Training Log Archive: OJIn the 7 days ending Feb 1, 2010:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||
|
|
|
|
|
|
| |||||||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||
Monday Feb 1, 2010 #
6 PM
Running 45:00 [2] 10.0 km (4:30 / km)
slept:9.5
From work to EIS (such a dull route without Rob to keep me entertained) and some warm up and warm down.
Running Drills 30:00 2.0 km (15:00 / km)
Camp Candy running drills with a development to 200m runs. Much harder to keep good technique over a longer distance (and with tired legs from the weekend). Good session.
Sunday Jan 31, 2010 #
12 PM
Orienteering race 1:17:00 [5] 14.0 km (5:30 / km)
spiked:21/23c slept:8.0
Big Moor national event, ran well with just a couple of small mistakes. The first part of the course was really promising with some contouring legs through some rocky woods that were reasonably well mapped. Then we ran a massive loop around the perimeter of the titular big, tussocky moor. The controls were really simple in this section and you could often see them from the control before. The last section went through some more rocky woods that hadn't been mapped at all. I enjoyed the technical challenge of the terrain running, felt surprisingly good and it was a nice sunny day!
Route: http://www.syo.routegadget.co.uk/cgi-bin/reitti.cg...
Route: http://www.syo.routegadget.co.uk/cgi-bin/reitti.cg...
Running 25:00 [2] 4.0 km (6:15 / km)
To the start with Jen, some warming up and back from the finish with Speaky.
3 PM
Orienteering 40:00 [2] 5.0 km (8:00 / km)
Froggatt Edge looked so amazing in the setting sun that I went back out to collect some controls. Took in a cluster at the far end of the woods near the start and ran back along the top of the edge with the sun going down over White Peak. Very tired, but great to be out.
Saturday Jan 30, 2010 #
Event: Northern Champs weekend
9 AM
Running 23:00 5.0 km (4:36 / km)
slept:8.5
Ran to Hillsborough Park to join in with the fun. Bit of warm up, a couple of sprint training type exercises and some running around in the park.
Running Drills 30:00 [2] 1.0 km (30:00 / km)
Running drills with a big group led by coach Candy. Nice sunny day, it felt so good to feel some warmth on your face. Camel even dusted off his shades.
11 AM
Running 50:00 [2] 10.0 km (5:00 / km)
Run from Hillsborough Park to Beeley and then on to the start, and back home after the finish. Made the start with -1 minute to spare after cutting the sprint session short in Hillsborough Park.
Orienteering race 30:54 [5] **** 6.0 km (5:09 / km)
spiked:24/26c
Beeley Woods middle distance race. Ran at a decent pace and tried to orienteer smoothly. Missed no. 1 which was right next to a path, and overshot a control near the end, but mainly ran well. I tried hard to be objective and not be too self-critical of the map on the way round, but there are definitely a few issues with the time-space continuum in places. Great fun though, it's such a nice forest at this time of year.
Friday Jan 29, 2010 #
10 AM
Running 45:00 [3] 10.0 km (4:30 / km)
slept:8.5
Nice run in the sunshine up Loxley Valley. Felt groggy to start with, but good towards the end.
4 PM
Running 40:00 [2] 8.0 km (5:00 / km)
Sport Hallam and back.
Circuits 30:00 [2]
Warm up and circuit exercises.
Weights 30:00 [2]
And usual Friday weights session with GG (the others were all way ahead of us). Half squats @100-110kg, single leg squats 50-60kg, good mornings 40kg, box jumps still not convincing.
Thursday Jan 28, 2010 #
6 PM
Running 25:00 [2] 5.0 km (5:00 / km)
slept:9.0 (rest day)
Nice easy day, but busy at work. Ran home because I badly needed some fresh air!
Wednesday Jan 27, 2010 #
12 PM
Running 2:05:00 [3] 25.0 km (5:00 / km)
slept:9.0
Extended lunchtime run out to Wharnecliffe and Greno. Legs and body felt tired to start with, the middle hour felt good, then I deteriorated a bit towards the end. I got a bit wound up in Wharnecliffe by all the forestry work. It seems like all the trees that haven't already been chopped down have been condemned with a pink splodge of paint, with just a few granted a reprieve in the form of a green splodge. It's tempting to go out and paint green blobs over the pink ones. I found myself composing a mental 'Outraged from Hillsborough' style letter to the environment agency and the time just flew by.
Tuesday Jan 26, 2010 #
8 AM
Running 30:00 [2] 6.0 km (5:00 / km)
slept:9.5
To S10 and back.
Circuits 30:00 [2]
Warm up and core stuff at S10.
Weights 25:00 [2]
And weights: front squat 50kg, box lunges 40kg, db bench press 2x16kg, lunges 2x16kg. Shoulder was sore, but I can move it much better today.
5 PM
Running 1:00:00 12.0 km (5:00 / km)
Foxdal ntervals up Rivelin, 3/1 x 12, the first 5 gradually uphill and the second 5 gradually downhill. Felt pretty good, but could have done with a slightly better headlamp - it was dark.