Training Archive: DangerIn the 30 days ending 2008-06-30:
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| 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 | S | S | M | ||||||||||||||||||||||||||||||||||||
Monday Jun 30 | ||
| Running (hot) 1:04:00 [3]7.2 mi (8:52 / mi) | |
| ahr:151 max:173 shoes: Inov8 Mudclaw 330 'O' | ||
| met shminty at thurstaston and went for nice cruise round one of my standard loops:
thurstaston-dungeon-beach-caldy-back over. was tough up the hills not convinced by map my run as it says my lowest elevation was 10ft even though I was running on the beach, where the sea is, i.e sea level. think distance is about right though..I thought it was slightly further. had intended to run the course from the local event at the end of my run, but it was so hot and I was pretty dehydrated so thought I'd give it a miss. will probably head out and do some surveying or something later... gorgeous day.good banter | ||
| Running 10:00 [2] | |
| shoes: Asics GT-2130 | ||
| run round to queens park, and home again to do a spot of surveying | ||
Sunday Jun 29 | ||
| Running 9:00 [2] | |
| shoes: Asics GT-2130 | ||
| another busy day. trying to get some mapping done. squeezed a run in, early evening.
gentle running before and after hills | ||
| Running hills 22:00 [5] | |
| max:184 shoes: Asics GT-2130 | ||
| did one rep of 'sea-to-summit' route, but it was quite overgrown with bracken so then used kings drive for the rest doing reps half on road and half in terrain. really hot and was quite tough session.
ran past Raffa Benitez walking his dog 3 times. well I say walking his dog, he was on the phone in a massive down coat and had someone walking his dog for him. now I know he's spanish and works for the scummiest team on the plannet, but surely thats worth some sort of celebrity point-age? | ||
Saturday Jun 28 | ||
| Note | |
| (rest day) | ||
| had a busy day, spending all afternoon at a friends 18th drinking and eating then didnt feel like running in the evening, so meh | ||
Friday Jun 27 | ||
| Running long 1:52:00 [3]10 km (11:12 / km) +610m 8:35 / km | |
| ahr:145 max:173 shoes: Inov8 Mudclaw 330 'O' | ||
| headed out to Moel Arthur with Dad. we decided to run seperately so we could go at our own paces.
did the standard route over to Moel Fammau and loop through the wood but added in an extra little hill fort today to make it a little longer but give me another long climb to keep it tough. ran all the hills, which is bloody hard work in places, gets mighty steep. happy with what I got done, cloud was down and getting lower as the evening went on which was gay, but still a good session have a lookey bot sure if the amount of climb is right...but thats what it says, so I'll put it | ||
Thursday Jun 26 | ||
| Running 31:00 [2] | |
| ahr:142 max:171 shoes: Asics GT-2130 | ||
| easy run down the prom with dad. it pissed it down all day then had cleared up nicely by the time we got out. quite a dramatic sunset amongst all the cloud.
have out the old trainers into retirement now as they're pretty knackered so wore in the new ones today | ||
| C • Clwydian hills 1 | ||
Wednesday Jun 25 | ||
| Note | |
| (rest day) | ||
| rested in the morning for several reasons. Rhodri had gone training with the only key to the hut and wasnt getting back til after I left, the other boys were going kayaking and waiting for Rhodri when they got back, so I had to stay in the hut till I needed to leave :(
my R ankle had been a bit puffy anyway so bit of compression and rest did it some good I thinks. lots of nice boring travel round gothenburg/heathrow/manchester. thought might go for little jog when got home, but biscuits and parent chat got in the way of that one. oh well....probably needed a total recovery day anyway. glad I went out | ||
Tuesday Jun 24 | ||
| Running warm up/down 11:00 [2] | |
| shoes: VJ Integrator 2007 | ||
| dids drove the 5 of us out to Molndal So. none of us had been there before and it was quite a relevant area for parts of the middle and the classic.
jogging up and down the track, after we had our field athletics competition. | ||
| Orienteering 19:00 [4]2.5 km (7:36 / km) | |
| ahr:165 max:179 shoes: VJ Integrator 2007 | ||
| Dids had planned a kind of relay exercise because we only had 2 maps between 5 of us. so I was with Rhodri and DougDoug/Heccy ran together paired with Mat.
