Training Log Archive: fluceluceIn the 30 days ending Apr 30, 2009:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | |||||||||||||||||||||||
Thursday Apr 30, 2009 #
Note
(rest day)
Feeling a bit 'off' this week - couple of rest days in order before stuc a chroin i think! Hope I feel like running up a hill or 2 by then or it could a be a loooooooong day!
Wednesday Apr 29, 2009 #
orienteering 43:00 [2] 4.6 km (9:21 / km)
Tankersley - did the medium route and jogged it as feeling tired and don't want to overdo it before the weekend.
Had a couple of not spiked controls but fairly clean run in general
Had a couple of not spiked controls but fairly clean run in general
Tuesday Apr 28, 2009 #
Running warm up/down 6:43 [1] 0.82 mi (8:11 / mi)
ahr:143 max:165
Warm up to fulton road, down to blake street then to springvale
Running 20:00 [4] 4.0 km (5:00 / km)
ahr:167 max:182
Hills:
alternating 15second and 30 second reps up springvale. distance is a guess coz dave did 4.5 and I wasn't going as far as him on each rep..
Took 5 of each before I felt like I had anything in me to run with! did 10 reps of each then an extra 15secs for good measure!
Every bit of me hurt after circuits yesterday - think Iroc might be having some delayed effects...
Just as we finished a nice lady came out to give us a note, it read:
"I think you are all absolutely amazing!
I've been trying to come to terms with climbing this hill for 23 years - and you do it again and again - RUNNING!
You are all a real inspiration!
Thank You"
:-D
alternating 15second and 30 second reps up springvale. distance is a guess coz dave did 4.5 and I wasn't going as far as him on each rep..
Took 5 of each before I felt like I had anything in me to run with! did 10 reps of each then an extra 15secs for good measure!
Every bit of me hurt after circuits yesterday - think Iroc might be having some delayed effects...
Just as we finished a nice lady came out to give us a note, it read:
"I think you are all absolutely amazing!
I've been trying to come to terms with climbing this hill for 23 years - and you do it again and again - RUNNING!
You are all a real inspiration!
Thank You"
:-D
Running warm up/down 12:00 [1] 1.3 mi (9:14 / mi) +72m 7:53 / mi
ahr:160 max:172
Warm down - round ponderosa, not sure why but my heart rate just wouldnt come down even though I was barely moving!
Monday Apr 27, 2009 #
circuits 40:00 [4]
Discovered my body is a bit tired atm...still, managed lots of press ups..well a lot for me
Everything now aches! will have to see how much I really want to do hills later...
Everything now aches! will have to see how much I really want to do hills later...
Running warm up/down 15:00 [2]
Warm up/down at circuits and jog to circuits
Sunday Apr 26, 2009 #
Event: Sheffield Half Marathon
cycling 25:00 [2]
shoes: Scott Aspect 45
Ride down on shiney new MTB to watch the half way point of sheff half marathon..
Saturday Apr 25, 2009 #
Swimming 20:00 [2]
Pootle in the pool - arms felt a bit nackered to do much but got a fair few lengths in and tried to see how well front crawl would go...not very is the answer
Thursday Apr 23, 2009 #
Running race 20:39 [5] 2.5 mi (8:16 / mi) +168m 6:50 / mi
Hartcliffe Hill fell race - decided to see if legs liked running yet.
Went ok, legs felt pretty dead once we'd reached the top of the hill but I'd gained on the woman ahead enough to overtake her just before the descent - took good distance out of the peeps around me on the steep descent but legs had had it coming through the field and had no pace left as the woman behind overtook me again and Faz caught me and overtook just before the 'sprint' to the line.
Still not bad, 3 mins faster than last year and 3rd woman woop! lots of cake for tea although couldn't match Zanthe's 7 pieces of cake per race, only managed 5...
Went ok, legs felt pretty dead once we'd reached the top of the hill but I'd gained on the woman ahead enough to overtake her just before the descent - took good distance out of the peeps around me on the steep descent but legs had had it coming through the field and had no pace left as the woman behind overtook me again and Faz caught me and overtook just before the 'sprint' to the line.
