Training Log Archive: fluceluceIn the 30 days ending Jun 30, 2010:
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Wednesday Jun 30, 2010 #
Note
(injured)
Having only ridden a bike of a few days I forgot ankle was damaged - it is still not very happy with running and turned blue again after the park running
10 AM
Mountain Biking (on road) 50:00 [2] 6.6 mi (7.9 mph) +272m
shoes: Scott Aspect 45
Riding around town to get things for going to portugal
6 PM
Running 13:47 [1] 1.71 mi (8:04 / mi) +34m 7:35 / mi
Run to riverdale road for SYO park race
7 PM
orienteering 30:45 [3] 4.0 km (7:41 / km)
SYO park race - messed up 2 controls - both the first control on the 1:2000 bit of forest, other than that best orienteering I've done in a while - took running steady but got into a bit of a race in the middle hence the 3 effort
8 PM
Running 14:35 [2] 1.71 mi (8:32 / mi) +87m 7:22 / mi
Run back from park
Tuesday Jun 29, 2010 #
5 PM
cycling 50:58 [2] 10.9 mi (12.8 mph) +322m
shoes: Ridley Pave
Quick ride with helen in between cleanings of house - sandygate - ringinglow - back
C • i 2
Monday Jun 28, 2010 #
10 AM
Mountain Biking 2:33:41 [2] 22.2 mi (8.7 mph) +766m
shoes: Massi Carbon Pro
Decided to head out in the sun and try out a new route - up to redmires, stanage pole, down the front of stanage, ringinglow, lady cannings, blacka plantation, houndkirk road, porter brook, fulwood, home!
My descent off stanage left something to be desired (will have to go back and practice! But Blacka Plantation was the best I've ever ridden it! Legs were tired from the start after the weekend but ankle felt fine again.
Expensive ride as my saddle bag opened itself again but this time my tool fell out :-(
Described in the mountain bike guide as an enduro, quote 'pack your sarnies and chain lube, these are big tough rides that will probably take you all day' and that is without riding out from sheffield....mebbe I should have spent longer looking at the view!
My descent off stanage left something to be desired (will have to go back and practice! But Blacka Plantation was the best I've ever ridden it! Legs were tired from the start after the weekend but ankle felt fine again.
Expensive ride as my saddle bag opened itself again but this time my tool fell out :-(
Described in the mountain bike guide as an enduro, quote 'pack your sarnies and chain lube, these are big tough rides that will probably take you all day' and that is without riding out from sheffield....mebbe I should have spent longer looking at the view!
Sunday Jun 27, 2010 #
Note
(injured)
Ankle sore and stiff this morning so iced it. Purple bruising still but thought a ride would be ok - felt much better on the bike than the other day, didn't hurt at all!
7 PM
cycling 59:56 [3] 14.1 mi (14.1 mph) +441m
shoes: Ridley Pave
Ride out towards stannington, over to hollow meadows and back - aimed to try and do it in under an hour and managed it just including having to stop and go back to get my pump when it fell off the bike and a massive headwind on the top! :-)
Tried out a few new roads which would have been more comfortable on the mtb as it turned out. Also raced a scooter from hollow meadows and kept with it all the way to rivelin (he was pants at cornering!) shame he had more acceleration on the straight or I would have overtaken him!
Tried out a few new roads which would have been more comfortable on the mtb as it turned out. Also raced a scooter from hollow meadows and kept with it all the way to rivelin (he was pants at cornering!) shame he had more acceleration on the straight or I would have overtaken him!
Saturday Jun 26, 2010 #
2 PM
Running race 51:20 [3] 5.75 mi (8:56 / mi) +274m 7:47 / mi
(injured)
Whaley waltz - decided to run a race where I wouldnt be tempted to run too fast for my ankle to withstand. So no sedbergh.
Was ok going up/along and was 2nd until we came to the final descent where I went very carefully and got overtaken all the way to the finish.
Beat the course record but then so did 1st and 2nd :-)
Great finish to the race - literally a swim through the river! nice on such a hot day!
3rd lady and 1st womens team :-) won LOTS of wine!
Was ok going up/along and was 2nd until we came to the final descent where I went very carefully and got overtaken all the way to the finish.
Beat the course record but then so did 1st and 2nd :-)
Great finish to the race - literally a swim through the river! nice on such a hot day!
3rd lady and 1st womens team :-) won LOTS of wine!
Thursday Jun 24, 2010 #
7 PM
Running 58:12 [2] 6.85 mi (8:30 / mi) +250m 7:38 / mi
(injured)
Test run with zanthe - ankle was ok for about 40-45mins of the run but then got sore after that.
Went over to bole hill - stables, rivelin, coppice track, allotments, home.
Still can't decide whether to run sedbergh on saturday as if I'm not running great theres not a lot of point going, can still count in the U23 catagory without the short race...hmmm decisions
Went over to bole hill - stables, rivelin, coppice track, allotments, home.
