Sunday Apr 1 |
 | Running race 10:57 [5] 3.2 km (3:25 / km) vdot: 57.5 | |
| ahr:163 shoes: Lightweight trainers |
| Northern 12 stage road relays for Hallamshire. I ran leg 9, and the team came 8th overall.
Started off about 10 seconds behind 9th and went off hard down the hill and got the place. Felt strong on the ups and down, but not as fast as I would have liked on the flats. |
| Running warm up/down 25:00 [3] 5 km (5:00 / km) | |
| shoes: Road shoes |
| Warm up and down for the road relays. |
| Orienteering 27:00 [4] *** 6 km (4:30 / km) | |
| shoes: Road shoes |
| Orienteering on the sprint map of the University, Weston Park and the bottom end of Walkley. Re-ran a course we did a while ago. |
| Running warm up/down 20:00 [3] 4 km (5:00 / km) | |
| shoes: Road shoes |
| Run out to Goodwin, then run home from last control near to Springvale pub. |
Saturday Mar 31 |
| Note | |
| (rest day) |
| Played paintball, but I don't think I can count that. |
Friday Mar 30 |
| Orienteering 27:00 [4] *** 4.2 km (6:26 / km) +270m 4:52 / km | |
| spiked:15/16c shoes: Innov8s |
| Was going to go out cycling, but the weather wasn't very good so went and ran the course Craney planned on his Rivelin East map. Enjoyed it, but legs tired and looking forward to an easy day tomorrow. |
| |
| C • Rivelin East 9 |
| Running 30:00 [3] 6 km (5:00 / km) | |
| shoes: Innov8s |
| Run to and from start / finish of orienteering. |
Thursday Mar 29 |
| Running warm up/down 40:00 [3] 8 km (5:00 / km) | |
| shoes: Road shoes |
| Run from home to the club hut, warm up run to Hillsbro park and then the run home afterwards. |
| Running intervals 40:00 [5] 6 km (6:40 / km) | |
| shoes: Road shoes |
| An Ian special in Hillsbro park. 5 efforts of between 2 and 3 minutes, with a 2 minute jog in between. Then a kind of five point star burst relay, where each point was between a 1 and 2 minute rep. Ended up being quite a long session. Felt better at the end than the beginning. |
Wednesday Mar 28 |
| Weights 40:00 [3] | |
| shoes: Road shoes |
| Just upper body and a bit of stretching today. |
| Running 1:12:00 [3] 14 km (5:09 / km) | |
| shoes: Asics trail shoes |
| Just went out for a nice cruise up onto Stannington then up onto the top of Rivelin and back the normal way. Legs felt heavy at the start but eased off nicely during the run.
Another lovely evening, or as Neil 'hip hop gangsta' Northrop would put it, it was 'sweet as gold snazzy dogs'.
And when a dog comes sprinting towards you and the owner shouts 'don't worry she's friendly', it doesn't fill you with confidence. |
| |
| C • Don't be so 1 |
Tuesday Mar 27 |
| Running 26:00 [3] 6 km (4:20 / km) | |
| shoes: Road shoes |
| Morning run to loosen up after last night. Didn't get a chance to warm down after the race as had to rush off to an SYO committee meeting. |
| Running intervals 27:00 [5] 6.55 km (4:07 / km) | |
| shoes: Lightweight trainers |
| Track session. 1900m, 950m, 1400m, 900m, 1400m. Properly tough session. Rests between reps were also short (90 secs after the 1900m and 60 secs after the rest). Felt the pain tonight. |
| Running 50:00 [3] 10 km (5:00 / km) | |
| shoes: Road shoes |
| Run from work to track, a couple of extra laps of the track to warm up and chat to Jason about world XC, then the run home with Oli and Jenny. |
Monday Mar 26 |
| Weights 45:00 [3] | |
| shoes: Road shoes |
| Same weights session as last Thursday. Felt tough on the old hamstrings today. |
| |
| C • V-dot 5 |
| Running race 26:00 [4] 6.8 km (3:49 / km) +180m 3:23 / km | |
| shoes: Innov8s |
| Trunce 1. Went off hard and felt good, then my stomach went a bit dodgy in the middle part, but then finished strongly.
My PB from last year was 26.06 and as I was approaching the finish I was in 5th but going to break that by about 45 secs. I am going to try and run the whole series this year (and finish as high up as possible) so I slowed down to only break my PB by a little bit.
Lost one place hanging about before the line and got abuse from Rob Little, but I don't care! Just playing the game... |
| |
| C • That's crap 6 |
| Running warm up/down 20:00 [3] 4 km (5:00 / km) | |
| shoes: Innov8s |
| Warm up and very quick warm down. |