Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dstansfield

In the 31 days ending Oct 31, 2014:

activity	#	time	miles		km		+m
running	25	16:01:57	118.91	(8:05)	191.37	(5:02)	3125
orienteering	7	4:56:28	35.05	(8:28)	56.4	(5:15)	590
swimming	1	10:00	0.31	(32:11)	0.5	(20:00)
Total	30	21:08:25	154.27	(8:13)	248.27	(5:07)	3715

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Thursday Oct 30, 2014 #

7 PM

running 12:11 [5] 3.98 km (3:04 / km) +50m 2:53 / km

With central for the first time in ages... 3x a road loop with two minute recovery. Would have maybe dobe one more but left calf is feeling very weak. Faster times than last year which is nice:L although really struggled on the third.
4.04, 4.00, 4.07

C • central 3

running 20:00 [3] 3.5 km (5:43 / km) +70m 5:12 / km

Warm up and we ran up to the Wallace monument afterwards. Nice view

Wednesday Oct 29, 2014 #

orienteering 32:30 [5] 6.0 km (5:25 / km) +200m 4:39 / km

Fvo night event up on Dumyat.
Last minute decision to head up, getting a text from Fraser that there spare maps about five to six. Went hard off the start and ended up taking a pretty different route to Hector and GG but still got into their tail and into the first control just behind them. I managed to hang on to the back of them for most of the remainder of the course, with them making a couple of small missed and therefore me managing to cling on. Once we turned around and started heading down the hill the running got a lot easier so I managed not to be dropped. A small mistake from Graham and a bit of a sprint down the track meant I got a nicely undeserved win. Very enjoyable:P

C • well done! 2

Tuesday Oct 28, 2014 #

5 PM

running 5:00 [2] 1.1 km (4:33 / km) +10m 4:21 / km

Warm up jog across the field

running intervals 26:00 [4] 7.3 km (3:34 / km) +40m 3:28 / km

6, 5, 4, 3, 2, 1 all off 1 minutes recovery. Felt pretty good throughout and always going straight into the recovery jog from the rep.
Minutes per km were
6: 3.19
5. 3.22
4. 3.14
3. 3.26
2. 3.00
1. 3.00

Tiring a bit on the three, after a minute and a half was slower than 3.30s but picked it up second half.

running 10:30 [3] 2.2 km (4:46 / km) +25m 4:31 / km

Jog back. I reckon if I had just ran a tempo I would not have managed to run at that overall average pace which is quite odd, I guess it is all in the head...

Monday Oct 27, 2014 #

7 PM

running 19:00 [3] 4.0 km (4:45 / km) +20m 4:38 / km

Short one to test the knee. It is feeling a bit sore during the pulling of my heel up part of my stride on the outside under the kneecap. I am going to have to have a few days of very low volume and hope it will sort itself out... Put in a nice, fast and very wind assisted kilometre in 2:45:P

Sunday Oct 26, 2014 #

running 45:20 [3] 10.22 km (4:26 / km) +150m 4:08 / km

Went with the hope of an hour but completely crunched my ankle before hobbling to the nearest area of firm ground and heading back to grandparents. Ran one song on/off for twenty five minutes before I started to totter/stumble home. This equated to about 12 minutes at a bit of an effort but more an easy tempo than anything else. Then sat down in a sheep field and stood up looking like I had shit myself... Managed another 3.40 minute rep to finish off as it was on a nice seamless tarmac road. Not so successful a run really but got in a little bit of effort...

Saturday Oct 25, 2014 #

running 55:00 [3] 7.9 km (6:58 / km) +550m 5:10 / km

While the rest of the family went for a walk I went for a run. A couple of 200m climbs and lots of jogging about. A ten minute break halfway in an attempt to be sociable:P the wind and rain were pretty brutal on the top so just went up all the way once:P

Friday Oct 24, 2014 #

7 PM

running 20:00 [3] 4.7 km (4:15 / km) +50m 4:02 / km

Easy with a six minute effort just to keep the legs moving:P

Thursday Oct 23, 2014 #

7 PM

running 27:30 [4] 6.5 km (4:14 / km) +50m 4:04 / km

2,3,2,3,2,1 all off one minutes rest. Not moving especially well:P

Wednesday Oct 22, 2014 #

running 50:00 [3] 10.0 km (5:00 / km) +150m 4:39 / km

Monument and back, feeling a bit heavy and laboured but hopefully will have woken me up for a decent session tomorrow.

Tuesday Oct 21, 2014 #

Note
(rest day)

Left calf a little crippled so another day off will hopefully do it some good...

Monday Oct 20, 2014 #

7 PM

running 32:00 [2] 6.2 km (5:10 / km) +20m 5:05 / km

Feeling pretty tired and knees a little sore so went really easy...

Sunday Oct 19, 2014 #

10 AM

swimming 10:00 [3] 0.5 km (20:00 / km)

Was struggling to do two 15m lengths in a row... I am amazed thinking back to when I was about twelve doing only two sets a week and still I could get through the hour and a half without too much trouble:L now I was destroyed after ten minute of wallowing...

running tempo (Treadmill) 10:00 [4] 3.0 km (3:20 / km)

In the small gym at te hotel we were in for wedding. Feeling tired after my solid swim sesh

10 PM

running 8:00 [4] 2.0 km (4:00 / km) +30m 3:43 / km

Friday Oct 17, 2014 #

4 PM

running 57:47 [3] 10.0 km (5:47 / km) +350m 4:55 / km

With Dad up and around the moor from Eyam, was a struggle to keep running at times over the heather

C • Lovely 2

Thursday Oct 16, 2014 #

4 PM

running 55:00 [3] 8.5 km (6:28 / km) +150m 5:57 / km

A run/walk with the family:L a few hill reps in there:P

Wednesday Oct 15, 2014 #

3 PM

running 1:24:00 [3] 15.6 km (5:23 / km) +300m 4:55 / km

Run back to our cottage with Dad from the morning's walk.