I was on 1st/3rd leg running at the same time as Doug and Heccy who had to talk to each other. this was quite off-putting at first but I blocked it out pretty quickly. I think they were both running harder than I was but I was maybe taking better lines. I had got a fair lead on them coming into #1...I just had to cross a flat marsh onto a line of small knolls... but I crossed the marsh at slightly wrong angle and got on a parralell line of hills :S saw a moose and drove it off to my right (where number one and doug/heccy were). that continues my record of seeing a moose everytime I've been to gothenburg without the Squad, think Lard scares them off, 6 moose in less than a year, not bad :) anyhoo, got to #1 as heccy was leaving it. he was nicely leading doug out on a 90degree error. tehe. so I cruised back where I had just been and onto #2. hit 3 fine and 4, was wobbly on the way back from #4, got quite confusing but still got back a good 4mins ahead of the boys | ||
| C • plural of moose 3 | ||
| Orienteering 23:00 [5]3.5 km (6:34 / km) | |
| ahr:172 max:185 shoes: VJ Integrator 2007 | ||
| Rhodri had had a bad loop, meanign mat got back first and Rhod set me off in my favourite position: about 90sec down on the leaders. I set off quite hard, must have drifted a little right of what I expected, the map was a little weird around that area, but it didnt affect anything. I got the edge of Rambo-mosse (what a name!) to see DougDoug leading Hainthwaite off the other side of it. so with them in sight I pushed on over Rambo-mosse, like the great man himself would have. got to #1 and was looking to my right expecting to see DougDoug running to #2 but they appeared from the completely opposite direction which confused me. then for some unknown reason I stood still looking at the control, watched them get it and run off, then I started moving again. no idea why I did that.
legged it off to #2, taking different route to Doug, popped up straight in front of the control and saw Doug off to my right, then for unknown reason again I stood and watched Doug run into the control, then I ran to it. stoopid stoopid stoopid. from there on I was running neck and neck with whoever was leading out of the pair, but we were taking different lines all the way. They seemed to be running quicker than I was but were a lot wobblier with their lines than I was. they would go off to one side, I would run straight then they would meet me again later on the leg. I pulled out a lead over Hector on the last control by out-routing him then steamed off to the finish but, no idea how, in the same area as on the way to #1 I popped out in an area which didnt seem to fit with where I had been running, anyway doug did it too, to a lesser extent, and I got back about 1 stride behind them. grr good training. nice one dids ;) | ||
Monday Jun 23 | ||
| Running warm up/down 4:00 [2] | |
| ahr:116 max:123 shoes: Asics GT-2120 | ||
| we headed up to Tuve to run the JVM sprint and middle test races today.
did little bit of jogging around before starting to let hector and mat get off at 1min intervals. | ||
| Orienteering (JVM test - sprint) 14:50 [4]3.1 km (4:47 / km) | |
| ahr:166 max:181 shoes: Asics GT-2120 | ||
| JVM test sprint course, around Tuve. was pretty tough. very simple and therefore had to be very fast. was feeling knackered but pushed as hard as I could. Think pretty much all my routes were good, but I just had little moments of completely unnecessary hesitation. silly really, probably not quite confident enough with sprint-o yet..
winner on the day did 12:50 heccy did just over 15min, and mat did about 17min | ||
| Orienteering warm up/down 12:00 [2] | |
| shoes: Asics GT-2120 | ||
| collecting the controls dougdoug had hung in the wood, from the sprint. | ||
| Running warm up/down 8:30 [2] | |
| ahr:130 max:142 shoes: VJ Integrator 2007 | ||
| bit of jogging with mat to the start of the middle race. | ||
| Orienteering 25:00 [2] | |
| ahr:126 max:149 shoes: VJ Integrator 2007 | ||
| started out on the middle course, but as soon as I hit the terrain I felt completely gone. spent a lot of time jogging to number one without reading the map, carried on to #2 which was easy cos there was an elephant track all the way from the test race. but decided I was getting very little out of the session and there was no point getting more tired because of it. I can go back and race it some point in le future. so turned back and went home via #10-14.
