Training Archive: DangerIn the 30 days ending 2008-04-30:
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| 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 | S | S | M | T | W | ||||||||||||||||||||||||||||||||||||||||
Wednesday Apr 30 | ||
| Running warm up/down 13:00 [1] | |
| ahr:140 max:168 shoes: Asics GT-2120 | ||
| jog to goodwin for lift in magicmobil and jog home from glossop road with ba-ba and fazingbum | ||
| Orienteering warm up/down 25:00 [2]2.8 km (8:56 / km) | |
| ahr:138 max:165 shoes: Silva K120 | ||
| warm up with magic around beeley, doing short loop across railway.
gentle warm down jog with magic and fazingbum after run, pretty much came loop, but shortened a bit. did some drill type things on track at end to losen up a bit. | ||
| Orienteering 34:35 [2]*** 4.6 km (7:31 / km) | |
| ahr:163 max:177 spiked:19/20c shoes: Silva K120 | ||
| Spring Cup 3(?) at Beeley
ran without compass just aiming for a solid cruise, flowing nicely without any errors. did that exactly. lost about 20sec at #13 due to the bolder being no more distinct than any other rock in the neighboring cluster so couldn't see it, but other than that was going well. magic caught me early on but wasn't fussed about racing or pushing it cos my legs were fairly tired from track and I just wanted a good technique session. | ||
| C • Actually... 3 | ||
| C • effort... 3 | ||
Tuesday Apr 29 | ||
| Running warm up/down 41:00 [3] | |
| ahr:151 max:168 shoes: Asics GT-2120 | ||
| run to track + drills
the rocket had joiend us but didnt feel up to joinin in the session so just jogged around the outside for a while. wonder if he was wearing the new shoes he was going to buy with his £157k....or if he cam in his bentley, didnt see it in the carpark mind.... few laps warm down at end and then got lift with candyman so its not too long a session. run up hill from botanical gardens after lift. Ronnie was staring at me when I was warming down - obviously had that elite athlete aura about me :-P | ||
| C • huh 5 | ||
| Track intervals 31:00 [4] | |
| ahr:149 max:186 shoes: Asics GT-2120 | ||
| we had a confusing session today which noone could remember except the accountant.
4*600m; 3*500m; 4*300m at 3km pace (74s 400's) with 75s rec and 3min between sets was holding pace pretty well, the other guys picked it up a bit but I held my pace consistent then went for it on the 300s, was a bit too tired at the end so did 200m on the final rep. splits: 600m 1:31 (watch was being dodgy so started at 120m) 600m 1:50 600m 1:50 600m 1:51 500m 1:32 500m 1:32 500m 1:33 300m 49s 300m 48s 300m 48s 200m 30s | ||
Monday Apr 28 | ||
| Pain hills (Arts Tower Challenge) 2:17 [5]0.11 km (20:45 / km) +80m 4:29 / km | |
| ahr:173 max:180 shoes: Asics GT-2120 | ||
| Arts Tower Callenge XI
22 floors. up up up my first attempt. didnt know what to expect. there was a poor turn out, only 4 of us (2 ShUOC), wasn't sure if I'd be able to get anywehere near John's time and my hams felt like they'd go at any time but gave it a bash anyway. once I reached level 2 (5th floor) I was dead, reached level 5 and was dizzy. thinking about it I dont remember any floors between 5 and 13 - I was just blacked out running! had to walk a couple of floors, dont know how many but got to level 17 and had a burst of life, realising there were only 2 more. got to the top in 2:17.1 - one second away from John's record. gutted. | ||
| C • First go 3 | ||
| Running warm up/down 13:00 [2] | |
| ahr:143 max:156 shoes: Asics GT-2120 | ||
| had planned on doing some running drills or soemthing afterwards to losen up but got into crookes valley park and couldn't face raising my legs again so jogged home in a daze. | ||
| Running warm up/down 30:00 [2] | |
| ahr:139 max:160 shoes: Asics GT-2120 | ||
| run down to design class at 2pm for banter with Riger Lewis.
