Monday Mar 31 |
 | Running 20:00 [2]2.5 mi (7:59 / mi) | |
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| Easy run home via Hallamshire to see KC. |
| S+C (Pilates) 50:00 [1] | |
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| Just a few ladies and me tonight (students off). |
Sunday Mar 30 |
| Running race 16:17 [5]5 km (3:15 / km) vdot: 63.3 | |
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| Went up to Edinburgh to see the XC and there was a 5 k road race around Arthur's Seat in the morning. My race time is slower than I thought (in my head I had done just under 16 minutes) but I didn't clock it on my stopwatch.
Really hilly looped course basically up Arthur's Seat and then back down around the other side (first k flat 2.57 second k uphill 3:45! ). Enjoyed the race and felt good, got overtaken by about 5 guys on the way down the hill because couldn't get my legs turning over fast enough (and got a bit of back pain gyp in left hand shoulder) - they were just too quick for me.
Murray ran a class race to finish second. I finished 11th. Results here: http://www.winningtimeuk.com/index.php?page=result...
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| C • Nice time! 1 |
| Running warm up/down 35:00 [2]5.0 mi (7:00 / mi) | |
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| Lots of jogging around including a lap of the course as warm up. |
| Note | |
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| Watching the world XC champs was a great experience. Couldn't quite believe how unrelenting the pace was in all the races. The crowd was great and there were loads of good viewing spaces. The commentator went balistic when Bekele lost his shoe.."he has lost 10 places, 20 places, 30 places" and watching him motoring through the pack was something else.
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Saturday Mar 29 |
| Note | |
| (rest day) |
| Day off travelling up to Edinburgh.
Got a massage in the morning which was good; really struggle to relax my legs and this makes it extra painful!
Nice surprise when we got to Edinburgh was that our appartment had been upgraded so we were about 5 minutes away from the start of the race and the XC champs. |
Friday Mar 28 |
| Running 50:00 [4]7.5 mi (6:40 / mi) | |
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| Foxdahl interval session (90:30s) up the parks and back again. It was chucking it down so at least the number of prams that I had to contend with had reduced.
Pretty muddy and slippery but felt nice to be out - tough on the way out (up), but nice on the way back (down). Finished with an extra long surge up the Botanical Gardens.
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Thursday Mar 27 |
| Running 46:00 [3]7.5 mi (6:08 / mi) | |
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| Standard lunchtime run up the parks - tried to keep the pace up. Baby buggy pushers were taking over Endcliffe park, all taking up all the paths - Nails would have gone ballistic.
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Wednesday Mar 26 |
| Running 1:35:00 [2]11.5 mi (8:15 / mi) | |
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| Steady run with the boyz. As OJ would say "it was muddy wuddy", and the hills felt pretty tough. My legs felt great for the first 10 - 15 seconds of the run. Longer run than planned but a social and convivial affair.
Got home, thought that I might treat myself to a bath then realised that our boiler was broke and it would be a cold (well actually freezing) shower for me.
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| C • slippy-whippy 1 |
Tuesday Mar 25 |
| Note | |
| (rest day) |
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Monday Mar 24 |
| Running warm up/down 25:00 [1]2.5 mi (10:00 / mi) | |
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| Not sure if you could really say I warmed up or warmed down due to the dire weather but certainly did a bit of jogging! |
| Orienteering 28:00 [3]3.5 mi (7:59 / mi) | |
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| 2nd leg. Neil brought me back within the thick of it. Had fun racing with a pack of 3 for the first few controls (Bobach again and Nixon). Totally blew control number 2, made the mistake of trying to use the "distinct" veg boundary on the map that did not really exist. Other than the mistake had a good run - ran at the same pace as the top guys on the leg but it would have been sweet to have made up some time and sent OJ out with the leaders.
