Saturday May 31 |
 | Running 56:30  9.0 mi (6:16 / mi) | |
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| Copied Mike's session (although he was more hard core than me) of a tempo session. I did 2x2 miles and 1 x 1 mile along the Percy Pud route. Each mile was between 5:10 and 5:25. Didn' t realise quite how hilly the PP route was. Lovely afternoon and great conditions.
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Friday May 30 |
| Running 50:00 [3]6.5 mi (7:41 / mi) | |
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| Run up Porter brook again at lunch - steady run enjoying being out. |
Thursday May 29 |
| Note | |
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| Another rest day. Have been waking up with a sore throat and generally feeling tired. May have something to do with the weekend's efforts. Although I feel I could train through this it I just don't want to risk getting ill. Bit frustrated.
Recovery initiatives included: Fish and chips, Studio 60 and an early night.
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Wednesday May 28 |
| Running 18:00 [2]2.0 mi (9:00 / mi) | |
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| Run to work - felt tired. |
| Running 50:00 [3]6.5 mi (7:41 / mi) | |
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| Steady run at lunch up the Porter Valley. Again legs feeling a bit sluggish. Very claggy and wet out - not nice. |
Tuesday May 27 |
| Note | |
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| Day off really tired. Went to help marshal the Hallam Chase - one of the oldest fell races in the UK (being run from 1862). |
Monday May 26 |
| Orienteering 20:00 [0] | |
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| Doing the trail o thing in the National Rail Museum. It was ace fun, and the map was really good - not sure what the museum visitors made of it though. |
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| C • Cool! 2 |
| Orienteering 30:00 [5]5.0 mi (6:00 / mi) | |
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| York Sprint O. I had a 20 second penalty (but so did Mike) from the trail o - whoops. Great fun course - trying to run a bit too hard and bounced off the first few controls, couldn't find number 5 and then lost buckets of time 8 - 11 in the complex castlely bit, by simply not slowing down (Nails got to chuckle at me). Got my head screwed on again but still lost some time by not picking the optimum route choices. Ended up 2nd (again) 1 minute down on Mike. |
| Running warm up/down 10:00 [2]1.0 mi (10:00 / mi) | |
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Sunday May 25 |
| Running warm up/down 30:00 [2]3.0 mi (10:00 / mi) | |
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| Lots of running around - really stiff from yesterday. |
| Orienteering 34:00 [4]4.5 mi (7:33 / mi) | |
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| Scottish Relays. Third leg, Rich and Sprotty did the business and I had a comfortable lead going out. Blew 1 minute on number 3 which put the willies up me and so did seeing Hector half way round the course (but he had a different gaffle so had not actually caught up as much as I thought). Struggled to flow as much as I would have liked - but really enjoyed the course, setting and the victory! |
Saturday May 24 |
| Orienteering 1:24:00 [5]7.75 mi (10:50 / mi) | |
| ahr:151 max:160 |
| Scottish Champs on Tullochroisk - 2nd. Probably the most fun course that I have run in a while, with at least 4 different terrain types within the tough course. Wanted to start hard (but MikeS still beat me to no. 1!) and felt good despite misses at number 2. Let my concentration wander around 19 - 22 (as did Murray) and missed a couple of minutes which was really frustrating. Pleased with run, but would have liked to have pipped Murray!
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| Running warm up/down 20:00 [2]2.0 mi (10:00 / mi) | |
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Friday May 23 |
| Running 18:00 [2]2.0 mi (9:00 / mi) | |
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| Run to work. |
| Running 50:00 [3]7.5 mi (6:40 / mi) | |
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| Run at lunch time up the parks - chose a steeper route than normal - and tried to keep the pace up. |
Wednesday May 21 |
| Running warm up/down 25:00 [2]3.0 mi (8:20 / mi) | |
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| Running race 32:04 [5]10 km (3:12 / km) vdot: 67.3 | |
| ahr:163 max:170 |
| Askern 10K. Fun race and was pleased to pb (previous best 32:48). Was really happy to get 2nd place (winner was a swift 30:40!) after having played cat and mouse with Richard Harris for the last 5k. Decided to run without looking at my watch this time, but frustrated to miss going under 32:00 by only 4 seconds. Cash prizes again - won £40 and to top it off won the South Yorkshire 10k champs. Clare also got the bronze medal in the SY champs so all in all it was a successful evening.
