Training Log Archive: ShmintyIn the 31 days ending Mar 31, 2009:
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Tuesday Mar 31, 2009 #
Running 38:00 [2] 8.0 km (4:45 / km)
shoes: Inov8 RocLite 315 no.2
Easy jog up porters brook and back.
Monday Mar 30, 2009 #
Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Inov8 RocLite 315 no.2
Running 24:56 [5] 6.1 km (4:05 / km)
shoes: Inov8 RocLite 315 no.2
Trunce Series
Decided I may as well go along to this and get some racing practice. More people out today but more joggers than fell runners.
First few k sat behind neil, who was leading, with some random guy and callam. Was a little bit quicker up the hills than callum but he took strides out of me on downhill. Eventually the 3 of them got away as we descended in some rocky woods and I was trying not to twist the ankles (next time will tape them). Someone overtook just after the second river crossing. Then it was about 2km on a road which was not nice to the shin at all. Then back across the stepping stones which were very slippy after everyone had crossed them once. Really should have put the work in and caught Neil after the last hill but sat the same distance behind him and on the final downhill Marcus overtook and just couldn't face overtaking so sat behind him. Anyway should be able to improve for next time though (probs be the one in 6 weeks)
Ended up 6th
Decided I may as well go along to this and get some racing practice. More people out today but more joggers than fell runners.
First few k sat behind neil, who was leading, with some random guy and callam. Was a little bit quicker up the hills than callum but he took strides out of me on downhill. Eventually the 3 of them got away as we descended in some rocky woods and I was trying not to twist the ankles (next time will tape them). Someone overtook just after the second river crossing. Then it was about 2km on a road which was not nice to the shin at all. Then back across the stepping stones which were very slippy after everyone had crossed them once. Really should have put the work in and caught Neil after the last hill but sat the same distance behind him and on the final downhill Marcus overtook and just couldn't face overtaking so sat behind him. Anyway should be able to improve for next time though (probs be the one in 6 weeks)
Ended up 6th
Sunday Mar 29, 2009 #
Strength 5:00 [1]
Running 45:00 [3] 10.0 km (4:30 / km)
shoes: Inov8 RocLite 315 no.2
Did some exercises before I went out to help the hamstring.
Really nice day today, almost wished I'd done my long run today. Anyway did 10k to get to 80k for the week. Stopped at the top to do some stretching and exercises, hamstring not a problem today, calf was tight when I started coming back but eased off.
Really nice day today, almost wished I'd done my long run today. Anyway did 10k to get to 80k for the week. Stopped at the top to do some stretching and exercises, hamstring not a problem today, calf was tight when I started coming back but eased off.
Saturday Mar 28, 2009 #
Running 1:15:00 [3] 15.9 km (4:43 / km) +325m 4:17 / km
shoes: Inov8 RocLite 315 no.2
Easy run out to Burbage then back down to limb valley and up the steep hill there and down to porters brook.
Between 9-14k hamstring felt tight every now again. Stopped and stretched every now and again Last 2k were ok.
http://www.mapmyrun.com/route/gb/norton/8551238262...
Between 9-14k hamstring felt tight every now again. Stopped and stretched every now and again Last 2k were ok.
http://www.mapmyrun.com/route/gb/norton/8551238262...
Friday Mar 27, 2009 #
Running 15:00 [2] 3.0 km (5:00 / km)
Gym 45:00 [3]
10mins on bike
Vertical Traction 40kg*12*2
Chest Press 32.5kg?*10*3
Leg Press 30kg*10 each side
Hip Flexor 32.5kg*12*2 each side
gym ball crucnhes 12 straight, 12 side, 12 across
8 mins bike
Vertical Traction 40kg*12*2
Chest Press 32.5kg?*10*3
Leg Press 30kg*10 each side
Hip Flexor 32.5kg*12*2 each side
gym ball crucnhes 12 straight, 12 side, 12 across
8 mins bike
Thursday Mar 26, 2009 #
Running 37:00 [2] 7.25 km (5:06 / km)
shoes: Inov8 RocLite 315 no.2
Slow run, below right knee was tight in first km.
