Wednesday Apr 30 |
 | S+C 35:00 [3] | |
| |
| First session back doing weights - so started off steady.
2 x 12 x 60kg back squats
2 x 12 x 40kg front squats
2 x 12 x 15kg lunges (on either leg)
Then some core stuff and a few press ups. |
| Running 1:08:00 [2]9.0 mi (7:33 / mi) | |
| |
| Run to work in the am, then to Beeley, and home again after the session. |
| Orienteering 33:00 [3]3.2 mi (10:17 / mi) | |
| ahr:135 |
| Steady run around Beeley. Legs really tired from weights and running, so although I tried to push a little they just were not with it. Orienteering went well so pleased with that. |
Tuesday Apr 29 |
| Running 1:25:00 [2]10.0 mi (8:30 / mi) | |
| |
| Run to work, track then home again. Decided to avoid all the puddles on the way back. |
| Running intervals 40:00 [5]3.0 mi (13:19 / mi) | |
| |
| 3.5 * 600m, 3 * 500m, 4 * 300m. 75 seconds between reps, 3 mins between sets. Stopped half way through the third 600m because heart and legs felt really funny - HR went all over the place. Took it steady in the pack from then onwards.
|
Monday Apr 28 |
| Running 36:00 [2]4.0 mi (9:00 / mi) | |
| |
| Run to work and then home again after drills. |
| S+C (Pilates) 1:00:00 [1] | |
| |
| Steady session in the gym. The popularity of this session has exploded recently and the gym has been full. |
| S+C (Drills) 30:00 [3]0.75 mi (39:59 / mi) | |
| |
| Met Gareth after pilates and he put me through my paces (literally) with a drills session. |
| Running 37:00 [3]5.5 mi (6:43 / mi) | |
| |
| Steady run at lunchtime. Explored a new part of Sheffield (Woofindin Road) up from Bingham Park. |
Sunday Apr 27 |
| Orienteering 1:17:00 [4]7.0 mi (10:59 / mi) | |
| ahr:150 |
| Bigland Badge event. Feeling a little bit delicate on way round but enjoyed it all the same - focused and smooth for first 1/2 then lost a bit of time in the middle but got it back together again by the end. Although I really enjoyed it I felt that the course was not the greatest (there were a few legs where best option was to leg it out to paths, run round large chunks of fences ).
|
| |
| C • Quickroute 1 |
| Orienteering 16:00 [2]1.5 mi (10:40 / mi) | |
| |
| Went out to run the first part of the M40 course, practicing looking up and focusing on compass - worked well. |
| Running warm up/down 10:00 [1]1.0 mi (10:00 / mi) | |
| |
| |
Saturday Apr 26 |
| Running intervals 1:10:00  10.0 mi (7:00 / mi) | |
| |
| Needed to be in the Lakes for Dickie's wedding by 11.30 (near Ulpha) so had a very early start and was out the door, having had some juice and a strong shot of coffee, by 06.50.
Was going to do terrain intervals but Clare banned this on account of being late for said wedding. Decided instead to try and do some 1/2 marathon practice so did 2 x 3 miles (with 3 minutes recovery) on the road out to Oughtibridge. Did first set in 16.43 (Av HR 155) (didn't realise quite how much up hill this was - relatively speaking) and second in 15.56 (Av HR 154). Probably trying harder than will be able to sustain for 13 miles but it was a good effort.
Wedding was great- shame weather was not a touch better - and had a really good time.
|
| S+C (Drills) 5 [1] | |
| |
| |
Friday Apr 25 |
| Running 35:00 [3]4.5 mi (7:46 / mi) | |
| |
| Run home - was planning on doing intervals but let myself off because I was knackered. Not pleased to arrive home to realise I had left my keys at work - doh. Craney and Grace (2 points) had a good laugh when I met them on the way to my secret, emergency spare key, hiding place. |
| S+C (Drills) 5 [1] | |
| |
| |
Thursday Apr 24 |
| Running 42:00 [1]5.3 mi (7:54 / mi) | |
| |
| Run to work and then home again. |
| Cycling 2:05:00 [3] | |
| |
| Out in the peaks with Chris G. Really enjoyable, able to hold my own on the uphills but predictably Chris smoked me on the down hills. Chris wanted a hilly ride so took him up all the Sheffield Classics:- Stannington Road, Lodge Lane, Ringinglow Road,A625 (Frogatt to top Longshaw).
Got in a bit of tussle with another rider on the A625 which was fun. |
Wednesday Apr 23 |
| Running 24:00 [1]3.3 mi (7:16 / mi) | |
| |
| Steady run to work |
| Running 55:00 [3]8.5 mi (6:27 / mi) | |
| ahr:145 |
| Good honest effort up the parks and then back down again. |
| S+C 5 [1] | |
| |
| Drills |
Tuesday Apr 22 |
| Running 25:00 [5]3.8 km (6:35 / km) | |
| |
| Track 1 x 1k (2.48) followed 5 minutes later by 1 x 800m (2.10 - just to try and keep up with Candyman) then 10 x 200m with 1 minute recovery (running a relay in 3s).