Still not bad, 3 mins faster than last year and 3rd woman woop! lots of cake for tea although couldn't match Zanthe's 7 pieces of cake per race, only managed 5...
Tuesday Apr 21, 2009 #
cycling 1:27:05 [3] 19.0 mi (13.1 mph) +444m
ahr:143 max:172 shoes: Ridley Pave
Recovery road ride with Rhodri - rode from loz's out to hollow meadows then towards strines, low bradfield, dungworth and stannington then back via rivelin bank - what a climb!
Felt good however when pushed it a bit harder up some of the later hills the legs were not particularly happy.
Lovely day and not quite sunburn weather!
Felt good however when pushed it a bit harder up some of the later hills the legs were not particularly happy.
Lovely day and not quite sunburn weather!
Sunday Apr 19, 2009 #
Mountain Biking race (Iroc race 6) 4:30:52 [5] 50.0 km (11.1 kph)
shoes: Inov8 roclite 282
Iroc race 6 - mtb enduro - distance = estimate
lap one was a section of road followed by a long climb up the hill on track then a drop through some of the old quarry - climb up again and then fast descent!
lap two was a section of road that climbed up before meeting a track then some undulating off road followed by a climb to the 'wall of death' (well fun to ride down) then around the track to the forest single track section!
Lap one probably suited me best but the climb up the track was tough!
The climb on lap 2 suited me well and I overtook people on this easily (despite heavy bike) but the single track I wasn't amazing at...
The hardest bit for me was the muddy track into the spectator control at the end and start of each lap!
1st lap was slow but then had a good couple of laps once I knew the full route (2nd loop was same as night tt)
4th loop started to feel a bit nackered and the 5th was a struggle but was worth it in the end! Most female mtbers managed 6 so theres something to aim at!
8th woman
lap one was a section of road followed by a long climb up the hill on track then a drop through some of the old quarry - climb up again and then fast descent!
lap two was a section of road that climbed up before meeting a track then some undulating off road followed by a climb to the 'wall of death' (well fun to ride down) then around the track to the forest single track section!
Lap one probably suited me best but the climb up the track was tough!
The climb on lap 2 suited me well and I overtook people on this easily (despite heavy bike) but the single track I wasn't amazing at...
The hardest bit for me was the muddy track into the spectator control at the end and start of each lap!
1st lap was slow but then had a good couple of laps once I knew the full route (2nd loop was same as night tt)
4th loop started to feel a bit nackered and the 5th was a struggle but was worth it in the end! Most female mtbers managed 6 so theres something to aim at!
8th woman
Note
Was an awesome 1st adventure race - came 1st U23 female (3rd U23) we were 2nd Mix team and 5th female outright - 59th out of the whole field :-)
Think this was actually more difficult than any MM I've done!
Think this was actually more difficult than any MM I've done!
Saturday Apr 18, 2009 #
Running race (Iroc race 1) 1:35:59 [5] 14.0 km (6:51 / km) +620m 5:37 / km
ahr:171 max:180 shoes: Inov8 roclite 282
1st Iroc race - set off and immediately realised I needed the loo - not ideal but raced pretty much how I wanted to, not full pelt but fairly fastish...
The course set off up a steap hill with a bit of a bottleneck at the top then off across the fell - good and tussocky - a bit of flat track running followed by a good descent off road again!
8th woman
The course set off up a steap hill with a bit of a bottleneck at the top then off across the fell - good and tussocky - a bit of flat track running followed by a good descent off road again!
8th woman
orienteering race (Iroc race 2) 1:35:20 [5] 10.5 km (9:05 / km) +400m 7:38 / km
ahr:169 max:177 shoes: Inov8 mudclaw 270
Iroc 2nd race - Orienteering was very straight forward - but was the hottest time of day! Very hilly course - basically another fell race but with added nav (obviously distance is straight line so could quite easily compare to the mornings race)
comprised of 4 loops each time running through the event centre after a loop. The order I did them was 1) Very hilly longest loop 2)short flat loop 3)long flat loop 4)Hilly loop sligtly shorter than the 1st
Manged the 1st 3 loops almost ok (wandered across the river when I didn't need to because I was so hot and not concentrating at the end of 3rd loop) then was so hot on the last loop I stuggled to keep moving well - still managed to get round it ok so not too shabby a time...