20 up, not sur how long back (short way)
20 up, not sur how long back (short way)
Running 18:00 [2] 3.5 km (5:09 / km)
shoes: Inov8 RocLite 315 no.2
Out again in the late afternoon. Jog to the hill where I do hill sprints in Bingham and back. Wanted to get the legs moving and shuoc intervals where long hill reps, i think.
Knackered on way back.
Knackered on way back.
Hill Reps 23:00 [5] 4.0 km (5:45 / km) +225m 4:29 / km
shoes: Inov8 RocLite 315 no.2
10 on West ~7.5m climb
10 on East ~ 15m climb
Not sure about the climb. But mapmyrun was defo wrong. Gave twice as much climb as O map and would have meant I'd have done 450m.
Jog back down in rest of minute.
20,20,21,21,21,21,21,20,19,19 give or take a sec on one or two
2.5mins rest in between
22,22,24,24,24,24,24,24,24,22 approx again
Stopped for about a minute in second set as was struggling a bit. East slope has a fair bit more climb, starts off steep then is gentlish in middle then steep again at end. Was 13 secs late starting last lap, decided on a bit more rest to make a good job of it.
10 on East ~ 15m climb
Not sure about the climb. But mapmyrun was defo wrong. Gave twice as much climb as O map and would have meant I'd have done 450m.
Jog back down in rest of minute.
20,20,21,21,21,21,21,20,19,19 give or take a sec on one or two
2.5mins rest in between
22,22,24,24,24,24,24,24,24,22 approx again
Stopped for about a minute in second set as was struggling a bit. East slope has a fair bit more climb, starts off steep then is gentlish in middle then steep again at end. Was 13 secs late starting last lap, decided on a bit more rest to make a good job of it.
Wednesday Mar 25, 2009 #
Running 12:30 [2] 2.5 km (5:00 / km)
Time guess. Hard work on the way back.
Gym 1:30:00 [3]
warm up
bar warm up x 2
Back Squats: 10*60; 8*65; 6*70; 6*70 - slight increase on thrid set
DB Split Squats: 3*10*12.5kg each leg
Upper body
chest/row: 10*10*4
shoulder/chins: 1*10*7.5kg, 2*8*7.5kg (forgot that I'd moved onto 10 for this) /10 -33; 8,8 -26
bar warm up x 2
Back Squats: 10*60; 8*65; 6*70; 6*70 - slight increase on thrid set
DB Split Squats: 3*10*12.5kg each leg
Upper body
chest/row: 10*10*4
shoulder/chins: 1*10*7.5kg, 2*8*7.5kg (forgot that I'd moved onto 10 for this) /10 -33; 8,8 -26
Running 34:00 [3] 8.0 km (4:15 / km)
shoes: Inov8 RocLite 315 no.2
First couple of k were slowish but seemed to warm up and get going. Right calf a bit tight to begin with and shin was a sore on tarmac, not a surprise after yesterday.
17 up and down
17 up and down
Tuesday Mar 24, 2009 #
Running 28:50 [3] 6.5 km (4:26 / km)
down to track with danger, cfd and craig - shin was noticeable but not too bad
Running warm up/down 7:34 [2] 0.8 km (9:27 / km)
Running 27:21 [5] 6.6 km (4:09 / km)
First time ever on a track, 2 firsts in 3 days! Hallamshire Harriers session down at Woodbourne
1000, 400 x 4
3.06 67
Then not quite sure as I wasn't timing but was a lot slower. Just couldn't get legs moving fast enough and chest didn't feel great, was coughing a bit. Shin was starting to be a problem but wasn't the main reason I was going slow. 2nd/3rd 1000s were about 3.25 and last one was a little quicker. 400s were probably about 75,75, 70.
May still not recovered from fell race either. Anyway was expecting to do between 3.00 and 3.10 so a bit disappointed.
