Training Archive: DangerIn the 31 days ending 2008-03-31:
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| 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 | S | S | M | ||||||||||||||||||||||||||||||||||||
Monday Mar 31 | ||
| Massage/Stretching 15:00 [2] | |
| (rest day) shoes: feet | ||
| nice easy day to leg last week get through my legs | ||
Sunday Mar 30 | ||
| Orienteering race (Spring Cup Relay) 1:12:00 [3]*** 10.8 km (6:40 / km) | |
| spiked:23/25c shoes: VJ Integrator 2007 | ||
| was feeling pretty dead before the race and my quads were aching from having to pick my feet up 2ft higher all week, but I stayed positive thinking if I could run clean and stay positive like yesterday I could still come back in a reasonable position.
got confused by the placing of another kite at no.1 and lost about 20sec running around a knoll back to the re-entrant I was at the top of originally. lost about 90secf near the end on poor route choice an poor excecution - was in contact almost all the way and still navigated myself into the control well but should have been quicker. also ahd another major distraction on this leg: as I was running in the woods by the road I heard a car screaching its breaks on, looked over and a mondeo estate had just hit a big deer, the deer the shot off 3m high and across the other side of the road and landed about 10m into the woods ont he other side. the car stopped and everyone had got out stunned and went to see the deer. didn't see the damage on the car, bu think this accounted for at least 20sec of hesitation. was trying to push hard all the way but I didn't have anything above 3rd gear where usually I would hope to be in 6th gear in that sort of terrain in a relay. all credit to Rhody, a classy run coming in 3rd - 4s down. then the team finishing 10th. good effort boys. | ||
| C • distraction 1 | ||
| Running warm up/down 15:00 [2] | |
Saturday Mar 29 | ||
| Orienteering race (Spring Cup Classic) 1:02:24 [3]*** 9.4 km (6:38 / km) | |
| spiked:20/21c shoes: VJ Integrator 2007 | ||
| had quite a clean run.
wobbled on no.2 because veg boundary wasn't as distinct as I was hoping, so was cautous into control lost 60-90sec on 11 by making a 90deg error following rides in the green. other than that I was clean and just lost time in running. stayed positive throughout which was important for me given my recent mental swings and stayed confident throughout the race of my ability to spike the next control | ||
| Running warm up/down 25:00 [3] | |
Friday Mar 28 | ||
| Event: Spring-Cup | ||
| Core (GG) 30:00 [2] | |
| (rest day) | ||
| with GG again, slightly different session to last time.
felt completely drained and my back was hurting again. struggled | ||
Thursday Mar 27 | ||
| Orienteering 1:15:00 [3]***** 7.5 km (10:00 / km) | |
| ahr:144 max:171 spiked:15/17c shoes: VJ Integrator 2007 | ||
| Technique session on Torslanda
one of the best areas I've run on - big rocky open hillside by the sea, increadibly detailed, unfortunately not what JWOC will be like, but perhaps thats just as well cvos I can invisage a fair few injuries if people were trying to race over that terrain. 1.5km run out on 1:15 map 5 loops varying between 300-900m on 1:5 map sections (4km) 2km long legs course back to car on 1:15 with Rhody and Swiggy | ||
| Orienteering 44:00 [2]*** 4 km (11:00 / km) | |
| ahr:152 max:173 spiked:8/9c shoes: VJ Integrator 2007 | ||
| 1st leg relay practise on Ojersjo
ran quite cleanly but couldn't hack all they snow, was getting really tired so walked about 1km in the middle before carryingon running. felt rubbish. | ||
| Massage/Stretching 15:00 [3] | |
| shoes: feet | ||
| pre-RAMBO stretch session with GG | ||
Wednesday Mar 26 | ||
| Orienteering 1:11:00 [2]*** | |
| ahr:154 max:180 spiked:13/14c shoes: VJ Integrator 2007 | ||
| coaches had planned a 7.5km classic on Getryggen where everyone had slightly different course then we all had a 'butterfly' in the same form that they will use in JWOC long. was really good. mass start.