Good stuff but my legs were knackered. |
| Running 1:05:00 [3]8.0 mi (8:07 / mi) | |
| |
| Run to track and then home. |
| S+C (Drills) 5 [1] | |
| |
| |
Monday Apr 21 |
| Running 30:00 [3]4.0 mi (7:30 / mi) | |
| |
| Run to see Kim and then run home.
Seeing Kim was positive - back not in too bad shape (although was really tight). We worked through imbalances etc and there are some clear areas for me to work on which I am pleased about.
|
| S+C (Drills) 5 [2] | |
| |
| Drills - hip walks (front, back and side side). |
| Running 18:00 [3]2.0 mi (9:00 / mi) | |
| |
| Run to work |
Sunday Apr 20 |
| Orienteering race 40:00 [5]4.7 mi (8:30 / mi) | |
| ahr:160 max:168 |
| Relays. Mike set me off in a solid position. Ran solidly and was pleased to have lost maybe 30 seconds in total (maybe another 30 seconds in terms of hesitancy in the green but this was more like an investment). Caught Hector in the green right and the end and was pleased to pip him into the finish - shame I couldn't have given Nick more of a cushion.
Again I was way down on the fastest times (OJ 36, EM / JD 37). There is no way I could have found those extra 3 minutes or so. HR was pretty high (same average as yesterday - my max is 173) but just could not get any more speed out of my legs.
Going to work on Drills, strength and terrain running in the build up to the selection races.
|
| Running warm up/down 15:00 [3]1.5 mi (10:00 / mi) | |
| |
| Lots of warming up, not so much of the warming down! |
Saturday Apr 19 |
| Running warm up/down 30:00 [2]3.0 mi (10:00 / mi) | |
| |
| Long warm up and little warm down (with Clare - thanks!). Hips and glutes felt really tight, but when stretching them they were not actually that bad. |
| Orienteering 1:33:00 [5]11.0 mi (8:26 / mi) | |
| ahr:160 max:169 |
| British Elite Classics - 13th place. Not happy. Got really excited when I first got to look at the map. Orienteering steadily, but not totally cleanly (about 4-5 minutes lost in total) but still no where near the top end. Just could not engage 5th gear. Seeing Mike certainly made me focus harder!
Interestingly, like Magic I got better as I went on. |
Friday Apr 18 |
| Orienteering 40:00 [3]2.5 mi (16:00 / mi) | |
| |
| Run around Roseile. Glorious weather. Orienteering well; looking forward to the races. |
Thursday Apr 17 |
| Running 30:00 [3]4.5 mi (6:40 / mi) | |
| |
| Steady run from chez Teed (staying in Chepstow after a conference). Ivan's leg is crook so he cycled next to me whilst I jogged - luckily he resisted the temptation to keep goading me into running faster!
The village had a scarecrow trail which made the run all the more interesting! |
Wednesday Apr 16 |
| Running 30:00  4.0 mi (7:30 / mi) | |
| |
| Run with Clare up the valley, threw in a couple of surges to try and wake up the legs. Took a map of Culbin with us to geek it up. |
Tuesday Apr 15 |
| Running 25:00 [2]3.0 mi (8:20 / mi) | |
| |
| Run down to see Kim and back. She sorted out my problem pretty quickly - immobile back. It seemed to respond to treatment and settle down well. |
| Running 50:00  7.0 mi (7:08 / mi) | |
| |
| Missed track due to a late meeting. Decided to go and do spirals instead (inspired by Mike who did it a couple of weeks ago).
Only did one set (up and down) and felt ok, but not amazing. Great views of the city to be had. |
Monday Apr 14 |
| S+C (pilates) 55:00 [3] | |
| |
| |
| Running 20:00 [2]2.5 mi (7:59 / mi) | |
| |
| Steady run home - right hip sore and felt clunky. |
Sunday Apr 13 |
| Orienteering 37:00 [4]5.1 mi (7:14 / mi) | |
| |
| Aire local event at Bramham Park. Really pissed it down on the way to the race, but it held off for event itself. Nice, but straight forward, area - tried to stay at a relaxed but fast pace. One small mistake - 20 seconds at 12 where the control was slightly further east than indicated on map. Pleased to be out.
|
| |
| C • QuickRoute 15 |
| Running warm up/down 15:00 [1]1.8 mi (8:20 / mi) | |
| |
| |
Saturday Apr 12 |
| Running tempo (Time trial) 28:52 [4]4.2 mi (6:51 / mi) | |
| |
| Having decided that I need to do more terrain running I decided to revisit the time trial at Greno. Was going to do 3 x 1 lap (2.1 miles each according to my watch), but having done the first thought I was on for an ok time, so carried on to do the second lap (the official time trial distance. Lap 1 was 14.23 and lap 2 14.29. Was not going flat out so pretty pleased with my times.
The course was still really runnable (I was in shorts) but there were a few extra trees to jump over / avoid (no Mike we couldn't have moved them), so I think the course is now a bit slower than last year.
