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Training Log Archive: OJ

In the 31 days ending Aug 31, 2008:

activity # timemileskm+m
  Orienteering13 14:20:33 82.95 133.5220 /251c87%
  Running22 13:08:10 82.64 133.0 350
  Kayaking1 2:00:00 4.35(27:35) 7.0(17:09)
  Circuits3 30:00
  Track session1 9:42 1.86(5:12) 3.0(3:14)
  Total25 30:08:25 171.81 276.5 350220 /251c87%
  [1-5]24 28:08:25

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Sunday Aug 31, 2008 #

Running 50:00 [2] 8.0 km (6:15 / km)

In the rain around Ogden reservoir then back to Rosie's house. Ran with Jen on a route that I had memorized. Unfortunately my memory isn't what it used to be and for the second day in a row we got a bit lost.

Saturday Aug 30, 2008 #

Running race (fiasco) 44:13 [5] 10.0 km (4:25 / km) vdot: 46.2

Longshaw sheepdog trials. Was determined not to get in a boo after tuesday, and almost managed it in the face of some major cock-ups. First I somehow managed to arrive at the race without my bag of kit, which was at home on the kitchen table. Managed to borrow some trail shoes from Mike 'two-pairs' Sprot. Started fairly steady to avoid blowing up, but ended up at the front when we followed some tapes astray...cut across some heathery moor and worked my way back to the front, got a bit of a lead, then followed another tape in the wrong direction. Backtracked and tucked in behind Craney, I pretty much resigned myself to 2nd until he took a dive before the finish field. Seized the opportunity and spurted up the hill, but it was still bloody miles to the finish and I blew up early. Craney sailed past to take the glory. Oh well.

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

Couldn't really be bothered to warm up or warm down but Mike and Gareth dragged me along.

Friday Aug 29, 2008 #

Running 30:00 [3] 6.0 km (5:00 / km)

Was planning to follow the Crane plan with a second day off, but I got so bored of not running that I went out to meet Jen on her way home from work. After running alongside her bike for a while I realised that was much too hard and went off and did a bit on my own.

Circuits 10:00 [2]

Was feeling keen so I even did some circuits.

Wednesday Aug 27, 2008 #

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

With Bryn and Piret, along rivelin, up den bank, Mike's path, stables. Hot and muggy and my stomach was still in knots.

Tuesday Aug 26, 2008 #

Running race 41:57 [5] 10.0 km (4:12 / km) +350m 3:34 / km

Eyam fell race, lots of pain. Steve Vernon smashed the old record and I was maybe a little eager to hang onto him up the first hill. I paid the price after that, really struggled on the windy flat sections, where I got caught back up and overtaken to finish 4th. Guts in a twist after the race.

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

Good warm up, less good warm down.

Monday Aug 25, 2008 #

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

Up to York for the day, ran the route of the York race with Bryn and Piret, weaving in and out of bank holiday shoppers.

Sunday Aug 24, 2008 #

Note
(rest day)

Long day traveling home from Italy. A great week of coaching and training, and good to see the juniors so fired up about next year's JWOC.

Saturday Aug 23, 2008 #

Orienteering 32:00 [3] 3.0 km (10:40 / km)

2 x very rocky downhill course on a 1:5000 map. Very slow mins/km. Got pretty lost on no.1 in the first round and Jenny caught me up, impossible to get away from her in this terrain so she beat me! Still I managed to overtake her in the final.

Running 45:00 [2] 5.0 km (9:00 / km)

Running 150m uphill 3 times, first hanging a couple of controls, then in between starts, then to collect a few controls. Pretty tired by the end.

Orienteering 20:00 [4] 4.0 km (5:00 / km)

4 x Palmer challenges against some of the jrs. Won twice but got beaten by Ralph and drew with Hector. Pretty wild session in the middle of a rain and lighting storm.

Running 10:00 [1] 2.0 km (5:00 / km)

Warm up to the start and back, plus running around trying to stay warm.

Friday Aug 22, 2008 #

Orienteering 40:00 [3] 8.0 km (5:00 / km)

Hanging emit for a long legs training at San Martino. Some tough climbs and legs feeling pretty dead from yesterday's sprinting.