1000, 400 x 4
3.06 67
Then not quite sure as I wasn't timing but was a lot slower. Just couldn't get legs moving fast enough and chest didn't feel great, was coughing a bit. Shin was starting to be a problem but wasn't the main reason I was going slow. 2nd/3rd 1000s were about 3.25 and last one was a little quicker. 400s were probably about 75,75, 70.
May still not recovered from fell race either. Anyway was expecting to do between 3.00 and 3.10 so a bit disappointed.
Running 40:00 [3] 6.8 km (5:53 / km)
Jog back. Legs felt knackered and not liking the roads.
Monday Mar 23, 2009 #
Running 28:00 [2] 5.5 km (5:05 / km)
To/from hallam for physio then straight from home to goodwin then back.
Physio 1:10:00 [0]
Getting somwhere
Circuits 1:00:00 [3]
45/15
Sunday Mar 22, 2009 #
Running warm up/down 15:00 [2] 1.0 km (15:00 / km)
shoes: Inov8 RocLite 315 no.2
Running 47:00 [5] 9.25 km (5:05 / km) +350m 4:16 / km
shoes: Inov8 RocLite 315 no.2
Wold's Pit Fell Race
First fell race ever. Maybe it wasn't the best to start with being a catergory A race (at least 275 feet climb per mile) and that most of that was in the first mile.
Started off at what I though was a good pace but just felt ill from half way up the hill to the top and then took a k or so to feel ok again. Had to wlak a bit so a fair few overtook me. Also got a stitch running down off the top to do the loop of the hill. Ended up in some mini competition with 4/5 guys who would pull away and then come back every now and then. On the second climb nearish the end decided I would have to take them as they were better down hill runners and I would no doubt lose them on the huge descent. So overtook them and didn't see them again. Either I started running down hill like a fell runner or they were knackered. There were two guys quite a bit ahead who I didn't think I would catch but once they hit the road to the finish they slowed and I took them on the 'run in'.
Diodn't feel like I was going that fast even on the flat, I just didn't seem to be able to push and it was only in the last couple of km that I seemed to be running at any speed at all.
Don't think I enjoyed any of it, it was just pain pain pain. But maybe it will be better after I've done a few and whenever it hurts in o in can just think its not as bad as this fell race and just keep going.
http://www.mapmyrun.com/run/united-kingdom/brough/...
First fell race ever. Maybe it wasn't the best to start with being a catergory A race (at least 275 feet climb per mile) and that most of that was in the first mile.
Started off at what I though was a good pace but just felt ill from half way up the hill to the top and then took a k or so to feel ok again. Had to wlak a bit so a fair few overtook me. Also got a stitch running down off the top to do the loop of the hill. Ended up in some mini competition with 4/5 guys who would pull away and then come back every now and then. On the second climb nearish the end decided I would have to take them as they were better down hill runners and I would no doubt lose them on the huge descent. So overtook them and didn't see them again. Either I started running down hill like a fell runner or they were knackered. There were two guys quite a bit ahead who I didn't think I would catch but once they hit the road to the finish they slowed and I took them on the 'run in'.
Diodn't feel like I was going that fast even on the flat, I just didn't seem to be able to push and it was only in the last couple of km that I seemed to be running at any speed at all.
Don't think I enjoyed any of it, it was just pain pain pain. But maybe it will be better after I've done a few and whenever it hurts in o in can just think its not as bad as this fell race and just keep going.
http://www.mapmyrun.com/run/united-kingdom/brough/...
Stretching 10:00 [1]
Strength 10:00 [1]
Saturday Mar 21, 2009 #
Running 50:00 [2] 5.0 km (10:00 / km)
Bingham Park event. Shadowed eddie round orange. He seemed to grasp the navigation easily but started rushing near the end and so started making a few errors.
Strength 5:00 [1]
Friday Mar 20, 2009 #
Strength 15:00 [1]
Running 30:00 [2] 5.25 km (5:43 / km)
shoes: Inov8 RocLite 315 no.2
Feeling tired and hamstrings started to feel sore again. But after 3 days of high intensity training I'm not surprised.
