Training Log Archive: ChasIn the 30 days ending Nov 30, 2013:
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| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||||||||||
Saturday Nov 30, 2013 #
11 AM
Orienteering 45:00 [3] 4.0 mi (11:15 / mi)
shoes: Innov8 Mudclaw
Easy run around an old Green course at Leigh Woods with Phil and Helen.
Thursday Nov 28, 2013 #
3 PM
Trail running 52:00 [3] 6.0 mi (8:40 / mi)
Hades Clough route, as last week. R Achilles very slightly grumbly so ice afterwards.
Wednesday Nov 27, 2013 #
10 AM
Terrain walking 1:00:00 [1] 4.0 mi (15:00 / mi)
shoes: Innov8 Mudclaw
Checking control sites at Storthes Hall for EPOC Christmas event. Actual time 2 hours. It's going to be strange running JK Relay there in 2.5 years...
12 PM
Orienteering 35:00 [3] 3.5 mi (10:00 / mi)
shoes: Innov8 Mudclaw
Test running the Blue course. 4.5km with quite a bit of climb (assuming Planner has the scale correct). Brambles not so bad when you're racing.
Tuesday Nov 26, 2013 #
Note
(rest day)
Extra post SPOOK rest day. Mainly because I couldn't fit anything in.
Monday Nov 25, 2013 #
Note
(rest day)
Post Captain's hungover golf at Beauchief. Reasonable standard this year; my 94 wasn't good enough to beat Chappers (89).
Sunday Nov 24, 2013 #
12 PM
Orienteering race 34:54 [4] 3.5 mi (9:58 / mi)
Yorkshire Middle Dist Champs, Brimham Rocks. Black course (M18 to M40), 4.5km, 110m.
Good race, clean except for a few loops around lumps of rock looking for the flag. Less than 2 mins lost in total. Great run by Joe Woodley to do 31, but pleased to pip Mikey for 3rd by 7 seconds.
Routegadet: http://www.claro.routegadget.co.uk/claro/reitti.cg...
Good race, clean except for a few loops around lumps of rock looking for the flag. Less than 2 mins lost in total. Great run by Joe Woodley to do 31, but pleased to pip Mikey for 3rd by 7 seconds.
Routegadet: http://www.claro.routegadget.co.uk/claro/reitti.cg...
Trail running 15:00 [3] 1.5 mi (10:00 / mi)
Warm down lap of the area.
Saturday Nov 23, 2013 #
11 AM
Orienteering race 26:52 [4] 2.0 mi (13:26 / mi)
SPOOK Relays, Burbage Valley and Boulders. Team with Mikey.
2nd leg, course C1. Approx 2.5km. Disaster! Lost the ability to orienteer. Stopped too early on no.1 and lost a couple of minutes, but it really went wrong once I got on the 1:2,000 map of the boulders. Never really got into the map at all and binned time on virtually every control. Oli took about 15 mins for this leg! Left Mikey with quite a bit of work to do....
2nd leg, course C1. Approx 2.5km. Disaster! Lost the ability to orienteer. Stopped too early on no.1 and lost a couple of minutes, but it really went wrong once I got on the 1:2,000 map of the boulders. Never really got into the map at all and binned time on virtually every control. Oli took about 15 mins for this leg! Left Mikey with quite a bit of work to do....
Orienteering race 22:40 [4] 2.0 mi (11:20 / mi)
Leg 4, course B2 another 2.5km.
A lot better this time; just a couple of minor misses in the boulders. Still in contention with Marky/Wardy and Chappers/Simon thanks to Mikey.
A lot better this time; just a couple of minor misses in the boulders. Still in contention with Marky/Wardy and Chappers/Simon thanks to Mikey.
Orienteering race 16:57 [4] 1.5 mi (11:18 / mi)
Leg 6, course A1, 2.2km.
Mikey set me off just in front of Marky and Chappers so the pressure was on. Fortunately I'd regained the ability to orienteer (and we didn't go into the boulders) and I held them off (and even overtook Dan Hartman) despite Marky having the same course.
Great race and great fun in the boulders. Real shame the forest is now due for felling...
Results: http://www.southyorkshireorienteers.org.uk/event/2...
Mikey set me off just in front of Marky and Chappers so the pressure was on. Fortunately I'd regained the ability to orienteer (and we didn't go into the boulders) and I held them off (and even overtook Dan Hartman) despite Marky having the same course.
Great race and great fun in the boulders. Real shame the forest is now due for felling...
Results: http://www.southyorkshireorienteers.org.uk/event/2...
Friday Nov 22, 2013 #
9 AM
Note
(rest day)
Golf. Broke 100 again (just). R Achilles just very slightly niggly today. Rest day planned anyway. Hopefully it'll be OK in terrain over the weekend.