3rd woman
comprised of 4 loops each time running through the event centre after a loop. The order I did them was 1) Very hilly longest loop 2)short flat loop 3)long flat loop 4)Hilly loop sligtly shorter than the 1st
Manged the 1st 3 loops almost ok (wandered across the river when I didn't need to because I was so hot and not concentrating at the end of 3rd loop) then was so hot on the last loop I stuggled to keep moving well - still managed to get round it ok so not too shabby a time...
3rd woman
orienteering race (Iroc race 3) 55:24 [5] 6.5 km (8:31 / km)
ahr:160 max:175 shoes: Inov8 roclite 282
Iroc race 3 - night score event - started off fairly light so I headed to the forest first - nav was more difficult than the other course so meant I got a good position - 40th overall.
This was even though I headed back a bit early missing 3 20 pointers I could easily have got - ah well was worth getting back within time! Running felt pretty good on this event! some good hill in it again but not as much as the other 2 events
3rd woman
This was even though I headed back a bit early missing 3 20 pointers I could easily have got - ah well was worth getting back within time! Running felt pretty good on this event! some good hill in it again but not as much as the other 2 events
3rd woman
Mountain Biking race (Iroc race 4) 45:35 [5] 10.0 km (13.2 kph)
ahr:149 max:163 shoes: Inov8 mudclaw 270
Iroc race 4 -MTB TT - not sure how far it was exactly - waiting to see if it comes out with results
Myo XP worked well as a bike light!
Did ok for the 1st time I'd striaght out raced a bike - was a lot further down than in the running races though!
Not suprising as I had the heaviest bike by some way!
9th woman
Myo XP worked well as a bike light!
Did ok for the 1st time I'd striaght out raced a bike - was a lot further down than in the running races though!
Not suprising as I had the heaviest bike by some way!
9th woman
Running race (Iroc race 5) 1:15:49 [5] 7.5 km (10:07 / km)
ahr:155 max:167 shoes: Inov8 mudclaw 270
Iroc race 5 - night fell race - Ran ok on the first loop which was part of the mornings fell race - ran through the spectator control well but then struggled up the last climb - and bonked at the top - tried to get running but felt sick when I tried. Managed to get a jog going through the forest to the end. Think a lot of people found this one hard as beat some who had beaten me earlier - then again some beat me who hadn't before...
8th woman
8th woman
Friday Apr 17, 2009 #
Note
(rest day)
4 days rest, now off to Iroc!
Monday Apr 13, 2009 #
orienteering race 25:33 [5] 2.9 km (8:49 / km) +60m 7:59 / km
shoes: Inov8 roclite 282
JK relays - womens short shuoc 1st leg - messed around at 1 and 2 then spent the rest of the course catching every1 else up -used every bit of running i had left in me! came in just behind roberta who was just behind jo halliday who was 3rd- can't tell where I actually came or real time as map handing out cock up meant that although rach was waiting for a map for more than 15mins she didnt make it to change over in time and that cost us a lot! my run in split was 1:50 in the end..as rach did 1:03 we can assume that we lost at least 50seconds...
came 4th however 7secs off 3rd, 24secs off second! what a faff!
came 4th however 7secs off 3rd, 24secs off second! what a faff!
Sunday Apr 12, 2009 #
orienteering race 1:39:49 [5] 9.9 km (10:05 / km) +305m 8:44 / km
ahr:163 max:176 shoes: Inov8 roclite 282
JK Long - Ran cleanly if not a little slowly until no16, then lost about 8-10mins altogether on 16 and 21...
came 15th.
overall result was 17th overall! not bad for first W21E especially after last wk!
came 15th.
overall result was 17th overall! not bad for first W21E especially after last wk!
