Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dstansfield

In the 28 days ending Feb 28, 2015:

activity	#	time	miles		km		+m
running	25	14:24:47	100.2	(8:38)	161.25	(5:22)	2355
orienteering	6	5:14:49	24.11	(13:03)	38.8	(8:07)	910
cycling	9	3:42:00
Total	33	23:21:36	124.31		200.05		3265

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Saturday Feb 28, 2015 #

Note
(sick) (rest day)

A bit virusy, feeling awful yesterday and a bit better today. I always seem to get I'll when I stop training which is very odd, something physiological?: P

Thursday Feb 26, 2015 #

cycling 40:00 [3]

Cycle to not quite braco and back

Wednesday Feb 25, 2015 #

cycling 25:00 [3]

Feeling left Achilles going up stairs so went for a short cycle which didn't aggravate it...

Tuesday Feb 24, 2015 #

Note
(rest day)

Achilles is dodgy, cycling tomorrow and will see how it's feeling...

Monday Feb 23, 2015 #

4 PM

running 1:10:00 [3] 13.0 km (5:23 / km) +180m 5:02 / km

Utterly grim weather...

Sunday Feb 22, 2015 #

2 PM

running race 27:58 [5] 7.85 km (3:34 / km) +100m 3:21 / km

Got a crippling stitch for about a mile in the middle which was really annoying... But then finished really strongly and didn't really feel especially tired at the end. 17th I think and quite a way down, would have liked to be faster and reckon could have gone much better without being crippled by a stitch and easing off at the end.

Saturday Feb 21, 2015 #

9 PM

cycling 15:00 [3]

In and out. Did a bit of gardening and as a result my back a bit tired!

Friday Feb 20, 2015 #

6 PM

cycling 20:00 [3]

In and out for an hour of five a sides

Thursday Feb 19, 2015 #

running 23:10 [3] 4.35 km (5:20 / km) +30m 5:09 / km

With Clare and Lizzie around the field, looking for something easy to stretch my legs. We did 1 minute, 8x25 seconds, 1 minute. Feeling very tired still!

cycling 10:00 [3]

Home

Wednesday Feb 18, 2015 #

Note
(rest day)

Busy all day, probably a good thing:L

Tuesday Feb 17, 2015 #

6 PM

running 1:07:54 [4] 14.35 km (4:44 / km) +240m 4:22 / km

Wasn't meant to be this long or fast but friend I was running with was a bit late and because of this he needed to push the pace. Tiiiired, many easy days now:L

C • 2

Monday Feb 16, 2015 #

11 AM

running 20:00 [2] 3.0 km (6:40 / km) +50m 6:09 / km

Good warm up.

orienteering 49:30 [3] 6.1 km (8:07 / km) +200m 6:58 / km

Long practice in Dalruzion. Going well but not fast.

running 7:45 [2] 1.7 km (4:34 / km)

3 PM

running 15:00 [2] 2.0 km (7:30 / km) +20m 7:09 / km

Waaaarming up.

orienteering 38:00 [3] 4.3 km (8:50 / km) +30m 8:32 / km

Middle. Solid first half hitting everything then something went and the second half was a bit pish. Got angry and it fell to pieces, lessons learnt;)

Sunday Feb 15, 2015 #

11 AM

running 5:00 [2] 1.0 km (5:00 / km)

Warming up with some drills etc, pretty warm already having walked all the way up the hill

orienteering 56:00 [3] 5.8 km (9:39 / km) +220m 8:07 / km

Some out and back middle practice on Craig A Barns. Went well and again a lot of advice, really trying to focus throughout but was tiring mentally on the last loop so it fell apart somewhat...

2 PM

running 20:00 [2] 2.5 km (8:00 / km) +30m 7:33 / km

A good warm up for the sort-of-first-leg-simulation. Lots of jogging and (not enough) drills.

orienteering 40:00 [4] 6.1 km (6:33 / km) +140m 5:53 / km

A good head to head with all the guys attempting to do our own orienteering with the target to come back in the front back, as is required in a relay.
Tragic route to the first controleaning hard running for the first couple to get back to the front then a scrappy race, often being pulled off line and paying too much attention to other people. Started focussing through the middle part and finished well. The process was there when I really focussed but for a large part of it I was relying too heavily on others. Was OK in the end but as was pointed out would have had all sorts of troubles in a big international. Was behind by 40 metres or so at the start of the last loop due to me tginking i had missed a control out for some reason. Pushed on to catch them and just managed to push away from Alex on the hill at the end...
My sole came away from my shoe about half way and the insole fell out so running through the felled areas was a little sore:')

running warm up/down 6:00 [2] 1.0 km (6:00 / km)

Saturday Feb 14, 2015 #

2 PM

orienteering 1:11:19 [3] 9.5 km (7:30 / km) +250m 6:38 / km

A few loops on Linn of Tummel on the training long weekend. Good stuff and seemed to be going well. Pretty bad on the first loop but progressively better over the next three. Lovin it and being given a lot of stuff to think about by the various coaches. Seemed very productive

running warm up/down 10:00 [3] 1.5 km (6:40 / km) +20m 6:15 / km

Playing with the shafts

Friday Feb 13, 2015 #

cycling 20:00 [3]

In and out feeling dead

12 PM

running 50:00 [2] 7.25 km (6:54 / km) +80m 6:32 / km

A jog with Anna around the alternative back road. Glad of the slower pace as feeling like a total cripple. Gid chat

Thursday Feb 12, 2015 #

Note

The badminton I played yesterday has left me with some painful underused core muscles and burnt out glutes. The former is meaning going to the toilet can be a bit of a struggle.

