Training Log Archive: OJIn the 31 days ending Mar 31, 2009:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Tuesday Mar 31, 2009 #
Circuits 20:00 [2]
Usual stuff at the climbing wall gym.
Weights 25:00 [2]
Good weights session, upping the weight on most stuff a bit and it all feels a lot easier than it used to. Maybe the Russian weights are hollow?
Running 20:00 [2] 4.0 km (5:00 / km)
Warm up and down on the treadmill.
Climbing 30:00 [0]
Finally some climbing - pretty tired by the time I got on to this, but a decent workout of bouldering and traversing.
Monday Mar 30, 2009 #
Running 45:00 [3] 10.0 km (4:30 / km)
Luzhniki route, pretty early in the morning to get it in before work.
Running Drills 15:00 [3] 2.0 km (7:30 / km)
Drills and sprints to get the legs moving a bit. Felt alright once I had got going but calves still really sore, I guess from running on slippery snow and ice.
Sunday Mar 29, 2009 #
Orienteering 21:08 [2] 5.0 km (4:14 / km)
Another training competition at Kuzminki, same format as yesterday. Another beautiful day, but the snow isn't really melting much...pretty good fun anyway.
Running 30:00 [2] 6.0 km (5:00 / km)
Short warm up (I was running late) and a longer warm down around the frozen lakes, all very nice.
Saturday Mar 28, 2009 #
Orienteering 23:08 [4] 5.0 km (4:38 / km)
Training competition at Fili Park. Ａ score sprint with 17/22 controls needed - decided to visit them all since it was short enough already. Very snowy in the woods, so it was more like ski-o, you had to choose routes on the trails and pick the right moment to dive into the woods.
Running 1:10:00 [2] 14.0 km (5:00 / km)
Since the o'ing was pretty close to home I decided to run there and back. Via Victory Park on the way home, an epic war memorial site with all sorts of huge (and quite grotesque) monuments.
Friday Mar 27, 2009 #
Running 50:00 [3] 10.0 km (5:00 / km)
Nice cruisy run around the Luzhniki stadium (just for Middle) and back along the river. Legs still shot to pieces after Wednesday.
Thursday Mar 26, 2009 #
Running 20:00 [2] 4.0 km (5:00 / km)
W/u and w/d on a treadmill.
Circuits 15:00 [2]
Usual stuff at a climbing wall gym.
Weights 20:00 [2]
And the usual weights, quite well equipped here. Decent session and nice to be in the warm.
Climbing 30:00 [1]
Decent workout in the bouldering wall. All pretty steep so hard work.
Wednesday Mar 25, 2009 #
Running 50:00 10.0 km (5:00 / km)
Intervals along the Moscow river, there's a good road that is closed to traffic and goes on for kms with no ups or downs - Rob would love it. Ran 3/2 mins x4, pushed hard but didn't want to overcook it, first fast session for some time. Knee complained a bit but nothing serious.
Running Drills 15:00 3.0 km (5:00 / km)
Running drills and some sprints, 10 x 20 secs off 20 secs recovery, hard on the lags.
Tuesday Mar 24, 2009 #
Running 40:00 [2] 8.0 km (5:00 / km)
Evening jog from my flat in Moscow, really cold and a layer of compacted snow and ice everywhere, so it was pretty slippery. Needed this to get over the travel and a stressful day at the archive.
Monday Mar 23, 2009 #
Note
(rest day)
Caught the sleeper down to London last night, now loitering in Heathrow waiting for my flight out to Moscow. Not much of a rest day really.
Sunday Mar 22, 2009 #
Orienteering 45:00 9.0 km (5:00 / km)
3 lap, 3 man relay around Loch Vaa with Rach and Matt H in my team. 3 quite different loops on 3 different scales. Raced round the first one with Hector, then on my own for the second and ran a team effort, alternating legs with Rach on the 3rd. Nice.
Running 35:00 [2] 7.0 km (5:00 / km)
Warm up trying to herd people to the start, then picked a couple of controls up on the way back.
Then killed 8 hours sitting in cafes in Inverness waiting for my train.
Then killed 8 hours sitting in cafes in Inverness waiting for my train.
Saturday Mar 21, 2009 #
Event: Moray Mix Weekend
Orienteering 1:38:30 [5] 19.0 km (5:11 / km)
Full on classic distance on Culbin, a lightning fast and pretty straight-forward course. Pushed reasonably hard and spiked just about everything, but lost a bit of time on a couple of long legs where I got stuck in straight-line mode. Ran a bit of the course with Rhodri who was going really well. A minute or so down on wonder boy, all good really.
Running 40:00 [2] 7.0 km (5:43 / km)
Warm up, no warm down, but a jog later on from the Slochd with Speaky.
Friday Mar 20, 2009 #
Running 35:00 [2] 7.0 km (5:00 / km)
Beautiful run up the valley from Glenmore as a warm up for the gym. Amazing day for it, ran in shorts and t shirt and got too hot.
Circuits 15:00 [2]
At the Glenmore lodge gym.
Weights 15:00 [2]
Weights at glenmore.