Thursday Nov 21, 2013 #
3 PM
Trail running 53:00 [3] 6.0 mi (8:50 / mi)
Hades Clough route. Feeling pretty strong. Pleasing after 18 holes of golf in the morning. Last ran this route on 19/7 (52 mins).
Wednesday Nov 20, 2013 #
10 AM
Cycling 1:05:00 [2] 11.5 mi (5:39 / mi)
Now standard route: Digley, Yateholme, Hades and Cartworth Moor, as 6/11. This route seems to take longer each time I do it. It was a bit windy today, or maybe I'm just getting older...
3x10 heel raises.
3x10 heel raises.
Tuesday Nov 19, 2013 #
6 PM
Road running 42:00 [3] 5.0 mi (8:24 / mi)
Yateholme circuit, anticlockwise for a change. Decided to call this 'road running' from now on as it's over half tarmac. Calf didn't stiffen up this time which is good but still taking it pretty steady, particularly on the downhill.
Sunday Nov 17, 2013 #
12 PM
Trail running 1:00:00 [3] 7.0 mi (8:34 / mi)
Footpaths around Dewsbury (inc a bit of the Kirklees Way) whilst Louise played netball.
Good week meeting target of 4 sessions and 20 miles. A few more of the same (but with a bike ride) before increasing distance.
Good week meeting target of 4 sessions and 20 miles. A few more of the same (but with a bike ride) before increasing distance.
Saturday Nov 16, 2013 #
9 AM
Note
Huddersfield Park Run. Supporting kids: Mikey 7th of 458 in 18.13mins.
Would like to have a go myself but only when I have confidence Achilles will survive. No point trying to keep up with Mikey now anyway...
Would like to have a go myself but only when I have confidence Achilles will survive. No point trying to keep up with Mikey now anyway...
1 PM
Orienteering 45:00 [3] 4.5 mi (10:00 / mi)
SYO training planned by Kris Jones. Redmires.
3x 2km courses: Simplification, Corridor and Contour Only.
Orienteering smoothly, particularly the first two exercises. Lovely runnable bit of wood and moorland. Achilles fine.
3x 2km courses: Simplification, Corridor and Contour Only.
Orienteering smoothly, particularly the first two exercises. Lovely runnable bit of wood and moorland. Achilles fine.
Friday Nov 15, 2013 #
Note
(rest day)
Just 104 at golf today.
Achilles just ever so slightly niggly. Running two days in a row? Rest day planned anyway.
Achilles just ever so slightly niggly. Running two days in a row? Rest day planned anyway.
Thursday Nov 14, 2013 #
10 AM
Terrain running 55:00 [3] 5.5 mi (10:00 / mi)
Loop of Broomhead Moor en route to Sheffield.
12 PM
Note
Physio session with Kim. Loosening calves as usual, but just precautionary now.
Wednesday Nov 13, 2013 #
12 PM
Trail running 55:00 [3] 6.0 mi (9:10 / mi)
Through Brigsteer Woods and up onto Scout Scar all way to the Mushroom and back. Very pleasant. Just very slight niggle in R Achilles to start with.
Tuesday Nov 12, 2013 #
Note
(rest day)
Still feeling tired and slight initial soreness in R Achilles. I have gone Golf, MTBO, O'ing, Golf (and turned 49!) over the last 4 days so extra rest day called for.
Monday Nov 11, 2013 #
Note
(rest day)
A bit of general achiness this morning but nothing too worrying. Achilles and calf felt fine playing golf in afternoon.
Sunday Nov 10, 2013 #
Event: SN Regional SE League
11 AM
Orienteering race 52:00 [4] 5.5 mi (9:27 / mi)
shoes: Innov8 Mudclaw
SN Trophy, Frith and Windmill Hills. Short Brown, 8.2km, 285m.
Really enjoyed this; great area (Windmill Hill especially) and lovely autumnal day. Good warm up. Virtually clean race. Only very minor time losses, eg going right over top of hill from 2 to 3, miss in circle at 16 and 19. No more than 2 mins lost in total. Calf and achilles feeling pretty good, just slightly niggly towards the end. Good warm down after. Left calf did still stiffen up somewhat on the drive home.
First old man. 3 mins ahead of John Duckworth and more from Alan Velecky and Clive H. Beaten by a couple of young wippersnappers (inc Mikey). Pretty pleased.
Really enjoyed this; great area (Windmill Hill especially) and lovely autumnal day. Good warm up. Virtually clean race. Only very minor time losses, eg going right over top of hill from 2 to 3, miss in circle at 16 and 19. No more than 2 mins lost in total. Calf and achilles feeling pretty good, just slightly niggly towards the end. Good warm down after. Left calf did still stiffen up somewhat on the drive home.
First old man. 3 mins ahead of John Duckworth and more from Alan Velecky and Clive H. Beaten by a couple of young wippersnappers (inc Mikey). Pretty pleased.