Still can't decide whether to run sedbergh on saturday as if I'm not running great theres not a lot of point going, can still count in the U23 catagory without the short race...hmmm decisions
Wednesday Jun 23, 2010 #
4 PM
cycling 1:08:00 [2] 14.0 mi (12.4 mph) +363m
(injured) shoes: Ridley Pave
Gentle ride with zanthe helen and emily - up eccy road - across to ringinglow and back over redmires road and sandygate.
Ankle was ok for movement but every jolt on rough bits of road hurt!
Ankle was ok for movement but every jolt on rough bits of road hurt!
Tuesday Jun 22, 2010 #
Note
(injured)
the blue ankle is turning yellow
Sunday Jun 20, 2010 #
Note
(injured)
Weekend in the lakes - no running for me but loosened off ankle gradually by trying to walk normally on it - swelling down a lot!
Saw steve birkenshaw on his 24hr peaks attempt and watched a bit of fell racing.
Spent the evenings in the pub where steve coogan was there playing piano! Good weekend :-)
Saw steve birkenshaw on his 24hr peaks attempt and watched a bit of fell racing.
Spent the evenings in the pub where steve coogan was there playing piano! Good weekend :-)
Friday Jun 18, 2010 #
Note
(injured)
Thursday Jun 17, 2010 #
7 PM
Running 30:42 [4] 3.35 mi (9:10 / mi) +183m 7:50 / mi
(injured)
Grindleford fell race - was going ok - not quite my usual flat pace but was staying with steph on the hill. The descent was awesome, just rocky enough to be tricky but still easy to fly down! Sods law on the one bit of non rocky flat track I went over on my left ankle - worst I've ever done an ankle (probably due to the speed I was going when it happened) had trouble putting any weight on it - started hobbling down with Hazel and a DPFR guy who was watching the race, then the mountain rescue appeared and wouldnt let me keep hobbling so I got the full stretcher treatment!
Damaged some ligaments and still can't put weight on it very easily so no running for at least a wk or so :-( boo
Damaged some ligaments and still can't put weight on it very easily so no running for at least a wk or so :-( boo
Sunday Jun 13, 2010 #
11 AM
Running race 48:02 [3] 4.7 mi (10:13 / mi) +405m 8:04 / mi
Edale country day - wasnt going to do it but then stu persuaded me with the words 'but your leading the series' (apart from those pesky v40s :-P).
So thought it might be worth completing the series.
Took it easy and cruised round, was very good and didnt put in too much effort even when a woman took 5th place from me - don't want to overdo it....
51:03 last year which means I got a ridiculous PB! was about 4mins off my usual pace judging by stephs time so don't know what I was playing at here last year!
Finished in 6th :-)
So thought it might be worth completing the series.
Took it easy and cruised round, was very good and didnt put in too much effort even when a woman took 5th place from me - don't want to overdo it....
51:03 last year which means I got a ridiculous PB! was about 4mins off my usual pace judging by stephs time so don't know what I was playing at here last year!
Finished in 6th :-)
Saturday Jun 12, 2010 #
Event: Ennerdale Horseshoe
Running race 5:34:17 [4] 23.0 mi (14:32 / mi) +2286m 11:06 / mi
Ennerdale - English Champs long and my first ever lakeland classic! Really fun! not sure whether to class it as 3 or 4 as my race plan was to run steady until after I'd made it up pillar then dig in and hopefully speed up (or at least maintain the pace). That didnt happen and my legs feel okish...
Went really well to pillar, felt comfortable and was running strongly but just before the top started to feel dodgy and on the descent had to go really slow so as not to be sick - was slow over haycock and iron crag and got overtaken by 4 women! Then felt a bit better so went a bit faster towards crag fell (still not very fast) and then felt aweful going up it! had a mouthful of water at the top which turned out to be an error, had to stop to be sick (another 2 women overtook me here...) but then felt much better for a few minutes, until right near the end where I took my bumbag off which helped!
final time was still good and I was 19th I think...so not a complete disaster but feel I could have run faster! need to work out what I ate or drank that caused the vom, otherwise 4 days of AR will be interesting!
NB time to beat 4:49 (my mums....or 4:47 if I want both my parents :-)....)
Went really well to pillar, felt comfortable and was running strongly but just before the top started to feel dodgy and on the descent had to go really slow so as not to be sick - was slow over haycock and iron crag and got overtaken by 4 women! Then felt a bit better so went a bit faster towards crag fell (still not very fast) and then felt aweful going up it! had a mouthful of water at the top which turned out to be an error, had to stop to be sick (another 2 women overtook me here...) but then felt much better for a few minutes, until right near the end where I took my bumbag off which helped!
final time was still good and I was 19th I think...so not a complete disaster but feel I could have run faster! need to work out what I ate or drank that caused the vom, otherwise 4 days of AR will be interesting!
NB time to beat 4:49 (my mums....or 4:47 if I want both my parents :-)....)
