Tuesday Jul 31 |
 | Running 1:00:00 [2] | |
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| Nice little jaunt with OJ. |
Saturday Jul 28 |
| Note | |
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| Travelling back from Linkoping to Sheffield via Gothenburg, Amsterdam and Leeds. Had a 4 hour connection in Amsterdam that turned into a 6 hour stop - the plane was about to take off when another pilot reported seeing fuel leaking from the plane. Took 2 hours to fix, and Clare was pretty grumpy when we finally met up (and I dont blame her) in Leeds. At least I have now nearly finished the book that Oli lent me about 6 months ago. |
Friday Jul 27 |
| Orienteering race 1:20:00 [4] | |
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| O ringen day 5. Chasing start. Race started in some technical moraine stuff, littered with lots of tracks and variable vegetation, then petered out to boring flat / bushy swampland. Was racing pretty steady but made a few minor misses, went straight on one leg where it was obviously better to go around a track - spiked the control but lost about 2 minutes fighting in the green. By the end there was a nice little pack and we had a bit of a burn up at the end. |
| Running warm up/down 20:00 [1] | |
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Thursday Jul 26 |
| Orienteering 1:20:00 [4] | |
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| Oringen day 4. Another toughie but a bit of a disappointment. The area around the finish was physical technical morraine and the stuff everywhere else was pathy contintental stuff. We spent 4/5ths of the time in the latter which was a shame. Really struggled again to keep moving, but enjoyed tussling with Hakan Erikson (running 21E) who had a lot of similar legs and this kept me motivated. Felt better after taking a crap and an energy gel at the half way point and made one biggish miss (3 minutes) at the end. Could have probably found 6 minutes max of mistakes / hesitations in total. |
| Running 30:00 [1] | |
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| Longggg run to the start and a hobble after the finish. Drank my body weight in choclate milk which they were giving out free at the finish. |
Wednesday Jul 25 |
| Orienteering 35:00 [3] | |
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| Run around a sprint model with GG. Nothing much to report but the course was quite nice!
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| Running warm up/down 20:00 [3] | |
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| Orienteering race 15:00 [5] | |
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| WC Sprint. Despite giving my legs a severe talking to they really didnt want to play today. Started off a bit too fast and caught up my 30 sec and 1 min guys about half way round. I was then lactated up to my eyeballs and slowed down (not through choice!) for the last 1/2. I made one minor miss (15 secs) and a couple of not perfect route choices but couldnt really see much more than a 30 second improvement. Ho hum.
Lots of people are going to be resting up tomorrow, which I think is sensible but I am enjoying my orienteering a bit too much and will give it a bash. To add insult to injury there a 4k run out to the start tomorrow to add to the 13k course!
Really pleased for Jon who finished joint 6th. He was estactic and deserved to be too! |
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| C • pass on 3 |
Tuesday Jul 24 |
| Orienteering race 35:00 [5] | |
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| Legs felt hungover from yesterday, but nothing too bad. Wanted to run the race confidently and cleanly. Missed 2 minutes on a relatively straight forward control, but got back into the flow of things. Turns out lots of people made similar mistakes and that maybe something was not quite right with the map? Anyway not disatisfied but would have been pleased if I could have wiped this mistake out. |
| Running warm up/down 25:00 [3] | |
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| Lots of warming up, trying to convince my legs that they were not knackered and really fancied another race. |
Monday Jul 23 |
| Running warm up/down 20:00 [1] | |
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| Quite a bit of warming up before hand, not very much afterwards. |
| Orienteering race 2:00:00 [5] | |
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| WC classic mass start. Pace at the start was brisk but not stupid, and was able to stay with everyone around me comfortably for the first 2 loops. Got a bit scared on the way to number 1 on the first loop where I was completly on my own for about 1 minute and had flashbacks to Jukola where I cocked up. Luckily just before the control everyone else in my loop popped up - phew.
Ran pretty steadily around loop 3 which I ran the first half alone but joined up with some others on the second half. Started the 10 k non gaffled with a number of runners, including Launstein, Fraser, Losman and Jonnason.
Felt ok for first 3 k but got aware of lactate building in my hamstrings and then calves as the race went on. Got to about 5k and realised that I just couldn't hang on any longer - was really scared about cramping up and throwing the race away completely. I slowed down and got caught up by another slower moving pack which I stayed with until the end.
Mixed feelings about the race - technically it went ok, but was annoyed that my legs let me down, particularly as I felt I was fit as some of the guys who made it into the top 40. Maybe my lack of long runs recently let me down. |
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| C • ouch 3 |
Sunday Jul 22 |
| Orienteering 40:00 [3] | |
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| Easy run around the model area - aka a golf course. It would have been pretty green and grotty had it not been for the 5000 or so other people who had run there earlier.
Legs and hamstring felt pretty tight - something that I always get when travelling / sitting in a car for a long period of time. |
Saturday Jul 21 |
| Running 40:00 [1] | |
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| Easy run with Pippa. Nice and it didnt even rain. |
Friday Jul 20 |
| Note | |
| (rest day) |
| Flying to Gothenburg via Amsterdam, from Leeds. It was a faff but it beats Ryanair! |
Thursday Jul 19 |
| Running 45:00 [3] | |
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| Encouraged by Magic's post a steady run around the Loxley valley. |
Wednesday Jul 18 |
| Running race 15:55 [5]5 km (3:11 / km) vdot: 65.0 | |
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| Race around Doncaster, a lot of people and a lot of fun. Course was not quite as fast as I would have liked ( nothing to do with my legs ;) ). Tried to run consistent laps (3 times round the town centre) and was back in 12th on 1st lap but worked my way through the field to 6th which was ok.
Took Almand and his friend Kaspa, who was visiting from Latvia, who was impressed by the quality of the lady folk. Think Rotherham chic.
