Monday Jun 30 |
 | Road cycling 1:00:00 [3]+150m | |
| |
| Cycle to work, high cadence. Then cycled home along Meanwood Ridge while Jess ran. |
Sunday Jun 29 |
| MTBO race (British Middle Champs) 1:32:00 [5] | |
| |
| Had to hire a bike as my one wouldn't have got round another day, and wish i hadn't bothered. Was riding well the first few controls before i got a puncture. Normally this is just a minor hindrance, but i'd left my pump in the car. I changed the tube and waited for someone to pass by. Thankfully Andy W came by a few mins later and very kindly gave me his pump. However, a number of problems with the tube/tyre meant i'd lost 15 mins by the time i got going again!
Hammered it from there for about 5 more mins, Bruce almost catching me, before the chain came off. Not a problem, i'll put it back on. Got about 20 metres and it came off again. Useless hire bike. Made a few adjustments, still no good. Made a few more adjustments, still no good. Getting quite agitated by this point. After 5 mins of faffing and no improvement i just resigned myself to the fact that i probably wasn't going to win, so just rode on with only a middle chain ring. Race got better after that, but too much time lost to make an impact on the results.
Lovely riding again, another would definitely come back to.
Bit of a poor weekend results-wise, but some fantastic mountain biking. |
Saturday Jun 28 |
| |
| Event: MTB-O Championships
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| MTBO race (British Long Championship) 1:24:00 [4] | |
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| Severe lack of any bike training for the past few months meant i was just aiming for a place in the team. Hadn't even ridden bike for a few months, which was a very bad idea in hindsoght.
Set off at a decent pace (won the 1st split) and was in control round the first set of short controls. Missed a couple of small route choices, but no big errors, and caught Andy W 8mins by #8. Then my bike started failing. I'd neglected to notice that the whole chainset needed replacing, and any time i put pressure on the pedals it kept jumping. Was struggling to keep the pace of Andy, but my smoother control flow meant i stayed with him. As the leg length got longer i started dropping back more, and bike started failing more. In the end i had to get off and run up every hill which lost a lot of time.
Bit of a shame really as it was a really nice area, and would definitely go back again.
6th place, and only 3 mins down on 2nd pretty good considering mechanical problems. |
Friday Jun 27 |
| Road cycling 55 [3]+175m | |
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| Cycle to work and back, and up to Stif and back in my lunch break. |
Thursday Jun 26 |
| Running 29:00 [3]4.5 mi (6:26 / mi) +60m 3:51 / km | |
| |
| Run from home to Stif to pick up some new brake pads, then ran along Meanwood Ridge into work quite fast. |
| Running 35:00 [3] | |
| shoes: Brooks Infiniti |
| Run home along canal with Jess |
Wednesday Jun 25 |
| Running 42:00 [3]10.4 km (4:02 / km) +95m 3:52 / km | |
| shoes: Brooks Infiniti |
| Steady run from home up to Headingley U&R to drop tent off, then paced it back and met up with Jess. Bit of a rest to collect work stuff, then pace run into work via Woodrups. Thinking of doing Abbey Dash this year which does this route. Just about made it to work on time. |
| |
| C • abbey dash 2 |
| Road cycling 24:00 [3] | |
| |
| Cycle home from work, very high cadence still |
Tuesday Jun 24 |
| Running 48:00 [3]7.5 mi (6:24 / mi) +130m 3:46 / km | |
| shoes: Brooks Infiniti |
| Dropped Chris and Lucy off at the airport, parked my car at Jess' then ran back home through some fields, over some stiles, up some hills, down some hills, all very pleasant. Legs felt great, did a bit of a fartlek session by pushing it up every hill. Great :) |
| Road cycling 17:00 [1]5.2 mi (3:16 / mi) | |