Tuesday Oct 14, 2014 #

8 PM

running 18:40 [3] 4.35 km (4:17 / km) +120m 3:46 / km

A quick run after arriving at the cottage we are staying in for the next few days. Dark and misty with a nice stare off with an owl half way through...

Monday Oct 13, 2014 #

running 1:40:00 [3] 19.0 km (5:16 / km) +250m 4:56 / km

With Iain up to the Sheriffmuir inn before a loop around Dunblane via his house. Good chat and we were moving at a decent pace on the flats but I was going pretty slow on the hills, especially on the run back into Ashfield. I think a nice long sleep pretty much cured my extreme knackeredness though!:L lovely night with some nice views from the top

Sunday Oct 12, 2014 #

12 PM

running 24:00 [3] 4.0 km (6:00 / km) +70m 5:31 / km

Various running around and a warm up...

orienteering race 1:07:00 [5] 13.0 km (5:09 / km) +200m 4:47 / km

Feeling knackered off the start after an early rise and five hours on the chilly start:P a really bad run, once I made one mistake they just didn't stop coming and I felt like I was crawling:L

11 PM

running 8:00 [3] 2.0 km (4:00 / km)

Saturday Oct 11, 2014 #

1 PM

running warm up/down 7:00 [2] 1.0 km (7:00 / km) +20m 6:22 / km

To the start and some strides...

orienteering race 41:43 [5] 9.7 km (4:18 / km) +110m 4:04 / km

Men's open around Edinburgh after watching the Race the Castles sprint. I was pretty tired off the start but got into it pretty quickly and no big time losses. A couple of thirty second route choices and was taking my decisions slowly. Got the win:D:L

4 PM

running 15:00 [2] 2.5 km (6:00 / km) +30m 5:40 / km

Jogged home from the station feeling knackered:P

9 PM

running 10:00 [3] 2.0 km (5:00 / km) +20m 4:46 / km

Thursday Oct 9, 2014 #

6 PM

running 17:23 [2] 2.5 km (6:57 / km) +15m 6:45 / km

Warming up and down and in between

running 8:38 [5] 2.82 km (3:04 / km) +20m 2:57 / km

Intervals across the field. We handicapped it so we would all finish together which was quite funny:P 3x700 ish but I added one in between two and three. Died on the third because of the horrible recovery:L very random recoveries...
2.04 (1.54)
2.10 (26)
2.18 (5.34)
2.05

Wednesday Oct 8, 2014 #

running 1:36:00 [3] 19.0 km (5:03 / km) +400m 4:34 / km

Up past the monument and onto the moor with a friend. To thre standard spot and then down. Feeling pretty tired but a really nice run with some decent chat. Estimated distance, need to start using the Garmin again!!

Tuesday Oct 7, 2014 #

4 PM

running warm up/down 29:38 [2] 5.0 km (5:56 / km) +30m 5:45 / km

Run with Mum around the back road. Nice to have some company for the start of something hard...

running 17:20 [5] 5.0 km (3:28 / km) +30m 3:22 / km

Back the exact same way at tempo. Not massively hard but quite tough on the hills and running off them. Pleased with the time for what I am fairly sure is five km... And a new pb:P slight net downhill but will ignore that...

C • 5K 5

running warm up/down 3:00 [2] 0.5 km (6:00 / km) +5m 5:43 / km

Monday Oct 6, 2014 #

5 PM

running 1:10:00 [3] 15.0 km (4:40 / km) +100m 4:31 / km

With friends, feeling fast but will crash tomorrow:L

Sunday Oct 5, 2014 #

12 PM

orienteering race 36:15 [5] 7.7 km (4:42 / km) +30m 4:37 / km

The highlight of my orienteering year despite the not so good result. Amazing experience, lining up with forty other people, some less fit but the vast majority just as or fitter than me. Most undoubtedly all more technically competent... Set off hard and with the short gaffle was immediately in the lead tailing the long legged Swedish jwoc winner:L after control three I had two different baffles but was amazed to find myself not too far off at six. Caught up at seven when he made a slight miss and was once again in the short leading group of three. This was short lived however after a ~30 second mistake put me right down into fifteenth or something... Where I could normally run through people I was making up no ground on most after this and a couple big mistakes put me well off the pace. The high pressure racing was so enjoyable though and has got me totally psyched for the winter and next year:L

C • Chat at the weekend? 2

Saturday Oct 4, 2014 #

12 PM

orienteering race 1:25:00 [5] 13.0 km (6:32 / km) +50m 6:25 / km

A very poor long race, first couple clean and then was just making minimal sense of the map. Furthest I have ever been down on a course:L not proud but was a great race to be a part of and some good things to take from it.

Friday Oct 3, 2014 #

Event: JEC 2014 + spectatorraces

10 AM

orienteering 18:00 [3] 3.0 km (6:00 / km)

Long model

6 PM

orienteering 16:00 [5] 4.0 km (4:00 / km)

Jec, belgium, m18
OK up until through spectator just some big hesitations. Then big 180° error which cost a minute and a half:L From there I lost a bit of motivation and just got back in. Didn't feel like I was pushing really hard at any point though and feeling good for tomorrow!!

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