Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 29 days ending Feb 29, 2016:

activity

time

miles

Cycling

19:28:58

2446

Running

10:05:00

68.87

(8:47)

110.84

(5:28)

1286

Yoga

7:35:00

Swimming

4:43:00

Circuits

3:10:00

Crosstrainer

2:12:00

13.67

(9:39)

22.0

(6:00)

Total

47:13:58

82.54

132.84

3732

averages - sleep:8.6

2:53

0:00

» now

Monday Feb 29, 2016 #

6 AM

Cycling 30:00 [1]

Gym, work, home.

7 AM

Swimming 30:00 [3]
slept:9.0

Back in t'pool. Tired body this morning and back a little twitchy, but this helped to ease things.

1.17km

12 PM

Running 30:00 [2] 6.1 km (4:55 / km) +60m 4:41 / km

Steady does it. 3x10mins easy with exercises between sets. Running a little more freely again, I think.

2

Circuits 10:00 [1]

7 PM

Yoga 15:00 [1]

Sunday Feb 28, 2016 #

10 AM

Running 47:00 [2] 9.04 km (5:12 / km) +166m 4:46 / km
slept:9.5

A real run! Out to Hutcliffe Woods, back through Eccy Woods. Break at half way for some exercises. OK I think. But may have overdone it a bit in the afternoon trying to keep up with AJ as he biked down Porter Valley.

2 but 3 later in the day.

Circuits 10:00 [1]

6 PM

Yoga 10:00 [1]

Saturday Feb 27, 2016 #

9 AM

Cycling 45:00 [2] +184m
slept:9.0

To Barrow Hill for some train rides and egg n' chips.

2

1 PM

Cycling 1:10:00 +490m

Home from Barrow Hill via Ridgeway and Gleadless. Nice countryside with a couple of big climbs.

1

7 PM

Yoga 15:00 [1]

Friday Feb 26, 2016 #

7 AM

Swimming 28:00 [3]
slept:8.5

Felt like I needed it this morning - eased off the back muscles nicely.

1.1km

Cycling 30:00 [1]

IW, HFW.

12 PM

Running 35:00 5.9 km (5:56 / km) +150m 5:16 / km

First tentative attempt at something a bit harder. Out to Blake St for some reps - ran 4xat moderate effort with exercises between pairs. Still not confident enough to really push off or stride out. Times were slow, which is to be expected, but I mean really slow (66, 64, 65, 63). Oh well, it's a start, I hope!

2

Circuits 10:00 [1]

2 sets of planks, etc. Had an altercation with a dog owner.

7 PM

Yoga 10:00 [1]

Thursday Feb 25, 2016 #

7 AM

Cycling 30:00 [1]

IW, HFW.

12 PM

Running 40:00 [2] 8.0 km (5:00 / km) +80m 4:46 / km
slept:8.5

Lunchtime in the cold sunshine. Ran 3x13ish mins with 5mins core exercises between sets. Everything felt more comfortable again today and the pace was a shade faster. Calf soreness now dominating over back and bum, which is simply a normal consequence of a return to running.

2

Circuits 10:00 [1]

7 PM

Yoga 10:00 [1]

Wednesday Feb 24, 2016 #

7 AM

Cycling 1:05:00 +250m

IW, HFW via a bit of an add on in both directions. Lovely morning and evening for it.

12 PM

Running 37:00 [2] 7.1 km (5:13 / km)
slept:8.5

Lunchtime run around the park. Went very easy and tried to run with good form, aiming to increase the length of pain-free running a little. Managed 25mins/12mins with exercises between. Still don't feel able to increase speed beyond 5m/km--hamstring and bum are so twitchy--but hoping that will come.

2

Circuits 10:00 [1]

7 PM

Yoga 10:00 [1]

Tuesday Feb 23, 2016 #

6 AM

Cycling 30:00 [1]

Gym, work, home.

