Monday Apr 30 |
 | S+C 50:00 [3] | |
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| Core circuit. Starting at 7.00am really hurts and doesn't help my coordination when I start my warm up of ladder drills.
Felt alive by the end though. Started to include some old school exercises like burpees but really trying to focus on a quality explosiveness of movement and they are all surprisingly tough! |
Sunday Apr 29 |
| Running 2:30:00 [2] | |
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| Long group run. Went out along bottom of Rivelin, up to conduit, High Neb, Stanage Pole and back home along the top of Rivelin. The route we were taking changed about 5 times during the run, but in the end we judged it about right.
Managed to keep Nails under control for most of the run which was an achievement in itself.
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Saturday Apr 28 |
| Running race 32:58 [5]10 km (3:18 / km) vdot: 65.2 | |
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| Kathy and Clare arranged to do a 10k at Rother Valley and I tagged along. Really hot day, with a nice breeze around the lake. Parking was a bit of a nightmare (needed an orienteering marshal to take control).
Ran a pb of 32:58 which was nice, particularly as I hadn't prepared for it in the slightest. Wish I could of stayed longer with the guy in front who ran 32:10. As Shep would say MikeS was impressive (he smashed his pb by 45 secs). Won in a very respectable 30:33. http://www.sheffieldathletics.co.uk/images/stories... |
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| C • Nice one 1 |
| Running warm up/down 30:00 [3] | |
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| Running 30:00 [3] | |
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| Steady arvo run with Mike to clear some of the crap from my legs. Ran back via Mike's house to pick up some stuff we had left in Dave's car....... |
Friday Apr 27 |
| Running 45:00 [3] | |
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| Run up through Hillsborough then a lap of Loxley. Lovely night for it. Took a map of high dam with me again and practised using a magnifying glass.
Spotted and followed some old hashing marks for a time, but resisted shouting "on on". |
Thursday Apr 26 |
| S+C 50:00 [3] | |
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| Another early morning S+C session - 7.00 start. Introduced some new exercises - mainly built around core and strengthening hip strength. Seemed to hit the spot. |
| Orienteering intervals 45:00 [4] | |
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| Trains with Nails and Sprot junior at Strines (shh! don't tell anyone). Some of it was gorgeous, most of it was not.
Tough training but good courses planned by Neil. Felt ok and technique was solid. Dave was running well and Nails showed a turn of speed on the last downhill loop - nice hurdling skills!
Clare and Kathy were 15 minutes late back to the car (we were 14 but that didn't matter).
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| Running 30:00 [3] | |
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| Running between trains. |
Wednesday Apr 25 |
| Running 45:00 [2] | |
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| Left Clare to drive the newly mended car back home and decided to run back. Lovely evening, but could feel the pollen in the air. |
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| C • pollen? 3 |
| Orienteering 35:00 [3] | |
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| Sheffield O training - cruised round the course, trying to run at even pace whole way round. Did not quite manage this, the Bermuda triangle that is Greno got the better of me again and again....Parts of the forest were dead sexy still. |
| S+C 50:00 [3] | |
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| standard sesh - nuff said |
| Note | |
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| Found out today that I will be running the WCs in Finland (owing to Murray withdrawing). Really pleased and keen to make the most of the opportunity available to me. |
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| C • Woohoo! 10 |
Tuesday Apr 24 |
| Running warm up/down 30:00 [1] | |
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| Warming up / down. Felt tired and sluggish on way out but perkier on way back. Bumped into Ash who also did 3.13 for the marathon, looks like he, Mark and Ant Squire all ran within 2 minutes of each other. Rob Little ran 1.15 for first half and 3 hours 15 for the second - apparently his knees locked (ouch). |
| Running intervals 30:00 [5] | |
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| 5 x 1 miles (with 1 min recovery) - ran round usual road route. Felt strong. |
Monday Apr 23 |
| Running 32:00 [3] | |
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| Run with map (of High Dam) around the streets - want to get in the habit of getting in steady Monday runs again like I did in the winter.
Nearly got hit by 1 car and 1 bike (and not coz I was reading the map) - would have been fun to have been running with Nails because I am sure we would have got ourselves into a punch up! |
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| C • Quite probably 1 |
Sunday Apr 22 |
| Running warm up/down 35:00 [2] | |
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| Easy WU/WD with Oli. You could certainly feel the tension of the juniors running FCC at the start - felt a bit strange not to be part of it.
WD to check out a control that I missed during the course. |
| Orienteering tempo 1:05:00 [4] | |
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| Run with OJ around Bentley woods. OJ led 1/3, I led 1/3 then we raced to the finish. I found this really interesting - OJ is very smooth in the terrain, but pace did not feel as hard as I expected (despite fact that from splits obviously running fast enough).
