Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 28 days ending Feb 28, 2013:

	activity	#	time	miles		km		+m
	Running	43	36:59:29	279.62		450.0		10620
	Circuits	21	3:30:00
	Orienteering	2	1:49:13	11.18	(9:46)	18.0	(6:04)	490
	Track session	1	25:00	4.35	(5:45)	7.0	(3:34)	150
	Running Drills	2	10:00
	Total	64	42:53:42	295.15		475.0		11260
averages - sleep:7.5

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Thursday Feb 28, 2013 #

6 AM

Circuits 10:00 [1]
slept:7.5

6 PM

Running 2:10:00 [3] 28.0 km (4:39 / km) +700m 4:08 / km

Set off on the 3 Reservoirs route and switched my lamp on after 15 mins-or-so once I got onto a dark trail. No light. Shook it, hit it, still no light. Doh. Bailed out to Malin Bridge and ran on some of the dark, quiet roads around Low and High Bradfield. Once I had got over my annoyance I really enjoyed myself, floating along with only the ambient light of distant Sheffield to pick out the landscape. I was tired when I set off, but the running felt quite effortless and I had a feeling of (whisper it) fitness for the first time in quite a while.

Wednesday Feb 27, 2013 #

8 AM

Running 30:00 [2] 6.0 km (5:00 / km) +160m 4:25 / km

IW, struggling up the hill to BHP. Saw Amanda and stopped to chat to Rach for a bit.

5 PM

Running 30:00 [3] 6.0 km (5:00 / km) +120m 4:33 / km

HFW in a rush.

8 PM

Circuits 10:00 [1]

Tuesday Feb 26, 2013 #

6 PM

Running 1:20:00 16.0 km (5:00 / km) +800m 4:00 / km
slept:7.5

Having been too busy all day to get out I thought I might as well make the most of a morning off and do a Hero's session. This felt a lot easier than last time and the times are looking much more respectable: 6.00, 5.52, 5.57, 5.53, 5.55, all the descents in 5.11, for no particular reason.

8 PM

Circuits 10:00 [1]

Monday Feb 25, 2013 #

8 AM

Running 1:00:00 13.0 km (4:37 / km) +250m 4:13 / km
slept:8.0

Solid run IW up Rivelin and Coppice Track, experimenting with running form, trying to address the issues that were restricting me yesterday. Felt much more natural by the end of this run than I did at the start.

5 PM

Running 25:00 [2] 5.0 km (5:00 / km) +80m 4:38 / km

HFW, more running technique training.

8 PM

Circuits 10:00 [1]

Sunday Feb 24, 2013 #

1 PM

Track session 25:00 [5] 7.0 km (3:34 / km) +150m 3:14 / km
slept:8.0

Tired legs today, but wanted to try something faster. Went for a kms session off 200m jog at Myers Grove which was busy with a couple of football matches going on. Aimed for a comfortable pace of 3.20s, but it took me a while to get going. 3.26, 3.22, 3.22, 3.20, 3.19, 3.18. I was doing these in sub 3.10 back in September, so some way to go. This didn't feel hard, but I was never entirely comfortable with the hip holding me back (and sore on the way home). It seems to be coping, and even improving, with the increased volume though, so let's see.

Running Drills 5:00 [3]

Running 35:00 [2] 7.0 km (5:00 / km)

Saturday Feb 23, 2013 #

6 AM

Circuits 10:00 [1]
slept:7.5

3 PM

Running 1:44:00 [2] 20.0 km (5:12 / km) +550m 4:34 / km

HF Burbage after helping out at BUCS (or BUSA for anyone not born in the '90s). First part around Burbage with Eddie then over to Ox Stones, over to Lodge Moor and home. Bitterly cold day but at least got to shelter in the download tent for most of it. Good to catch up with a few folk, nice one to Kris for putting on a slick event.

Woke up with a sore hip flexor this morning which niggled on this run, but not bad considering...