7 AM

Swimming 30:00 [3]
slept:8.5

Morning swim. Much nicer to swim in a big pool, but lacked a bit of motivation this morning and was a struggle to get it done.

1.2km

12 PM

Running 32:00 [2] 6.0 km (5:20 / km) +100m 4:55 / km

BHP at lunchtime. Taking it easy and not feeling quite so good today. Calves very sore, which is not helping. Need to do some work on them.

3

Circuits 10:00 [1]

7 PM

Yoga 20:00 [1]

Monday Feb 22, 2016 #

7 AM

Cycling 30:00 [1]

IW, HFW.

12 PM

Running 38:00 7.0 km (5:26 / km) +150m 4:54 / km
slept:9.0

Most positive run yet. Up to BHP for some exercises, back down via Bates St for 3x100stride 'efforts' (concentrating on form). More exercises in Crookes Valley en route back to the office.

2 progressing to 1

Circuits 20:00 [1]

7 PM

Yoga 10:00 [1]

Sunday Feb 21, 2016 #

4 PM

Running 27:00 4.0 km (6:45 / km) +100m 6:00 / km
slept:9.0

Short jog around Brincliffe and Chelsea Park. Included 5x30sec steep hill climbs (not really efforts, but something a little harder than jogging) and the ususal exercises. Not too bad considering the long drive.

3

Circuits 5:00 [1]

7 PM

Yoga 20:00 [1]

Saturday Feb 20, 2016 #

7 AM

Swimming 28:00 [3]
slept:8.5

Morning swim in the hotel pool. Managed 100 lengths before I could face no more.

1km

3 PM

Running 35:00 [2] 6.5 km (5:23 / km)

Jogging on the strawberry line. Approx 2.3/2/2.2 with exercises in between. The back and bum didn't really enjoy this. Possibly because of the driving, possibly because of the spinning session and possibly because of a low-level cold that I have picked up.

3 progressing to 4

Circuits 10:00 [1]

7 PM

Yoga 10:00 [1]

Friday Feb 19, 2016 #

4 PM

Swimming 15:00 [1]
slept:9.0

Some easy swimming broken up by playing with Alex in the pool. Good way to loosen off the back after the drive. Only a 10m pool though, so a bit of a struggle to make it worthwhile.

0.4km

1

Cycling 40:00

Going as hard as I could on an exercise bike in the gym. Sweaty.

7 PM

Yoga 20:00 [1]

Thursday Feb 18, 2016 #

7 AM

Cycling 35:00 [3]

IW, HFW.

12 PM

Running 32:00 [2] 6.0 km (5:20 / km) +80m 5:00 / km
slept:8.5

3x2km with 5mins exercises between. This was a massive success and was another imporvement on yesterday. Almost no pain or discomfort and almost felt like a runner, although still moving slowly and focusing on good form. Calves a little stiff from so little running, but otherwise grand. Now to keep calm and not get carried away...

1!

C • Sprotty 4

Circuits 10:00 [1]

Planks. Stolen from TGIF's BBA - thanks, it's saved me!

7 PM

Yoga 20:00 [1]

Wednesday Feb 17, 2016 #

8 AM

Cycling 40:00 [3]

Nursery, work, home.

12 PM

Running 30:00 [2] 5.5 km (5:27 / km) +60m 5:10 / km
slept:8.5

2x15 mins with some circuits in the gym between. Felt pretty good again and once again better after than before.

2

Circuits 15:00 [1]

Gym.

7 PM

Yoga 15:00 [1]

Tuesday Feb 16, 2016 #

6 AM

Cycling 30:00 [1]

Gym, work, home.

7 AM

Swimming 32:00 [3]
slept:8.5

A bit of a breakthrough. This felt a lot easier than previous times and was able to string together a good few lengths without resting to catch my breath. Still dull as ditchwater though.

