Training Archive: DangerIn the 7 days ending 2008-06-01:
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| M | T | W | H | F | S | S | |||||||||||||
Sunday Jun 1 | ||
| Running warm up/down 20:00 [2] | |
| ahr:121 max:151 shoes: Asics GT-2120 | ||
| wanted to get out at early o'clock so i would have me session out of the way and could learn for 36hours. but legs felt like sacks of turd so there was no way i was going to manage the tempo run i wanted :(
managed a minute long 'sprint' but that felt aweful, so just jogged it back in. home,hunters bar,bottom of endcliffe, riversdale, home | ||
| Massage/Stretching 2:00 [2] | |
| shoes: Asics GT-2120 | ||
Saturday May 31 | ||
| Running 1:23:00 [3]8.8 mi (9:26 / mi) +260m 5:22 / km | |
| ahr:144 max:172 shoes: Asics GT-2120 | ||
| felt pretty drained after my exam this afternoon and didnt really feel like going for the hard run I had been thinking of doing, so decided to go for a steadier run exploring Rivelin. since most of my training will probably be there next year, thought I should check it out. decided I would just run following whichever paths looked most interesting and see where that got me
have a massive amount of crap to learn for monday, so may have to pull a pinker tomorrow....se how it goes... as I was heading towards goodwin nails drove past and shouted out to me. this was silly on his part, because if he hadn't I wouldn't have noticed, but because he did I got a car-load of points. 18 to be exact: 4*2 sheffield orienteers (Nails, Little Rob, Zanthe, Laura) 1*10 non-sheffield orienteer (Lizzie A) Total: 29 points | ||
Friday May 30 | ||
| Running warm up/down 16:00 [2] | |
| ahr:137 max:149 shoes: Asics GT-2120 | ||
| jog down to goodwin and back up via crookesmoor road | ||
| Swimming tempo 45:00 [3]1.27 km (35:26 / km) | |
| shoes: feet | ||
| a lot less relaxing swim than intended.
did 15 lengths at reasonable pace, for me (all breaststroke) then the sauna wasnt open/on so couldnt use that. and was getting very bored of swimming so found the only way to stop myself from getting bored was to chase someone. tried to catch someone who was nearly 2 lengths ahead of me....took me 12 lengths (400m) to get them, but I did, then carried on this silly amount of effort for a further 4 lengths then did a gentle 7 to finish with. did couple of minutes stretching between each block of swim. | ||
Thursday May 29 | ||
| Running 40:00 [3] | |
| ahr:148 max:175 shoes: Asics GT-2120 | ||
| did a little loop before intervals, up shore lane, along tapton cresent and down crookes road to somerfield. got there to find everyone had left except neill and liz who were going down on bikes, so I kinda raced them down to endcliffe.
then ran through to bingham, did little warm up with few drills. leg losener jog after with neill then I ran home via riverdale and through campus. | ||
| Running hills 27:07 [5] | |
| ahr:170 max:186 shoes: Asics GT-2120 | ||
| didnt want to do the session everyone else was doing because it was virtually the same as what I did on tuesday. so I decided to do a tough hill session on the steep grassy slope by the roundabout.
set: 30sec effort, run down rec; 60sec effort, run down rec; 90sec effort, run down rec. 75sec rec between sets. did 3 sets, then liz persuaded me to do my final one cos she said when you least feel like doing it, it makes more difference...or somthing like that. so did 4 sets anyway. was trying to get further everytime, and did except for the 4th set. I still got further than set 1, but couldn't beat set 3s records cos I smashed it on set 3. | ||
Wednesday May 28 | ||
| Running warm up/down 15:00 [2] | |
| ahr:137 max:173 shoes: Inov8 Mudclaw 330 'O' | ||
| jog down to endcliffe with ba-ba and fazza | ||
| Orienteering intervals (trains) 1:09:00 [3]10 km (6:54 / km) | |
| ahr:148 max:178 spiked:29/34c shoes: Inov8 Mudclaw 330 'O' | ||
| trains around endcliffe/bingham and whitely wood.
