Training Archive: DangerIn the 7 days ending 2008-04-20:
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| M | T | W | H | F | S | S | |||||||||||
Sunday Apr 20 | ||
| Orienteering (British Relay Champs) 43:04 [5]*** 6.6 km (6:32 / km) | |
| ahr:133 max:187 spiked:13/17c shoes: Adidas Swoop II | ||
| 2nd leg for ShUOC. was really up for it but feeling quite tired. wanted to try to split the SYO top teams,but definitely wanted to beat 3.
had an ok run, wil came in about 10mins down, so i was on my own virtually. set off with Duncan Archer, left him behind after number one, ut think he got me later in the green :S was clean through most of the course but in the green sections it didn't fit my mental picture and I confused myself on a few occasions. for 2 of them I was stood on the feature, not in view of the kite and couldn't work out how I'd gone wrong. stupid. Marcus had a good run, as ever, on last leg to bring us in in 6th which I was fairly happy with. would have been nice to beat JD's team though... my blisters got 10 times worse today and i was in pain most of the way round, hpoefully i can pursuade them to go away...somehow | ||
| Running warm up/down 10:00 [2] | |
| shoes: Adidas Swoop II | ||
Saturday Apr 19 | ||
| Event: British Long Champs | ||
| Orienteering (British Champs) 1:12:42 [5]**** 11.5 km (6:19 / km) +270m 5:39 / km | |
| ahr:157 max:190 spiked:24/30c shoes: Adidas Swoop II | ||
| my race pan was to go out hard, but not worry about few second hesitancies if it will save me making a 1+ min error. I also knew that my contour interpretartion and visualisation was going to be majorly important.
I was pretty satisfied with my race, stuck to my plan almost all the way. lost about 50sec going to #1 due to not quite focusing and confusing myself on the gaps in the trees. but after that I only lost 20-30secs here and there. lost a theoretical 4mins in total but I think I would have to have been running faster for that. my visualisation was nearly perfect when approaching controls and I only lost time in the circle on #7 - about 15sec. really enjoyed flowing well. was getting noticably tired halfway, but think that was just from pushing hard. so think I'm back to myself now (yay), two more weeks hard training and I'll be set for the final. got big blisters on arches of feet which was gay | ||
| Running warm up/down 25:00 [2] | |
Friday Apr 18 | ||
| Note | |
| (rest day) | ||
Thursday Apr 17 | ||
| Running 24:00 [2] | |
| ahr:141 max:155 shoes: Asics Gel DS Racer VII | ||
| the girls wer going for a 'run' to endcliffe park, so thought I may as well get out for my easy session and give olivia a hard session at the same time.
let them get off, then left few mins later. jogged to hunters bar caught them half way there then circled in endcliffe waiting for olivia. jogged along by the river then did a short hill set on the steep slope. olivia had then died so I left her with the others and carried on on my cruise. they headed back so I went down to the end of endcliffe park, up to fulwood road, along past (whats left of) Ranmoor, into broomhill and down to flat. got home just as the girls were coming up the hill. and they thought they'd been for a good run, hilarious | ||
| Running (Terrain Hills) 6:45 [4] +125m | |
| ahr:156 max:180 shoes: Asics Gel DS Racer VII | ||
| short hills set on the steep wooded slope in endcliffe park. it was really rooted and it meant you had to keep your head up and pick your micro route carefully.
5reps up to top (25m)with 1min jogging recovery (but a few were a lot longer because Olivia was so slow fannying down the hill) did the hills in: 23, 23, 22, 23, 22 | ||
Wednesday Apr 16 | ||
| Running warm up/down 27:00 [3] | |
| shoes: Asics GT-2120 | ||
| run to goodwin, warm up + down with magic, then run home from hallamshire | ||
| Orienteering tempo 46:40 [3] 7 km (6:40 / km) | |
| ahr:162 max:177 shoes: Silva K120 | ||
| tankersley sprinc cup round one. took it steady, no compass. ran clean, making two small errors. had a good go at killing myself though, slashed open my arm and finger on barbwrie fence leaving 2mm wide cut down my arm which had white fleshy stuff hanging out when i got home. then i ran into the wire of a ruined fence which i hadn't seen towards the end of the course. still have a huge red line accross my stomach.
all in all, was an average course. about 6km of it was a path run :( seems that magic somehow had planned most of the legs identical to todays course when we were there last week, which obviously added to the excitement factor... also because i was holding my control card scrumpled in my hand i think i only puched 2 controls in less than 10sec :s | ||
Tuesday Apr 15 | ||
| Running warm up/down 39:00 [3] | |
| ahr:145 max:177 shoes: Asics GT-2120 | ||
| run to track. drills.
hams felt really tight but I really want to rip it up tonight and see what speed I've got.... | ||
| Track intervals 26:00 [5] | |
| ahr:155 max:186 shoes: Asics GT-2120 | ||
| we were lucky tonight, the weather was glorious and Ian had planned a marvously interesting session. 8*500m at 2km pace (?!) woth 2min rest after 3rd last finisher -so got 2:02 - 2:06 rest for all.
I decided I would aim for 85s to start with and see how long it took me to die. the first rep was way too slow but then got on course. gradually slowed down but was keeping just behind Craney for them all until I dropped away slightly on the 7th cos both my calves were getting really tight. annoyed with them hurting, I decided to do the sesible thing and run the last rep eyeballs out. went off at 200-300m pace (for how tired I was) and when I got to 300m my calves were screaming 'what the f*** are you doing?' so I tried to hold on, John got me on the last 50m but I felt good that I've started to get rapid again. splits: 1. 90s 2. 85 3. 86 4. 87 5. 87 6. 88 7. 88 8. 84 | ||
| Track (shuttles) 5:00 [5] | |
| ahr:149 max:174 shoes: Asics GT-2120 | ||
| Ian gave us a 5min recovery from the main session then we had 5mins of shuttles on the grass. in 3s running about 40m. was really tough after nailing out the last rep before hand. | ||
| Running warm up/down 24:00 [2] | |
| ahr:142 max:160 shoes: Asics GT-2120 | ||
| ran home with John (old folk had got tired and gone home) to the market then I walked for a bit and he carried on. I continued to walk a bit/jog a bit, walking all of the steep hill through broomhall. saw some students playing unicycle-hockey on the hardcourt by John's flat, was pretty cool.
I'm dead. time for big eat. | ||
| C • who you calling old? 2 | ||
Monday Apr 14 | ||
| Running warm up/down 35:00 [3] | |
| ahr:137 max:185 shoes: Asics GT-2120 | ||
| home -> crookes valley park, few drills/strides -> upto Goodwin.
warm up at goodwin + loads of Liba's weird drill things warm down after session and then run home. on my way to crrokes valley park saw Neill Barton, Ingrid Franklin, Nicky Johnson all walking (not all together) and Zanthe Wray running: 7 points. 9 points so far | ||
| C • Oi... 3 | ||
| Circuits 40:00 [5] | |
| ahr:140 max:169 shoes: Asics GT-2120 | ||
| 45/15s really good today. couple of new ones and a couple of resurected exercises. manage all but the second set of side lifts. | ||