I felt really sick in my stomach and wanted to hurl - I blame the mac and cheese which Doug and Hector somehow managed to turn to rubber/plastic. I missed out the loop and carried on straight through just to get back sooner and hopefully feel better. had another long leg, and pathing it proved best again. | ||
| Running warm up/down 20:00 [2] | |
| shoes: VJ Integrator 2007 | ||
| warm up before afternoon sprint session. did some 80% strides in the middle, as advised by GG | ||
| Orienteering race 24:00 [4]***** | |
| ahr:173 max:190 spiked:14/15c shoes: VJ Integrator 2007 | ||
| Urban and Forested Sprint O in the city (like JWOC) on Gotaplatzen.
we had 3 loops. mass start for each. when finished one loop, everyone had a line course to follow to the next start. loop 1: 5:53, 1st loop 2: 8:00, 2nd - Swiggy was just ahead of me at last control and I couldn't quite get him. loop 3: 7:19, 1st had really good runs, only missing one control on the second loop. won overally, pretty happy :D | ||
| Orienteering 6:00 [2] | |
| shoes: VJ Integrator 2007 | ||
| collecting couple of controls | ||
Tuesday Mar 25 | ||
| Core (GG) 30:00 [3] | |
| ahr:104 max:168 shoes: feet | ||
| 1-2ft of snow everywhere in Gothenburg :D
so whilst the coaches decided where would be best to train GG lead us in a core session, which was really good. most of the exercises where similar to what we do in circuits or what the physio told me to do but its good to see what other athletes are doing and what's working for them. my lower back was sore but other than that it was good. | ||
| Orienteering 1:17:00 [3]**** | |
| ahr:155 max:177 spiked:10/12c shoes: VJ Integrator 2007 | ||
| O tech session on Jonsered
had a snowball fight/jog warm up then an uphill sprint through 2ft snow to a tree (which I won) then started O really nice 5.5km course. everyopne had different course, so no following! really good fun in the snow. nailed all of the first loop, took a mavric path option on the long leg which turned out best then was a bit slower on the last loop but still clean. | ||
Monday Mar 24 | ||
| Orienteering race (JK Relay) 19:05 [3]*** 3 km (6:22 / km) | |
| spiked:9/11c shoes: Adidas Swoop II | ||
| got put on short leg in ShUOCs first team on mens short. I wasn't complaining because it seemed that 3km was about the right distance for me at hard pace at the moment.
had quite clean run, made a 30sec wobble on one leg trying to follow a veg boundary which didn't exist then had another 13sec wobble heading the wrong side of some trees into a control. our team won by a country mile which I thought was odd, then when I got on the podium realised why. there seems to be an unofficial bof rule that only men over 50 can run on Mens Short. | ||
| Note | |
| flight out to Gothenburg with squad for some snow training :D | ||
| Running warm up/down 15:00 [2] | |
| shoes: Adidas Swoop II | ||
Sunday Mar 23 | ||
| Note | |
| (rest day) | ||
| annoying had to make a political decision today, with view to selection.
I decided that since I had just made it round a 3km sprint and died half way round a 7km middle at race pace I wasn't going to last a 12km classic pushing hard. (I know its not all at the same running speed, but when you're pushing hard it feels the same) so I decided to pull out of the classic, despite wanting to run, on the grounds that another pathetically slow time wont do me any favours. then spoke to chai of selectors on monday and he understood my situation and said it was a fair decision. so I think I may have done the right thing... | ||
Saturday Mar 22 | ||
| Orienteering race (JK Middle) 49:55 [3]*** 6.6 km (7:34 / km) +220m 6:29 / km | |
| spiked:11/23c shoes: VJ Integrator 2007 | ||
| pretty crappy. started well, hit no1 clean then picked a fast, safe route to 2. ran towards no.2 from my attackpoint then looked at my descriptions and saw it was on the south corner of the bush, easy I thought, ran to the south of the bush...no kite.hmm.ran around a few nearby bushes, then headed back to my attackpoint to try again by which time rhodybaby had caught me up and he started running off too far north from my attackpoint then banana'd back in to the same bush I had been at. I had failed to notice that there was a small notch in the north of the bush and the kite was in the sout corner on the north side of the bush.gay
so I started to run with rhodri, which I was expecting myself to be fully capable of, as normal. was running with him all the wasy to 3 and hit it before him cos he missed then on track run to 4 he started pulling away. I still beat him to 4,5,6 and 7 because he can't navigate when he runs hard but he eventually got away when I made a poor choice looking for 8. I then fully ran out of steam at 9 after trying to run the first half of the race at race speed and couldn't force out reasonable running speed. had smalll misses on 11,12 and 13 due to lack of focus but from there on in it was pretty easy but I still couldn't get myself to run harder. crap result. didn't want to know my time but saw it by accident on results.oh well. Spoke to Kim about my ankle being sore from yesterday and she said that I've just agrovated it and it should still be ok for running on. | ||
| Running warm up/down 25:00 [3] | |
| shoes: VJ Integrator 2007 | ||
| run to start. nearly missed it | ||
Friday Mar 21 | ||
| Event: JK 2008 | ||
| Orienteering race (JK Sprint) 17:16 [4]*** 2.7 km (6:24 / km) +60m 5:45 / km | |
| spiked:18/20c shoes: Adidas Swoop II | ||
| had quite good run. completely messed 5. in the circle. couldn't see the kite between the two bins so was running around in circles until I saw it.