Badminton 1:30:00 [2]
Down goodwin with eddie.
Thursday Mar 19, 2009 #
Running 12:00 [2] 2.5 km (4:48 / km)
Gym 1:45:00 [3]
warm up
bar warm up x 2
2*4 OH box squats
Back Squats: 10*60; 8*65; 6*65; 6*70
DB Split Squats: 3*10*12.5kg each leg
Upper body
chest/row: 10*10; 10*10; 8*12.5; 8*12.5
shoulder/chins: 2*10*7.5kg; 2*8*10kg/10,10 -33; 8,8 -26 - picked up 12 on 8s but wasn't going to happen.
bar warm up x 2
2*4 OH box squats
Back Squats: 10*60; 8*65; 6*65; 6*70
DB Split Squats: 3*10*12.5kg each leg
Upper body
chest/row: 10*10; 10*10; 8*12.5; 8*12.5
shoulder/chins: 2*10*7.5kg; 2*8*10kg/10,10 -33; 8,8 -26 - picked up 12 on 8s but wasn't going to happen.
Running 20:00 [2] 3.8 km (5:16 / km)
shoes: Inov8 RocLite 315 no.2
Jog down to endcliffe and warm up/down
Running 25:00 [5] 4.9 km (5:06 / km)
shoes: Inov8 RocLite 315 no.2
Parlaufs in endcliffe. Didn't know how the body was going to take this, being in the gym and right hamstring that was feeling a bit tight. In a pair with neil.
Shouldn't have worn long sleeves or gloves, thought it was going to be colder this eveining after a relatively warm day.
Ran well and felt ok too, although was knackered in last 5 mins. Hamstrings seemed to hold up which was good, feel like I'm getting somewhere.
Shouldn't have worn long sleeves or gloves, thought it was going to be colder this eveining after a relatively warm day.
Ran well and felt ok too, although was knackered in last 5 mins. Hamstrings seemed to hold up which was good, feel like I'm getting somewhere.
Wednesday Mar 18, 2009 #
Strength 10:00 [1]
Running 44:30 [4] 11.0 km (4:03 / km) +145m 3:48 / km
shoes: Inov8 RocLite 315 no.2
Thought this was a few hundred metres longer when I measured it last semester but seems to have shrunk.
Good pace throughout hamstrings were good until left one had a similiar feeling to right one on sunday running up the hill at the end, so topped and stretched it and it was good again. Right shin was tight again when running on tarmac.
23.00 up
21.30 down
Good pace throughout hamstrings were good until left one had a similiar feeling to right one on sunday running up the hill at the end, so topped and stretched it and it was good again. Right shin was tight again when running on tarmac.
23.00 up
21.30 down
Tuesday Mar 17, 2009 #
Strength 10:00 [1]
Running 20:00 [2] 3.8 km (5:16 / km)
shoes: Inov8 RocLite 315 no.2
Running 16:30 [4] 3.5 km (4:43 / km)
shoes: Inov8 RocLite 315 no.2
5 laps of endcliffe park field starting and stopping at the monument, with 1 mins rest in between each. Right hamstring was fine but left was tight, especially at start of second lap so moved more during the rest to stop it siezing up.
2.30
2.28
2.26
2.24
2.19
Not feeling like I was getting into top gear and again legs didn;t want to go any faster in the last few hundred metres of each rep. Am planning on getting down to track intervals next tuesday.
2.30
2.28
2.26
2.24
2.19
Not feeling like I was getting into top gear and again legs didn;t want to go any faster in the last few hundred metres of each rep. Am planning on getting down to track intervals next tuesday.
C • ooo 3
Monday Mar 16, 2009 #
Circuits 1:00:00 [3]
Started off with 40/20 for the first 6 sets then went onto a 45/15 for last 2 sets
Running 7:00 [2] 1.5 km (4:40 / km)
Note
Ran 75k last week which probably a bit more than I should have done coming back from hamstring problem. Have been feeling tired today so am thinking of about 60k this week, see how it goes.