My 1/3 went ok apart from 2 blips, both on shortish legs. A case of slowing down and reading detail when needed. Felt smooth but controlled, and I don't think the pace dropped.
OJ blew me away on last 1/3 and I made my biggest mistake on the last control doh!.
Clare looked good on the run in - but should have run 4 seconds faster. |
Saturday Apr 21 |
| Running 1:50:00 [2] | |
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| "Long run out in the peaks with Oli, Neil, Rob and James. From Heatherdene, up Win Hill, along the ridge, Hagg Farm, Fairholmes, Lost Lad, Back Tor and Derwent edge. Struggled on the climb up to Back Tor and then Neil put the boot in along Derwent Edge so the last 30 minutes was quite hard. Then a picnic after. Spot on." (Mike Sprot 2007).
Foot still a bit sore but not too bad. |
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| C • Royalty payment 2 |
Friday Apr 20 |
| Cycling 1:25:00 [3] | |
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| To / from work. Cycling to work always seems like a good idea, cycling home at the end of the day not so great.
When putting my bike in one of the individual bikesheds, I found someone sleeping rough - can't be too nice. Makes you realise how lucky we are to be fit, healthy, fed and sheltered. (yeah I know that sounds corny). |
Thursday Apr 19 |
| Cycling 1:25:00 [3] | |
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| Cycling to and from work. Not that exciting a route and loads of pollution on roads. May try and start using the canal path a bit more, although there are loads of gates which could get annoying. |
Wednesday Apr 18 |
| Cycling 1:50:00 [3] | |
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| Cycling round peaks. All very nice, one of those days where everyone is enjoying themselves in the sun and all runners / bikers say hello to each other.
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| S+C 1:00:00 [3] | |
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| Weights - doing a standard set with reduced loads. Still felt pretty strong but will be aching over the next few days. Need get back into the habit of doing this 2 - 3 times a week again in the run up to WOC / selection races. |
Tuesday Apr 17 |
| Cycling 1:15:00 [2] | |
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| Cycle to and from work. |
Monday Apr 16 |
| Note | |
| (rest day) |
| Easy day, spent time at Hilton hotel listening to papers on shared services. |
| Note | |
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| Pretty disappointed with way selection races have gone for me. Treating these races as mock exam practice before the more important exams in the summer. Unfortunately, I have not been moved up to the top set (yet).
My school report would say stuff about "trying hard, enthusiastic, committed, but also...."lacks attention to detail, needs more focus, more exam specific preparation".
11 weeks to the selection races and 18 weeks to WOC gives me plenty of time to build on the solid base I have created. Looking forward to working with the guys and girls in Sheffield in respect of our assault on the selection races.
Going to spend an easy week licking my wounds and allowing my heel to sort itself out.
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| C • school report 2 |
Sunday Apr 15 |
| Running 15:00 [1] | |
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| Easy morning run - saying hello to the cows! |
| Orienteering race 40:00 [5] | |
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| Middle champs - CLOK tried really hard with the race which I appreciated, but don't think the area was quite up to the challenge. Really enjoyed race, but was simply not orienteering fast enough. Could easily have found the minute and change I needed for a top 3 finish, but all of the guys ahead of me made mistakes as well. Class results from OJ (again!) and NN (about time!). |
| Running warm up/down 15:00 [1] | |
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Saturday Apr 14 |
| Running warm up/down 15:00 [1] | |
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| Early morning run to stretch my legs. Felt good and springy. |
| Running warm up/down 30:00 [1] | |
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| Warm up and down from Sprint qualis. Great to soak up the sea, sand and razzmatazz that races appeared to be generating. |
| Orienteering race 15:00 [5] | |
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| Sprint qualification - what a great race. Tricky (ish) first control, down the slope, but got more straight forward from that point on. Managed to slip and slide on the steep bits (racing flats not footwear of choice). Ran steadily, but got a bit concerned when they announced me as finishing 3rd (actually going into the lead) going into the finish with a number of good guys behind me. Ironically, did actually fnish 3rd overall having been pipped by Squire and beaten by McCarthy. |
| Running warm up/down 30:00 [3] | |
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| WU/WD from finals. |
| Orienteering race 15:00 [5] | |
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| Another great race - really felt like a British champs. Generally racing with good flow and speed - made 2 mistakes, both related to not spotting the control (despite being within 5 meters of the flag on both occasions). These mistakes were 10 seconds and 30 seconds. Need to work on this - could have easily got a podium finish if I had been more alert. |
Friday Apr 13 |
| Note | |
| (rest day) |
| Chilling out - drove up to Scarbvegas with Neil / Ant and Clare. |
Thursday Apr 12 |
| Running warm up/down 10:00 [1] | |
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| Orienteering 15:00 [4] | |
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| Sprint training around a couple of courses Oli had planned around Walkley. Amazing that there are still places on the map that I had not been to! Felt sharp. |
Wednesday Apr 11 |
| Orienteering 15:00 [4] | |
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| Sprint race training delivered by Northrop enterprises and Whitehead productions - nice course. One sloppy error but really enjoyable. |
| Running warm up/down 30:00 [1] | |
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Tuesday Apr 10 |
| Note | |
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| resting and just a little bit of split geeking |
Monday Apr 9 |
| Running 15:00 [1] | |
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| Early morning run - back, legs and bum sore. |
| Running warm up/down 30:00 [1] | |
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| Orienteering race 37:00 [5] | |
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| Relay - really good to be in a team with Mike, Neil and Nick.We didn't run to our full potential, but watch out for us at the British.
