Training Archive: DangerIn the 7 days ending 2007-11-04:
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| M | T | W | H | F | S | S | |||||||||
Sunday Nov 4 | ||
| Orienteering (GB Inaugural) 1:25:01 [3]** 14.6 km (5:49 / km) +450m 5:03 / km | |
| ahr:153 max:186 shoes: Adidas Swoop II | ||
| another long run on the hills, perfect weather for it...beautifully clear, not hot but not cold either. good route: hagg farm -> through woods, along ridge to Winhill Pike -> down accross Ladybower, around roads to northern bridge where there was a nice kendel mint cake stop with Gareth. Ladybower -> up Crook Hill -> right along ridge until up behind Hagg Farm then dropped in through wood.
Ran with Rhodri until Ladybower, and Magic for the whole route, nice steady pace, was really enjoyable. | ||
Saturday Nov 3 | ||
| Orienteering (GB Inaugural) 1:48:00 [3]*** 12.3 km (8:47 / km) +600m 7:04 / km | |
| ahr:162 max:184 spiked:22/27c shoes: Adidas Swoop II | ||
| Inaugural weekend, simple long O
course from Hagg Farm up through woods and along ridge to madwomans stones, looped around on top, then back down with a few controls in woods. map change back at Hagg Farm for a middle race around the woods out the beack. felt really good on the fell run, took first 20mins steady to warm up but after that felt really strong, was slow on the course at the end, wlaked most steep hills, but it was really nice. | ||
Friday Nov 2 | ||
| Note | |
| (rest day) | ||
| hard day at the office and want to stay fresh for weekend. | ||
| C • Top training 1 | ||
Thursday Nov 1 | ||
| Running 48:50 [2] | |
| ahr:152 max:194 shoes: Asics GT-2120 | ||
| felt really good today apart from tight calves (will give 'em a bit of massage later)
trotted down to endcliffe park for ShUOC intervals, arrived as they were finishing the first set, ran around the field gently as they did the second. Joined in on the final set: 2 sides/ 30sec rec; 2 sides/ 30sec rec/ full lap. managed to run a lot faster than expected, felt like I had no speed in my legs at all, but could do one set alright. wouldn't of been able to do three though. warmed down with everyone else, then continued along endcliffe park and turned up hill at the end, up to Fullwood road. Along Fullwood road past Ranmoor into Broomhill and down to flat. was good to get out and stretch my legs | ||
| Massage/Stretching 20:00 [0] | |
| stretched out calves then did massage on each. was tightest on outside of muscle, and hurt most there...dunno if thats anything significant. Hopefully won't be tight for training at the weekend. | ||
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.. | ||