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Training Log Archive: OJ

In the 31 days ending Oct 31, 2009:

activity # timemileskm+m
  Running23 32:13:17 199.46 321.0
  Climbing5 4:05:00
  Circuits6 1:55:00
  Orienteering2 1:04:36 8.08(8:00) 13.0(4:58)
  Running Drills3 35:00 1.24 2.0
  Cycling1 25:00
  Weights1 20:00
  Total26 40:37:53 208.78 336.0

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Saturday Oct 31, 2009 #

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

Ran from Burbage Bridge down to the boulder field and did a bit of work on the map, then ran back via Higger. Heel not too bad, but hip a bit sore after pulling it again.

Orienteering 15:00 [2] 2.0 km (7:30 / km)

Testing out the bit of map that I have finished...it's very hard.

Climbing 20:00 [1]

Did a spot of bouldering after lunch. My arms are so tired after the last few days that I couldn't manage much. Also managed to aggravate my bad hip again.

Friday Oct 30, 2009 #

Climbing 45:00 [1]

Not often that I make it to the wall more than once a week, and I got tired very quickly. Managed to get a few more ticks on the black route, now down to 5 that I still haven't managed. Good crowd with Candyman, Kim, Richard, Ruth and Ella making her debut on the kids boulder. I might even try some running tomorrow!

Thursday Oct 29, 2009 #

Cycling 25:00 [2]

Warm up and warm down spinning on a static bike.

Circuits 25:00 [3]

Core and strength work at S10's low non-performance suite.

Weights 20:00 [2]

And some lifting, thought that since I'm not doing much running this week I might as well get the back to weights DOMS out of the way at the same time.

The heel feels a lot better today (after climbing?) and Kim helped to release it this morning, so seems to be on the mend now.

Wednesday Oct 28, 2009 #

Climbing 1:00:00 [1]

Quite a long session at the works, climbing mostly on my own tonight, but a bit with Hilary. Had a crack at the new black circuit, most of which are just about on my limit for flashing. Managed most of the first 30 before running out of energy and failing on quite a few.

My heel was really sore all day, but felt quite good when tightly compressed in climbing shoes. It felt very stiff right after, but much better after a night's sleep.

Tuesday Oct 27, 2009 #

Note
(injured) (rest day)

Muscles and tiredness levels felt fine by the end of the day, but my heel is now extremely sore and walking without a limp is a problem. But a good rest is important anyway, so no problem...for now.

Monday Oct 26, 2009 #

Note
(injured) (rest day)

Ow.

Sunday Oct 25, 2009 #

Running 4:28:23 [4] 37.0 km (7:15 / km)
shoes: Inov8 x-talons 212

OMM day 2, feeling a bit refreshed after a decent (ish) night in our buffeted sup'air tent. Decided to go out and do the best we could to salvage some pride, which involved starting hard (again). The opposite of the day before, the course began with some monstrous tussock running getting much quicker in the second half. There was one prolonged section that took us uphill through knee-waist deep tussocks that seemed to go on forever, Rob was loving it.

We made good choices all the way and kept a solid pace, but never managed to catch sight of the team in front, although we must have come close. The last section criss-crossed a steep ridge and the hills started to feel tough, but by then we were more-or-less done. I hit the wall after punching the final control and struggled to hang on to Rob on the long downhill run-in, and felt nice and spacey after the finish.

So we finished 4th, not as good as we hoped, but we put everything into it and can't be too disappointed. Without the mistake at the end of day 1 we would really have been in the mix. Unfortunately that means that we will have to do it all over again...

Saturday Oct 24, 2009 #

Running race 6:10:49 [4] 48.0 km (7:44 / km)
shoes: Inov8 x-talons 212

OMM Day 1 with Mr Baker. I was worried about my heel until right up to the start, but once we were underway I forgot about it pretty quickly. We started hard and set a good pace through the early good running section (although not quite as fast as Steve and Jethro, who also went out hard). We got to the front of the elite starters after about 1/3 of the course and snuck away from the chasers on a tricky control in the clag. So far so good.

This was followed by a road run and a steep climb at which point I started to feel quite tired - I had a powerbar gel, which almost made me sick, and my hands turned bluish and corpse like for a while. At about 4 hours in Rob was still going very strongly so he took my pack on some of the uphill sections, which helped loads. Some sports drink and food helped me to rally a bit, but I still found it very tough on a long, tussocky leg back towards the campsite, where we probably lost around 10 mins on the fastest teams.

