Training Log Archive: ZanIn the 30 days ending Nov 30, 2009:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||||||
| 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 | Fr | Sa | Su | Mo | |||||||||||||||||||||||||||||||||||||||||||||||
Monday Nov 30, 2009 #
Circuits 40:00 [3]
lectures til 5.15 so ran down late with laura and her loads of bags
Running 35:00 [3]
run after, that included 10 hill sprints
Sunday Nov 29, 2009 #
Running intervals (bole hill road) 25:00 [4]
10 x 2mins with 30sec jog recovery. not full speed just running a bit faster.
Warm up/down 20:00 [2]
Saturday Nov 28, 2009 #
Running 1:54:45 [3] 14.04 mi (8:10 / mi) +456m 7:25 / mi
- down to parks. endcliffe etc. right to the end up the woods
- cut across field to burbage(?)
- ran toward carl wark/higgertor through heather/boggy grass for 20min
- then id had enough so cut across all the crap to ringinglow road
- round lady canning plants trees adding bit extra on path
- houndkirk rd > across to limb valley > down ecclesall rd south
- hunters bar > home
bit much road at end but i'm bored of the parks. i do not know a better way back? hands freezing all the way but a good variety run/terrain.
- cut across field to burbage(?)
- ran toward carl wark/higgertor through heather/boggy grass for 20min
- then id had enough so cut across all the crap to ringinglow road
- round lady canning plants trees adding bit extra on path
- houndkirk rd > across to limb valley > down ecclesall rd south
- hunters bar > home
bit much road at end but i'm bored of the parks. i do not know a better way back? hands freezing all the way but a good variety run/terrain.
Friday Nov 27, 2009 #
Orienteering (night) 45 [2] 4.5 km (10 / km)
(rest day)
street course at night from our house with lucy following. it was actually fun, probably because i ran - i like running. i did not get lost once.
my 2nd orienteering of the week...what is the world coming to
my 2nd orienteering of the week...what is the world coming to
Thursday Nov 26, 2009 #
Spinning (am) 45:00 [4]
effort 4 not 5 to not kill my legs, they are a bit tired
Warm up/down (am) 15:00 [1]
jog there. some planks with sarah before spin..we were early! jog home
Running intervals (pm) 26:00 [4]
reps were: long>playground, short>cafe and medium>tree
I did an extra one after time had stopped to get 4 of each - I could not do only 11/12ths of the session
I did an extra one after time had stopped to get 4 of each - I could not do only 11/12ths of the session
Running (pm) 45:00 [3]
ran fast to and from intervals because
a) I was late
b) I was freezing
c) laura and tom were running fast
did not really warm up despite 2 long sleeve thermals + a jacket
but what to do when its proper winter?...I will have to be a michelin man
a) I was late
b) I was freezing
c) laura and tom were running fast
did not really warm up despite 2 long sleeve thermals + a jacket
but what to do when its proper winter?...I will have to be a michelin man
Wednesday Nov 25, 2009 #
Running 1:18:00 [3]
very muddy early run with laura. it was such icy wind and freezing water on feet.
our legs ached and we both slided to get stuck fallen over on the side of a slippery hill - it was a good fun run
our legs ached and we both slided to get stuck fallen over on the side of a slippery hill - it was a good fun run
Tuesday Nov 24, 2009 #
Spinning (am) 55:00 [5]
Track session (pm) 21:00 [5]
4 x (600m, 400m) with 100m jog/walk recovery
legs quite hurt but forced to run despite
still not fully convinced about this double training spinning and track thing
legs quite hurt but forced to run despite
still not fully convinced about this double training spinning and track thing
Warm up/down (pm) 20:00 [1]
Monday Nov 23, 2009 #
Circuits 1:00:00 [2]
Running 51:00 [3]
running after circuits on my own with the dark and rain - along to fulwood, up tom lane (big hill), sandygate road, lydgate lane
included 10 short uphills like before + walk down = about 7 mins
included 10 short uphills like before + walk down = about 7 mins
Sunday Nov 22, 2009 #
Orienteering 1:00:00 [1]
(rest day)
spook relay with charli. we mispunched and came last by a significant amount - no surprise with me on the team - but charli had two good runs
Saturday Nov 21, 2009 #
Running 1:25:00 [3]
drove somewhere for a very misty run with neil through heather with hidden rocks - my favourite - to a big stone which of course had to be climbed (not by me) then to a pole then to a lake. windy and wet but good running weather
Thursday Nov 19, 2009 #
Spinning (am) 55:00 [5]
5 min jog there + 5 warm up spin + 45 session spin
Running intervals (pm) 31:00 [5]
a loong session: 30 secs, 60, 90, 120, 150, 180x2 then back down.
