Tuesday Apr 29 |
 | Running 26:00 [2]5 km (5:12 / km) | |
| ahr:137 max:148 shoes: Mizuno Wave Creation 8 |
| Easy running to work as i couldn't find garage keys. Really didn't want to do any running this week, but didn't think that getting the bus would get me to work on time. Quads felt ok, both ITB's very tight though. |
| |
| C • Keys 2 |
Monday Apr 28 |
| Road cycling 28:00 [3]10.4 km (2:42 / km) | |
| |
| Cycle to work and back |
Sunday Apr 27 |
| Running 16:00 [1] | |
| shoes: Saucony Triumph 5 |
| Bit of a jog with Jess to ease the pain in my quads. Felt very sore going downhill, but at least i could run, well, putting one foot in front of the other! Nice easy week coming up :) |
Saturday Apr 26 |
| Fell running race 3:16:15 [4]24.0 mi (8:10 / mi) +1605m 4:12 / km | |
| ahr:159 max:172 shoes: Mizuno Wave Harrier |
| 3 Peaks fell race, Horton-in-Ribblesdale, Pen y Ghent, Whernside, Ingleborough, Horton.
Bit of a classic race, so very happy to have done it and got round in one piece. With 760 starters it was always going to be a bit busy at the start so set off at a decent pace to avoid the crowds. Quads were already sore going up Pen y Ghent, but stuck in and just ground it out. Got passed by a few of the leading women on the way up, though quickly got past them on the descent. Didn't go too hard on the long haul across to Ribblehead as was thinking of the 2 hills still to climb. Felt good as i got to the viaduct, and was catching people a bit here. Glad to meet Matt on the climb up Whernside to collect more energy stuff. Found the climb pretty tough on my calves, but was soon at the top and chasing Jon Morgan and Graham Pearce down to the Hill Inn. Was feeling good so took it quite hard along the road trying to keep up with Graham. Got more energy stuff from Lucy at the Hill Inn. Final climb up Ingleborough was tough, but was catching people who'd gone off too hard so was glad i was still moving. Was so glad of all the food and drink i was being given on the climb up the steps. Caught Birchall at the top and decided to take it hard from the top, not realising how far it was to the finish. Was catching quite a few people here, including a very tired looking Little Rob. Dug in when the going got tough across Sulber Nick, then caught sight of Danny Hope in front of me. Just caught him before the end, but just missed a place in the P&B team by 6 seconds, not quite having enough to catch Gary at the end.
All in all, a very enjoyable race looking back at it now, would be keen to do it again when it's dry as conditions made it quite slow but still did my aim of beating 3:20. Good to see P&B getting 7 in the top 38 to win the team prize. |
| |
| C • Wow What a race 1 |
| Fell running warm up/down 8:00 [1]1.0 mi (7:59 / mi) | |
| shoes: Mizuno Wave Harrier |
| |
Friday Apr 25 |
| Running 22:00 [3] | |
| ahr:136 max:147 shoes: Brooks Infiniti |
| Run to work, legs felt good after race on Wednesday, feeling good for tomorrow, though a bit sceptical as i really haven't done a lot of training for it. Oh well, here goes nothing... |
| Road cycling 12:00 [3]5.2 km (2:18 / km) | |
| |
| Cycle home from work |
Thursday Apr 24 |
| Running 45:00 [3] | |
| ahr:131 max:144 shoes: Brooks Infiniti |
| Morning run with Sarah, legs a bit tired after race last night, but good to get legs moving. R. hip flexor a bit sore, need to make sure i have a load of rest after race at the weekend. |
| Road cycling 10:00 [3]5.2 km (1:55 / km) | |
| |
| Cycle home from work |
Wednesday Apr 23 |
| Fell running race 48:18 [4]7.2 mi (6:42 / mi) +350m 3:37 / km | |
| ahr:165 max:172 shoes: Salomon Speedcross |
| Dick Hudson's fell race on Ilkley Moor. Didn't push it too hard too save legs for the weekend. Went off at a nice steady pace with Matt to lead him on the route up as he didn't know where he was going. Came out on the Millennium Way path about 50 metres behind Jamie and Mark. Decided that i'd try to catch them up, but didn't sprint off like i normally would. Caught them by the pub, then pushed on with Mark. Ran with him the whole way back, swapping the lead a few times. Took a nice route across the bracken to the finish and put a bit of a sprint in to win. Graham took his road bike out and cycled all the way round and beat us all by 6 mins - slightly against the spirit of a fell race! |
| Fell running warm up/down 35:00 [2]+225m | |
| ahr:140 max:171 shoes: Salomon Speedcross |
| Bit of a reccie before the race to find the route up, and a longish cool down where we almost missed the prize-giving. |
