Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 30 days ending Apr 30, 2008:

activity

time

miles

Running

14:45:00

96.31

(9:11)

155.0

(5:43)

Orienteering

14:22:31

96.93

(8:54)

156.0

(5:32)

341 /

374c

91%

Climbing

2:00:00

Running Drills

1:30:00

3.73

6.0

Circuits

50:00

Track session

40:00

3.73

(10:44)

6.0

(6:40)

Total

34:07:31

200.7

323.0

341 /

374c

91%

2:25

0:00

» now

Wednesday Apr 30, 2008 #

Running 40:00 [2] 7.0 km (5:43 / km)

Short and easy up Loxley. I'm getting fed up with not seeing anyone I know, maybe I need to change my usual routes.

C • does that mean... 12

Climbing 1:00:00 [1]

Decent session at the works, did the whole green circuit plus Gareth showed me a few other good routes. I am going to hurt tomorrow.

Tuesday Apr 29, 2008 #

Track session 40:00 [5] 6.0 km (6:40 / km)

Hallamshire track session, first time in a few weeks so I was more than a bit worried about it. I'm surprised to say that it was actually quite enjoyable, and we even had the honour of being able to train* with Ronnie the Rocket. Strides and drills followed by 4 x 600, 3 x 500, 4 x 300 with 1.15 recovery. Nice session that kept the interest up. Ran 1.51, 1.50, 1.50, 1.50, 1.31, 1.30, 1.29, 51, 50, 50, 49.

*By train I mean that we did our session and he ran around doing his own thing. Fair enough, he was probably pretty drained after a couple of tough days.

Running 55:00 [2] 10.0 km (5:30 / km)

Run to track and run home with Jenny. Mike and Rob refused to run along the tow path because they were afraid of the puddles.

Monday Apr 28, 2008 #

Running 30:00 [2] 5.0 km (6:00 / km)

Morning jog up to Bolehill, really stiff legs so very steady.

Circuits 40:00 [3]

ShUOC circuits. Tried to take it as easy as possible especially on the dynamic stuff. The rest of it felt good for my stiff back and legs.

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)

Dashed there straight from a lecture so no time for warm up. Short warm down in the hall and around Crookes Valley.

Sunday Apr 27, 2008 #

Note
(rest day)

Lots of sleeping, eating and traveling.

Saturday Apr 26, 2008 #

Event: Tiomila 2008

Orienteering race 1:15:30 [5] **** 14.0 km (5:24 / km)
spiked:14/18c

Tio first leg for Västerås. An exciting start with a narrow run out and lots of shoving, followed by a couple of long legs. Stayed with the right group for this part, then missed on an easy non-gaffled control to get dropped by the front pack. I took a wide route almost on my own on another long leg and got away from the chasing pack to end up in a completely empty forest for the last section with the front pack a minute ahead and the chasers a minute behind. Pretty unnerving and I eventually missed again to get caught a couple of controls before the finish. Not exactly the good start VSOK were after...Anders ran a great second leg to pull us back into some sort of contention with the best run of the night, and Nails went really well for most of langanatten, but dropped some time at the end. Jonathan ran strongly on last to come in 42nd - 3 places down on last year and a disappointing result. I feel a big part of the responsibility for this - a solid first leg would have set us in much better stead.

C • well done! 1

Running 30:00 [2] 5.0 km (6:00 / km)

Lots of warming up and not much warming down.

Friday Apr 25, 2008 #

Orienteering 45:00 [3] **** 6.0 km (7:30 / km)
spiked:7/8c

Short and steady orienteering session on a course from a recent district event. Nice to get out into the forest after a tough morning of sunbathing, fika and not shopping.

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

With Nails to the start and back to Sune's place.

Note

I really should be more careful leaving myself signed in on a random computer. Who knows what someone might say or write on my log. One day I'll learn that I have to click the sign out button when i'm done. Even worse someone might hack my settings and change the password, then all the training that i've logged on here would be lost. It would be like loosing a child or leaving a folder of maps on a plane. We wouldn't want that now would we?

