Training Archive: DangerIn the 7 days ending 2008-05-04:
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| M | T | W | H | F | S | S | |||||||||||
Sunday May 4 | ||
| Orienteering (FCC Final Long) 1:22:37 [5]*** 12.3 km (6:43 / km) +355m 5:52 / km | |
| ahr:177 max:189 spiked:27/30c (injured) shoes: VJ Integrator 2007 | ||
| a better, but still not good day.
had no energy before I started and my back was in agony from yesterday. started out confident again, knowing that yesterday was not anything like the form I am in, was a little hesitant on the first few controls because they were quite vaugue and I didnt want to make big misses, caught allan cherry just after spectator and he then took every footstep I did after that. I was running clean through everything, knew where I was, and where I was going next the whole time. lost about 1min tops at 19 because the woods I was in looked more like the 'runable in one direction' stuff than the light green I was meant to be in. so I ran left then hit the wall and realised I was about to spike th control if I'd stayed on my line. grrr I lost about 20sec on number 28 by not seeing the kite and running past the reentrant. other than these two, it was just small hesitancies and runnign speed which slowed me down. oh, no. I also ran to the wrong friggin last control, no idea why I knew it wasnt mine and had been navigating to mine, think I just switched off when I saw a kite. however cherry even followed me to the wrong kite... twisted ankle early on but dont think it slowed me down so...very borderline for selection. whats new. a cracking record in fcc finals, one good race in four years (middle in 1st year m18). maybe its not meant to happen...maybe no dee juniors are meant to run jwoc... oh well, if I'm not in the team I still have week and a half of training out there and I can go beast Oringen. | ||
| C • Bad luck dave, hope injurie... 8 | ||
| C • boredom too? 1 | ||
Long Race - Men - Splits | ||
Saturday May 3 | ||
| Event: FCC Final 2008 | ||
| Orienteering (FCC Final Middle) 38:42 [5]*** 4.6 km (8:25 / km) | |
| ahr:170 max:197 spiked:18/24c (injured) shoes: VJ Integrator 2007 | ||
| went into today really confident, picked up the course and saw the intricacies and thought I can have this, but I found it really hard to relate the map to the ground throughout the race. I'm glad it wasnt 1:15. made several big errors in the green by navigating into the centre of the circle, not seeing the feature or kite and then no knowing how I'd gone wrong and faffing in the circle. caught dave abrams and ed louth about halfway round and tried to push the pace, but they both sat behind me and didnt take the lead, so I was pushing harder than could have done :S
found it really tough physicaly too - strained my back after 40min of running with my torso at 90degrees to my legs. put a hole in my map top too - what a crap area :P lost around 7mins easy. bad bad bad day. got beat by all the little children. | ||
| Running (warm up) 20:00 [2] | |
| shoes: VJ Integrator 2007 | ||
Friday May 2 | ||
| Note | |
| slept:9.0 (rest day) | ||
| gay. nobhead flatmate decided to play drum and friggin bass til 2am, so couldnt get to sleep til after that. decided missing first few lectures to get a better sleep for this weekend was the best option.
no training today...maybe some more stretching later in travellodge. | ||
Thursday May 1 | ||
| Running warm up/down 37:00 [2] | |
| ahr:136 max:176 shoes: Asics GT-2120 | ||
| jog into broomhill to meet group. jog down to endcliffe park, pre-run of the intervals loop in the wood. then I did about 5minutes of jogging around the loop, did about 15minutes of various drills/strides and did one hill effort @70% and one track effort @80% then jogged back to entrance of park to walk home.
nice and easy to losen up before le weekend. saw GraceE stretching (not running) at entrance to endcliffe -> 2points (4point total) | ||
Wednesday Apr 30 | ||
| Running warm up/down 13:00 [1] | |
| ahr:140 max:168 shoes: Asics GT-2120 | ||
| jog to goodwin for lift in magicmobil and jog home from glossop road with ba-ba and fazingbum | ||
| Orienteering warm up/down 25:00 [2] 2.8 km (8:56 / km) | |
| ahr:138 max:165 shoes: Silva K120 | ||
| warm up with magic around beeley, doing short loop across railway.
