Training Log Archive: fluceluceIn the 30 days ending Nov 30, 2009:
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Monday Nov 30, 2009 #
circuits 40:00 [4]
45/15s - still cant do ones which bend my toe but did more of the jumpy ones this wk
Running warm up/down 15:00 [2]
to and at circuits
Running 21:01 [3] 2.8 mi (7:30 / mi)
Run after circuits with zanthe and laura - pushed it a bit more on the way back as heading out shortly! overtook Tim Tett coming back down crookesmoor
Sunday Nov 29, 2009 #
Note
(rest day)
Was planning on going biking but was soooo nackered I have done nothing but buy a dehumidifier...my room is so damp I don't think I've been getting much proper sleep atm, woke up with my throat closed this morning, but that was solved by leaving my room
Saturday Nov 28, 2009 #
orienteering 1:04:00 [3] 7.3 km (8:46 / km)
BUOT - longshaw corridor exercise - toe does not appreciate terrain running in the wet yet! Was pretty ok, went off line once to avoid excess fence climbing..
orienteering 15:00 [2] 1.3 km (11:32 / km)
BUOT - compass bearings - straight lining it through the heather. wouldn't exactly say I was running by this point...
4m too far right on the first one, otherwise spiked them
4m too far right on the first one, otherwise spiked them
Running 5:00 [1]
Warm up
Friday Nov 27, 2009 #
orienteering 45:00 [3] 4.5 km (10:00 / km)
Orienteering with Zanthe round crookesmoor/crookes - I was assured that I should wrap up warm as we would be moving slowly - that was a lie! the hoody and thick hat was not quite needed on top of the base layer and t-shirt! It wasn't the gentle stroll I was expecting - legs are aching atm...
So we worked out Zanthe needs a night street-o league based in sheffield!
So we worked out Zanthe needs a night street-o league based in sheffield!
Thursday Nov 26, 2009 #
Note
(rest day)
In the last 32hrs I have spent 15hrs working on the same lit review - doing those lovely minor 'last few' adjustments to make it in english and look right on pages and have words used more than once spelt the same each time! Add in lectures and other bits of work and that hasn't left any time (or energy) for training today....7:30am spinning just wasn't going to happen after the 1am finish last night!
On the bright side I'VE PRINTED IT OFF! That means I don't need to look at it anymore! (well until I do my presentation on it...)
Also discovered that if my feet get cold enough to go numb then I can walk fine so thats the strategy for any running this weekend!
On the bright side I'VE PRINTED IT OFF! That means I don't need to look at it anymore! (well until I do my presentation on it...)
Also discovered that if my feet get cold enough to go numb then I can walk fine so thats the strategy for any running this weekend!
Wednesday Nov 25, 2009 #
Spinning 45:00 [4]
Spinning at S10 - the guy running the session kept adding on 'one more rep' after the 'last' rep which made it uber painful! lots of 20s sprints, a 'hill climb' with sprint to the top and some 1min sprints...
Spinning warm up/down 10:00 [1]
Jogged up to S10 and did a bit of spinning on the Turbo trainer at home to cool down after as the 1min of easy spin and stretching didnt warm my legs down too well....might possibly be able to do a bit of running at the weekend hopefully as it hurt much less jogging up today than on monday!
Tuesday Nov 24, 2009 #
cycling warm up/down (Turbo Trainer) 10:00 [2]
cycling (Turbo Trainer) 25:00 [4]
1 X trial sprint to get gear right then
4 x (20s on/10secs off, 15s on/15secs off)
2 mins rest
3 X (2mins high resistance/1min recovery)
2 mins recovery
3X20s sprint (same resistance as high resistance 2min reps)
5 mins high resistance (just below that for 2 mins)
4 x (20s on/10secs off, 15s on/15secs off)
2 mins rest
3 X (2mins high resistance/1min recovery)
2 mins recovery
3X20s sprint (same resistance as high resistance 2min reps)
5 mins high resistance (just below that for 2 mins)
Note
(injured)
Cycling was a better option than running but cleat came to just under my toe and now its hurting!
Just tried my MTB shoes on and think they might be a better choice next session....
Just tried my MTB shoes on and think they might be a better choice next session....
