Training Log Archive: kidoIn the 7 days ending Nov 7, 2016:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||
|
|
|
|
|
|
| |||||||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||
Monday Nov 7, 2016 #
5 PM
Strength & Conditioning 50:00 [3]
First go at the ShUOC circuits. It's a series of exercises which you have to do for 50 seconds each with 10 seconds rest between each. Working arms, abs and legs. Found some of it pretty tough, I guess I'll be sore tomorrow!
6 PM
Swimming 1:10:00 [3] 3.4 km (20:35 / km)
Today I tried to swim with the Uni Tri Club, however I was surprised because their session was a) really slow b) really easy c) fairly short. After it finished I moved over into the public lane to actually do some threshold and sprint stuff and more distance. As I was swimming I noticed that the Tri Club actually have another squad that starts at 7 which are way better / more serious! Surprised that the coach didn't mention it but I guess he had his hands full enough (it was a big squad).
Sunday Nov 6, 2016 #
Event: YHOA Superleague, Burbage
11 AM
Jogging warm up/down 14:50 [3] 2.7 km (5:30 / km)
Warm up before the SYO Burbage Moors event.
Orienteering race 1:19:26 [4] 8.0 km (9:56 / km)
I can't say I enjoyed this very much, sadly! Firstly, it was sleeting / snowing. Probably going to have to get used to that but a bit of a shock. Secondly, the map was predominantly exhausting, knee-deep heather, chest-deep bracken and felled trees. There wasn't much opportunity for running, and I was really feeling the week of training in my legs. Thirdly, I really struggled to read some of the detail, particularly the last section which was in a sort of quarry. Not saying the map was bad but I just couldn't make head or tail of some of it. All in all, I was very slow and I lost motivation as I went along.
Saturday Nov 5, 2016 #
11 AM
Cycling long 2:54:30 [3] 65.4 km (22.5 kph) +1200m
Long ride (in time, not distance!) in the Peaks. Quite a lot of climb (pretty par for the course in Sheffield, it seems!) so our pace is quite slow. As well as that, I was feeling pretty tired, I suppose courtesy of my first real full week of training for a while.
Went pretty well for the first long ride in a long time. The peaks were very beautiful as always - it will continue to amaze me how quickly you can get from the middle of town out to stunning scenery. It already pretty cold and the wind made it even colder, but otherwise the weather was OK - a little spit of rain here and there.
Went pretty well for the first long ride in a long time. The peaks were very beautiful as always - it will continue to amaze me how quickly you can get from the middle of town out to stunning scenery. It already pretty cold and the wind made it even colder, but otherwise the weather was OK - a little spit of rain here and there.
Friday Nov 4, 2016 #
7 AM
Running Drills 30:00 [1]
More jumping and high knees. I had quite sore calves on Saturday last week so I guess it's working. Struggle a bit with being co-ordinated.
8 AM
Jogging 31:44 [3] 5.42 km (5:51 / km)
Pretty easy shuffle just to loosen / recover. It's a bit depressing how little distance I cover in Sheffield, especially when I'm on a relaxed run. So many hills!
5 PM
Swimming 1:08:00 [3] 3.4 km (20:00 / km)
Back in the 33m pool. Not too busy today. Felt stiff and heavy during the swim and pretty weary afterwards.
Thursday Nov 3, 2016 #
5 PM
Jogging warm up/down 12:50 [3] 2.4 km (5:21 / km)
Warm up from home to Endcliffe Park to meet the SHUOC people for hills training.
Getting cold - Tuesday everyone thought I was mad for wearing t-shirt and shorts. I survived OK, but today I had on the long sleeves and long tights, and wore a jacket for the warm up. It's re-assuring that the British natives also think it's cold, I guess?
Getting cold - Tuesday everyone thought I was mad for wearing t-shirt and shorts. I survived OK, but today I had on the long sleeves and long tights, and wore a jacket for the warm up. It's re-assuring that the British natives also think it's cold, I guess?
