Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 28 days ending Feb 28, 2014:

	activity	#	time	miles		km		+m
	Running	38	34:17:05	239.23	(8:36)	385.0	(5:21)	11940
	Circuits	16	2:40:00
	Orienteering	1	50:04	5.59	(8:57)	9.0	(5:34)	350
	Running Drills	3	25:00	0.62		1.0
	Total	49	38:12:09	245.44		395.0		12290
averages - sleep:7.9

3:15

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» now

Friday Feb 28, 2014 #

Running 3:15:00 32.0 km (6:06 / km) +1300m 5:04 / km
slept:9.0

Hitched a lift over to the far side of the island and ran back linking up a selection of trails. Net downhill today after starting at about 1000m and finishing at the coast, but still clocked up a few significant climbs. Sunnier than I expected as I dropped out of the cloud almost immediately, so roasted a little, especially once I dropped back into Valle Gran Rey. Great run, felt like a bit of an adventure.

C • Bit jealous 1

Thursday Feb 27, 2014 #

7 AM

Running 25:00 [2] 6.0 km (4:10 / km) +60m 3:58 / km
slept:8.5

Morning jog plus drills and sprints - that's all for today, except for some strenuous digging on the beach.

Running Drills 10:00 [3]

Wednesday Feb 26, 2014 #

11 AM

Running 1:18:00 13.0 km (6:00 / km) +740m 4:40 / km
slept:8.0

From Vallehermoso up to the rim of the plateau, back via Roco Cano, a massive fin-like basalt plug. Ran hard up the climb and took the descent easy. Legs still working.

4 PM

Circuits 10:00 [1]

Tuesday Feb 25, 2014 #

Running 1:38:00 16.0 km (6:08 / km) +920m 4:45 / km

Opted for a flatter run today, at least once I had ticked off the initial 600m climb, all in the first 3km. This had a bit of everything - barrancos, mountain villages, scrubland and even rain forest. It was chillier than expected on the plateau, especially in a vest and shorts, oops.

Circuits 10:00 [1]

7 AM

Running 30:00 [2] 6.0 km (5:00 / km) +60m 4:46 / km
slept:8.5

Along to La Playa, back via the bakery.

Monday Feb 24, 2014 #

Running 2:08:00 19.0 km (6:44 / km) +1650m 4:42 / km
slept:8.0

Sea to summit. Nice easy gradient for first 30 mins, then a seriously steep donkey track up the side of a barranco to Cercado. After that it was all quite gentle and very good trails through misty, burned forest. Got to the summit (1487m) in 1.43 just as the early cloud was burning off, ran a short loop and bumped into Jenny and Alex, who had driven up. Accompanied them back up to support the lad on his first real peak! I was so proud.

C • Z Xmas 2

8 PM

Circuits 10:00 [1]

Sunday Feb 23, 2014 #

Running 1:40:00 14.0 km (7:09 / km) +1020m 5:14 / km

Up to (almost) Arure from our flat. Short jog to the hill then 800m up in 35 mins, cruised along the ridge with a few photo stops, then retraced my steps. Roasting in the sun today, this could take some getting used to.

7 AM

Running 25:00 [2] 5.0 km (5:00 / km) +50m 4:46 / km
slept:9.0

Short jog along the seafront, back via the bakery.

Saturday Feb 22, 2014 #

Running 1:45:00 13.0 km (8:05 / km) +860m 6:04 / km
slept:8.5

Loop up a barranco and over to the main valley, via a few nice viewpoints. A very technical climb including a few wrong turns, full on scramble in places. The rest was pretty runnable. Fair parched by the end, I'm not used to running without being lashed by rain and wind. Enjoyed this a lot.

8 PM

Circuits 10:00 [1]

Friday Feb 21, 2014 #

8 PM

Running 35:00 [2] 6.0 km (5:50 / km)
slept:5.0

Loooong day of travel to La Gomera, car, plane, taxi, ferry car. Dragged myself out for an explore of Valle Gran Rey, tired but nice to run somewhere different.

Thursday Feb 20, 2014 #

8 AM

Running 25:00 [2] 5.0 km (5:00 / km) +120m 4:28 / km
slept:8.5

IW, could be worse.

5 PM

Running 25:00 [2] 5.0 km (5:00 / km) +60m 4:43 / km

HFW. Better.