7 PM

running 20:00 [2] 4.0 km (5:00 / km) +5m 4:58 / km

Warm up and down and some drills.

running 14:50 [5] 5.0 km (2:58 / km) +10m 2:56 / km

Half an hour of loops around one of the buildings at the uni in pairs so equal recovery with hands on knees!! Running pretty well so feeling goood. Will have very sore calves tomorrow:/
A couple of very tight corners make the pace pretty respectable.
Wore very supportive shoes and felt no sign of discomfort from anywhere.
Thinking about it this is probably a good speed session for sprints, two tight corners on each rep and consequently a couple of hard accelerations!

C • Central 3

Wednesday Feb 11, 2015 #

cycling 20:00 [3]

12 PM

running 46:30 [3] 9.63 km (4:50 / km) +200m 4:22 / km

To the monument then back to a friends. Not feeling great so an easy day today

6 PM

running 10:00 [2] 2.2 km (4:33 / km) +20m 4:21 / km

Home after an hour of badminton, feeling tiiired

Tuesday Feb 10, 2015 #

11 PM

running 10:00 [2] 2.0 km (5:00 / km) +20m 4:46 / km

Jog home

Monday Feb 9, 2015 #

12 PM

running 26:30 [4] 5.27 km (5:02 / km) +60m 4:45 / km

With Lizzie I did 6x 25 second very shallow hill sprints before smashing out a solid 2x 2 minutes on my own. Was planning on doing a longer session but those sprints really took it out of me and an on a pretty big week already. Was sub 3.20s pretty comfortably on the up and down muddy field although should have really manned up and done some more. Wore spikes just to wear them in a little...

Reaaaally tingly in lower Achilles, what is that:L ?

C • Achilles 1

Sunday Feb 8, 2015 #

3 PM

running 57:45 [3] 7.1 km (8:08 / km) +550m 5:52 / km

With Iain after we had ditched our bikes. Up into the Ochills. A lot of climb over some tough terrain. Good stuff:L

cycling 1:00:00 [2]

To and from the Inn with various stops at various places for varying amounts of food.

7 PM

cycling 12:00 [3]

Iiiin and out

Saturday Feb 7, 2015 #

1 PM

running 1:25:00 [3] 15.0 km (5:40 / km) +200m 5:19 / km

With Dad to the monument and then met Anna for a short run. Feeling pretty good in general. No hard running since Wednesday since calves and Achilles are veeery tight

11 PM

running 12:00 [3] 2.2 km (5:27 / km) +25m 5:10 / km

Home

Friday Feb 6, 2015 #

5 PM

running 1:05:00 [3] 12.0 km (5:25 / km) +180m 5:02 / km

Monument then a big loop. Have never seen Dunblane looking so picturesque.

Thursday Feb 5, 2015 #

running 1:30:00 [3] 16.0 km (5:38 / km) +200m 5:18 / km

Monument, reservoir and home. Nearly opted for Dumyat but friend I was with had social commitments... Good stuff and feeling pretty sore but not too tired after yesterday.

Wednesday Feb 4, 2015 #

orienteering 1:00:00 [3] 7.0 km (8:34 / km) +70m 8:10 / km

Hacking around a forest! Nice run but wasn't exactly the most focused or speedy and missed out two controls due to some extreme laziness:L Actually quite enjoyed trudging in the dark through green all alone for once:L

1 PM

running race 4:15 [5] 1.5 km (2:50 / km)

Scottish Schools heat. Knew I wasn't going to win seeing as someone I was racing had run 3.52 so I needed to get through as one of the fastest losers. Tried to push the pace from the start and not let him control it and slow me down. Slowed down mahorly on the back straight to finish as I thought I had made it comfortably:P turns out there was only a second in it...

running 20:00 [3] 4.0 km (5:00 / km)

Was probably more but a load of warming up and down throughout the day.

3 PM

running race 4:07 [5] 1.5 km (2:45 / km)

Got boxed in at the start and lost focus about half way through letting Alex and some other guy run away with third place. Going into the last lap was probably 2 or 3 seconds down and just decided to go for it. Caught fourth but just missed out on Alex by half a second. I should have kicked earlier as seemed to move pretty fast on the last lap when I did:/
Bit annoying but a good time to work from and shows I am faster than this time last year with no track work and a distinct lack of speedy sessions:L Winner went sub 4, give it some time and I will hopefully be there:L

Tuesday Feb 3, 2015 #

Note
(rest day)

Feeling tired and a bit ill, whoooop. Nothing a good nights sleep can't fix...

Monday Feb 2, 2015 #

running 40:00 [3] 7.0 km (5:43 / km) +80m 5:24 / km

With Anna up to Dykedale for a loop. Feeling tiiiired but nice run, really beautiful night with the moon et al. Loving it!!

Sunday Feb 1, 2015 #

1 PM

running 25:03 [4] 5.15 km (4:52 / km) +25m 4:45 / km

Warm up jog then 10x 20 seconds sprint and 40 seconds jog. An attempt to get my legs moving with a bit of speed before the Scottish schools 1500 on Wednesday. I felt extremely slow...

8 PM

running 11:00 [3] 2.2 km (5:00 / km) +30m 4:41 / km

Home. Feeling veeery tired. Easy couple of days now. Was going to be going up Sheriffmuir tonight but throat feeling a tiny bit dodgy and I think all these late runs home are catching up with me...

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