Kilo lap times: 3:02, 3:05, 3:07 (trying to stay with the leader!), 3:13, 3:16, 3:28 (uphill), 3:09 (downhill), 3:13, 3:17, 3:09 (trying to get away from RH). |
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| C • Sweet 8 |
Tuesday May 20 |
| Running 18:00 [2]2.0 mi (9:00 / mi) | |
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| Run to work - nice and easy. |
| Running 35:00 [3]5.5 mi (6:21 / mi) | |
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| Honest effort at lunch time up the parks, through to Fulwood and back through Broomhill on the way back to the University. |
Monday May 19 |
| Cycling (Tour de Shep) 1:45:00 [3] | |
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| Went out with Shep after work, to show off a bit of our adventure playground that we call the Peak district. Fun and cruisey ride, still rubbish at going downhill - it is getting a bit embarrassing now.
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Sunday May 18 |
| Orienteering 1:10:00 [4]10 km (7:00 / km) | |
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| Harvester - 5th leg. Got woken up by Nick B, telling me that Sprotty was due to finish in 10 minutes - not late again! Turns out he got the timings wrong and, as planned he came in 30 minutes later.
Had a very steady run, with a big mistake at 1 and then a few other minor misses. Was dark for 3/4 of the race and then started to get light. Had fun and was glad that we took the trophy home again for another year.
Storming run by Andy P who has my nomination for run of the day.
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| Running 10:00 [2]1.0 mi (10:00 / mi) | |
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| Warm up / down. |
Saturday May 17 |
| Running warm up/down 30:00 [2]3.0 mi (10:00 / mi) | |
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| Lots of running around between races. |
| Orienteering 24:00 [5]3.0 mi (7:59 / mi) | |
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| JOK chasing sprint first round. Felt like a clean run, but looks like I didn't get all the best route choices (from winsplits). One minute down on Neil who has a rocket up his arse at the moment!
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| Orienteering 22:00 [5]3.0 mi (7:19 / mi) | |
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| Chasing sprint round 2. Lots of sledging in the queue to the start which was fun, unfortunately it didn't really work as I didn't see a male runner during the entirety of my run. Was announced at the spectator control as being about 1 minute down - so knew that not much chance of catching up, and that all I could do was stay clean for the rest of the race. Then proceeded to make a 1 minute mistake on a 30 second leg. Still didn't see anyone but didn't hang around for the rest of the race... |
| Note | |
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| Was due to meet Mike at 9.30, so set my alarm for 8.15 (well so I thought). Alarm didn't go off, but my phone did at 9.45 waking me up. Mike was wondering where I was. Couldn't believe I slept so hard - obviously I needed it. Bit of a panic pack, and had my cereal in car on the way to the race. |
Friday May 16 |
| Running 20:00 [2]2.0 mi (10:00 / mi) | |
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| Just an easy run home after a pretty stressful day at work and a nasty meeting to end off the day. |
Thursday May 15 |
| Running 20:00 [2]2.0 mi (10:00 / mi) | |
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| Run to work - tried to keep it steady. |
| Running 1:00:00  9.0 mi (6:40 / mi) | |
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| Foxdahl intervals up the valley from Endcliffe park. Felt strongish which was a relief following on from how I had felt during the week. |
| Note | |
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| Good to catch up with Shep at the pub for a few warm beers. Great that he had made it to Blighty! |
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| C • ripper 1 |
Wednesday May 14 |
| Running 22:00 [2]3.0 mi (7:19 / mi) | |
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| Run to work in the morning - still feeling a bit sluggish and glands a bit swollen. |
| Running warm up/down 20:00 [2]2.0 mi (10:00 / mi) | |
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| Warm up with Mike and then a warm down around the yellow course picking up some controls. |
| Orienteering 40:00 [4]5.0 mi (7:59 / mi) | |