But then disaster struck. With about 3km to go before the finish we dropped into a big reentrant on a hillside expecting to find a control...nothing. We ran around in circles for a while, then bailed out to a nearby path to attack it again, then tried again from a hill, then finally ran on to the following control. At this point Steve and Jethro appeared, also having missed it. We ran back to find a pack of E and C class runners emerging from the control in a much smaller reentrant somewhere down the hillside (and in the wrong place in my opinion) - 50 mins for a 15 min leg and our overall result down the drain. Damn.

Friday Oct 23, 2009 #

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

Testing out the foot after a bit more acupuncture and with some extra taping. Felt alright, but seemed to deteriorate after standing around a lot in the evening. Hmmm.

Thursday Oct 22, 2009 #

Running 15:00 [2] 2.0 km (7:30 / km)
(injured)

Testing out some padding in my insole around the fields by my house. It feels a bit better than yesterday I think, but still sore. Acupuncture seems to have helped.

Wednesday Oct 21, 2009 #

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

Jogging to test out my sore heel. I wore strapping, extra padding in my insole and a pair on brand new road shoes to take the pressure of it, but I could still feel it. Not so bad on grass, and no pain at all uphill (ie when my heel doesn't connect with the ground) but very difficult to run downhill. Unbelievable.

Circuits 15:00 [2]

Core and strength exercises, trying to burn off some pent up energy.

Tuesday Oct 20, 2009 #

Running 25:00 [2] 5.0 km (5:00 / km)
(injured)

Intended on a longer run, but was hobbling right from the start - for some reason I woke up with an incredibly sore heel today, having noticed nothing wrong with it at all yesterday, or running on Sunday. What is going on? I have a theory that Rob is sticking pins in a voodoo doll.

Circuits 15:00 [1]

Core strength and back exercises, hoping to loosen up whatever it is that has made my foot hurt.

Monday Oct 19, 2009 #

Note
(rest day)

Making sure my leg is OK and resting up for the weekend.

Sunday Oct 18, 2009 #

Orienteering 49:36 [5] 11.0 km (4:31 / km)

CSC final at Fineshade, not the most amazing area in the UK, or probably even in LEI, but a good hard race nonetheless. Decided to run after a bit of prodding from Kim's magic fingers, and the hip felt pretty good once I had gotten going. Ran scared with Ralph just a minute behind, and managed to catch Rob up after a dodgy control site about half way round. We pushed ourselves along nicely, and together with Craney who was chasing us down, managed to secure an SYO 1,2,3 in men's open. A good team performance meant that SYO could take the overall victory again!

Running 35:00 [2]

Good warm up and warm down, tired by the end though, it's a long time since I've run this fast...

Saturday Oct 17, 2009 #

Note
(injured) (rest day)

Another rest day to try to sort this out - I think it's not actually the hip flexor that's the problem, it feels more like a standard groin strain, and not a bad one, but with OMM next week I don't want to take any chances...

Running 20:00 [3] 3.0 km (6:40 / km)

Got bored in the afternoon and couldn't resist going out to Burbage to put in a couple of hours surveying on the boulders map. Jogged very gently down and back from Burbage bridge to loosen up the hip, seemed to work, it felt better after.

Friday Oct 16, 2009 #

Note
(rest day)

Complete rest to try to get my hip flexor a bit better.

Thursday Oct 15, 2009 #

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

HFW then on to the Hallamshire clubhouse, then back via R&C's with Jen and Kelly. Had an altercation with a couple of kids on scooters who were planning on off-roading up Rivelin Valley. Plus my hip flexor is a bit sore after climbing last night - I seem to have strained it on an awkward route.

Wednesday Oct 14, 2009 #

Running Drills 15:00 [3] 1.0 km (15:00 / km)

Practicing the drills we were shown at the weekend in Hillsborough Park at lunchtime.

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

To Hillsborough Park and back.

Running 30:00 [3] 7.0 km (4:17 / km)

To the works with a heavy pack, late as usual.

Climbing 1:00:00 [1]

Tough session at the works with Hil, Phil and Jen. Worked hard on a handful of projects that I had begun last week and really tired myself out on them. Managed to crack a few of them though.

Tuesday Oct 13, 2009 #

Running 50:00 [2] 10.0 km (5:00 / km)

Up to Loxley common via Hillsborough for a few chores. Ran with about 5kg pack. Still pretty tired.

Circuits 15:00 [1]

Saw Kim again this morning and she got me motivated to get going with these exercises. It's frustratingly difficult to get them right, and hard to see what difference they'll make to my running, but worth a shot I suppose.