Saturday Apr 11, 2009 #
orienteering race 1:06:16 [5] 4.5 km (14:44 / km) +230m 11:44 / km
shoes: Inov8 roclite 282
JK - Middle - didn't feel I was running properly until about the 10th control and made a massive cock up at 3 that cost me about 8:30...rest was clean.Thought I would be last but came 21st/29
Friday Apr 10, 2009 #
orienteering race 22:03 [5] 2.9 km (7:36 / km) +10m 7:28 / km
ahr:174 max:185
JK Sprint - W21 - legs were too tired to run full speed all the way but had a clean run - lost about 20secs altogether - 26th/81
Thursday Apr 9, 2009 #
Running 28:15 [2] 2.3 mi (12:17 / mi) +327m 8:31 / mi
shoes: Inov8 mudclaw 270
Run up helvellyn - well actually just up a bit as I knew I would be nackered before we started and would like some legs left for this wkend...
zanthe, lizzie and tom carried on over birkhouse moor and up to red tarn and back but would have probably regretted doing that by monday...
zanthe, lizzie and tom carried on over birkhouse moor and up to red tarn and back but would have probably regretted doing that by monday...
Wednesday Apr 8, 2009 #
Running race 39:31 [4] 4.0 mi (9:53 / mi) +305m 7:59 / mi
Loughrigg fell race - legs are feeling much stronger after the last few days, if not a little tired - felt fairly good but not max running as wasdale/donard etc has taken something out of me...came 10th but was still 6mins down on zanthe and lizzie!
Tuesday Apr 7, 2009 #
Running 12:17 [2] 1.24 mi (9:54 / mi)
shoes: Inov8 mudclaw 270
false start
Running 2:02:26 [3] 9.5 mi (12:53 / mi) +769m 10:18 / mi
ahr:161 max:177 shoes: Inov8 mudclaw 270
Reccy of part of wasdale with zanthe - ran along wast water then up seatallon, across to pit of ashness, round haycock and up to the wall that we would have followed to pillar but decided not to as ambleside and food were more tempting!!
Monday Apr 6, 2009 #
Note
couldnt walk, travelled home....
Sunday Apr 5, 2009 #
Running 2:02:00 [3] 7.1 mi (17:11 / mi) +800m 12:44 / mi
ahr:151 max:175 shoes: Inov8 mudclaw 330
'Recovery' run up slieve donard with zanthe - great views - you can really tell ur on the top of the highest mourne!
Saturday Apr 4, 2009 #
Running race 1:04:24 [5] 3.8 mi (16:57 / mi) +817m 10:10 / mi
ahr:172 max:181 shoes: Inov8 mudclaw 270
Slieve bearnargh - british champs race - suited me quite well this one! felt aweful going up the 1st hill but think I did it faster than I thought.
start to topc of 1st climb: 23:23
top of hill to col: 1:55 :-D
from there up slieve bearnagh: 16:11
rest of the race: 22:24
Aim of under an hour was just out of reach - next time mebbe! was 2nd U23 and 24th woman so lots of points to be had!
start to topc of 1st climb: 23:23
top of hill to col: 1:55 :-D
from there up slieve bearnagh: 16:11
rest of the race: 22:24
Aim of under an hour was just out of reach - next time mebbe! was 2nd U23 and 24th woman so lots of points to be had!
Thursday Apr 2, 2009 #
Running 28:40 [2] 6.0 km (4:47 / km)
gentle run with zanthe to bay horse and back
Wednesday Apr 1, 2009 #
cycling (TT) 28:42 [4] 8.8 mi (18.4 mph) +70m
ahr:168 max:173
Decided to head out on wils bike to see how fast I can cycle....legs were a bit tired for it...especially as was using cleat peddles with flat trainers...
Time includes nearly hitting a car, then actually hitting it! Idiot! Who pulls out without looking for bikes and then continues to signal rights but actually cuts across you left, causing you to hit the car! Have never been so close to being under a car, may have shouted at the driver....
Time includes nearly hitting a car, then actually hitting it! Idiot! Who pulls out without looking for bikes and then continues to signal rights but actually cuts across you left, causing you to hit the car! Have never been so close to being under a car, may have shouted at the driver....