Friday Nov 30 |
 | Running 25:00 [2]5 km (5:00 / km) | |
| (rest day) shoes: Road shoes |
| Run home from work. |
Thursday Nov 29 |
| Strength & conditioning 40:00 [2] | |
| shoes: Road shoes |
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| Running 47:00 [2]10 km (4:42 / km) | |
| shoes: Road shoes |
| Just a run on the roads. Was safety concious tonight and wore one of those reflective vests. |
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| C • gay 3 |
Wednesday Nov 28 |
| Running long 2:12:00 [3]26 km (5:05 / km) +400m 4:43 / km | |
| shoes: Asics Gel Torana |
| Home from work and then an explore round Loxley, Bradfield and Damflask. Route here: http://www.gmap-pedometer.com/?r=1475418. Struggled a bit this afternoon, legs feeling tired. Time for a few easy days.
And something has happened today that should put Neil in a good mood. His snus has arrived. How annoyed would he get if I hid it? |
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| C • very very 4 |
Tuesday Nov 27 |
| Running intervals 24:00 [5]6 km (4:00 / km) | |
| shoes: Lightweight trainers |
| Track. 4 * 1500m off every 6 minutes. 4:45, 4:52, 4:55, 4:54. Probably ran the first a little too fast, but consistent after that. Much nicer night for it than last week, but not as many people down. |
| Running warm up/down 55:00 [3]11 km (5:00 / km) | |
| shoes: Road shoes |
| Work to track, a few extra laps to warm up, strides and drills, then run home with Oli, Rob and Camel. |
Monday Nov 26 |
| Running 36:00 [3]8 km (4:30 / km) | |
| shoes: Road shoes |
| Usual Monday lunch recovery run. |
| Circuits 50:00 [2] | |
| shoes: Road shoes |
| 40 minutes of 45/15 with a warm up at the beginning. |
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| C • Effort? 3 |
| Running warm up/down 20:00 [2]4 km (5:00 / km) | |
| shoes: Road shoes |
| Home to circuits and then circuits home. |
Sunday Nov 25 |
| Running race (Cross country) 38:52 [5]10 km (3:53 / km) vdot: 53.7 | |
| shoes: Asics Hyper XC |
| South Yorkshire Cross Country League race 3 at Winterhills. Tough course, with two steep hills on each of the two long laps and one steep hill on each of the two medium laps. It was hard work, but a good session. Oli ran well and enjoyed it despite all his pre-race boo-hooing. |
| Running warm up/down 40:00 [2]6 km (6:40 / km) | |
| shoes: Asics Hyper XC |
| A long lap to warm up and down plus some other bits and pieces. Legs very tired during the warm down. |
Saturday Nov 24 |
| Orienteering long 1:55:00 [3]15 km (7:40 / km) | |
| shoes: O shoes |
| EDS Long-o on Blacka and Burbage. The weather was terrible, and I think that's probably the coldest I have ever been on a run. I had to bail out about two thirds of the way round the Burbage loop because my hands were too cold for me to be able to carry on (and I was getting tired). Oli and Al were ahead by that point and managed a bit more, but nobody completed it.
Up until the coldness set in, I was enjoying it. Tough in places but fun. Hopefully will get the full course done sometime on a nicer day. |
Friday Nov 23 |
| Running (Technique drills) 40:00  8 km (5:00 / km) | |
| shoes: Road shoes |
| Not done these for a while, think my hip flexors will be stiff tomorrow. |
| Strength & conditioning 30:00 [3] | |
| shoes: Road shoes |
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| Running 15:00 [3]3 km (5:00 / km) | |
| shoes: Road shoes |
| Run home from the gym. |
Thursday Nov 22 |
| Running intervals 30:00 [5]6 km (5:00 / km) | |
| shoes: O shoes |
| Was in Leeds on a course all day and wasn't going to make it to Hallamshire so decided to go down to ShUOC intervals instead. But my train was late, and even after killing myself to get down in time, they had already started.