think the sprint took the last out of me even though it wasnt at full pace...did have a hard week last week I guess...first time since easter/february... | ||
Sunday Jun 22 | ||
| Running 32:00 [3] | |
| ahr:140 max:155 shoes: VJ Integrator 2007 | ||
| running out to getryggen and back with Matt | ||
| Orienteering intervals 1:09:00 [4]***** 6.6 km (10:27 / km) | |
| ahr:143 max:171 shoes: VJ Integrator 2007 | ||
| orienteering intervals on getryggen with matt
planned 4 loops of a ong leg, followed by 2 average legs. running the loops at classic race pace then walking together tothe start of th next loop. starting 1min apart. first loop, mattcaught me on the long leg as i took a naff route and we finished together. decided to try to run harder on second loop and ran almost perfectly, cant really think of anything i could have done better it was an awesome feeling. caught matt halfway on te long legsand steamed off ahead. a little wobbly on the third long leg but otherwise smooth. matt didnt catch me. then i cauht matt on the last loop just at the end of the long leg. really enjoyable, and great that i've finally found my form again. justin time or....erm... | ||
Saturday Jun 21 | ||
| Running 15:00 [3]3.5 km (4:17 / km) | |
| shoes: Asics GT-2120 | ||
| morning cruise with MatH to losen up a bit. was still feeling tired but nice to get out | ||
| Running warm up/down 20:00 [2] | |
| shoes: Inov8 Mudclaw 330 'O' | ||
| joggin before/between & after sprint courses dids planned for us.
felt really tired so wasnt looking forward to sprint-o | ||
| Orienteering race (Dids city cup - prologue) 3:21 [5] | |
| shoes: Inov8 Mudclaw 330 'O' | ||
| on Pavelund
600-1000m proogue race to determine the start order for the main event. spiked 1, 2 and 3 (except stupid route we all took to number 1) then ballsed number 4 losng 10-15seconds.grrr 1. DoudDoug 3:16 2. Rhodybaby 3:19 3. Me 3:21 4. Matt 4: ? 5. Heccy 4: ? | ||
| Orienteering race (Dids city cup - final) 19:27 [5] | |
| shoes: Inov8 Mudclaw 330 'O' | ||
| final race. realy good.
took a route round on roads early on thinking the hill wasnt runable. it was. rhod caught 1min onme at 3 (same leg) then he pulled away on long leg. I caught him back on execution and was quiker on the butterfly then took better route on next long leg. 1. Rhod 19:03 2. Me 19:27 3. Heccy 19:51 4. DougDoug 21: ?? (inc. 20 sec bonus tken off for winning prologue) 5. Matt 26: ?? good race. nearly puntered them all | ||
| Orienteering warm up/down 5:00 [2] | |
| shoes: Inov8 Mudclaw 330 'O' | ||
| collecting a couple of controls afterwards | ||
Friday Jun 20 | ||
| Running 6:00 [2]1.2 km (5:00 / km) | |
| ahr:139 max:153 shoes: Inov8 Mudclaw 330 'O' | ||
| heccy and dagdag had called a restday but I still wanted to get out, so planned a classic coure on skatas/getryggen/delsjö
run up to the big playing field at skatås, where I had planned the start. | ||
| Orienteering long 1:19:00 [4]***** 11 km (7:11 / km) | |
| ahr:144 max:164 shoes: Inov8 Mudclaw 330 'O' | ||
| long course I had planned. was feeling tired to start with, so in no way did I wnt to race it. was planning on trying to go round ataconsistent pace. felt very slow out there but must have been movingok at times. really enjoyeble. was out in the best of the weather. really thirsty throughout though - not good. saw someone camping in the middle of skatås who looked the spit of magic... | ||
| C • Magic 3 | ||
Thursday Jun 19 | ||
| Cycling warm up/down (Static) 18:00 [3] | |
| shoes: Asics GT-2120 | ||
| went upto Skatas gym with dougdoug.
did warm up and warm down on bike | ||
| Circuits 38:00 [4] | |
| ahr:131 max:163 shoes: Asics GT-2120 | ||
| did some curcuits while doudoug di weight stuff
45/15s on as many of the curcuits exercises I could remember, and a few extra. did 50/10 on a few cos I forgot to look at the watch and got carried away | ||
| Ergs intervals 12:00 [5] | |
| ahr:150 max:173 shoes: Asics GT-2120 | ||
| did some easy rowing then wanted to do about 5 reps of 500m flat out with 500m easy between, did 2 reps and my ass was so numb I had to stop, so went did more circuits.
