Training Archive: DangerIn the 30 days ending 2007-11-30:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||
| H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | |||||||||||||||||||||||||||||||
Friday Nov 30 | ||
| Swimming 28:00 [2]0.75 km (37:20 / km) | |
| easy swim at goodwin.
wasn't that interesting really, i know why i'm not a swimmer as well as a track runner... | ||
| C • Shorts 2 | ||
Thursday Nov 29 | ||
| Running 55:00 [2] | |
| ahr:138 shoes: Asics GT-2120 | ||
| wrapped up warm and puntered down to endcliffe park to meet up with intervals people (+ pay Littlebit)
did warm up and stretching with group. session was pile-offs (basically a sprint relay), so i tagged on to LittleBit and ran when she did until she started pushing it to catch people, then I continued round the loop without breaks just cruising at a low speed. did warm down and stretching with group and puntered back up the hill home with LittleBit. felt pretty much ok, not completely recovered don't think, but close. will have a gentle session in the pool tomorrow and see how I feel for Saturday I think. | ||
Wednesday Nov 28 | ||
| Note | |
| (rest day) | ||
| felt fairly good today after loads of sleep, thought best to have another easy day then get back into it tomorrow after more sleep, if feel ok.
thanks for advice/warning think has perhaps been developed by stress too(?) | ||
Tuesday Nov 27 | ||
| Note | |
| (sick) (rest day) | ||
| still got sore throat, need to get rid of it. really annoying.
how can one crappy little thing drain all your energy? | ||
| C • Oh look, ill after your biggest week..... 9 | ||
Monday Nov 26 | ||
| Circuits 40:00 [3] | |
| ahr:122 max:177 shoes: Asics GT-2120 | ||
| Absolutely knackered
feel pretty broken and drained of energy, this sore throat is really gettin on my nerves. 40 exercises at 45/15 trying quite hard, but not going all out - need to do 3km tomorrow :( | ||
| C • sore throat 5 | ||
| Running 33:00 [3] | |
| shoes: Asics GT-2120 | ||
| run to/from goodwin
+ warm up/down | ||
Sunday Nov 25 | ||
| Running 1:50:00 [3] | |
| ahr:156 max:176 shoes: Adidas Swoop II | ||
| EDS Day 2.
Run from Edale up to top of Kinder, around edge to Mushroom Garens through peat hags for some ultra sprinty o stuff. Then Run back with Nails, Camel and Little Rob. ran the '1km' to the 'ammo box' whihc took a nice 24mins in the mist, then headed back down to Edale. groin and outside of shin really tight before and after running - ok during though :s | ||
| C • 1km 2 | ||
| Orienteering 13:00 [3]**** | |
| spiked:19/26c shoes: Adidas Swoop II | ||
| Micr-O on top of Kinder in Mushroom Gardens on Nails' map.
was really good fun and not too hard once you got used to the scale and slowed down. | ||
Saturday Nov 24 | ||
| Orienteering 27:00 [3]*** 4.2 km (6:26 / km) | |
| ahr:163 max:176 shoes: VJ Integrators 2007 | ||
| was really looking forward to today's training and felt quite good as we set off. Set off on V.Long with MikeS OJ Al Little Rob and Camel but after 15minutes the noping sole on my shoe decided, oo actually I don't like this shoe anymore i'm gonna piss off. so with one shoe in tact and the other's sole flopping off by the tip of my toes I decided I should head back...
soooo annoying, course looked well good. gay. gay. gay. gay. gay! | ||
| C • crikey 3 | ||
| Running 20:00 [1] | |
| shoes: VJ Integrators 2007 | ||
| jogging back to Fox house from top of Blacka Moor
diese Integrators sind scheisse | ||
| Core 35:00 [3] | |
| ahr:131 max:152 shoes: Asics GT-2120 | ||
| Core exercises at Goodwin with Becky
very much control based: 15 exercises at, 2min on / 30sec rec was quite good to do some different style exercises, although I was rubbish at a lot of them! | ||
| Running 18:00 [1] | |
| shoes: Asics GT-2120 | ||
| 8min down to goodwin, 5min warm up, 5min back home | ||
Friday Nov 23 | ||
| Swimming 45:00 [1] | |
| (rest day) | ||
| nice relaxing very gentle swim
did about 1km, with some stretching at random points and sauna half way through. | ||
| Core 26:00 [3] | |
| (rest day) | ||
| Core Exercises in my room:
did some from circuits and some of my own, somehow managed to give myself a cruel finish though...side plank, ski sit, plank all for 1min. | ||
Thursday Nov 22 | ||
| Running (ShUOC Intervals) 59:00 [3] | |
| shoes: Asics GT-2120 | ||
| run down to Endcliffe park
5min / 3min / 5min / 3min / 5min 1min rec for each was shattered before we started, so was good jog they were long intervals, wouldn't have managed short ones. ran them ok, steady-ish pace, did the last 5min fartlek because didn't want to push hard for it as I was knackered and my quads were feeling pretty tight. ran back usual way, via fullwood/ranmoor | ||
Wednesday Nov 21 | ||
| Running 10:00 [2] | |
| shoes: Asics GT-2120 | ||
| bit of jogging before and after run | ||
| Running (7 William Hills Race) 42:00 [4]* | |
| spiked:6/7c shoes: Asics GT-2120 | ||
| felt shattered after track yesterday still so was pretty slow.