Monday Nov 23, 2009 #
circuits 40:00 [3]
45/15s - couldnt do any of the ones involving jumping on my left foot so did a LOT of extra core (mainly because I couldnt be bothered to think of anything other than sit ups...)
found I couldnt do lunges either and doing squats without the big toe for balance was interesting!
found I couldnt do lunges either and doing squats without the big toe for balance was interesting!
Note
(injured)
There was a glass broken in the house last night....and then some of it made it onto the stairs....and then I stepped on it....there was nice blood everywhere!
Its now a hole with bruising right through my big toe
Its now a hole with bruising right through my big toe
Sunday Nov 22, 2009 #
orienteering race 29:40 [3] 2.3 km (12:54 / km)
Spook relays - leg2 round the edge - pretty tired...didn't make any mistakes though
orienteering race 21:14 [3] 1.2 mi (17:42 / mi)
Spook relays leg 4 - made a balls up of the first tree one as I was heading for control 12 repeatedly instead of 3....no wonder the control code didnt match!
The Yard 16:00 [0] 0.0 km (266:40:00 / km)
Yard of Ale....CAPTAINS :-)
Saturday Nov 21, 2009 #
orienteering race 25:33 [4] 2.6 km (9:50 / km)
Sheff chasing sprint prologue...Lost 4mins on number 1...oops - head was not in it! after that was fairly smooth but slow - legs were a bit shot from the wks training
orienteering race 24:41 [5] 3.0 km (8:14 / km)
Chase! overtook 6 people in the chase :-) pretty clean, couple of places I could have taken slightly better route but pretty good. Ran my legs into the ground - they wouldnt move any faster! need to let legs recover a bit now...after SPOOK relays of course...
Note
Woooo SPOOK meal and pop tarts
Friday Nov 20, 2009 #
Swimming 1:00:00 [3] 1.5 km (40:00 / km)
Morning swim with laura -
6 lengths f/c before doing a pyramid f/c 2/4/6/4/2 lengths
couple more lengths
some arms only front crawl (4 lengths) and breast stroke (that hurt)
legs only front crawl, legs only breast stroke.
10X hard front crawl with 30s between each
length of breast stroke to finish!
Total = 44 lengths
6 lengths f/c before doing a pyramid f/c 2/4/6/4/2 lengths
couple more lengths
some arms only front crawl (4 lengths) and breast stroke (that hurt)
legs only front crawl, legs only breast stroke.
10X hard front crawl with 30s between each
length of breast stroke to finish!
Total = 44 lengths
Note
need to learn not to swallow water as much....
Thursday Nov 19, 2009 #
Spinning 45:00 [4]
Morning spin - not been since 1st year! Forgot how much it hurt! ow ow ow might have pushed it a bit harder than I meant to...(debating a 5 effort!)
Spinning warm up/down 15:00 [1]
wu/wd at spinning and run to spinning
Running warm up/down 15:37 [2] 2.0 mi (7:48 / mi)
Run to intervals
Running warm up/down 18:00 [2] 2.0 mi (9:00 / mi)
run back from intervals
Running warm up/down 10:00 [2]
wu/wd at intervals
Running (3047) 30:47 [4]
Intervals - pyramid 30s(30s) 60s(30s)1.5mins(30s) 2mins(30s) 2.5mins(45s) 3mins(1min) 3mins(45s) 2.5mins(30s) 2mins(30s) 1.5mins(30s) 60s(30s) 30s
Hamstrings felt extremely tight!! pretty painful but felt worth while by the end...just about
Hamstrings felt extremely tight!! pretty painful but felt worth while by the end...just about
Wednesday Nov 18, 2009 #
SYO club night 30:00 [1]
warm up including bit of S&C - Contours! re-entrant or spur? we lost by one re-entrant.. bit of netball to finish
Note
Bit of an easy day - but wrote too many words of my lit review - now I get to spend tomorrow taking words out of it again before adding a few hundred more in to finish...
