Training Archive: NailsIn the 31 days ending 2008-10-31:
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| W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | |||||||||||||||||||||||||||||||||||
Friday Oct 31 | ||
| Running 20:00 [3] 3.6 km (5:33 / km) | |
| Into work, felt better but still tickly throat. | ||
| Running tempo 1:10:00 [4] 15 km (4:40 / km) +220m 4:21 / km | |
| Fast Loop Home. 2000 miles. | ||
Thursday Oct 30 | ||
| Note | |
| Not feeling great this morning... | ||
| Running 50:00 [2] 12 km (4:10 / km) | |
| Home from work -felt like shit -think I might be coming down with sommat? | ||
Wednesday Oct 29 | ||
| Running 35:00 [1] 6.25 km (5:36 / km) +50m 5:23 / km | |
| From work to the works and the works to the work. | ||
| Climbing 1:00:00 [1] +50m | |
| Down the works on my own, until Hilarys Phil came in. Due to it being cold in the wall tonight I was pulling on some slopers and managed some 6c's and 6c+'s. Well chuffed, pumped and ripper. | ||
Tuesday Oct 28 | ||
| Running 20:00 [2] 3.6 km (5:33 / km) | |
| Into work | ||
| Running 1:00:00 [2] 11 km (5:27 / km) +50m 5:20 / km | |
| From work to track, then home with little rob and camel. | ||
| Track 20:00 [5] 4.2 km (4:46 / km) | |
| 800 x 4 with 1min rest then 1000m. Turned up half way through because i was late. Really struggled due to the cold on my lungs, so was glad to miss the first 4 800's. Did another rep afterwards just for luck but the lungs were having none of it. | ||
| C • if i understand that right,... 2 | ||
Monday Oct 27 | ||
| Running 50:00 [3] 10 km (5:00 / km) +150m 4:39 / km | |
| Missed the start of the apres circuits run, because i had forgot me shorts. Ran hard upto crosspool, and met the guys coming the other way. Camel fancied another loop so we went upto bolehill and round again. Got beeped at by a car and we gave some abuse. The guy said something about 'cottaging' -werido. Legs feeling heavy but ok after yesterday. | ||
Sunday Oct 26 | ||
| Event: SOL 7 | ||
| Orienteering race 1:30:00 [5] 14 km (6:26 / km) +500m 5:27 / km | |
| shoes: Jalas Black | ||
| SHI individual -Craig a Barns
Route here | ||
| Running 25:00 [1] 4 km (6:15 / km) +50m 5:53 / km | |
| Run to start, some strides, long warm down. | ||
Saturday Oct 25 | ||
| Event: SHIs | ||
| Orienteering race 40:00 [5] 7 km (5:43 / km) +150m 5:10 / km | |
| SHI Relay. | ||
| Running 25:00 [1] 5 km (5:00 / km) | |
| Warm up, then long warm down with Joe Mercer. | ||
Thursday Oct 23 | ||
| Orienteering 1:25:00 [3] 12.2 km (6:58 / km) +200m 6:26 / km | |
| shoes: Jalas Black | ||
| Went out to burbage for abit of terrain. Cold, wet and very windy. Pretty tired by the end. | ||
Wednesday Oct 22 | ||
| Running 1:20:00 [4] 17 km (4:42 / km) +200m 4:27 / km | |
| shoes: Asics Gel Kayano 14_2008 | ||
| The first 8km pretty flat and hard, then remainder hilly and a slightly easier pace.
Down to Langsett Road, through Hillsbro, loop through Hillsbro Park, Leppings lane, Claywheels out to Beeley, over river and back along Middlewood Rd. Then first climb up Langsett Avenue to bottom end of Loxley Common, Rodney Hill down to Loxley Road, past Robbos, Heros, Walkley Road and Home. Heros right at the end -Good practice for hill right at the end of a classic when you are knackered. | ||
Tuesday Oct 21 | ||
| Running 20:00 [2] 3.6 km (5:33 / km) | |
| Into work legs screwed from sunday. | ||
| Running long 1:25:00 [2] 14.7 km (5:47 / km) +220m 5:23 / km | |
| shoes: Asics Gel Kayano 14_2008pair 2 | ||
| Couldn't face track as hamstrings and quads and calfs are still tight from sunday. Did loop via eccy road, ringinlow fire station, bents green, storrs lane, fulwood road, bolehill and home. | ||
Sunday Oct 19 | ||
| Event: Compass Sport Cup Final | ||
| Fell run race 57:13 [5] 9.7 km (5:54 / km) +600m 4:30 / km | |
| shoes: Jalas Black | ||
| FRA relays. Lloyd dropped out on saturday, so 'tha mullet' was called up into the team. Abit of a reshuffle to 1 Little Rob, 2 Mullet and Al Ward, 3 Randyslacks and Me, 4 Camel.