ran an extra 400m just after Hunter's Bar cos I couldn't read my map, but other than that didn't really go wrong anywhere. was just behind Neil at Hunter's bar, then I messed up and lost him and Jan, managed to catch them by ponds and was ahead up high street. was with Neil at St.Georges but he went a better route back to springvale and I only knew the main road way so lost 55sec to him on last leg. | ||
Tuesday Nov 20 | ||
| Running 1:18:00 [3] | |
| ahr:150 max:183 shoes: Asics GT-2120 | ||
| run from home to track (straight through town)
warm up + drills at track warm down + run back to western park-ish with OJ, RobB, MikeS, camel and Al. got lift with Al up to Broomhill then ran down to flat. | ||
| Track (Intervals) 24:00 [5] | |
| ahr:186 max:197 shoes: Asics GT-2120 | ||
| long 6min intervals * 4
1. 1500m 4:42 / 1:18 rec ~ pretty quick but felt ok...bad move though (pb?) 2. 1500m 4:52 / 1:08 rec ~ still felt quite good, able to keep effort up 3. 1500m 5:03 / 0:57 rec ~ started to get pretty tired towards end, couldn't keep with OJ etc. 4. 1200m 4:19 -> warm down ~ felt dead, really slow and glutes felt bit tight. | ||
Monday Nov 19 | ||
| Circuits 40:00 [5] | |
| ahr:143 max:185 shoes: Asics GT-2120 | ||
| moved up again
8 sets of 5 at 45/15 all the exercises seemed to be grouped into working the same muscle groups - evil | ||
| Running 40:00 [3] | |
| shoes: Asics GT-2120 | ||
| run to/from circuits
warm up/cool dwon at circuits | ||
Friday Nov 16 | ||
| Swimming 40:00 [3]1.6 km (25:00 / km) | |
| (rest day) | ||
| gentle swim at Goodwin, got cramp in sole of foot towards the end, felt fine apart from that, just haven't swum for ages | ||
Thursday Nov 15 | ||
| Running (ShUOC Intervals) 1:01:00 [4] | |
| max:197 shoes: Asics GT-2120 | ||
| Ran down to Endcliffe for Intervals
Pyramids: 3min; 2:30; 2min; 1:30; 1min; 1:30; 2min; 2:30; 3min 30sec rec between each. felt quite tired but wasn't a really hard session so was ok. ran back the usual way, up the hill past Ranmoor with Magic. | ||
| C • hallamshire? 3 | ||
Wednesday Nov 14 | ||
| Running 1:05:00 [3] | |
| ahr:145 max:178 shoes: Asics GT-2120 | ||
| Run on Thurstaston Common with Dad, really nice to get out there again. looped around over whole area and Irby Hill untill had been about an hour.
