Training Log Archive: OJIn the 31 days ending Jan 31, 2011:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||||||||
| 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 | We | Th | Fr | Sa | Su | Mo | |||||||||||||||||||||||||||||||||||||||||||
Monday Jan 31, 2011 #
8 AM
Running 45:00 [2] 9.0 km (5:00 / km)
IW via Parkwood Springs. Got driven into by a car as I ran past the entrance to an office on the A61. It wasn't moving fast, but it took the (female) driver about 15m to put her foot on the brake, while I sprawled on her bonnet. No harm done, but a reminder to take more care, although as I told the driver (in only slightly more colourful language) it's generally accepted practice that drivers should try not to drive into pedestrians.
Other than that I felt good and had a nice run with a heavy pack on a sunny, frosty morning.
Other than that I felt good and had a nice run with a heavy pack on a sunny, frosty morning.
9 AM
Circuits 10:00 [1]
Did my strength exercises when I got into work.
5 PM
Running 1:05:00 [3] 14.0 km (4:39 / km)
HFW all the way along Fulwood Rd to Lodge Moor and back via Crosspool. Kept up what Rob would describe as an 'honest pace' and felt the best I have felt for days. Probably means I'm getting sick again, let's hope not.
Sunday Jan 30, 2011 #
11 AM
Running 35:00 [2] 6.0 km (5:50 / km)
Warm up and down - stiff back and hip as usual.
12 PM
Orienteering race 58:30 [4] 10.0 km (5:51 / km)
Compass Sport Cup at Silton. Feeling a bit better again today, but didn't want to push too hard to avoid any resurgence of this bug. A steady strategy was ideal for the terrain - typical North Yorkshire forest - which would have been quite good fun if the map had been even a close approximation of the ground. Binned time at 4 and 6 hunting in the bushes, but not too bad after that and felt better as the race went on.
I really hope that I am now well and will be able to start some semblance of training in the next few days.
I really hope that I am now well and will be able to start some semblance of training in the next few days.
Saturday Jan 29, 2011 #
11 AM
Running 1:00:00 [1] 8.0 km (7:30 / km)
(sick)
Another 2.30 in Greno and Wharncliffe, ditto for running. Map and tagging are complete!
10 PM
Circuits 10:00 [1]
Strength and conditioning.
Friday Jan 28, 2011 #
11 AM
Running 1:00:00 [1] 8.0 km (7:30 / km)
(sick)
Spent 2.30 in Greno and Wharncliffe tagging and mapping, of which I spent probably about an hour actually running between features.
10 PM
Circuits 10:00 [1]
Strength and conditioning.
Thursday Jan 27, 2011 #
Note
Had a blood test at the docs which recorded lowish ferratin levels of 52. Not disasterously low, but may be making some difference, so I will aim to improve that with diet/supplements over the next few days/weeks.
11 AM
Running 35:00 [3] 8.0 km (4:23 / km)
(sick)
IW via Crosspool. Went to see the doc this morning about my lingering sore throat, which is worse again today. Nothing too serious and he suggested that running won't do any harm other than prolonging the bug, but that racing is probably not a good idea until better. Doesn't look good for the Northern xcs on Sat...
Having had my worst fears assuaged, I ran into work with a bit more of a spring in my step.
Having had my worst fears assuaged, I ran into work with a bit more of a spring in my step.
Wednesday Jan 26, 2011 #
9 AM
Running 25:00 [2] 5.0 km (5:00 / km)
IW, feeling tired after yesterday. My body has forgotten how to run after 4 days off.
5 PM
Running 15:00 [2] 3.0 km (5:00 / km)
To Jen's work.
Climbing 45:00 [1]
This was not a strenuous climbing session - I was not up for it (sore throat) and there was a big crowd, so it was extremely sociable. I still tried hard on a couple of routes, but only to show off to Liz Wild, who is a very good climber these days.