did 8 loops, which were pretty good. was trying fairly hard on the technique loops then was easy running between the loops, was trying to keep moving the whole time, did drills at the end of one loop whilst waiting for the others. was about 5-6km straight lone but ran quite a lot further than that, acounting for everything. was orienteering quite smoothly. went back to check a few features on some of the loops, but the map was sufficient most of the time. water levels were very high, meaning all river crossings and even stepping stone options were a no-go. was probably intensity 3 on the tech loops and intensity 2 on the rest... lost time on a couple of legs due to silly route choice (i.e. trying to go direct across the river in whitely wood - rob got a huge lead on me due to me doing that), and on the fifth loop, I for some reason ran from the start to #2, got half wayt o 3 and realised, then went back, passing rob and nic who started behnind me :( good session with the boys. know what they need over the winter now in order to win busa ;) | ||
| C • good job... 4 | ||
Tuesday May 27 | ||
| Running 27:00 [2] | |
| ahr:139 max:156 shoes: Asics GT-2120 | ||
| run down to the atrs tower and into the cafe. (saw Zanthe at the bottom waiting to go into some review - 2 points) then run home through crookesmoore, crookes, broomhill on the way home. with nic for the first part. saw Rach f-r walking into broomhill (2 points)
total: 11points. | ||
| Pain (Arts Tower Challenge) 2:20 [5]0.1 km (23:20 / km) +80m 4:40 / km | |
| ahr:171 max:180 shoes: Asics GT-2120 | ||
| second attempt, and it wasnt a good one. felt bit light headed before hand and dont think I was in the best shape for it. did mass start this time, which helped all the others to getting pb's. but not me. set off hard, but as I started dying at level 5, I slowed, kind of to stop myself blacking out like last time (think its worse second time round). ended up walking a lot of the flights, got to 11, and had about 55seconds to do the last 8 floors if I was going to break the record, so I thought 'thats impossible' and pretty much gave up, wlking and weazing up the rest. ended up not really being impossible, as I still finished in 2:20.0 , a personal worst. but only 4 seconds off John's elusive record.
will have it next time....maybe tomorrow if I feel crazy... | ||
| Running intervals (Paternosta Shuttles) 4:00 [1] | |
| shoes: Asics GT-2120 | ||
| thought I'd give the paternosta challenge a go on the way down:
-jumping out of the pod, running and touching the opposite wall, then getting back in the same pod before it's gone past- turned out to be rediculously easy, I was jumping out when the pod had only just got below the previous floor (through a gap about 1m high) then there was no trouble getting across and back. would be more of a challenger to have 2 people getting across and back in a relay every time. did 20 floors (had to miss one becasue there was a guy waiting who would have taken my pod, and another because architechts had covered the room with paper and tables.. | ||
| C • you realise the challenge i... 2 | ||
| Core (Gymstick) 15:00 [2] | |
| shoes: feet | ||
| walking, lunges and few other exercises with gymstick whilst 'lunch' was cooking | ||
| Running 16:00 [3] | |
| ahr:147 max:181 shoes: Asics GT-2120 | ||
| run down to endcliffe via riverdale road.then run back after intervals | ||
| Running intervals (clock racing) 15:30 [5] | |
| ahr:164 max:187 shoes: Asics GT-2120 | ||
| did 3 long interval reps, starting at the same place, running hard along paths, then turning round at a certain time and trying to get back to the starting point (taking the same route) in less time than it took to get there.
had 1:45 easy running between reps. 1. turned in 2:30, got back in 4:55 (win) 2. turned in 2:00, got back in 4:06 (lose) 3. turned in 1:30, got back in 2:59 (win) 2-1 to me. score. was get quite bad stitches, so was good to have to push through them. saw zanthe and Laura D out for a chatty run as I was on my third rep. 2 points. total: 13points | ||
Monday May 26 | ||
| Running 32:00 [3] | |
| ahr:142 max:155 shoes: Inov8 Mudclaw 330 'O' | ||
| run up into Crookes, to Bolehill park. did sprint-o, then run along top of rivelin, over into sandygate, down to fullwood road and in via broomhill. | ||
| Orienteering (physical sprint) 8:55 [5]*** 1.6 km (5:34 / km) +105m 4:12 / km | |
| ahr:172 max:181 spiked:13/15c shoes: Inov8 Mudclaw 330 'O' | ||
| planned a short sprint course on bole hill park. 1.6km straight line. all the open was really long grass and the woods were grotty as usual, so combining that with a course which went up and down the hill made it really tough. plus I had a black-and-white print out of the map so it was difficult to read too.
planned in some of the techniques planners are starting to use at big events to split up the runners. lost about 5sec at one of the controls on my first loop because I had misread the paths and was not where I was expecting to be coming into the control, quickly adjusted. lost more time later on by taking a stupid route out of the common control on a long(er) leg, hadn't had the time to look at the detail in the middle of the leg and pick out the paths, so bombed around the outside where I had run before....maybe a 2sec hesitation to read the straighter route would have been quicker.... good course and I enjoyed it. | ||