Mistake of the day: I mispunched (fair cop - I f*cked up). Rest of team really nice about it (well at least to my face!), but I really have no excuse....pretty disappointed.
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| C • Behind your back... 2 |
Sunday Apr 8 |
| Running 15:00 [1] | |
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| Early morning run. |
| Running warm up/down 30:00 [1] | |
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| Orienteering 1:46:00 [5] | |
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| Classic - messy all the way round the course. Head not really in it - difficult starting first.
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Saturday Apr 7 |
| Running 15:00 [1] | |
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| Early morning run - legs felt springy. |
| Running warm up/down 30:00 [1] | |
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| Orienteering 34:00 [5] | |
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| Middle race - again mainly clean. Lost about 1 minute in total through lack of smoothness and a bad route choice.
Mistake 2 of the weekend: Control did not register at number 11. Thought I was safe because had a backup card, but then realised that the elastic band I had used to keep it attached to the brick had stopped any punches registering. Not amused.
Would have been.....5th (4th Brit) |
Friday Apr 6 |
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| Event: JK 2007
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| Running 20:00 [1] | |
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| Easy morning run. |
| Running warm up/down 35:00 [1] | |
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| Soaking up the atmosphere at the Sprint - it was great. |
| Orienteering race 12:00 [5] | |
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| Sprint race - went pretty clean but would have liked to have had been a bit smoother in and out of controls.
Mistake 1 of weekend: touched the finish rather than punched it losing approx 25 seconds. Very grateful for the speedy response of the guy who ambled 5 meters over to casually tap me on the shoulder and tell me that I hadn't punched.
Would have been..... 6th (5th Brit). Awesome from Oystein. Oli a sprinter...who knew? |
Thursday Apr 5 |
| Note | |
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| Rest - nice and easy day. |
Wednesday Apr 4 |
| Running 10:00 [4] | |
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| Slow and easy run...only kidding....2 x 3.40 at usual pace, with usual recovery.
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| C • Guan 1 |
| Running warm up/down 15:00 [1] | |
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Tuesday Apr 3 |
| Running warm up/down 15:00 [2] | |
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| Running tempo 15:00 [4] | |
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| 3 x 3.40 @ 10 k pace - 10% with 2 min recovery. Felt pretty good. |
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| C • I wonder... 3 |
Monday Apr 2 |
| Running warm up/down 20:00 [1] | |
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| Running tempo 20:00 [4] | |
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| 4 x 3.40 round Lansett Cycles route with 2 minutes recovery. Aiming to run @ 10k pace - 10%...which I did exactly; honest. |
Sunday Apr 1 |
| Running warm up/down 20:00 [1] | |
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| Easy early morning run around the Sprot estate - with a bit of stretching thrown in for good measure. |
| Running warm up/down 1:00:00 [1] | |
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| Warming up and down by running laps of the park. Kept running back to the assembly area to stop running but kept bumping into people on warm up / warm down jogs so ran a bit more than was intending. |
| Running race 10:12 [5] | |
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| Northern 12 stage relay. Was running a 2 mile leg around an undulating course in an exciting suburb of Sunderland. Race went ok, managed to catch a few places which was nice - but mainly thanks to the hard work of the guys before.
Worse thing about the race was having to run as M Crane, because I had been left off the team sheet! |
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| C • M Crane 3 |
| Running 10:00 [5] | |
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| Did 2 x 5 minute intervals after the race to make it more of a worthwhile session. |