Tuesday Jan 25, 2011 #
Note
Spent the morning in Wharncliffe walking up and down big hills.
5 PM
Running 1:10:00 [2] 14.0 km (5:00 / km)
HFW with Rob, whose company was much appreciated on a miserable, drizzly evening. First run after the second round of sickness, and it felt OK, if not great. Didn't push the pace too hard and convinced Rob to curtail the route. Sorry!
10 PM
Circuits 10:00 [1]
Circuits while listening to Mark Riley, Jarvis Cocker and Richard Hawley go whale watching.
Monday Jan 24, 2011 #
Note
(sick) (rest day)
Work and not much else today. I had planned a gentle run home, but forgot my shoes, which I took as an omen. Another day off.
Sunday Jan 23, 2011 #
Note
(sick) (rest day)
Wharncliffe again, feeling a bit better today.
Saturday Jan 22, 2011 #
Note
(sick) (rest day)
Went to Wharncliffe for some surveying.
Friday Jan 21, 2011 #
Note
(sick) (rest day)
Travel home with a slowly blossoming sore throat. No idea where it has come from, probably the same bug still lingering. Damn.
Thursday Jan 20, 2011 #
12 PM
Running 1:25:00 14.0 km (6:04 / km)
Drove up a rocky track as far as we could from Las Cuevas de Nerja, then ran up a big hill via some zig-zag trails. Jen then waited at the bottom of the hill while I legged it back up to collect the car. Managed a very brief swim in the sea after.
5 PM
Circuits 10:00 [1]
Back on the wagon.
Wednesday Jan 19, 2011 #
11 AM
Running 55:00 [2] 8.0 km (6:53 / km)
With Jen from Monachil (just outside Granada) up a gorge into the mountains. A nice scenic route with good trails and some wobbly suspension bridges over the river (Thanks Ben for the suggestion). Still felt tired, but I felt better as soon as I caught sight of the mountains.
4 PM
Running 1:45:00 20.0 km (5:15 / km)
Longer run from Frigiliana around some technical mountain trails. I had planned on running some kind of intervals, but the terrain limited my speed, so I contented myself with running as fast as the rocky track allowed. I ran back along an old watercourse which contoured along the hillside and was pinned dizzyingly to steep cliffs in places. Being entirely flat, it was fast going, but there was a roughly 1ft wide concrete ledge to run along, which made it important to concentrate hard so as not to fall into the water on one side or the abyss on the other. It was fun for the first few minutes, but 5km later I was ready to reach the ridge, which allowed me to descend back to Nerja. Had to cut back across some orchards to reach the hotel, by which time it was dark and I was knackered. No circuits for me tonight!
Tuesday Jan 18, 2011 #
3 PM
Running 1:25:00 11.0 km (7:44 / km)
Felt very tired this morning, and spent the day mainly drinking coffee and hot chocolate and eating a variety of cakes and fried foods while Jenny went shopping. Then had a siesta and finally felt ready to go out for a gentle run. Ran up the valley from the Albyazin along a path through some cave dwellings, which gradually petered out. We spotted some cyclists up on the hill and bashed our way up to a great balcon route up the valley, which led us to a nicely developed park up on a hill on the edge of town. Back down the ridge to the Alhambra and home. Out for almost 100, but lots of stops to work out where to go.
4 PM
Circuits 10:00 [1]
Daily ritual exercises.
Monday Jan 17, 2011 #
8 AM
Running 45:00 [3] 9.0 km (5:00 / km)
Morning run out to our car to check that it hadn't been ticketed, clamped or towed, then along the river for a bit and back via the Alhambra walls. Chilly but sunny morning.
5 PM
Running 1:10:00 10.0 km (7:00 / km)
Run up the Darrio from Albyazin after a long day of tourism in the Alhmbra, through the troglodyte houses to the Sacremonte Abbey. Got to a nice viewpoint then I abandoned Jenny and carried on up the hill. Heedless to her warnings I got completely lost trying to find my way back down the hill, and ended up re-entering the Albyazin through a shanty town full of wild dogs and ramshackle encampments. Good to get a bit of local flavour.
