Training Log Archive: OJIn the 31 days ending Aug 31, 2010:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » 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 Aug 31, 2010 #
8 AM
Running 50:00 [3] 11.0 km (4:33 / km)
slept:9.0
IW via Rivelin and Den Bank. Felt surprisingly good once I got going.
6 PM
Running 40:00 6.0 km (6:40 / km)
HFW with a few reps of Blake Street thrown in just for fun. It wasn't. 50, 48, 47, 48, 48, 50. Got the taste of blood in my mouth and legs filled with lactate, which was the idea.
Monday Aug 30, 2010 #
Note
slept:9.5 (rest day)
Very tired after the weekend, and sort of forgot to go out for a run. In fact, I forgot to do pretty much anything at all.
Sunday Aug 29, 2010 #
12 PM
Orienteering race 1:07:03 [5] *** 12.0 km (5:35 / km)
spiked:32/35c slept:7.0
White Rose day 2, mostly the same area as yesterday and some quite familiar bits of terrain. I had a late start today, which helped, and I quite enjoyed the first part of the course. I think I pushed a bit too hard on the middle uphill section (after winding up the pace to catch Jenny on a hill) and I got very tired on the last few controls. Felt like I had a full on workout of my whole body after trying to run and stay on my feet in some of this forest!
http://www.ebor.routegadget.co.uk/cgi-bin/reitti.c...
http://www.ebor.routegadget.co.uk/cgi-bin/reitti.c...
Running 15:00 [2] 2.0 km (7:30 / km)
Warm up and not much warm down. Knee stiff.
Saturday Aug 28, 2010 #
Running 55:00 [2] 10.0 km (5:30 / km)
slept:8.0
All the warm up and warm down for the day.
11 AM
Orienteering race 1:13:52 [5] *** 13.0 km (5:41 / km)
spiked:35/37c
White Rose day 1, a typically tough and rough North Yorkshire forest, and surprise, surprise I enjoyed myself quite a bit. Didn't miss much although some of the controls should have been quite hard to find, and the terrain was very tough and rough without being unpleasant (i.e. spiky or stingy). I did feel pretty tired though, and I tonked my knee on a stump about half way around, but it didn't seem to do too much damage.
http://www.ebor.routegadget.co.uk/cgi-bin/reitti.c...
http://www.ebor.routegadget.co.uk/cgi-bin/reitti.c...
3 PM
Orienteering race 9:48 [5] **** 2.0 km (4:54 / km)
spiked:25/26c
White Rose sprint, this was a really good course on a really good map of some flat forest full of clearings and anthills. The matrix section at the end was a bit confusing though.
9 PM
Orienteering race 27:31 [5] **** 5.0 km (5:30 / km)
spiked:28/30c
White Rose night race on a flattish ridge of white forest with a complex network of bike paths. 30 controls in 30 mins with a mass start of 125 people, great fun in spite of the pub meal weighing heavily in my stomach. Got Barrabelly-ed, but couldn't have done much better to be honest, oh well.
Friday Aug 27, 2010 #
Event: white rose
6 PM
Running 40:00 [3] 9.0 km (4:27 / km)
slept:8.0
Fastish run up the Ings in York. Didn't really feel like training, but dragged myself out and it just seemed easier to run hard than than to jog.
Thursday Aug 26, 2010 #
5 PM
Running 50:00 [1] 9.0 km (5:33 / km)
slept:8.0
Loxley valley run with Clare and Jenny with a spot of blackberry picking in the middle of it. Nice and therapeutic after a few days in London.
Wednesday Aug 25, 2010 #
8 AM
Running 50:00 [3] 11.0 km (4:33 / km)
slept:7.0
Hyde Park this morning via Trafalger Square and past the British Academy, my sponsor. Felt pretty tired after a bad night's sleep and a long day in the library yesterday.
