mistakes along the way, particularly in the last few controls which visited a tricky green area. But my main time loss came from some aggressive route-choices - I ran a quite straight route on the longest leg taking on some serious climbs. It maybe cost me around 1.30, but crucially it made me suffer more than the round routes might have done.

But in the end it's impossible to be too disappointed in a long distance like this when you've done your best and run your hardest. It's so tight for the top results these days! Great run from Jamie for 10th and from Scott for 21st, a good team performance!

Running 30:00 [2] 4.0 km (7:30 / km)

Good warm up and no warm down at all until a few hours, lunch and a beer later, when I went for an easy 10 with Scott.

Friday Jul 18, 2008 #

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

Instead of going to the long model I headed out to a disused quarry full of water with Gareth, Kelly and GG for some swimming. A short jog with the Candys followed by a nice dip and some jumping off rocks. Good way to get my head back in the right place ready for tomorrow.

Thursday Jul 17, 2008 #

Orienteering race 28:46 [5] ***** 6.0 km (4:48 / km)
spiked:18/19c

WOC middle qualifier. Damn. Not too sure what went wrong, I ran in good control and mistake-free until the last forest control, where I made a big mistake ~1.30. I didn't understand the map there and still don't really know what happened - it looked pretty straightforward on the map. Pushed hard from there to the finish and still hoped to qualify. (But I made the mistake of listening to the speaker on the run-in, who announced that I should be safe, until he looked a bit closer and realised it was close - by then it was too late for me!) I was surprised how close it was, the terrain was by no means easy. Very frustrating.

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

Long warm up, then warm down a bit later on from the hotel. Spent the afternoon watching the final race - a painful experience, it is always hard to be a spectator at a race that you have been dreaming about running. Looked like some amazing terrain, I was green with envy.

Wednesday Jul 16, 2008 #

Orienteering 30:00 [2] 4.0 km (7:30 / km)

Jogging about at the middle model.

Tuesday Jul 15, 2008 #

Orienteering race 1:06:12 [5] ***** 12.0 km (5:31 / km)
spiked:16/20c

WOC Long qualifier and a bit of a shaky start to the week. Mis-executed all three of the long legs, mainly by switching off at a critical point and taking on an extra bit of green or missing a track junction, then made a couple of nervous mistakes in the technical control pick in the last km. Nothing major, but it all added up and kept praying on my mind...still, job done and some lessons learned. Even when it seems easy you need to treat this terrain with the respect that it deserves!

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

A good warm up and some easy jogging after the race.

Monday Jul 14, 2008 #

Orienteering 40:00 7.0 km (5:43 / km)

Went for an explore around the model event for tomorrow. Some nice forest with steep slopes and a few bushy areas, all very well mapped. Bit cooler today after yesterday's storms.

Sunday Jul 13, 2008 #

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

Running drills near our accommodation. Really humid this morning after a big storm last night, it must have been hot work for the sprinters.

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

Jogging around the streets and fields near the campus. Pretty nice district - seems like a pretty upmarket part of town. Then watching the sprint quals online - good coverage, although 4 radio controls seems a bit much in a sprint with 3 people starting each minute. Great results from the GB girls, and rally good races from Jamie and GG, unlucky for Scott.

Circuits 10:00 [2]

Saturday Jul 12, 2008 #

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

Run with Phil at Helfstyn, a big old castle on top of a hill. Ran a few kms on trails around the woods and then explored the castle. Then headed out to the sprint model and had a walk around in a vain search for ice cream. It's a real scorcher today and no telling what it might do over the next week - we can expect anything from 30+ degrees to 15 and heavy storms with rain/hail...

Circuits 10:00 [2]

Friday Jul 11, 2008 #

Orienteering 30:00 [3] **** 4.0 km (7:30 / km)
spiked:10/12c

Middle session near Sumperk, running a downhill course just for a change. Quite rough forest and not the best map, but good to see another different version of what the middle might be like.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)

Circuits 10:00 [2]

Note

Finally! Today it was announced to us that Dave Peel is retiring as head coach. After years of favouritism, incompetence, hostility and non-existent coaching the dictatorship of the Peel is almost over. It would have been seriously hard to find the motivation for another season of walking on eggshells and biting my tongue, so roll on 2009 and a breath of fresh air!

Thursday Jul 10, 2008 #

Event: WOC 2008
 

Note
(rest day)

Traveling out to Czech, not a bad journey, but a tiring day.

Wednesday Jul 9, 2008 #

Running intervals 20:00 [5] 5.0 km (4:00 / km)

3x1 minute intervals up Rivelin in the pouring rain. An appropriate way to say goodbye to England for a couple of weeks. Legs still stiff from Monday.

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

Out to Rivelin and back.

Circuits 10:00 [3]

Tuesday Jul 8, 2008 #

Running 20:00 [2]

Easy to Mike's house and back.

Circuits 10:00 [2]

Monday Jul 7, 2008 #

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

Drills and sprints in Hillsborough Park in the morning.

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

Warm up around the park and back home after.

Circuits 10:00 [3]

Running race 30:00 [5] 7.0 km (4:17 / km) vdot: 46.9

Hathersage Gala fell race, 4th place. Ran a decent race, 2nd to the top of Higger behind Heneghan after my pacemaker (Nails) had a time out at the foot of the last climb. But got passed pretty swiftly on the descent by B8ND and Little Rob. Had a bit of a tussle with Rob, but he got me in the end. First fell race in a few months and a bit of a shock to the system.

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

Long warm up as the start got a bit delayed, then a circuitous warm down following Phil around Hathersage. Tired and a bit spaced.

Sunday Jul 6, 2008 #

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

Short, steady and as flat as possible from home.

Circuits 10:00 [2]

Saturday Jul 5, 2008 #

Running 1:15:00 9.0 km (8:20 / km)

Middleditch's birthday run from Strines inn. Managed to squeeze most of it in between downpours. Pretty nice route, except for a minor trespass through the estate, which nearly got poor old Andy P eaten alive by a bear-sized dog and then shouted at by the landowner. A harder section in the middle when Nails suggested a couple of extra hill climbs.

Circuits 10:00 [2]

Friday Jul 4, 2008 #

Orienteering 25:00 [3] 5.0 km (5:00 / km)

Test running the Cliffhanger courses against Jenny in Millhouses Park minus the labyrinth sections. Really good fun, everything was coming up very fast on a 1:2,500 map.

There's still time to get your entry in! Enter Cliffhanger Ultrasprint here!

Circuits 10:00 [2]

Thursday Jul 3, 2008 #

Running 1:10:00 12.0 km (5:50 / km)

Hallamshire session out at Stockarth Park. 6 x 1.40 loop with roughly equal recovery. On grass, first half uphill, then a run off the top of the hill before a fast descent. Felt really tough running hard out of the climb. Followed by 5 short, fast sprints to various flags around the field.

Circuits 10:00 [2]

Wednesday Jul 2, 2008 #

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

Steady, up to Bolehill Park.

Circuits 10:00 [2]

Tuesday Jul 1, 2008 #

Track session 40:00 [5] 6.0 km (6:40 / km)

Tough session tonight. Strides and drills followed by 2 x 5mins hard, 400 max. The idea was to go into the 400s without any real recovery. 3.30 between sets. Then into 9 x 200 in a trilauf.

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

To track and back. Very hot running through town, but quite a strong breeze at the track.

Circuits 10:00 [2]

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