Luckily, I was able to start off with Gareth and his girlies so ended up doing 10 laps, starting every 3 minutes. Did 6 with Gareth pushing me, and then 4 on my own. Tried to focus on keeping my form.
It brought back memories training in Endcliffe Park, the last time I can find in my training diary that I did intervals there was in February 2004. That was back in the day. |
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| C • Endcliffe memoirs 3 |
| Running warm up/down 30:00 [3]6 km (5:00 / km) | |
| shoes: Road shoes |
| Drove to the top of Crookesmoore Road and caned it down to Endliffe Park, and then a much more relaxing run back to my car via Hangingwater. |
Wednesday Nov 21 |
| Running long 2:15:00 [3]28 km (4:49 / km) | |
| shoes: Asics Gel Torana |
| Run home from work to dump bag and change shoes, then bottom of Rivelin, Headstone, conduit, waterworks, Fulwood Booth, down the parks to Hunters Bar and back home through Broomhill.
I bumped into Dave Nolan in Endcliffe Park and he asked me to chase all those Hallamshire men who haven't yet sent in their cross country entry forms. So Rob / Oli / Gareth / Craney - get it done! |
Tuesday Nov 20 |
| Running intervals 30:00 [5]6.8 km (4:25 / km) | |
| shoes: Lightweight trainers |
| Track. 4*1500m and 1*800m starting every 6 minutes in 4:45, 4:52. 4:56, 4:56, 2:40. Pretty minging evening, but it feels extra satisfying having done a track session in the pissing rain. Big crowd down tonight as well. |
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| C • sneaky 800 2 |
| Running warm up/down 50:00 [3]10 km (5:00 / km) | |
| shoes: Road shoes |
| Work to track, and then back home with the posse. |
Monday Nov 19 |
| Running 36:00 [2]8 km (4:30 / km) | |
| shoes: Road shoes |
| Usual Monday lunch recovery run. Not as cold as I thought it was going to be. |
| Circuits 50:00 [3] | |
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| Up to 40 minutes of 45/15 this week. Rach has also changed the order of the exercises so two in a row work the same muscles. Makes it much tougher. |
| Running warm up/down 30:00 [2]6 km (5:00 / km) | |
| shoes: Road shoes |
| Work to track and then home by a circuitous route. |
Sunday Nov 18 |
| Running race (Barnsley 10k) 34:49 [5]10 km (3:29 / km) vdot: 61.1 | |
| ahr:156 max:163 shoes: Road shoes |
| As I lay in bed this morning listening to the wind and rain I was tempted to bail out on this, but unfortuntely I had agreed to give Camel a lift so had to go. Not a nice day, but the rain did at least ease during the race itself.
From the start I got into a little group and we were picking off runners for the first few miles. At the end of mile 4 we seemed to have been running downhill quite a lot and I wondered when the uphill would arrive, and it duly did in miles 5 and 6 and it hurt. Just pipped Scott at the end to finish 7th overall and 3rd (and final) Hallamshire counter for the team prize which I assume we won with Armand 2nd (33:20 ish) and Darren 3rd (33:50 ish).