Felt sorry for Craney; shame he never got to have a fight with Fraser. |
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| C • that would have been... 3 |
Sunday Mar 23 |
| Running warm up/down 20:00 [2]2.0 mi (10:00 / mi) | |
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| Legs really stiff from yesterday and took a long time to thaw out. Pootle warm down with Neil. |
| Orienteering race 1:37:00 [5]12.0 mi (8:04 / mi) | |
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| Classic race. Legs felt rubbish and I struggled to get into 5th gear, instead had to make do with 4th. On first reflection orienteering went well, but with some further analysis it is clear that I lost about 4 minutes or so (and another 4 minutes through running). Struggled to stay focussed all the way round as some of the course was pretty uninspiring.
Overall satisfied with result (6th Brit) but would have liked to have been closer to 90 minutes.
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Saturday Mar 22 |
| Running warm up/down 40:00 [1]4.0 mi (10:00 / mi) | |
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| Long warm up and slow warm down. Brrrr...... |
| Orienteering race 35:00 [5]4.5 mi (7:46 / mi) | |
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| JK Day 2. This was more like it. Legs still felt stiff and lack luster but orienteering went really well (about 1 minute all in). Felt focused and was flowing well.
Really enjoyed it. Result was probably best in recent years (4th Brit). |
Friday Mar 21 |
| Running warm up/down 25:00 [3]2.5 mi (10:00 / mi) | |
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| Warm up and down. Legs and hips felt tight (from drive down and not stretching during the week?), so lots of stretching. |
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| C • Good JK 1 |
| Orienteering race 15:36 [5]2.0 mi (7:48 / mi) | |
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| Sprint race. Felt "clunky" and not got into the map. A couple of points I just had to stand still to work out what I was doing which was frustrating. Got better as the race went on and had a bit of a ding dong with Christian Bobach.
Fun race and overall result was ok, but certainly not great (10th Brit). |
Thursday Mar 20 |
| Note | |
| (rest day) |
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Wednesday Mar 19 |
| Running 45:00 [3]6.0 mi (7:30 / mi) | |
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| Run with Gareth and Kelly up the parks, did a couple of 2 minute bursts. Legs felt pretty good.
Had a boys night at Gareth's and watched the Descent on DVD which was pretty good, but not as good as Oli's home made popcorn! |
Tuesday Mar 18 |
| Running warm up/down 40:00 [2]5.5 mi (7:16 / mi) | |
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| Run to track and run round the bowl. |
| Running intervals 25:00 [5]2.0 mi (12:29 / mi) | |
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| 10k run in 3s (worked out at 17 x 200m). Felt good and ran them all in between 29 and 30 seconds. Cruising rather than pushing too hard, but felt good and pushed them all out in between 29 and 30 seconds.
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| C • how fast did you do the reps? 4 |
| Note | |
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| Found out today that I had inadvertently been going cold turkey on the caffeine. Bought myself some posh Italian coffee from a shop locally (Shep would have been proud) about a month ago. It ran out last week and I replaced it with the same brand but a different type. Found out today that the new type was decaf. Wondered why I was really craving caffeine this weekend and felt a bit rubbish on Monday. |
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| C • proud 5 |
Monday Mar 17 |
| S+C 50:00 [1] | |
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| Pilates; the instructor was on a mission tonight and pushed us pretty hard. |
| Running 15:00 [2]2.0 mi (7:30 / mi) | |
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| Run Home. |
Sunday Mar 16 |
| Orienteering 45:00 [3]6.5 mi (6:55 / mi) | |
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| Having marshaled at the Lord Mayor's 10k in the morning; went to Tesco to do some shopping (a proper rock and roll Sunday!) and then finally got around to doing some training. Did the sprints that we did on Thursday backwards - much easier in the day light. |
Saturday Mar 15 |
| Orienteering 1:05:00 [3]6.5 mi (10:00 / mi) | |
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| Test running BUSA. Enjoyed myself; really wanted to focus on getting the orienteering right. A few minor misses but nothing major. |
| Running warm up/down 15:00 [1]2.0 mi (7:30 / mi) | |
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Thursday Mar 13 |
| Running warm up/down 15:00 [2]1.8 mi (8:20 / mi) | |
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| Warm up and down. Met an angry Oli at the start. I said that I would plan, then Clare said she would and print maps off at work, Clare's printer went down, sent maps to Oli, he couldn't read them then he had to replan and print the whole thing himself - sorry! |
| Orienteering intervals (Trains) 40:00 [4]3.0 mi (13:19 / mi) | |
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| 4 x trains starting in town and then winding our way towards OJ's. Really fun and tricky courses.
