Saturday Mar 31 |
 | Note | |
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| Rest - played at being Rambo at Al, Andy, and Jules' stag do.
Everyone looked pretty ropey in the morning; Al was found last night asleep in a grave yard!
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| C • Rambo 2 |
Friday Mar 30 |
| Orienteering 1:00:00 [3] | |
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| Did Greno course + a bit of warm up warm down. Foot a bit sore in terrain. My magic solution of multiple layers of foot protection means I am nearly falling out of the shoe - need to develop a plan B.
Orienteering pretty well. Nice course by NN |
Thursday Mar 29 |
| Running warm up/down 20:00 [1] | |
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| Orienteering 40:00 [4] | |
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| 4x2 k loops around the street map! It is awesome. Definitely up to a proper big city centre sprint race.
Ran with some taping, orthotics and heel cushions and made running (almost) pain free.
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Wednesday Mar 28 |
| Cross training (Aqua jogging) 1:00:00 [3] | |
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| More fun splashing around in the swimming pool - tried to concentrate on running drills down one width, and pushing the pace on the other width. Can't really figure what my pulse is doing because my new Polar strap is not picking up very well underwater. Unfortunately there were no water slides to finish off with. |
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| C • widths 8 |
| S+C 1:00:00 [3] | |
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| Steady session - with extra plantar work. |
| Note | |
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| Heel pretty sore after yesterdays session. |
Tuesday Mar 27 |
| Cycling 1:10:00 [2] | |
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| Cycling to and from work (via track on way home). Realised that I had left helmet at home in the morning, once I had freewheeled all the way down Hoole St. Figured that sods law would have me stack it / crash if I decided to carry on so turned round and went back up the hill - doh. |
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| C • effort 1 |
| Running intervals 22:00 [5] | |
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| 4 x 3.40 @ well trying for 73 second lap pace (which was hard because I wasn't on a track!) with 2 minute recovery. On grass - first real run for over a week. Could still feel heel, but it loosened off as the session went on - real test will be about how it settles down. |
Monday Mar 26 |
| S+C 50:00 [3] | |
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| Standard session - with extra plantar work and some stretching. |
Sunday Mar 25 |
| Cross training 20:00 [1] | |
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| On the cross country skier |
| Cross training intervals 40:00 [5] | |
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| Cross country skier - 3 x 10 minutes @ pace (think 10k kinda exersion (ish)) with 3 minute recovery. HR got up nice and high doing the session, and felt hard but too hard. |
| Cycling warm up/down 20:00 [1] | |
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| Cycling to / from gym. |
Saturday Mar 24 |
| Cycling 1:50:00 [3] | |
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| Nice cycle - quads / hamstrings feeling a bit better than they were on Wednesday. HR getting up pretty high relative to Wedneday - not sure why? |
Friday Mar 23 |
| Cross training 55:00 [4] | |
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| 10 min WU/WD then 6 x 2.30 with 5 minute recovery. Tried to push pretty hard (HR got up pretty high). Definitely, getting some stares from people when I was getting a bit of a sweat on! |
Thursday Mar 22 |
| Note | |
| (rest day) |
| Enjoying a day of sloth; and a prince 2 management course in Birmingham. |
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| C • fun fun fun 5 |
Wednesday Mar 21 |
| Cross training 1:00:00 [2] | |
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| Swimming 10 minutes wu/wd then 40 minutes with my old nemesis the aqua jogger. Respect to Boris / Rob W / anyone who does this regularly. Least I didn't get laughed at too much. Always struggle to get my heart rate up. |
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| C • haha 3 |
| S+C 1:00:00 [3] | |
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| Standard Wednesday session - but added some plantar strength sessions in and took out all the dynamic work. |
Tuesday Mar 20 |
| Cycling 1:10:00 [1] | |
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| Cycling to and from work - via gym on way home. Forgot how much fun it is to cycle up the hill to home...got blown all over the place (and not in a good way). |
| Cross training intervals 36:00 [5] | |
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| 24 x 30 seconds on 1 minute off. Pushing really hard on the 30 second intervals. Managed to get up quite a lot of lactate. Must have looked pretty strange in the gym. |