6 PM
Running tempo 7:30 [4] 1.74 km (4:19 / km)
ahr:168 max:178
Tempo effort warm-up before hills. I didn't bring my headlamp tonight (I thought we would be under streetlights the whole time) so I was running a little cautiously.
3 minutes recovery.
3 minutes recovery.
Running intervals 11:25 [5] 2.2 km (5:11 / km)
max:183
Hill reps. Session as follows:
1 x 40 sec hill
1 x 80 sec hill
1 x 20 sec hill
All of the above 5 times, with jog down recoveries.
Not sure about this session - the 80 sec hills were doing a good job getting my heart rate up but the other ones weren't really and there was too much recovery. It might be better to do 5 x 80, 5 x 40 and then 5 x 20.
1 x 40 sec hill
1 x 80 sec hill
1 x 20 sec hill
All of the above 5 times, with jog down recoveries.
Not sure about this session - the 80 sec hills were doing a good job getting my heart rate up but the other ones weren't really and there was too much recovery. It might be better to do 5 x 80, 5 x 40 and then 5 x 20.
Jogging warm up/down 35:15 [3] 6.7 km (5:16 / km)
Recoveries and warm down.
Wednesday Nov 2, 2016 #
1 PM
Cycling 1:40:42 [3] 32.52 km (19.4 kph)
Ride with the Uni Cycling Club. Bit of a dilemma. The C group rides a good distance for a mid-week ride but they are SO SLOW. The B group is a good pace but today's ride was 69km and 1300m climb which would probably take over 2 hrs 30.
Got to go a bit faster on some of the hills, there was one good longish one in the middle, but I then had to wait quite a long time at the top. Frustrating.
Got to go a bit faster on some of the hills, there was one good longish one in the middle, but I then had to wait quite a long time at the top. Frustrating.
5 PM
Note
I took a map out to Attercliffe (20 mins on the tram) to do a Sprint session. But it seems I forgot that, while streetlights may be plenty of light to see where you're going, they're not particularly good for reading a map. Gave up after 10 mins when I realised it wouldn't be a good running session or a good orienteering session. A headlamp would have been a top idea.
7 PM
Jogging 1:06:30 [3] 12.0 km (5:33 / km)
Considered giving up on tonight's run given my orienteering debacle, but managed to motivate myself eventually.
Ran aimlessly through sheffield trying to stay in the street lights. My rough plan was to run around to Rivelin, then across somehow to Porter valley and home. But instead I ran all the way up to Crookes, all the way back down to Rivelin, and then chose the steepest possible path back up to Crookes. Also got stuck in nettles at one point. Fail.
Ran aimlessly through sheffield trying to stay in the street lights. My rough plan was to run around to Rivelin, then across somehow to Porter valley and home. But instead I ran all the way up to Crookes, all the way back down to Rivelin, and then chose the steepest possible path back up to Crookes. Also got stuck in nettles at one point. Fail.
Tuesday Nov 1, 2016 #
8 AM
Cycling 1:09:17 [3] 20.24 km (17.5 kph)
This was a complete disaster! We tried to use Kyhil's fancy new Garmin with mapping capability - except it didn't work, it sent us in circles and we pretty much gave up and headed home again. Having said that we did get to do some epic climbs (one of them very much unintentionally), so it wasn't all bad. One of them averaged 13% with a max of 25% - ouch!
6 PM
Jogging warm up/down 16:06 [3] 3.1 km (5:12 / km)
Running tempo 10:00 [4] 2.4 km (4:10 / km)
ahr:174 max:179
Session with the Sheffield Uni Orienteering Club. Running around a big grass park with headlamps. It was quite muddy in parts and I should have listened and worn grippier shoes.
We started off with 10 mins Tempo, with 4 mins recovery.
We started off with 10 mins Tempo, with 4 mins recovery.
Running intervals 12:00 [5] 3.5 km (3:26 / km)
ahr:171 max:183
10 x 1 min on, 1 min off
3 mins recovery
6 x 20 sec sprint, 20 sec recovery
3 mins recovery
6 x 20 sec sprint, 20 sec recovery
Jogging warm up/down 35:03 [3] 5.3 km (6:37 / km)
Recoveries and warm down.