Training Log Archive: OJIn the 31 days ending Jul 31, 2010:
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Saturday Jul 31, 2010 #
8 AM
Running 40:00 8.0 km (5:00 / km)
slept:9.0
Pre-breakfast run up the old Strawberry Line from Sandford. Felt sluggish to start off, but better once I had woken up.
Running Drills 5:00 [3] 1.0 km (5:00 / km)
Some drills and sprints to perk myself up.
7 PM
Circuits 15:00 [1]
Circuits at home to loosen off the back after the drive back from Bristol.
Friday Jul 30, 2010 #
Note
slept:9.0 (rest day)
Rest day, down to Bristol to visit Grandparents. Nice relaxing day, did me some good I think.
Thursday Jul 29, 2010 #
10 AM
Running 2:00:00 20.0 km (6:00 / km)
slept:8.5
Last long one before WOC. From Birchin Clough, direct line to Grinah Stones (over Alport Dale and Westend), Bleaklow Stones, Featherbed Moss, straight up the side of Kinder and down off Fairbrook Naze. Most of it in soft, marshy terrain with a profile similar to a Trondheim long distance (except for a faster section in the middle along the Pennine Way). Ran steady on the flatter sections and pushed harder on the ups and downs. Some great views with cloud and mist rolling around over Bleaklow and Kinder.
Wednesday Jul 28, 2010 #
11 AM
Running 1:04:00 12.0 km (5:20 / km)
slept:8.5
Death intervals in Hillsborough Park. 6xusual figure 8 in 2.23, 2.23, 2.19, 2.21, 2.20, 2.15. Felt pretty sluggish during the warm up and started pretty slow, but got better towards the end and managed to finish strongly. Not as easy and fast as I had hoped.
Tuesday Jul 27, 2010 #
5 PM
Running 40:00 [3] 9.0 km (4:27 / km)
slept:8.0
Usual extended Loxley route trying to keep up an honest pace. Felt ungainly and flat with a tight hamstring, it's hard readjusting to a lighter training load.
Running Drills 15:00 [3] 1.0 km (15:00 / km)
Drills and sprints at Myers Grove.
Monday Jul 26, 2010 #
6 PM
Running 1:00:00 [2] 12.0 km (5:00 / km)
HFW via the route of the city race for Weds, checking out a few new control sites and updating the map. I was out for much longer, but only running for around an hour.
Sunday Jul 25, 2010 #
11 AM
Running 1:08:38 14.0 km (4:54 / km)
slept:9.0
Great Hucklow fell race, finished 2nd behind B8ND. Nice route with one big climb, a handfull of smaller ones and a long drag up Bretton Clough. I felt pretty good all the way and managed to break away from Little Rob after a bit of a tussle. B8ND got a small gap early on and although I worked hard to close it, he was too strong.
Saturday Jul 24, 2010 #
8 AM
Running 15:00 [2] 3.0 km (5:00 / km)
slept:8.0
Morning jog to warm up the legs.
Circuits 20:00 [1]
Spensk in the garden.
1 PM
Orienteering 39 [3]
2xultrasprint courses in the Museum Gardens in York. Jen beat me on the first one, but I had my revenge on the second go.
Running 1:00:00 14.0 km (4:17 / km)
Progression run up the Ings. 10mins warm up, 20 mins moderate fast, 20mins fast, then 10mins warm down. Hot and sunny.
Friday Jul 23, 2010 #
5 PM
Running 1:09:38 12.0 km (5:48 / km)
slept:9.5
Up Rivelin with Jen, an effort up the Coppice track in 4.38, bumped into Camel and ran back with him via Mike's path and stables. Nice.
Thursday Jul 22, 2010 #
Note
slept:4.5 (rest day)
Traveling home from Norge after a 3.30am start, ouch. Time for a complete day off to nurse my tired body back to full strength. I got welcomed back by a torrential downpour over Sheffield, ahhh, it's good to be home.
Wednesday Jul 21, 2010 #
11 AM
Orienteering 1:45:00 ***** 15.0 km (7:00 / km)
spiked:25/27c slept:9.0
Final session of the camp, ran a course of almost the same length as the WOC long final (approx 14km) on Bosbergheia with alternating long legs and short control picks, running the long legs economically and increasing the pace on the technical sections. I planned the course quite sympathetically with lots of running on open marshes, which is reflected in the time it took - I would be pretty happy with 95 in WOC...nice session to finish the trip, it was wet and misty and I enjoyed every minute of it!
Running 15:00 [2] 3.0 km (5:00 / km)
Up to the start and back down from the finish. I am a spent force.