Little Rob had a good start but he's not at his best came in a few minutes back and inside the top ten. Al and mullet had a reaonably good leg and made up a place. By this point Randy and I were thinking top ten finish will be ok, and were seriously worried about edinburgh (who were a 1.5mins ahead and the Vets team (who we saw coming in as we left the field.) After having looked at the map for about 2 seconds it dawned that anyone with any small amount of navigation skill could easily do this leg. It was crap planning. Controls were Mountain top, reservoir (big), Mountain top, Field corner (big), Mountain top, finish. So in fact the leg was all about picking what looked like the best lines. Since it was clear and no clag this was piss easy, but still fell runners are crap at anything like this. In fact we had a flyer -Phil monstered the first leg, which was basically straight to the top, and we picked a good line and took a minute out of Edinburgh. Passed Calder Valley (Si Bourne) and asked if he needed a salt tablet (hehe) -don't think it would be nice to put down his reply! I was strong on the rough and downhill as usual, so we were pretty well matched in the end. Phil pushing me on the ups and me him on the downs. The last control was the same as the first and what goes up in 14.30 comes down in 6.30 -cracking descent -best bit of the course. Got fastest leg by nearly a minute. The whole leg squashed right back up to within a minuite and we even saw the Borrowdale navigators (who I have to say were making a complete tit of themselves) just up ahead. So we set Camel off within sight of a pack of runners, and he had a storming 6th fastest leg (running against fell internationals). Simon Bailey passed him (understandable) but he did the business passing Duncan Coombes and coming in a class 4th. As much as we could have hope for based on the team list. More fun than running round a grotty park in Birmingham, but well done to SYO on their victory anyway. Looks like you didn't need me -like I said. | ||
| Fell run warm up/down 35:00 [2] 5 km (7:00 / km) +200m 5:50 / km | |
| Warming up with Randy and warm down with Si patton. | ||
| C • good running 3 | ||
Saturday Oct 18 | ||
| Fell run 1:00:00 [2] 8.6 km (6:59 / km) +350m 5:48 / km | |
| Very easy loop from edale with Middleditch, Seamus, the Little Brothers, Bridge and Rhys, up ringing roger, along the south edge, grindsbrook knoll and back. Lovely weather lovely lunch. | ||
Thursday Oct 16 | ||
| Running 40:00 [2] 7 km (5:43 / km) +60m 5:29 / km | |
| Gentle loop of Redmires from Lodge Moor. Legs still screwed but feeling abit looser by the end. Cold and dark. Time to give the headtorch a service I fear...
7.5 | ||
| C • well?? 1 | ||
Wednesday Oct 15 | ||
| Running 35:00 [1] 6.25 km (5:36 / km) +50m 5:23 / km | |
| Legs trashed from yesterday. To the works from work and to work from the works. | ||
| Climbing 40:00 [1] +40m | |
| Lots of stuff tonight and did a couple I didn't manage last week. Technique feeling good.
2.2 | ||
Tuesday Oct 14 | ||
| Running 20:00 [3] 3.6 km (5:33 / km) | |
| Into work -reasonable pace. | ||
| Running 1:00:00 [2] 11 km (5:27 / km) +50m 5:20 / km | |
| shoes: Asics Gel Kayano 14_2008pair 2 | ||
| From work down to the track along the canal. 6 lengths of strides and then home with camel. All abit of a daze when i got home. | ||
| Track intervals 30:00 [5] 5.2 km (5:46 / km) | |
| Beat Kenenisa Bekele?
KB's 10000m record of 26:17.53 (set 26 August 2005 in Brussels) is quite quick. Averaging 64 seconds per lap for 25 laps. I was close on the first lap, but after the first 400m I was behind by 3 seconds, and I doubt that I managed to pull any time back. Paired off with camel 13x400m. Think we were about 29.39 total. Died abit after 8. 67, 68, 71, 70, 72, 72, 71, 72, 74, 72, 73, 74, 71 I could say that the weather was crap, it was dark and we were wading through water, on the other hand Bekele is awesome...fact. 0.0 | ||
Monday Oct 13 | ||
| Running 20:00 [2] 3.6 km (5:33 / km) | |
| Into work -saw Camel walking -stopped for a quick chat as he is going to be running in a brown vest on sunday! | ||
| C • novel 1 | ||
| Running 55:00 [2] 11.6 km (4:44 / km) +160m 4:26 / km | |
|
2.3 | ||
| C • 2.3? 2 | ||
Sunday Oct 12 | ||
| Cross Country race 11:11 [5] 3.2 km (3:30 / km) +30m 3:20 / km | |
| Cutlers Relay in Graves Park. 2 mile circuit. Had some ups and downs which was good. One of the guys i warmed down with wasn't very impressed with the 'bog' we had to cross. To be perfectly honest i hadn't even noticed -it was a slightly damp ditch -obviously he's never been running up on kinder or bleaklow - big poof. Felt pretty good and strangely enjoyed it -well as much as running round a field can be enjoying. Only 20 secs behind the top boys so not too bad for a fat fell runner. | ||
| C • im deeply disappointed in you 3 | ||
| Running 55:00 [1] 9 km (6:07 / km) +100m 5:47 / km | |
| Jog up to Kathy and Daves, loop of the xcountry before, lots of strides and jogging before, warm down lap after.
