Training Log: Danger

In the last 7 days:

activity	#	time	miles		km		climb
Running	6	2:42:30					190
Fell Race	2	1:09:56	10.25	(6:49)	16.5	(4:14)	366
Swimming	1	45:00	0.47	(34:54)	0.76	(58:58)
Orienteering	1	41:30	4.04	(10:16)	6.5	(6:23)		21 /	23c	91%
Core	1	15:00
Total	11	5:33:56	14.76		23.76		556	21 /	23c	91%

1:41

0:00

Friday May 16
	Running (recovery) 15:00 [2]
	shoes: Asics GT-2120
	easy run down to goodwin and then home through crookes
	Swimming (recovery) 45:00 [3] 0.76 km (58:59 / km)
	shoes: feet
	nice easy swimming with fluce and wil. 20min swim, 15min steam room, 10min swim, 10min sauna, 5min swim, 10min aqua-running. nice and relaxing
Thursday May 15
	Running 29:00 [2]
	shoes: Asics GT-2120
	HRM is still spacking out even with new battery, so no splits today, just time. ran down to endcliffe park, then with the crowd into bingham to taste a new session did some drills after the session as I felt tight, loz, magic, ash and matt joined in then run home via ranmoor with loz, magic and matt.
	Running hills 15:30 [5] +190m
	shoes: Asics GT-2120
	Short, sharp wooded hill reps in Bingham starting on the flat grass by the little shack thing, over the main path and straight up the hill to the path with contours the top of the steep slope. it was a 17-20second rep and at 20m of climb, I'm fairly happy with the pace I was pushing out. was really focussing on the speed aspect, so gave everyone really long recoveries, running in pairs as a sort of relay. aim was 10 reps, got to 8 and I was really feeling sick, so rested off for a couple of mins (time not included) then did one longer rep up to the tennis courts at the same pace, with james. got virtually up to them but my quads were burning so much I physically couldn't move an inch further uphill. calfs were really tight, losened off during the session then were a little sore on the way home.
Wednesday May 14
	Running 1:00:00 [2]
	shoes: Inov8 Mudclaw 330 'O'
	battery in HRM died so dont know HR but got time of ba-ba quads and hams weren't tight like they were all day yesterday but my calfs were giving me real jip, just tried to ignore them down to hunters bar, up through the parks into Eccy woods with Nails and ba-ba. run home with ba-ba, was absolutely shafted.
	Orienteering (Distractions Training) 41:30 [4] 6.5 km (6:23 / km)
	spiked:21/23c shoes: Inov8 Mudclaw 330 'O'
	Sprinc Cup, round something Eccy Woods ran non-compass, as per usual took the ipod shuffle with me so played it on full volume all the way round, as a constant distraction to really try to get myself focussing hard. it bloomin worked as well, coming out of number 2 I didnt ever get on the path I was intending to and ended up going off at about 30degrees to what I should have because I was singing and had no sense of my direction. ended up passing kim leaving #5 (still didnt twig) then worked out what I'd done when I hit the road!! 2-2:30 error! first one of those in a long time. quick recovery and was then clean til #10 where I made a little miss and magic caught me, I out-routed him to 11, but Nails caught me there. I stook with Nails on the way to 12, magic chugged behind and was left. I left Nails behind at 13 cos he was monkeying around in the bushes. cruised through the rest seemingly catching everyone....until got to the last control and decided to race Alex to the finish. problem was I couldn't line my map up at the speed we were going and had no idea where I was running and I think Alex was trusting me! relocated near the road then Nails popped out in front (eventually catching me back) and mike had the cheek to assume I'd been on the Northrop express. tsk couldn't decide whether to put intensity 3 or 4 because it was a nice steady pace but I was tired from yesterday so it was more effort than it perhaps would have been...enjoyable though -also, thought there aren't any brambles so wore ankle socks, forgot about the holly bushes and seemingly I ran through every one :S

	C • No brambles!? 3
	Note

	just realised...think this is the first orienteering i have done without taping the mankle since february, kinda forgot about it. turned both ankles quite a lot but only little turns which hurt for a minute or two but you keep going. they feel fine now though, so maybe I'll ice to make sure but think they'll be ok :D
Tuesday May 13
	Running warm up/down 28:00 [3]
	shoes: Inov8 Mudclaw 330 'O'
	run into broomhill to get money, then to edge. warm up before race and warm down with little rob and neill

	C • JWOC Selection 3
	Fell Race (Burbage Skyline) 41:16 [5] 6.0 mi (6:51 / mi) +366m 3:36 / km
	ahr:154 max:189 shoes: Inov8 Mudclaw 330 'O'
	quite a good race, was mega slow on the uphills and needed to get some balls coming off higger tor but other than that ok, started a bit too quick maybe but happy. I had wanted to get sub 45 and if i got top 20 i would have been pleased, so 14th in 41 suited me nicely. after the race, ba-ba and I decided we should make the most of the free jelly babies on offer, so we ate a lot. so much so we both got Jelly headaches. kinda like brain freeze but jelly, so doing the sensible thing when we got home, we went to balti king for dinner :D
	Note

	god i wish I taped my ankle on Rogie

	C • mmm, 1
Monday May 12
	Running warm up/down 15:00 [2]
	shoes: Inov8 Mudclaw 330 'O'
	joggin about before trunce. couldn't face running afterwards
	Fell Race 28:40 [3] 4.25 mi (6:43 / mi)
	ahr:173 max:188 shoes: Inov8 Mudclaw 330 'O'
	Trunce 3 (my first) absolutely aweful start to fell running. started the race at comfortable pace and was well in 3rd, rob leading and Neill equally spaced between us, was going to hold this and then wait for the long road stretch to kick and get Neill. However, coming down the first river crossing I got a huge stitch on my right hand side. then on the climb after the river I got a stitch on my left too, which by the time I got to the top of the hill had turned to full stomach cramp. gutted, I could not muster any more than a jog walk, so the pack then caugh me and I was moving backwards for the whole friggin race :s zanthe cruised past me on the final hill down to the finish, taking first lady, then Rhys bursted past me just before the finish as he held off some other dude. I wasnt going to be fighting anybody though, wanted to projectile vomit everywhere just to feel better. still cant have been going that slow overall though because the poker adict didnt get anywhere near me :P

	C • stiches? 3
Sunday May 11
	Note
	(rest day)
	had planned a really nice session for the evening then I fell asleep and woke up feeling really tired in my legs. done a lot of walking today. think I'll rest again andhope to feel good for Trunce/Skyline
	Core 15:00 [4]
	(rest day) shoes: feet
	felt too tired to go out for a run in the end so did some gymstick whilst watching doctor who. I know, I exube coolness. You dont need to tell me. looking forward to losing my fell race cherry with a double whammy starting tomorrow :)

	C • trunce... 2

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Saturday May 17	51 F Showers	60%
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