| |
| Cycle to work, very easy cadence still |
Monday Jun 23 |
| Road cycling 38:00 [1]10.4 km (3:39 / km) | |
| |
| Cycle to and from work in very high gear (still not fixed bike) |
Sunday Jun 22 |
| Fell running hills 52:00 [4]5.0 mi (10:24 / mi) +650m 4:36 / km | |
| shoes: Inov8 Mudclaw 270 |
| Hill session whilst watching Jess running well (in road shoes!) in the GB trials for the Europeans. Fun running in the Howgills, despite the attrocious weather conditions. Bit of fartlek doing a mixture of 4 min efforts with 1 min recvoery, combined with some hill sprints (about 1 min) and some downhill strides. Struggled to run on the top because of the wind, so not a great workout, but a good first hill session for the year. |
| Fell running warm up/down 16:00 [1]1.3 mi (12:18 / mi) +100m 6:10 / km | |
| shoes: Inov8 Mudclaw 270 |
| |
Saturday Jun 21 |
| Treadmill 15:00 [3]2 km (7:30 / km) | |
| shoes: Mizuno Wave Creation 8 |
| Charity event at work where we had to run on the treadmill for the entire day between us. Turn #1 at 10am. Very steady. |
| Treadmill 30:00 [3]6 km (5:00 / km) | |
| shoes: Mizuno Wave Creation 8 |
| Charity run turn #2 at 12pm. A bit faster but still quite comfortable (12km/h) |
| Treadmill 30:00 [4]8 km (3:45 / km) | |
| shoes: Brooks Infiniti (2nd pair) |
| Charity run turn #3 at 4.30pm. Ran at 16km/h. Found quite hard, but kept going. |
Friday Jun 20 |
| Running intervals 22:00 [4]3.75 mi (5:52 / mi) | |
| shoes: Mizuno Wave Creation 8 |
| Mile reps along the canal. Aiming to do them at 10km pace, and ended up doing 5.39, 5.40, 5.42 so fairly happy with those. |
| Running 33:00 [3]3.75 mi (8:47 / mi) +60m 5:13 / km | |
| shoes: Mizuno Wave Creation 8 |
| Running to canal from work, and finishing run, still running at 7.45min/ml pace. Legs felt good at last. |
Thursday Jun 19 |
| Road cycling 37:00 [1]10.4 km (3:33 / km) | |
| |
| Cycle to work and back on mountain bike, rear derailleur screwed so very high cadence. |
| Running 37:00 [3]7 km (5:17 / km) +110m 4:54 / km | |
| shoes: Brooks Infiniti |
| Run with Jess from Yeadon. Very steady to see how my legs were after race last weekend. Fine going up, but still quite tender on descents. |
Wednesday Jun 18 |
| Mountain biking 1:42:00 [4] | |
| |
| Bit of a faster ride than yesterday. Started at home and still went along the canal. Had a bit of a tempo session in the middle when another fast cyclist joined the canal in front of me, so put a bit of effort in to see if i could catch him up (i did). Saw Jess on the way back, so just rode alongside her back to home. Rear derailleur jammed after meeting up, need to fix before training on bike again. |
Tuesday Jun 17 |
| Mountain biking 1:15:00 [3] | |
| |
| Rather steady ride after work along Kirkstall Rd then onto the canal as far as Calverley Wood and back. Legs still quite sore, and training bike definitely needs some repairs doing to it. Good to be out cycling again, even if it was raining. |
| Road cycling 16:00 [3]3.2 mi (4:59 / mi) | |
| |
| Cycle to work |
Monday Jun 16 |
| Note | |
| (rest day) |
| Quads and ITB still very sore from Saturday's race. |
Sunday Jun 15 |
| Note | |
| (rest day) |
| Quads very tender, and blisters on both feet from yesterday's race. |
Saturday Jun 14 |
| |
| Event: Jukola 2008
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| Fell running race (Durisdeer) 1:33:00 [5]10.5 mi (8:51 / mi) +1205m 4:03 / km | |
| shoes: Inov8 Mudclaw 270 |
