Training Archive: DangerIn the 31 days ending 2007-10-31:
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| 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 | T | W | ||||||||||||||||||||
Wednesday Oct 31 | ||
| Running (long hilly hill run) 2:03:00 [4]**** | |
| ahr:156 max:180 shoes: Adidas Swoop II | ||
| Long run with Mike S, Little Rob and Magic. started at Fox House. finished at Fox House. went everywhere possible in between.
ran with map from one of the races we did on tour in Goteborg, re-visualising all the legs. wanted to try to read it in the last half hour when I was going to be really tired, but was very hard to get myself to do. still wen through it all at various points. first half hour, undulating with steep decent at end. felt fine second half hour, nearly all uphill on the same climb. legs started to remember I did track yesterday, as the hill went on my quads screamed more and more at me that there was nothing left. calves felt really tight, not sure why, stopped to try stretching them out a couple of times, slowing the others down. the third half hour was pretty nice - mostly downhill then the final section was a huge road slog which I could not do at all, was at the stage where if I pushed harder I would be forced to stop, but if I stopped I would never get going again. so nice slow plod it was. definitely need to think about how to prepare for these runs nutritionally, didn't have time for much lunch at all today with the way my lectures are, and didn't drink enough either. really good route though, probably an enjoyable session if you've prepared propperly for it. will do it again at some point. | ||
| C • Loooooong run 2 | ||
Tuesday Oct 30 | ||
| Running 1:00:00 [3] | |
| shoes: Asics GT-2120 | ||
| Run to University tram stop, tram to Woodbourn road, jog up to track
20min warm up on track + drills before session Ran back to Walkley with OJ, Rob and Al, good relaxed pace. Managed to get a lift back to Broomhill from there, which was good because my legs weren't liking the prospect of the hill. short run back from where Al dropped me off in Broomhill to flat | ||
| Track 22:04 [5]5.4 km (4:05 / km) | |
| ahr:182 max:197 shoes: Asics GT-2120 | ||
| Intervals of 6 minutes (combining effort and recovery)
1. 1500m 4:44 / 1:16rec (new 1500 pb because I run so little track!) 2. 1500m 4:47 / 1:13rec - still felt good 3. 1200m 4:01 / 1:59rec - really started to tire after 2 laps so cut short to 1200 4. 1200m 4:03 -> drink + warm down - felt really tired, not a great pace, but just grinded it out. another good session, I think my target is going to be to be doing 4 15s in a few weeks time...maybe 16s, depending on how i feel... | ||
Monday Oct 29 | ||
| Running 53:00 [3] | |
| shoes: Asics GT-2120 | ||
| 25min run around crookes, into Weston Park, to Goodwin
12min warm up 8min cool down 8min easy run back with Nick | ||
| Circuits 36:00 [5] | |
| max:180 shoes: Asics GT-2120 | ||
| first week of 45/15s
didn't seem too bad, just still cant do side plank up and down one.. | ||
Sunday Oct 28 | ||
| Running 1:14:57 [3] | |
| ahr:144 max:163 shoes: Asics GT-2120 | ||
| steady run. wanted to go up to peaks and back, but left it too late to get started so it would have been dark before i turned.
anyway, ran through endcliffe park, bingham and carried on up valley, spent bout half hour following random footpaths through cow fields and farms,not knowing where I was going and managed to loop round to where I had been, so then ran back down the valley through bingham. then turned left and ran up the hill to fullwood road, and along back to the flat. nice and relaxing, ready for another weeks training now. | ||
Saturday Oct 27 | ||
| Running 10:28 [3] | |
| ahr:144 max:161 shoes: Asics GT-2120 | ||
| run from flat to Hunter's Bar, through Endcliffe park towards Bingham | ||
| Running (Tempo Run) 20:15 [5] | |
| ahr:168 max:178 shoes: Asics GT-2120 | ||
| around Bingham: tried to maintain high pace, running up and down hills as much as reasonably could. hard work but felt good. | ||
| Running 9:07 [3] | |
| ahr:154 max:172 shoes: Asics GT-2120 | ||
| run home from Bingham above Endcliffe park via Endcliffe Vale road
pretty tired but happy that I got out | ||
Friday Oct 26 | ||
| Note | |
| (rest day) | ||
Thursday Oct 25 | ||
| Running (ShUOC Intervals) 51:24 [3] | |
| ahr:173 max:195 shoes: Asics GT-2120 | ||
| jog to endcliffe park, warm up with group.
Pyramid intervals: 1 corner, 2, 3, 4, 5, 4, 3, 2, 1, 1 warm down + stretch with group, jog home didn't run particularly fast until the last straight, pretty tired from the whole week, legs didn't want to run. good to get out though | ||
Wednesday Oct 24 | ||
| Orienteering 1:56:41 [3]*** 13 km (8:59 / km) | |
| ahr:157 max:181 shoes: Adidas Swoop II | ||
| Went to Burbage wirth Magic. Ran most of last years SHI Individual course, for some of it, Magic went ahead hanging kites and I followed collecting. Really tough session, felt yesterday's intervals in my legs all the way. was ok technically, just a few stupid mess ups where stopped thinking completely. Ran mostly in heather which I'm not used to at all, so was good session all in all | ||
Tuesday Oct 23 | ||
| Running warm up/down 11:00 [1]2.5 km (4:24 / km) | |
| shoes: Asics GT-2120 | ||
| jog to candyman's house for lift to track | ||
| Running warm up/down 5:00 [1] | |
| shoes: Asics GT-2120 | ||
| warm down jog, felt quite tight | ||
| Track (Hallamshire intervals) 36:33 [5]6.4 km (5:43 / km) | |
| ahr:178 max:196 shoes: Asics GT-2120 | ||
| 400m intervals, partner with Dave. run 400, rest whilst they do 400 *16.