Tuesday Aug 24, 2010 #
8 AM
Running 55:00 [3] 12.0 km (4:35 / km)
slept:8.0
Along the Thames before breakfast, out ot the Tower of London, Tower Bridge, back on the S bank. Lots of blockages and a few big roads to cross. London is not designed for people.
Monday Aug 23, 2010 #
6 PM
Running 35:00 [3] 8.0 km (4:23 / km)
slept:7.0
Got out for a swift run after a day in the library. From High Holbourn to London Eye, Big Ben, Buckingham Palace, Hyde Park and back. Hard work dodgeing pedestrians, Boris bikes and cars.
Sunday Aug 22, 2010 #
Note
slept:9.5 (rest day)
No training, but spent a few hours in the sun mapping at Wincobank. Ate so many blackberries that I felt sick.
Saturday Aug 21, 2010 #
8 AM
Running 1:11:45 15.0 km (4:47 / km)
slept:7.0
Endcliffe Parkrun. Nice morning for it and a good turnout. The usual 5km route was extended around the other side of the lower pond to avoid a fallen tree, which meant that the route was extended by 100m-or-so and included an extra steep bank to run up on each lap. I ran 16.43, on my own at the front and didn't really know how hard to push. Felt alright really, I will certainly run it again sometime.
Friday Aug 20, 2010 #
10 AM
Note
slept:8.0
Five hours of surveying at Wincobank, mapped a really nice bit of old mining detail in some open forest, but since I was starting with more or less a blank sheet of paper it took ages.
Thursday Aug 19, 2010 #
8 AM
Running 25:00 [2] 5.0 km (5:00 / km)
slept:6.0
IW. Didn't sleep well last night due to a cats' chorus of mewling, which sounded as though someone was strangling babies outside our window. Why anyone would want one of those evil creatures as a pet is beyond me.
6 PM
Running 25:00 [3] 5.0 km (5:00 / km)
HFW, fast because I was running late.
Wednesday Aug 18, 2010 #
8 AM
Running 25:00 [2] 5.0 km (5:00 / km)
slept:8.0
IW
5 PM
Running 30:00 [3] 6.0 km (5:00 / km)
From work to the Works via Jen's work.
Climbing 45:00 [1]
First climbing session in ages - got tired very quickly. So many routes to try and got a bit carried away.
Tuesday Aug 17, 2010 #
5 PM
Running 1:10:00 [3] 16.0 km (4:23 / km)
slept:8.0
I wasn't going to go training today because I didn't have to. But then I realised that I can no longer function as a human being without exercise, so I went out for a harder and longer than intended blast around the Loxley Common, Spoon Lane loop. Much more tired than I thought when I finished.
Monday Aug 16, 2010 #
Note
slept:5.0 (rest day)
Traveling home. Tiring day.
Sunday Aug 15, 2010 #
Note
slept:8.0 (rest day)
Watching relay, too much excitement.
Saturday Aug 14, 2010 #
10 AM
Orienteering 45:00 [3] 8.0 km (5:38 / km)
spiked:13/16c slept:8.0
I don't know why I thought this would be a good idea. I ran the open class at WOC tour, which went through much of the same terrain as the long distance. I got in a bad mood very quickly and didn't enjoy myself at all.
Running 15:00 [2] 3.0 km (5:00 / km)
Jog to the start with JD.
Friday Aug 13, 2010 #
Note
slept:7.0 (rest day)
Was planning to spend the day moping around, but Helen B suggested an excellent alternative. We took the ferry over the fjord with Helen P and Ali and did a via ferrata route up a massive dome of rock with some great views and some nicely exposed scrambling. Lots of fun and took my mind off yesterday very effectively. Followed this with an all-you-can-eat pizza buffet at Egon, which hit the spot.
Thursday Aug 12, 2010 #
3 PM
Orienteering race 1:47:35 [5] **** 18.0 km (5:59 / km)
spiked:23/29c slept:7.0
WOC long final. 27th place. Damn, I'm gutted about this race. I did everything I could to prepare for it and felt really good on the day - it's months since I have been so completely injury free (thanks Kim) and the running was no problem at all. But I did a very poor race technically with mistakes all the way.
