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Training Log Archive: ToddO

In the 7 days ending Jan 6, 2013:

activity # timemileskm+m
  Running8 2:41:45 4.42 7.11
  Orienteering1 40:00
  Cycling2 20:00
  Stair machine1 10:00
  General Strengthening2 3:00
  Total8 3:54:45 4.42 7.11

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Sunday Jan 6, 2013 #

9 AM

Running (Road) 1:30 [2]
shoes: New Balance 1080 v.2 (Orange)

From Dave's place next to HMP Brixton to the end of the alley onto a nearby street.
Calves feeling very tight so I didn't go at normal pace and then stopped here to do some short stretches.

Running (Road/grass) 23:56 [3]
shoes: New Balance 1080 v.2 (Orange)

Got going pretty well after that and strode off into the moist morning.
To Clapham Common (7:50) and to the central domed building over the muddy grass. SE to Eagle Pond, around Mount Pond and then straight N to the other side of the park. Kept going clockwise around the edge until I'd got back to the street towards Dave's.
L) upper/mid lat hamstring feeling tired.

Saturday Jan 5, 2013 #

Event: Cumbrian Cross Country Champs
 
12 PM

Running warm up/down (Road) 2:30 [1]
shoes: New Balance 1080 v.2 (Orange)

Parked then ran to the public loos. Carrying my backpack of xc gear.

Running warm up/down (Road) 3:30 [2]
shoes: New Balance 1080 v.2 (Orange)

From the loos to the cricket pavilion. Still with the bag.

Running warm up/down (Grass) 6:50 [3]
shoes: Saucony Kilkenny 3 XC Spikes

Little panic when the lace snapped. Knot skills: tick.
Round most of the course. Sped up for the final 800m or so.

Running warm up/down (Grass/drills) 5:00 [3]
shoes: Saucony Kilkenny 3 XC Spikes

Strides, jogs, butt kicks, high knees, skipping.
Did so breathing exercises to clear out the phlegm, not much to get. Pretty much cold-free.

Running race (Cross-country) 38:23 [5]
shoes: Saucony Kilkenny 3 XC Spikes

Cumbria Cross-Country Champs, Keswick.
Had decided to basically go hard the whole way. Dialled into a quick but sustainable pace. Was able to motor over the last km so still no being aggressive enough in the early to mid stages.
Guess at the time. They said it was 9km, think it was further.
12th I think. Probably not enough to make the county team. Ran as well as I could though really. Two weeks of a heavy cold and another week getting over it didn't help with preparation. The 10km wasn't a confidence booster either. Probably could've got 11th bloke had I gone a touch harder.
1 PM

Running warm up/down (Grass) 3:30 [1]
shoes: Saucony Kilkenny 3 XC Spikes

Little trot with Jed. He was 7th.

Running warm up/down (Road/grass) 3:30 [2]
shoes: New Balance 1080 v.2 (Orange)

Didn't really have time to stick around. Had my milkshake before trotting back to the car. With the bag again.
Banana, rest of my Lucozade then drove to Nan's with quivery legs. Shows I tried hard!

Friday Jan 4, 2013 #

Event: 2013 Oceania Carnival & WC Races
 
6 PM

Cycling (Stationary) 10:00 [3]

Why do a new thing the night before a target race?

Running (Treadmill) 15:00 [3] 3.56 km (4:13 / km)
shoes: New Balance 1080 v.2 (Orange)

My last run in Whitehaven Sports Centre, possibly. Knew nearly all the General Knowledge answers to Celebrity Mastermind. Just need my specialist subject...

General Strengthening 1:30 [2]

30x eccentric Achilles.
Good stretch-out afterwards.

Thursday Jan 3, 2013 #

7 PM

Cycling (Stationary) 10:00 [3]
(sick)

Stair machine 10:00 [3]
shoes: New Balance 1080

Had a few decent coughs after this and had had a few sore swallows during the day but the cold seems to be coming right for the XC on Saturday. Long-haul flights often result in a cold for me though so...

Running (Treadmill) 15:00 [3] 3.56 km (4:13 / km)
shoes: New Balance 1080

Standard 2% grade at "4:13/km".
Had eaten before coming to the gym. Thought I'd just get on the bike but the thought of TWO days off running IN A ROW sickened me.
Running on a full stomach almost sickened me too.

General Strengthening 1:30 [2]

30x eccentric Achilles.
Good stretch-out afterwards but forgot the quads.

Wednesday Jan 2, 2013 #

Note
(rest day)

First day without an exercise session of any intensity for a year!
Ran every day of 2012.
Knocking it on the head. Think my training will benefit from the odd rest day.
Went from a 10 minute minimum run to 15 in mid Feb and only dropped to a slow pace for a couple of days after the London Marathon.

Averages:

Tuesday Jan 1, 2013 #

12 PM

Running warm up/down (Road) 3:00 [1]
(sick)

Heading off to the toilets. Hungover. Not to vomit. Had woken up with my head out of the wrong end of my sleeping bag with my pillow at my feet!

Running warm up/down (Road) 3:00 [2]
shoes: Inov8 X-Talon 212

Off for a wee in the bushes this time. Ibuprofen and Lucozade kicking in... these were my breakfast.

Orienteering race (Score) 40:00 [4]
shoes: Inov8 X-Talon 212

SROC New Year Cracker, 50 min score O, Lancaster Uni.

Didn't have a watch, thought it was a sprint race until I arrived.
The control circles were coloured red or blue depending on whether they were odd or even. You had to choose to do reds or blues first.

Went for blues. Got the first 3 fine in the student accom blocks. Couldn't work out the map overlap (two-sided) as I approached number 8 (my 4th control) so I had a little stop and scratch of the head. Lost a bit of time by crossing muddy fields that would have been the fastest way if it were dry. Got to my last blue and asked a kid how long we'd been going for. He said 30 mins.
Decided I'd skip the furthest red control and hope to beat the 50 min limit. Found myself loping a bit slowly throughout the middle of the race and wasn't very impressed with it. Understandable due to my alcohol intolerance and exertions on NYE Eve.

Finished with no-one else around and realised that the boy had got it wrong and we'd actually had 30 mins left to go. Ed Nash over two minutes after me. Would've been interesting to see if I'd have made it back for the win if I'd got that control. Oh well.
1 PM

Running warm up/down (Road) 10:00 [1]
shoes: Inov8 X-Talon 212

Easy w/d with Lizzie. Jogging around the more intricate parts of the campus to have a look. Will be good for Sprint races in the future.

Monday Dec 31, 2012 #

4 AM

Running (Trail) 27:06 [3]
(sick) shoes: New Balance 1080

From the car park at the of Ennerdale around to the gate just before the path goes onto the grass below the other car park (13:46). Calves quite achey. L) worse.

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