Training Archive: DangerIn the 31 days ending 2008-01-31:
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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 | H | |||||||||||||||||||||||||||||||||||||||||
Thursday Jan 31 | ||
| Running 56:00 [3] | |
| ahr:154 max:186 shoes: Asics GT-2120 | ||
| looped up into broomhill then down endcliffe cresent and cut throught to hunters bar.
ShUOC intervals: 1.5, 2, 2.5, 3, 2.5, 2, 1.5 with 30sec recovery then did relay thing after, 2 reps of about 500m. poor choice of footwear and terrential rain/snow today meant it was stupidly slippy on most of the field, so opted for the path after couple of reps. jog back up to flat | ||
Wednesday Jan 30 | ||
| Running 44:07 [2] | |
| ahr:135 max:153 shoes: Asics GT-2120 | ||
| spent all day trying to absorb mec113 by any means possible and needed a de-stress session before d-day.
up into crookes and down far side, back up through walkley and crookesmoor, down ring road, up eccy road to hunters bar and back up the hill. | ||
| Massage/Stretching 10:00 [4] | |
Tuesday Jan 29 | ||
| Running 37:09 [3] | |
| ahr:146 max:186 shoes: Asics GT-2120 | ||
| Run to track, easier than last week, allowed enough time :D
warm up drills at track legs felt tight at top/inside of hamstrings/groin after circuits but was ok running hard | ||
| Track intervals 30:56 [5] | |
| ahr:176 max:192 shoes: Asics GT-2120 | ||
| was dreading do some standard reps off 5:45 or someting crazy but luckily Ian changed the session to one which was actually quite good:
30 minute relay in pairs (camel) 6*300m, 4*400m, 1*450m, 7*200m to bring it up to 30mins. all continuous. ripped it up on the 3s leaving mike and candyman in the dust but after the first 4 trying to maintain pace felt really wheezy so eased off slightly for a few. mike/Al got ahead of us and I was struggling to pull away from candyman on the remaining 4s but once we got ont the 2s I pushed on again and died after 4 so had to grit my teeth and push till time was up. | ||
| Running 31:39 [3] | |
| ahr:153 max:166 shoes: Asics GT-2120 | ||
| run home with John. hate going homw from track, uphill all the way.
John greeted every tramp we passed on the way and got responses all round which was quite amusing, wanted to walk up the hill from johns but somehow carried on running so i could rest and eat/drink | ||
Monday Jan 28 | ||
| Running 40:00 [3] | |
| ahr:149 max:203 shoes: Asics GT-2120 | ||
| run to goodwin, warm up/warm down then run through crookes and down past ranmoor, home.
somehow hrm thinks my hr went up to 203, which is says is 101%, a bit unbelievable i think | ||
| Circuits 40:00 [5] | |
| ahr:151 max:182 shoes: Asics GT-2120 | ||
| 45/15s for 40 exercises
felt better than last week but still can't do side lifts. had some new exercises too which weren't too bad. | ||
Sunday Jan 27 | ||
| Core 31:00 [3] | |
Saturday Jan 26 | ||
| Running 20:00 [3] | |
| shoes: Adidas Swoop II | ||
| Run down the road, accross meadow, over the heath and dersingham common, into Sandringham woods, and back at the end of the session. | ||
| Orienteering 1:12:00 [2]** | |
| ahr:129 max:166 spiked:23/28c shoes: Adidas Swoop II | ||
| Easy session in Sandringham woods before breakfast.
did some long legs partly on paths for Dad to follow and partly in terrain down to south of area where its most complex, then did a series of control picks trying to flow as best possible, then long legs back up the east of the area with some short leg sections on the way. realy nice day, legs felt bit dead though. | ||
Friday Jan 25 | ||
| Swimming intervals 40:00 [2] | |
| 6 lots of 5length
nice n easy. plenty of stretching between swimming and a nice sauna halfway through | ||
Thursday Jan 24 | ||
| Running 12:00 [2] | |
| shoes: Asics GT-2120 | ||
| down to goodwin and back | ||
| Football intervals 25:00 [1] | |
| shoes: Asics GT-2120 | ||
| word got round from Llewellyn that his intramural team were in need of players, so the GB Junior Squad (being as generous as always) lended two of their star players to add a touch of sparkle to the fixture.
