Saturday May 31 |
 | Running tempo 34:00 [4]9 km (3:47 / km) | |
| shoes: Asics Gel 1120 (1) |
| 3 * 10 mins tempo with 2 mins jog recovery in between. Did it round the industrial estate near Emma's house and ran the same lap each time. Managed to get within about 2 metres of the same point on each rep, so pleased with the consistency. Each rep was just under 2.8km. |
| Running warm up/down 12:00 [2]2 km (6:00 / km) | |
| shoes: Asics Gel 1120 (1) |
| Before and after. Right hamstring a bit tight after yesterday, but knee OK after I whacked it off the back door last night. Felt a bit sick after the third rep, but that was probably because I'd gone training before breakfast. |
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| C • donk 2 |
Friday May 30 |
| Running 45:00  8 km (5:38 / km) | |
| shoes: Asics Gel 1120 (1) |
| Drills and strides down at Woodbourne Road. |
Thursday May 29 |
| Running intervals 25:00 [5]4 km (6:15 / km) | |
| shoes: Asics Gel 1120 (1) |
| 5 * Middlewood Park figure of eight reps. Just over 2.30 per rep, with a similar rest between. |
| Running warm up/down 45:00 [3]9 km (5:00 / km) | |
| shoes: Asics Gel 1120 (1) |
| To and from training. Saw Dickie Wren at the Hillsborough tram stop (10 points). Running total = 36 points. |
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| C • non-Sheffield? 2 |
| Strength & conditioning 40:00 [3] | |
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| The usual. |
Wednesday May 28 |
| Running 1:11:00 [3]16 km (4:26 / km) | |
| shoes: Asics Gel 1120 (1) |
| A very very wet run on the roads. Out to Lodge Moor, round the back of Fulwood then through the parks, Eccy Road, Hanover Way and home. Was absolutely piss wet though after about 5 minutes. My hands even started to go wrinkly like they do when you spend too long in the bath. |
Tuesday May 27 |
| Note | |
| (rest day) |
| I'm tired, busy and it's raining. |
Monday May 26 |
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| Event: York City Trophy (the 8th)
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| Orienteering race 29:34 [4]4.9 km (6:02 / km) | |
| shoes: Asics Gel 1120 (1) |
| Started off with a 'trail-o' section in the National Railway Museum. Got a couple of controls wrong (number 5 was a bit dubious and the planner agreed) and got held back at the start for my 20 second penalty.
Ran the rest of the course as hard as my legs would allow, started to hurt near the end. Missed a couple of the best routes (never even saw the one to #3) and missed 10 secs on #9 and 20 secs on #11 when I just didn't slow down enough.
Apart from that I ran cleanly, enjoyed the course and enjoyed my burger at Oscar's afterwards. 1st place, 1 minute ahead of Rob and another trophy for our mantlepiece. That's three in two days! :-) |
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| C • 20? 3 |
| Running warm up/down 15:00 [2]2 km (7:30 / km) | |
| shoes: Asics Gel 1120 (1) |
| Just a little bit before and after. |
| Note | |
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| Saw Indiana Jones this afternoon. It was good, but I have to agree with Candyman's synopsis. I blame Lucas. |
Sunday May 25 |
| Orienteering race 32:49 [4]5.6 km (5:52 / km) +325m 4:33 / km | |
| shoes: VJ Integrator (8.5) |
| Scottish relay champs. Second leg with Rich on first and Rob on third. Rich had a great run on first leg and came back just behind Ross McClelland for the FVO team. It was such a good run that I wasn't even in the pen when he finished, but fortunately I wasn't far away and we only lost 15 secs max.
I had the same gaffle as Jase on second leg for FVO, and that was useful for the first few controls while I got settled after the initial panic. I then got into a nice rhythm and was able to pull away. Pleased with my run, no errors in the circle and one small wobble when I left a control 45 degress in the wrong direction.
Set Rob off with a 3 minute lead ahead of EUOC (Hector) and FVO (Euan) and he did the business, bringing the Scottish relay trophy and the Men's UK Cup outright back to Sheffield. |
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| C • nice one chaps 2 |
| Running warm up/down 15:00 [2]2 km (7:30 / km) | |
| shoes: VJ Integrator (8.5) |
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Saturday May 24 |
| Orienteering race 1:32:13 [4]10.7 km (8:37 / km) +540m 6:53 / km | |
| shoes: VJ Integrator (8.5) |
| Scottish champs. What an amazing location for the race, and a cracking day to match. I had such a good time orienteering today, thoroughly enjoyed the course, even though I wasn't on top form technically.