except the reps were longer than that because of callums watch eg the 3 min ones were 4 mins. 30 sec recovery between.
legs felt so so tired on the way up, i felt as though i was just a slow jogger
except the reps were longer than that because of callums watch eg the 3 min ones were 4 mins. 30 sec recovery between.
legs felt so so tired on the way up, i felt as though i was just a slow jogger
Warm up/down (pm) 40:00 [2]
jog down. sprints/etc. jog home.
then coke and cake for dinner, yummm (but not very proper-athlete-like)
then coke and cake for dinner, yummm (but not very proper-athlete-like)
Wednesday Nov 18, 2009 #
Cross Country Race race (otc) 25:00 [5]
2nd division army xc race at imphal barracks, york
duno time or distance - felt about 25?
was a such fun day better than work. rained of course. fell in boggpuddle.
i won, hooray. laura 2nd, and ralph won his race too, hooray again.
duno time or distance - felt about 25?
was a such fun day better than work. rained of course. fell in boggpuddle.
i won, hooray. laura 2nd, and ralph won his race too, hooray again.
Warm up/down 30:00 [2]
me and L did big proper warm up, it was chilly ... and after, a good warm down in ralphs huuge jacket which came to my knees, and which i got mud on - oh no! - after he'd especially actually cleaned it and all
Tuesday Nov 17, 2009 #
Running (am) 10:00 [2]
goodwin_spin_home
Spinning (am) 45:00 [4]
Track session (pm) 24:00 [5]
4 x 1200, set off every 6 mins. between 4.19 and 4.24 for all
Warm up/down (pm) 20:00 [2]
bit of experiment today to see if i can go spinning and still do a good track session...weren't much different at track although had definately had enough by the end. suppose i'll find out proper tomorrow.
Monday Nov 16, 2009 #
Running 39:30 [2]
lectures so no circuits but met lucy, laura and rach to run with after. included 10 x 10 sec hills. bashed bad shoulder into lucy on the 1st one. decided i'm really not very good at hill running at all.
Sunday Nov 15, 2009 #
Running 1:35:00 [2]
Rivelin, to a farm with a big dog so I ran away my own way. On way back found rails road so I ran up it. Got the best of the day it was a lovely run.
Note
actually stretched after. can now nearly get foot on the floor not just toes.
Saturday Nov 14, 2009 #
Running intervals 40:00 [4]
1 x 10 mins, 2 x 6.5 mins. with about 1 min between each
7 x 1 min up hill
(which was from bottom of hero hill. ran up fast 60 secs. down 30 secs. repeat till the top. got about 7 reps in. so actual uphill was 7mins but i ran further than normal from the overlap when going back down in the recoverys)
so 30 mins of intervals, about 10 of jogging between
7 x 1 min up hill
(which was from bottom of hero hill. ran up fast 60 secs. down 30 secs. repeat till the top. got about 7 reps in. so actual uphill was 7mins but i ran further than normal from the overlap when going back down in the recoverys)
so 30 mins of intervals, about 10 of jogging between
Running 30:00 [2]
before and after
Thursday Nov 12, 2009 #
Running (am) 15:00 [2]
run down to the IC at 7 to get books. run up to goodwin. spin. run home
Spinning (am) 45 [5]
it was horrible but also good
Running (pm) 43:00 [2]
down to endcliffe with lucy :) for the 1st time this term i think!