| Very tough race in same location as last year's OMM event in glorious weather. Started off at a reasonable pace up to the first big hill. Running well, and just about managed to get my legs going again on the very steep descent down to the road. Legs turned to jelly when i hit the road, but having overtaken some decent people just before getting there i took it steady and waited for them to catch me up. Struggled to keep up with the pace along the steady climb up the river valley, and then grinded it out on the climb up to the col NW of Steygail. Caught sight of Rob L in front of me and managed to catch him on the tricky trod down to CP4. Found the last major climb very tough and got caught by a group of 6-7 runners. After CP5 was losing ground on the flat and uphill, but gaining it all back on the descents. Managed to gain 3 places on the last descent, but coudn't quite gain the ground back on Ben, but pleased with my run. Feet are very sore now, though, with blisters on both big toes. |
| Running warm up/down 8:00 [2]1.2 km (6:40 / km) | |
| shoes: Inov8 Mudclaw 270 |
| |
Friday Jun 13 |
| Road running 50:00 [3]6.3 mi (7:56 / mi) +140m 4:37 / km | |
| shoes: Brooks Infiniti |
| Steady run after work with Jess, legs felt good, looking forward to fell race tomorrow. |
Thursday Jun 12 |
| Running 1:10:00 [3]10.0 mi (7:00 / mi) +250m 4:02 / km | |
| shoes: Brooks Infiniti |
| Run after work, trying to keep pace up hills. Route Work-Meanwood Ridge-Meanwood Park-Adel Woods-Boddington-Ireland Wood-Hawksworth Wood-Home |
Wednesday Jun 11 |
| Running 1:06:00 [3]8.5 mi (7:45 / mi) +260m 4:24 / km | |
| shoes: Brooks Infiniti |
| Decent run after work, puting effort in up a few hills. Route Work-Urban Farm Valley-Meanwood Ridge-Meanwood Park-Adel Woods-Meanwood Park-Weetwood-Becketts Park-Home |
Tuesday Jun 10 |
| Note | |
| (rest day) |
| Nice easy day off work, recovering from last night (head) and recovering from the weekend (legs). |
Monday Jun 9 |
| Note | |
| (rest day) |
| It's my birthday, no need to train! |
Sunday Jun 8 |
| |
| Event: HOC National Event, Brown Clee
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| Orienteering race (Brown Clee National) 1:48:35 [5]**** 14.8 km (7:20 / km) +545m 6:12 / km | |
| spiked:19/30c shoes: Inov8 Mudclaw 270 |
| Legs had recovered well after yesterday, but knew the course would be tough, espeiclaly in the heat. Was happy with the way i ran, keeping it steady to start with. Thorn in my shoe lost 1.30 on the way to #3, and no plan led to a big mistake at #5 (4mins). Marcus caught me here but i pulled away a bit on the next few controls and we took a different route to #8. A bit sloppy on #11 as i'd already been past it earlier in the course but got complacent. Very rough-o on the long leg led to being trapped in some green, but was running well. Pulled it together a bit after this as i saw Oleg behind me on the hill up to #13. Clean through to #19 where i didn't check my bearing from the top of the slope down to the control and ended up on the road past #20. Hammered the leg as well, should have taken a bit more time in hindsight. Lost 2 mins. Oleg and Shane caught me back up here. Took different route to #21 but arrived same time. Shadowed Oleg through to #23 then lead changed a few times but i led through spectator control to the finish. Very sloppy in the last loop though, 15 secs on #28 and 29. Very sloppy orienteering, but running well. Took a couple of gels (one on the way to #12, another just before drinks at #22) which worked well. Very happy with fitness, shame i didn't have a great run. Need to do a lot more work with a map for next year. Onto the fells now :) |
| Orienteering warm up/down 10:00 [1]1.0 mi (10:00 / mi) +100m 4:44 / km | |
| shoes: Inov8 Mudclaw 270 |
| Warm-up, no cool down as was shattered and leg bloodied from brambles. |
Saturday Jun 7 |
| Orienteering race (Shrewsbury) 16:18 [5]2.9 km (5:37 / km) +50m 5:10 / km | |
| shoes: Brooks Infiniti |
| Technical urban sprint-o, no mistakes on the routes i took, but missed a few of the better routes. Managed to get #5 right, though, which caught quite a few people out. Got caught by Scotia at #9 and just about kept in touch till the end, funny how he looks like he's jogging and still absolutely caning it. |
| Running warm up/down 54:00 [3]9 km (6:00 / km) +150m 5:32 / km | |