run from lecture, which finished late (5:05), to circuits, got there as they finished warm up -perfect. warm down and 'run' home with faz and olivia | ||
| Circuits 40:00 [4] | |
| ahr:136 max:167 shoes: Asics GT-2120 | ||
| was unsure weather to go or not because I had been coughing a bit since I got to the top of the Arts Tower, but it had worn off so I went.
wasn't bothered about doing high quantities on the aerobic exercises given my days exploits thus far and just focused on the core exercises trying to do them as best I could. got our design project finished (practically), works everytime and Rog seems happy with it. good day. | ||
Sunday Apr 27 | ||
| Running 1:12:00 [3] | |
| ahr:130 max:164 shoes: Asics GT-2120 | ||
| long day today.
didnt feel like going out when I got home. had been for a long walk in the morning and I was generally quite tired after beasting it up from the station. but dragged myself out anyhow, home-manc rd-back up the hill-car sick hill road-down to fullwood sports club-crimcar lane-down into porter valley, straight back up the other side-ringinglow-bents green-high stors school-bingham park-endcliffe-hunters bar-home. strangely the route ended up being almost exactly how long I had planned.cool. arts tower challenge tomorrow :) | ||
Saturday Apr 26 | ||
| Event: Tiomila 2008 | ||
| Running tempo 31:00 [4] | |
| ahr:143 max:163 shoes: Asics GT-2120 | ||
| first day of physical fcc mock. forgot final map though. gay
run in Derby. from Rose's house to Markeaton Park, then looped around there, got into a grotty woods bit which was suprisingly like north yorks forests. sent a good 6-7min in terrain then carried on looping home. tried to maintain a good pace. | ||
| C • Derby... 3 | ||
Friday Apr 25 | ||
| Note | |
| (sick) (rest day) | ||
| dodgy stomach and chest pains all day yesterday continuing from wednesday and still felt a bit weird today. didnt really have much chance to train anyway between a solid day of lectures, eating tea and runnning for train. will give it a hard weekend, provided I feel better | ||
Thursday Apr 24 | ||
| Note | |
| (sick) | ||
| nails said im allowede 1hr @ intensity 3 on attackpoint for my dancing, given how energetic i am. but i haven't been a pussy since september, so why start now. leave him to that... | ||
| C • Hey! 2 | ||
Wednesday Apr 23 | ||
| Massage/Stretching 20:00 [2] | |
| (sick) shoes: feet | ||
| was going to do some hill reps before agm today but started feeling sick mid-morning so I stayed in and did a bit of stretching :s | ||
Tuesday Apr 22 | ||
| Running long 1:26:00 [3] | |
| ahr:149 max:187 shoes: Inov8 Mudclaw 330 'O' | ||
| didnt fancy track tonight for 3 reasons:
.still feel the weekend in my legs .didnt want lots of hard pounding on my blisters .its too nice weather to run in circles decided to wear in my new inov8s and retire the swoops after a painful weekend. ran steady on the road down to hunters bar then contoured on the steep slopes through endcliffe and bingham parks, all up the valley to porters clough, over the road and up to the mines on burbage. spent 10mins playing in the heather then admired the views and came back the same way. tough run and good fun. just noticed, the first time i've been in terrain without strapping since did my ankle and it felt reasonable - a bit wobbly - so all is good. | ||
Monday Apr 21 | ||
| Circuits 40:00 [3] | |
| ahr:126 max:158 shoes: Asics GT-2120 | ||
| managed to kind of sort out my blisters so I can run on them but there was no way I was going to do Trunce today, pootled up to circuits and...Camel was there and did the session!
I was completely shafted and struggled to do a normal quantity of some exercises but was reasonably happy I turned up (1 of 10) - and it was still worth it, was a reasonable core session in the end. 10hour car journeys are not good | ||
| Running warm up/down 20:00 [2] | |
| shoes: Asics GT-2120 | ||
| jog to goodwin from uni. warm up + down
couldnt be arsed running home | ||
Sunday Apr 20 | ||
| Orienteering (British Relay Champs) 43:04 [5]*** 6.6 km (6:32 / km) | |
| ahr:133 max:187 spiked:13/17c shoes: Adidas Swoop II | ||
| 2nd leg for ShUOC. was really up for it but feeling quite tired. wanted to try to split the SYO top teams,but definitely wanted to beat 3.