then was way too hesitant for the whole leg on 15. maybe lost 1:30 in total including all my little hesitancies. was 3rd, but got whooped by the 18s so didn't really count. beat camel by 1s though, which always goes down well. jarred my ankle on the way to No.1 and it hurt the rest of the way round, and continued to hurt all evening :S | ||
| Running warm up/down 30:00 [3] | |
| shoes: Adidas Swoop II | ||
| warm up jog + drills and warm down jog with the boys | ||
Thursday Mar 20 | ||
| Note | |
| (rest day) | ||
| rest of before racing tomorrow. another day of quality geeking and no work. oh well. well looking forward to JK now :D | ||
| C • you're gonna be bored orien... 1 | ||
Wednesday Mar 19 | ||
| Running 56:07 [2] | |
| ahr:144 max:219 (injured) shoes: Asics GT-2120 | ||
| hmm, blip on the HRM? methinks so
went for steady run with Dad after another geek day. tis all fun. along prom/grass to meols then through dunes/grass to leasowe lighthouse. Dad turned round at the castle and I carried on a short way to leasowe bay then turned. against the wind all the way back (as usual) and didn't feel like I had anything in the tank at all. ran with map of World Cup2005 Men's classic course and planned all the legs.. didn't strap ankle today either and it felt ok. I'll still be strapping it for all orienteering but felt I would be ok without for just running today. tried running on RHSdown slope and it was ok too. still felt a bit uncomfortable at times though. | ||
Tuesday Mar 18 | ||
| Running (fartlek) 27:00 [4] | |
| (injured) shoes: Asics GT-2120 | ||
| spent all morning/afternoon reading JK programme and making maps of the areas then eventually thought I should head out for some physical training:
jogged down to prom then started hard, did 10*1min efforts with 30sec steady run between each. went along prom, down stanley rd to beach. sea was miles out so headed out to red rocks. stopped for couple of mins at red rocks after 7th rep to let my ankle catch up with me (had been stiff and sore on tarmac, slightly better on beach) and to enjoy my surroundings again. then carried on back across beach to prom chasing the Dublin ferry and when I had done 10 I was feally fairly drained so ran back into land and home. have realised the one thing Sheffield really lacks. views. you cant beat a glowing sunset over the sea with mountains iluminated in pink to the side | ||
| C • don't the peaks do it for you? 5 | ||
Monday Mar 17 | ||
| Note | |
| (injured) | ||
| time to get geeking and motivating myself to have a weekend of technical supremecy | ||
| C • crazy talk 6 | ||
Sunday Mar 16 | ||
| Orienteering 54:18 [3]*** 6.4 km (8:29 / km) | |
| spiked:27/30c (injured) shoes: VJ Integrator 2007 | ||
| BUSA relay
should have put myself in the 3rd team. started really well, just overshooting 2 controls before the first spectator run through. then got onto the first long climb and realised how shattered I was. Moobs had caught me by this point and I couln't hold on to him on the climb, so he got away and I was trying all the way round but couldn't get any real pace out of the bag. came in in 4th but fortunately the boys had all had blinders to pip EUOC to it in the final km. score. | ||
Saturday Mar 15 | ||
| Event: BUSA | ||
| Orienteering 1:14:00 [3]**** 8.9 km (8:19 / km) +475m 6:34 / km | |
| spiked:30/33c (injured) shoes: VJ Integrator 2007 | ||
| BUSA Individual
had pretty clean run. lost bit of time on no.7 where I got confused in all the big rock and made a few other small misses and hesitations but nothing big. had to take it very slow in the butterfly section. wasn't going to risk my ankle on the rock. was running fairly strongly on the moor/woods other than that though. ankle was feeling stonger but still a bit fragile | ||
| Running warm up/down 15:00 [2] | |
Mens A - Splits | ||
Thursday Mar 13 | ||
| Running 48:00 [3] | |
| ahr:155 max:189 (injured) shoes: Asics GT-2120 | ||
| went to see Kim before intervals so she could assess the swelling and see what I thought of the mankle. since all the swelling ran away long ago she said I am allowed to train normally and I am allowed to run busa BUT NOT ALLOWED TO RACE :( for the best though.
