Thursday Jul 31 |
 | Easy Run 18:02 [3] 3.79 km (4:45 / km) | |
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| Run down to Hillsbrough park went down a couple of dead ends. |
| Easy Run 9:49 [3] 2.03 km (4:50 / km) | |
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| The warm up round the park with the group. |
| Intervals 26:50 [4] 6.81 km (3:56 / km) | |
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| Parlauf, got 5 reps in the time. |
| Drills and Sprints 5:00 [3] 1 km (5:00 / km) | |
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| Sprints to various points in the park. |
| Easy Run 25:00 [3] 3.2 km (7:49 / km) | |
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| Run back up the hill, slowly. |
Wednesday Jul 30 |
| Easy Run 54:40 [3] 9.72 km (5:37 / km) | |
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| Loop of Rivelin. |
Tuesday Jul 29 |
| Easy Run 26:47 [3] 5.7 km (4:42 / km) | |
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| Run to the track, saw Rob so ran the last bit with him. |
| Drills and Sprints 5:43 [2] 0.7 km (8:10 / km) | |
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| The usual drills before the session. |
| Track Session 17:00 [4] 3.3 km (5:09 / km) | |
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| 800m (30s) 300m (3min) 900m (30s) 200m (3min) 700m (30s) 400m
2.27/0.48 2.38/0.34 2.03/1.09 |
| Drills and Sprints 5:51 [2] 0.3 km (19:30 / km) | |
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| 5x60m sprints after the session |
| Easy Run 28:44 [3] 5.51 km (5:13 / km) | |
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| Run home, felt good this week. |
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| C • cool 5 |
Monday Jul 28 |
| Easy Run 43:05 [3] 8.53 km (5:03 / km) | |
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| Sweattastic run. At one point i saw a cyclist on a mountain bike on the pavement, Neil would have had a field day. |
Sunday Jul 27 |
| Easy Run 26:01 [3] 4.87 km (5:21 / km) | |
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| Warm up through rivelin. |
| Intervals hills 22:45 [4] 5 km (4:33 / km) | |
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| 10x1minute hills up coppice track jog back recovery. |
| Easy Run 21:05 [3] 4.11 km (5:08 / km) | |
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| Warm down |
Saturday Jul 26 |
| Long run 1:24:07 [3] 15.1 km (5:34 / km) | |
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| Neil decided that he did want to go for a run on kinder in the sunshine so drove us out. Really enjoyable. |
Friday Jul 25 |
| Easy Run 55:12 [3] 10.3 km (5:22 / km) | |
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Thursday Jul 24 |
| Steady run 41:39 [5] 10.57 km (3:56 / km) | |
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Wednesday Jul 23 |
| Easy Run 51:38 [3] 9.89 km (5:13 / km) | |
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| Down into Rivelin up coppice track, sun has got his hat on. |
Tuesday Jul 22 |
| Track Session 23:00 [4] 4.4 km (5:14 / km) | |
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| 500, 300, 200 (30s rec between each) - 3.5min rec - 200, 300, 500 - 3.5min rec - 500, 300, 200
(1.30, 52, 33) (32, 50, 1.27) (1.23, 50, 32)
Then 7 min recovery and 4x350m
(58, 59, 59, 57) with about 1min rec |
| Easy Run 25:47 [3] 5.47 km (4:43 / km) | |
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| Run to track. First run with Garmin forerunner 405, it is sweet. |
| Easy Run 33:22 [3] 5.46 km (6:07 / km) | |
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| Run back from track. REGO mix. |
Monday Jul 21 |
| Easy Run 44:00 [3] | |
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| Has summer finally arrived? |
Sunday Jul 20 |
| Long run 2:01:42 [3] | |
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| Was motivated by the Gold medal won by GBR so went out for a run, it was long. |
| Note | |
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| Just like to say well done to GBR today. Unfortunately my home computer couldn't play the TV so i was following the radio controls. I must say i had settled for bronze when Jamie was on the long gaffle but then i saw he had closed the gap to Novikov. Now Novikov is good at orienteering but he always makes a mistake of note it seems (he should have so many more international medals) and sure enough he did, however i didn't predict the thierry incident.
I went mental. |
Saturday Jul 19 |
| Sustained/Tempo Run 20:00 [5] | |
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| Back in Ktown for the weekend so training with the Corby AC massive. Same session as last time i was down. 20 min sustained run got further than last time despite doing first lap in 9.40 and struggling on the second but managed to get round in 10.15 to just get over two laps. |
| Easy Run 25:00 [3] | |
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| After lunch my Dad an I went to watch Kettering Town vs FC United of Manchester in a friendly. Good turnout from the Mancunians and there was some good banter. However there was a lot of bad to go with it. One Kettering town supporter shouted at the FC united end "you are worse than Man U" which when you analyse is one of the most silly comments you could say at a football match particularly towards a team that has just been promotod to the unibond division. Seen as Manchester United are the best team in the world everyone is worse than them. It's a bit like going up to a child who has just finished a string course and going you are worse at middle distance than Thierry Gueorgiou. |
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| C • worse at relay 5 |
Friday Jul 18 |
| Easy Run 47:00 [3] | |
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| Down into rivelin and around crosspool. |
Thursday Jul 17 |
| Steady run 37:00 [4] | |
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| I saw Tim Tett. |
Wednesday Jul 16 |
| Gym Session 40:00 [2] | |
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| 20 min weitghts, 20 min core. Extremely uneventful. |
| Easy Run 6:00 [3] | |
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| To the gym and back - i live close. |
Tuesday Jul 15 |
| Track Session 20:00 [4] | |
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| Back at the track. Not very many people there tonight, obviously the weather was too good. 2x5min (of track) with about 4 min rec. At the end of each 5min we had to be on the track and do a 400m as hard as possible. Then we did some shuttle runs because Mike loves them. Apparently i run with my arse dragging. |
| Easy Run 45:00 [3] | |
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| Run to track, drills, laps of the track and then run home up the hill from Tesco (thankfully Jenny gave me a lift to there). |
Monday Jul 14 |
| Easy Run 43:00 [3] | |
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| Run with sister around the top of rivelin. |
Sunday Jul 13 |
| Long run 1:52:00 [3] | |
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| Long run with my sister round winhill area and hagg farm. Met parents for lunch halfway through the run, really good day to be out int' peaks. |
Saturday Jul 12 |
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| Event: Cliffhanger Ultrasprint
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| Orienteering 24:00 [5] | |
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| ULTRAsprint. Qualifier which was about 9 minutes made a 20s error didn't see a green line on the map and got pushed around it but good apart from that. Got beat by an M40 by 1 second he must have been shifting.