Friday Jun 11, 2010 #
Note
To the lakes! quite excited about ennerdale!
3 PM
kayaking 1:18:48 [2] 7.1 mi (11:06 / mi)
Went out on ullswater with kim for some pre terrex paddling practice - felt much better than I expected - got into a good rythm - just need a bit more shoulder strength to make it to 65km! should be fine by august!
Thursday Jun 10, 2010 #
Running 23:29 [2] 2.85 mi (8:14 / mi) +92m 7:29 / mi
ahr:154 max:162
Easy run up crookesmoor road, through crookes and back through walkley - trying to loosen legs off properly before the weekend and not let them get too used to not running!
Wednesday Jun 9, 2010 #
Note
(rest day)
Degree complete!
Tuesday Jun 8, 2010 #
Note
(rest day)
Monday Jun 7, 2010 #
5 PM
circuits 40:00 [3]
Didn't do many aerobic ones - stuck to S&C, absolutely nackered today - time for the rest pre ennerdale to begin!
Sunday Jun 6, 2010 #
11 AM
Running 1:10:00 [2] 6.0 mi (11:40 / mi) +166m 10:45 / mi
Terrain run from Birchen Clough with Zanthe - its been so long since I've done purely terrain I forgot how fun it is! legs were tired on the climbs but comfortable on the top through heather which was weird. Several stops to plan where we were going to go but otherwise we were moving quite well through it
Saturday Jun 5, 2010 #
Note
(rest day)
Managed to convert my wheels to tubeless - so a productive afternoon
Friday Jun 4, 2010 #
10 AM
S&C 1:00:00 [2]
Gym with Helen
10mins w/u on bike and stretching then:
Box squats
Half Squats
Split Squats
calf raises with 6kg (x12 - x3)
Chest press - 5kg (x8 - x3)
Rowing - 5kg (x8 - x3)
Hypers (x12- x3)
Crunches (x12- x3)
10mins w/u on bike and stretching then:
Box squats
Half Squats
Split Squats
calf raises with 6kg (x12 - x3)
Chest press - 5kg (x8 - x3)
Rowing - 5kg (x8 - x3)
Hypers (x12- x3)
Crunches (x12- x3)
7 PM
Running race 56:02 [4] 6.1 mi (9:11 / mi) +457m 7:27 / mi
Castleton fell race - ran ok but legs were completely shot from the start - found keeping with the lead group going up the road difficult then couldn't run uphill properly so settled into just running round as fast as my legs could cope with. Main problem was the quads refusing to lift legs properly - not suprising after my first ever weights session this morning...
Steph caught me on the first climb and I couldn't stay with her, then Gaz appeared at the top.
Had a good battle with Gaz going up Mam Tor that he eventually won just before the top - then I overtook on the descent as that was the only part of the race my legs didn't complain about, then he pipped me at the end on the road as I hadn't made enough of a gap to keep him from catching!
Meant I did race as hard as I could tonight!
Strong field - finished 7th - think Helen did about 50 or 51 to win.
Steph caught me on the first climb and I couldn't stay with her, then Gaz appeared at the top.
Had a good battle with Gaz going up Mam Tor that he eventually won just before the top - then I overtook on the descent as that was the only part of the race my legs didn't complain about, then he pipped me at the end on the road as I hadn't made enough of a gap to keep him from catching!
Meant I did race as hard as I could tonight!
Strong field - finished 7th - think Helen did about 50 or 51 to win.
Thursday Jun 3, 2010 #
1 PM
Mountain Biking 1:25:00 [3] 16.0 km (11.3 kph)
shoes: Massi Carbon Pro
North Face Trail with Zanthe - good fun :-) I found I could ride everything without any trouble now
Mountain Biking (on road) 15:00 [3] 2.9 mi (11.6 mph) +98m
shoes: Massi Carbon Pro
Blast back up the hill to the car park from the visitor centre to get money
7 PM
Mountain Biking 13:55 [4] 2.64 km (11.4 kph) +156m
shoes: Massi Carbon Pro
Man vs Bike - Pennine training session, we set off as the last group chasing everyone else - along sett valley trail to birch vale then up morland road - I was hanging onto gus and getting to the top of the hill and then I got a puncture - couldn't get enough air into the tyre to ride it properly so rode gently back
Mountain Biking 8:00 [1] 2.0 km (15.0 kph)
shoes: Massi Carbon Pro
Ride back
Wednesday Jun 2, 2010 #
6 PM
Running 2:21:00 [2] 9.5 mi (14:51 / mi) +572m 12:30 / mi
Bit of an ennerdale recce with Rhys and Zanthe - from Honister - Blackbeck tarn, green gable, kirk fell, col to between kirk fell and pillar then back - lovely evening! Forgot that however 'gentle' a run is in the lakes its still fairly tough :-)
Tuesday Jun 1, 2010 #
Note
(rest day)
Last exam! ever! :-) was going to do a bit of an easy spin and swim but then me and zanthe made cake instead....