Training Log Archive: OJIn the 31 days ending Jan 31, 2009:
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Saturday Jan 31, 2009 #
Running 1:00:00 [2] 11.0 km (5:27 / km)
Down at Bisham Abbey for the squad planning weekend. Nice cruisy run with Craney, JD, GG and BJ on some footpaths around some dead posh places. Talked mostly about snake breeding techniques.
Running Drills 20:00 [3] 2.0 km (10:00 / km)
Drills and sprints around a rugby pitch and along a cool grassy half-pipe sort of thing.
Running 25:00 [2] 5.0 km (5:00 / km)
Some warm up and warm down. Sauna after, nice.
Friday Jan 30, 2009 #
Circuits 20:00 [2]
An early one at S10 all on my own...
Weights 25:00 [3]
...and some weights stuff...
Running 35:00 [2] 6.0 km (5:50 / km)
...and some running.
Note
(injured)
Crocked my back somehow at the gym - didn't notice at the time but it has really stiffened up after. Strange, I did nothing different this time.
Thursday Jan 29, 2009 #
Running 50:00 [3] 10.0 km (5:00 / km)
Just a plain old run up Rivelin.
Wednesday Jan 28, 2009 #
Running intervals 1:05:00 13.0 km (5:00 / km)
Tough interval session in Hillsborough Park. 10 mins of Harolds (120m x 15 off 40 secs - shorter set to avoid sore calves, but a bit faster, 21-22 for the ups and 20-21 for the downs), followed by 3x1200ish around the usual HH long loop off 5.30. Ran 3.51, 3.53, 3.54. The idea was to cruise the uphills and push on the downs, but after the Harolds it just felt hard all the way.
Doing a session like this on your own is enough to make track seem relatively pleasurable.
Doing a session like this on your own is enough to make track seem relatively pleasurable.
Circuits 15:00 [1]
A few running and jumping exercises and a handful of map exercises that I had planned at the SYO clubnight. Really great turnout, about 30 people from ~12yrs up to ~70. The training exercises were probably a bit too hard for some, could do with some easier ones next time.
Running 10:00 [2] 2.0 km (5:00 / km)
From the university down to the poly after work.
Tuesday Jan 27, 2009 #
Circuits 25:00 [2]
Usual S10 circuits.
Weights 20:00 [3]
And usual weights, managed to up just about everything a notch today, will pay the price tomorrow.
Running 40:00 [3] 8.0 km (5:00 / km)
Via Heroes into S10 and back home afterwards when I realised I had forgotten my wallet.
Monday Jan 26, 2009 #
Running 25:00 [2] 4.0 km (6:15 / km)
(rest day)
Short and easy jog to combat a bout of RDDS.
Sunday Jan 25, 2009 #
Orienteering race 58:00 [4] 10.0 km (5:48 / km)
Nice course around Ogden for the Ivor Noot memorial, ran steady but my legs were pretty dead from yesterday's effort. Some tough hills and some fun brackeny moorland. Soup and cakes in a barn at download went down well.
Running 40:00 [2] 7.0 km (5:43 / km)
Run to the start and a lap of the reservoir on the way back from the finish. Not feeling too bad really.
Saturday Jan 24, 2009 #
Running race 40:05 [5] 11.0 km (3:39 / km)
Northern xc champs at St Helens, a very muddy course that got progressively muddier with every lap. Ran a consistent pace, and probably a little better than at the Yorkshires, but pretty average result, somewhere in the 80s I guess. Just lost it a bit in the final 500m or so and lost a handful of places there.
Great win from the HH women, good packing from the men, and a top result from Speaky. BOF's Steve Vernon was way out in front, wish I could run like that...
Great win from the HH women, good packing from the men, and a top result from Speaky. BOF's Steve Vernon was way out in front, wish I could run like that...
Running 35:00 [2] 6.0 km (5:50 / km)
Good long warm up recce-ing the route and checking out the mudbath, very slow warm down.
Friday Jan 23, 2009 #
Circuits 25:00 [2]
Early morning sesh at S10 with Mr Baker, needed the company, especially when doing silly walks.
