Training Log Archive: OJIn the 7 days ending May 3, 2010:
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Monday May 3, 2010 #
10 AM
Running 1:20:00 [2] 10.0 km (8:00 / km)
slept:9.0
Jogging around Greno and Wharnecliffe with Jen looking at a few bits for BOC next year. The bracken is still not up...just hope it stays away a bit longer...managed to jar my achilles a bit on a stump.
Sunday May 2, 2010 #
8 AM
Running 15:00 [2] 3.0 km (5:00 / km)
My right hand side stiffened up after yesterday so after a cold bath last night I went for a short jog this morning to try to loosen things up ready for a blast around the relay. Nice scenic run from Hilton Park services on the M6.
12 PM
Orienteering race 30:25 [5] **** 7.0 km (4:21 / km)
spiked:13/14c
BOC relay on Wolseley Park. Set out in 4th after a good first leg from Nails and a solid middle leg from Al and had some chasing to do. I ran very hard through the first part and managed to get past FVO and OD, but then I had to work hard to stay ahead of Matt Halliday around the last hilly section of the course. Went way too high on the leg after the spectator, but other than that no misses. Ralph ran a great time and once again ShUOC were worthy winners - we will get them next time...
Running 25:00 [2] 4.0 km (6:15 / km)
Warm up and warm down. Not feeling too bad once I got going.
Saturday May 1, 2010 #
1 PM
Orienteering race 1:28:03 [5] **** 18.0 km (4:54 / km)
spiked:26/30c slept:8.0
British Long champs on Abraham's Valley. I knew it was going to be tough to beat Craney today, and that I would probably have to do everything right to manage it. I didn't do everything right, but in the end it wouldn't have made much difference - Craney was just too swift for me in spite of my mistakes.
I started hard and ran the first half well, but started loosing time on some simple controls after the detailed quarried section and took a couple of duff lines towards the end. It's worth reminding myself that on fairly straightforward areas like this you need to orienteer really intensively to make sure that you don't throw away seconds. A fun course anyway, and hats off to the new king of the forest!
Route here: http://www.boc.routegadget.co.uk/boc/reitti.cgi?ac...
I started hard and ran the first half well, but started loosing time on some simple controls after the detailed quarried section and took a couple of duff lines towards the end. It's worth reminding myself that on fairly straightforward areas like this you need to orienteer really intensively to make sure that you don't throw away seconds. A fun course anyway, and hats off to the new king of the forest!
Route here: http://www.boc.routegadget.co.uk/boc/reitti.cgi?ac...
Running 30:00 [2] 5.0 km (6:00 / km)
Decent warm up and a bit of a cool down with Murray and Craney.
Friday Apr 30, 2010 #
2 PM
Running 25:00 [2] 5.0 km (5:00 / km)
slept:8.5
IW, feeling a bit less stiff today. Still got a bit of a locked up right hand side of my back though.
Running Drills 10:00 [3] 1.0 km (10:00 / km)
Drills and sprints in Crookes Valley Park.
Thursday Apr 29, 2010 #
5 PM
Running 45:00 [2] 10.0 km (4:30 / km)
slept:8.5
HFW, still feeling quite stiff. First time in the rain for a while, it actually felt quite nice. I think the novelty will wear off quite quickly.
Wednesday Apr 28, 2010 #
9 AM
Running 50:00 10.0 km (5:00 / km)
slept:8.0
Ran to Hillsborough Park via the Owls stadium, then ran an extension of the death intervals session aiming for a solid pace. 1/2/1/2/1 of the usual loops. Ran 2.25, 4.55, 2.21 (bit too fast), 4.57, 2.25. Right hand side very stiff after the last few days training. Physio later.
4 PM
Orienteering 25:00 [3] *** 4.0 km (6:15 / km)
'Downhill' course from top to bottom of Limb Valley after a few hours survey. Wanted to run on the old map for the first time before I update it all. Tired legs but very nice forest so I wasn't complaining.
Running 15:00 [2] 3.0 km (5:00 / km)
Up to the top and back from the finish.
Tuesday Apr 27, 2010 #
3 PM
Circuits 30:00 [2]
slept:9.0
S&C at Sport Hallam. Usual warm up, circuits and core stuff.
Weights 30:00 [2]
And a weights session of half squats/jump squats, lunges to box, full squats/box jumps, cossack squats, telemarks and bench press.
Running 40:00 [2] 8.0 km (5:00 / km)
Run to Sport Hallam and back. Legs feeling much better today.
Running Drills 5:00 [3]
Short session of drills and sprints on the way home.