1st rep: 1:54 2nd rep: 1:46 pretty slow but hey. I'm tired | ||
| Orienteering 49:00 [3] | |
| ahr:143 max:183 shoes: Inov8 Mudclaw 330 'O' | ||
| gmok tech training on Rannebergen
Johan had planned a session to do in pairs, stopping every 3 controls to discuss. I ran the first 3 with Heccy and dougdoug but didnt have a race pace in me. was holding them fine on the long leg until I completely stacked it in a big marsh, then I had lost all momentum and the boys got a bit of a lead on me. I couldnt muster enough to catch them back and they were pushing on well together, so finished the loop bit under a minute down. they then went to the northe loop then finished but I wanted to attack the controls in the south, so made my own longer loop from the controls which were out. got caught out in the middle of a monsoon again :( quite a good session, definitely tired from this morning and didnt want to overdo it cos I've planned a long one for tomorrow while the others call a rest day :) | ||
Wednesday Jun 18 | ||
| Orienteering 1:08:00 [3]***** 9 km (7:33 / km) | |
| ahr:152 max:163 shoes: Inov8 Mudclaw 330 'O' | ||
| we were off to partille South today to run the JVM test Long.
I felt completely flat today, so decided before hand I was going to cut off and not run race pace but try to be consistent. set off minute and half behind dougdoug thinking he would be pushing hard and would get away anyway. caught and passed him at number one. he was faffing quite a bit. ran smoothly through the next few legs, perhaps being slightly hesitant. was way to hesitant on #5, the first long leg. was just trying to keep contact too much, didnt feel comfortable simplifying it, but I should have. then orienteered well through the wierd gaffle loop-de-loop where I saw dougdoug again and I cut off after #13, 2nd long leg. went 13, 23-25, back to start to get stuff. was quite enjoyable. took 52min to number 13 the leader of the test race at #13 was taking 36:11 but given I was going slow and we had not kites, dont think its too shabby. | ||
| Running warm up/down 5:00 [2] | |
| shoes: Inov8 Mudclaw 330 'O' | ||
| spot o jogging before I started | ||
Tuesday Jun 17 | ||
| Orienteering 28:00 [2]4.6 km (6:05 / km) | |
| ahr:144 max:164 shoes: Inov8 Mudclaw 330 'O' | ||
| went up to the very north part of Skatas and did a control pick. after the first small loop, my R mankle was feeling pretty stiff, so I decided to go for a jog then continue with the rest. its was really nice terrain, only going slowly but orienteering fairly smoothly | ||
| Running warm up/down 12:00 [3] | |
| ahr:140 max:154 shoes: Inov8 Mudclaw 330 'O' | ||
| bit of jogging in the middle of the session to losen the ankle up and jogging back to the hut from the final loop. | ||
| Running warm up/down 22:00 [2] | |
| ahr:148 max:164 shoes: Asics GT-2120 | ||
| warm up with the group and jog back to the hut after 4 reps with Anne and Fiach | ||
| Running intervals 28:00 [4] | |
| ahr:148 max:186 shoes: Asics GT-2120 | ||
| frustrating session
reps of 4min/3min rec *4 started the first rep at usual intesity for intervals, and was heading the pack for most of the rep. but towards the end of the first rep my quads both started aching again, which was gay. they'd been fine yesterday but started aching and felt completely flat. so I tried pushing on on the second rep and the same was happening and I couldn't stride out and push on like I wanted to...so I thought I'd drop back and do the final two with fiach and anne, but ended up running off way ahead of them anyway. probably was doing an ok pace, but would usually be faster than most of the people there. dug in hard on the hills and passed a lot of people on them which was satisfying. hard work saw Henrik Errikson (IFK - former SM chanpion) with the IFK boys also saw Mats Haldin (IFK - former VM champion) out for a tempo run => 10points total: 47 points | ||
Monday Jun 16 | ||
| Orienteering (trains) 1:22:00 [3]***** | |
| ahr:155 max:187 shoes: VJ Integrator 2007 | ||
| Delsjoomradet (south west bit of Skatas)
really good trains session with doug-doug and Rhodybaby. set off 1min apart. we caught each other up fairly often but was really good session to get into the mapping again. had 7 loops, as I started hanging the last loop, I got my right foot caught between a couple of rocks and it was pretty sore, so I gave kites to Rhody and jogged back. good session, did some really good navigation. was a bit sloppy in places, but was fine. | ||
| C • when you back? is it just g... 4 | ||
| Running 6:00 [2] | |
| ahr:136 max:151 shoes: VJ Integrator 2007 | ||
| jog back from the final loop. met the boys at the finish then back to lodge | ||
| Note | |
| rested off in the afternoon, icing the ankle. quite sore, but should be ok.