gentle warm down jog with magic and fazingbum after run, pretty much came loop, but shortened a bit. did some drill type things on track at end to losen up a bit. | ||
| Orienteering 34:35 [2]*** 4.6 km (7:31 / km) | |
| ahr:163 max:177 spiked:19/20c shoes: Silva K120 | ||
| Spring Cup 3(?) at Beeley
ran without compass just aiming for a solid cruise, flowing nicely without any errors. did that exactly. lost about 20sec at #13 due to the bolder being no more distinct than any other rock in the neighboring cluster so couldn't see it, but other than that was going well. magic caught me early on but wasn't fussed about racing or pushing it cos my legs were fairly tired from track and I just wanted a good technique session. | ||
| C • Actually... 3 | ||
| C • effort... 3 | ||
Tuesday Apr 29 | ||
| Running warm up/down 41:00 [3] | |
| ahr:151 max:168 shoes: Asics GT-2120 | ||
| run to track + drills
the rocket had joiend us but didnt feel up to joinin in the session so just jogged around the outside for a while. wonder if he was wearing the new shoes he was going to buy with his £157k....or if he cam in his bentley, didnt see it in the carpark mind.... few laps warm down at end and then got lift with candyman so its not too long a session. run up hill from botanical gardens after lift. Ronnie was staring at me when I was warming down - obviously had that elite athlete aura about me :-P | ||
| C • huh 5 | ||
| Track intervals 31:00 [4] | |
| ahr:149 max:186 shoes: Asics GT-2120 | ||
| we had a confusing session today which noone could remember except the accountant.
4*600m; 3*500m; 4*300m at 3km pace (74s 400's) with 75s rec and 3min between sets was holding pace pretty well, the other guys picked it up a bit but I held my pace consistent then went for it on the 300s, was a bit too tired at the end so did 200m on the final rep. splits: 600m 1:31 (watch was being dodgy so started at 120m) 600m 1:50 600m 1:50 600m 1:51 500m 1:32 500m 1:32 500m 1:33 300m 49s 300m 48s 300m 48s 200m 30s | ||
Monday Apr 28 | ||
| Pain hills (Arts Tower Challenge) 2:17 [5] 0.11 km (20:45 / km) +80m 4:29 / km | |
| ahr:173 max:180 shoes: Asics GT-2120 | ||
| Arts Tower Callenge XI
22 floors. up up up my first attempt. didnt know what to expect. there was a poor turn out, only 4 of us (2 ShUOC), wasn't sure if I'd be able to get anywehere near John's time and my hams felt like they'd go at any time but gave it a bash anyway. once I reached level 2 (5th floor) I was dead, reached level 5 and was dizzy. thinking about it I dont remember any floors between 5 and 13 - I was just blacked out running! had to walk a couple of floors, dont know how many but got to level 17 and had a burst of life, realising there were only 2 more. got to the top in 2:17.1 - one second away from John's record. gutted. | ||
| C • First go 3 | ||
| Running warm up/down 13:00 [2] | |
| ahr:143 max:156 shoes: Asics GT-2120 | ||
| had planned on doing some running drills or soemthing afterwards to losen up but got into crookes valley park and couldn't face raising my legs again so jogged home in a daze. | ||
| Running warm up/down 30:00 [2] | |
| ahr:139 max:160 shoes: Asics GT-2120 | ||
| run down to design class at 2pm for banter with Riger Lewis.
run from lecture, which finished late (5:05), to circuits, got there as they finished warm up -perfect. warm down and 'run' home with faz and olivia | ||
| Circuits 40:00 [4] | |
| ahr:136 max:167 shoes: Asics GT-2120 | ||
| was unsure weather to go or not because I had been coughing a bit since I got to the top of the Arts Tower, but it had worn off so I went.
wasn't bothered about doing high quantities on the aerobic exercises given my days exploits thus far and just focused on the core exercises trying to do them as best I could. got our design project finished (practically), works everytime and Rog seems happy with it. good day. | ||