Thursday May 31 |
 | Running 1:00:00 [3] | |
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| Orienteering around Shrone Hill - the campsite we were staying on was on the map!. Really tough on the lower parts of the hill (open moorland) but great and runnable (well for this part of Ireland!) on the top. |
| Running 1:10:00 [3] | |
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| Run from the B&B (we decided to treat ourselves) at Allihies - up over the old copper mines and then on to a nearby hill past some satellite receivers. It was an ace run with some amazing views. Felt that I had earned my Guiness by the end of it. |
Wednesday May 30 |
| Orienteering 1:10:00 [3] | |
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| Orienteering again - this time in the wet and pouring rain. Again it was tough open moorland, with lots of rocks and stuff. Really enjoying myself by the end. |
| Running warm up/down 20:00 [1] | |
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| Warm up and down. |
| Running intervals 30:00 [4] | |
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| Intervals along flattish rocky paths. With all the mountain running I wanted to do something a bit faster to get my legs turning over.
4, 3, 2, 1 then 1, 2, 3, 4.
Felt tired but satisfied at the end of the session and it made the blackstuff taste even better that evening. |
Tuesday May 29 |
| Orienteering 1:50:00 [3] | |
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| Running around world cup courses (plus getting to start and down again). Really enjoyed this, but found it incredibly tough. Did most of it with Markus. |
Monday May 28 |
| Running 2:30:00 [3] | |
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| What a fantastic run / day. Magic the mountain goat lead about 15 of us on a 18k run over he MacGillicuddy Reeks, containing Carrauntuohill, the highest mountain in Ireland.
We had a number of groups and Markus, Jase and I started about 40 minutes after the others. Once we caught them up with did some other hills and some scrambling. Views were amazing - this was one of the best days I have ever spent on the hills (and I have been up Bleaklow).
Total time on the hills was 4.30 but about 2.00s was walking scrambling. |
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| C • obviously... 2 |
Sunday May 27 |
| Running 30:00 [2] | |
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| Easy run to try and clear my head and my legs. Felt a bit groggy. |
| Orienteering 1:10:00 [3] | |
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| Run around world cup relay courses. Map had changed quite a bit, but parts of it were great. It was basically all around the grounds of a stately home Muckcross house.
Did some extra running afterwards with a few 2 minute efforts. |
Saturday May 26 |
| Running 1:10:00 [3] | |
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| Run with Dickie up the hills closest to the cottages at Kenmare. Really nice day and hills were steep, rocky and tough - but views were amazing.
Back in time for a change and then onto Andy Simpson and Toni's wedding. It was a great service (with a stand up comedian of a vicar) and the food / party afterwards were fantastic.
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Friday May 25 |
| Running 1:00:00 [4] | |
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| Running to Rotherham. Took note from RobW and Sheps training and decided to do a hardish session first thing. Ran for 15 minutes steady then continued to wind it up for 40 minutes then took it easy for last 5. Had a gel for breakfast (yuck) first thing, but rewarded myself with a bacon butty when I got into Rotherham (for my last day at work!). |
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| C • enjoy 8 |
Thursday May 24 |
| Note | |
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| Realised that I had not had a complete day off for some time so decided to play hooky today. Felt really nice, to have an impromptu day off - as soon as I had made the decision, felt more relaxed and refreshed. I know I need to get a life... |
Wednesday May 23 |
| S+C 1:00:00 [3] | |
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| More Russian walks, more pain (and funny looks) |
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| C • Maps 2 |
| Running warm up/down 50:00 [3] | |
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| Run to Loxley and back with Neil - pretty tired by the run home. |
| Orienteering 38:00 [3] | |
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| Loxley - map memory. Tough exercise - good to keep your focus (which I didn't all the time!). Good course by Jen - thanks. |
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| C • Route choice 2 |
Tuesday May 22 |
| Running 40:00 [3] | |
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| Steady lunchtime run - felt pretty sluggish but time for route was pretty standard. |
| Running warm up/down 30:00 [2] | |
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| Running race 35:00 [5] | |
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| Totley Moor fell race. Route was pretty tough. Felt tired from start but impressive running from Nails and RobL. Little Dave caught up with me again just before the final descent, but I managed to get away from him - this is a personal record of not being overtaken when running downhill. |
Monday May 21 |
| S+C 1:00:00 [3] | |
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| Standard session, but we focused on doing funny walks at the end for 15 minutes. This was a real killer - all focused on improving coordination and hip strength. |
| Running 1:00:00 [3] | |
