Training Log Archive: Bommy TIn the 7 days ending Feb 8, 2009:
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Sunday Feb 8, 2009 #
Event: DEE Regional - Delamere
Running long 1:35:14 [2] 16.65 km (5:43 / km) +268m 5:18 / km
shoes: Adidas Swoops
Was going to go Oing at Lindsop today but JT's car was stuck in the snow :(
So me, JT, ash n dave went for an easy longish run. Endcliffe, crookes, stables, allotments, top of rivelin, redmires, fulwood lane to top of porters brook, then home down the valley. Was crazily icy in rivelin so we had to take it pretty slow, especially with the steep drop on one side. Again it was icy in porter brook but we managed to up the pace a fair bit which was good. Felt pretty good today, shame about missing the orienteering event.
So me, JT, ash n dave went for an easy longish run. Endcliffe, crookes, stables, allotments, top of rivelin, redmires, fulwood lane to top of porters brook, then home down the valley. Was crazily icy in rivelin so we had to take it pretty slow, especially with the steep drop on one side. Again it was icy in porter brook but we managed to up the pace a fair bit which was good. Felt pretty good today, shame about missing the orienteering event.
Saturday Feb 7, 2009 #
Running 24:34 [2] 4.83 km (5:05 / km)
shoes: Adidas Swoops
run down to uni tram stop, took the tram to malin bridge, then run to loxley. icy.
Orienteering 44:33 [3] *** 4.73 km (9:25 / km)
shoes: Adidas Swoops
Short no paths course at loxely common. Ran the opposite way round to dave. first 6 controls went really well, map contact was good. Took a while to find the boulder #7 on a short leg, got dragged off line by a path which was easier running...but obviously it wasnt on the map so was a little out. Then got into the really rocky stuff coated in snow so that was pretty much a walk, a few small misses though. Then out into the open, took a while to adjust to the semi open vegetation, took a bad bearing coming out of a control in dark green and ended up quite far out and got pretty confused. Rest was okay, still need to work on my fine navigation, AP's and choosing a good route.
Running 34:22 [2] 6.46 km (5:19 / km)
shoes: Adidas Swoops
Run back from loxely through malin bridge, walkley, crookes, home. lots of climb and loads of ice everywhere.
Friday Feb 6, 2009 #
Running 30:16 [3] 5.61 km (5:24 / km) +130m 4:50 / km
shoes: Adidas Swoops
run to eccy woods with gg, danger, dave and ba-ba.
up through high storrs then down the hill to the woods
up through high storrs then down the hill to the woods
Orienteering 34:00 [3] 3.8 km (8:57 / km)
shoes: Adidas Swoops
Windows exercise in Eccy woods, no controls out. We ran in a group of danger, dave and gg. Each navigating individually but it was pretty hard to ignore evryone else as we were all running on pretty much the same bearing. Felt a bit out of my depth tbh, glad the others were there to confirm where the controls were. Need to work on visualisation of the control circle. 28.52 running time.
windO map
windO map
Orienteering 22:00 [4] ***** 3.26 km (6:45 / km)
shoes: Adidas Swoops
Trains course of 15 controls, 3 controls per rep rotating the start order. 10sec between person. Didn't keep much map contact because you could almost see the person in front. It was hard to concentrate on my own map reading whilst trying to keep up with the others, but a good relay practice exercise, and it was great to train with some top orienteers.
Running 29:15 [3] 5.51 km (5:19 / km) +130m 4:45 / km
shoes: Adidas Swoops
run back...still plenty of snow and too much ice for shoes without dobs!
Thursday Feb 5, 2009 #
Note
(rest day)
Couldn't face another day of running in my VJ's, blister is just getting bigger, and they are bruising my big toe. hopefully the snow will go soon and i'll be able to wear some more comfortable shoes.
Wednesday Feb 4, 2009 #
Strength and Conditioning 2:10:00 [3]
slept:4.0
TASS Hallam sesh. Normal dynamic warm up and bar warm up.
3*8*12.5kg overheads without med ball against wall. Hard to start with but got easier.
4 sets back squats
10*55kg, 8*60kg, 6*60kg, 6*65kg (110%of my body weight) good technique.
Split squats with db's 3*10*10kg each hand, for each leg.
Upper body circuit superset
3*8reps
Chest press, 12.5, 12.5, 15kg
Inclined Row, 12.5, 12.5, 15kg
Shoulder press, 10, 10, 10kg
Chins -12kg assisted
So higher weights this week but fewer reps.
Plank Circuit:
45s Plank, 30s Side Plank leg lift (sometimes...when i felt up for it), hip bridge (15s each leg)
no rest between exercises, 1min between sets, 3 sets.
finished with body roll outs and hamstring curls on gym ball.
Long session...arms feel tired
3*8*12.5kg overheads without med ball against wall. Hard to start with but got easier.
4 sets back squats
10*55kg, 8*60kg, 6*60kg, 6*65kg (110%of my body weight) good technique.
Split squats with db's 3*10*10kg each hand, for each leg.
Upper body circuit superset
3*8reps
Chest press, 12.5, 12.5, 15kg
Inclined Row, 12.5, 12.5, 15kg
Shoulder press, 10, 10, 10kg
Chins -12kg assisted
So higher weights this week but fewer reps.