Running Drills 10:00 [3] 1.0 km (10:00 / km)
Drills session on a gravel football pitch up above town with a fine view of the Sierra Nevada.
Circuits 10:00 [1]
Prostrating myself to the God of stiff backs.
Sunday Jan 16, 2011 #
8 AM
Running 30:00 [2] 6.0 km (5:00 / km)
Morning run along the dirt trails. Then moved on to Granada via some funny hot springs in Alhama de Granada, where I attempted to heal my aching body.
10 PM
Circuits 10:00 [1]
Usual selection of exercises. Not very up for it, but having committed myself to doing it on every day of the holiday, I had no choice.
Saturday Jan 15, 2011 #
12 PM
Running 1:20:00 16.0 km (5:00 / km)
Having got very drunk last night in the second best nightclub in town (I blame GG), I was not feeling very sprightly today. We made it to Guadalhorce by lunchtime and I ran with Jen through some forest trails until we stumbled across a Roman necropolis on top of the hill. By then I was ready to wind up the pace a bit and I did a sort of progression type session along the dirt trails. Great running and I felt alright in the end. A dip in the freezing cold reservoir helped my muscles, but chilled me to the bone, which a bowl of gazpachio did nothing to help. Had to bask on a rock for some time to warm myself up.
9 PM
Circuits 10:00 [1]
Exercises. I hope this is helping.
Friday Jan 14, 2011 #
8 AM
Running 30:00 [2] 6.0 km (5:00 / km)
slept:9.0
Usual morning run with Shminty.
Circuits 10:00 [2]
Exercises on the terrace with GG.
6 PM
Running 55:00 11.0 km (5:00 / km)
Evening run from Teba with Chris. Tried to do a lap of the town, but got thwarted by a river. Followed that instead, and it took us through a rocky canyon, which we picked our way through as the light was failing. I mistook a dead sheep for a rock and jumped onto it. Yuck. Then ran 3x1s back along the road into town.
C • ummm 2
Thursday Jan 13, 2011 #
8 AM
Running 30:00 [2] 6.0 km (5:00 / km)
Morning run on the trails with Shminty.
Circuits 10:00 [1]
Circuits on the terrace, waiting for the sun to get high enough for breakfast. Bit chilly
12 PM
Running 2:05:00 20.0 km (6:15 / km)
Run up La Toracilla (1919m) in the Sierra de las Nieves with Jen (part of the way) and Shminty. Nice clear day and a great view over to the Sierra Nevadas and Africa.
Wednesday Jan 12, 2011 #
8 AM
Running 45:00 [2] 9.0 km (5:00 / km)
slept:8.5
Morning run from the villa with Chris, up into the local hills on some dirt trails. Finally felt good this morning, hopefully I have shaken this cold.
4 PM
Running 1:20:00 16.0 km (5:00 / km)
Another run from Guadalhorce, with Jen to start with and then Shminty. Up to a viewpoint, then a lap of the low level trail and then on some nice forest trails. Bit stop start in places, but a decent run.
10 PM
Circuits 10:00 [1]
Evening circuits and strength exercises.
Tuesday Jan 11, 2011 #
9 AM
Running 30:00 [2] 6.0 km (5:00 / km)
slept:9.5
Morning run up the dirt trails near Teba. Chilly morning and still not feeling tip top.
4 PM
Running 1:00:00 10.0 km (6:00 / km)
slept:9.5
Spent the day exploring the trails (and railoway lines) around El Chorro, looking wistfully at the inaccessible Caminito del Rey.
Then went for a run from the Embalse do Guadalhorse with Jen on some low level trails to the mouth of El Chorro, then struck off solo up to a ridge with a nice view. Not sunny, but not raining.