2.5 | ||
| C • 2.5? 2 | ||
Saturday Oct 11 | ||
| Event: 25mannakavlen | ||
| Note | |
| (rest day) | ||
| No i didn't go to 25manna. Good rest.
12.0 | ||
Friday Oct 10 | ||
| Running 20:00 [3] 3.6 km (5:33 / km) | |
| shoes: Asics Gel Kayano 14_2008 | ||
| Into work. | ||
| Running 1:10:00 [3] 14.75 km (4:45 / km) +200m 4:27 / km | |
| shoes: Asics Gel Kayano 14_2008 | ||
| Home via eccy road, bents green, across to crimicar lane, rivelin, heros. Because i'm a hero. Pretty shot by the top. Woo 3000km gonna reward myself with a take away curry... mmm
7.5 | ||
Thursday Oct 9 | ||
| Fell run 1:15:00 [2] 13.5 km (5:33 / km) +235m 5:07 / km | |
| shoes: Asics Gel Kayano 14_2008pair 2 | ||
| Very steady from lady cannings, ox stones, plummet (up), higgar tor, stanage trig, pole, the roads (dark) to wyming brook, high road, then carefully back via burbage mines.
0.0 | ||
Wednesday Oct 8 | ||
| Running 35:00 [1] 6.25 km (5:36 / km) +65m 5:19 / km | |
| shoes: Asics Gel Kayano 14_2008 | ||
| From work to the works, then back to work from the works with candyman. | ||
| Climbing 40:00 [1] +40m | |
| Going well feel like i've got some static body strength returning. Flashed some of the new purple and pink spots.
2.8 | ||
Tuesday Oct 7 | ||
| Running 20:00 [2] 3.6 km (5:33 / km) | |
| shoes: Asics Gel Kayano 14_2008pair 2 | ||
| Into work | ||
| Running 1:00:00 [2] 11 km (5:27 / km) +60m 5:19 / km | |
| From work to track along the canal. Then strides and home with Camel. Dead crawl by the end. | ||
| Track 25:00 [5] 6.5 km (3:51 / km) | |
| Same session as last week. Really couldn't be arsed, but once i got on with i felt pretty good. Felt like i was going better than last week only 50m behind the top lads after the full rep rather than last weeks 100m. Felt like i paced them all quite well.
1500 -4.50 1500 -5.00 (off track) 1500 -4.50 1200 -3.50 4.5 | ||
Monday Oct 6 | ||
| Running 20:00 [3] 3.6 km (5:33 / km) | |
| shoes: Asics Gel Kayano 14_2008 | ||
| Running 50:00 [2] 10 km (5:00 / km) +190m 4:34 / km | |
|
10.5 | ||
Sunday Oct 5 | ||
| Running warm up/down 15:00 [1] 3 km (5:00 / km) | |
| shoes: Asics Gel Kayano 14_2008pair 2 | ||
| Warming up and down. | ||
| Fell run race 1:05:00 [5] 14.4 km (4:31 / km) +380m 3:59 / km | |
| Due to Ian Hodgesons being cancelled and me tapering this week for it, I thought i'd better at least do a race. Went out to Hope Moors and Tors for the short version. It was soaking wet and my choice (no choice really as my dobs RIP.) of footwear being road flats was silly. I lost probably 2 minuites slip sliding and my descent was 'pedestrian' to say the least. Felt strong on the hills. Took mr Bakers record by a couple of minuites. My first fell race record. | ||
| C • Baker's record 5 | ||
Thursday Oct 2 | ||
| Running 20:00 [3] 3.6 km (5:33 / km) | |
| Into work. | ||
| C • I spied you 18 | ||
| Running 1:05:00 [3] 13 km (5:00 / km) +160m 4:43 / km | |
| Run to the works from work, then home via carter knowle, bents green, high storrs, broomhill. Calfs tight. | ||
| Climbing 40:00 [1] +40m | |
| Short session tonight, but got straight on some hard problems and polished them off. Got proper pumped. Nice peep from candyman as he drove past on his way home. | ||