could not do drills - shoulder cannot twist, bend or be landedon
back with lcut also who i also havnt run with for ages
could not do drills - shoulder cannot twist, bend or be landedon
back with lcut also who i also havnt run with for ages
Running intervals 25:00 [4]
big loop_small loop_wait for partner_repeat
basically 5 x 4 minutes with 1 minute recovery
basically 5 x 4 minutes with 1 minute recovery
Wednesday Nov 11, 2009 #
Running (am) 1:10:00 [2]
with laura and rachael along rivelin. i was careful coming down hills today
Orienteering (pm) 40:00 [1]
endcliffe. i think it was called 'sprint' orienteering..well it was the furthest thing from sprinting i have ever done in training
Running (pm) 25:00 [2]
to and from endcliffe with laura and her huge head torch
Tuesday Nov 10, 2009 #
Running (am) 20:00 [2]
during the day doing erronds whilst on a run to speed them up
Track session 25:00 [5]
200, 400, 600, 800, 1000, 800, 600, 400, 200
100m jog recovery between reps
track felt harder than last few weeks, my legs ached! from them hills last night maybe they'll get used to it
100m jog recovery between reps
track felt harder than last few weeks, my legs ached! from them hills last night maybe they'll get used to it
Running 45:00 [2]
25 min run down to track from home
10 min jog/strides once there
10 min warm down
was not good...somebody picked up my omm jacket. with my money and housekeys in it. but luckily also my name in big capitals.
then running back home down a steep hill i did not concentrate instead being annoyed about jacket i sliiped on leafs which caused running into a lamppost and then tripping sort of slow motion to fall down hill, cutting knee shoulder hip elbow thumb...it was a idiot fall
made a annoying evening even more annoying, oh dear
10 min jog/strides once there
10 min warm down
was not good...somebody picked up my omm jacket. with my money and housekeys in it. but luckily also my name in big capitals.
then running back home down a steep hill i did not concentrate instead being annoyed about jacket i sliiped on leafs which caused running into a lamppost and then tripping sort of slow motion to fall down hill, cutting knee shoulder hip elbow thumb...it was a idiot fall
made a annoying evening even more annoying, oh dear
Monday Nov 9, 2009 #
Circuits 1:00:00 [4]
Running 40:00 [2]
run with rach and laura which included 10 hill sprints
awful stomach pains (started at circuits) again like last week which got worse when home
awful stomach pains (started at circuits) again like last week which got worse when home
Sunday Nov 8, 2009 #
Running 42:30 [3] 10.94 km (3:53 / km)
wanted a faster flat road run. down to infirmary road, langsett road, middlewood road, to middlewoood ambulance station. then back.
Saturday Nov 7, 2009 #
Running 1:03:00 [2]
run near york for toms birthday and some aeroplanes with lizzie etc
Thursday Nov 5, 2009 #
Running intervals 25:00 [5]
parlauf with laura it was very muddy
Running 45:00 [3]
fastish down to intervals with laura and the otc boys that came, drills etc, fastish back
Wednesday Nov 4, 2009 #
Cross Country Race race (otc) 19:00 [4] 5.0 km (3:48 / km)
2nd division army xc race at Catterick. no warm up but anyway set off fast and then won. could have done with gloves - it was freezing pouring rain.
But, a very good day for sheffield OTC!
But, a very good day for sheffield OTC!
Warm up/down 10:00 [1]
with ralph (also1st) to cheer the others on and got more soaked and cold
Tuesday Nov 3, 2009 #
Track session 30:00 [5]
10 x 2 mins with 1 min rec. dont sound too much but was nearly 6km of effort (600m per rep). was in uni from 8.30 til 5.26 so couldnt eat enough by mistake so got very bad stomach pains when got home and couldnt eat again. great for recovery im sure
Warm up/down 25:00 [1]
traffic meant too short warmup so felt crap for first few reps
kept jacket on right through session - brrr it was cold and of course rainy
kept jacket on right through session - brrr it was cold and of course rainy
Monday Nov 2, 2009 #
Circuits 1:00:00 [4]
finally think i'm back to normal, i could do it all and it was fun again
Running 20:00 [4]
before circuits to avoid a repetition of last week. i was very late so had to run so fast i arrived feeling quite sick
Sunday Nov 1, 2009 #
Running 1:20:00 [2]
top of rivelin, ended up near a big lake, not sure what, mistake through a farm with rutted fields got stuck behind a wall, back along rivelin trail path