so strapped up the mankle and pootled down to endcliffe park but was still bit early for intervals so puntered up the hill towards home, met the enormous turn out halfway home so turned back with them to the park. it was only neillface, magic and J so they were gonna go for a steady run. pursuaded them to continue the session as kim had set me a target for the session and I wanted to do it. session: 12 reps in pairs. 1st man goes off hard, 2nd man goes 7sec later chasing down. when man 1 reaches end, both turn and the chase reverses. objective: stride out consistently driving off left leg to strengthen it. there were 7 of us in the end so I ran every time magic did. but I missed out rep 6 and 10 and balance on left with eyes closed to give mankle bit o rest. good hustle | ||
| C • sounds good! 4 | ||
Wednesday Mar 12 | ||
| Orienteering 44:00 [2]*** 6.5 km (6:46 / km) | |
| ahr:146 max:163 spiked:24/24c (injured) shoes: VJ Integrator 2007 | ||
| ShUOC O on Loxely
perfect pre-BUSA area. missed out all the rocky slope bits just to be careful. was running at ok pace at times but am naff in terrain. technically I was legendary but dont think that'll be enough at the weekend. I'm going to struggle at this rate. kim says I should just be careful but am going to see her before intervals tomorrow... | ||
Tuesday Mar 11 | ||
| Running (hill intervals) 47:00 [4] | |
| ahr:160 max:179 (injured) shoes: Asics GT-2120 | ||
| ran to springvale rd, met fluce then did pyramid intervals set up springvale, jogging back to the bottom each time for recovery:
2min; 1.5min; 1min; 45sec; 30sec; 15sec then all the way back up. was knackered by the end. weather held off except for 3mins of hail/rain which arrived just as started the final 2min rep -good mental toughness test. mankle felt mostly ok. hurt a bit in the middle and the bottom of my shin (L) was hurting on a couple of the reps. still cant turn left! and still not able to get near full speed. | ||
| C • Hail Danger! 5 | ||
Monday Mar 10 | ||
| Running 22:00 [2] | |
| ahr:136 max:156 (injured) shoes: Asics GT-2120 | ||
| jog from lecture (mappin) to goodwin
warm down at goodwin jog home with ba-ba | ||
| Core 40:00 [4] | |
| ahr:146 max:180 (injured) shoes: Asics GT-2120 | ||
| 45/15s
did all exercises except for the ones involving jumping where I balanced on my mankle with eyes closed to try to re-gain some proprioception. was shocking at this, right leg swinging all over the place. did quite good this week. completed side lift and side bridge L for first time in months. completed arm walk for first time in weeks. didn't manage to complete side lift and side bridge right but they were my last two exercises.... | ||
Sunday Mar 9 | ||
| Orienteering 28:00 [2]**** 4 km (7:00 / km) | |
| ahr:147 max:174 (injured) shoes: Adidas Swoop II | ||
| ShUOC training on Loughrig
amazing area, all the bracken dead. wish I wasn't mangled so I could have beasted round it. strapped up heavily and pootled round the beginners course, looping off on little lines adding in about 500m to every leg. was trying to keep things simple. pick off big features and keep flowing. (the controls which were out were obviously very easy but I was wanted to keep to paths and short grass to test my ankle) was good fun. got around quite a bit of the area on my travels my route looks like a toddler was given the map and a crayon. | ||
| Orienteering 33:00 [2]**** | |
| ahr:155 max:183 (injured) shoes: Asics GT-2120 | ||
| let Zanthe start on the long course, planning on cathing her up and shadowing. problem was I let her drop over the first brow and by the time I got over the first brow she was mega lost and completely out of sight already!
so I puntered on to number one, then ran up the two biggest hills to admire the views, cut down to number 7, up the track past all the ramblers to number 3 then over the intricate stuff to 8 and back in. mankle felt ok in the terrain, but it was very gentle and not a lot worse than path running and I was being cautious. it is a bit sore this evening so Ice is coming straight for it :D | ||
Saturday Mar 8 | ||
| Running warm up/down 25:00 [2] | |
| ahr:152 max:173 (injured) shoes: Asics GT-2120 | ||
| run to and from Prologue and warm up before Chase | ||
| Orienteering (MUOC Prologue) 11:45 [2]*** | |
| spiked:14/16c (injured) shoes: Asics GT-2120 | ||
| pretty clean run. lost 2sec leaving 6, was running at wrong angle over hill. lost another 2sec approaching 11, couldn't see the kite and stopped to check where I was.
mankle felt ok on grass/paths but couldn't run fast :( | ||
| Orienteering (MUOC Chase) 15:09 [2] | |
| (injured) shoes: Asics GT-2120 | ||
| second race - round campus.