Orienteering 27:00 [4] 4.0 km (6:45 / km)

Shadowing Matt around a tricky middle distance course at Passo Cereda. Nice session and he was going well.

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

All the day's warm up and warm down.

Thursday Aug 21, 2008 #

Orienteering 10:00 2.0 km (5:00 / km)

hanging and then shadowing Ali at a sprint session at Tonadico.

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

Jogging to Tonadico and back via an internet cafe down the valley.

Orienteering 13:00 [5] 4.0 km (3:15 / km)

2 x sprint races at Siror. Ran well both times but only just scraped a win over Peter in the second race.

Circuits 10:00 [2]

Circuits as part of the warm up for the afternoon sprints.

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

Drills and jogging as warm up for the sprints.

Wednesday Aug 20, 2008 #

Track session race 9:42 [5] 3.0 km (3:14 / km) vdot: 60.9

3km time trial with the juniors. Feeling it in my legs after the last few days, but kept a nice steady pace. Not a great time, but nice to get it done.

Running warm up/down 25:00 [2] 5.0 km (5:00 / km)

Tuesday Aug 19, 2008 #

Orienteering 40:00 [4] 6.0 km (6:40 / km)

Trains session on a tough area at around 1600m. Deep bilberry in places but a nice forest full of cows with jangling bells. Tried to keep up with the juniors as they caned themselves around 4 'relay simulation' trains.

Orienteering 25:00 [2]

Jogging pretty steadily around Dismoni, a tiny but detailed map. Cut a few corners to watch all the juniors weave their way along some tricky line courses.

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

For the morning session.

Monday Aug 18, 2008 #

Orienteering 40:00 [3] 5.0 km (8:00 / km)

Talk O at Passo Cereda. I ran with Chris and he did a great job. No real mistakes on a tricky hillside covered in rocky details.

Orienteering 32:44 [5] 5.0 km (6:33 / km)

Middle distance race on San Martino. Great terrain with some huge rocks strewn over an undulating hillside. Pretty hard not to get distracted by the amazing views of jagged mountain peaks.

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

For both sessions. Warm up mainly involved 'hiking' to the top of a massive hill.

Circuits 10:00 [2]

Short demo circuit session in the sunshine outside our apartments.

Sunday Aug 17, 2008 #

Orienteering 50:00 [3] 6.0 km (8:20 / km)

3 x short exercises on Caltena. Did some shadowing and just about managed to keep up in a tough, steep forest.

Orienteering 45:00 [3] 6.0 km (7:30 / km)

Technical session at Pireni, shadowed Ralph then Hector. Nice forest with a few areas of technical rock detail.

Thursday Aug 14, 2008 #

Running 12:00 [5] 2.0 km (6:00 / km)

Hallamshire reps in Middlewood Park. Only did the first three, playing it safe after a hard week last week and guts still not reacting too well to hard running.

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

To Middlewood and back via the club house.

Wednesday Aug 13, 2008 #

Running 1:20:00 16.0 km (5:00 / km)

Usual Spoon lane route with Bryn, running the hills at a decent pace. Still suffering from bad guts after last week in France.

Tuesday Aug 12, 2008 #

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

Run with Bryn and Piret up to check out their new flat in Stannington, then back home via some footpaths I haven't been on before.

Saturday Aug 9, 2008 #

Orienteering race 1:02:26 [5] ***** 12.0 km (5:12 / km)
spiked:25/28c

Day 6, another chasing start. I started in 4th about 2 mins down on GG, but feeling pretty stuffed. Decided the best strategy was a steady but technically good race and managed that pretty well. Managed to gain time on GG and caught him soon after the spectator control. No working together today - we had a go slow for a few legs trying to get the other to take the lead, before catching 2nd placed Havard Lucasson. From then on the pace wound up all the way to the finish. We punched the last control just about together but GG (predictably) had me on the run in. Nice to have a tussle all week and good to end it in 2nd and 3rd (the best places available with Thierry around - he won with a 40 minute margin), but would have been even nicer to beat GG. I'll get you next time.