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| C • Hats off 2 |
| Cross training warm up/down 25:00 [2] | |
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Monday Mar 19 |
| S+C 55:00 [3] | |
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| Standard Monday session. Felt pretty good. Foot still a bit sore. |
Sunday Mar 18 |
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| Event: CompassSport Cup Round, Greno Woods, Yorkshire
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| Cycling 45:00 [1] | |
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| Cycling out to Greno to help at the Compass Cup event - got hailed on and nearly blown off my bike. Nice. Tried to push on hills. |
| Cycling 1:15:00 [1] | |
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| Cycling home, via lots of hills and tracks in Whancliffe. Couldn't get in my bottom bracket which made the hills even more interesting. Watched in awe as some young tykes threw themselves down some ludicrously steep hills. |
Saturday Mar 17 |
| Running warm up/down 50:00 [1] | |
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| Warming up (30 minutes - bit stiff) and down around time trial route. Legs felt ok but heel still a bit sore. |
| Running race (Time trial) 18:00 [5]5 km (3:36 / km) vdot: 56.3 | |
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| Time trial course - 18.28. 33 seconds up on the time I did in October so really pleased. Mats Haldin did 17.58 beating Jamie's old course record by 3 secs. GG did 18.22 I think. |
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| C • boosh! 3 |
| Orienteering 55:00 [2] | |
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| Steady O session. Could feel heel all way round so took it steady. Think I am going to have some time off running now to allow it to settle down. |
Friday Mar 16 |
| Running 30:00 [2] | |
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| Easy run down to Hillsbrough then 1 x 800m around the loop at a fastish pace. Then a run home. Could still feel heel, but it appears to be getting better.
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| C • Good luck 2 |
Thursday Mar 15 |
| Running warm up/down 45:00 [1] | |
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| Run to Hallamshire, and then the back route to Tricketts hill (Mike was right on route choice). Heel still a little sore but appeared to be getting better. |
| Running hills 15:00 [4] | |
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| Did 2.67 (out of 4) sets at Tricketts. Funny to be arguing about where the hill sets should finish during the recovery! No one had much time for the guy that thought we were not running far enough!
Legs felt strong, but hips a bit tight (from cycling?). |
Wednesday Mar 14 |
| Cycling 1:50:00 [1] | |
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| Went cycling around peak - gorgeous day. Really enjoyed myself and it was fun to do something a bit different. |
| S+C 45:00 [1] | |
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| Not really up to any weights because of foot but focused on stretching, mobility and "playing with" my pelvis! |
| Note | |
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| Foot really sore still (even to stand on). Missed first day of planned training for about 6 months! Went to physio who thought that it was related to my back (no surprises there) and thinks it should clear up in a day or so - so fingers crossed. |
Tuesday Mar 13 |
| Running 20:00 [1]2.5 mi (7:59 / mi) | |
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| Early morning jog - very easy |
| Running warm up/down 55:00 [1]7.5 mi (7:19 / mi) | |
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| Warm up and warm down. Had to run home on my tod. At start of jog home got a sharp pain in my heel (plantar fasciitis?), it didn't ease off and really hurt for whole run. |
| Running intervals 25:00 [5]4.0 mi (6:14 / mi) | |
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| 4 x 1 mile with 65-68 seconds recovery (depending on how generous Ian was feeling). Did them in 4.50, 4.52, 4.54, 4.52. Pleased because this is the fastest set that I have done yet. |
Monday Mar 12 |
| S+C 1:00:00 [3] | |
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| Revised session - including extra hamstring work. Felt ok considering the early start. |
Sunday Mar 11 |
| Running warm up/down 20:00 [1] | |
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| Fare dodging run to the assembly field - got a bit of a dab on. |
| Running warm up/down 35:00 [2] | |
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| Warming up / down. |
| Orienteering race 1:00:00 [4] | |
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| UK Cup 1 - 9th place. So So result - needed some fire in my belly. |
Saturday Mar 10 |
| Running 20:00 [1] | |
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| easy morning run around sunny Sheffield - quite like these early sessions on race days to stretch the legs. |