I started well, in spite of the stressful short first leg straight to a TV control, and made some good choices on the early long legs, although I wasn't entirely confident about them. I took on a lot of track running, which doesn't play to my strenghts - maybe I should have run straighter and more positively?
The middle section went very badly with a bad line to 7, a miss at 8, and a poorly executed route to 9. I saw my first other runners in the butterfly loop, but they were lost and I got pulled off line by them as I was attacking the control. Missed more time on the wings of the butterfly and was struggling to keep the positive feeling alive. I pushed hard up the hill back to the arena, but then took the wrong ski trail in to 21 and took on some extra climb and forest running.
I had no idea how I was doing on the run through, although I knew that it wasn't as good as I hoped. But I felt surprisingly good and thought I would push hard on the last section to see what I could do. I had spotted that 25 was tricky so I took it carefully, but mis-identified my attackpoint and binned a load more time. I finished without feeling as though I had got everything out of myself.
Well, it wasn't really the epic Nordic long distance I was expecting. At times it felt more like a continental race with loads of path running and spur-gully stuff in the butterfly. I guess I didn't love it as much as I should have done. What a waste of what I think was my best ever opportunity!
I started well, in spite of the stressful short first leg straight to a TV control, and made some good choices on the early long legs, although I wasn't entirely confident about them. I took on a lot of track running, which doesn't play to my strenghts - maybe I should have run straighter and more positively?
The middle section went very badly with a bad line to 7, a miss at 8, and a poorly executed route to 9. I saw my first other runners in the butterfly loop, but they were lost and I got pulled off line by them as I was attacking the control. Missed more time on the wings of the butterfly and was struggling to keep the positive feeling alive. I pushed hard up the hill back to the arena, but then took the wrong ski trail in to 21 and took on some extra climb and forest running.
I had no idea how I was doing on the run through, although I knew that it wasn't as good as I hoped. But I felt surprisingly good and thought I would push hard on the last section to see what I could do. I had spotted that 25 was tricky so I took it carefully, but mis-identified my attackpoint and binned a load more time. I finished without feeling as though I had got everything out of myself.
Well, it wasn't really the epic Nordic long distance I was expecting. At times it felt more like a continental race with loads of path running and spur-gully stuff in the butterfly. I guess I didn't love it as much as I should have done. What a waste of what I think was my best ever opportunity!
Running 15:00 [2] 2.0 km (7:30 / km)
Warm up, no warm down.
7 PM
Running 25:00 [2] 5.0 km (5:00 / km)
Went for a jog to clear my head.
Wednesday Aug 11, 2010 #
11 AM
Running 25:00 [2] 5.0 km (5:00 / km)
slept:7.0
Light jogging and some stretching in the sunshine. Legs feel fine.
Tuesday Aug 10, 2010 #
8 AM
Running 15:00 [2] 3.0 km (5:00 / km)
slept:9.0
Easy pre-breakfast jogging, feeling good!
C • OMM 7
4 PM
Orienteering race 1:02:11 [5] **** 11.0 km (5:39 / km)
spiked:14/16c
WOC long qualifier. Not a bad race, started quite cautiously into a bushy, green area, but hit the controls well. Then missed at the start of the first long leg, where I got confused by some small paths and a big (unmapped) impassable crag in the green forest. Lost about 1.5 mins there. Relaxed and opened up a bit for the rest of the course, which actually seemed quite straightforward. My only other significant time loss came on the long leg 10-11, where I failed to find a gap in the big cliffs and got a bit stuck during the steep climb.
I thought it would be enough when I finished, until Francois came in about 1 minute later, having started 8 minutes after me. That put the wind up me a bit, and I was quite nervous for the long wait, which wasn't helped by the lack of a results display. 11th in the end, not as good as I would have liked, but through to the final and looking forward to a good race tomorrow!