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| Run over to Loxley - looking for tapes for Wednesday's course - didn't find any. Really nice evening and the dog walkers didn't even spoil it. Had to wait for a horse on a track while it did a poo which was nice - I didn't see the owner stop to put it in a bag like some of the dog owners though.... |
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| C • cheat 4 |
Sunday May 20 |
| Running 45:00 [3] | |
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| Running to the park before session. |
| Running intervals 30:00 [5] | |
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| Intervals around a hilly part of the park (Gloucester Park - Basildon's jewl in its crown). 4, 3, 2, 1, 1,1,1,2,3,4 (with recoveries going down in line with the efforts). Tough session and Ant made me work hard. |
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| C • Day of Rest?! 1 |
Saturday May 19 |
| Running 1:30:00 [3] | |
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| Long run around delightful Basildon with Ant Squire. It was good to back to my roots - ploughed overgrown fields, with poorly maintained footpaths - oh what a joy. Most fun was that Ant had one of the new Garmin toys, so we played a game of guessing our mile splits (you should have been there!) |
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| C • cor i bet 1 |
Friday May 18 |
| S+C 50:00 [3] | |
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| Standard sesh. Still too early. Still hurts too much. |
| Running 40:00 [4] | |
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| Foxdahl 30:90s for 40 minutes. Wanted to try and make my lunchtime run a bit tougher rather than a standard "run". |
| Running warm up/down 20:00 [3] | |
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Thursday May 17 |
| Orienteering tempo 1:00:00 [4] | |
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| Trains with Neil around Burbage Mines / Lady Cannings (which was lovely and runnable).
Good session but still struggle to get my focus 100% at the end of a work day. |
Wednesday May 16 |
| Running 1:15:00 [2] | |
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| Running to and back from gym + some extra stuff up the parks. Ran with a couple of maps from Portugal - it was fun to try and visualise the courses using a mixture of the map and my memory! |
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| C • You ran today! 6 |
| S+C 1:00:00 [3] | |
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| Standard session, in format but with some extra weights. Felt a bit stronger today (must have been the can of spinach I eat before the session) so was pretty pleased. Still struggling with backwards walking... |
| Orienteering 45:00 [3] | |
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| Putting out controls + taking them in again. Glad people enjoyed the courses. Ran quite hard when putting the flags out (almost like an interval session) as was running a bit late! |
Tuesday May 15 |
| Orienteering 50:00 [1] | |
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| Jogging around Walkley, making sure that control points were ok and that there was something I could tape the kites to. |
| Running race 40:00 [5] | |
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| Burbage fell race. Randy went off like a train, and no one went with him initially. Lloyd bridged the gap, and I stayed back fighting for 3rd (which I got) against someone dressed head to toe in "Skins" kit. Really fun race, and good training. Think Randy got the record, so it was a pretty fast race - I was 1 min back. |
| Running warm up/down 40:00 [2] | |
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| Managed to lose Neil on the warm down which was a bonus ;). |
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| C • git 1 |
Monday May 14 |
| S+C 1:00:00 [3] | |
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| another 7.00 am session. Yawned my way through the first half of set, which was mainly focused on hip / glut strength. |
Sunday May 13 |
| Running 50:00 [1] | |
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| Easy run with OJ and JennyJ and very nice it was too. Needed it to clear the fog from my head, from the night before (Al and Jaimie's wedding which was great). |
Saturday May 12 |
| Running 2:10:00 [2] | |
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| Steady long run - met up with the wedding party and ran up parks, across to reservoirs and back. Little surge up coppice track at end blew away a few cobwebs. OJ and I both remarked that we were getting a bit faster but neither slowed down. Nails was remarkably quiet during the run..... |
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| C • lordy lordy 4 |
Friday May 11 |
| S+C 1:00:00 [3] | |
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| Steady session. Dave threw in some Russian walking drills at the end (did look as strange as they sound) which were interesting! |
| Orienteering 55:00 [3] | |
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| Not that I am pig headed or anything (or glutton for punishment) but I went back out to Eccie woods. Much better today, kept on line more accurately and my head up. Phew.... |
Thursday May 10 |
| Running 40:00 [1] | |
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| Standard run at lunchtime with a map (Culbin). |
| Orienteering 1:10:00 [3] | |
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| Trains around Eccie woods with Neil. Great course (no paths). I started ok but got gradually worse, making some basic errors. Got pretty frustrated but enjoyed myself all the same.