| Road cycling 14:00 [3]5.2 km (2:42 / km) | |
| |
| Cycle home from work |
Tuesday Apr 22 |
| Running 44:00 [3] | |
| ahr:139 max:147 shoes: Brooks Infiniti |
| Morning run with Sarah, quite slow as Sarah's race was still in her legs. R. knee a bit sore, but not too bad. |
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| C • Dirty Leeds 2 |
| Road cycling 48:00 [3] | |
| ahr:128 max:160 |
| Road cycle after work. Up through Roundhay, then through Alwoodley and back home. Felt good uphill, didn't push it too hard. |
| Road cycling 13:00 [3]5.2 km (2:30 / km) | |
| |
| Cycle to work |
Monday Apr 21 |
| Running 26:00 [3] | |
| ahr:142 max:156 shoes: Brooks Infiniti |
| Run to work, legs felt surprisingly good after a hard weekend, the Skins tights obviously did their magic :) |
| Running 46:00 [3] | |
| ahr:145 max:169 shoes: Brooks Infiniti |
| Evening run with uni xc club. Ran up to Cromer with Matt for a bit of a warm-up, then did the 7-mile route. Got bored waiting for everyone as the pace was rather slow, so took off by myself. Felt good after races at the weekend. |
Sunday Apr 20 |
| |
| Event: British Relays
|
| Orienteering race 45:00 [5]6.6 km (6:49 / km) +150m 6:07 / km | |
| ahr:162 max:176 shoes: Salomon Speedcross |
| British Champs Relay 1st leg. Burn-up along the track to start with, not sure why they had loads of classes starting together, made for a bit of a mash up. Even so, got stuck in behind Craney (oo-er) and made the pace count. Couldn't quite catch up to overtake so just dug in to keep up. Didn't navigate too much, though a couple of different macro-route choices. Hit the road after #6 with quite a healthy gap over 3rd place. Should really have planned ahead a lot more on this part, as everything went wrong at #8. Was trying to keep up with Craney, then realised i hadn't planned the leg, looked up and he'd gone, still just smashed into the green without really knowing what i was doing - big mistake! Hit the semi-open stuff, but mistook for a different one so went E instead of W. Realised what i'd done, headed back and missed control again as i was looking for an open depression - turns out it wasn't very open, lost 3-4 mins. Got caught by the middle-of-the-pack runners, went past a few of them on the next few controls but lost ime at #10 as i was the wrong side of the spur. Caught up with people again, and missed again at #13 as i went round the top of the first depression but went over both of them. Lost a bit of motivation after this and didn't manage to catch up people again. Very disappointing as had been right up in the lead. Verdict = running well, concentrating like a numpty. |
Saturday Apr 19 |
| |
| Event: British Long Champs
|
| Orienteering race 1:33:07 [5]15.7 km (5:56 / km) +350m 5:20 / km | |
| ahr:163 max:177 shoes: Salomon Speedcross |
| British Long Champs - lovely to be in some proper terrain again. Hadn't really prepared for the race in anyway, only been on an orienteering map 3 times all year. Went off steady, though quite confident the distance wouldn't be a problem. Couldn't really make out the detail too well to start with, and missed #4 by 90secs. Took the next leg quite hard as it was an easy control, but missed again slightly at #6. Got into the swing of things after that and was traffic-lighting really well, so no quick splits, but no real mistakes. Felt good on the long legs taking straight routes. A bit hesitant in the technical areas but happy to be hesitant rather than losing time. Didn't use compass on #18 so lost time there as came out of green quite far south, and again didn't use compass into #24 so another 30secs lost there. Good few controls after that, but missed in the green at the end to lose another 75secs. All in all, happy with running as was still strong at the end. Will try and get some technical training in before races in June as could have gone 4 mins quicker without mistakes. Highest ever place at Long champs. |
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|
M21E - Splits |
Monday Apr 14 |
| Running 34:00 [3] | |
| shoes: Inov8 Flyroc 310 |
| Morning run with Mick, he was complaining of painful legs so quite a steady pace. Found out he used to race Jamie S when he was at uni. |
Sunday Apr 13 |
| Running 1:00:00 [3] | |
| shoes: Brooks Infiniti |
| Went to London to watch my brother and a few friends run the marathon. Great atmosphere at the event, even made me want to do it some day despite my apparent hate of road running!