Climbing 30:00 [1]
Bilbo took us up to a great crag above Kingussie and put up a couple of routes. Managed the first with a bit of grunting, but struggled on the second. Some good traversing as well. Very nice and warm sun trap.
Thursday Mar 19, 2009 #
Orienteering 50:00 9.0 km (5:33 / km)
Uphill contour only followed by a downhill middle race on Inveruglas. Really tricky vague shapes in low vis forest. No bad mistakes, but quite a few smallish misses.
Running 20:00 [2] 4.0 km (5:00 / km)
Warm up and down with GG and Matt.
Cycling 1:20:00 [3]
Spent the afternoon sunbathing (!) then a really nice late afternoon ride out to Docharn along some undulating forest roads. Amazing scenery, enjoyed this a lot.
Wednesday Mar 18, 2009 #
Orienteering 1:20:00 [4] 13.0 km (6:09 / km)
Long technique session on Darnaway, focusing on picking lines around big holes. Really varied forest, some tough typically Scottish stuff and some beautiful open beech. Got going pretty nicely, longest running session for quite a while.
Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
Climbing 20:00 [1]
A couple of routes and some nice bouldering on some sandstone cliffs and stacks on the beach near Roseisle. Bilbo put up the routes and helped a few of us up them. Pretty tired after the running but after a coffee and a cake I was just about up to it.
Tuesday Mar 17, 2009 #
Orienteering 1:10:00 [3] 10.0 km (7:00 / km)
Mixed tech session on Dallaschyle, line, compass O on a blank map, then some long legs and picks. Great terrain, rough and tricky. Pretty good on most of it, but had some trouble on the compass bit - something to work on I think...
Circuits 25:00 [2]
Gym at Glenmore, bliss compared to noisy, busy S10.
Weights 20:00 [2]
And some weights.
Running 20:00 [2]
Warm up and down for the whole day.
Monday Mar 16, 2009 #
Orienteering 55:00 [4] 9.0 km (6:07 / km)
Great terrain, great classic-style course, nice wet conditions, and no complaints from the knee. Long legs on Glen Afric, winding through white lumpy woods in the rain, best session for a long time.
Running 15:00 [2] 3.0 km (5:00 / km)
Warm up and down.
Cycling 1:30:00 [3]
Hired a mountain bike from the Slochd, and headed over to Docharn. Good riding as far as Carrbridge, but then took an unpromising single track that deteriorated to unride-able pretty quickly. Did some pushing, ran out of time and rode the last 30 mins back on the road at a good tempo.
Sunday Mar 15, 2009 #
Orienteering 25:00 [3] 4.0 km (6:15 / km)
Session at Granish on the way up to Carrbridge. Great terrain and the knee behaved itself so all good.
Running 20:00 [2] 4.0 km (5:00 / km)
And some w/u and w/d.
Climbing 40:00 [1]
Evening climbing session at the Glenmore wall.
Saturday Mar 14, 2009 #
Orienteering 20:00 3.0 km (6:40 / km)
Really great training on Magic Camel's new sprint map of Burbage mines. 2 short races with a seeded second start. Ran the first one carefully to see how the knee would react and the second one harder. No pain at all today, so much better than Wombwell last Sunday. Good running from Danger to take the victory, and a really good new map.
Running 40:00 [2] 7.0 km (5:43 / km)
Warm up, warm down and staying warm between the stages.
Friday Mar 13, 2009 #
Circuits 25:00 [2]
Usual early morning session with Mr Baker.
Weights 20:00 [2]
Getting back into some of the exercises that I had stopped because of my knee. Squats felt fine, but still holding off on the lunges.
Running 40:00 [2] 7.0 km (5:43 / km)
Into S10 and back with some strides and sprints on the way home. Lovely morning for it, and bumped into Mike on the way in.
Running 25:00 [2] 4.0 km (6:15 / km)
Evening jog with Jen up to the Candys' place and back. Bumped into Tim Tett on the way, who managed to twist our arms into planning the British Champs next year. Doh.
Thursday Mar 12, 2009 #
Cycling 1:15:00
Pre-breakfast out to Moscar. It was wet and wild out there, but I stayed warm so enjoyed myself.
Running 45:00 7.0 km (6:26 / km)
Lunchtime hills session at Blake st. 7xBlake, then a final, longer rep along the flatter road at the top to see how the knee feels at a faster pace on a more gentle gradient. It felt fine again today.
Wednesday Mar 11, 2009 #
Running 45:00 [3] 10.0 km (4:30 / km)
Hilly, brisk and convoluted run up to Bolehill Park and around the streets, didn't want to stray too far from home so that I could stop if any pain came on in my knee. It was fine for a full 45 mins, and I didn't want to push it any further just yet. Great!
Climbing 1:00:00 [1]
At the works with Gareth and the girls. A long but fairly unproductive session, had a lot of attempts on a few hard routes that I have been trying without much success.
Tuesday Mar 10, 2009 #
Circuits 20:00 [2]
The usual.
Weights 20:00 [2]
And the usual.