Plank Circuit:
45s Plank, 30s Side Plank leg lift (sometimes...when i felt up for it), hip bridge (15s each leg)
no rest between exercises, 1min between sets, 3 sets.
finished with body roll outs and hamstring curls on gym ball.
Long session...arms feel tired
Running 15:00 [2] 2.4 km (6:15 / km)
shoes: VJ Falcons
run to crosspool bus stop to catch 274 then jog home again after run...frozen.
Running long (extreme snow) 2:00:00 [4] 15.17 km (7:55 / km) +340m 7:07 / km
shoes: VJ Falcons
Long run with magic, zanthe, lucy and dave. Started from Ladybower Inn, along the west side of the reservoir, below the dam nr the vistor centre up to the ridge. Then along Derwent Edge back to the Inn.
I was running for 1hr40min but we were out for ages because of the snow. Ankle deep near the reservoir, then knee deep up the hill and sometimes waist deep. We were reduced to walking at points because it was too physical to run. very tiring but good fun...very cold waiting for the bus at the end because it was late, but nice to end in the pub with a bowl of chips each....perfect!
I was running for 1hr40min but we were out for ages because of the snow. Ankle deep near the reservoir, then knee deep up the hill and sometimes waist deep. We were reduced to walking at points because it was too physical to run. very tiring but good fun...very cold waiting for the bus at the end because it was late, but nice to end in the pub with a bowl of chips each....perfect!
Note
Long day, will take it easy tomorrow.
Tuesday Feb 3, 2009 #
Running 41:38 [2] 8.21 km (5:04 / km) +100m 4:47 / km
shoes: VJ Falcons
Easy run in the snow, was going to go into rivelin but realised i was going to run there this evening. so i ran up porters brook to the road past the cafe. I wanted to test how much my heel would hurt in the dobs...not too bad after a while but not good uphill. ran in the snow as much as possible...path was all icy and hard. Good to be out.
Running 40:00 [3] 8.02 km (4:59 / km)
shoes: VJ Falcons
Run up to somerfield, then to the golf course. Run around the interval loop, and a bit of running after the intervals. Then back home. not sure the distance/time is right because we wre definitely running faster than 5min/km...probs 4.40ish.
Running intervals 19:00 [4] 3.22 km (5:54 / km)
shoes: VJ Falcons
Really fun session, intervals in deep snow. In groups of three, first person runs a hard lap of about 600m, and the 2nd person runs a hard lap when the 1st gets back whilst the 3rd person just jogs round the lap backwards. So your either running a hard lap or jogging an easy lap backwards. Felt really good tonight, easily kept up with little rob but didn't push too hard because of tomorrow. 3 hard laps and 3 easy laps each. AWESOME, so glad i didn't go home this week!
C • home 3
Running intervals 5:52 [5] 0.71 km (8:16 / km)
shoes: VJ Falcons
Bunker hare and hounds. The hare gets a few seconds head start and has to find a bunker before the hounds catch up, last person to reach the bunker or the hare is the hare for the next bunker, no rest between sets. I was hare for the first one which was good fun...quite hard to find bunkers covered in snow in the dark. great fun. felt strong...except when i stacked it 3 times in one chase.
Monday Feb 2, 2009 #
Note
-3, feels like -9....chilly.
Running 50:08 [3] 10.01 km (5:00 / km) +66m 4:51 / km
shoes: VJ Falcons
Jog down to hunters bar to catch the 272.
Then run back from burbage after the course, through ringinglow and down porters brook, tired towards the end and my Oshoes had ripped the skin off my left heel..so that was painful (nothing compared to the pain in the shower tho). I hate these shoes but they are my only pair with dobs.
Then run back from burbage after the course, through ringinglow and down porters brook, tired towards the end and my Oshoes had ripped the skin off my left heel..so that was painful (nothing compared to the pain in the shower tho). I hate these shoes but they are my only pair with dobs.
Orienteering 1:17:17 [3] *** 10.37 km (7:27 / km) +410m 6:13 / km
spiked:18/22c shoes: VJ Falcons
Thought i would take advantage of the snow and do some O on Burbage. Did most of the long+short legs course Danger planned. Ran at an easy pace because snow and rocky ground dont mix too well. Got most of the controls fine, got a bit confused around 5-7 and i wasn't great in the control circle but it was hard to read the 1:15000 in blizzard conditions. Cut through the wood to 14 to make it a bit more interesting but ended up knee deep in half frozen swamp. Missed out 17-20 because i climbed up to the top of the ridge and the snow was being blasted into my eyes as the wind swept over the top, so i couldn't see. Ran along the track intending to get 19 but was freezing so dropped down below the ridge. Cut the course short at 26 because i wanted to run back. Quite tired from yesterday so walked up a few of the hills...climb is correct this time! Tough terrain run, v cold too but i was just about warm enough wearing 2 thermals, a running top, waterproof, hat, buff, gloves, full length lycra tights, and tracky bottoms.
Need to work on: fine compass, planning ahead, and visualisation of control circle.
A few photos
Need to work on: fine compass, planning ahead, and visualisation of control circle.
A few photos
Note
walked down to goodwin to do circuits but it had shut at 4pm...not impressed.