C • BUSF 1

Friday Feb 22, 2013 #

Note

Very cool: http://citieswithoutground.com/?/maps/

C • multi level maps.... 3

10 AM

Running 2:05:00 30.0 km (4:10 / km) +380m 3:55 / km
slept:8.0

With a mother and baby coffee morning going on at home I thought I would escape for a longer run. I wanted to experiment with flattish tempo to see if concentration and rhythm would help with the hip, so I hit the TPT for an out and back to the first bridge beyond the tunnel. Things started quite nicely with minimal discomfort, but they deteriorated at the far end (not good as it was probably about zero degrees, I had minimal clothing, no cash and was about 15kms from home). No choice but to persevere, so I turned around, upped the pace a notch and things gradually settled again from there, until it all felt pretty comfortable by the time I made it back into Hillsborough. Good.

Start of TPT: 9.08
pylon: 12.00
pylon: 9.17
sculpture: 10.11
turnaround: 5.43 (out in 46.22)
sculpture: 5.27
pylon: 9.55
pylon: 8.59
end of TPT: 11.06
finish: 7.58 (back in 43.28)

Thursday Feb 21, 2013 #

7 AM

Circuits 10:00 [1]
slept:7.5

8 AM

Running 50:00 [2] 10.0 km (5:00 / km) +220m 4:30 / km

Solid IW via Parkwood. Concentrated very hard on keeping my core clenched throughout this run, which meant that my hip pain never came on - I think that everything is strong enough down there, perhaps just not firing as it should, probably need a few more runs like this one.

4 PM

Running 48:00 [2] 10.0 km (4:48 / km) +160m 4:27 / km

HFW, reverse of this morning, a little faster with more downhill.

Wednesday Feb 20, 2013 #

2 AM

Running 1:04:58 13.0 km (5:00 / km) +200m 4:38 / km
slept:7.5

At a loss for a session, so fell back on the ever-reliable 5x3/1 up Rivelin followed by an effort up the Coppice Track in a dismal 4.58. In my defence, there was a headwind. And I felt tired after the reps. Oh well.

8 PM

Circuits 10:00 [1]

Tuesday Feb 19, 2013 #

6 AM

Circuits 10:00 [1]
slept:7.0

8 AM

Running 1:01:00 12.0 km (5:05 / km) +530m 4:10 / km

Steel Bank hills. A bright frosty morning and very chilly in the deep canyons of Walkley's terraces. Ran with a work bag and dialed it up to 11 with the addition of a final rep up Upperthorpe: 1.18, 1.47, 1.54, 1.59, 2.02, 2.06, 3.15, 52, 1.06, 1.23, 3.22. Lower back sore by the end, hip more-or-less OK.

C • Steel Bank. 4

5 PM

Running 30:00 [2] 6.0 km (5:00 / km) +100m 4:37 / km

HFW, BHP, beaut evo!

Monday Feb 18, 2013 #

8 AM

Running 35:00 [2] 7.0 km (5:00 / km) +60m 4:48 / km

An experiment. After weeks of hill overkill I thought I would try a flat run into work. And do you know what? It was pretty good. 30 mins pain-free with a little niggle in the lower back towards the end. It felt good to run with more control and rhythm than is possible with all the ups and downs.

5 PM

Running 20:00 +120m
slept:7.5

HFW with 10x hill bounds thrown in. Still no pain, but the niggle is still there through the day. But this is progress after a decent week last week.

8 PM

Circuits 10:00 [1]

Sunday Feb 17, 2013 #

1 PM

Running 2:15:00 26.0 km (5:12 / km) +750m 4:32 / km
slept:7.5

Had a nice walk with Alex, Jen and grandparents up Stanage Trig and Higger. Then ran home from David Mellor Cafe in Hathersage via a loop of Burbage and a handful of extra climbs, finished over Stannington. Lovely day but the back/hip was not behaving and deteriorated for an hour or so until it was very uncomfortable on the descents. Then, as I thought it might, it eased off and I had a great pain-free run home. I'm hoping that means that this has done it some good, rather than the opposite, but we will see.

Saturday Feb 16, 2013 #

8 AM

Running 52:10 12.0 km (4:21 / km) +80m 4:12 / km
slept:7.5

Hillsborough Parkrun, feeling a bit perkier than a couple of weeks ago and ran much better, although still nothing to write home about. But it felt nice and comfortable with pretty even splits of 5.39, 5.40, 5.41, 11. The hip/back was good for the warmup and perfect for the 5km, but stiff on the way home.

6 PM

Running 50:00 [2] 10.0 km (5:00 / km) +250m 4:27 / km

Evening headtorch run up Rivelin. Legs good, back sore. But not that sore. Hmmm.