All looked good through 9 miles, then went to Canary Wharf where we bumped into Becky C at tube station rather randomly. Saw the leading elite men come through in a stupidly quick time then waited for the others in the rain. Paul had started to die a bit after a very quick start, but we managed to miss him at Embankment as we got caught up running through all the crowds.
We did more of a fartlek session as could only sprint for a bit, then slowed to a walk as too many people in the way.
Great day out though, Paul happy with run in 3:14:55, though went through half-way in 1:29:37! He has got the family record so fair play. |
Saturday Apr 12 |
| Road cycling 12:00 [3]5.2 km (2:18 / km) | |
| |
| Cycle to work |
| Note | |
| (rest day) |
| Rest day as travelling down to London straight after work |
Friday Apr 11 |
| Running 1:04:00 [3]+165m | |
| ahr:135 max:152 shoes: Brooks Infiniti |
| Steady morning run meeting up with Chris and Sarah for 25 mins, then headed off to do my own thing including a bit round Gotts Park - a bit slippery for road shoes. Quads a bit tired on uphills, but not too bad after last nights session. |
| Road cycling 28:00 [3]10.4 km (2:42 / km) | |
| |
| Cycle to work and back |
Thursday Apr 10 |
| Road cycling 12:00 [3]5.2 km (2:18 / km) | |
| |
| Cycle to work |
| Road cycling tempo 1:41:00 [4]+335m | |
| ahr:146 max:173 |
| Chain gang in the rain, not very nice as i only had my shorts, but i did at least have my waterproof. Group got split up at 2nd roundabout due to silly drivers so only small groups going to Ilkley. Got as far as Booths before turning around, and the main group caught us very soon after. Only a small group tonight, so the pace was very fast being pushed on by the Thwaites brothers. Lasted just after the A65 turn off before being spat out the back, but tried to keep the tempo up the Chevin into the driving rain. Jonny caught me at the traffic lights, he'd just missed the turn-around due to traffic, so at least had someone to ride home with rather than the solitary confinement i had to endure last week! Chain stayed on at least... |
Wednesday Apr 9 |
| Running 27:00 [3]+75m | |
| ahr:142 max:172 shoes: Brooks Infiniti |
| Run to work via Hyde Park, just trying to get some movement back into my legs, but quads still quite tired, especially uphill. |
| Running 1:19:00 [3]+215m | |
| ahr:142 max:152 shoes: Brooks Infiniti |
| Reasonable pace run after work just trying to get some more miles in. Very enjoyable to be out doing a decent length run after work in the light :) Loved going up through Meanwood and Adel as it's been a long time since i've done that run. A few problems after an hour as R. knee started hurting again, and R. hip flexor was sore as well. May take tomorrow morning off and just do chain gang in the evening, should be enough as it destroyed me last week! |
Tuesday Apr 8 |
| Running 1:09:00 [3]+140m | |
| ahr:138 max:149 shoes: Brooks Infiniti |
| Morning run with Sarah, rather cold morning. Quads felt quite tired on uphills so quite glad it was an easy pace. Hadn't really thought about my training for today as off to the Bunny Run tonight, may just go for the egg sprint stage rather than race the whole thing. Most likely go for both as i usually do though... |
| Fell running warm up/down 36:00 [3] | |
| ahr:133 max:150 shoes: Mizuno Wave Harrier |
| Went to reccie the course as i'd not done the route since it moved to Penistone Country Park. Cool down with Gary, Graham, Mick, Leon and Celia. |
| Fell running race 17:01 [5]3.0 mi (5:39 / mi) +91m 3:13 / km | |
| ahr:167 max:175 shoes: Mizuno Wave Harrier |
| Bunny Run 2 Fell Race. Thought i'd have a go at the egg stage, put quickly put paid to that when i saw the pace of the front guys, so decided to try and finish as high as possible. The race had a rather high standard for what is quite a social little(?) fell race - 272 starters, the European Junior Traithlon champion, an England junior fell runner, plus Ian Holmes...