Sunday Mar 15, 2009 #
Running warm up/down 30:00 [1] 3.5 km (8:34 / km)
shoes: Inov8 RocLite 315 no.2
Start 2.5km
Orienteering 1:02:29 [3] 10.5 km (5:57 / km) +350m 5:06 / km
shoes: Inov8 RocLite 315 no.2
Farleton Knott
CSC Heat
Brown 9.4km
Northrop 59mins
Not a bad run, but was being weary of the limestone pavement trying not to damage the ankles.
Strange feeling in right hamstring running out of no.2 and had to stop and stretch it for a bit but then it seemed to be ok.
Chasing Nigel down to 17 tripped over something and slid head first along some grass. Somehow managed to avoid all rocks and other obstacles, my lucky day.
CSC Heat
Brown 9.4km
Northrop 59mins
Not a bad run, but was being weary of the limestone pavement trying not to damage the ankles.
Strange feeling in right hamstring running out of no.2 and had to stop and stretch it for a bit but then it seemed to be ok.
Chasing Nigel down to 17 tripped over something and slid head first along some grass. Somehow managed to avoid all rocks and other obstacles, my lucky day.
Saturday Mar 14, 2009 #
Running 1:05:00 [3] 11.3 km (5:45 / km)
DEE Winter Weekend
Morning run with chris K+O, aidan, ed, sean, matt w
Was quite a slow pace until we got to arnside tower at 6km, as we had to keep stopping and waiting. A better pace after that as some of us took a slightly longer route.
http://www.mapmyrun.com/run/united-kingdom/arnside...
Morning run with chris K+O, aidan, ed, sean, matt w
Was quite a slow pace until we got to arnside tower at 6km, as we had to keep stopping and waiting. A better pace after that as some of us took a slightly longer route.
http://www.mapmyrun.com/run/united-kingdom/arnside...
Orienteering 30:00 [3] 4.5 km (6:40 / km)
shoes: Inov8 RocLite 315 no.2
Hamsfell in the afternoon. 3.8km control pick, but controls were too far apart with too much detail in between to be a proper control pick. Was clean throgh most but too far left on 7, sure I'd made a mistake in the same place when I've been there previously. Path not on path the looks very like a path on the map a bit further south.
Friday Mar 13, 2009 #
Running 20:00 [3] 3.8 km (5:16 / km)
shoes: Inov8 RocLite 315 no.2
Down and back from the park. Ran at a good intensity in warm up but was gentle coming back. Shin wasn't so great on the tarmac so stuck to the grass where I could.
Running 5:00 [4] 1.38 km (3:37 / km)
shoes: Inov8 RocLite 315 no.2
Decided it was time to try out some intervals again, physio said this should be ok, along with longer runs.
Just wanted to get them moving again and get the lungs/heart used to it so didn't do too much. Two laps of endcliffe park field with stretching in between. Thought about upping the pace in last 200m but legs were having none of it. Hamstrings twinged a few times but that was about it.
Had about a 3-4 min rest in between them.
Just wanted to get them moving again and get the lungs/heart used to it so didn't do too much. Two laps of endcliffe park field with stretching in between. Thought about upping the pace in last 200m but legs were having none of it. Hamstrings twinged a few times but that was about it.
Had about a 3-4 min rest in between them.
Running 30:00 [2] 6.5 km (4:37 / km)
shoes: Inov8 RocLite 315 no.2
Got to Arnside at 5, no-one else there so went for a run a bit of a run round the coast and back over the hill, didn't go to the top of the Knott though.
http://www.mapmyrun.com/run/united-kingdom/arnside...
http://www.mapmyrun.com/run/united-kingdom/arnside...
Thursday Mar 12, 2009 #
Strength 7:00 [1]
Running 36:00 [2] 7.25 km (4:58 / km)
shoes: Inov8 RocLite 315 no.2
Just a plod up porters brook. Up was fine but wasn't thinking about legs at all. As soon as I started to think about them things started to tighten up. Right shin was a bit of a problem but probably just a reaction to all the road running I did yesterday.