Friday Feb 15, 2013 #

Circuits 10:00 [1]
slept:7.5

1 PM

Running 50:00 [2] 10.0 km (5:00 / km) +100m 4:46 / km

Steady one today, up Loxley in the sunshine. Legs felt pretty good and were niggle-free for the first half, but the hip stiffened up after that. Not bad considering yesterday's hammering.

Thursday Feb 14, 2013 #

6 AM

Circuits 10:00 [1]
slept:7.5

10 AM

Running 1:17:00 15.0 km (5:08 / km) +800m 4:03 / km

IW via 5xHero's. Once again this seemed like a monumentally unrealistic session when I set off with tired legs from the bottom of the first hill. Decided to settle for 3, then 4, oh and now I've done that much I may as well do 5. Heavy work bag so times not too impressive, but not far off last time when I was bagless, so that probably equates to progress. 6.23, 6.17, 6.22, 6.26, 6.17 off 5 mins jog down recovery. Promised myself a cake from the Bakery if I managed to beat my first climb on the last. Result.

Such a different session from the Blake St reps on Tues, but hard to say which is more difficult. So many different flavours of pain.

C • Lovely... 1

5 PM

Running 15:00 [2] 3.0 km (5:00 / km)

Nice and easy HFW.

Wednesday Feb 13, 2013 #

8 AM

Running 30:00 [2] 6.0 km (5:00 / km) +160m 4:25 / km
slept:7.5

IW, cold morning and hip protesting.

1 PM

Running 1:00:00 [3] 12.0 km (5:00 / km) +350m 4:22 / km

Hilly HFW up Eccy Road, over to Porter, up to Cross Pool, Crookes, home. A lot of fresh snow about and I only had road shoes, so much of this run was spent in the slushy gutter, but managed to avoid stacking it at least.

9 PM

Circuits 10:00 [1]

Tuesday Feb 12, 2013 #

8 AM

Running 30:00 [2] 6.0 km (5:00 / km) +160m 4:25 / km
slept:6.5

IW, feeling good but back/hip aching.

5 PM

Running 45:00 9.0 km (5:00 / km) +350m 4:11 / km

HFW via Blake St for some efforts. 51, 51, 53, 52, 53, 54, 53, 54, 54, 58. Tried to keep them all inside 55 secs, but that got very hard after about 8 reps and the last two were a real struggle, no way I could have run another - I was jelly legged with bursting lungs and a headache by the end of the 10th. Nice short sharp session.

8 PM

Circuits 10:00 [1]

Monday Feb 11, 2013 #

8 AM

Running 25:00 [2] 5.0 km (5:00 / km) +100m 4:33 / km
slept:7.0 (rest day)

Steady IW, not feeling it today and Alex has another cold. Let's call it a rest day.

9 PM

Circuits 10:00 [1]

Sunday Feb 10, 2013 #

10 AM

Orienteering race 35:44 [5] 6.0 km (5:57 / km) +190m 5:08 / km
slept:7.0

Hesley middle distance in the snow and sleet - very, very cold running conditions. Thought I would have a go at pushing the pace today and promptly missed no. 1. Not bad after that, but started to tire towards the end and made another biggish mistake a couple from the finish to finish half a minute down on Jonny. This weekend has been a good reminder that to be good at orienteering you need to practice.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)

1 PM

Running 45:00 [2] 10.0 km (4:30 / km) +150m 4:11 / km

Ran home via Parsons Cross. Still not nice, but I shut everything out and the run passed easily enough.

Saturday Feb 9, 2013 #

Event: British Night Championships

7 AM

Circuits 10:00 [1]
slept:7.0

8 AM

Running 35:00 [2] 6.0 km (5:50 / km) +60m 5:33 / km

Jogging about at the park run cheering on Jenny and trying to keep AJ asleep in the running buggy.

6 PM

Orienteering 1:13:29 [4] 12.0 km (6:07 / km) +300m 5:27 / km

British night champs at Tankersley. It doesn't get better than this - a great map and really tricky courses using the best of the area, which is all very runnable after the recent snow. I aimed to cruise with full control, which was a nice idea, but proved to be optimistic. I missed 1, then I missed 2 by more. After that I settled down and ran OK, with only the odd 30secs or so here and there. Thought I might have a chance when I finished, but Rich, Jonny and Romualdas had all run well to put me into 4th. What more can a rusty, out of shape old man expect?

