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Training Log Archive: RobB

In the 7 days ending Jan 11, 2009:

activity # timemileskm+m
  Running5 5:06:49 42.2(7:16) 67.91(4:31)
  S+C3 2:35:00
  Cross training1 55:00
  Orienteering1 43:00 5.59(7:41) 9.0(4:47)
  Total7 9:19:49 47.79 76.91
  [1-5]7 8:19:49

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Sunday Jan 11, 2009 #

Orienteering 43:00 [5] 9.0 km (4:47 / km)

Orienteering at Tankersley. First time I had raced here competitively and was looking forward to it (kind of). Started 1 minute down on OJ without knowing it (the start box had no one in when I ran to it honest!) and caught him up owing to a slight mistake he made early on. OJ then proceeded to run away from me - really struggled after yesterday and he seemed to love jumping over branches and changing direction and speed in a way that I struggled to keep up with. I always think that OJ runs like an excited 12 year old when I see him orienteering - sprinting in and out of controls and ducking and diving through the foliage.

I lost sight of him in the last 1/3rd, and made a slight (20s) mistake, so was expecting him to beat me overall. Turns out he also made a small mistake at the penultimate so I sneaked the victory. Magic was close on our heels.

My first victory in an O event for a long time, and the first of the year - tempted to retire undefeated!

Running 1:10:00 [2] 13.0 km (5:23 / km)

Warm up (knee ok, but back stiff) and then a long run home. Cabbaged by the time I was putting the key in the door.

Saturday Jan 10, 2009 #

Running race (Yorkshire XC Champs) 34:49 [5] 6.62 mi (5:16 / mi)
ahr:163 max:168

Yorkshire XC Champs. Had managed to avoid thinking about this too much during the week. Was looking forward to it but was worried about my knee and amount of specific training I had done relative to last year.

Course was convoluted and frozen solid with a few undulations. Went out steadily and sat behind David Archer and then made my way through the field during the first 1/3rd. Had a nice battle with Andy Heyes but was a bit miffed when he finished with a lap to go!

Finished 16th last year so was hoping for something similar. I came 19th this year but the field had changed considerably - including a flying Speakey! In 2008 I was 5.78% behind the winner this year 5.60%. Hopefully will pick up a bit for the Northern's and nationals.

Was chuffed to get the 3rd place team prize which had a big orienteering presence including Sprotty Snr, Sprotty Jnr, OJ and myself. Nice work guys. Results here.

Running warm up/down 20:00 [2] 2.5 mi (8:00 / mi)

Friday Jan 9, 2009 #

S+C 50:00 [3]

S+C session on my tod. Cycled to the gym and it was properly cold - the coldest I have known it. My gym buddies were nowhere to be seen.

Session was solid - knee not bothered with any of the squat stuff.


Saw Kim re my knee. As I thought (and was hoping) it was not too serious and was referred pain from my hip. The theory is that the beer induced running over the weekend meant I relaxed my muscles too much exasperating my normal imbalances. Hip got really tight. Apparently Tim suffered a similar problem.

Thursday Jan 8, 2009 #

Cross training 55:00 intensity: (15:00 @1) + (40:00 @4)

Knee really sore now so stuck on the cross trainer. Forgot how sweaty session were at the gym. Did a foxdahl session - did 90:30s (hard efforts at level 10 over 250 watts).

Wednesday Jan 7, 2009 #

Running 44:00 [2] 6.0 mi (7:20 / mi)

Run to work and then run to climbing. Knee really sore on the run to the climbing.

S+C (climbing) 1:00:00 [0]

First time at t'works for the year. Could tell that I had not been climbing for a while (well a hell of a long while).

Tuesday Jan 6, 2009 #

Running 1:20:00 [2] 10.0 mi (8:00 / mi)

RTW then to track and then home. Baltic all the way.

Running intervals 23:00 [5] 4.0 mi (5:45 / mi)

4 x 1600 with 55 seconds recovery. Freezing at the track but luckily it was not frosted. Ran the reps in 5.03, 5.08, 5.04, 5.03. Really struggled half way through first interval and on the second, but last two felt slightly better (probably because I was focusing on sticking in behind Jo).

Pushed along nicely by lots of others - especially Pete on the start of the third.


Got my confirmation letter today that I have got an entry for London - let the 3 months and 19 days of pain commence.

Monday Jan 5, 2009 #

S+C 45:00 [3]

Gym stuff with OJ, Candyman and Kim. Struggled a bit and felt really stiff.

There were loads of orienteers in the gym today - must be a new year's resolution!

Running 35:00 [2] 5.0 mi (7:00 / mi)

Run to and from gym. Right knee is really sore (as it was for part of the run on Sunday) not sure what has caused it. I am hoping that it is a over dancing / stumbling related injury from Saturday that will go away in the next few days. Have arranged a session with Kim just in case.

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