C • ho ho ho 1

Thursday Apr 24, 2008 #

Running 1:00:00 [3] 12.0 km (5:00 / km)

Västerås club training from the club house. Nice run with Ben and Håkan around the trails of Rocklunda.

Wednesday Apr 23, 2008 #

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

Death intervals in Hillsborough Park. Pushed harder as it went on and felt OK. 2.23, 2.21, 2.21, 2.20, 2.18. Good conditions, quite warm and humid.

Running Drills 10:00 [3]

Some drills and sprints to warm up.

Running 25:00 [2] 5.0 km (5:00 / km)

Round the stadium at the start and a shorter warm down around the park.

Tuesday Apr 22, 2008 #

Running Drills 15:00 [3] 1.0 km (15:00 / km)

All manner of drills and some sprints in Hillsborough Park.

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

To the park and back.

Orienteering 40:00 [4] *** 6.0 km (6:40 / km)
spiked:8/9c

Night session in Wharnecliffe and Greno with Nails. A bit of last minute training for the weekend - I'm on first leg and nails has langanatten. Ran together and actually quite enjoyed it, the forest wasn't as bad as I had expected and I managed to come away without any scratches.

C • I 2

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

Bit of warm up waiting for it to get dark and a jog back to the car.

Monday Apr 21, 2008 #

Running 40:00 [2] 7.0 km (5:43 / km)
(rest day)

The usual up Loxley. Feeling pretty much dead.

Sunday Apr 20, 2008 #

Event: British Relays

Orienteering race 36:45 [5] ***** 7.0 km (5:15 / km)
spiked:16/17c

BOC relay, last leg, 2nd place. I knew that I was in for a hard time when I saw Nails come in together with Dan to send me out close on the heels of a fresh-legged Murray. Sure enough we hit the 500m run out along a forest road and he was off like a rocket. I made up my mind to keep up with him at all costs and I piled into the forest, already well into oxygen debt, and missed no. 1 by about a minute. Fortunately so did Murray. We settled down after that and kept much better control. It became apparent that we had exactly the same gaffle (second year in a row at BOC that the top 2 teams have had the same course from start to finish - sheer incompetence) and I was trying to think of any way that I could make a break. I took a chance on a riskier route into the green and got a small gap, but Murray was back on to me in no time. After that I tried a few different lines and kept hoping for a mistake, but he ran a really good race and in the end there was nothing I could do to beat him!

Great to see 4 SYO teams in the top 8!

C • So close... 5

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)

Really needed a decent warm up after yesterday. Feeling tired and a bit run-down after a very bad night's sleep.

Saturday Apr 19, 2008 #

Event: British Long Champs

Orienteering race 1:21:20 [5] ***** 17.0 km (4:47 / km)
spiked:28/34c

BEOC at Culbin. I had an inexplicably good feeling in my legs today and all the back stiffness of the last couple of weeks had completely disappeared. It's not often that it feels so easy to run. I made a handful of smallish mistakes but just about stayed in control the whole way. Saw Ewan, who was a big help in the middle part of the course - he was going hard and navigating more cleanly than I was. The most nervous moment came when I missed in the green at the end and came close to re-locating in the wrong place, but I hesitated a little longer and worked it out. What a great bit of terrain - it must rank as one of the best areas in the country.
Route Gadget

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)

Feeling pretty nervous.

M21E - Splits

Friday Apr 18, 2008 #

Running 30:00 [2] 6.0 km (5:00 / km)

Long drive up to Carrbridge with a car full of sickos. Did a load of back stretching and went for a gentle run from the Slochd. Got a bit lost and had to cross a railway and a big river vally to get back. Beautiful snowy mountains and great weather - who would have believed it?

Thursday Apr 17, 2008 #

Note
(rest day)

Got a sniffle after last night so took a rest.

Wednesday Apr 16, 2008 #

Orienteering 40:00 [4] **** 7.0 km (5:43 / km)

SYO spring cup at Tankersley. Ran at a decent pace and nailed most of the controls, really enjoyable course by Mr Lightfoot.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)

A spot of jogging.

Tuesday Apr 15, 2008 #

Running 40:00 [2] 7.0 km (5:43 / km)

Steady run round the Loxley valley circuit.