had an ok run, wil came in about 10mins down, so i was on my own virtually. set off with Duncan Archer, left him behind after number one, ut think he got me later in the green :S was clean through most of the course but in the green sections it didn't fit my mental picture and I confused myself on a few occasions. for 2 of them I was stood on the feature, not in view of the kite and couldn't work out how I'd gone wrong. stupid. Marcus had a good run, as ever, on last leg to bring us in in 6th which I was fairly happy with. would have been nice to beat JD's team though... my blisters got 10 times worse today and i was in pain most of the way round, hpoefully i can pursuade them to go away...somehow | ||
| Running warm up/down 10:00 [2] | |
| shoes: Adidas Swoop II | ||
Saturday Apr 19 | ||
| Event: British Long Champs | ||
| Orienteering (British Champs) 1:12:42 [5]**** 11.5 km (6:19 / km) +270m 5:39 / km | |
| ahr:157 max:190 spiked:24/30c shoes: Adidas Swoop II | ||
| my race pan was to go out hard, but not worry about few second hesitancies if it will save me making a 1+ min error. I also knew that my contour interpretartion and visualisation was going to be majorly important.
I was pretty satisfied with my race, stuck to my plan almost all the way. lost about 50sec going to #1 due to not quite focusing and confusing myself on the gaps in the trees. but after that I only lost 20-30secs here and there. lost a theoretical 4mins in total but I think I would have to have been running faster for that. my visualisation was nearly perfect when approaching controls and I only lost time in the circle on #7 - about 15sec. really enjoyed flowing well. was getting noticably tired halfway, but think that was just from pushing hard. so think I'm back to myself now (yay), two more weeks hard training and I'll be set for the final. got big blisters on arches of feet which was gay | ||
| Running warm up/down 25:00 [2] | |
Friday Apr 18 | ||
| Note | |
| (rest day) | ||
Thursday Apr 17 | ||
| Running 24:00 [2] | |
| ahr:141 max:155 shoes: Asics Gel DS Racer VII | ||
| the girls wer going for a 'run' to endcliffe park, so thought I may as well get out for my easy session and give olivia a hard session at the same time.
let them get off, then left few mins later. jogged to hunters bar caught them half way there then circled in endcliffe waiting for olivia. jogged along by the river then did a short hill set on the steep slope. olivia had then died so I left her with the others and carried on on my cruise. they headed back so I went down to the end of endcliffe park, up to fulwood road, along past (whats left of) Ranmoor, into broomhill and down to flat. got home just as the girls were coming up the hill. and they thought they'd been for a good run, hilarious | ||
| Running (Terrain Hills) 6:45 [4]+125m | |
| ahr:156 max:180 shoes: Asics Gel DS Racer VII | ||
| short hills set on the steep wooded slope in endcliffe park. it was really rooted and it meant you had to keep your head up and pick your micro route carefully.
5reps up to top (25m)with 1min jogging recovery (but a few were a lot longer because Olivia was so slow fannying down the hill) did the hills in: 23, 23, 22, 23, 22 | ||
Wednesday Apr 16 | ||
| Running warm up/down 27:00 [3] | |
| shoes: Asics GT-2120 | ||
| run to goodwin, warm up + down with magic, then run home from hallamshire | ||
| Orienteering tempo 46:40 [3]7 km (6:40 / km) | |
| ahr:162 max:177 shoes: Silva K120 | ||
| tankersley sprinc cup round one. took it steady, no compass. ran clean, making two small errors. had a good go at killing myself though, slashed open my arm and finger on barbwrie fence leaving 2mm wide cut down my arm which had white fleshy stuff hanging out when i got home. then i ran into the wire of a ruined fence which i hadn't seen towards the end of the course. still have a huge red line accross my stomach.
all in all, was an average course. about 6km of it was a path run :( seems that magic somehow had planned most of the legs identical to todays course when we were there last week, which obviously added to the excitement factor... also because i was holding my control card scrumpled in my hand i think i only puched 2 controls in less than 10sec :s | ||
Tuesday Apr 15 | ||
| Running warm up/down 39:00 [3] | |
| ahr:145 max:177 shoes: Asics GT-2120 | ||
| run to track. drills.
hams felt really tight but I really want to rip it up tonight and see what speed I've got.... | ||
| Track intervals 26:00 [5] | |
| ahr:155 max:186 shoes: Asics GT-2120 | ||
| we were lucky tonight, the weather was glorious and Ian had planned a marvously interesting session. 8*500m at 2km pace (?!) woth 2min rest after 3rd last finisher -so got 2:02 - 2:06 rest for all.