| shoes: Brooks Infiniti |
| Lots of warming-up and cooling down with some strides and drills for both races. |
| Orienteering race (Weston Heath) 46:34 [5]**** 6.1 km (7:38 / km) +270m 6:15 / km | |
| spiked:16/25c shoes: Inov8 Mudclaw 270 |
| Felt fine after this morning's race, fully recovered. However, lack of racing meant i was very unprepared for this. Went off just trying to run fast rather than orienteering fast. Got the first couple of controls fine, then a schoolboy error at #3. Got to control (between boulders) and thought it was a crag, didn't check code and ran off. Came back to it again, still didn't check code and went downhill, came back again when i realised it was mine - 1.20 lost. Sprinted uphill to #4 and made another error as hadn't planned leg. Too low for #5. 6-8 were fine, then didn't check bearing leaving #8 and was in wrong re-entrant for #9. Too high for #10. Next couple were fine, but big mistake on #13 where i didn't check compass after leaving path, and got caught by Ant. V.bad route choice to #15 where i had to fight my way through bracken rather than taking the faster path route. Managed to catch Ant back up on the way to #17 and managed to gain a bit of control and was clean from 16-24. Another stupid mistake right at the end as ran past last control without seeing it, got to field before realising and had to go all the way back to punch it. Very disappointing race, head wasn't screwed on. Running well though. Had to go for a bit of a run afterwards to clear my head. |
Friday Jun 6 |
| |
| Event: GBR WOC Selection Races (Middle and Sprint)
|
| Road running 29:00 [3]3.8 mi (7:37 / mi) +65m 4:30 / km | |
| shoes: Brooks Infiniti |
| Run to work via Lucy's house to pick keys up. Went through Burley Park where i did a few strides. Legs felt fine. |
Thursday Jun 5 |
| Road cycling 21:00 [3]8 km (2:38 / km) | |
| |
| Cycle to work and back until i got a puncture, grr... |
| Road running 10:00 [3]1.3 mi (7:41 / mi) +40m 4:22 / km | |
| |
| Run home from Arthur's after dropping bike off there. Legs felt good. |
Wednesday Jun 4 |
| Orienteering 45:00 [4]*** 6.3 km (7:09 / km) +255m 5:56 / km | |
| spiked:18/21c shoes: Mizuno Wave Harrier |
| Went to do the AIRE district event from Sunday. Still very wet so slipped down a lot of slopes. Got the fastest time by about a minute which was pleasing as i made a couple of mistakes, including a couple of mins lost at #7 due to not having AP. Felt good, though both shins are quite sore. Stomach was fine so hopefully will stay settled this weekend. Quite excited now, proper orienteering!!! |
| Orienteering warm up/down 15:00 [1]2 km (7:30 / km) +100m 6:00 / km | |
| shoes: Mizuno Wave Harrier |
| 5 min warm-up, 10 min cool down. |
| Road cycling 14:00 [3]5.2 km (2:42 / km) | |
| |
| Cycle home from work |
Tuesday Jun 3 |
| Road running 50:00 [3]6.3 mi (7:56 / mi) +80m 4:45 / km | |
| shoes: Brooks Infiniti |
| Very wet morning run with Sarah, very steady pre-work leg loosener. |
Monday Jun 2 |
| Running 45:00 [4]6.3 mi (7:08 / mi) +150m 4:08 / km | |
| shoes: Brooks Infiniti |
| Faster steady run home from work. Went via Cromer Terrace but no-one there, so did more of an off-road run as shin was still a bit sore. Did a couple of hill efforts in Meanwood and Becketts, legs felt ok. |
Sunday Jun 1 |
| Running 44:00 [3]5.8 mi (7:35 / mi) +105m 4:28 / km | |
| shoes: Mizuno Wave Harrier |
| Run with Matt and Laura from work up to Becketts Park along the canal, and then run home from Becketts after session. Right shin quite sore. |
| Orienteering 10:00 [4]1.4 mi (7:08 / mi) | |
| shoes: Mizuno Wave Harrier |
| Urban sprint training round Becketts Park. Unfortunately i was using an out of date map and part of the course i'd planned was now a building site, grrr. Realised when i got home that i'd actually missed a control out. Oh well, best to do it in training... |