played nerf-balls with Rhodybaby. I won 3-0 he found it hard to take (hehe) | ||
Sunday Jun 15 | ||
| Running tempo 45:46 [4]12.6 km (3:38 / km) | |
| ahr:166 max:184 slept:7.0 shoes: Asics GT-2120 | ||
| after 9 hours of travelling, needed to get out for a run to losen my legs. didnt fancy getting in terrain today, thought my be at more risk for my ankle if I was already tired...so went for a run without strapping it.
felt good, was only planning on going steady but after about 10mins realised my HR was pretty high and I felt good so just maintained the pace. up to Skatas, north into suburbs, along and back down to Harlanda Tjarn, down and over Svarttjarn then took the wiggly, hilly path thats parralel to the main track. reet down to stora delsjon, back up the main track towards skatas, did intervals warm-up loop in reverse to finish, cutting over open hill back down to huts. quite happy, first proper run in 2 weeks and I felt great, bring on the next 10 days | ||
| C • Cracking 2 | ||
Friday Jun 13 | ||
| Running 40:00 [3] | |
| shoes: Asics GT-2120 | ||
| phew. finally finished my last exam. went terribly but i couldnt care less any more.
run to wil's house before alco, he wasnt there, ran to bolehill park. I didnt fancy doing the alco cos i felt like chundering already. definitely was not drunk by 1pm. did ingrids running for her while she drank and then ran home ankle felt pretty good. swelling has gone. still feels a bit tender but the most annoying thing i have now is a huge lump of scar tissue on the top of my foot by my ankle from a barb-wire fence at fcc final :( | ||
Tuesday Jun 10 | ||
| Note | |
| (injured) | ||
| track definitely not getting a visit tonight
may try to do some form of anger management after my exam, but not being able to run hard may reduce the chances of this...swimming is poo....so maybe some more ultimate frisbee down int botanical gardens... | ||
| Ultimate Frisbee 45:00 [1] | |
| (injured) shoes: feet | ||
| another good game, more people so bit tougher in my opinion. still did plenty more running around than anyone else. ankle didn't seem to mind it either...
started out as 5 a side, which halfway through decreased to 5 on 4, my team being the worse off, but we still came out of it with a 12-5 victory. nice :) | ||
Monday Jun 9 | ||
| Running warm up/down 21:00 [3] | |
| ahr:151 max:178 (injured) shoes: Asics GT-2120 | ||
| run to goodwin
wu/wd run home ankle felt sore in shoe and hurts turning left :s felt fine playing frisbee the other day....keep icing saw Keith Whitelam running through broomhill with one of the girls from HH, 2 points, total=37points | ||
| Circuits 40:00 [5] | |
| ahr:145 max:164 (injured) shoes: feet | ||
| 45/15s
the last circuits til october....poor show not to see any of these elites turn up. were only 7 of us. anywho, tried to work as hard as I could, took my shoes off so my ankle wasn't hurting and it was fine for all of it apart from one lunge when it twinged. did blind balancing instead of a few of the jumpy exercises. Tetty kicked my ass on press ups :o( ankle feels bit sore now. its still quite big... :o( | ||
| C • awww 3 | ||
Saturday Jun 7 | ||
| Ultimate Frisbee 1:00:00 [1] | |
| needed to chill out after exam so went to botanical gardens with few others. had a highly charged game of 3 on 3 then a bit more relaxed willyhead and running around onto passes. was cool, got my forehand working well, havn't mastered it on my left though. air bounce still eludes me...