1.23km

2 PM

Running 30:00 [2] 5.5 km (5:27 / km) +50m 5:13 / km

Kept it flat and steady, mostly around Crookes Valley Park. Roughly 3x10mins with 5mins of plank between. The first run for a while where I have felt better and more mobile after it than before.

3 progressing to 2

Circuits 10:00 [1]

Monday Feb 15, 2016 #

4 PM

Running 26:00 [2] 4.6 km (5:39 / km) +90m 5:09 / km
slept:8.0

HFW! Not too bad, really, but maybe not a good idea to carry a bag. Will try to organise so that I don't need to for a while.

2

Circuits 5:00 [1]

Exercises on the way home.

7 PM

Yoga 20:00 [1]

Sunday Feb 14, 2016 #

10 AM

Cycling 1:55:58 +693m
slept:9.0

Out to Barrowhill (near Chesterfield) via Chatsworth. A bit optimistic on the route, which I confidently told Jenny would take less than 90mins. Had to hammer it back from Chatsworth to be only 25 mins late. Lovely morning for it followed by a fine lunch of egg, chips and treacle sponge at the Roundhouse museum.

1

1 PM

Cycling 48:00 +325m

But then I had to cycle home too as the bike won't fit in the car with us all in it. Long drag up to the edge of Sheffield then hit by a blizzard briefly before I made it home. Grand day out.

1

7 PM

Yoga 10:00 [1]

Saturday Feb 13, 2016 #

7 PM

Running 25:00 [2] 4.5 km (5:33 / km)
slept:8.5

Short run after a day of fun with the lad. 3x8mins ish on grass with some exercises between. Different discomfort tonight, which I'm taking as a good thing. Groin rather than hip was sore, but eased off after some exercises.

2

Yoga 20:00 [1]

Circuits 5:00 [3]

During the run.

Friday Feb 12, 2016 #

6 AM

Cycling 30:00 [1]

Gym, work, home.

7 AM

Swimming 30:00 [3]
slept:9.0

Got a sore neck yesterday evening, I guess due to the crash. Felt worse this morning, but figured that a swim could only help and it get me through the morning. Stiff again in the afternoon though.

1.13km

12 PM

Running 25:00 [2] 4.5 km (5:33 / km)

Some easy running, roughly 3x8mins with exercises between. Fairly positive I think.

2

Circuits 10:00 [1]

7 PM

Yoga 20:00 [1]

Thursday Feb 11, 2016 #

6 AM

Cycling 1:20:00
slept:8.5

Struggled to get up when the alarm went off, but glad I did. Rewarded with a beautiful cold, clear morning with a red sunrise. Tired legs on the second climb to Higger and came off the bike on some ice at Ringinglow - fortunately I wasn't moving fast, but I now have a nice wheal and bruise on my (good) hip. Tentative after that.

3

4 PM

Cycling 18:00 [1]

HFW.

7 PM

Yoga 20:00 [1]

Wednesday Feb 10, 2016 #

7 AM

Cycling 30:00 [1]

IW, HFW.

12 PM

Cycling 1:05:00 +504m
slept:8.0

Lovely day so got out on the bike for another go at the hills. Much quicker this time due mainly to the better wind conditions. There was still a pretty nasty headwind, so it must have been horrible last time. 5.45, 5.51, 5.56. Back a bit better today - I'm wondering whether yesterday's reaction was partly due to the crosstrainer session the day before...will avoid for a few days and see.

2

7 PM

Yoga 20:00 [1]

Tuesday Feb 9, 2016 #

7 AM

Cycling 30:00 [1]

IW, HFW.

C • Very colourful graph! 5

12 PM

Running 30:00 [2] 6.0 km (5:00 / km) +80m 4:41 / km
slept:8.0

Weston Park in the sunshine. 3x10 mins easy with some exercises in between. Very positive for the run, but everything flared up badly through the afternoon.

2 becoming a 4 by the evening.

Circuits 10:00 [1]

In the gaps.

