Training Archive: DangerIn the 7 days ending 2008-06-29:
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| M | T | W | H | F | S | S | |||||||
Sunday Jun 29 | ||
| Running 9:00 [2] | |
| shoes: Asics GT-2130 | ||
| another busy day. trying to get some mapping done. squeezed a run in, early evening.
gentle running before and after hills | ||
| Running hills 22:00 [5] | |
| max:184 shoes: Asics GT-2130 | ||
| did one rep of 'sea-to-summit' route, but it was quite overgrown with bracken so then used kings drive for the rest doing reps half on road and half in terrain. really hot and was quite tough session.
ran past Raffa Benitez walking his dog 3 times. well I say walking his dog, he was on the phone in a massive down coat and had someone walking his dog for him. now I know he's spanish and works for the scummiest team on the plannet, but surely thats worth some sort of celebrity point-age? | ||
Saturday Jun 28 | ||
| Note | |
| (rest day) | ||
| had a busy day, spending all afternoon at a friends 18th drinking and eating then didnt feel like running in the evening, so meh | ||
Friday Jun 27 | ||
| Running long 1:52:00 [3]10 km (11:12 / km) +610m 8:35 / km | |
| ahr:145 max:173 shoes: Inov8 Mudclaw 330 'O' | ||
| headed out to Moel Arthur with Dad. we decided to run seperately so we could go at our own paces.
did the standard route over to Moel Fammau and loop through the wood but added in an extra little hill fort today to make it a little longer but give me another long climb to keep it tough. ran all the hills, which is bloody hard work in places, gets mighty steep. happy with what I got done, cloud was down and getting lower as the evening went on which was gay, but still a good session have a lookey bot sure if the amount of climb is right...but thats what it says, so I'll put it | ||
Thursday Jun 26 | ||
| Running 31:00 [2] | |
| ahr:142 max:171 shoes: Asics GT-2130 | ||
| easy run down the prom with dad. it pissed it down all day then had cleared up nicely by the time we got out. quite a dramatic sunset amongst all the cloud.
have out the old trainers into retirement now as they're pretty knackered so wore in the new ones today | ||
| C • Clwydian hills 1 | ||
Wednesday Jun 25 | ||
| Note | |
| (rest day) | ||
| rested in the morning for several reasons. Rhodri had gone training with the only key to the hut and wasnt getting back til after I left, the other boys were going kayaking and waiting for Rhodri when they got back, so I had to stay in the hut till I needed to leave :(
my R ankle had been a bit puffy anyway so bit of compression and rest did it some good I thinks. lots of nice boring travel round gothenburg/heathrow/manchester. thought might go for little jog when got home, but biscuits and parent chat got in the way of that one. oh well....probably needed a total recovery day anyway. glad I went out | ||
Tuesday Jun 24 | ||
| Running warm up/down 11:00 [2] | |
| shoes: VJ Integrator 2007 | ||
| dids drove the 5 of us out to Molndal So. none of us had been there before and it was quite a relevant area for parts of the middle and the classic.
jogging up and down the track, after we had our field athletics competition. | ||
| Orienteering 19:00 [4]2.5 km (7:36 / km) | |
| ahr:165 max:179 shoes: VJ Integrator 2007 | ||
| Dids had planned a kind of relay exercise because we only had 2 maps between 5 of us. so I was with Rhodri and DougDoug/Heccy ran together paired with Mat.
I was on 1st/3rd leg running at the same time as Doug and Heccy who had to talk to each other. this was quite off-putting at first but I blocked it out pretty quickly. I think they were both running harder than I was but I was maybe taking better lines. I had got a fair lead on them coming into #1...I just had to cross a flat marsh onto a line of small knolls... but I crossed the marsh at slightly wrong angle and got on a parralell line of hills :S saw a moose and drove it off to my right (where number one and doug/heccy were). that continues my record of seeing a moose everytime I've been to gothenburg without the Squad, think Lard scares them off, 6 moose in less than a year, not bad :) anyhoo, got to #1 as heccy was leaving it. he was nicely leading doug out on a 90degree error. tehe. so I cruised back where I had just been and onto #2. hit 3 fine and 4, was wobbly on the way back from #4, got quite confusing but still got back a good 4mins ahead of the boys | ||
| C • plural of moose 3 | ||
| Orienteering 23:00 [5]3.5 km (6:34 / km) | |
| ahr:172 max:185 shoes: VJ Integrator 2007 | ||
| Rhodri had had a bad loop, meanign mat got back first and Rhod set me off in my favourite position: about 90sec down on the leaders. I set off quite hard, must have drifted a little right of what I expected, the map was a little weird around that area, but it didnt affect anything. I got the edge of Rambo-mosse (what a name!) to see DougDoug leading Hainthwaite off the other side of it. so with them in sight I pushed on over Rambo-mosse, like the great man himself would have. got to #1 and was looking to my right expecting to see DougDoug running to #2 but they appeared from the completely opposite direction which confused me. then for some unknown reason I stood still looking at the control, watched them get it and run off, then I started moving again. no idea why I did that.
legged it off to #2, taking different route to Doug, popped up straight in front of the control and saw Doug off to my right, then for unknown reason again I stood and watched Doug run into the control, then I ran to it. stoopid stoopid stoopid. from there on I was running neck and neck with whoever was leading out of the pair, but we were taking different lines all the way. They seemed to be running quicker than I was but were a lot wobblier with their lines than I was. they would go off to one side, I would run straight then they would meet me again later on the leg. I pulled out a lead over Hector on the last control by out-routing him then steamed off to the finish but, no idea how, in the same area as on the way to #1 I popped out in an area which didnt seem to fit with where I had been running, anyway doug did it too, to a lesser extent, and I got back about 1 stride behind them. grr good training. nice one dids ;) | ||
Monday Jun 23 | ||
| Running warm up/down 4:00 [2] | |
| ahr:116 max:123 shoes: Asics GT-2120 | ||
| we headed up to Tuve to run the JVM sprint and middle test races today.
did little bit of jogging around before starting to let hector and mat get off at 1min intervals. | ||
| Orienteering (JVM test - sprint) 14:50 [4]3.1 km (4:47 / km) | |
| ahr:166 max:181 shoes: Asics GT-2120 | ||
| JVM test sprint course, around Tuve. was pretty tough. very simple and therefore had to be very fast. was feeling knackered but pushed as hard as I could. Think pretty much all my routes were good, but I just had little moments of completely unnecessary hesitation. silly really, probably not quite confident enough with sprint-o yet..
winner on the day did 12:50 heccy did just over 15min, and mat did about 17min | ||
| Orienteering warm up/down 12:00 [2] | |
| shoes: Asics GT-2120 | ||
| collecting the controls dougdoug had hung in the wood, from the sprint. | ||
| Running warm up/down 8:30 [2] | |
| ahr:130 max:142 shoes: VJ Integrator 2007 | ||
| bit of jogging with mat to the start of the middle race. | ||
| Orienteering 25:00 [2] | |
| ahr:126 max:149 shoes: VJ Integrator 2007 | ||
| started out on the middle course, but as soon as I hit the terrain I felt completely gone. spent a lot of time jogging to number one without reading the map, carried on to #2 which was easy cos there was an elephant track all the way from the test race. but decided I was getting very little out of the session and there was no point getting more tired because of it. I can go back and race it some point in le future. so turned back and went home via #10-14.
think the sprint took the last out of me even though it wasnt at full pace...did have a hard week last week I guess...first time since easter/february... | ||