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| C • lol 1 |
| Running warm up/down 30:00 [3] | |
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| Running round and round (feel a song coming on) Doncaster. |
Tuesday Jul 17 |
| Running warm up/down 55:00 [2] | |
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| Run to track and then back home again. |
| Running intervals 15:00 [5] | |
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| Track - which was pretty quiet today. Might have been the thunderstorms earlier in the afternoon that put everyone off. Session was all in the sun (well not in the rain). Did 1/2 session because racing on Wednesday.
1x 900, 500, 600 differentials, then 1x 900, 500. Felt pretty tired running out but ok doing the session. Need to get more base speed if I am ever going to do any serious races on the track - Almand just kept powering past me!
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Monday Jul 16 |
| Note | |
| (rest day) |
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Sunday Jul 15 |
| Running race 50:00 [5] | |
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| Great Hucklow fell race. Lovely soaking wet day for it (this time last year someone had to retire from the race with heat exhaustion). I was getting a lift with Craney so I knew there would be some tough competition, but then we saw Phil, then Lloyd and on the start line someone pointed out a guy who made the British Mountain running team from last year.....needless to say a brisk pace was set for the course, was pleased to grab a third spot, but helped by Craney's choice of footwear and Phil's lack of sleep. |
| Running warm up/down 10:00 [1] | |
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Saturday Jul 14 |
| Orienteering race 20:00 [4] | |
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| 4 ultra sprint races. This was really good fun, but their was a high "boo" factor built into each race if you made a stupid mistake / went around a wrong butterfly loop. I saved my boo till the final where I ran around a loop the wrong way round - doh. Realising that I had blown my chances in the final, I was pleased to catch Neil up during the maze at the end - couldn't quite overtake him though. Note to self practice rugby tackles. |
| Running warm up/down 20:00 [1] | |
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| Lots of jogging up and down between heats. |
Thursday Jul 12 |
| Running race 35:00 [5] | |
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| Went to labs to do some sport testing. A max lass test and a VO2. Last testing was in November (pre season). I had been dreading this all week. Sessions went ok - (lactacte threshold a bit down, and VO2 up) but need to wait for the detailed analysis to get some useful data.
I had lost a bit of weight and put on a bit of muscle - so pleased that the S+C has been doing something. Still some way off from being "beach fit" though ;).
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| Running warm up/down 30:00 [2] | |
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Tuesday Jul 10 |
| Running warm up/down 35:00 [1] | |
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| Easy run from work - got changed in the shower rooms that looked spotless and unused - to the track and then a little warm down afterwards with the girls - too knackered (well actually lazy) to run home. Managed to see finish of Le Tour which was pretty cool. |
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| C • BG 2 |
| Running race 7:10 [3]2.4 km (2:59 / km) vdot: 65.0 | |
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| "Race" over 2400m. Certainly got my lungs burning. Felt ok, but hip flexors were incredibly sore from all that jumping / hurdling (well ok jumping) and sprinting (well ok running fast). Pleased to stay ahead of Martin and Adam. |
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| C • sounds like fun? 3 |
| Running intervals 10:00 [4] | |
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| Race and chase for 10 minutes. |
Monday Jul 9 |
| S+C 45:00 [2] | |
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| Early morning session. Felt really stiff, really struggled to squat with proper technique. |
Sunday Jul 8 |
| Running race 30:00 [5] | |
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| Went to Grantham to run a track meet for Hallamshire Harriers - I had a fun but tiring day. I did 400h (68 sec), 3000SC (10.08), TJ (9.90), 5000 (15.51) and 4x400m (slow prob 65sec).
It was a fun day out and good to run for the club. Kelly Candy did really well in her first track meet on British soil. |
| Running warm up/down 45:00 [1] | |
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| Lots of warming up / down and stretching. |
Saturday Jul 7 |
| Note | |
| (rest day) |
| Really fun day out watching the Tour! Went down on the train with Kelly to London and then watched all the action from Hyde park. Really proud of the way that the UK embraced the race - about 1 million turned up. Managed to find a number of good viewing spots (including up a tree!). |
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| C • ooo ooo aaahh oooo o agghhh 2 |
Friday Jul 6 |
| Running 1:35:00 [3] | |
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| Long steady run out through Loxley valley. Tired after a 4 day working week in my new job (I am now a working light weight!). |
Thursday Jul 5 |
| Running warm up/down 30:00 [2] | |
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| Run down to Hallamshire and back - got really wet. |
| Running intervals 24:00 [5] | |
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| Parlauf session which worked out at about 4x3.30 with 100% recovery. Ran around a soaking Hillsborough Park. Respect to the coaches on days like these for putting on the session in the pouring rain. |
Wednesday Jul 4 |
| Running warm up/down 35:00 [1] | |
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| Easy running - before race. |
| Running race 16:00 [4] | |
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| Sprint o around Walkley (thanks Mike) ran round at a fast cruise. Felt good (ish). |
Tuesday Jul 3 |
| Running 45:00 [3] | |
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| Steady run after work - impressed that Oli made it to track! Not sure if I am coming down with a cold. |
Monday Jul 2 |
| Note | |
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| Rest day - went to Ullapool with Clare, and generally chilled out. Chuffed to have found out that I was selected for Swedish world cups. Gutted for OJ that he missed out - have run so dominantly all season (he could not have achieved more domestically). |
Sunday Jul 1 |
| Running 25:00 [1] | |
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| Early morning leg stretcher - saw 2 really big stags which were pretty cool. |
| Running warm up/down 30:00 [2] | |
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| Orienteering 40:00 [3] | |
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| Middle - 50% of course I was keeping pace with the leading group - 50% of course I was making a lot of mistakes. Really nice forest. |