Not sure on time, think I was on about 30mins in endcliffe park before I ran back up the short way.
Not sure on time, think I was on about 30mins in endcliffe park before I ran back up the short way.
Wednesday Mar 11, 2009 #
Running 23:00 [3] 5.0 km (4:36 / km)
Jog to hallam then around the edge of endcliffe park and a race up riversdale road with a bike.
Note: only 1.2k to hallam not 1.5 which I've been using the last few weeks.
Note: only 1.2k to hallam not 1.5 which I've been using the last few weeks.
Gym 1:30:00 [3]
Bar warm up (x2), better than last week
Back Squats 55kg (10) 60kg (8) 62kg (6) 65kg (6) - Little bit less than two weeks ago, thought I had only got up to 60.
chest press/inclined 10kg 3 sets (10 reps)
Shoulder Press/chins: 7.5kg and -26 (8-8-8)
Split DB 10kg 3*10 on each side
Plank circuit x 3, 1 mins rest
Didn't take nearly as long this week, maybe as it was only me doing them.
Back Squats 55kg (10) 60kg (8) 62kg (6) 65kg (6) - Little bit less than two weeks ago, thought I had only got up to 60.
chest press/inclined 10kg 3 sets (10 reps)
Shoulder Press/chins: 7.5kg and -26 (8-8-8)
Split DB 10kg 3*10 on each side
Plank circuit x 3, 1 mins rest
Didn't take nearly as long this week, maybe as it was only me doing them.
Running 1:05:00 [3] 13.0 km (5:00 / km) +234m 4:35 / km
Was intending on jogging up with shuoc to sportsman in crosspool and then to have a bit of a jog round hallamshire golf course and back. Then decided I might just to the first sportsman in the circuit, not quite realising how far I was going to run. Didn't race and danger, tom, little rob and neil soon got ahead and eventually I lost site of them and had to wait for Marcus and Zanthe to catch me up to know where I was going. Left them in hillsborough and went along to tesco and back along crookesmore road. Legs are feeling a bit pounded at the moment but haven't run that far on tarmac in a long time, if ever. However had no hamstring pain which was good.
http://www.mapmyrun.com/route/gb/norton/8810503163...
http://www.mapmyrun.com/route/gb/norton/8810503163...
Tuesday Mar 10, 2009 #
Running 37:00 [2] 7.5 km (4:56 / km)
Jog down to hallam for physio then a bit of a jog afterwards. Surprisngly was feeling really tired.
http://www.mapmyrun.com/route/gb/norton/6063971266...
http://www.mapmyrun.com/route/gb/norton/6063971266...
Physio 1:00:00 [1]
Monday Mar 9, 2009 #
Circuits 50:00 [3]
Was ten mins late from labs but warm up had only just started so didn't really miss anything.
45secs doubles
5 exercises 8 groups
45secs doubles
5 exercises 8 groups
Running 8:00 [2] 1.5 km (5:20 / km)
Jog home. Bag came undone on way back, sure I did it up properly and jeans fell out. Just hope I don't realise in next few days I'm missing something that fell out before i'd relaised it was open.
Sunday Mar 8, 2009 #
Running warm up/down 20:00 [1] 1.0 km (20:00 / km)
shoes: Inov8 RocLite 315 no.2
As soon as I got back hamstrings were feeling tight, especially right one so losts of stretching and exercises. Seemed to ease off a bit.
Orienteering 34:29 [4] 7.0 km (4:56 / km)
shoes: Inov8 RocLite 315 no.2
BUCS Relay 2nd Leg
Second
Danger came back first leg closely follwed by Doug. So started off with Mark Nixon just behind. Got ahead due to gaffle on 3 then going to 8 decided I wanted to run a bit faster so overtook him, thought I was too far right but instead of going left decided to stop, Mark ran down into what should obviously have not been my control and I decided to run down to it anyway. Wasn't mine and then decided to go and have a look where I had thought it was to begin with and it was there. Anyway by this time had lost a minute and proceeded into making a small mistake at 11 and generally being slow round the last loop from spectator.