Tuesday Jul 20, 2010 #
10 AM
Orienteering 50:00 6.0 km (8:20 / km)
slept:9.0
A nice marsh line course followed by a tough slope orienteering on Bosberghoe planned by Toni a couple of weeks ago. Some vague control sites and tricky with no markers. Right hip feeling a bit stiff, but otherwise moving along alright.
Running 20:00 [2] 4.0 km (5:00 / km)
To the start and back (uphill) from the finish.
6 PM
Track session 20:00 [5] 5.0 km (4:00 / km)
5x1km off 200m jog recovery down at the track. Ran the session on my own, but there were plenty of people around to keep me going including Helvino, Wolfgang and the entire Norwegian team, who were finishing a sprint orienteering session along the back straight. I felt OK despite the tired legs and ran all the reps between 3.14-3.16 at a decent threshold pace.
Running Drills 15:00 [3] 1.0 km (15:00 / km)
Drills and sprints to warm up.
Running 30:00 [2] 6.0 km (5:00 / km)
Down to the track and back with Wolfgang, plus a few laps jogging to warm up and down.
Monday Jul 19, 2010 #
10 AM
Orienteering 30:00 [2] **** 5.0 km (6:00 / km)
spiked:12/12c
Hanging controls for HelenB at Iladalen, feeling quite flat today so taking it easy.
Running 15:00 3.0 km (5:00 / km)
slept:8.5
Jog to the start and back from the finish plus 6x 60m sprints in the carpark to wake the legs up.
Sunday Jul 18, 2010 #
10 AM
Orienteering 42:26 [5] ***** 7.0 km (6:04 / km)
spiked:17/19c slept:8.0
WOC training course at Nordmarka in the rain with Jon and Wolfgang. We started together and ran a simulated qualifier, taking the 3-way butterfly loops in different orders. This was a great area, probably the nicest that I have run on, and it went well for the most part. Just one small mistake on a tricky slope control and a long hesitation later on when I stepped on the gas a bit too much. Jon ran well and was about 40secs faster than me - I hope that we both qualified...
Running 30:00 [2] 5.0 km (6:00 / km)
Long slog up to the start and a loop around after finishing.
6 PM
Running 40:00 [2] 9.0 km (4:27 / km)
Steady cruise with Jon after a big rain storm.
Saturday Jul 17, 2010 #
11 AM
Orienteering 55:00 **** 7.0 km (7:51 / km)
spiked:13/13c slept:8.0
3 map point-to-point session with GG and Philippe starting at Manen and ending down at Jonssvatnet. Started off with 2xtriangle courses, each hanging and collecting one control. Then ran a downhill gaffled relay, then a line course. Felt good to start off with, but tired by the end. Nice session though.
Running 30:00 [2] 5.0 km (6:00 / km)
Looong climb up to the start followed by some running between orienteering sections. Swim in a lake after, ahhhhh.
6 PM
Running 20:00 [2] 4.0 km (5:00 / km)
Jogging with Jon from the flat. Very hot and sunny, nice.
Circuits 20:00 [1]
Followed by a short spensk session with Jon and the cat.
Friday Jul 16, 2010 #
5 PM
Running 45:00 9.0 km (5:00 / km)
slept:10.0
Ran along the coast path with GG to ease off the legs. Felt very sluggish to start with but then better and better. Nice undulating gravel trail with a few steeper hills. Bumped into Swisscheese en route.
Thursday Jul 15, 2010 #
12 PM
Running 2:50:00 [2] 24.0 km (7:05 / km) +1000m 5:52 / km
Took a day off orienteering to head up to the mountains in Romsdal. Ran up Kringlehoa from Storlidalen, taking it very easy with lots of photo/food/swimming stops. The peak was looming over us most of the way and it didn't look good for finding a route to the top, but we found a scree-filled gully to scramble up. Great views of snowy mountains and improbably steep glacial valleys, then a long slog back down with tired legs. Not exactly a restful day, but nice to have a change of scenery after days in the forests.
C • nice 2
Wednesday Jul 14, 2010 #
10 AM
Orienteering 43:56 [3] ***** 6.0 km (7:19 / km)
spiked:16/19c slept:9.0
Joined CZE and DEN for a middle session on Bratsberg. Really demanding training, bushy and green with steep slopes, ran steady but still made a handful of mistakes. Focused on finding good attack points, which worked well most of the time.
Running 30:00 [2] 5.0 km (6:00 / km)
Jogging with GG to warm up, then got sent back out into the terrain to pick up some controls - some straff training to pay for my mistakes.