GPS track (bit patchy in places): http://www.tulospalvelu.fi/gps/20100810_long_q_m2/
I thought it would be enough when I finished, until Francois came in about 1 minute later, having started 8 minutes after me. That put the wind up me a bit, and I was quite nervous for the long wait, which wasn't helped by the lack of a results display. 11th in the end, not as good as I would have liked, but through to the final and looking forward to a good race tomorrow!
GPS track (bit patchy in places): http://www.tulospalvelu.fi/gps/20100810_long_q_m2/
Running 25:00 [2] 4.0 km (6:15 / km)
Warm up and warm down.
Monday Aug 9, 2010 #
10 AM
Running 20:00 [2] 4.0 km (5:00 / km)
slept:9.0
Jogging and a few drills on the ski trails on Grakallen. Nice to get up into the hills and escape from the hotel for a while, the long wait is really dragging on.
Orienteering 10:00 [4] 2.0 km (5:00 / km)
spiked:4/5c
Short bit of orienteering, practicing the start of the race. Made one big mistake. Oops.
Sunday Aug 8, 2010 #
11 AM
Running 30:00 6.0 km (5:00 / km)
slept:9.0
Morning running to loosen off the legs before an afternoon of spectating at the sprint. Inspiring performance from the team, maybe the most consistently good results ever? Good start to the week.
Saturday Aug 7, 2010 #
3 PM
Orienteering 40:00 **** 6.0 km (6:40 / km)
spiked:11/12c slept:9.5
WOC Qualifier model, ran some bits at race pace and other bits steady. Nice clear map with a good mix of open forest with marshes, bushy areas and tricky slopes, but no surprises. Good to be back in the Trondheim terrain. Managed to injure myself twice, but I'll live.
Running 5:00 [2] 1.0 km (5:00 / km)
Minimal warm up and warm down.
Friday Aug 6, 2010 #
6 PM
Running 20:00 [2] 4.0 km (5:00 / km)
slept:6.5 (rest day)
Jogging from the hotel in Trondheim on some trails. Tiring day of traveling, good to shake the legs off a bit.
Thursday Aug 5, 2010 #
5 PM
Running 37:00 7.0 km (5:17 / km)
slept:8.5
Run to Hillsborough Park via the stadium and 3xdeath intervals in 2.16, 2.19, 2.15. Maximal session, not too fast, but felt alright.
Running Drills 15:00 [3] 1.0 km (15:00 / km)
Drills including 6x80m sprints.
Circuits 15:00 [1]
Circuits and core stuff at home after.
Wednesday Aug 4, 2010 #
6 PM
Running 35:00 [3] 7.0 km (5:00 / km)
slept:8.5
HFW via Crosspool and Bolehill at a fair lick.
Tuesday Aug 3, 2010 #
5 PM
Running 45:00 [2] 9.0 km (5:00 / km)
slept:8.5
Easy running up Loxley valley. A little tired after the last two days, but feeling pretty good by the end.
Monday Aug 2, 2010 #
1 PM
Orienteering 1:00:00 **** 9.0 km (6:40 / km)
spiked:27/30c slept:8.5
Orienteering fun at Errwood with GG. Ran various sections at different intensities, some solo, some alternating lead and some head to head. A good physical workout to make the Trondheim forests seem kind, and it was good for me to get a lesson in orienteering before next week.
Running 20:00 [2] 4.0 km (5:00 / km)
Jogging about at the beginning, the middle and the end.
Sunday Aug 1, 2010 #
11 AM
Running 1:06:49 13.0 km (5:08 / km)
slept:8.5
Greno time trial, 26.49, first time for a while and set a new pb by a good few seconds. Hard to say whether the route has got faster or slower - there are a few bits of deeper bilberry and an overgrown path which meant a slightly extended route along the road for a couple of hundred metres, but elsewhere the forest was really fast and dry underfoot. I thought I had overcooked it on the first lap, but managed to hang on (thanks to support from Jen and inspiration from Mo). Extremely painful but very positive.
C • :) 4