I decided I would aim for 85s to start with and see how long it took me to die. the first rep was way too slow but then got on course. gradually slowed down but was keeping just behind Craney for them all until I dropped away slightly on the 7th cos both my calves were getting really tight. annoyed with them hurting, I decided to do the sesible thing and run the last rep eyeballs out. went off at 200-300m pace (for how tired I was) and when I got to 300m my calves were screaming 'what the f*** are you doing?' so I tried to hold on, John got me on the last 50m but I felt good that I've started to get rapid again. splits: 1. 90s 2. 85 3. 86 4. 87 5. 87 6. 88 7. 88 8. 84 | ||
| Track (shuttles) 5:00 [5] | |
| ahr:149 max:174 shoes: Asics GT-2120 | ||
| Ian gave us a 5min recovery from the main session then we had 5mins of shuttles on the grass. in 3s running about 40m. was really tough after nailing out the last rep before hand. | ||
| Running warm up/down 24:00 [2] | |
| ahr:142 max:160 shoes: Asics GT-2120 | ||
| ran home with John (old folk had got tired and gone home) to the market then I walked for a bit and he carried on. I continued to walk a bit/jog a bit, walking all of the steep hill through broomhall. saw some students playing unicycle-hockey on the hardcourt by John's flat, was pretty cool.
I'm dead. time for big eat. | ||
| C • who you calling old? 2 | ||
Monday Apr 14 | ||
| Running warm up/down 35:00 [3] | |
| ahr:137 max:185 shoes: Asics GT-2120 | ||
| home -> crookes valley park, few drills/strides -> upto Goodwin.
warm up at goodwin + loads of Liba's weird drill things warm down after session and then run home. on my way to crrokes valley park saw Neill Barton, Ingrid Franklin, Nicky Johnson all walking (not all together) and Zanthe Wray running: 7 points. 9 points so far | ||
| C • Oi... 3 | ||
| Circuits 40:00 [5] | |
| ahr:140 max:169 shoes: Asics GT-2120 | ||
| 45/15s really good today. couple of new ones and a couple of resurected exercises. manage all but the second set of side lifts. | ||
Sunday Apr 13 | ||
| Note | |
| (rest day) | ||
| didn't really have time for a session this morning before more celebrations started, and I didn't feel up to it really anyway. best to have a rest day to get the last 3 weeks out of my legs and be fresh for this week I think. | ||
Saturday Apr 12 | ||
| Running 42:00 [3] | |
| shoes: Asics GT-2120 | ||
| went for an early morning punter with wee hoddy before all the days craziness began. was feeling pretty tired still. ankle was slightly sore but ok. didn't do the full route I'd planned but neither of us were bothered. a beautiful day for it.
Ceilidh after the wedding. got well knackered. both ankles decided to be uncomfortable :S | ||
Friday Apr 11 | ||
| Note | |
| I'm pretty satisfied with how things have gone this week. first week of normal training since february! I've been tired all week but still ground out some quality sessions...so a few more weeks of this and I'll be flying by may :D
yet since I have 9-5 in uni today with 50mins off all day (as I do every friday this term) I think its a good day to have a complete rest. | ||
| C • Trains 1 | ||
Thursday Apr 10 | ||
| Running warm up/down 31:00 [3] | |
| ahr:138 max:161 shoes: Adidas Swoop II | ||
| run into broomhill to meet the mob, down to endcliffe park, into bingham. jogging around one of the loops so we knew were to go before session.
