Wednesday Feb 28 |
 | Running warm up/down 30:00 [3]3.6 mi (8:20 / mi) | |
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| running to gym and back |
| S+C 1:00:00 [3] | |
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| usual gym session - fighting hard not to keep proper form during exercises. Felt like a tough session |
| Running 1:35:00 [2]10.0 mi (9:29 / mi) | |
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| very easy long run up the valley in the rain and wind - nice. Long live Portugal.... |
Tuesday Feb 27 |
| Running warm up/down 25:00 [1]3.0 mi (8:20 / mi) | |
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| WU around track (late again) and then WD around bowl. For a treat I drove rather than ran home. |
| Running intervals 33:00 [5] | |
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| track intervals - 4 x 5.15. Really struggled to hit 5 min miling (which I only did for 2.5 really). Felt sluggish and tired - running in Rob L's wake. |
Monday Feb 26 |
| Note | |
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| Rest day - pretty tired after flights travel etc |
Sunday Feb 25 |
| Running warm up/down 20:00 [1] | |
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| Orienteering race 35:00 [4]3.5 mi (10:00 / mi) | |
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| tried to push harder on race, but was not 100%. Orienteered really well - spiked all controls but there were a few wobbles in between |
Saturday Feb 24 |
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| Event: NAOM - Norte Alentejano O Meeting
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| Running warm up/down 15:00 [1]1.5 mi (10:00 / mi) | |
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| Orienteering race 1:25:00 [3]8.0 mi (10:37 / mi) | |
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| Race - did not push to max. Did well in complex bits but lost concentration on easier section when mind wondered.... something to work on. |
| Note | |
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| decided not to do night race - did not want to push too hard. Some star performances to the Brits and especially (in my view Clare - 8 seconds from being a hero....) |
Friday Feb 23 |
| Orienteering 35:00 [2]2.5 mi (14:00 / mi) | |
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| last session on sand dunes - was spot on - but was running slowly. |
| Orienteering 40:00 [3]2.5 mi (16:00 / mi) | |
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| v easy run around model area, which must have been mapped in an afternoon. |
Thursday Feb 22 |
| Orienteering 1:00:00 [2]6.0 mi (10:00 / mi) | |
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| most enjoyable sand dune area - map was spot on. Did 3 loops compass, no compass and a control pick. |
| Orienteering 45:00 [3]3.5 mi (12:50 / mi) | |
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| map memory - did this well. tried to build a bridge over river at end of session - failed. |
Wednesday Feb 21 |
| Orienteering 1:35:00 [2] | |
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| steady orienteering in sand dunes - felt really good. |
| Note | |
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| before comps felt I was coming down with something and managed to fight off head cold today. I was fortunate in that it stayed in head and I was able to run, albeit at low intensity |
| Orienteering 1:25:00 [3] | |
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| run in pm - got mixed up with Mike and we ran some legs harder, trying to out orienteer each other which was fun. |
Tuesday Feb 20 |
| Running warm up/down 10:00 [1]1.0 mi (10:00 / mi) | |
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| Orienteering race 50:00 [4]4.0 mi (12:29 / mi) | |
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| Chasing start - felt good. Got caught out by the butterfly loops again..doh. Could hardly run on the rocks |
| Orienteering 45:00 [3]4.0 mi (11:14 / mi) | |
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| cool run on sand dunes - got cocky ran it without a compass, and had brain melt half way round. Got good flow going. |
Monday Feb 19 |
| Running (leg stretcher) 15:00 [3]1.5 mi (10:00 / mi) | |
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| Running warm up/down 25:00 [1]3.0 mi (8:20 / mi) | |
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| Orienteering race 45:00 [3]4.0 mi (11:14 / mi) | |
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| Cool race in one of the toughest / challenging areas I have run on - really enjoyed it. Binned 3 minutes and took it too steady. |
Sunday Feb 18 |
| Running 20:00 [2]2.5 mi (7:59 / mi) | |
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| Easy run around hotel |
| Running warm up/down 15:00 [1] | |
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| Orienteering race 1:25:00 [3]8.0 mi (10:37 / mi) | |
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| WRE Race - started off well. Race would have been fine except for those pesky butterfly loops. Having lost 8 minutes by not visiting controls in order kinda loss will to continue at race pace.... |
Saturday Feb 17 |
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| Event: Portugal O-Meet
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| Running 20:00 [1]2.5 mi (7:59 / mi) | |
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| Easy run around hotel. Legs felt ok. |
| Running warm up/down 40:00 [1]4.0 mi (10:00 / mi) | |
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| Orienteering race 35:00 [4]4.0 mi (8:44 / mi) | |
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| First race - felt pretty good. Struggled with terrain and map a bit but pleased with overall result. |
Friday Feb 16 |
| Orienteering 30:00 [3]3.0 mi (10:00 / mi) | |
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| Model event - nice (if you like sleet and hail). Area was pretty special. |
| Note | |
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| Hamstring really sore again after the flight/car journey. Need to stretch more. |
Thursday Feb 15 |
| Orienteering 30:00 [1]3.0 mi (10:00 / mi) | |