Second last week and second this week.
Second
Danger came back first leg closely follwed by Doug. So started off with Mark Nixon just behind. Got ahead due to gaffle on 3 then going to 8 decided I wanted to run a bit faster so overtook him, thought I was too far right but instead of going left decided to stop, Mark ran down into what should obviously have not been my control and I decided to run down to it anyway. Wasn't mine and then decided to go and have a look where I had thought it was to begin with and it was there. Anyway by this time had lost a minute and proceeded into making a small mistake at 11 and generally being slow round the last loop from spectator.
Second last week and second this week.
Saturday Mar 7, 2009 #
Event: BUCS Championships 2009
Running warm up/down 30:00 [1] 1.5 km (20:00 / km)
shoes: Inov8 RocLite 315 no.2
Long warm up/down mainly for hamstrings
Orienteering 56:50 [4] 12.0 km (4:44 / km) +170m 4:25 / km
shoes: Inov8 RocLite 315 no.2
BUCS Esher Commons
10.7
Quite a good run. Felt like I was flowing well. Ended up 4th, 21secs down on 2nd so that was a bit disappointing but maybe if I hadn;t started so early I would have gained that extra few secs, or maybe not.
Slight mistakes on
5. Too far right as I thought I saw someone going into control. 10secs
17. Way too far left, hit the fence bounced back in then had to stop and look what the control was on. 20secs
26. Too far north, hit the small path but didn;t see it on the map but thought I needed to go south. 35secs
29. Started running down wrong path but realised fairly quickly. 15secs
30. Edge of open wasn't distinct and even though I had a bearing ended up took far left. Was about to start running down a path checked compass and decided it wasn't right looked up and saw correct path. 15secs
Total: 1.40
10.7
Quite a good run. Felt like I was flowing well. Ended up 4th, 21secs down on 2nd so that was a bit disappointing but maybe if I hadn;t started so early I would have gained that extra few secs, or maybe not.
Slight mistakes on
5. Too far right as I thought I saw someone going into control. 10secs
17. Way too far left, hit the fence bounced back in then had to stop and look what the control was on. 20secs
26. Too far north, hit the small path but didn;t see it on the map but thought I needed to go south. 35secs
29. Started running down wrong path but realised fairly quickly. 15secs
30. Edge of open wasn't distinct and even though I had a bearing ended up took far left. Was about to start running down a path checked compass and decided it wasn't right looked up and saw correct path. 15secs
Total: 1.40
Friday Mar 6, 2009 #
Running 32:00 [2] 6.5 km (4:55 / km)
shoes: Inov8 RocLite 315 no.2
Hamstring felt ok but stopped a couple of times anyway to do physio exercises. Didn't feel like I was putting any effort in at all as I didn't want to aggrevate it before this weekend. Felt tired at the end though.
Strength 20:00 [1]
Thursday Mar 5, 2009 #
Running 15:00 [2] 3.0 km (5:00 / km)
Gym 35:00 [3]
Wasn't there for long but did everything I wanted to do.
6mins on bike
Chest Press 27.5*10*3
Vertical Traction 30*12 felt v easy 40*12
Hip Flexor 27.5kg*12*2 each side
gym ball crucnhes 12 straight, 12 side, 12 across
3mins on bike
3mins rowing think it was about 650m
6mins on bike
Chest Press 27.5*10*3
Vertical Traction 30*12 felt v easy 40*12
Hip Flexor 27.5kg*12*2 each side
gym ball crucnhes 12 straight, 12 side, 12 across
3mins on bike
3mins rowing think it was about 650m
Strength 25:00 [1]
Hamstring only hurt for a while walking in between lectures.