5.25 / 5.14 / 5.07 / 5.46 / 6.31 / 5.45 / 1.00
Down on my PB but still pleased with the run itself. |
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| C • nice work 1 |
| Running warm up/down 25:00 [2]5 km (5:00 / km) | |
| shoes: Road shoes |
| Short warm up and slightly longer warm down. |
Saturday Nov 17 |
| Running long 1:48:00 [3]20 km (5:24 / km) | |
| shoes: Asics Gel Torana |
| Lovely day, nice run with Oli and Al. Starting at Al's house, out to Stanage Pole, along the edge, loop round Burbage (including a bit of straight line through lots of heather) and back through the quarries. Route: http://www.gmap-pedometer.com/?r=1456405
Poor Oli was then going to spend the afternoon at Eccy Woods. I am going to spend it lying on the sofa. |
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| C • on tv 1 |
Friday Nov 16 |
| Running 44:00 [3]9 km (4:53 / km) | |
| shoes: Road shoes |
| Home from work. Through town, up Eccy Road, parks, Riverdale Road, Broomhill. Running uo Fargate and weaving in and out of the shoppers reminded me a little bit of being in Venice. Or maybe not. |
Thursday Nov 15 |
| Running 50:00 [3]11 km (4:33 / km) | |
| shoes: Road shoes |
| As I'm still recovering from my 'made up' cold, I decided to give Hallamshire and hills a miss and just went out for a potter on the roads: http://www.gmap-pedometer.com/?r=1453634. It's getting colder, think I might need to get the full length lycra tights out soon. |
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| C • gay 1 |
Wednesday Nov 14 |
| Strength & conditioning 40:00 [3] | |
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| Easing back into it. |
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| C • there was 3 |
| Running 14:00 [2]2.5 km (5:36 / km) | |
| shoes: Road shoes |
| Gentle jog home. Felt OK. |
Tuesday Nov 13 |
| Note | |
| (sick) |
| But feeling better. As I had a bit of spare time on my hands from not training, I decided to put the Venice course onto gmaps: http://www.gmap-pedometer.com/?r=1449403 |
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| C • gimp 1 |
Monday Nov 12 |
| Note | |
| (sick) |
| Bugger. Got a cold. Racing yesterday has brought it on properly. A couple of easy days should sort it. Such a shame I'll miss the 4km time trial at track ;-) |
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| C • boo 3 |
Sunday Nov 11 |
| Orienteering race 1:03:04 [4]***** 10.2 km (6:11 / km) | |
| shoes: Road shoes |
| Venice street race. Great event, would thoroughly recommend it to anybody. Some bits of the map are just mind blowing, and you have to be so careful because before you know it you can be running down a dead end, or even worse an alley that just ends straight into a canal. The actual distance we ran was closer to 15km!
The race flew by, I think that is the hardest I've had to concentrate for the longest time orienteering. Missed the best route to number 1, lost 30 secs by running down the wrong alley on 20 and a couple of little hesitations, but pleased. To be honest, it was so much fun that I didn't care.
Think I finished 8th, about 4 minutes down on Merz. Oli got within 6 seconds of Merz - was it all down to the route to the last control?? Great running nonetheless.
Didn't run into too many tourists, but reckon I must have got in a fair few photos as I ran between a photo taker and the photo subject on most bridges I crossed. |
| Orienteering 30:00 [3]6 km (5:00 / km) | |
| shoes: Road shoes |
| Hotel to race, and then from race to hotel to get a quick shower before we had to check out. |
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|
ME - Splits |
Saturday Nov 10 |
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| Event: Venice Street O
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| Orienteering 35:00 [3]***** 5 km (7:00 / km) | |
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| Ran from hotel to the start of the park race on an old map, and then looped back to the hotel. It's going to be hard at race pace!
