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Training Log Archive: RobB

In the 7 days ending Jan 15, 2009:

activity # timemileskm+m
  Running5 7:25:49 59.15(7:32) 95.19(4:41)
  S+C2 1:35:00
  Orienteering1 43:00 5.59(7:41) 9.0(4:47)
  Total7 9:43:49 64.74 104.19

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Thursday Jan 15, 2009 #

Running 1:30:00 intensity: (1:00:00 @3) + (30:00 @4) 11.0 mi (8:11 / mi)

Run from work to Hallamshire then to on to Middlewood estate for some hills. Good tough session - 3 lots of hills (about 1 min) in a set and we knocked out 4. There was a good group of lads running together which was good.

Running 36:00 [2] 5.25 mi (6:51 / mi)

Run to work - it was eventful (for a run to work). Stopped off at the post office to pick up a parcel that was apparently too big for the post box. The reason the parcel was too big was that they had matched me with 2 parcels - 1 of which looked like it was a laptop (or some other kind of computer type thing). The thing is I hadn't ordered a laptop / computer type thing. It was not even addressed to me - no idea how they had matched it with me, it had someone elses name and address on!. Thought about walking out of the sorting office for about 5 seconds but passed the parcel back - the bloke behind the counter was not in the slightest bit bothered - must happen all the time.....and then....outside of ponds ford there was a massive jam of cars - basically a lorry (no where to be seen) had dropped off two/three boxes of crisps and a crate of ribena. Helped clear up some of the mess (good deed for the day) but resisted the box of crisps (they were prawn cocktail). How exciting!

Wednesday Jan 14, 2009 #

Running 23:00 [2] 3.2 mi (7:11 / mi)

Run to the works. Late leaving work so didn't really get to do much climbing.

Running 54:00 [3] 8.0 mi (6:45 / mi)

Early morning run (but not a Shep style early session). Felt stiff from track - which was not surprising since I got in, eat, slept and then went running again.

Tuesday Jan 13, 2009 #

Running intervals 38:00 [4] 4.5 mi (8:27 / mi)

Ian produced his magic bag tonight. 24 minutes of running - shortest rep was 45 seconds and longest 4 minutes. We pulled out all the shortest reps first so were stuck with the long sessions at the end.

Feeling tired tonight but not too bad.

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

RTW, RTT, RTH. Run home was lonely - no one wanted to play.

Monday Jan 12, 2009 #

S+C 45:00 [3]

Gym session at lunch time. Normal stuff - couldn't get on the squats bar (group of 8 doing reps together!) so had to use the fixed bar which was a bit rubbish.

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.

Note

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.

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