Weights 20:00 [3]
Followed by weights, nice and empty in there at this hour.
Running 40:00 [2] 8.0 km (5:00 / km)
To S10 and a longer route back home via Bolehill. Rain on the way in and sleet on the way home. Nice.
Thursday Jan 22, 2009 #
Running 1:20:00 16.0 km (5:00 / km)
Spoon lane route, pushing on the ups and easing off on the downs. Stopped for a snoop around an old derelict house near the fisheries. Felt like hard work all the way.
Wednesday Jan 21, 2009 #
Running 50:00 [3] 11.0 km (4:33 / km)
Brisk pace up to Loxley Common and a big figure8. A bit fatigued from last night, but not as bad as I expected. Nice day, but bloody cold - I saw the sun shining and put on shorts and a t shirt and proceeded to freeze. I'm clearly not made of such strong stuff as Camel. Or perhaps he has more natural insulation than me?
Climbing 1:00:00 [1]
Down t'works with Jenny and then Candyman, ticked a few more browns and played on the new bits of wall, finished with a few routes on the comp wall. Really empty in there when we arrived and got a bit carried away so got tired pretty quickly tonight.
Tuesday Jan 20, 2009 #
Track session 30:00 [5] 6.5 km (4:37 / km)
Hallamshire session, long reps but chose to run a bit shorter and do an extra rep - good to have a bit longer recovery and increase the pace a little and had plenty of company on the last rep. 5x1200 off 5.50, ran 3.52, 3.53, 3.53, 3.51, 3.58, felt alright until the last 400m or so of the session when the wheels fell off.
Really sad news that our coach Ian has had a nasty accident and is going to be in hospital for quite a few weeks. I guess that means we'll have to work extra hard in the xcs to give him some good news.
Really sad news that our coach Ian has had a nasty accident and is going to be in hospital for quite a few weeks. I guess that means we'll have to work extra hard in the xcs to give him some good news.
Running 55:00 [2] 10.0 km (5:30 / km)
To track with Nails for some of the way and with a big crowd on the way home. The spider bridge has been re-opened, which made the whole session worthwhile.
Monday Jan 19, 2009 #
Running Drills 15:00 [3] 1.0 km (15:00 / km)
Drills, strides and sprints in Hillsborough Park during a gap in the bad weather.
Running 25:00 [2] 5.0 km (5:00 / km)
Warm up and warm down.
Circuits 25:00 [2]
At S10, managed to squeeze onto the mats upstairs, the whole place was rammed.
Weights 25:00 [2]
And free weights some of it with Gareth and saw John and Kelly in there too. Difficult to get onto the squats bar, but managed one set and supplemented with some alternative squats. Tired legs.
Running 30:00 [2] 6.0 km (5:00 / km)
To S10 and back, in a sleet storm on the way, maybe that's why it was so full...
Sunday Jan 18, 2009 #
Running 2:05:00 [3] 22.0 km (5:41 / km)
A grand day out on Kinder with a big crowd which eventually dwindled to Pete, Nails and Camel. Nice and sunny but an icy wind, which Camel nonetheless decided to brave in just a T shirt. Ran the '4' trigs route which was pretty much a circuit of the plateau so relatively flat and nice technical rocky, muddy running all the way. The pace was pretty intense and didn't let up much. Sherbet lemons and haribo carried us back from Sandy Heys.
Saturday Jan 17, 2009 #
Running 1:10:00 13.0 km (5:23 / km)
From grandparents' house nr Bristol, a foxdahl session of 3x1s over hilly, muddy fields. Calves still very sore but felt better on a soft surface and really enjoyed slipping and sliding my way around. Ran through the middle of a grouse shoot in a bit of wood and scowled at all the silly men playing with their guns. That'll learn them.
Friday Jan 16, 2009 #
Circuits 25:00 [2]
Early sesh at S10 with Rob.
Weights 20:00 [2]
Feeling pretty sore all over by the end.
Running 30:00 [2] 6.0 km (5:00 / km)
To S10 and back. Calves still completely seized up, felt like I was hobbling along like an old man.