was really clear day - could see Pennines, Snowdonia and mountains around Coniston, quite different to being back in Sheffield | ||
Monday Nov 12 | ||
| Running 40:00 [3] | |
| shoes: Asics GT-2120 | ||
| run to/from circuits + warm up/cool down | ||
| Circuits 36:00 [5] | |
| shoes: Asics GT-2120 | ||
| 36 stations of 45/15
moving up again next week | ||
Wednesday Nov 7 | ||
| Running (ShUOC Fell Race) 47:39 [4]10 km (4:46 / km) | |
| shoes: Adidas Swoop II | ||
| ShUOC Fell run: Hunters Bar to bridge at Porters Clough and back
tried eating gel few mins before started to see how my body copes to them...was a bad idea, stomach felt really bad all the way. set off quick with Neil, although part way up the hill, he turned around a corner and completely vanished (it turns out he ran off up the road/track thing where we were meant to turn up the footpath in the valley), so was on my own for most of the course after that, settled into a comfortable steady pace, stomach was annoying me a fair bit and generally felt tired. was pretty steady all the way down hill, not under any pressure until half way through endcliffe park when I casually glanced behind and saw something bright red and knew Neil had appeared, so forced an increse in pace to hold him off then realized he had gone completely wrong anyway. ok route, not really fell run though. could be useful as a time trial? | ||
| C • Greno time trial 4 | ||
Tuesday Nov 6 | ||
| Running 30:00 [3] | |
| shoes: Asics GT-2120 | ||
| 10min run to candyman's house for lift
10min warm up / drills 5min cool down 5min jog home | ||
| Track (Intervals) 20:00 [4] | |
| shoes: Asics GT-2120 | ||
| 6 minute block intervals again
was feally really tired so decided to just go for 12s 1. 1200m 3:45 / 2:10rec 2. 1200m 3:44 / 2:11rec 3. 1200m 3:44 / 2:11rec 4. got to 500m and calves were tightening up, thought there was no point doing a slow interval so jogged to side, stretched it out, jogged back and sprinted about 60m of home straight before jogging the rest of the lap back in. | ||
Monday Nov 5 | ||
| Running 48:00 [3] | |
| shoes: Asics GT-2120 | ||
| 20min run up to Ranmoor -> Tapton -> through crookes, down through walkley, into Western Park from far side, looped around and up to circuits.
10min warm up + 10min cool down 8min jog back up hill with Nic | ||
| Circuits 36:00 [5] | |
| shoes: Asics GT-2120 | ||
| 36 exercises at 45 effort/15 rec
upper body wanted nothing to do with it today, so was lacking a lot in some exercises | ||
Sunday Nov 4 | ||
| Orienteering (GB Inaugural) 1:25:01 [3]** 14.6 km (5:49 / km) +450m 5:03 / km | |
| ahr:153 max:186 shoes: Adidas Swoop II | ||
| another long run on the hills, perfect weather for it...beautifully clear, not hot but not cold either. good route: hagg farm -> through woods, along ridge to Winhill Pike -> down accross Ladybower, around roads to northern bridge where there was a nice kendel mint cake stop with Gareth. Ladybower -> up Crook Hill -> right along ridge until up behind Hagg Farm then dropped in through wood.
Ran with Rhodri until Ladybower, and Magic for the whole route, nice steady pace, was really enjoyable. | ||
Saturday Nov 3 | ||
| Orienteering (GB Inaugural) 1:48:00 [3]*** 12.3 km (8:47 / km) +600m 7:04 / km | |
| ahr:162 max:184 spiked:22/27c shoes: Adidas Swoop II | ||
| Inaugural weekend, simple long O
course from Hagg Farm up through woods and along ridge to madwomans stones, looped around on top, then back down with a few controls in woods. map change back at Hagg Farm for a middle race around the woods out the beack. felt really good on the fell run, took first 20mins steady to warm up but after that felt really strong, was slow on the course at the end, wlaked most steep hills, but it was really nice. | ||
Friday Nov 2 | ||
| Note | |
| (rest day) | ||
| hard day at the office and want to stay fresh for weekend. | ||
| C • Top training 1 | ||
Thursday Nov 1 | ||
| Running 48:50 [2] | |
| ahr:152 max:194 shoes: Asics GT-2120 | ||
| felt really good today apart from tight calves (will give 'em a bit of massage later)
trotted down to endcliffe park for ShUOC intervals, arrived as they were finishing the first set, ran around the field gently as they did the second. Joined in on the final set: 2 sides/ 30sec rec; 2 sides/ 30sec rec/ full lap. managed to run a lot faster than expected, felt like I had no speed in my legs at all, but could do one set alright. wouldn't of been able to do three though. warmed down with everyone else, then continued along endcliffe park and turned up hill at the end, up to Fullwood road. Along Fullwood road past Ranmoor into Broomhill and down to flat. was good to get out and stretch my legs | ||
| Massage/Stretching 20:00 [0] | |
| stretched out calves then did massage on each. was tightest on outside of muscle, and hurt most there...dunno if thats anything significant. Hopefully won't be tight for training at the weekend. | ||