head wasn't screwed on, was all over the place. went from 3 to 14 when I realised there was a one before the four and then had to go back to 4. got screwed over twice by the same uncrossable fence. collided heavily with JT coming opposite ways out of a blind corner and generally was running slow... | ||
Friday Mar 7 | ||
| Running 15:48 [2] | |
| ahr:141 max:155 (injured) shoes: Asics GT-2120 | ||
| gareth had core with rowing club at goodwin so i strapped up and jogged down with him. then looped down to west end, up glossop rd, along brocko bank, up southbourne.
mankle is a lot more comfortable on uphill than downhill and I still cant turn left or run on a right hand side down slope. great. | ||
Thursday Mar 6 | ||
| Running 12:11 [1] | |
| ahr:143 max:199 (injured) shoes: Asics GT-2120 | ||
| dodgy conection on HRM or something because I didn't work anywhere near hard enough for 199!
jogged down glossop road to Hallamshire, back along clarkhouse road, cut up into broomhill then back down to make a nice figure of 8. didnt really seem worth it. 5mins strapping ankle; 10min shower; 5min changing all for 12min jogging. mankle was ok for most of it, except whenever my right foot was lower than my left e.g on a slope or when turning left! I couldn't do it so had to go onto my toes on my left foot :s | ||
Wednesday Mar 5 | ||
| Swimming (Strengthening) 30:00 [2] | |
| (injured) (rest day) shoes: feet | ||
| in pool at goodwin. was too busy to do any aqua-running so I had to resort to gentle lengths not kicking too hard so I didn't put unneeded pressure on the mankle. felt like a right punter, wasn't going at consistent enough pace for lanes but everyone else on the punter side was uber slow. resorted to a bit of 'aqua-jogging on the spot' in the middle of the deep end for a bit when it was punter free. that felt like it was working my mankle a fair bit.
swelling it pretty much all dead now, there's a bit of bruising left and a slight lump but not a lot. walking = easy :D going to see kim again later (I can do this because she also lives in the best orienteering city in the UK), so see what she has to say about it... | ||
| Note | |
| (injured) (rest day) | ||
| Physio with Kim:
did a lot of mankle wiggling and pressing then Kim decided that its definitely getting better and that I've strained the ligament at the front and bruised the bone. ''its a nasty but not bad one'' got loads of ultrasound on it to increase the microflow in the affected area and absorb the swelling :D so i've got to try jogging for 10-15min tomorrrow, same friday if it feels ok. then I might be ok to run sprint race on saturday - definitely wont be racing it. then I'll prob go for a path run/jog on loughrig or something on sunday...looking hopeful | ||
Tuesday Mar 4 | ||
| Note | |
| (injured) (rest day) | ||
| ankle was feeling a bit sore this morning on the way to lectures. was getting up to regular bail-walk speeds though, mainly cos I was late. but it felt fine this afternoon.
the swelling has become soft now though and is looking more like one whopping bruise. (saturday-monday the swelling has been rock hard as if it was a mega ankle muscle) | ||
Monday Mar 3 | ||
| Note | |
| (injured) (rest day) | ||
| few. monday over. probably the most hectic day of the week. knackered and I didn't even have circuits to contend with. ankle feeling quite good walking on it today, even if I didn't reach my usual bail-walk speeds. will do some exercises on it and maybe get into pool or do a core session tomorrow. hopefully it will be back up to strength soon | ||
Sunday Mar 2 | ||
| Note | |
| (injured) | ||
| ankle puffed up a bit more now, gone stiff too. no way I'm gonna do 14km on inshriach. gay | ||
| C • unlucky... 6 | ||
Saturday Mar 1 | ||
| Running warm up/down 36:00 [2] | |
| ahr:129 max:170 shoes: VJ Integrator 2007 | ||
| some running up and down th track with Rhody then Liba lead full warm up of various drills. they were really tiring! | ||
| Orienteering 53:00 [3] | |
| ahr:173 max:185 (injured) shoes: VJ Integrator 2007 | ||
| technical course on Rogie. started steady, mainly because I felt knackered but got into it. John caught me up at no.2 I got away on the long leg over the hill then he caught me back up and we were together foa while until the gay of all gays.
one minute steaming through the flat woods, next minute bam on the floor, ankle in agony, cant get up. so spent a while rolling on the floor screaming, then started hobbling back. got to a deep marsh after couple of minutes (150m) so sat with my ankle soaking then carried on. went round paths and tracks all way back, but these were still rougher than I wanted. was worried I'd seriously screwed it cos it wasn't swelling much and was really painful but kim advised me that it would be ok and I might be able to train on Sunday if I strap it. still, miss a killer session on Rosseille :( | ||