Training Archive: Jon XIn the 7 days ending 2008-04-05:
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| S | M | T | W | H | F | S | |||||||||
Saturday Apr 5 | ||
| Event: British Elite Middle Distance | ||
| Running warm up/down 30:00 [2] | |
| shoes: VJ Falcon | ||
| Decent warm up with strides and even some stretching, gentle warm down jog with Ross but not too long as it started to sleet.... | ||
| Orienteering race 46:16 [5]**** 6.5 km (7:07 / km) +230m 6:03 / km | |
| spiked:17/23c shoes: VJ Falcon | ||
| British Middle Distance at Hopwas, weather couldn't decide whether to be sunny or to snow today.
Started off running fairly strongly through the first 10 although with a couple of minor 20s wobbles (careless left of the line in the (mapped) deep bramble at #3, ran to wrong thicket at #4), but then went to wrong spur at #11 and stopped short, panicked and turned a small mistake into a 1min 45s one. Missed another 15s at #12 and got passed by Clive Hallett on route to #13 which was a small reentrant in what looked like vague vegetation. Planned to play it safe and go round but then stupidly decided to cut the last corner without an attackpoint, missed it, lost another minute. Put my head down and ran hard after the spectator at #14 although did cut off path too early en route to #16 and lose 15s. Got Clive in sight again for a bit at #17/'18 but not close enough to see him through the last section even though that bit went pretty well. Took risky straight-through-green route to penultimate and got it okay, pleased to see it show up! Quite pleased even though lost about 4 mins, luckily all the other M40s lost more, less luckily M40 was combined with M35 for British Champs purposes and three of them beat me (plus M45 Clive of course). A crucial few seconds in front of Rosco (contol 11 also his nemesis) - given he is in my fantasy UK Cup team then depriving him of an extra point maybe not all good! Same old story of too many misses though, and also same old story of one miss turning into two or three wobbles in a row. Need to stop that! | ||
| C • Winner! 3 | ||
Thursday Apr 3 | ||
| Running warm up/down 30:00 [3] | |
| shoes: new Brooks Adrenaline | ||
| Warm up via City Race proposed start location so that the organiser knows where I'm suggesting for it, warm down back via a few of the lesser-known routes! Fun. | ||
| Intervals hills 30:00 [5] | |
| shoes: new Brooks Adrenaline | ||
| My god my legs hurt. Before we started. And still now. Tough week!
Today we did 3 times 3x45s/15s, with a longer rep (about 2min 15s) between each set. Still feeling some muscle soreness from short sharp reps on Tuesday. Nonetheless felt like I was getting a good distance (despite Gary killing me on the final rep), but had to work hard for it, legs nowhere near as bouncy as at hills last week. No hills this big at Culbin though! | ||
Wednesday Apr 2 | ||
| Running 1:12:00 [3] | |
| shoes: Inov8 | ||
| FVO no-headtorch-required evening run, with Janine, Jase, Dixie and Gary. A couple of laps of Abbey Craig including Dixie leading an 'interesting' route along the road and back up through the big crags! Then headed through the Uni, up to the Hermitage, and back down to the cars.
Must have worked hard in intervals last night, my legs were aching in all sorts of places! | ||
Tuesday Apr 1 | ||
| Running warm up/down 20:00 [2] | |
| shoes: Inov8 | ||
| Very late for intervals but Ali was even later - this cunningly meant that the two of us didn't have to leave the cars until it stopped raining.
It less cunningly also meant only 6 mins of warmup before speed intervals... | ||
| Intervals intervals 22:00 [5] | |
| shoes: Inov8 | ||
| ...which were very hard work on a muddy field with every second one into the wind!
Luckily I had the foresight to wear studs and so had good traction in the mud, encouragingly helping me nearly keep up with Rosco and Jamie when I obviously can't really do so. Today was 15x30s with 60s recovery between each. Felt quite swift on them but struggled to keep the speed up for the full 30 seconds. Legs okay after yesterday although right calf was tight, could feel I was struggling with posture though, haven't done any core stuff for weeks. | ||
Monday Mar 31 | ||
| Running 1:45:00 [4] | |
| rhr:34 shoes: Inov8 | ||
| Sunday night
- get puncture in the fast lane of the M74, lose tyre completely before can stop - find CD in car no longer working when I set off again - get home and find my eye is all swollen from insect attack while running during day - delay finishing work for 11am meeting to morning Monday - still can't wear contact lenses because of eye - get to work, my team were moving desks over the weekend, can't get a network connection for over an hour - finally get logged in, go for coffee, find I have forgotten my wallet - embarrassingly don't get work done for 11am meeting Leave work to meet Rosco at 6pm for long run - realise I haven't eaten properly for over 24 hours and have been existing mainly on coffee and cake - realise I am going on long hilly run with someone much faster than me who has just had four rest days in a row - realise therefore I have created ideal conditions for something else to go wrong.... Instead we had a fab run from the Uni, over the shoulder of Dumyat, past Lossburn Reservoir, up Loss Hill, up some more, back down to the reservoir, up Dumyat and back to the Uni. About 850m of climb in total - the first hill was hard work but I got into it after that. The last climb up Dumyat (215m ascent in 1.3km, getting gradually steeper) was a killer - not sure I would have run all the way if Ross hadn't been there. So good to have the daylight after work, looking forward to some epic FVO weekday runs in the evening this year - this was not a bad start! | ||
| C • My God 3 | ||
Sunday Mar 30 | ||
| Running 57:30 [3] | |
| shoes: new Brooks Adrenaline | ||
| Gorgeous clear (and warm for once!) sunny day, met Martin W at Surprise View and headed across Burbage and below the trig at Stanage then back past it and down the other side of the valley on Burbage, finished along the top of Padley Gorge and back to Surprise View.
Good run at a good pace, have had quite an easy week since JK though so need a couple of harder weeks now. | ||
| C • was it a surprise the secon... 5 | ||