Things to focus on: Checking compass regularly (kept getting pulled off line by vegetation), looking up, and forward planning. |
Wednesday May 9 |
| Running 1:00:00 [1] | |
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| Run with map (Spanish sand dunes) before weights. |
| S+C 50:00 [3] | |
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| Standard session - with some added physio exercises added in. These are all small movement, full focus type exercises, which I feel a bit wimpy doing but I am positive should do me some good in the long run. |
| Running 35:00 [1] | |
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| Running to and from Oing with Clare. Played pass the map (more sand dunes). |
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| C • you went twice? 2 |
| Orienteering race 25:00 [4] | |
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| Sprint O around Bingham park. Fun course, started pretty strongly, but lost bucket loads of time at 3 (about 3 minutes) - I just couldnt find the pit. Eventually found it, but then struggled to find the motivation to run too hard for the rest of it. |
Tuesday May 8 |
| Running 40:00 [1] | |
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| Easy lunchtime session. |
| Running warm up/down 50:00 [1] | |
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| WU at track. WD back via the canal.
On way back Kelly, Candyman and JennyJ got in a fight, which resulted in JennyJ sustaining a cut to her face. Candyman and Kelly ran back home on their own, whilst Jenny, Mike and Rob played pass the map. |
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| C • Should make dinner interesting... 3 |
| Running intervals 25:00 [4] | |
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| 6x800 with 2 minute recovery. Ran different speeds for the 800 (ie sprint the straights and cruise curves for one lot). Felt ok but calves were stiff. Fastest 2:16 slowest 2:23. |
Monday May 7 |
| Running 40:00 [1] | |
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| Easy jog with MikeS, OJ and Rich. Head and stomach a bit sore from last night.
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Sunday May 6 |
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| Event: British Orienteering Champs - Relay
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| Orienteering race 40:00 [5] | |
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| 3rd leg of the relay. Ran pretty cleanly and was chuffed that the team managed to get a podium slot. |
| Running warm up/down 20:00 [1] | |
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Saturday May 5 |
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| Event: British Orienteering Champs - Individual
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| Running warm up/down 20:00 [1] | |
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| Orienteering race 1:40:00 [5] | |
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| British Champs. I was rubbish - just couldn't get into the map. To start with I was making minor mistakes (less than 30secs) just not spiking controls, but on last 1/3 made a number of minute plus mistakes, the like of which I had not seen for a while. Deserved to be relegated to 2nd team in relay, and needed to give myself a bit of a talking to. |
| Running 30:00 [1] | |
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| Easy run with OJ, putting world to rights. OJ wondered whether jogging in pairs made us look a bit gay? (we weren't even wearing 3/4 lycra tights!) Trespassed a bit on route but managed not to get shouted at by the farmer (think he must have been homophobic!). |
Friday May 4 |
| Orienteering 30:00 [3] | |
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| Easy jogging, doing map memory legs around Walkley (exercise set and run by Coach Clare night before). Fun exercise- something I might try and encompass at the end of runs more often. |
Thursday May 3 |
| Cycling 1:10:00 [1] | |
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| Cycling to and from work. Really sleepy in the morning and got there on auto pilot. Home was usual slog. |
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| C • Good week 2 |
| Orienteering 1:00:00 [4] | |
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| Trains around Beeley. Some of it was really nice. This is a real technical forest physically to run through with steep up and down hills. Really enjoyed myself. |
| Note | |
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| Stopped off on way home from Beeley to vote. Wearing lycras and a planet fear top. |
Wednesday May 2 |
| Running 1:15:00 [2] | |
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| Run with map, up the parks. Gorgeous day. Reminded me of when I used to live on Eccie road and was footloose and fancy free. |
| S+C 55:00 [3] | |
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| Tough session, could feel weights on my lower back but technique was sound enough. |
| Orienteering 1:00:00 [3] | |
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| Run around Surprise view around a great course supplied by OJ. Really enjoyed it, especially the mining section around Longshaw - I always forget how good it is.
Orienteering pretty smoothly with no significant misses. |
Tuesday May 1 |
| Running 40:00 [1] | |
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| Easy lunch time run with a map. Lovely day. |
| Running intervals 35:00 [3] | |
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| Intervals on a gusty, but sunny track. Did 6x500 (1.27,1.22,1.23,1.24,1.24,1.23) with approx 1.30 recovery, then 4x300m (48,47,46,47) and then 4x250m (37,38,37,38) with 75 seconds recovery between each of the last two efforts and 2 minutes between sets. Felt stiff at start of session but became easier as it went on.
Still don't understand how Jason can "float" so quickly. Legs are going to be stiff tomorrow and heel was a bit sore after session on warm down. |
| Running warm up/down 50:00 [1] | |
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| Note | |
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| Girls were conspicuous by their absence tonight - hope they had a good time "wining and dining" at Jamie's hen night. |