Then went for a run from the Embalse do Guadalhorse with Jen on some low level trails to the mouth of El Chorro, then struck off solo up to a ridge with a nice view. Not sunny, but not raining.
11 PM
Circuits 10:00 [1]
Monday Jan 10, 2011 #
9 AM
Running 55:00 9.0 km (6:07 / km)
slept:10.0
Morning run to Teba castle with Jenny, then on to explore the other local peak by myself. Had to pick my way over limestone pavement for part of the way but made it to the top. The sun is shining!
4 PM
Running 1:00:00 [2] 9.0 km (6:40 / km)
Spent the day touristing in Ronda, then drove up to Grazalama in the hills for an explore. Tried to convince the staff at the local tourist office to give us a permit for a local mountain, but they didn't believe that we could make up and down it before dark. We set off up another trail instead and found a nice loop in the hills that took us through some spectacular limestone scenary. Felt pretty good again - things are looking up.
9 PM
Circuits 10:00 [1]
Usual circuit.
Sunday Jan 9, 2011 #
8 AM
Running 45:00 [2] 7.0 km (6:26 / km)
Another morning run, with Jen for the first part again. Found the right path today and did the whole circuit. Feeling OK again, better for being somewhere warm and different.
9 PM
Circuits 10:00 [3]
Decided to crack on with exercises.
Saturday Jan 8, 2011 #
8 AM
Running 40:00 [2] 6.0 km (6:40 / km)
Morning run, first part with Jen, out through the Cordoba gate to some caves near Carmona. Found a nice walking trail to run on, although I got a bit lost on the way back. Felt a bit better, the throat is not so sore any more.
Friday Jan 7, 2011 #
Note
slept:3.0 (sick) (rest day)
Traveling to Malaga. Had a sleepless and very short night in a hotel at Manchester airport, then caught an 8am flight. Tiring day, but did some walking in Carmona when we arrived. Very pretty.
Tuesday Jan 4, 2011 #
Note
(sick) (rest day)
Poorly. It was inevitable, really.
Monday Jan 3, 2011 #
Note
All day at Wharncliffe again. Not feeling great.
Sunday Jan 2, 2011 #
11 AM
Orienteering race 30:47 [5] 8.0 km (3:51 / km)
slept:10.5 shoes: Inov8 x-talons 212
Local race at Bowden, a new area, for me at least, on a brand new Magic map. I was intending to run an xc race this morning, but the orienteering gave me a good excuse to duck out of that. I ran hard and didn't make any mistakes of note. Very enjoyable.
Running 35:00 [2] 6.0 km (5:50 / km)
Warm up and warm down around the area.
3 PM
Circuits 20:00 [1]
Fairly comprehensive circuits session in the attic. New Year's resolution, borrowed from Rob, to look after my body better. Strength exercises and gym stuff, although dull and depressing, may be the only way to solve my various niggles.
Saturday Jan 1, 2011 #
10 AM
Running 1:15:59 14.0 km (5:26 / km)
slept:6.0 shoes: Inov8 x-talons 212
DP club 'race' from Eyam mast. Lovely claggy, windy and rainy day, and a nice route up Shatton and back down Bretton Clough. Stopped off for a tot of whiskey at the trig, which didn't sit particularly well. Ran with GG and Si Patton, and we crossed the line holding hands, metaphorically speaking, for a three-way tie in the spirit of new year.
A bit of half hearted warm up and down too. Full English (veggie version) and a pint of tea in the Grindleford Cafe after.
A bit of half hearted warm up and down too. Full English (veggie version) and a pint of tea in the Grindleford Cafe after.
5 PM
Running 25:00 [2] 5.0 km (5:00 / km)
Evening jog around Hillsborough Park to perk myself up.
Running Drills 10:00 [3] 1.0 km (10:00 / km)
Drills in the park, trying to loosen off my stiff back.