Monday Apr 14, 2008 #

Note
(rest day)

Good and proper rest day.

Sunday Apr 13, 2008 #

Orienteering race 49:15 [4] *** 8.0 km (6:09 / km)
spiked:19/21c

Moravian champs relay. Tired and stiff-backed from the day before so I took last leg as BJ and he ran first as me. Took it as steady as possible on the gratuitously steep course (well over 6% climb). Made a couple of sloppy mistakes and laboured on the hills. Caught Nick B on his second time round the course (after a week of ludicrous training volume hanging all the controls and running the training courses) running first and last leg. I expected to execute an easy overtaking maneuver but to my amazement he stepped up the pace and pulled away. Hardcore.
Results

C • Ahhhh... 3

Running warm up/down 25:00 [1] 4.0 km (6:15 / km)

Slow and easy, very tired lags.

Saturday Apr 12, 2008 #

Orienteering race 1:26:39 [5] *** 18.0 km (4:49 / km)
spiked:25/28c

Moravian champs long race at Ptensky Zleb. A long distance (16.7km straight line) but it quickly became apparent that it wasn't going to be a full classic race. Very fast terrain and some long legs with direct path routes (including 3km gradually uphill along a forest road - ughhh) helped to make it a quick winning time. Ran at a decent pace but tried not to kill myself. The back got a bit stiff at around half way but was no worse by the finish. Great race from Scott who was not so far behind Wingsted's impressive time.
Results

Running warm up/down 25:00 [3] 4.0 km (6:15 / km)

A decent warm up and very slow warm down.

Circuits 10:00 [1]

Core strength circuit session led by Liba.

Friday Apr 11, 2008 #

Orienteering 45:00 [3] **** 7.0 km (6:26 / km)
spiked:19/22c

Middle distance training on Helisova skala, a rocky area with a few pockets of green. Nice tricky course, ran at a moderate pace and kept good control. Still managed to make a couple of mistakes in the green areas.

Running Drills 15:00 [1] 2.0 km (7:30 / km)

Warm up jog followed by the usual drills. Getting a bit of a stiff back on the right-hand side.

Thursday Apr 10, 2008 #

Orienteering 35:00 [2] **** 4.0 km (8:45 / km)
spiked:14/15c

Slow run around Ledkova Hut, a technical rocky area with some steep climbs. Skipped part of the course and explored the most interesting part at an easy pace.

Running Drills 15:00 [1] 1.0 km (15:00 / km)

Short warm up jog followed by running drills.

Orienteering race 16:05 [5] *** 4.0 km (4:01 / km)
spiked:17/18c

Moravian Champs sprint around Prostejov. Very straightforward course around some apartment blocks and some flat forest. Pushed hard but lost a bit of motivation. Clean run until no. 15, where I ran right past a control that had temporarily fallen over in a gully, but only lost 10 secs or so. Fairly disappointing result and a long way behind GG who had a great race.

Running warm up/down 35:00 [2] 6.0 km (5:50 / km)

Lots of warm up needed for my tired legs.

Wednesday Apr 9, 2008 #

Orienteering 1:05:00 [4] **** 12.0 km (5:25 / km)
spiked:23/26c

Mass start long training with some of the Russian team. Tried to run steady but got caught up in the fun and pushed a bit harder than intended. Some rocky clusters with fast white forest in between and some really tough hill climbs. At the finish we had a quick transition from 1:15 to 1:5 for a sprint in a small area of detail. Skipped the ultra-long option that was on offer after that.

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

Up a big hill to the start and a reluctant jog with GG after.

Running Drills 10:00 [1]

Secret Czech running drills.

Tuesday Apr 8, 2008 #

Orienteering 1:10:00 [3] *** 10.0 km (7:00 / km)
spiked:13/14c

Long-style course in a really nice forest near Suchy. Loads of details on the map but almost nothing on the ground. Cut short near the end when my energy ran out.

Running Drills 15:00 [1] 1.0 km (15:00 / km)

Warm up plus some secret Czech running drills led by Liba.