Thursday Jan 15, 2009 #
Running 45:00 [3] 9.0 km (5:00 / km)
Extended version of Loxley run. Would have liked to do more, but I ran out of time having spent most of the day crawling around under our toilet trying to fix a broken flush unit, and my calves were rock solid after yesterday's session.
Wednesday Jan 14, 2009 #
Running 25:00 [5] 4.0 km (6:15 / km)
A tough Wainright session I have been meaning to try out for some time: Harolds - which involves a high volume of short fast reps with short recovery. Running between lamposts in Hillsborough Park I ran 30x120m(ish) off 40secs. The path was on a slight incline so the uphill ones were from 23-24 secs and the downhill ones from 21-22.
The session felt hard right from the start but I managed to sustain the pace for 20mins in spite of the best efforts of a few dogwalkers getting in my way. Also includes some strides and drills to warm up.
The session felt hard right from the start but I managed to sustain the pace for 20mins in spite of the best efforts of a few dogwalkers getting in my way. Also includes some strides and drills to warm up.
Running 25:00 [2] 5.0 km (5:00 / km)
Warm up round the stadium and a short warm down home. Calves stiffened up straight after the session - it's a while since I've run anything so short.
Climbing 1:00:00 [1]
Great session down at the Works ticking off a few more of the brown circuit. Managed a handful that I failed on last time and found a whole host more that will have to wait till next time...probably nailed about half of them now. Tough work trying to keep up with Nails and Candyman.
Tuesday Jan 13, 2009 #
Circuits 25:00 [2]
Usual stuff at S10 making up for my no-show yesterday.
Weights 20:00 [3]
And the usual weights stuff. It was deserted up there this morning, why can't it always be like this?
Running 30:00 [2] 6.0 km (5:00 / km)
To S10 and back, legs still heavy from the weekend.
Running 50:00 [3] 11.0 km (4:33 / km)
Still too tired for track, so headed out for a brisk run out to Crosspool and back. Picked an undulating route and ran reasonably hard, feeling pretty good by the end.
Monday Jan 12, 2009 #
Note
(rest day)
I needed a rest day so I had a rest.
Sunday Jan 11, 2009 #
Orienteering 42:15 [5] **** 9.0 km (4:42 / km)
spiked:24/26c
Tankersley local event. It always feels great to run orienteering the day after an xc race, and although I could feel a bit of fatigue in my legs I really enjoyed this. Nice twisty-turny course and the undergrowth was really low after all the cold weather. Beaten by Mr Baker who sneakily hid in the bushes until I started and then set off a minute later. We spent a bit of the course together and I managed to get a small gap, but Rob ran well to pull some back at the end. Interesting exercise to run together in the forest after trailing far behind him in the xc yesterday. This felt relatively so much more comfortable to me!
Running 1:05:00 [2] 13.0 km (5:00 / km)
Shortish warm up and then a tough long warm down (55 mins home from the event) with Rob. Got the dizziness at about half way but it got easier after that. Jenny's parsnip and apple soup and endless cups of tea sorted me out afterwards.
Saturday Jan 10, 2009 #
Running race 37:05 [5] 11.0 km (3:22 / km)
Yorkshire xc champs at Rotherham. A frosty frozen course involving a few smallish hills and a few slippery bends. All very convoluted with loads of laps of varying lengths, basically a big zig-zag route around a big field. The highlight of the course for me was a ditch which we crossed on each lap, and I am proud to say that a marshal remarked that mine was the best jump. That was also the highlight of my performance, which was mediocre, but I hung in there at least and some consolation is that I contributed to the team's overall third place. Great runs from Andy T, Rob B and Dave S really helped us along and Speaky ran well to get 13th. I was somewhere just inside the top 50...
Running 40:00 [2] 6.0 km (6:40 / km)
Lots of warm up and a lap of warm down. It was hard to take any layers off today and I went for the soft option of thermal and gloves.
Friday Jan 9, 2009 #
Running 50:00 [3] 10.0 km (5:00 / km)
Decent pace up to Loxley Common and played around on some of the smaller, rocky tracks. Need to set up some kind of interval loop to practice technical running up here. Felt a bit fatigued from yesterday evening but not too bad, hopefully I will have some energy for tomorrow...