Tuesday Nov 17, 2009 #
Running 13:20 [2] 1.8 mi (7:24 / mi) +59m 6:43 / mi
Run to goodwin then up spring hill, down fulton road and blake st to bottom of springvale
Running hills 35:00 [4]
springvale pyramids 2X(15-30-45-60-90-60-45-30-15)
felt achey at the start but got into it by the 1st 90! then started to get really wheezy, not had much problem recently!
had to stop after 30 seconds of the 3rd 60 and missed the 2nd 90 out - took extra ventolin and carried on. Ingrid pointed out there was a car full of weed smoke that was wafting across the bottom of the road which we ran through on each rep - may be the cause....
felt achey at the start but got into it by the 1st 90! then started to get really wheezy, not had much problem recently!
had to stop after 30 seconds of the 3rd 60 and missed the 2nd 90 out - took extra ventolin and carried on. Ingrid pointed out there was a car full of weed smoke that was wafting across the bottom of the road which we ran through on each rep - may be the cause....
Running 1:00 [4]
3x flat sprint of 100m (would have been 4 but the guys didnt say they were sprinting both ways!)
felt awesome! I have developed some fast twitch fibres from somewhere!
1) 16 secs
2) 13.88 secs
3) 14.03 secs
felt awesome! I have developed some fast twitch fibres from somewhere!
1) 16 secs
2) 13.88 secs
3) 14.03 secs
C • erm 5
Running 3:00 [1]
warm down straight home...got that post ventolin shakey feeling going!
Monday Nov 16, 2009 #
MTBO 19:43 [3] 4.5 mi (4:23 / mi)
shoes: Scott Aspect 45
Got a new map board to use for training before I get my benham board! Faff around followed by actually finding all the kit I needed finally and dash out before circuits to try out the map board. Did a sprint loop around crookesmoor but in the fading/non existant light there wasnt an aweful lot of sprinting going on. legs hurt loads uphill after yesterday!
circuits 40:00 [4]
45/15s - stomach hurt on crunches!
Running 22:23 [2] 2.35 mi (9:31 / mi)
post circuits run with zanthe, laura and rach plus 10x10secs hill reps - they were fun! just long enough that I could still sprint them :-)
Running warm up/down 20:00 [2]
wu/wd at circuits and riding bike back after run
Sunday Nov 15, 2009 #
orienteering 1:47:37 [4] *** 10.52 km (10:14 / km) +285m 9:01 / km
spiked:23/28c
Eyam Moor (M21 course) - set off well, smooth until 5 where I got distracted by waving at nic and ingrid so went to 8 instead of 5...hacking back through heather there was fun! lost 5minutes on that at least! apart from that had a clean run but legs were suffering after the last few days and by 19 they weren't cooperating very well...Needed some food too! next time im taking sugary things!
Even with the slowness and mistake I wasnt last :-)
Bit of analysis on my biggest losses of the day:
5) well...oops...
8) overshot slightly and wasnt moving well through the heather
12) went to wrong feature in the hope I wouldnt have to go so far up, knowing it was wrong, durr
19) Bad route when trying to cross stream (extra climb and then descent) and not the best route into control either
26) should have stuck to one route choice instead of combining 2 and adding distance..
all the other losses in time were due to running ability - was playing the 'I'm sure pretty much 4 weeks off won't have made me slower' game and therefore tried to make my legs move fast, they didnt always respond...
Even with the slowness and mistake I wasnt last :-)
Bit of analysis on my biggest losses of the day:
5) well...oops...
8) overshot slightly and wasnt moving well through the heather
12) went to wrong feature in the hope I wouldnt have to go so far up, knowing it was wrong, durr
19) Bad route when trying to cross stream (extra climb and then descent) and not the best route into control either
26) should have stuck to one route choice instead of combining 2 and adding distance..
all the other losses in time were due to running ability - was playing the 'I'm sure pretty much 4 weeks off won't have made me slower' game and therefore tried to make my legs move fast, they didnt always respond...
Saturday Nov 14, 2009 #
orienteering 38:10 [3] 4.5 km (8:29 / km)
45 min score on longshaw - legs felt shattered from yesterday and didn't feel like getting the last one (mebbe 4 mins more) for the full set so cut it short - did ok as it happens though
Running warm up/down 5:00 [1]
to/from start
Friday Nov 13, 2009 #
Mountain Biking 1:42:00 [3] 14.6 mi (8.6 mph) +282m
shoes: Scott Aspect 45
Into the night ride with helen - out to endcliffe park - up porter brook, over to lady cannings, down the really fast descent at dusk (pretty lit up city view) - eccy road - down a more technical rocky descent in the woods (properly dark by this point) with minimal light as I hadnt secured my front light in a way that it would point in front of me...
then back through dore to endcliffe park and home!