7 PM

Circuits 10:00 [3]

Wednesday Feb 19, 2014 #

6 AM

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

Early. Dark. That's all.

Circuits 10:00 [1]

7 PM

Running 57:00 13.0 km (4:23 / km) +160m 4:08 / km

Hillsborough Park pyramid. 2.41, 4.04, 5.46, 5.46, 4.08, 2.40. That was a struggle, although much faster than last time due to the benign weather this time around.

Tuesday Feb 18, 2014 #

8 AM

Running 53:00 [3] 12.0 km (4:25 / km) +220m 4:03 / km
slept:8.5

IW via Parkwood. Shoulder much better this morning. Tired to start with but perked up as the run went on.

5 PM

Running 20:00 [2] 4.0 km (5:00 / km)

HFW inc. some drills and sprints.

Running Drills 10:00 [3] 1.0 km (10:00 / km)

7 PM

Circuits 10:00 [1]

Monday Feb 17, 2014 #

6 AM

Running 30:00 [2] 6.0 km (5:00 / km) +160m 4:25 / km
slept:8.5

Not much to report, woke up shortly after getting home.

Circuits 10:00 [1]

7 PM

Running 1:07:54 15.0 km (4:32 / km) +220m 4:13 / km

Evening run up Rivelin in the dark and wet. I tweaked my shoulder doing something with Alex this morning and it was making me feel achey and rough, but it eased off during the run. Included an effort of the Coppice for good measure.

Sunday Feb 16, 2014 #

10 AM

Orienteering 50:04 [5] 9.0 km (5:34 / km) +350m 4:39 / km
slept:8.5

CSC qualifier Guisecliffe. Lots of pent up energy after a fruitless week and feeling totally better at last today. Having Supersaint starting a minute behind me gave me a good incentive to get moving off the start line. Made a couple of biggish mistakes - no surprise given my complete lack of orienteering in recent months - but managed to avoid getting caught. Felt good and fast and the back was the best it has been. Perhaps this week hasn't been a complete waste after all.

Running 40:00 [2] 8.0 km (5:00 / km) +160m 4:33 / km

Longer warm up and warm down back into the forest on the rolling trails.

Saturday Feb 15, 2014 #

2 PM

Running 55:00 [3] 12.0 km (4:35 / km) +260m 4:08 / km
slept:8.5

Planned various things for today, none of which materialised. In part I think this was because I was still struggling with energy levels, although I didn't want to admit that to myself. In the end I opted for a cruise over to Mike and Emma's via BHP.

7 PM

Circuits 10:00 [1]

Friday Feb 14, 2014 #

8 AM

Running 28:00 [3] 6.0 km (4:40 / km) +160m 4:07 / km
slept:8.5

IW, BHP, feeling better but still not 100%.

1 PM

Running 50:00 [3] 11.0 km (4:33 / km) +240m 4:06 / km

Sky's Edge at lunchtime. Today I was rewarded for procrastinating and fitted it in during a lull in the weather.

7 PM

Circuits 10:00 [1]

Thursday Feb 13, 2014 #

8 AM

Running 20:00 [2] 4.0 km (5:00 / km) +60m 4:39 / km
slept:8.5

Stomach still not perfect, but felt better in general after a short run IW.

5 PM

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

Bit better again, energy seems to be returning.

Wednesday Feb 12, 2014 #

Note
slept:9.0 (rest day)

On the mend but another day off for good measure. Head still groggy and appetite not back yet.

Tuesday Feb 11, 2014 #

Note
slept:4.0 (sick) (rest day)

My spidey sense was not wrong yesterday. Came down with a stomach bug in the night, feeling very sorry for myself all day. Not even close to having an appetite.

Monday Feb 10, 2014 #

Note
slept:8.0 (rest day)

Feeling a bit peaky so a rest day it is. It's the new me, don't you know.

Sunday Feb 9, 2014 #

2 PM

Running 1:35:00 [2] 14.0 km (6:47 / km) +250m 6:14 / km
slept:5.0

Tired plod around collecting controls at Wharncliffe after coaching Alex round the string course. The little lad was poorly last night and that, combined with a tiring week, meant that today was a bit of a struggle. Another easy day needed tomorrow to recalibrate.

