Training Archive: DangerIn the 7 days ending 2008-03-23:
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| M | T | W | H | F | S | S | |||||||
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 | ||