it was a scrappy start but as soon as the boys in white and red came on the goals started flowing and when Danger put away a beautiful left foot curler on the stroke of half time, the scoreline really showed how much of a close fought game this was. 6-0. it was dissapointing to not keep a clean sheet and Llewellyns side only walked away 9-1 victors, but considering they have only won 3 games so far this year it was acceptable. | ||
| Running 26:00 [2] | |
| ahr:138 max:160 shoes: Adidas Swoop II | ||
| home - endcliffe park - up to long grassy hill in Bingham because someone decided endcliffe was too wet. it wasn't. - home again | ||
| C • "when Danger put away..." 1 | ||
| Running hills 21:00 [5] | |
| ahr:166 max:187 shoes: Adidas Swoop II | ||
| hill reps in Bingham park
started at bottom of grassy slope, below the bench and foloowed up side of houses to path at top. 9 reps between 50 and 55sec | ||
| C • wet intervals 1 | ||
Wednesday Jan 23 | ||
| Running 26:00 [1]** | |
| ahr:133 max:159 shoes: Adidas Swoop II | ||
| wanted to run to Eccy woods and re-run shuoc prologue today but legs still weren't ahving any of it. set off, but was going so slow that it was gonna be another long session if i did do it, which is not what i wanted, so just visualised the course backwards (which i think makes it harder than the way we ran it) and turned round in Bingham. | ||
| C • The easy day sounds like a ... 1 | ||
Tuesday Jan 22 | ||
| Running 38:05 [3] | |
| ahr:147 max:176 shoes: Asics GT-2120 | ||
| felt good today til got home from exam at 4 and my glutes started aching and from then on all the muscles in my legs decided to hurt, but thought i'd go to track anyway.
run to track, left late so had to run bit harder than usual, caught OJ, MikeS and camel on way. drills | ||
| Track 41:00 [3] | |
| ahr:163 max:185 shoes: Asics GT-2120 | ||
| 'fun' intervals
6, 5, 4 *2. 2min rec between intervals; 3min rec between sets. started out at an average pace and got slower and slower and slower. legs did not want anything to do with moving, took all my energy to get them started on the last couple. aching all over. need a bath, but that won't happen. get some good stretching in tonight | ||
| Running 22:00 [2] | |
| shoes: Asics GT-2120 | ||
| parts of running home, walked from track for first 5mins, ran with others when they caught me up, then walked from west street to hospital and ran bit more home. | ||
| Massage/Stretching 10:00 [3] | |
Monday Jan 21 | ||
| Running 21:30 [4] | |
| ahr:164 max:178 shoes: Asics GT-2120 | ||
| home-candyman's house to drop off claim form-circuits in pissing rain | ||
| Running 15:22 [3] | |
| ahr:156 max:177 shoes: Asics GT-2120 | ||
| warm up/down at circuits | ||
| Circuits 40:00 [5] | |
| ahr:147 max:182 shoes: Asics GT-2120 | ||
| back straight into it. 45/15 * 40
supposedly an easy set to get up back into but felt harder than ever after time off. really pushed on first couple of blocks and was then grinding out the rest of the session but felt good to have done it at the end | ||
| Running 29:26 [3] | |
| ahr:156 max:171 shoes: Asics GT-2120 | ||
| run with camel after circuits since monkey had stood him up. goodwin up through crookes to Crosspool, then we split and I came home down ivy park road/fullwood road. | ||
Saturday Jan 19 | ||
| Running 36:00 [4] | |
| shoes: Asics GT-2120 | ||
| Manchester Road, coldwell lane, gladstone road, hangingwater road, bingham park, endcliffe park | ||
Friday Jan 18 | ||
| Running 1:31:00 [3] | |
| ahr:134 max:163 shoes: Asics GT-2120 | ||
| western bank, ring road, norfolk park, meersbrook park, abbeydale tesco, eccy road.