OJ has the record with 27.36 and my pb is 28.30. |
| |
| C • map of time trial 9 |
| Running 35:00 [3]3.2 mi (10:56 / mi) | |
| |
| Warm up / down |
Friday Apr 11 |
| Running 32:00 [2]4.0 mi (7:59 / mi) | |
| |
| Run to work in the am and home in the pm. |
Thursday Apr 10 |
| Running 18:00 [1]2.0 mi (9:00 / mi) | |
| |
| Run to work - nice and steady. |
| Running 50:00 [4]8.0 mi (6:14 / mi) | |
| |
| 10 min wu/wd then 40 minutes of 90:30 running. Normally spot someone I know out but not today - the points gods were against me. |
Wednesday Apr 9 |
| Running 1:55:00 [3]22 km (5:14 / km) | |
| |
| Long run with Mike up to Wharncliffe. Started off nice enough but the cold rain was stinging by the end.
Did a bit of map geeking with Mike (straight is great). |
Tuesday Apr 8 |
| Running 1:05:00 [3]8.0 mi (8:07 / mi) | |
| |
| Run to track and then home - tired. Mike was uncharacteristically chirpy. Neil explained that a track session was just like a normal run for him, only normally his sprints were on account of someone chasing him who he had just abused. |
| Running 20:00 [3]5 km (4:00 / km) | |
| |
| An Ian special - 2 x 10 minutes with 3 minute recovery. First 10 minutes did 200m and second 10 doing 300m. Felt fine for first 1.5 reps but then really struggled on last few. |
| |
| C • Running hard?? 3 |
| Running 18:00 [3]2.0 mi (9:00 / mi) | |
| |
| Run to work - forgot what a joy it was to run up the hill to Walkley first thing in the morning. |
Monday Apr 7 |
| Orienteering 55:00 [3]8.0 mi (6:51 / mi) | |
| |
| Run home from pilates - via Crimicar lane and then into Rivelin Valley. Stopped off to see the Buckley baby. |
| S+C (pilates) 55:00 [3] | |
| |
| Loads of people tonight - 30 + (even Clare made an appearance). |
Sunday Apr 6 |
| Running warm up/down 45:00 [2]5.0 mi (9:00 / mi) | |
| |
| Warming up / down for the qualifiers and sprints. |
| Orienteering race 13:00 [4]4 km (3:15 / km) | |
| |
| Cheated death in the qualifiers. Kept it nice and steady. Was lucky on the first control in the wood which I fell over, but other than that a clean run. |
| Orienteering race 14:30 [5]4 km (3:38 / km) | |
| |
| Sprint final, 7th. Disappointed - was pushing hard (maybe trying too hard) and made 3 route choice errors (costing me 30 seconds in total). Really struggle to understand why my running speed does not transfer over so easily to the sprints - even controls that I am running perfectly I am a little behind the pace. Something to think about... |
| |
| C • something to think about... 9 |
Saturday Apr 5 |
| |
| Event: British Elite Middle Distance
|
| Running warm up/down 20:00 [2]2.0 mi (10:00 / mi) | |
| |
| |
| Orienteering 37:00 [5]4.5 mi (8:14 / mi) | |
| |
| Middle final. Mispunched control 50m away from our number 6. Got confused when I missed the small path that was going to be my attackpoint; relocated by number 10, then said "ok control should be at top of next re-entrant" - in fact the control was 2 re-entrants over. Bugger. Missed the next one because it was a short leg and I made a parallel error.
Lost about 45 seconds disqualifiying myself and getting lost which would have been better spent spiking the correct controls and running to a solid 4th position.
|
Thursday Apr 3 |
| Running 25:00 [2] | |
| |
| Warm up / down - long lonely run home. |
| Running 25:00 [2]3.5 mi (7:08 / mi) | |
| |
| Warm up / down - long lonely run home. |
| Orienteering 22:00 [3]6 km (3:40 / km) | |
| |
| 3 x sprints planned by OJ and JJ. Lots of fun and lots of people out. Struggled to get into it on the first few but was flowing nicely by the third. |
Wednesday Apr 2 |
| Running 1:10:00 [2]11.0 mi (6:21 / mi) | |
| |
| Easy run with Mike, doing a bit of Hopwas geeking on the way. Felt very sluggish today, but think I am just tired after yesterday's efforts.
Got my Forerunner back (thanks Nails), and am already looking forward to a full return to nerd'em.
|
Tuesday Apr 1 |
| Running 1:05:00 [2]8.0 mi (8:07 / mi) | |
| |
| Run to track and then home again - totally spaced out on the last 2 miles home. |
| Running 26:00 [3]4 km (6:30 / km) | |
| |
| Thought that this would be a pretty "easy" session but forgot how tough 500m were. We were meant to run 8 x 500m at "2k" pace whatever that was. Knocked them all out between 1.23 and 1.20 (going through 400m between 63-65). Really struggled through the last 2.
Heard a rumor that Nails was going to come along, but as Mike pointed out this was a classic April's Fool. |