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Wednesday Mar 12 |
| Orienteering 52:00 [3]4.5 mi (11:33 / mi) | |
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| Run around Beeley - test running Neil's courses. Running pretty steady; trying to keep the navigation smooth. Was fun running against Mike and Andy P who were also "cruising round". |
| Running 1:00:00 [3]7.5 mi (7:59 / mi) | |
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| Run to Beeley from work and then home again - knackered but chest ok. |
Tuesday Mar 11 |
| Running 55:00 [3]8.0 mi (6:51 / mi) | |
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| Running to track and then home again. Knackered on way back.
When I finished running chest was a bit tight and heart rate all over the place - glad I finished doing the intervals when I did. |
| Running 13:00 [5]3 km (4:20 / km) | |
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| First speed session of note since before the nationals.
Did 2.5 x 1200m with 1.50 recovery. Really struggled, so decided to call it a day early on. Life was not made any easier by the thunderstorm and gales.
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Monday Mar 10 |
| Running 25:00 [2]2.5 mi (10:00 / mi) | |
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| Run home from Pilates, then 5 x 10 second hill sprints. |
| S+C (Pilates) 55:00 [1] | |
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Sunday Mar 9 |
| Orienteering 1:30:00 [2]7.0 mi (12:50 / mi) | |
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| Hanging / collecting controls on Burbage. Really nice to be out, but was struggling to perfect the technique for carrying large numbers of stakes and kites.
Orienteering really fluidly (albeit slowly).
Enjoyed watching people run round their courses, especially from the crags above watching people in and amongst the boulder control pick at the end. One cheeky runner was asking the climbers where the control was!
Phil found an o box on the moor that must have been there for about 5 years (the kite had rotted away!) - took it back to Martin and it still worked. Amazing. |
| Orienteering 25:00 [4]3.5 mi (7:08 / mi) | |
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| Running around the Green course at tempo(ish) pace, practising good flow and technique. |
Saturday Mar 8 |
| Orienteering 1:15:00 [2]4.5 mi (16:39 / mi) | |
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| Putting controls out for the night race. |
| Orienteering 15:00 [4]1.0 mi (14:59 / mi) | |
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| Running a few legs of the long night course at tempo. |
Friday Mar 7 |
| Running 32:00 [2]4.0 mi (7:59 / mi) | |
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| Run to work. Felt ok, legs felt full of energy. Ran with Leith Hill map (spikes all the controls!). |
Wednesday Mar 5 |
| Orienteering 55:00 [2]5.0 mi (10:59 / mi) | |
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| Running around Tankersley doing the Vasteras courses. Ran steady, but really enjoyed it. It was a nice touch that the controls were made out of plastic bags - fitted in well with the general ambiance of the area!
Did the course in 3 sections - compass (ie running as straight as possible), no compass (focusing on flow and direction in and out of controls) and map memory.
Felt ok - but not fantastic |
Tuesday Mar 4 |
| Orienteering 30:00 [1]3.0 mi (10:00 / mi) | |
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| Did some running around City centre map at punter pace. Focused on flow and looking up. Enjoyed it - glad to be running again! |
Monday Mar 3 |
| Running 20:00 [1]2.0 mi (10:00 / mi) | |
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| V slow run home - felt ok. |
| S+C 55:00 [1] | |
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| Pilates |