Crosstrainer 50:00 12.0 km (4:10 / km)
Another soul destroying session. 3/1 x 10, really pushed hard towards the end.
Running 10:00 [2] 2.0 km (5:00 / km)
Warm down back to uni.
Monday Mar 9, 2009 #
Note
(rest day)
A full-on, no-holds-barred rest day. Hoping that this will help the knee along the road to recovery.
Sunday Mar 8, 2009 #
Orienteering 40:00 7.0 km (5:43 / km)
Wombwell woods local event. Ran blue to test out my knee, which felt great for the first 15 mins then started to hurt quite a bit. Thought about stopping but decided to slow the pace and push on. The pain eased quite a bit and it felt pretty good afterwards. Not quite what I was hoping for, but at least it seems to be a bit better than last weekend.
Running 10:00 [2] 2.0 km (5:00 / km)
Very short warm up and down to the start and back. It was sleeting on the way back.
Cycling 1:40:00 [3]
Huge lunch in a pub in Barnsley with the inlaws, then a ride home via Darton, Silkstone, Oxspring, along the Trans Pennine path, a loop around Wharnecliffe and home. So lucky to find a gap in the weather, was in the sunshine most of the way with just one brief and spectacular hailstorm. Got covered in mud and really enjoyed myself.
Saturday Mar 7, 2009 #
Climbing 1:00:00 [1]
Competition debut at the Climbing works international festival. The pros were all out but I could tell that they were worried about me and Gareth. We went easy on them and only flashed about five of the thirty routes, with a couple of other second attempts. We'll have them next time. Good to watch some of the best climbers in the world in action, and fail spectaularly trying to emulate them. We were in there for about 3 hours but climbed no more than usual since it was so busy.
Running 50:00 7.0 km (7:09 / km)
First hard running session since I hurt my knee. A warm up around Ponderosa and then 8 reps of Blake street with walk down recovery (the knee is better on up than down). Some helpful support/abuse from the Blake Street Boys helped the session to go more quickly, and no pain from my knee until the warm down, which was pretty positive.
Friday Mar 6, 2009 #
Circuits 25:00 [2]
Early circuits at S10.
Weights 20:00 [2]
And weights, back up to full load on the squats again.
Running 35:00 [2] 7.0 km (5:00 / km)
To S10 and back, fairly brisk as it was a bit nippy. My knee really doesn't like these straight-out-of-bed sessions.
Thursday Mar 5, 2009 #
Cycling 1:15:00
Pre-breakfast bike ride out to Mosscar, great morning for it with a thick frost but warm sun. Couldn't have been more different conditions from Tuesday.
Running 25:00 [2] 5.0 km (5:00 / km)
Home from uni after some seminars.
Running Drills 10:00 [2] 1.0 km (10:00 / km)
With some running drills thrown in for good measure - trying to restore normal strength and movement to my knee.
Wednesday Mar 4, 2009 #
Running 45:00 10.0 km (4:30 / km)
Out to Beeley Woods via Hillsborough stadium on the way out and Middlewood and Malin Bridge on the way home, flat road run all the way. Knee felt great for the first 35 and then a slight twinge came on after that, but no pain after I stopped. Felt great to be running at a decent pace without pain.
Climbing 1:00:00 [1]
At the work with Gareth and Nails, cracked a few new ones but generally struggled a bit tonight.
Tuesday Mar 3, 2009 #
Cycling 1:55:00
Lunchtime bike ride out to Ewden and Strines, started off very pleasantly, but started to chuck it down as I was going through Strines so I had around 45 mins mostly downhill through a cold downpour to get back home. Got very cold hands and feet and was very happy to get back to a warm bath.
Running 20:00 [2] 4.0 km (5:00 / km)
HFW, knee felt pretty good, I almost wasn't thinking about it every step of the way.
C • knee 3
Monday Mar 2, 2009 #
Circuits 25:00 [2]
Lunchtime circuits at S10, the usual.
Weights 20:00 [2]
And weights, with some extra work on my bad knee.
Running 25:00 [2] 5.0 km (5:00 / km)
To the gym and then into work, the knee felt about the same as Friday morning, but better after the session.
Crosstrainer 50:00 12.0 km (4:10 / km)
Back on my nemesis for an interval session after work. Horrible and hard, sweated everywhere and left a rancid puddle on the floor. I was thinking of Kitch's wise words every step of the way.
C • Yuk 8
Running 15:00 [2] 3.0 km (5:00 / km)
Home from the gym.
Sunday Mar 1, 2009 #
Orienteering race 41:30 [3] 7.0 km (5:56 / km)
(injured)
British champs relay, dropped out of the first team on Friday so ran last leg for SYO2 with Gareth and Richard. I was pretty optimistic that the knee would bear up around a short course in pretty nice runnable terrain, but no chance. It started hurting within a few strides in the forest and although it didn't get much worse, it bothered me all the way. Had to keep the pace slow and stop for a few bits of stretching, dropping us down to 14th. Not much fun. At least the first team won!
C • ouch 2
Running 30:00 [2] 4.0 km (7:30 / km)
Good warm up and made myself do a decent warm down to stop the knee from seizing up.