Started off in runnable woodland, but I missed at #2 and #3, losing nearly 3 minutes on easy legs. Ran the rest of the forest section well but then lost another 2 minutes at #8, the first one in the open. Another few 30 second to 1 minute misses at #16, 17, 20 and 24.
Despite the mistakes, it was good to get a tough terrain race in before the selection races in a couple of weeks. |
| Running warm up/down 25:00 [2]4 km (6:15 / km) | |
| shoes: VJ Integrator (8.5) |
| Run to the start, and then a run through some of the later controls afterwards with Rob. Felt a bit sick after the race, don't think I drank enough water before running. |
Friday May 23 |
| Running 22:00 [3]4 km (5:30 / km) | |
| shoes: Asics Gel 1120 (1) |
| Run home from work. |
Thursday May 22 |
| Running intervals 25:00 [5]5 km (5:00 / km) | |
| shoes: Asics Gel 1120 (1) |
| 10 minutes of race & chase with Scott and Dave, followed by 15 minutes of jog back parlauff. Good session. Legs feeling much better after a few easy days. |
| Running 45:00 [3]9 km (5:00 / km) | |
| shoes: Asics Gel 1120 (1) |
| Home to club hut, club hut to Wisewood and then back home. Saw Brendon MacRill (sp) on the way back (running). Going to claim just claim 1 point, because I only know him from orienteering even though he doesn't do it anymore. Running total = 26 points. |
Wednesday May 21 |
| Running 38:00 [3]8 km (4:45 / km) | |
| shoes: Asics Gel 1120 (1) |
| Went for a run today. Just the usual lunch loop. |
Tuesday May 20 |
| Road biking 1:02:00 [2] | |
| (rest day) |
| Took the road bike out for a spin. Rivelin Valley road to the A57, out to the dam, turned around, up the A57 to Crosspool, Sandygate, Lodge Moor, Fulwood, Hunters Bar and home. About 26km. A bit chilly on the downhill sections. |
Monday May 19 |
| Note | |
| (rest day) |
| Starting the week as I mean to go on. |
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| C • good work 1 |
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| C • Day off 4 |
Sunday May 18 |
| Orienteering race 57:03 [4]7 km (8:09 / km) +200m 7:08 / km | |
| shoes: VJ Integrator (8.5) |
| Harvester Relay leg 4. I knew by the time I went out we were likely to be leading by about 25 minutes, and I'd heard from earlier runners that it was tricky with lots of vegetation so went out and played it safe and took it steady. I think this was my first night orienteering for a couple of years, and it was a few controls before I started to get used to it again. Then I got a bit cocky, took a risky route and blew 5 minutes on a pit with lots of (unmapped?) vegetation around it. No other major mistakes on the rest, but a few wobbles. Should have been easily under 50.
Comfortable victory for the 'SYO Invincibles', and a nice hat to show for it. |
| Running warm up/down 10:00 [2]1 km (10:00 / km) | |
| shoes: VJ Integrator (8.5) |
| A short warm up before, and then the run back to my tent to go back to bed after. |
| Note | |
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| Enjoyed racing again this weekend, but something just doesn't feel right with my running. Perhaps the half marathon took more out of me than I thought and I haven't given myself time to recover since. Going to take it nice and easy this week, and hopefully feel better for the Scottish Champs next weekend.