ankle felt ok, it's still a bit puffed up, am wearing compression bandage the whole time and icing few times a day. it still feels weak and not sure how it will cope in terrain but hopefully with strapping it'll be ready in a weeks time.. | ||
Friday Jun 6 | ||
| Note | |
| (injured) (rest day) | ||
| compression bandage all day, icing too. not going to run on it for couple of days. is feeling a bit better and swelling has gone down a tad, which hopefully is a good sign.
just as well I cant train today, go so much to know for 9am tomorrow, and procrastination is hitting new dizzy heights :S | ||
Thursday Jun 5 | ||
| Running warm up/down 15:00 [2] | |
| ahr:137 max:159 shoes: Asics GT-2120 | ||
| into broomhill / down to endcliffe. pete hodges (total: 33points) | ||
| Running intervals 23:00 [5] | |
| ahr:154 max:184 (injured) shoes: Asics GT-2120 | ||
| gay gay gay bugger gay arrrrrrghhhhhh
intervals in t'woods cos of the fair on the field. did parlaufs,running 3 / 4 sides, jogging back one. did 7 reps, session was to do 8, however when walking back along the track for my final rep I landed left foot on the rim of the sole of my shoe and all my weight went through on it. foot was on floor at 90degrees. so fecking painful. was in agony trying to walk up and down for few minutes, walked / hobbled home up the hill. saw marcus going down for bbq with flatmates, so i'm taking those 2 points (total 35). moan all you want, I was going as quick as I could therefore I get points been icing the bugger since i got in but its still incredibly sore...arse. will do more later, hopefully it wont flare up more in the shower, maybe i'll go cold anyway. this better not last long, i want to be able to run in goteborg not be a friggin cripple like last time | ||
Wednesday Jun 4 | ||
| Running warm up/down 18:00 [2] | |
| shoes: Asics GT-2120 | ||
| to/from goodwin plus some more pootling about afterwards | ||
| Massage/Stretching warm up/down 5:00 [3] | |
| shoes: Asics GT-2120 | ||
| bit of stretching/route studying afterwards whilst waiting for the nonexistant others. | ||
| C • yeah... 2 | ||
| Orienteering (Street-O) 52:56 [4]*** 10.6 km (5:00 / km) +125m 4:43 / km | |
| ahr:165 max:183 spiked:26/28c shoes: Asics GT-2120 | ||
| a well planned street-o with ba-ba and faz.
mass start, think courses were slightly different, but didnt really see the other 2 after about 5mins. started around goodwin and central campus in quite a lot of detail which was cool, then out through crookesmoor into walkely, down to ponderosa, reet up to bole hill park and down through crookes to goodwin to finish. really enjoyable but it was just too hot today, outh was disgustingly dry and icky. didnt lose much time, there were a couple early on were I had no plan for the leg because of the 2 really short legs to start, and suffered for it, but once in the town there were no issues. looking back at the course, realised I went to wrong side of the wall on #2, so I should have had completely different route, going back through start, and would have then made route to #3 a hell of a lot easier. didnt realise we had descriptions though, so not really my error.... #13 wasnt accessable either because it was in a private road or something, so i didnt go in. slight miss on boulder in wood in bole hill park, as had no compass and didnt know wot direction I was going in at.. good fun: here's where I went oh yeah, nearly fogot: Tim Tett driving home: 2points Kathy Van Hee running through broomhill: 1point Total: 32points | ||
Tuesday Jun 3 | ||
| Note | |
| (sick) (rest day) | ||
| woke up groggy with a sore throat. did not like the prospect of pushing as hard as possible at track so thought I might go for a short jog but in the end, playing mariokart and swearing at the tv became too enticing | ||
Monday Jun 2 | ||
| Note | |
| (rest day) | ||
| exam was absolutely turd and stomach felt dodgy later on...didnt know if circuits was even on and could not be arsed getting out. | ||
Sunday Jun 1 | ||
| Running warm up/down 20:00 [2] | |
| ahr:121 max:151 shoes: Asics GT-2120 | ||
| wanted to get out at early o'clock so i would have me session out of the way and could learn for 36hours. but legs felt like sacks of turd so there was no way i was going to manage the tempo run i wanted :(
managed a minute long 'sprint' but that felt aweful, so just jogged it back in. home,hunters bar,bottom of endcliffe, riversdale, home | ||
| Massage/Stretching 2:00 [2] | |
| shoes: Asics GT-2120 | ||