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| Eccleshall Woods - Spring Cup event. 2 errors and a few wobbles but generally pretty good. My aim was to keep clean with my head up. Really enjoyable course, but the vegetation is certainly on the way up! |
Tuesday May 13 |
| Running 24:00 [2]3.0 mi (7:59 / mi) | |
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| Steady run in to work. Throat a little sore and feeling a bit sluggish. Half marathon obviously took more out of me than I thought! |
| Running 45:00 [3]6.0 mi (7:30 / mi) | |
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| Run home - was planning on running out to see the fell race but left work too late and was feeling a bit tired so had a steady jog home. |
Monday May 12 |
| Note | |
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| Nothing today - just soaking up some recovery. Legs feeling pretty good, but feeling tired. |
Sunday May 11 |
| Running warm up/down 28:00 [3]3.0 mi (9:20 / mi) | |
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| Very short warm up, but a longer warm down. The race started down a narrow lane and the queue was massive so had to force my way through a bush to push to the front of the race - got some funny looks from the Mayor who was starting the race. |
| Running race 1:14:02 [5]13.1 mi (5:39 / mi) vdot: 63.8 | |
| ahr:161 max:165 |
| Hot and sticky course, which undulated throughout. Was on for sub 71 pace till mile 5 (with the lead 2 runners about 45 seconds up on this pace at this point) but the conditions (and my legs) were not with me. Enjoyed the race but 27c was a bit too hot for me, and the course was not as flat as I had been told (a bit like the road out to Oughtibridge, going up and down all the time). At least I now have the A qualifying time for Chicago.
Clare enjoyed herself as well - putting in a solid effort in the conditions.
Was 3rd overall (winner ran in 71.08 who has run 30.08 for the 10k this year), won a nasty trophy and £50 cash!
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| C • Tough course 9 |
Saturday May 10 |
| Running 45:00 [2]6.0 mi (7:30 / mi) | |
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| Easy run up Loxley Valley - stopped off for some stretching a Myers Grove playing field. Lovely to be out! |
Friday May 9 |
| Running 18:00 [3]2.0 mi (9:00 / mi) | |
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| Run to work - saw Dave Sprot. |
| Running 34:00  5.0 mi (6:48 / mi) | |
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| Run around Kelham Island. Did 3 x 1 mile at 5.25 pace with 1 minute off. Felt comfortable - but running over 4 x this distance at this pace is another matter! |
Thursday May 8 |
| Running 1:20:00 [3]10.0 mi (7:59 / mi) | |
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| Run to work in the am, then a long run home, passed Crimicar lane, over the golf course and down the valley.
Saw Rachel, walking past Weston Park. |
Wednesday May 7 |
| Running 1:00:00 [2]8.0 mi (7:30 / mi) | |
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| Run to work, then home and home again after the training from Greno with OJ - awesome views of Sheffield. |
| Orienteering 31:00 [5]3.5 mi (8:51 / mi) | |
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| Sheffield Spring Cup at Greno. Fun course - missed 30 - 45 seconds on a depression that I don't think I have ever hit clearly and OJ caught me a minute. We then had a bit of tussle for the rest of the course which was fun (but tiring!). |
Tuesday May 6 |
| Running 52:00 [3]9.5 mi (5:28 / mi) | |
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| Run to work, work to track (met up with Rob Little on the way to track which meant that the pace hotted up a bit), some drills, then home from track. |
| Running intervals (Track) 34:00 [5]3.6 mi (9:26 / mi) | |
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| Toughie of a track session - 4 x 500 (1.30, 1.25, 1.26, 1.25) , 3 x 400 (1.07, 1.05, 1.05), 3 x 300 (0.47, 0.46, 0.46), 1 x 500 (1.22). Recovery of about 1.17 - 1.20. The last 500m hung over me for the whole session, but just about managed it. |
Monday May 5 |
| Orienteering 45:00 [3]3.5 mi (12:50 / mi) | |
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| A get together in memory of Ivor Noot, as Bertie Goffe remarked "a true legend." Jon Emberton gave a few words to everyone on top of "Ivor's knoll" and then we went off to enjoy Ivor's playground. Ran with Nick and OJ.
