Training Archive: ggIn the 7 days ending 2007-10-14:
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| M | T | W | H | F | S | S | ||||||||||
Sunday Oct 14 | ||
| Event: NOC Compass Sport Cup Final | ||
| Orienteering race 52:00 [5]10 km (5:12 / km) | |
| ahr:165 max:176 | ||
| CompassSport Cup final. 10km Brown course on Blidworth. Not very fun. The most motivational aspect was getting round as fast as possible to get out of the forest. Actually a fairly decent elite field, but a combination of FRAs the day before, and being the end of the season meant a lot of guys weren't in top shape. I felt really strong, and even managed to catch Oli 6mins which was unexpected. Brambles, poor map, uninspiring terrain all meant it wasnt a particularly inspiring day, but it was worth it as OD won their 3rd Cup in a row, and I won the Brown (comfortably in the end). Liis won the womens race too, which was nice. | ||
| C • tough weekend 2 | ||
| Trail/terrain running warm up/down 15:00 [3]2.5 km (6:00 / km) | |
| Couldnt be bothered to warm down after race | ||
| Note | |
| (sick) | ||
| Travelling back to Stockholm. Connection in Frankfurt this time. Walk about 5 miles through airport to get to gate. Have water bottle stolen by anal official who refuses to emtpy it, and is really rude, snatches and bins in. Really tired and hungry and feel like punching him. Land Stockholm around midnight. No bag. Bollocks. Can feel anger rising. Can feel cold coming on. Queue in arrivals to complain for an hour. Am rude to woman, she is rude to me. Get to Stockholm about 2am. No trains any more. Bollocks. Expensive taxi ride. Feel like crap now. | ||
Brown - Splits | ||
Saturday Oct 13 | ||
| Note | |
| Woke up at 5am to drive up to Forest of Bowland. No sign of bag. | ||
| Fell running race 59:00 [5]10 km (5:54 / km) +650m 4:27 / km | |
| FRA Relays. I ran the pairs leg for Mercia with a guy called Roland. Our team was crippled by the loss of our two top international runners, one of whom had to sell his sheep that day (due to foot and mouth), and the other managed to break his arm last weekend. With them, we had a winning team, clear favourites. Without them, a medal would be tough. The two guys brought in to replace them were no slouches, but certainly not the same calibre. After 2 legs, we were about 8/9th, too far behind the leaders to challenge, but certainly within distance of a few teams. Our leg was the 'navigation' leg, and only the fact that visibility was down to about 10meters at times made it interesting. We ran well up the first big climb, and caught 2 teams, but after that I was running comfortably compared to my partner. He was running well, but he didn't have the pace to keep up, so we were running a little slower than I would have liked. We must have passed another team in the mist, and despite one small wobble on a steep slope at the 5th checkpoint, we ran a pretty decent leg to come in in 5th place, which last leg maintained.
Would have been really interesting with a full team... No sign of bag yet.... lucky I always take running shoes in hand luggage | ||
| Fell running warm up/down 30:00 [3]4 km (7:30 / km) | |
| Note | |
| Drove back down / caught train to Kenilworth to stay with Jules and Becca. Watched the rugby, bag turned up at about 8pm. Useful. | ||
Friday Oct 12 | ||
| Note | |
| (rest day) | ||
| Travelling back to UK. Flight was at a reasonable time, so didn't have to get up stupidly early for a change. Was flying via Munich for cheapness reasons. My Munich to Birmingham flight was overbooked, so they put me on a later plane, via Frankfurt, gave me some vouchers and lost my bag. Got into Birmingham late, got to mate's house after midnight (sans bag - last seen in Frankfuft possibly?) | ||
Thursday Oct 11 | ||
| Cycling 27:00 [3]7 km (3:51 / km) | |
| Cycling | ||
| Trail/terrain running (Night) 1:24:00 [4]16 km (5:15 / km) | |
| ahr:148 max:170 | ||
| Lidingo club training, running the 'reflex round' from the club house, 2 loops of 8km on small forest trails in the dark with a lamp. Working hard at times, not so hard at other times. Nice social training followed by sauna and dinner in the club house. | ||
Wednesday Oct 10 | ||
| Note | |
| Sleepy and bit run down this morning after last nights effort, so went back to bed. Feel better now I haven't done anything all day | ||
| Trail/terrain running intervals 30:00 [5]10 km (3:00 / km) | |
| ahr:168 max:181 | ||
| Training with Spårvägen and Hammarby (Stockholm running clubs). 3 times 10 minutes at a hard pace, with 1.30 recovery in between. Good group of athletes, felt pretty good considering yesterday, but spent a couple of hours asleep this afternoon before the session which helps. The first 2 intervals felt pretty good, then everybody upped the pace in the last one. By the end was running really hard.
Nice surface, trails through Djurgården and some tarmac. Almost flat. Ave and max heart rate for each rep 162, 173 170, 176 174, 181 Think I will start to do one session a week with these guys. Its a really elite group of middle and long distance runners, and from the few I talked to, the are really class with some great pbs. Will be good to train with some top athletes and get a bit more speed in my legs this winter. | ||
| Trail/terrain running warm up/down 1:00:00 [3]9 km (6:40 / km) | |
| Warm up/down - jogging to clubhouse, then to start of session, recovery between intervals (2 times 1.30) and then same back. | ||
| Strength and conditioning 15:00 [3] | |
Tuesday Oct 9 | ||
| Orienteering 1:01:00 [2]8 km (7:38 / km) | |
| ahr:125 max:152 | ||
| Hanging controls for a military champs in Lil-Jansskogen | ||
| Cycling 1:04:00 [3]11 km (5:49 / km) | |
| Cycling to collect in controls, plus to start and home | ||
| Orienteering (Night) 1:24:00 [3]9 km (9:20 / km) | |
| Night orienteering on Lunsen. I say night orienteering, but I actually mean getting really lost on Lunsen in the dark, followed by head light being dodgy, and then relocating, and trying to find the car again (not so easy either).
Ended up doing a bit much training today, but it was hard to say no to this night training... Got home about 1.30am | ||
| C • Lunsen?! 2 | ||
Monday Oct 8 | ||
| Cycling 19:00 [2]5 km (3:48 / km) | |
| Easy cycle to kansliet | ||
| Cycling 17:00 [3]5 km (3:24 / km) | |
| Back from Kansliet, bit harder | ||