Wednesday Mar 4, 2009 #
Running 20:00 [2] 3.0 km (6:40 / km)
Down to goodwin and jogging to/from start/finish
Orienteering 42:00 [3] 7.7 km (5:27 / km) +160m 4:56 / km
shoes: Inov8 RocLite 315
Ecclesall Woods Training
21 controls ~7k
Took the old pair of inov8s.
Didn't orienteer great in first half but second half was better. Hamstring was noticeable and decided to take it slowly, didn't tape ankles which also made sure I wasn't tempted to run fast. Was niggling a bit after i stopped running, think I will take the next couple of days easy, at least on the running side. Has now been over month since I've done any intervals which isn' the best preparation. Seeing physio again next tues so hopefully if not sorted by then will have to change something, eg not run for a week.
21 controls ~7k
Took the old pair of inov8s.
Didn't orienteer great in first half but second half was better. Hamstring was noticeable and decided to take it slowly, didn't tape ankles which also made sure I wasn't tempted to run fast. Was niggling a bit after i stopped running, think I will take the next couple of days easy, at least on the running side. Has now been over month since I've done any intervals which isn' the best preparation. Seeing physio again next tues so hopefully if not sorted by then will have to change something, eg not run for a week.
Tuesday Mar 3, 2009 #
Table Tennis 45:00 [1]
with eddie in stephenson. Hamstring hasn't been bad at all today, may even attempt a bit of running later.
Running 40:00 [2] 7.5 km (5:20 / km) +160m 4:49 / km
Legs been no problem all day so decided to go for a gentle run for about 30mins. Was dark so decided to keep to the roads. Was out for a bit longer than I intended and wasn't sure where I was entirely until I found Manchester Road on the way back. Speeded up in the last couple of km and had to slow myself down so not to overdo it.
http://www.mapmyrun.com/route/gb/norton/9195839300...
http://www.mapmyrun.com/route/gb/norton/9195839300...
Monday Mar 2, 2009 #
Physio 1:00:00 [0]
Had already booked appointment to work on posture but hamstring was sore again when I woke up, same as last week, so Alison looked at that as well. A few more exercises to do.
Circuits 1:00:00 [3]
45/15 doubles
Side lifts/planks coming along good. Only one exercises agrevated the hamstring so didn'd do that and only jogged really slowly.
Side lifts/planks coming along good. Only one exercises agrevated the hamstring so didn'd do that and only jogged really slowly.
Sunday Mar 1, 2009 #
Running 10:00 [1] 1.0 km (10:00 / km)
shoes: Inov8 RocLite 315 no.2
Orienteering 35:46 [4] 7.9 km (4:32 / km)
shoes: Inov8 RocLite 315 no.2
British Relays
2nd Shuoc
6.6km
Set off minute behind Rob Baker and was about 40secs behing him at no.4 where I could see him. Then slight mistake on 5/6 cost me 15secs and saw him running out of 7 but again lost a little bit of time.
Came out of the wood to 8 and could see him again in just reaching 8 but that was the last I saw. Frustrated as didn't feel like I was running that fast and with clean route through 5/6/7 would have been right behind him.
Then lost a little bit on 12 and ran round the rhodes at 13, probably ran past the control without seeing it and lost another minute. Fortunately managed to keep 2nd place but was a good oppurtunity for a win with a poorer turnout than usual.
Hanstring was again good but walking back to the tent started feeling it, maybe tried a bit too much on the run in.
2nd Shuoc
6.6km
Set off minute behind Rob Baker and was about 40secs behing him at no.4 where I could see him. Then slight mistake on 5/6 cost me 15secs and saw him running out of 7 but again lost a little bit of time.
Came out of the wood to 8 and could see him again in just reaching 8 but that was the last I saw. Frustrated as didn't feel like I was running that fast and with clean route through 5/6/7 would have been right behind him.
Then lost a little bit on 12 and ran round the rhodes at 13, probably ran past the control without seeing it and lost another minute. Fortunately managed to keep 2nd place but was a good oppurtunity for a win with a poorer turnout than usual.
Hanstring was again good but walking back to the tent started feeling it, maybe tried a bit too much on the run in.