One of the best rides ever :-)
then back through dore to endcliffe park and home!
One of the best rides ever :-)
Note
Riding my scott again - wow it is heavy! Really feel it on the climbs! If I train on it all winter should be a beast on my race bike :-) (might remove the stans innertubes though - make it considerably less heavy, but still heavier than my massi)
Climbing 20:00 [1]
Pretty poor attempt at climbing, not been in ages! - dont have any strength in my arms atm! Also back hurt from twisting oddly after intervals yesterday then riding a bike so didnt want to jump from height therefore had to climb well within my limit!
Thursday Nov 12, 2009 #
Running warm up/down 15:00 [2] 2.0 mi (7:30 / mi)
Down to endcliffe park
Running intervals 25:00 [3]
Large loop - small loop - rest while partner(s) doing long loop.
Wasn't sure I was going to do the session, but felt good running there so decided to do it but do i slow! only level 3 effort as zanthe ran past yelling 'go lucy go' so I did try harder for one large loop
Wasn't sure I was going to do the session, but felt good running there so decided to do it but do i slow! only level 3 effort as zanthe ran past yelling 'go lucy go' so I did try harder for one large loop
Running warm up/down 10:00 [2]
wu/wd at intervals
Note
1st time since the OMM I have actually felt like going for a run! Hoped it wasn't going to kill me and went to intervals - felt good! obviously not pushing it but nice to be running and not having the body telling me to stop all the way :-)
Monday Nov 9, 2009 #
circuits 40:00 [3]
45/15s - took jumpy around ones very easy - think I'm going to leave exercise until orienteering at the weekend and see if I can finally fully get rid of this cold - it just seems to be lingering around!
Running warm up/down 20:00 [1]
To circuits and at circuits - walked home
Note
Initial plan for today was ride bike to circuits via the peaks - turns out that was just not going to be a good idea yet - and it was such a nice day too!!
Saturday Nov 7, 2009 #
Running 55:00 [2] 4.5 mi (12:13 / mi) +239m 10:29 / mi
Run for Tom's bday near bagby airfield - good and muddy!
Still not feeling right but can kind of run!
Josh managed a crash into a rock that resulted in a horrifically deep gash on his shin - worth more than the 7 stitches he got - look out for lovely photos on lizzies facebook...
Still not feeling right but can kind of run!
Josh managed a crash into a rock that resulted in a horrifically deep gash on his shin - worth more than the 7 stitches he got - look out for lovely photos on lizzies facebook...
Thursday Nov 5, 2009 #
Note
(sick)
Cold is making an attempted come back, also feeling weirdly light headed all over the place - having a couple of days off in the hope I will be fine running this weekend...
Wednesday Nov 4, 2009 #
cycling warm up/down 14:44 [1] 2.12 mi (8.6 mph) +129m
shoes: Ridley Pave
Ride to arts tower then back up crookesmoor road and over lydgate
cycling 1:44:02 [3] 22.38 mi (12.9 mph) +417m
shoes: Ridley Pave
Ride with uni club - out over sandygate - ringinglow - under stanage - ladybower - back via snake.
Felt pretty rough for the 1st hour or so but got better as it went! isnt it annoying that when you most need to use your hands they are most numb! Felt a bit lightheaded towards the end which was strange as we really werent pushing it!
Felt pretty rough for the 1st hour or so but got better as it went! isnt it annoying that when you most need to use your hands they are most numb! Felt a bit lightheaded towards the end which was strange as we really werent pushing it!
Tuesday Nov 3, 2009 #
Note
(rest day)
saving efforts for ride with uni club tomorrow
Monday Nov 2, 2009 #
Note
Friday and Saturday was exhausted from doing nothing (which always makes me worried its going to last 6months now), but Sunday was feeling a bit better and so stood in a field that was turning rather quickly into a lake and 'helped' on the start of the open5 (can't wait to race one of these!) - think I might go to circuits later but still rather tired...
circuits 36:00 [4]
45/15s - glad I went - missed out a couple near the end but felt far better than I expected! Not going to rush out and train loads just yet but a couple of runs in the wk will probably be fine!
Running warm up/down 15:00 [1]
wu/wd and stretches at circuits