6 PM
Track session 20:00 [5] 6.0 km (3:20 / km)
1km reps at the track with GG and Are, running sub 3.20s again with 60secs jog 200m recovery. Only ran 5 today due to tired legs and a tougher than planned session this morning. Felt pretty good once I got warmed up, surprisingly nice to stretch the legs a bit.
Running 40:00 [2] 8.0 km (5:00 / km)
To track and back, long uphill slog on the way home, but Are showed us a route that minimised the misery.
Running Drills 10:00 [3] 1.0 km (10:00 / km)
Drills at the track to warm up for the session.
Tuesday Jul 13, 2010 #
10 AM
Running 45:00 [2] 4.0 km (11:15 / km) +525m 6:48 / km
slept:8.0
Run up the ski slopes to the top of Vassfjellet with Jon Are then a jog back down to the car from the last control of the course.
C • nice 2
Orienteering 1:00:00 [3] ***** 10.0 km (6:00 / km)
spiked:13/15c
Downhill course starting in the clouds, really atmospheric on the open lichen-covered mountaintop, then some tricky slope orienteering on the way back down. Even though we dropped well over 500m it still felt like a lot of it was uphill. Great orienteering though, ran together with Jon taking different routes and lines and appearing out of the mist at the controls at the same time.
6 PM
Circuits 30:00 [1]
Had to do an indoor session at one of the basement gyms in mohalt as the sun wasn't shining today. Wierd.
Running 25:00 [2] 5.0 km (5:00 / km)
Jogging about with the boys.
Monday Jul 12, 2010 #
5 PM
Running 20:00 [2] 4.0 km (5:00 / km)
(rest day)
Easy jogging from the flat to help with the mental and physical low of a rest day. Also to escape from the sound of GG slaying monsters.
Sunday Jul 11, 2010 #
9 AM
Orienteering 45:00 [5] ***** 8.0 km (5:38 / km)
spiked:16/18c slept:8.5
Relay training with SWE, AUT, NED and GB on Manen, just up the road from Moholt. 4x1.5km ish loops through green terrain with some challenging route choice legs and quite a bit of path running. What a difference a day makes, my body felt good this morning and I ran well on all 4 loops finishing with the front of my group each time. Tough training though with some big hill climbs.
Running 35:00 [2] 6.0 km (5:50 / km)
Warm up and warm down including a long slog back to the highest point on the area to collect controls, but was worth it to see the views out over the city. I was struggling by the end, and had a hard time working out how to get from one map section to the other to make it back to the finish.
3 PM
Running 20:00 [3] 5.0 km (4:00 / km)
Jog down to the running track with GG. Legs felt pretty heavy, but it was downhill all the way. Lap or two after to warm down.
Running Drills 15:00 [3] 1.0 km (15:00 / km)
Drills at the track with GG, Toni and the girls. Then did 5x60m sprints while the others ran a sprint course. Finished off with a large coffee, first real coffee for days, did it taste good!
Saturday Jul 10, 2010 #
10 AM
Orienteering 41:57 [4] ***** 6.0 km (7:00 / km)
spiked:12/16c slept:8.0
Middle distance training with the Swedes on Iladalen. Not a good session for me, I was unfocused and made too many mistakes. I felt like I never really woke up this morning and it was difficult to get up to full speed.
Running 35:00 [2] 7.0 km (5:00 / km)
Warm up and warm down on the forest roads followed by a dip in an idyllic lake with GG and Are.
6 PM
Running 35:00 [2] 6.0 km (5:50 / km)
Easy jogging with Are, Jon and GG around some trails near the flat. Felt much better this arvo after a short nap.
Circuits 30:00 [1]
Spenst training in the park in the sun.
Friday Jul 9, 2010 #
10 AM
Orienteering 30:00 ****
spiked:9/12c slept:8.5
2xloops on Sagelva, really nice terrain, probably too nice to be really relevant for WOC, but good to give the legs a bit of an easier day. I made some silly mistakes, not concentrating.
Running 25:00 [2]
Warm up and then ran about filming gg and Jon after the session, the terrain was just so aesthetically pleasing.
Thursday Jul 8, 2010 #
10 AM
Orienteering 55:00 [4] **** 9.0 km (6:07 / km)
spiked:6/6c slept:8.5
Route chouce training on Storheia, very long legs over open marshes and the open tops of the hills above Trondheim. Ran with Felix and Jon Are meeting at all the controls to test the routes in real time. Great session, especially dropping off the edge of the plateau with nothing but lakes and forests stretching out below us. My legs were sore after circuits, but felt OK when I got going, and a swim in the lake after helped them out.
Running 15:00 [2] 3.0 km (5:00 / km)
Warm up and down.