Started fast despite getting boxed in by all the youngsters at the beginning, and was going well for the first half, but i think my morning run was taking its toll. Never expected to do that well, as it's just about getting the miles in at the moment in preparation for the 3 Peaks race. Didn't even make the top 3 from my club, though it was good to see the guys all running well, especially after their triumphant weekend in Ireland.
Can't wait for next weeks race to win more chocolate :) |
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| C • mate, you're over 6ft and w... 2 |
Monday Apr 7 |
| Running 33:00 [3]+105m | |
| ahr:139 max:180 shoes: Inov8 Flyroc 310 |
| Morning run with Mick round Becketts Park. Was feeling rather tired from the weekend, so was good to get out. Legs felt a bit tired but was expecting that after 3 races in 2 days. |
| Road cycling 13:00 [3]5.2 km (2:30 / km) | |
| |
| Cycle to work |
| Road cycling 49:00 [3]+270m | |
| |
| Longer cycle home going up to Roundhay Park, then over to Alwoodley and back via Cookridge. A bit of rain cleared my head as had a stressful day so was good to go for a bit of a spin. |
Sunday Apr 6 |
| |
| Event: British Sprint Championships
|
| Orienteering warm up/down 15:00 [2] | |
| shoes: Mizuno Wave Harrier |
| Run to start, got there as my time was being called - perfect timing! |
| Orienteering race 14:19 [5]** 2.9 km (4:56 / km) +40m 4:37 / km | |
| spiked:24/26c shoes: Mizuno Wave Harrier |
| First use of a sprint map since June last year but still no excuse for rushing out of the start following a contour line (!) to #3 instead of the red line to #1! A bit hacked off as knew that getting into the A final would be close anyway, so 20 secs lost on the 1st control is never going to help.
Got the rest of the early section ok, a couple of routes were a bit slower but was running hard. Another big mistake leaving #8 as didn't check compass on exiting and headed W instead of NW so lost another 20 secs. Didn't get the emit brick in properly at #10 and had to go back after checking and finding that it hadn't registered, another 10 secs lost. After that no problems round the easier section and ran hard but was never going to make up for losing 50 secs.
A bit disappointed not to make A-final but happy that i was running fast enough to get in, there'll be more chances for that. |
| Orienteering warm up/down 20:00 [2] | |
| shoes: Mizuno Wave Harrier |
| A bit more of a proper warm-up including a few strides. A bit chilly standing around in the call-up boxes without a coat on! |
| Orienteering race 13:48 [5]*** 3 km (4:36 / km) +30m 4:23 / km | |
| spiked:23/24c shoes: Mizuno Wave Harrier |
| Now that's more like it. Less than 10 secs lost in total and ran hard the whole way. Some speculative planning after getting the control descriptions led to me deciding on a route for the 2nd leg which saved on thinking time, though the route was not the fastest. Think i got the best route on the long leg by going through and past #1 again. At the spectator control i would have been in 4th place on the A-final who had the same 1st half so pleased that my speed would have put me up with the top guys. A few little wobbles after here, going over the hill to #14 and not planning route for #21 leading to a bit of hesitancy and not being 100% where i was or where i was going. Caught sight of Matt Halliday in front of me at #19 but just couldn't catch him, he ran really well, very impressive for a junior.
Really happy with run and result, and speed would have put me 5th on the A-final so pleased that i can still navigate and i can still run after a long lay-off from o-racing.