C • Awww... 4

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)

Friday Feb 8, 2013 #

11 AM

Running 59:49 14.0 km (4:16 / km) +380m 3:46 / km
slept:9.5

Hilly run up Rivelin with an effort up the Coppice in 4.49. 8xhill bounds and some drills on the way home. Hip/groin pain has now migrated to R SI joint. At least it is on the move.

Running Drills 5:00 [3]

Thursday Feb 7, 2013 #

7 AM

Circuits 10:00 [1]
slept:6.5

Thank you, Alex, for staying asleep until almost 7 this morning!

8 AM

Running 35:00 7.0 km (5:00 / km) +250m 4:15 / km

IW with 5x Blake Street reps thrown in. Not feeling tip top today and struggled a little, running 52, 51, 52, 53, 57(!). It didn't feel that hard and I was surprised to drop off a cliff on the last rep - still not quite back to normal, I think.

5 PM

Running 25:00 [2] 5.0 km (5:00 / km) +50m 4:46 / km

HFW, sedate after crashing at work in the afternoon following a big lunch with Jen and Alex. Need sleep after a (relatively) late night last night.

Wednesday Feb 6, 2013 #

6 AM

Circuits 10:00 [1]
slept:7.0

8 AM

Running 1:20:00 17.0 km (4:42 / km) +520m 4:05 / km

Solid effort around standard Loxley, Dungworth, Stannington, BHP route. Wrong shoes so slipping a bit in the slush and hip a bit stiff, but otherwise felt OK.

Tuesday Feb 5, 2013 #

6 AM

Circuits 10:00 [1]
slept:7.5

8 AM

Running 50:00 [2] 10.0 km (5:00 / km) +240m 4:28 / km

IW via Crosspool on a snowy morning. I enjoyed myself in spite of the heavy legs, especially watching all the cars stuck in gridlock.

1 PM

Running 45:00 [2] 9.0 km (5:00 / km) +80m 4:47 / km

Slipping and sliding with Rob up the parks at lunchtime. Windy, snowy and wet, glad to get in the shower at the end of this.

5 PM

Running 15:00 [2] 3.0 km (5:00 / km) +50m 4:37 / km

HFW.

Monday Feb 4, 2013 #

7 AM

Circuits 10:00 [1]
slept:8.0

9 AM

Running 1:20:00 16.0 km (5:00 / km) +650m 4:09 / km

Rivelin Hills on a gusty morning. Ran the session just to get around, not too worried about the (slow) times compared to 4 weeks ago, they'll come down again soon enough. Felt sluggish but could have been worse.

- Splits

Sunday Feb 3, 2013 #

2 PM

Running 1:50:00 [2] 21.0 km (5:14 / km) +200m 5:00 / km
slept:7.0

Shooting the breeze with Rob on a steady run out to Damflask. Good day for it and nice to have some company, legs a little sore after parkrun but nothing serious, hip grumbling away.

Saturday Feb 2, 2013 #

8 AM

Running 47:32 11.0 km (4:19 / km) +100m 4:08 / km
slept:9.0

Hillsborough Parkrun on a gorgeous morning. First hard run after cold and first fast effort since hip injury, so took it as a tempo effort and thoroughly enjoyed myself. 2nd behind Rob who was making the rest of us look all wan and pasty, don't know the time yet but it's certain not to be fast - this is a hillier route than Endcliffe and rumored to be long. (17.32) No ill effects after and even felt as though my ear was a little improved in the afternoon, and hip no worse than usual, so all good.

7 PM

Circuits 10:00 [1]

Friday Feb 1, 2013 #

6 AM

Circuits 10:00 [1]
slept:7.5

8 AM

Running 40:00 [2] 8.0 km (5:00 / km) +240m 4:21 / km

Tired today so took it easy. A short run to work extended because I forgot something and had to loop back via home.

2 PM

Running 20:00 4.0 km (5:00 / km) +120m 4:21 / km

HFW with an effort up Blake Street and 5xhill bounds thrown in. Covering a lot more ground on the bounds than I was a few weeks ago, which is strange. Perhaps something has loosened off after all while I have been lying in bed feeling sorry for myself?

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