5 PM
Running 30:00 [2] 6.0 km (5:00 / km)
Easy jogging on the streets from Moholt followed by a much-needed stretch in the playground.
Wednesday Jul 7, 2010 #
10 AM
Running 35:00 [2] 7.0 km (5:00 / km)
slept:8.5
Easy running with GG and Jon Are around the streets and trails near home.
Circuits 30:00 [1]
Circuit and bodyweight stuff in the park near the flat. Hops, jumps, core and upper body roughly following the new Hemborough plan adapted to our surroundings.
4 PM
Orienteering 40:00 [3] **** 6.0 km (6:40 / km)
spiked:11/13c
Steady session on Lian kindly provided by team AUT, started with GG and Jon Are, but got left behind and ran round on my own. Not a great map, but good to get out.
Running 15:00 [2] 3.0 km (5:00 / km)
Warm up and warm down.
Tuesday Jul 6, 2010 #
11 AM
Orienteering 55:00 **** 6.0 km (9:10 / km)
spiked:17/18c slept:9.0
Line to warm up then a course on Grakallen including a leg over the top of the hill. I ran right to the top to get a look at the views and got in a boo when the whole top of the mountain was fenced off to protect a military early warning system from terrorists. I thought about climbing the fence but decided that I might get shot. Nice terrain with lots of open marshes and steep slopes, I wasn't concentrating very well and couldn't get Nicola Manfredi out of my head.
Running 15:00 [2] 3.0 km (5:00 / km)
Up to the start and back from the finish.
6 PM
Track session 25:00 [5] 7.0 km (3:34 / km)
Track session with GG at the stadium in central Trondheim. 6x1km with 200m jog recovery taking it in turns to lead. Ran them all sub 3.20, comfortable fast, which was just what my legs needed. Felt nice to run on a firm surface, but tired by the end anyway.
Running 40:00 [2] 9.0 km (4:27 / km)
Down to the track, lap to ease off after drills and back all the way up the hill to Moholt. Quite an effort.
Running Drills 10:00 [3] 1.0 km (10:00 / km)
Drills and a few sprints to warm up.
Monday Jul 5, 2010 #
11 AM
Orienteering 45:00 [3] **** 7.0 km (6:26 / km)
spiked:22/23c slept:9.0
Pairs session with Craney on Stavsjon with Toni popping up every so often to offer his wise insights. Took it in turns to run legs on a nice course with no extreme climbs or rough stuff, and managed a near-perfect run between us. A good recovery session.
Running 20:00 [2] 3.0 km (6:40 / km)
Bit of a warm up along a forest road and a warm down scramble down some crags.
Sunday Jul 4, 2010 #
10 AM
Orienteering 2:04:17 [4] ***** 17.0 km (7:19 / km)
spiked:27/29c slept:7.0
Craft Cup long distance, wow what a beast. This was some of the most fun I have had for ages, a really varied course with some bits of fast white forest and open marshes, and plenty more with mid-green slopes and detailed bushy marshes. I was aiming for an 'economical' race and probably pitched it a bit too steady, I lost the racing drive a few times and had to keep reminding myself not to dawdle. But the plus side was that I stayed in control more or less the whole time and felt good at the end, in spite of the brutal finish to the course. Looking at the splits I lost most time on some of the route choices, where I was often pathetically indecisive. This needs some work. Impressive time by lundanes, and of course it's never fun to be beaten by the baby faced assassin.
C • fun? 3
Running 25:00 [2] 3.0 km (8:20 / km)
Long slog up to the start and a fairly half-hearted warm down with JD.
Saturday Jul 3, 2010 #
1 PM
Orienteering 42:47 [5] ***** 6.0 km (7:08 / km)
spiked:19/20c slept:9.0
Craft Cup middle distance. Ran a steady race and tried to stay in control the whole time, which worked out alright after a smallish mistake to no. 1. Some great terrain, very varied forest and tricky in places. Impressive times from the front guys, I've got some work to do over the next 3 weeks.
Running 25:00 [2] 4.0 km (6:15 / km)
Warm up including a bit on the warm up map and a jog down with Dan and Helen.
Friday Jul 2, 2010 #
8 PM
Running 45:00 [2] 7.0 km (6:26 / km)
slept:5.5
Easy jogging from the flat in Moholt, got a bit lot and ended up doing some backtracking. Good to get out after a long day of traveling, and by the time I got back to the flat, the Cranes had a nice dinner waiting for me.
Thursday Jul 1, 2010 #
8 AM
Running 25:00 [2] 5.0 km (5:00 / km)
slept:8.0 (rest day)
Easy IW, legs tired, and a conference all day so no time for more training.