Sunday Feb 3 |
 | Orienteering race 1:17:11 [4]**** 13.6 km (5:41 / km) +330m 5:04 / km | |
| 27c shoes: O shoes |
| POM Day 2 and WRE. My best points score in a WRE in 17th place, but got beaten by Nails by 1 second! Made two 60 second mistakes, one in a tricky area near the start where I didn't have a good attack point, and the other in a really easy open area where I just stopped concentrated - so stupid and annoying. Other than that, running well and reading the map well. |
| Running warm up/down 25:00 [2]4 km (6:15 / km) | |
| shoes: O shoes |
| Warm up with drills and short warm down before it started to rain. Thankfully, the clouds from which this rain came were the last we saw for the rest of the week. |
Saturday Feb 2 |
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| Event: Portugal O-Meeting 2008
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| Orienteering race 38:55 [5]*** 5.4 km (7:12 / km) +275m 5:45 / km | |
| 23c shoes: O shoes |
| POM Day 1. Ran well to get tenth place and beat some good foreign athletes. One 45 sec mistake where I drifted off my compass, and a couple of little hesitations but overall clean and very pleasing. Possibly for the first time, I felt like I was able to push myself on the running as hard as I would in a cross country race but still be in control of the navigation. A good start to the week! |
| Running warm up/down 25:00 [2]4 km (6:15 / km) | |
| shoes: O shoes |
| Warm up with drills and strides, then a warm down jog before it started to rain. It always rains on me on Day 1 of the POM. |
Friday Feb 1 |
| Orienteering 44:00 [2]*** 6 km (7:20 / km) | |
| 15c shoes: O shoes |
| VERY early start to head out to Portugal. In the afternoon we had a run around the POM model event. Ran round with Oli, Neil, Rob and Shane and we experimented with different route choices. It was also good to get an idea of terrain and how the vegetation was mapped, especially as we later found that the map overlapped with the Day 1 race map.
Checked into our luxury villa, nice pad, good work from the boy Baker. |
Thursday Jan 31 |
| Strength & conditioning 45:00 [3] | |
| (rest day) shoes: Asics Gel 1120 (1) |
| The usual. Didn't want to go outside in the wind and rain. |
Wednesday Jan 30 |
| Running (Technique drills) 45:00  9 km (5:00 / km) | |
| shoes: Asics Gel 1120 (1) |
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| Running 45:00 [3]9 km (5:00 / km) | |
| shoes: Asics Gel 1120 (1) |
| Run home from work via Eccy Road, Hangingwater, Fulwood Road, Broomhill. |
Tuesday Jan 29 |
| Running intervals 30:00 [5]7 km (4:17 / km) | |
| shoes: Lightweight trainers |
| 30 minute relay in pairs. I was with Al and we did 6*300m, 5*400m and 7*200m. Recovery for the 300s was jogging back 100m, 400s got to rest for the time it took your partner, and 200s was jog across the middle of the track.
Felt a bit heavy legged on the 300s at the start but felt stronger as the session went on and enjoyed the 200s at the end. |
| Running warm up/down 40:00 [3]8 km (5:00 / km) | |
| shoes: Lightweight trainers |
| Was at a meeting in Rotherham this afternoon learning how to be a mentor, so went straight to track and did a few laps to warm up. Then the run home with Rob, Scott, Danger, Camel and Al. |
Monday Jan 28 |
| Running 36:00 [3]7 km (5:09 / km) | |
| shoes: Asics Gel 1120 (1) |
| Lunch recovery run. Needed it today, legs were very heavy and stiff to start with, and the hill round Don Valley bowl felt like a mountain. But easing off a bit by the end. I have also just noticed how scratched my arms are after yesterday. |
| Circuits 50:00 [3] | |
| shoes: Asics Gel 1120 (1) |
| 40 minutes of 40/20 plus warm up and warm down. |
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| C • it was 45-15! or were you s... 4 |
| Running warm up/down 25:00 [2]5 km (5:00 / km) | |
| shoes: Asics Gel 1120 (1) |
| Work back home, home to circuits, circuits home. Still tired from weekend. |