Final was more epic, found it hard to keep a cool head when all about you are losing theirs but still was on the back of dave into the final labrynth he got me round that though so i ended up in third behind him and Craney. This won me £20, however my sister still managed to pick up £40 despite mispunching. Not happy.
Great fun and great training, really good practice for keping good flow and looking ahead. Thanks oli and jenny!
Talk seemed to go ok. |
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| C • how 9 |
| Easy Run 20:00 [3] | |
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Thursday Jul 10 |
| Easy Run 40:00 [3] | |
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| Morning run, nice. |
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| C • Saturday 2 |
Wednesday Jul 9 |
| Note | |
| (rest day) |
| Feeling better today. |
Tuesday Jul 8 |
| Note | |
| (rest day) |
| Back at uni, dead. |
Monday Jul 7 |
| Note | |
| (rest day) |
| After getting to bed at 4.15am and waking up at 8am today was a bit of a daze. We went into gothenburg and visited mcdonald's for brunch and then pizza hut buffet for lunch. Arrived back in Sheffield about 9pm absolutely dead. |
Sunday Jul 6 |
| Orienteering 1:01:59 [5] | |
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| Not sure what happened today, my legs felt good and i didn't miss controls very much but i was off the pace. Maybe this was because i was too cautious or because i wasn't in a pack. Ran the whole leg on my own and was pushing hard but never saw anyone really. |
| Easy Run 15:00 [3] | |
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| Note | |
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| Basically the week was great. Mixed results for me personally, obviously i had hoped to get to the A final in the middle and do better in the relay but happy with sprint and long. Still have a lot of work to do and am even more motivated to get down and do it.
The craic and the weather were amazing. After the relay we took on the Italians and Swiss at football which eventually just turned into the swiss (+ pole) as the italians couldn't hack the hard tackling and no referee. We adopted a formation that could only be described as something like 1-7-2 with Doug in defence on his own. Still we did well and the standard of football was high and it was level untill the end where we did the old "next goal wins". We should have won it but for the polish guy on our team with two left feet but they got it in the end.
The banquet was great also it was an epic. Some of the funny things that happened during the week and at the banquet.
1. Us wrapping up the Danish car in a covert mission with hand towel.
2. The Austrian guy getting up during dinner and anouncing that he was a horny female dog.
3. Ralph getting up the next night to reveal a smilly face on his bum.
4. Ralph getting up at the banquet for the sequal.
5. Ralph realising that doing it for the second time definately made it lose its appeal.
6. The Latvian's speach at the "bancket".
7. The commentators continually referring to Bobach as the "great dane" despite him being hip height.
8. The hungarian lads banter.
9. The white russian at the banquet.
10. Drunk Jerker Lysell.
11. The leap frog in the dance off that abruptly ended the dance off.
12. Matts run of the assault course in womens underwear.
etc etc |
Saturday Jul 5 |
| Orienteering 1:22:41 [5] | |
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| The big day finally arrived and i was positive that i could achieve the top 30 i wanted. All i needed was a solid run. Set of steady but was a bit shaky on the first 3 controls but lost time was minimal. Only significant time loss was on 14 where i dropped down the slope too far right and took a bit too long to work it out. That was enought to take me out the top 30 but still satisfied with my result. I feel i could have gone faster but maybe my navigation would not have been as good, that's the next stage is suppose. |
| Easy Run 10:00 [3] | |
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Friday Jul 4 |
| Easy Run 8:00 [3] | |
| (rest day) |
| Leg loosener in the evening with Hector. |
Thursday Jul 3 |
| Orienteering 36:56 [4] | |
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| B Final. My aim was to win the race with a clean run. Everything was going fine up untill number 4 where i hit what i thought was a marsh which confused everything as it wasn't a very marshy area. Fitted the area with the map but soon realised that i was in totally the wrong area. Lost 5 minutes and from then on just took it easy. Middle curse for me.
It was really hot today maybe not as hot as some JWOCs but hot enough. Felt sorry for the boys starting later in the heat of the day. |
| Easy Run 25:00 [3] | |
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Wednesday Jul 2 |
| Orienteering 33:47 [5] | |
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| Shocker. My aim for the middle was to qualify for the A final and looking back that should have been easy peasy but no. Caught some ginger Canadian up at number one by 4 minutes and he decided that he was going to replace my shadow. I got really pissed of with this, i hate people who follow what is the point. I wouldn't have minded if he was running alongside or actually trying to orienteer but he wasn't. I got the rage and decided to try and lose him by picking up the pace (stupid idea i know). This meant my orienteering went to pot as i was not 100% concentrated at all. Terrible run and still only 1min 30 from qualifying. I'm an idiot. Won't happen again. |
| Easy Run 25:00 [3] | |
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Tuesday Jul 1 |
| Note | |
| (rest day) |
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