R foot was being gay again. little bone bit below my ankle on outside really hurting whenever its touched so when i put shoes on it really hurts and took about an hour to wear off. | ||
Thursday Jan 17 | ||
| Core 20:00 [3] | |
Wednesday Jan 16 | ||
| Running 37:00 [5] | |
| ahr:154 max:188 shoes: Asics GT-2120 | ||
| Long Hill reps on Thurstaston.
from bottom field by cricket pitch up the side of the ride to trigpoint, then recovery back along the ridge and cutting down to start. 5 reps: 1. 2.40 2. 2.40 3. 2.35 4. 2.42 5. 2.41 really hard as its all really steep and on small windy paths. took Loch Va map to try to read on the reps, was nearly impossible but gave it a go for most of it anyway. | ||
| Massage/Stretching 30:00 [1] | |
| stretching off in evening | ||
Tuesday Jan 15 | ||
| Running 54:00 [4] | |
| shoes: Asics GT-2120 | ||
| was just after high tide so beach was wet.
home, along beach, down stanley road to red rocks, along beach/dunes to west kirby. round marine lake to far side and back same way. ran hard all the way there and slightly easier home - turned at 25min took Rannebergen map and visualised all legs from long-o i planned for last week. | ||
Monday Jan 14 | ||
| Note | |
| (rest day) | ||
| need an easy week, to recover from o-ing so much, then start hard again.
gonna see how long i can last with my (late) new year's resolution: to do every session in which i am running with a map of some kind. | ||
Sunday Jan 13 | ||
| Orienteering 1:34:00 [2] | |
| shoes: VJ Integrator 2007 | ||
| Long-O on Betheca moor and forrest X
felt knackered, did forest section fine but cut off on moor and headed back. | ||
| C • how cool is forest x! 2 | ||
Saturday Jan 12 | ||
| Orienteering 41:00 [3]*** 4.6 km (8:55 / km) | |
| spiked:18/20c shoes: VJ Integrator 2007 | ||
| Junior Squad session on Eggerslack. really nice, 75% flowed well and nailed almost all of them, lost bout 64sec in all. quite happy | ||
| Orienteering 34:00 [3]**** | |
| spiked:4/10c shoes: VJ Integrator 2007 | ||
| Great Tower on a Bilbo rock + contour only map. found it way too hard for what I should have..was pretty crap. | ||
| Orienteering 15:32 [3] | |
| shoes: VJ Integrator 2007 | ||
| Sprint Race round Great Tower. ballsed number one and spent ages on a few of them trying to find the kite/emit block. | ||
| Running 45:00 [2] | |
| shoes: VJ Integrator 2007 | ||
| warm up/warm down before and after morning and afternoon sessions | ||
Friday Jan 11 | ||
| Swimming 30:00 [2] | |
| spot of paddling at goodwin with camel and a nice sauna half way through | ||
Thursday Jan 10 | ||
| Note | |
| (rest day) | ||
| set alarm nice and early to go for a run out on Skatas, but woke up to bouncing rain so decided aching legs weren't too bothered on going out and having wet kit and shoes to pack wouldn't be nice either...rest day it is. | ||
| Note | |
| 12 hours of travelling, pretty tiring | ||
Wednesday Jan 9 | ||
| Orienteering 55:00 [3]**** | |
| had planned a really nice Long-O on Rannebergen and was looking forward to it. 13km over 3 loops so could do less if needs be. However ended up doing a lot less thatn planned.