Lap: 1. 72 on / 67 off 2. 67 on / 67 off 3. 67 on / 70 off 4. 67 on / 68 off 5. 71 on / 68 off 6. 70 on / 69 off 7. 72 on / 70 off 8. 64 on / 67 off 9. 72 on / 70 off 10. 72 on / 70 off 11. 73 on / 71 off 12. 71 on / 72 off 13. 75 on / 72 off 14. 76 on / 70 off 15. 66 on / 68 off 16. 73 on / -> warm down guess it shows how little track I've done before by how slow and irratic my times are, oh well, guess thats why I'm doing it. good group of guys there so should be able to force improvement. | ||
| C • Track 4 | ||
Monday Oct 22 | ||
| Circuits warm up/down (warm up) 10:46 [1] | |
| ahr:149 max:181 shoes: Asics GT-2120 | ||
| jog around room, shuttles, run punching arms etc | ||
| Circuits 36:00 [4] | |
| ahr:153 max:184 shoes: Asics GT-2120 | ||
| 6 sets of 6 exercises
40sec on / 20sec off | ||
| Circuits (cool down) 10:00 [1] | |
| ahr:140 max:164 shoes: Asics GT-2120 | ||
| jog around room, then stretch | ||
Saturday Oct 20 | ||
| Running (early morning run) 59:44 [3]15 km (3:59 / km) | |
| ahr:142 max:161 shoes: Asics GT-2120 | ||
| Ran from home, up to Broomhill, fullwood road -> gladstone road -> ivy park road -> carsick hill road -> sandygate road/redmires road along past golf club to bus terminus in lodgemoor. and back same way.
absolutely freezing, hands numb for whole run, shorts and vest when its 0 degrees is bad plan. | ||
Friday Oct 19 | ||
| Note | |
| (rest day) | ||
| felt completely drained after full day of lectures and drawing classes.not up to training. friday definitely needs to be my rest day | ||
Thursday Oct 18 | ||
| Note | |
| (rest day) | ||
| pub golf
still rough 'nough said | ||
Wednesday Oct 17 | ||
| Running (ShUOC Fell Run) 52:30 [4] | |
| ahr:158 max:180 shoes: Adidas Swoop II | ||
| Run from longshaw, along ridge South Eastish (?)
first 25min steady running with group (intensity 3 really), turned at trig point, 8mins in heather, then back along same path to van. ran hard on way back with Neil but had to stop few times to let others catch up. Good weather, really nice to get out. knee was niggling a bit for first 25min, but was fine after that. | ||
Tuesday Oct 16 | ||
| Running 33:38 [3]7.5 km (4:29 / km) | |
| ahr:144 max:159 shoes: Asics GT-2120 | ||
| was intending to go totrack, but didn't find out how to get there in time :(
needed to get out to run off aches and niggles from JEC and circuits. Ran through Broomhill, up along Manchester Road towards top of Rivelin Valley, turned about level with the Golf Course. Dark, cold, wet. I love winter training | ||
| C • let us know if you are goin... 2 | ||
| C • 1 | ||
Monday Oct 15 | ||
| Circuits 1:06:00 [4] | |
| ahr:139 max:176 shoes: Asics GT-2120 | ||
| 5min run to Goodwin, 10min warm up
36 stations: 40sec on/20sec recovery 10min cool down/stretching, 5min run home | ||
| C • like the attackpoint nickna... 2 | ||
Sunday Oct 14 | ||
| Orienteering race (JEC Relay) 56:29 [5]***** 5.8 km (9:44 / km) +150m 8:37 / km | |
| spiked:13/26c shoes: VJ Integrators 2007 | ||
| Crazy! really detailed, too much going on on the map to work out what to look at. kept losing time within 20m of control kite, just not being able to see why where I was didn't fit with where I thought I should be.
Awesome terrain, had to take it slow. Probably lost about 15mins in total in the end, being strictly critical, but a run with no time lost on that area is pretty much impossible... | ||
Saturday Oct 13 | ||
| Orienteering race (JEC Long) 1:18:50 [5]**** 8.8 km (8:57 / km) +250m 7:51 / km | |
| spiked:10/24c shoes: VJ Integrators 2007 | ||
| An amazing area, really fast in sections then incredibly slow in others. very technically demanding, really hard to pick gaps through the rock to get to/out of controls.
Had ok race, started quite well on long leg to one, but small errors here and there getting pushed about by vegetation and losing contact at points. lost about 13mins in total | ||
Friday Oct 12 | ||
| Event: Junior European Cup (JEC) | ||
| Orienteering race (JEC Sprint) 17:25 [5]* 2.8 km (6:13 / km) +75m 5:29 / km | |
| spiked:9/13c shoes: Adidas Swoop II | ||
| A really good race, well planned course. didn't really make any big mistakes but didn't quite push hard enough in earlier section. | ||
| Orienteering (JEC Model Event) 45:00 [3]**** | |
| shoes: Adidas Swoop II | ||
| taking it easy on few long legs to get into terrain, then ran about 4 short legs near to race pace, then eased off for a couple of long legs back to vans. good session, definitely a good idea to experience some of the terrain before the actual races. | ||
Thursday Oct 11 | ||
| Running 15:00 [1]2 km (7:30 / km) | |
| (rest day) shoes: Asics GT-2120 | ||
| jog around town on arrival, to check it out and loosen up a bit | ||