Thursday Jan 8, 2009 #
Running 1:14:28 16.0 km (4:39 / km)
Home from work to dump my bag, then up Rivelin on trails. Did the usual 4.5km hard back down on the roads from Rivelin post office, flat out until the fire station for 14.28. Ran at a good pace, but it was too dark to run really confidently, I need a light to do this session next time.
Wednesday Jan 7, 2009 #
Running 30:00 [3] 6.0 km (5:00 / km)
Into work, felt like hard work running up to the summit of Crookes with a heavy bag. Feeling it after last night's session.
Climbing 1:00:00 [1]
Climbing at t'works with a big crowd. Worked our way around a new brown circuit, all of which were on my technical/physical limit, managed most of them after a few attempts but there were quite a few that elluded me.
Tuesday Jan 6, 2009 #
Running intervals 30:00 [5] 6.0 km (5:00 / km)
Wussed out of track for 2 reasons: 1. This was my first hard session since getting sick and I was scared of pushing it too hard, 2. I thought it would be too icy for a decent session down at Woodbourne Rd. I know, I'm soft.
Headed down to Hillsborough Park instead and ran strides and drills then an extended session of death intervals: 800, 1600, 800, 1600 (ish) around a figure 8 with the longer reps comprising a double lap. Ran off 0, 4, 11, 15 and did 2.31, 5.10, 2.31, 5.10. Really felt it in my lungs and the times were pretty slow, but it was dark, frozen and about -20.
Headed down to Hillsborough Park instead and ran strides and drills then an extended session of death intervals: 800, 1600, 800, 1600 (ish) around a figure 8 with the longer reps comprising a double lap. Ran off 0, 4, 11, 15 and did 2.31, 5.10, 2.31, 5.10. Really felt it in my lungs and the times were pretty slow, but it was dark, frozen and about -20.
Running 40:00 [2]
HFW, out to the park, and then back via Sheffield Wednesday. Pretty stuffed.
Monday Jan 5, 2009 #
Circuits 30:00 [2]
Back to the ROG sessions at S10, joined today by Kim as well who offered some good advice on our (lack of) technique. Felt good to get some exercise after a long day on a teaching course.
Weights 25:00 [3]
Got in a full set on the weights, it's great when it's not so packed with students. Saw JR and RE on the mats on the way out and Kathy in the spinning class. Orienteering types everywhere, shame we don't get points for that.
Running 30:00 [2] 6.0 km (5:00 / km)
Bit of a warm up and a run home with a heavy rucksack today. Rob put forward a training theory involving the constant wearing of leg and arm weights in the run up to a big race. That way even drinking a cup of tea could count as training and I would be at the top of the AP training ranking in no time. Might be worth a try?
Sunday Jan 4, 2009 #
Running 50:00 [2] 9.0 km (5:33 / km)
Hungover run with Rob and Ant around Loxley Valley. A nice therapeutic session and good to remind each other of some of yesterday's shenanigans.
Saturday Jan 3, 2009 #
Running 2:10:00 [2] 22.0 km (5:55 / km)
Rob's surprise stag do, which involved a pub crawl back from Hathersage with a few special stages along the way. Rob showed impressive stamina throughout the day, and was well protected by the invincibility cloak despite already being married. The mixture of cold lager, choco milk, energy drink and a doughnut didn't sit too well on top of a Little John lunch, but a few miles and a few more ales sorted it out.
Rounded off with a nice spicy curry and some dancing in the evening, a great day out, but I'm paying the price today.
Rounded off with a nice spicy curry and some dancing in the evening, a great day out, but I'm paying the price today.
Friday Jan 2, 2009 #
Climbing 30:00 [1]
Bouldering session on Burbage with Candyman, Nails and KC. Cold and very frosty, so a bit slippy on the top outs, but managed a few routes. Good fun to get some real outdoor climbing in after a few weeks of indoor.
Thursday Jan 1, 2009 #
Running 55:00 [2] 10.0 km (5:30 / km)
Run to High Force on the way home from my parents' place. Some great ice formations and great views of the waterfall.