Plus about 5 hours of walking round Venice. Went up the bell tower in St Marks square and the views were just amazing. |
Friday Nov 9 |
| Note | |
| (rest day) |
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Thursday Nov 8 |
| Strength & conditioning 40:00 [3] | |
| shoes: Road shoes |
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| Running 1:13:00 [3]16 km (4:34 / km) | |
| shoes: Road shoes |
| Cold and blustery tonight, didn't have enough layers on and felt cold running into the wind. Crookes, Crosspool, Sandygate, Lodge Moor, Crimicar Lane, Fulwood, Hangingwater, Greystones, Eccy Road, Hanover Way. Could only feel yesterday's run for the last 10 minutes or so. |
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| C • so... 6 |
Wednesday Nov 7 |
| Running long 2:17:00 [3]25 km (5:29 / km) +400m 5:04 / km | |
| ahr:131 max:153 shoes: Asics Gel Torana |
| Just me and Magic this afternoon. Parked at Redmires and went all the way along the conduit to the A57, Boots folly, Strines, Back Tor, Derwent Edge, Stanage Edge, Stanage Pole. Pretty minging afternoon with strong winds and rain, I got blown off the path on Derwent Edge a couple of times. Hamstrings started to stiffen up a little right at the end. Route here: http://www.gmap-pedometer.com/?r=1437841 |
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| C • actually 2 |
Tuesday Nov 6 |
| Running intervals 25:00 [5]5.7 km (4:23 / km) | |
| shoes: Lightweight trainers |
| Track. 3 * 1500m and 1 * 1200m starting every 5:55. Last time I did this session I bailed out after the first 1500, so mentally it felt important to get it done tonight. Really short recoveries made it extra tough, but I got through it and the times were OK. |
| Running warm up/down 55:00 [3]11 km (5:00 / km) | |
| shoes: Road shoes |
| Work to track, a few extra laps plus strides and drills and then run home with Oli and Rob. It's just not the same running up the last hill without Rob :-( |
Monday Nov 5 |
| Running 36:00 [3]7 km (5:09 / km) | |
| shoes: Road shoes |
| Monday lunchtime recovery run. |
| Circuits 50:00 [3] | |
| shoes: Road shoes |
| ShUOC circuits. 36 minutes of 45/15 plus warm up and warm down. |
| Running warm up/down 20:00 [2]3 km (6:40 / km) | |
| shoes: Road shoes |
| Work to circuits and circuits home. Hat and gloves for the first time tonight. |
Sunday Nov 4 |
| Running race (Cross country) 36:54 [5]10.1 km (3:39 / km) vdot: 57.8 | |
| shoes: Asics Hyper XC |
| South Yorkshire XC league race 2 at Penistone. One medium lap (1.7km) and three large laps (2.8km). Good tough course with lots of twists and turns, different running surfaces and a few hills. Decided that I was going to start controlled and then try to come through strongly in the latter part of the race.
It seemed to work pretty well. At the end of the medium lap I was well down position wise but feeling strong. Then over the three long laps I was continually passing runners, and the lap splits were 10.34, 10.33 and 10.18. Think I finished just outside the top 10. Much faster than when I last ran this course in Jan 2006. Pleased with that. Well done to Randyslacks who took the victory. |
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| C • Penistone 2 |
| Running warm up/down 40:00 [3]8 km (5:00 / km) | |
| shoes: Asics Hyper XC |
| Lap and a bit to warm up, lap to warm down. |
Saturday Nov 3 |
| Running race (Cross country) 17:25 [5]5 km (3:29 / km) vdot: 58.5 | |
| shoes: Asics Hyper XC |
| National XC relays in Mansfield. Second leg for the Hallamshire C team. Felt a little sluggish at the start but then I got into it and thought I was running strongly, overtaking lots of other runners. But only 10 seconds faster than I ran last year, was hoping for a bigger improvement than that. |
| Running warm up/down 30:00 [3]6 km (5:00 / km) | |
| shoes: Asics Hyper XC |
| Warm up and warm down for XC. |
Friday Nov 2 |
| Running 27:00 [3]6 km (4:30 / km) | |
| shoes: Road shoes |
| Easy road run. Nobody seemed to be paying any attention to where they were driving or walking. I can understand a bit more why Neil gets so annoyed on his runs to work. |
Thursday Nov 1 |
| Strength & conditioning 40:00 [2] | |
| shoes: Road shoes |
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| Running hills 20:00 [5]4 km (5:00 / km) | |
| shoes: Road shoes |
| Tricketts. First hill session in yonks, but good to get one in. Four hills of varying lengths in a set, did two and a half sets as racing Saturday and Sunday. |
| Running warm up/down 50:00 [3]10 km (5:00 / km) | |
| shoes: Road shoes |
| Run to Hallamshire with my rucsac so that I could try again and drop stuff off and pick stuff up. The person who was picking the stuff up and dropping the stuff off was there this week, so dropping off and picking up went without a hitch. Then run to Tricketts and back home. |