Saturday Feb 8, 2014 #

Running 47:23 11.0 km (4:18 / km) +100m 4:07 / km
slept:8.5

Hillsborough parkrun in a depressingly slow time of 17.23. The conditions were poor with a strong headwind on the climb, but mainly I started too fast and couldn't sustain it. 5.27, 5.44, 5.55. Thought I was feeling a bit rubbish after lap 1 and that explains it. At the front on my own after that and really couldn't be bothered today. Just did enough to keep Scott at bay.

7 PM

Running 45:00 [2] 9.0 km (5:00 / km) +190m 4:31 / km

Rivelin, BHP. Rain. Feeling pretty fed up with the wet weather when I left the house. By the time I was half way up Rivelin, soaked to the skin in the dark I remembered that I actually enjoy this kind of thing. Cheered up after that!

Friday Feb 7, 2014 #

Note

What goes in a Museum of the Great Outdoors? The University of Sheffield is looking into the concept of a Museum of the Great Outdoors as a way to capture the history, heritage, cultrure and creativity of the outdoor community in all its manifestations. We're holding a pilot exhibition at the Sheffield Adventure Film Festival (4-6 April) and are looking for contributions of all kinds - please get in touch if you are interested!

8 AM

Running 33:00 [2] 7.0 km (4:43 / km) +170m 4:12 / km
slept:8.5

IW, shower busy, off again for a lap of the block.

12 PM

Running 50:00 [3] 11.0 km (4:33 / km) +220m 4:08 / km

Sky's Edge at lunchtime. Blue skies when I left the door, but there was already rain in the air. Then I got dumped on. The clouds parted just as I arrived back at the office and now it's sunny again. Sometimes I don't know why I bother.

7 PM

Circuits 10:00 [1]

Thursday Feb 6, 2014 #

8 AM

Running 1:30:00 [2] 17.0 km (5:18 / km) +250m 4:56 / km
slept:8.0

Slow plod out to Parkwood and beyond to finish the map. Out for well over 2 but spent quite a bit of it stopping to make corrections. Tired.

C • Kentmere 11

5 PM

Running 20:00 [2] 4.0 km (5:00 / km) +60m 4:39 / km

HF(not)W with some drills in Crooks Valley en route. Feeling perkier than this morning, which wasn't difficult.

Running Drills 5:00 [3]

7 PM

Circuits 10:00 [1]

Wednesday Feb 5, 2014 #

6 AM

Running 30:00 [2] 6.0 km (5:00 / km) +180m 4:21 / km
slept:7.0

Early doors up to BHP. Not as unpleasant as I had been fearing.

Circuits 10:00 [1]

7 PM

Running 52:00 13.0 km (4:00 / km) +180m 3:44 / km

Horrible session in the wind and rain at Hillsborough Park. Very quickly realised that times would be meaningless. Pyramid of: 2.51, 4.15, 5.49, 5.50, 4.12, 2.40. Managed to finish strongly at least.

Tuesday Feb 4, 2014 #

8 AM

Running 45:00 [2] 9.0 km (5:00 / km) +220m 4:27 / km
slept:7.5

IW up Rivelin, Den Bank, Crosspool. Feeling better than expected after last night's session.

5 PM

Running 25:00 [3] 5.0 km (5:00 / km) +60m 4:43 / km

HFW, moving OK.

7 PM

Circuits 10:00 [1]

Monday Feb 3, 2014 #

6 AM

Running 40:00 [2] 8.0 km (5:00 / km) +190m 4:28 / km
slept:7.5

Morning run up to BHP and some looping around.

Circuits 10:00 [1]

7 PM

Running 55:00 12.0 km (4:35 / km) +480m 3:49 / km

Steel Bank reps, feeling a bit tired on the warm up but got going. 1.08, 1.41, 1.47, 1.53, 1.54, 1.57, 3.03, 0.48, 1.03, 1.19. Sniffly and sneezy after again.

Sunday Feb 2, 2014 #

Note
(rest day)

Unplanned rest day, feeling more tired than I would like after yesterday's hill session and although the sniffle doesn't seem to have come to anything I opted to play it cautiously.

Saturday Feb 1, 2014 #

1 PM

Running 1:19:48 16.0 km (4:59 / km) +650m 4:09 / km
slept:9.0

Rivelin Hills after dithering for ages over which session to do. Very wet underfoot so times pretty irrelevant but felt OK once I got going. 4.48 on the Coppice, which was less affected by the wet. Very sniffly and sneezy when I got back, maybe a bit under the weather?

7 PM

Circuits 10:00 [1]

- Splits

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