| Running warm up/down 45:00 [1] | |
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| Warming up and down. Trying not to get too nervous. Took comfort in the fact that I wasn't dreading it as much as Oli was. |
| Running race 40:00 [5] | |
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| National cross country champs in Sunderland. Felt strong at the start and just tried to hang on till the finish (not nice). Quite fun to constantly have to fight with people all around you all the time. Pleased with result 87th, but couldn't help but feel could have finished higher if pushed a bit harder.... |
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| C • Misters Peace & Jebb 9 |
Friday Mar 9 |
| Note | |
| (rest day) |
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Thursday Mar 8 |
| S+C 55:00 [3] | |
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| Running warm up/down 50:00 [1] | |
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| warm up - warm down at hallamshire |
| Running intervals 7:31 [4] | |
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| 3x laps of hillsborough park, cruising, faster, faster still (2.35, 2.30, 2.26) |
Wednesday Mar 7 |
| Running warm up/down 20:00 [2]2.0 mi (10:00 / mi) | |
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| Orienteering 1:05:00 [3] | |
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| running around Macclesfield Forest - went out with Oli, Jenny and Laura. Good session - feeling bit tired from track but oing well. |
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| C • Part-timers! 3 |
| Running warm up/down 15:00 [2]1.5 mi (10:00 / mi) | |
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| Warm out in the afternoon at Errwood, after nice, but costly, pub lunch. |
| Orienteering 40:00 [3] | |
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| Control pick around Errwood - good strength training through the boggy terrain. Orienteering went well when focused. |
Tuesday Mar 6 |
| Running warm up/down 50:00 [1]6.0 mi (8:20 / mi) | |
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| wu around track.Lonely wd just with OJ, the plague has wiped everyone out! |
| Running intervals 30:00 [5]3.2 mi (9:23 / mi) | |
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| track session - one of Ian W's most complicated sessions - Bonderenkos. It is testament to how long I have been going to track that I almost now understand it! 3 x (400m fast, 400 10k pace, 300m fast, 300m 10k pace, 200m fast, 200m 10k pace, 100m fast, 100m 10k pace). We had approx 4min recovery.Tough session, but seem to be finding my legs again - 6.05, 5.58, 6.04. |
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| C • It's not quite that simple... 4 |
Monday Mar 5 |
| S+C 1:00:00 [3] | |
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| standard Monday session - good to see John Rocke in gym as well. Felt pretty good during session. |
Sunday Mar 4 |
| Running warm up/down 30:00 [1] | |
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| Orienteering 1:30:00 [3]6.0 mi (14:59 / mi) | |
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| oing around High Dam - awesome. 4 different loops where I tried out different things - compass, no compass (flow), simplification and racing / pulling it all together. Lots of controls really added to the tally.. |
Saturday Mar 3 |
| Orienteering 1:15:00 [2] | |
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| Orienteering around Bouth. Focused on staying "30 meters ahead" on first loop and then on compass and simplification on second. Spiking controls nicely. |
| Orienteering 45:00 [4]4.0 mi (11:14 / mi) | |
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| Yellow jersey race around Bethecar and Planet X. Planet X was awesome -big smile on face when racing around it. Spiked all but one of the controls in the course, but didn't pick many optimum lines, felt like bouncing off the forest rather than running through it at times. |
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| C • Planet X 4 |
| Running warm up/down 30:00 [1]2.5 mi (11:59 / mi) | |
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| warm up and warm down (literally up and down the hill), with a bit extra at the end with Scott. |
Friday Mar 2 |
| S+C 50:00 [3] | |
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| S+C - focused on squats to practice technique |
| Running warm up/down 20:00 [1]2.5 mi (7:59 / mi) | |
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| Running intervals 40:00 [4] | |
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| Foxdahl session on roads (wanted to feel a bit of speed in legs) - 20 x 90on, 30off @threshold pace. Struggled to start with but felt better by end of session. |
Thursday Mar 1 |
| Running 40:00 [2]5.0 mi (7:59 / mi) | |
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| steady run at lunch time. Felt tired still so decided to move my intervals till Friday. |