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| Easy run around Bom Sucesso-Obidos - felt good to be on some technical areas. |
Wednesday Feb 14 |
| S+C 50:00 [3] | |
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| Heavy Wednesday session - getting better at skipping. |
Tuesday Feb 13 |
| Running warm up/down 50:00 [1]6.0 mi (8:20 / mi) | |
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| Running intervals 25:00 [5]4.2 mi (5:57 / mi) | |
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| Tough session - had to push hard to keep on 5 min mile pace. 1800, 1700, 1600, 1500 with approx 1.15 recovery. |
Monday Feb 12 |
| S+C 50:00 [3] | |
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| Running 1:00:00 [2]8.75 mi (6:51 / mi) | |
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| Steady run - legs felt tired and heart rate sluggish. Time was pretty standard though. |
Sunday Feb 11 |
| Running warm up/down 25:00 [1]2.0 mi (12:29 / mi) | |
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| Warm up/down |
| Orienteering race 1:04:00 [3]7.5 mi (8:31 / mi) | |
| ahr:152 |
| better run today - clean. Not pushing 100% but kept heart rate up. |
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| C • lucky bastard 5 |
Saturday Feb 10 |
| Running warm up/down 15:00 [1] | |
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| Warm up. Felt ok - but neck a bit sore |
| Orienteering race 1:10:00 [3]7.5 mi (9:20 / mi) | |
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| British Night Champs... mmm what to say not a good run - could blame, map, headtorch (bulb went), 6 hours in the car but boiled down to me not being able to find the controls. |
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| C • Classic Distance 2 |
| Orienteering 20:00 [1]1.5 mi (13:19 / mi) | |
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| warm down - looking for controls with Nick |
Friday Feb 9 |
| Running 30:00 [1]3.6 mi (8:20 / mi) | |
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| Run to gym and back |
| S+C 1:00:00 [3] | |
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| Did session that I normally did on Wednesday. Heavy weights seemed tough but manageable. |
Thursday Feb 8 |
| Running 1:00:00 [2]8.0 mi (7:30 / mi) | |
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| Steady run via/with Hallamshire. Started off with the 1:4 group but throat got a bit sore (HR ok though) so decided to take it easy instead. |
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| C • 1 in 4 fun 11 |
Wednesday Feb 7 |
| Orienteering 1:55:00 [2]10.0 mi (11:30 / mi) | |
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| Did Neil's long o (last ran summer 05) in the peaks with Oli. Felt tough in the heather - but gorgeous day. |
| Note | |
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| Felt tired after session with Oli so decided to miss weights. Throat a bit sore in the evening but appear to be fighting it off..... |
Tuesday Feb 6 |
| Running 40:00 [1]6.0 mi (6:40 / mi) | |
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| Steady run at lunch - it was cold. |
| Running warm up/down 50:00 [1]6.0 mi (8:20 / mi) | |
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| WU/WD - from intervals. Got abuse about wearing my orange top combined with my lycra blue trousers... but I dont mind, I've got broad shoulders - I don't think that Phil could have pulled off the outfit. |
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| C • you always pull it off.... 5 |
| Running intervals 38:00 [5]4.4 mi (8:38 / mi) | |
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| Tough intervals - 5x(500, 400, 300, 200) with 55, 50, 45, 40 seconds recovery. Felt ok - got a bit excited chasing (well at least trying to chase ) Jason - averages (1,25, 66, 48, 30).
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Monday Feb 5 |
| S+C 1:00:00 [3] | |
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| Standard Monday session - mainly dynamic work |
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| C • boo! 1 |
Sunday Feb 4 |
| Running warm up/down 25:00 [1]3.0 mi (8:20 / mi) | |
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| Pitch inspection before time trial. |
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| C • Baaaaa 4 |
| Running 30:00 [4]5.0 mi (6:00 / mi) | |
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| Time trial - 28.30 (split 14.09 /14.21) legs felt ok when started running. Was 50 odd seconds up on time about 1 month ago which was pleasing. Struggled to get HR up |
| Orienteering 1:35:00 [3]8.0 mi (11:52 / mi) | |
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| Group sesh around Wharncliffe. Lots of boulders and brambles (natch). Cool high intensity bit at far end. |
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| C • natch 1 |
Saturday Feb 3 |
| Running 40:00 [2]4.5 mi (8:52 / mi) | |
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| Run to start, between trains, and back in Mac Forest . Gorgeous day - made the most of the scenic (thanks Mike) journey there. |
| Orienteering (Trains) 40:00 [3]3.5 mi (11:25 / mi) | |
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| trains with Sheffield massif - really enjoyable stuff |
| Orienteering (Compass exercise) 55:00 [3]4.5 mi (12:13 / mi) | |
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| Compass exercise in pm. Forest was tough. |
| Running 20:00 [3]2.5 mi (7:59 / mi) | |
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| Run to start of O course and then back again (after course). Really nice run back along side of reservoir. |
Friday Feb 2 |
| Running 30:00 [3]3.7 mi (8:06 / mi) | |
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| Run to and from gym |
| S+C 1:00:00 [3] | |
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| lonely session in the gym by myself - mainly upper body stuff. |
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| C • when i eats me spinach.... 1 |
Thursday Feb 1 |
| Running 1:45:00 [2]14.0 mi (7:30 / mi) | |
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| Long run on roads around Sheffield. Started at Hallamshire and then ran all over the place - trying to push slightly up the hills. Met Mike and Oli at the end of the run which was pleasant. |