Does anybody want an entry for the Askern 10km on Wednesday night? |
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| C • 10k 4 |
Saturday May 17 |
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| Event: Harvester Trophy Weekend
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| Event: JOK Chasing Sprint
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| Orienteering race 23:16 [4]4.5 km (5:10 / km) +170m 4:21 / km | |
| shoes: VJ Integrator (8.5) |
| JOK Sprint prologue. A good run technical wise, no mistakes of note and good compass work all the way round. Running felt laboured and lacked sharpness so pleased with 4th, 30 secs behind Rob and 50 secs up on the next pack. |
| Orienteering race 23:45 [4]4 km (5:56 / km) +115m 5:11 / km | |
| shoes: VJ Integrator (8.5) |
| JOK Sprint chase. The complete opposite of the prologue, stopped doing all the things that had given me a good run then. Missed number 2 too high when I got distracted by Rob, so Nick B, Shep, Ant and Nixon caught me. Cue pack 'I thought you were navigating' to numbers 4 and 6, where we were probably fortunate nobody else caught us. Got better after that, Nick and Shep were too strong for me but I managed to keep ahead of Ant and Nixon. Dropped two places to 6th. Heart rate was very high in the chase, much higher than normal. |
| Running warm up/down 40:00 [2]6 km (6:40 / km) | |
| shoes: VJ Integrator (8.5) |
| Lots of warming up, warming down and running about between races. |
Friday May 16 |
| Running 22:00 [3]4 km (5:30 / km) | |
| (rest day) shoes: Asics Gel 1120 (1) |
| Run home from work. Feeling a bit unmotivated at the moment. Hopefully a bit of orienteering racing this weekend will re-invigorate me. |
Thursday May 15 |
| Strength & conditioning 40:00 [3] | |
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| Running intervals 25:00 [5]5 km (5:00 / km) | |
| shoes: Asics Gel 1120 (1) |
| Hallamshire session in the field where the Percy Pud starts. 8 * loop round the field (~57 secs with similar recovery) then shuttle runs with circuits exercises half way through every other rep. Great evening, and a great location to train. |
| Running 45:00 [3]9 km (5:00 / km) | |
| shoes: Asics Gel 1120 (1) |
| Run from home the club hut, then out to session. Run back home down Loxley Valley with Oli. |
Wednesday May 14 |
| Orienteering 40:30 [3]6 km (6:45 / km) | |
| shoes: VJ Integrator (8.5) |
| Nice cruise round the Spring Cup race at Eccy Woods. Pete had planned an interesting course with lots of new control features. A little scrappy on a couple of legs, but mostly nice and smooth. |
| Running 30:00 [3]5 km (6:00 / km) | |
| shoes: VJ Integrator (8.5) |
| Warm up, then warm down with Rob (while he was warming up). |
Tuesday May 13 |
| Running race (3km TT) 9:57 [5]3 km (3:19 / km) +0m 3:19 / km vdot: 59.2 | |
| shoes: Asics Gel 1120 (1) |
| Went to the track at lunch to have a go at a 3k. Felt pretty slow, but at least I've finally got a benchmark time to aim at. |
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| C • I wondered why you weren't there... 16 |
| Running warm up/down 25:00 [2]5 km (5:00 / km) | |
| shoes: Asics Gel 1120 (1) |
| To and from the track. |
| Running 22:00 [3]4 km (5:30 / km) | |
| shoes: Asics Gel 1120 (1) |
| Run home from work. |
Monday May 12 |
| Running 37:00 [3]8 km (4:38 / km) | |
| shoes: Asics Gel 1120 (1) |
| Lunchtime run. Jenny Peel (not running) = 2 points. Running total = 19 points. |
| Running 24:00 [3]4 km (6:00 / km) | |
| shoes: Asics Gel 1120 (1) |
| Run home from work. Points bonanza. Louise P (not running) = 2 points. Zanthe (not running) = 4 points. Running total = 25 points. |
Sunday May 11 |
| Running 1:19:00 [3]15 km (5:16 / km) | |
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| Not feeling very motivated today, but forced myself out later on in the afternoon and glad I did. Rivelin out to dam wall and back along the top. Loads and loads of people out enjoying the sun. |
Saturday May 10 |
| Running 1:12:00 [3]14 km (5:09 / km) | |
| shoes: Asics Gel Torana |
| Stannington loop with Neil. Considering we live together, we very rarely go running together so this was very pleasant. Scorcher day.
Followed by some nice BBQ action and a few beers. |
Friday May 9 |
| Running tempo 17:00 [4]4.5 km (3:47 / km) | |
| shoes: Asics Gel 1120 (1) |
| 3 * 5 min and 1 * 2 min tempo on the usual lunch route. 2 mins recovery between each one. |
| Running warm up/down 18:00 [3]3.5 km (5:09 / km) | |
| shoes: Asics Gel 1120 (1) |
| Before and after. |
| Road biking 49:00 [2] | |
| shoes: Cycling shoes |
| Same loop as Tuesday. |
Thursday May 8 |
| Strength & conditioning 40:00 [3] | |
| shoes: Asics Gel 1120 (1) |
| Same old. |
| Running intervals 30:00 [5]5 km (6:00 / km) | |