7 PM

Yoga 20:00 [1]

Monday Feb 8, 2016 #

6 AM

Cycling 30:00 [1]

Gym, home.

7 AM

Swimming 30:00 [3]
slept:7.5

Usual. Not getting any easier to motivate myself for this, but it seems to have an overall net benefit, so better get on with it.

1.13km

12 PM

Crosstrainer 40:00 5.5 km (7:16 / km)

Crosstrainer/stair climb session swapping betwen the two. Did 2x10mins hard on the stairs and 2x6mins hard on the xtrainer. Heart rate hit 190 for the first time in ages. Not too bad as a session due to shorter efforts on each machine.

2

7 PM

Yoga 20:00 [1]

Sunday Feb 7, 2016 #

2 PM

Running 25:00 [2] 4.5 km (5:33 / km) +80m 5:06 / km
slept:10.0

Brincliffe Edge and Chelsea Park. A sort of proper run with a couple of stops at 10mins and 20 mins to stretch and do some exercises. Felt pretty good although a little sore in the lower back for the rest of the afternoon.

2

Circuits 10:00 [1]

The exercises. Bridges, single leg squats, leg raises, hanstring catches.

7 PM

Yoga 20:00 [1]

Saturday Feb 6, 2016 #

7 AM

Cycling 1:23:00
slept:8.5

Hathersage, Grindleford and back. Chucking it down with rain and although it was warm, I got cold due to my overly optimistic clothing choice. Hands and feet were hurting so much on the return that I could think of little else. The views were little better than the blank wall I have been staring at in the gym, but it was good to be outside anyway.

2

5 PM

Running 11:00 [2] 2.1 km (5:14 / km) +40m 4:47 / km

Run to the chippy and back. Back not great on the run or after.

3

7 PM

Yoga 20:00 [1]

Friday Feb 5, 2016 #

6 AM

Cycling 30:00 [1]

Gym, home.

7 AM

Swimming 30:00 [3]
slept:7.5

Usual. Feeling like a chore. But back good after so not all bad.

1.13km

12 PM

Crosstrainer 42:00 7.5 km (5:36 / km)

Crosstrainer session of 5x3/1 then 10 mins on the stair climb. New world record of 97 flights.

2

7 PM

Yoga 20:00 [1]

Thursday Feb 4, 2016 #

11 AM

Running 24:00 [2] 4.0 km (6:00 / km)

4x5mins run/1min walk around the playing fields. Nice to be out running in the real world. Actually felt a lot more comfortable - might ditch the treadmill for now as I find it very hard to judge what is 'normal' when I'm on there.

2

7 PM

Yoga 20:00 [1]

Wednesday Feb 3, 2016 #

7 AM

Cycling 30:00 [1]
slept:9.0

IW, HFW.

12 PM

Circuits 10:00 [1]

Crosstrainer 30:00 4.5 km (6:40 / km)

Warm up and down plus 10 mins on the stair climb going all out.

2

Running 12:00 [2] 2.0 km (6:00 / km)

4x500m run/100m walk.

2

Tuesday Feb 2, 2016 #

7 AM

Cycling 30:00 [1]

IW, HFW.

12 PM

Cycling 44:00
slept:9.0

Busy morning of teaching so was already tired for this. Tough session of 5/1 on the static bike.

3

7 PM

Yoga 20:00 [1]

Monday Feb 1, 2016 #

6 AM

Cycling 30:00 [1]

IW, HFW.

7 AM

Swimming 30:00 [3]
slept:8.5

Not sure whether this was a good idea or not, but needed some exercise.

1.13km

12 PM

Crosstrainer 20:00 [2] 4.5 km (4:27 / km)

Gym at lunch. Warm up and down on the crosstrainer.

2

Running 14:00 [2] 2.0 km (7:00 / km)

4x400m jog/100m walk on the treadmill.

3

Circuits 10:00 [1]

7 PM

Yoga 20:00 [1]

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