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| Running 15:00 [1]1.5 mi (10:00 / mi) | |
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| Steady run before and after the session. |
| Running 25:00 [2]3.5 mi (7:08 / mi) | |
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| Run to S10 and back. |
| S+C (Drills) 40:00 [3]0.8 mi (50:01 / mi) | |
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| Drills with the Candy boot camp. Tough but enjoyable - Kelly and Gareth hid their smirks and were very patient helping Mike and I through the drills. |
Sunday May 4 |
| Running warm up/down 35:00 [1]3.3 mi (10:35 / mi) | |
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| Warm up / down. Back really stiff again - so lots of stretching. |
| Orienteering race 1:27:00 [4]9.6 mi (9:03 / mi) | |
| ahr:144 |
| National event - M21 course. Tried to run this as aggressively as possible - but was really tired by the end. Made some avoidable errors; need to be more definite on controls with few attackpoints (12 and 15). Made a comedy mistake (on quickroute), where I ran out of 16 and convinced myself I was running to 18 instead so flew past the turning that I should have made to my control.
Very, very average performance - probably lost 8 - 10 minutes all in, but would have not have been near OJ who had a cracking run! |
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| C • Quickroute 2 |
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| C • I think the cairn for #22 m... 2 |
Saturday May 3 |
| Running warm up/down 40:00 [2]5.3 mi (7:32 / mi) | |
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| Run to session - bit faster than I wanted because I was late. Ran back via the shops to get the papers and some bacon and eggs for my second brekkie.
Was late meeting Mike, thought we had lost him, but some youths still out from the night before who were playing on the playground came to my rescue and told me where he had gone - phew! |
| Orienteering long 14:00 [5]2.4 mi (5:50 / mi) | |
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| 6.43 (av HR 152) , 7.32 (av HR 153). 2 x a mini sprint course that Clare had planned using some GPS gadgetry that Gareth had.
My first course involved a route with a shut gate which was frustrating. Made another 10sec route choice error. The second time I ran the course head to head with Mike and was 45 seconds quicker, running the same route choices minus the route with the shut gate.
Good session - time will tell what I learn from it. |
| Running warm up/down 25:00 [2]1.5 mi (16:39 / mi) | |
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| Lots of warming up, not so much warming down (think of a number between 0 and 0). Lots of stretching as well as back was really tight. |
| Orienteering race 36:00 [5]3.5 mi (10:16 / mi) | |
| ahr:151 |
| FCC Middle race - started aggressively, not too tired from the morning's efforts. I was clean through till number 10, where I had not planned my route clearly enough and missed it slightly, then tried too hard on 11/12 where I was trying to run too hard. Missed 16 and 20 as well. In summary not a great run. Pleased with the "technical bits" but failed to keep my concentration going on the easier sections. Got my arse kicked by a few juniors. |
Friday May 2 |
| Running 45:00 [2]6.0 mi (7:30 / mi) | |
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| Run home from work - felt tired and glad to keep it short tonight. |
Thursday May 1 |
| Running 28:00 [3]3.5 mi (7:59 / mi) | |
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| Run to work, then from work to garage in the afternoon to pick up the car with a new shiny exhaust! |
| Running warm up/down 1:00:00  7.0 mi (8:34 / mi) | |
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| Drove car to Greno, to do some terrain intervals 10 x 2.05. Tough but fun session. Need to do more of this kind of thing. |
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| C • Why 2.05? 3 |