| shoes: Asics Gel 1120 (1) |
| Hillsbro Park. 2 * short (1:31, 1:31), 2 * medium (2:35, 2:33) and 2 * long (3:19, 3:20). Heavy legged tonight, and lots of dog / small child / small child on bike / chav dodging needed to be done. Foot didn't hurt - yay :-). |
| Running warm up/down 40:00 [3]8 km (5:00 / km) | |
| shoes: Asics Gel 1120 (1) |
| Home to club hut, run before and after session and run home. |
Wednesday May 7 |
| Running 28:00 [3]6 km (4:40 / km) | |
| (rest day) shoes: Asics Gel 1120 (1) |
| Morning run from Emma's house. Legs feeling a bit stiff after hurdling on Saturday, drills on Monday and track yesterday. Not sure walking round Alton Towers for 5 hours will have helped though! |
Tuesday May 6 |
| Road biking 53:00 [2] | |
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| Decided to make the most of the sunshine and a day off work so dusted off the road bike and took it out for a little spin. Didn't take on any big hills and tried to keep my cadence quite high. I'd forgotten how much I enjoy getting out on the bike. I'd also forgotten how rubbish drivers are at judging how fast you are going and so keep pulling out in front of you. |
| Running intervals 26:00 [5]4.6 km (5:39 / km) | |
| shoes: Lightweight trainers |
| 4 * 500m, 3 * 400m, 3 * 300m and 1 * 500m. 75 secs between reps. 1:31, 1:27, 1:28, 1:29, 1:10, 1:09, 1:11, 0:51, 0:49, 0:50, 1:29. I think that's pretty similar to last week. OJ has found his track legs again. |
| Running warm up/down 45:00 [2]8 km (5:38 / km) | |
| shoes: Asics Gel 1120 (1) |
| Laps before and a jog round the bowl after. |
Monday May 5 |
| Running 40:00 [3]8 km (5:00 / km) | |
| shoes: Asics Gel Torana |
| Rivelin loop. |
| Running (Drills) 30:00 [4]3 km (10:00 / km) | |
| shoes: Asics Gel 1120 (1) |
| Running drills with Gareth, Kelly and Rob down at Goodwin. Led by Gareth & Kelly, loads of new exercises that I wasn't very good at, but hopefully practice will lead to improvements. |
| Running warm up/down 15:00 [2]3 km (5:00 / km) | |
| shoes: Asics Gel 1120 (1) |
| To and from Goodwin. |
Sunday May 4 |
| Orienteering 1:43:00 [3]15 km (6:52 / km) | |
| shoes: O shoes |
| Longshaw course from event in December. Warm and humid, sweated buckets. Good fun though. |
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| C • what time were you out? 3 |
| Note | |
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| Margaret Wainwright (walking) = 2 points. Running total = 17 points. |
Saturday May 3 |
| Orienteering race 6:56 [5]2 km (3:28 / km) | |
| shoes: Asics Gel 1120 (1) |
| Sprint race 1 around town. Clean and fast. Wore a GPS unit so looking forward to analysing the data. |
| Orienteering race 6:33 [5]2 km (3:16 / km) | |
| shoes: Asics Gel 1120 (1) |
| Sprint race 2. Same course, but seeing how much quicker it was second time round. Started with Rob, and we took quite a few different route choices. Just pipped him to the finish. Must have run the first one well, as wasn't much quicker second time round. |
| Running warm up/down 35:00 [2]5 km (7:00 / km) | |
| shoes: Asics Gel 1120 (1) |
| Out and back to the races, and then jogging in between. |
| Running race (3km s/chase) 10:32 [5]3 km (3:31 / km) +0m 3:31 / km vdot: 55.5 | |
| shoes: Lightweight trainers |
| 3km steeplechase at track meet in Hull. I suck big time jumping over the hurdles. Got in a boo afterwards. I'm not doing that again until I learn how to do it properly. On the plus side, I was 30 secs faster than last year so a new PB (I also think it might be a 3km PB seeing as I've not done a 3km TT before :-) ). |
| Running warm up/down 30:00 [2]5 km (6:00 / km) | |
| shoes: Asics Gel 1120 (1) |
| Warm up and warm down. |
| Note | |
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| Will Spain (walking) = 2 points. Alex Robinson from Hallamshire (in his car) = 4 points. Running total = 15 points. |
Friday May 2 |
| Running 40:00 [3]8 km (5:00 / km) | |
| shoes: Asics Gel 1120 (1) |
| Run home from work. Foot was fine last night, but a bit niggly again today. It felt better running downhill, which is different to the other day when that hurt more. It's annoying. Might get Dave to have a look at it tomorow. |
Thursday May 1 |
| Running intervals 30:00 [5]5 km (6:00 / km) | |
| shoes: Asics Gel 1120 (1) |
| Stockarth Park. Laps which started uphill, then went flat, then went downhill to finish. Candyman was proper flying on the downhills. Followed by a pairs relay. Hard work. |
| Running warm up/down 55:00 [3]11 km (5:00 / km) | |
| shoes: Asics Gel 1120 (1) |
| Home to club hut, club hut to session and then back home. |
| Strength & conditioning 40:00 [3] | |
| shoes: Asics Gel 1120 (1) |
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