Monday Oct 12, 2009 #

Note
(rest day)

Much needed rest day.

Sunday Oct 11, 2009 #

Running 1:40:00 25.0 km (4:00 / km)

Warm up jogging, then a threshold session along a dismantled railway line to Rother Valley, two laps of the lakes and then back. Followed by a long hill effort and a special surprise. The first half was very easy and sociable, the second half was reasonably fast but also comfortable. Felt surprisingly good today...will probably be tired tomorrow though.

Running Drills 10:00 [2]

Coached drills as part of the warmup - useful stuff.

Saturday Oct 10, 2009 #

Running 50:00 9.0 km (5:33 / km)

Squad planning weekend. Bit tired after yesterday so skipped the interval session, but did the warm up, some drills, a bit more jogging and 10 short hill sprints. Good to have some expert advice on this stuff.

Circuits 30:00 [1]

Core strength and conditioning session and a short session of strength exercises and strength technique.

Running Drills 10:00 [3] 1.0 km (10:00 / km)

Drills as part of the warmup.

Friday Oct 9, 2009 #

Running 4:10:00 [2] 41.0 km (6:06 / km)
shoes: Inov8 x-talons 212

OMM session with Rob from home to Hathersage and back via High Neb, Bamford Edge, Stanage trig, Ox Stones, Redmires. Nice weather for the first three hours then it got cold and wet, but we were on our way home by then. Actually quite good fun, we put the world to rights all the way. Highlights included some canyoneering under the road at the top of Wyming Brook. Not too tired after, but I guess I will be later.

Thursday Oct 8, 2009 #

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

IW, heavy pack but nice sunny day.

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

HFW.

Wednesday Oct 7, 2009 #

Running 1:25:00 [2] 18.0 km (4:43 / km)

Morning run. The usual Loxley Common, Fisheries, Spoon Lane loop with a pack. Feeling drained at the start, a bit better after about an hour.

Climbing 1:00:00 [1]

Good session at the works trying out a new white circuit with GG, Phil and the girls. It started easy but quickly got hard and there are still plenty left to crack. Tired now!

Tuesday Oct 6, 2009 #

Running 2:30:00 [3] 28.0 km (5:21 / km)
shoes: Inov8 x-talons 212

Smashed out a long one after work. Ran out to Wharnecliffe and Greno with a pack, but didn't even consider the fact that it might get dark. Which it did. In fact it was never really anything other than dark today, and it chucked it down with rain the whole time too. Not that I minded really. In fact I really enjoyed myself running through the spooky dark, misty woods. Luckily I ate a carrot for lunch so I could see where I was going anyway.

Monday Oct 5, 2009 #

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

Around Walkley to return Nails' bag and out to Hillsborough Park. Legs not too bad today.

Sunday Oct 4, 2009 #

Running race 1:45:05 16.0 km (6:34 / km) vdot: 30.1
shoes: Inov8 x-talons 212

Ian Hodgeson relay, ran last leg with Nails. Speaky and Lloyd set us off to a flying start on first leg, but we didn't stay ahead of a strong Borrowdale for long. Nails and I went out in third some way down on Borrowdale and Pudsey and some way up on Bingley. We ran a pretty solid race to hold the position, although we probably spent a bit too much time looking over our shoulders and not enough looking in front. It was a tough climb (my longest in a while) up to St Sunday Crag, but then it was a lot of fun on the rest of the route, especially the bum-sliding back down to the campsite. Great day for it too, a miracle after yesterday.

Saturday Oct 3, 2009 #

Running 1:05:00 [2] 12.0 km (5:25 / km)

The good weather of the last few weeks broke in style today. Went out for a short run with Jen from Thornton, but I was enjoying it so much in the driving wind and rain that I went on for a bit extra. Explored a few new paths around the village.

Friday Oct 2, 2009 #

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

HFW, steady and broken up by some pizza dough kneading and a stop at the dvd store.

Circuits 15:00 [1]

Core and strength session, need to work on a few things after my physi screening...

Thursday Oct 1, 2009 #

Running 1:09:00 13.0 km (5:18 / km)

Ran up Rivelin to the bottom of the first hill of the hills session and ran 3xup and down reps. Trying to prepare my legs for the hardships of Sunday's race...although Rivelin is obviously pitifully small in comparison to Fairfield, etc. Ran 3.38, 3.38, 3.41 for the ups and 2.05, 2.03, 1.57 for the downs.

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

Steady HFW via a convoluted route to keep it flat.

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