It was freezing and pissing it down all day, so by the time we were at the start and ready to run my toes were numb and I didn't want to be out for long, but decided I would see how it went. did the long loop of 5km but about 60% of both feet were numb at this point and I wasn't concentrating properly so I decided to call it a day and study the map back at the lodge. so got home asap and warmed up. | ||
| C • you need... 2 | ||
Tuesday Jan 8 | ||
| Orienteering (Visualisation) 36:00 [2]**** | |
| pretty knackered from previous day and had club intervals in evening so just went for a short session around Skatas: did few short loops trying to check the ground against the map and visa versa to get a better idea of what to look for on the map to spot as a 'quick line', if any of that makes sense. it did to me... | ||
| Running 30:00 [3] | |
| warm up, drills and warm down | ||
| Running intervals 35:00 [5] | |
| ahr:171 max:188 | ||
| Club training: Long Intervals
5min effort / 2min recovery did 5 intervals and really pushed it, was quite satisfying. | ||
| C • Well hard! 2 | ||
Monday Jan 7 | ||
| Orienteering (Sprint-O) 1:14:05 [5]***** | |
| Sprint-O training on Slotsskogen: 3 loops
2.5km 20:06 2.8km 18:56 2.8km 20:03 + running before/after and in between loops was really tough as its a deceptively hilly area, and really hard work to try and do it at full speed | ||
Sunday Jan 6 | ||
| Orienteering (Long-O) 1:38:00 [4]***** 10 km (9:48 / km) | |
| ahr:162 max:183 | ||
| club training.
woke up to 2 1/2 inches of snow and it was still falling. not many turned up to the session (5 including me + fluce) ran as a group taking it in turns to lead. (lucy headed back doing a cut off after a few controls). ultra vague in snow and more physical saw guy out on a unicyle in the middle of the forrest in deep snow, which was pretty random was really good to see how locals approach legs and what routes they take and was good to get feedback from them afterwards too. | ||
Saturday Jan 5 | ||
| Running 1:06:00 [3]** | |
| ahr:140 max:161 | ||
| run from club hut, over Skatas, Getryggen to Ojersjo and back | ||
| Orienteering (Long Legs) 47:00 [3]***** | |
| ahr:145 max:166 | ||
| Long Legs exercise on Ojersjo. planned good course with 6 controls over 6.25km. alternated the lead. was really good except we both suffered from crap circulation and numb hands so cut off slightly | ||
Friday Jan 4 | ||
| Running 35:00 [3] | |
| run from club hut to Getryggen and back with fluce and em | ||
| Orienteering (Trains) 1:18:00 [3]***** | |
| ahr:138 max:180 | ||
| Trains type exercise on Getryggen with fluce and em. flowed really nicely for the first couple of loops then we all hit trouble on the third, but was a good session.
saw family of 3 moose as I finished the second loop which was pretty cool. | ||
| Core 45:00 [4] | |
| ahr:105 max:132 | ||
| S&C in club hut after O session | ||
Thursday Jan 3 | ||
| Orienteering (Line Course) 1:12:00 [2]**** | |
| ahr:137 max:168 | ||
| arrived in frosty Goteborg with nice gentle snow falling which added to the excitement of fun training for a week.
Line course on Skatas with Fluce. ran short sections of the line where first person would hang 3 kites on the line and 2nd person collect them in then meet up after 500m or so. bit of running at end of session once it was starting to get too dark to navigate properly few disputes but was good session to get back into things forest was lush with no long grass or crap on the ground which you get in summer..quick quick quick. | ||
Wednesday Jan 2 | ||
| Running 18:46 [5] | |
| ahr:157 max:169 shoes: Asics Gel DS Racer VII | ||
| needed to get out before going off to Goteborg really, so squeezed in a hard session between packing and heading off to get coach.
only had flats or dobs with me - normal shoes back at home..so decided to go for a hard tempo run: up to broomhill, Ranmoor, down to Bingham park, along endcliffe park, up the hill to Candymans house, down to eccleshall road, then back home via hunter's bar and up the hill. finished strongly so was quite happy...now lots of physical technique training. yay. excity | ||
| C • nice one, have a great trip... 2 | ||
| Running 5:00 [2] | |
| ahr:144 max:152 shoes: Asics Gel DS Racer VII | ||
| warm up jog into broomhill and jog around afterwards | ||