Running warm up/down 10:00 [2]

Friday Aug 8, 2008 #

Orienteering race 1:14:43 [5] ***** 12.0 km (6:14 / km)
spiked:25/30c

Day 5, suffered from bad guts/headache all evening and night, so didn't feel much like running. Kept a steady pace and felt OK once I got going, but made a heap of mistakes in the trickiest terrain yet. Even without the mistakes I was way off the pace today, but glad I made it round.

Running warm up/down 10:00 [2]

Thursday Aug 7, 2008 #

Kayaking 2:00:00 [0] 7.0 km (17:09 / km)

Spent the rest day kayaking up and down the river Daubie near Millau. Spent almost as much time in the water as in the kayak.

Wednesday Aug 6, 2008 #

Orienteering race 58:58 [5] ***** 12.0 km (4:55 / km)
spiked:28/29c

Day 4, mass start (at 7.15 am! It was barely light). We were expecting butterfly loops or some kind of gaffling, but descriptions were given out at the start and they were all the same - 120 men all running the same course. Thierry got an early lead and stayed at the front just about all the way, with people fanning out behind him like a comet with its trail. I felt terrible for the first 4km and fell about 30 secs down the train. Fortunately a little miss by Thierry got me near the front and from there on he was never out of my sight. (I even punched one control ahead of him when he missed!) The pace wound up at the end and I took a different line to the last control, which cost a couple of places. Rob ran well to come in 3rd.

Orienteering race 6:44 [5] ***** 1.5 km (4:29 / km)
spiked:24/25c

Ultrasprint quarter final. A 1:1500 map of a detailed area of rock and vegetation detail, much of it in view of the spectators. I ran a pretty solid race and incurred no time penalties to win my heat.

Orienteering race 9:24 [5] ***** 2.0 km (4:42 / km)
spiked:30/33c

Ultrasprint semis. Ran pretty well to the top of the hill but made a few mistakes on the way back down, still no time penalties. Finished 3rd and missed out on the final.

Running warm up/down 25:00 [2]

For the whole day.

Tuesday Aug 5, 2008 #

Orienteering race 1:07:12 [5] ***** 12.0 km (5:36 / km)
spiked:28/31c

Day 3, chasing start. GG caught me pretty quickly and we worked together from there on - a good strategy as this was the hardest terrain yet. Caught time on the guys in front (except Thierry, of course) and got a gap to the guys behind. A lot of fun weaving in and out of rocky towers.

Running warm up/down 10:00 [2]

Monday Aug 4, 2008 #

Orienteering race 1:06:44 [5] ***** 12.0 km (5:34 / km)
spiked:26/30c

Day 2, a much better run on a less tricky area. A few difficult patches of bushes and rocks and some longer legs, but managed to get round with only a handful of small mistakes. Most importantly regained my deficit on GG from the day before.

Running warm up/down 10:00 [2]

Sunday Aug 3, 2008 #

Orienteering race 1:19:38 [5] ***** 12.0 km (6:38 / km)
spiked:22/31c

Day 1, a last minute change of area and a fiendishly difficult course with an almost unreadable 1:10,000 map. Lots of cool controls on rock arches, caves, gorges, etc. I had a terrible run, losing over 10 minutes in mistakes. I certainly wasn't alone, only Thierry managed to post a decent time, beating me by 13 minutes! Won £1 from Craney, who thought he might be able to get around the whole week without losing more than 1 minute at a control.

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

Warm up, no warm down.

Saturday Aug 2, 2008 #

Orienteering 1:00:00 [2] 5.0 km (12:00 / km)
spiked:12/14c

This must be the slowest ever mins/km on a training run. The model map for the 6 day on a steep, rocky hillside. Ran together and got stuck, ran through railway tunnels, and clambered about on rocky towers.

Friday Aug 1, 2008 #

Running 30:00 [1] 5.0 km (6:00 / km)

Slow run from the campsite in Cornus with the lads after a day of traveling out to France. It's hot and the campsite is pretty basic.

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