Orienteering 35:00 [5] **** 6.0 km (5:50 / km)
spiked:20/21c

3 trains-style courses on a tough and rough green area near the accommodation. Ran a bit harder and just about managed to stay in control through the bushes.

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

Warm up and warm down and running between trains.

Monday Apr 7, 2008 #

Orienteering 25:00 [2] *** 4.0 km (6:15 / km)
spiked:7/7c

Easy orienteering in some forest en route from Prague to Brno. Started in a motorway service station. Pretty tired after the races and travelling so just an easy jog really.

Running 20:00 [2] 3.0 km (6:40 / km)

Easy running on a forest road to the far point of the orienteering.

Sunday Apr 6, 2008 #

Event: British Sprint Championships

Orienteering race 13:08 [5] *** 3.0 km (4:23 / km)
spiked:26/27c

British sprint quals at Warwick Uni. Loads of controls but all fairly straightforward so fast running. Only time loss was a few seconds when I had to squeeze through a thick hedge. Really nice sunny day with snow on the ground so lots of fun. 2nd behind Craney.

Running warm up/down 35:00 [2] 6.0 km (5:50 / km)

A decent warm up plus a longer warm down to loosen the legs.

Orienteering race 13:49 [5] **** 4.0 km (3:27 / km)
spiked:24/24c

British sprint finals. Pretty good run in good control all the way, my biggest mistake was a few seconds when I ran up to a closed doorway that was mapped as gray but didn't risk going through. Not as technical as it could have been, but good orienteering nonetheless. Felt good running and would have struggled to get down to Scot's time...

Running warm up/down 40:00 [2] 6.0 km (6:40 / km)

Good warm up and a long warm down with the massif around some of the course.

Saturday Apr 5, 2008 #

Event: British Elite Middle Distance

Orienteering race 35:00 [5] *** 7.0 km (5:00 / km)
spiked:21/23c

British middle champs at Hopwas. Pushed hard and kept decent control through the fast open forest in the first half. A few mistakes crept in later on in the greener, bushier terrain towards the finish. Chanced it on a direct route to the penultimate and missed the control wasting a few valuable seconds. Snuck into second place behind Craney, who took his first UK cup win and British title - about bloody time!

C • can't believe you all let h... 2

C • Rub it in 4

Running warm up/down 40:00 [2] 6.0 km (6:40 / km)

Longish warm up and a decent warm down in a hail storm.

Men's Open (Course A) - Splits

Friday Apr 4, 2008 #

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

Easy jog home from town.

Thursday Apr 3, 2008 #

Orienteering 20:00 [5] **** 6.0 km (3:20 / km)
spiked:24/25c

Sprints around town, S10 and Ponderosa with the usual crowd. Bit of a warm up for the weekend. Saw Alex not running and earned myself 2 points. But so did everyone else.

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

Warm up and down and jogging between the starts. Got asked if I had a lighter by a bunch of chavs. Yes, I always carry a lighter in the pocket of my running shorts.

C • Is that a lighter... 1

Wednesday Apr 2, 2008 #

Orienteering 13:00 [2] 2.0 km (6:30 / km)

Line course as warm up around Tankersley.

Orienteering 22:00 [4] **** 4.0 km (5:30 / km)
spiked:16/17c

Short course around Tankersley, it's pretty nice at the moment after a few weeks of cold weather. Nice session, still haven't managed to find any real mistakes with Neil's map (apart from the missing tower of course).

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)

Out to start of line and back from the finish.

C • 'real' 3

Climbing 1:00:00 [1]

At the works with the girls.

Tuesday Apr 1, 2008 #

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

Ducked out of track to run death intervals in Hillsboro park. Tired muscles after circuits so tried to cruise them just a little easier than usual. Succeeded to some extent but still managed to make it hurt by the end. 2.22, 2.24, 2.25, 2.24, 2.22 off 4 mins running into a strong headwind on the uphill sections. Glad to have done it after making excuses not to all day.

Running Drills 10:00 [4] 1.0 km (10:00 / km)

Drills and sprints before the intervals. Crowds arriving for the Wednesday match giving me strange looks.

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

Out and back around the Owls stadium dodging crowds of police.

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