Saturday Nov 9, 2013 #
11 AM
Cycling race 58:32 [2] 9.0 mi (6:30 / mi)
MTBO race Shirebrook Valley, Sheffield. A course, 10km straight line.
Quite straightforward navigationally but my biking skills weren't quite up to scratch. Pushed bike up more hills than I probably should have. Good fun though. About 7 mins down on the big guys. 6th of 10.
Results: http://www.bmbo.org.uk/images/event/c60e2a5738092c...
Quite straightforward navigationally but my biking skills weren't quite up to scratch. Pushed bike up more hills than I probably should have. Good fun though. About 7 mins down on the big guys. 6th of 10.
Results: http://www.bmbo.org.uk/images/event/c60e2a5738092c...
Friday Nov 8, 2013 #
9 AM
Note
Notable golfing event: my first sub 100 round at Meltham. 94!
Just 24 over par for the winter course (and that included a 10). Hopefully not just a fluke....
Just 24 over par for the winter course (and that included a 10). Hopefully not just a fluke....
4 PM
Trail running 27:00 [3] 3.0 mi (9:00 / mi)
Digley. Steady as still nervous about calf, but all OK.
Thursday Nov 7, 2013 #
2 PM
Road running 10:00 [3] 1.0 mi (10:00 / mi)
Jog to newsagent to test out my calf. Surprisingly felt fine, despite some soreness first thing this morning. I'll try something a bit longer tomorrow.
Wednesday Nov 6, 2013 #
11 AM
Cycling 1:02:00 [2] 11.5 mi (5:23 / mi)
Digley, Yateholme, Hades, Arrunden, Cartworth Moor, as 2/10. As much to test my mountain bike out as anything. Entered Killian's MTBO on Saturday.
Left calf feeling a bit tight today; I think I must have pulled it again. Frustrating!
3x10 heel raises. Both legs about the same now, probably thanks to weakening the left one yesterday.
Left calf feeling a bit tight today; I think I must have pulled it again. Frustrating!
3x10 heel raises. Both legs about the same now, probably thanks to weakening the left one yesterday.
Tuesday Nov 5, 2013 #
6 PM
Trail running 43:00 [3] 5.0 mi (8:36 / mi)
Full Yateholme circuit with headlight. This loop is probably 50/50 road/stoney track. Achilles OK but worried about left calf (pulled it last time I did this route) so very easy down last hill from Holme (after racing a rat through the village). Calf did still seem to tighten up towards the end. Stretching, rollers and ice afterwards.
Monday Nov 4, 2013 #
Note
(rest day)
Achilles still absolutely fine this morning:-)
3x10 heel raises. Still slightly weaker on right leg.
Training plan for the winter:
Mon: Rest day.
Tues: Road/track run, building up distance and speed slowly.
Wed: Bike ride.
Thurs: Terrain run, building up distance to 90-100 mins.
Fri: Rest day.
Sat: O race/technique or footpath run.
Sun: O race.
Target at present to get 20 miles/week consistantly, but hopefully 30 later in the winter. I plan to see Kim at least once a month to keep calves/achilles in working order.
3x10 heel raises. Still slightly weaker on right leg.
Training plan for the winter:
Mon: Rest day.
Tues: Road/track run, building up distance and speed slowly.
Wed: Bike ride.
Thurs: Terrain run, building up distance to 90-100 mins.
Fri: Rest day.
Sat: O race/technique or footpath run.
Sun: O race.
Target at present to get 20 miles/week consistantly, but hopefully 30 later in the winter. I plan to see Kim at least once a month to keep calves/achilles in working order.
Sunday Nov 3, 2013 #
11 AM
Orienteering race 1:04:25 [4] 6.0 mi (10:44 / mi)
LOC Event, Subberthwaite. Brown course, 8.0km, 300m.
Nice clean run but feeling very slow, particularly on the hills. Hopefully just lack of fitness. Beat Mikey thanks to him blowing 3 mins at no 3. 8 mins down on Mike McIver. Achilles perfectly OK; no soreness or anything. Jog to/from start/finish.
Nice clean run but feeling very slow, particularly on the hills. Hopefully just lack of fitness. Beat Mikey thanks to him blowing 3 mins at no 3. 8 mins down on Mike McIver. Achilles perfectly OK; no soreness or anything. Jog to/from start/finish.
Saturday Nov 2, 2013 #
2 PM
Orienteering 50:00 [3] 4.0 mi (12:30 / mi)
YHOA Junior Squad training, Bishop Woods. 2 lots of collecting controls and one run round a short green course in the dark bit. Big reminder of how much I now struggle to read the map in the dark; had to stop in the clearings and use map memory when I went into the green. Must have another go with contact lenses!
Friday Nov 1, 2013 #
Note
(rest day)