1min of jogging between sets. run home from bingham | ||
| Running hills 24:06 [5] | |
| ahr:152 max:180 shoes: Adidas Swoop II | ||
| A hill parlauf session which Edwards has been telling us about since December. basically 3 loops on the big hill in Bingham park, all different with different amounts of climb. have to do 9 loops (3 of each) in whatever order you want, resting whilst partner runs.
was getting pretty tired towards the end but started out on the 9th rep about 15m behind Shane so ranmy ass off to catch him up and, as you would, he started pusing harder as soon as he realised. still got him but then I was knackered pissing rain for the whole session, this is what makes you hardcore. saw John Hennigan(?), fell runner supreme, out for a steady run. thats got to be 2 points. woohoo. off zero | ||
| Running hills 3:40 [5] | |
| ahr:157 max:173 shoes: Adidas Swoop II | ||
| ...as Hector put it in focus. a session is never over for the 24-7 athlete and this prooved a perfect example. once everyone had screwed themselves on the 9th rep we decided to do some more. 3 short-er reps. straight up/straight down, shuttling with partner.
really tried to give it everything for these. now time for some catching features maybe... | ||
| C • good work... 1 | ||
Wednesday Apr 9 | ||
| Running warm up/down 8:00 [2] | |
| shoes: Adidas Swoop II | ||
| into broomhill and back to meet magic's car | ||
| Orienteering 59:20 [3]**** | |
| ahr:147 max:167 shoes: Adidas Swoop II | ||
| talking exercise on Tankersly with Magic. one person has the map and the directs the other to the controls. I did most of the legs. was finding it quite hard to explain things to start with. think I got into it better towards the end. was really good for forcing me to think ahead.
legs felt very heavy and I was knackered after 25mins, so marcus started striding out up some of the hill and I just pootled along but all in all it was quite a good session. shame there isn't an up-to-date map of the area though. it could be pretty good for some race training if there was. | ||
| C • Have you discussed this wit... 2 | ||
Tuesday Apr 8 | ||
| Running 1:11:00 [3] | |
| ahr:147 max:161 shoes: Asics GT-2120 | ||
| legs still felt dead today but thought I should still go to track and try to grind out some consistent times. felt like I could have gone at the pace I ran to track at for hours but felt like my legs didn't know what speed was.
run from home to track. drills and jumpy things before the session. run home with Mike, Nails and Rob after session. severely overdressed. was only outside in the morning today when it was rainy and mingin then spent rest of the day in my room trying to work and hadn't noticed how warm it had got. 3/4 tights and thermal was a big error. thought my eyes were playing tricks on me when we started doing drills...Nails was at track. don't know what he had for breakfast but dont think I want any if it makes you that keen to run track... | ||
| C • ahhh 3 | ||
| Track intervals 22:30 [5] | |
| ahr:167 max:184 shoes: Asics GT-2120 | ||
| session was kind of split in half. 2 lots of 10minutes with 3min rec between.
in the first 10 we were on 200s at 32-34 pace with similar recovery trying to do as many as possible in the 10min. then doing the same with 300s at 52-54 pace. 200s: .300s: 30 (35) .50 (50) 32 (35) .54 (45) 32 (34) .56 (45) 33 (34) .56 (44) 32 (34) .54 (46) 33 (34) .58 (90) 33 (34) 35 (32) 33 (2:59) ran 200s with Edwards but did 300s on my own. was bit slower than everyone else but was just trying to get myself consistent. happy with the session. | ||
| Note | |
| thought there must be some pop group playing octagon..since there was a queue of girls down past bar one...and just found out its scouting for girls. figures | ||
| C • next week... 4 | ||
Monday Apr 7 | ||
| Running warm up/down 24:00 [3] | |
| shoes: Asics GT-2120 | ||
| legged it up to goodwin from my lecture which finished late. got changed and was in plenty of time to start the session
warm down at end of circuits, run home | ||
| Circuits 40:00 [4] | |
| ahr:123 max:162 shoes: Asics GT-2120 | ||
| woke up absolutely shafted this morning, didn't feel any more lively by 5pm. tried to do as much as I could on each exercise at high quality and rest if I couldn't do it propperly.