Bring on the British Long champs in 2 weeks... |
Saturday Apr 5 |
| |
| Event: British Elite Middle Distance
|
| Orienteering race 41:43 [5]*** 6.5 km (6:25 / km) +230m 5:27 / km | |
| spiked:19/23c shoes: Salomon Speedcross |
| Only 2nd 'o' race of the year, and the first individual race so was always going to be a bit of a test to see if i could still navigate! Had an early start due to not really racing last year, so was off with the vets. Unfortunately this meant there weren't many tracks in the forest so i had to barge through all the undergrowth which has left rather a lot of scratches on my legs.
Went off faster than i wanted but had a bit of banter with Jules in the start lane so tried to catch him as early as poss. Caught him on the way to #3, but my nav wasn't too hot as i wasn't planning ahead at all. Led to a big mistake at #11 where i didn't check my direction out of control and headed SW instead of W. 1 min lost. Didn't get the best route to #17 and lost another minute byt trying to go straight rather than round the path! Got pretty tired going over the hills to #18, then massive mistake at #19. Got into the re-entrant fine, but didn't see the pit or control. Ran around for a bit, then thought i must be in the smaller re-entrant before so headed off N. Realised that i must have been right to start with and went back but still couldn't see control. Headed down towards path and still no sight of it. Turned around and there it was, grrr...2 mins lost.
Ran hard from there to the end and made up a bit of time but not enough to make up for mistakes. 4 mins lost, not great, but not bad considering i've only orienteered 3 times in 8 months.
Wonder how much quicker it would have been if i'd have started in the seeded block a couple of hrs after i did. |
| Orienteering warm up/down 25:00 [2]+35m | |
| shoes: Salomon Speedcross |
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| |
|
Men's Open (Course A) - Splits |
Friday Apr 4 |
| Road cycling 38:00 [3]10.4 km (3:39 / km) | |
| (rest day) |
| Cycle to work and back |
Thursday Apr 3 |
| Running 44:00 [3]+75m | |
| ahr:135 max:153 shoes: Brooks Infiniti |
| Morning run with Sarah, nice and steady, legs felt good, rather warm morning. |
| Road cycling 1:28:00 [4]+345m | |
| ahr:145 max:172 |
| First chain gang of the year so thought i'd go along to see what the craic was. Absolutely in awe of those guys now, the pace was relentless, felt like a flat out race the entire time. Had a couple of bike problems which hacked me off a bit as chain came off on Otley bypass so got dropped with no chance of getting back in the group. Carried on pretty hard till the first backmarkers had turned round in Ilkley. Joined in and just waited for the peloton to catch back up. Turned round on one of the straights and could see them the other end - it took them about 30 secs to catch up, and absolutely nailed it past us. Did all i could to latch onto the back of the group. Kept up to the Otley roundabout where we hit a hill and the groups started to split. Got into the 2nd group with Jonny and Steve and was actually in the little breakaway groups up the Chevin. Chain came off again just before Goldenacre park, which was rather annoying.
Great workout, definitely need to go on a weekly basis. Quite impressed to see the speed of some elite category riders (apparently 6 of them were out tonight), with a smattering of cat 1 riders too. Hmm, maybe i won't be joining the front group for a while... |
Wednesday Apr 2 |
| Road cycling 54:00 [3]+260m | |
| ahr:138 max:168 |
| Cycle home from work, a bit stop start due to traffic getting out of Leeds. Did some fartlek training by putting little sprints in on all the rises. Good to get back out on the back, especially after work. Looking forward to first ever chaing gang tomorrow! |
| Running 39:00 [4] | |
| ahr:148 max:160 shoes: Brooks Infiniti |
| Bit of a fast run to work via the post office depot to pick up my race entry form for John Carr 5km series, can't wait to get a proper PB in those. Paced it along, doing 6:30 miles along the towpath. Not ideal when going straight to work afterwards, bit of a sweaty betty! |
Tuesday Apr 1 |
| Running 1:00:00 [3] | |
| ahr:169 max:143 shoes: Brooks Infiniti |
| Morning run with Sarah, rather steady this morning. Throat a bit sore, need to take things easy for a few days. |
| Road cycling 33:00 [3] | |
| |
| Cycle to work, then overf to Nikki's afterwards for a massage, then back home. Still got really tight ITB, particularly L. side even though that hasn't been causing me any bother. Quads and calves both sore, hamstrings seem to be the only thing working properly. Got given some new exercises to help out with strengthening ITB. |