ankle was feeling quite tender, hurt a bit (especially if I prodded it) | ||
| C • well... 2 | ||
Sunday Apr 6 | ||
| Event: British Sprint Championships | ||
| Running warm up/down 1:02:00 [3] | |
| shoes: Adidas Swoop II | ||
| running before and after both races. | ||
| Orienteering race (BEOC Sprint (Qual)) 13:53 [5]*** 2.9 mi (4:46 / mi) | |
| spiked:24/27c shoes: Adidas Swoop II | ||
| pretty clean except exiting the woods when I went way too far left and got to the houses and had to go round. made few more small errors, then about 4 controls ina row after spectator I had to wait about 2sec at each for punters to work out how to put one bit of plastic onto another. screamed at several people.
was happy that I managed to run a constant pace throughout lost 56sec in total :( | ||
| Orienteering race (BEOC Sprint (A Final)) 15:06 [5]*** 3.1 km (4:52 / km) | |
| spiked:23/24c shoes: Adidas Swoop II | ||
| only really made one big mistake on no.3 started running left when I had already looked ahead and knew I couldn't get through. dont know what I was playing at.
generally felt bit tired really, physically and mentally. was fairly clean through the rest but loosing one or two seconds on most legs through slight hesitations or not knowing exactly where the kite should be. alright race. should have been running quicker though. | ||
Saturday Apr 5 | ||
| Event: British Elite Middle Distance | ||
| Running warm up/down 30:00 [3] | |
| shoes: VJ Integrator 2007 | ||
| Orienteering race (BEOC Middle) 43:24 [4]*** 6.5 km (6:41 / km) | |
| spiked:21/23c shoes: VJ Integrator 2007 | ||
| pretty clean run. only made two small errors. lost 15sec on 8 - too far right and 25sec on 11, got confused by a spur on the way to it. I was still in Goteborg snow mode I think, so I was taking mavric path routes which would never be quicker unless the area was covered in 2m deep mud. so ont 13 I lost 45sec - 1min on route choice and on 18 prob lost 20sec maybe. other than that I was just slow after no.11 and was struggling to maintain a reasonable pace.
my legs are still fealing it from last week I think my ankle was sore again today. not sure why cos its been ok mostly since JK but was hurting throughout my run, was still pushing on it though... | ||
Friday Apr 4 | ||
| Note | |
| (rest day) | ||
| resting it up and going over maps/strategies for the weekend
saw a couple of the guys from The Coral when I was out yesterday, but I wasn't running, so no points. although...does this game only count in Sheffield? I'm guessing its pretty damn hard to get points anywhere else anyway... | ||
| C • maybe in... 2 | ||
Thursday Apr 3 | ||
| Core 30:00 [4] | |
| shoes: feet | ||
| was feeling quite tired today, so decided to try out GG's core session on my own. went pretty well, I could only hold press-ups at the bottom for a few seconds but other than that I managed everything. even did side plank dips! all the crunches at the end were pretty hard work though | ||
Wednesday Apr 2 | ||
| Orienteering intervals 41:00 [3]*** 7 km (5:51 / km) | |
| ahr:149 max:163 spiked:19/23c shoes: VJ Integrator 2007 | ||
| O' tech session on Thurstaston with Shminty
Chris had planned a couple of control pick style loops and a 'long' legs loop which we both ran with gentle navigating between the loops. was aiming to be accurate and to flow smoothly between controls. would have perhaps been better if Beasant could have been bothered to join us to do some trains or something... | ||
| C • yeh sorry about that. i wan... 2 | ||
| Running 28:00 [3] | |
| ahr:141 max:158 shoes: VJ Integrator 2007 | ||
| Chris got so annoyed with how inaccurate the map is he didn't want to do any more navigation so we went for a gentle run. from south of common through sssi area up to Irby hill and back down over the main part of the common to the car park | ||
| C • ... 2 | ||
Tuesday Apr 1 | ||
| Running 24:00 [3] | |
| shoes: Asics GT-2120 | ||
| run out across the beach from home to red rocks
+ run back across beach from the sea at end of session | ||
| Running intervals 27:00 [4] | |
| shoes: Asics GT-2120 | ||
| intervals, on the beach, against strong prevailing wind = quality session
really sunny and really windy, but warm southerly wind so was really pleasant for training. 6*3min effort with 90sec rec. managed to get 3 and a half of the reps against the wind as I started running towards Wales, then turned and did the remaining reps along the line of the incoming sea back towards home. | ||