Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 30 days ending Apr 30, 2013:

	activity	#	time	miles		km		+m
	Running	43	30:46:17	236.12		380.0		7930
	Circuits	19	3:10:00
	Orienteering	4	1:20:08	12.43	(6:27)	20.0	(4:00)	330
	Running Drills	1	8:00	0.62	(12:52)	1.0	(8:00)
	Total	62	35:24:25	249.17		401.0		8260
averages - sleep:7.7

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Tuesday Apr 30, 2013 #

8 AM

Running 45:00 [2] 9.0 km (5:00 / km) +200m 4:30 / km
slept:8.5

IW via Parkwood. Enjoyed a sunny morning and feeling alright apart from the tender quads.

6 PM

Running 15:00 [3] 3.0 km (5:00 / km)

HFW.

Monday Apr 29, 2013 #

8 AM

Running 16:00 [2] 3.0 km (5:20 / km) +60m 4:51 / km
slept:8.5

IW to shake out the legs. Could be better, could be worse.

4 PM

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

HFW.

Sunday Apr 28, 2013 #

Note
slept:7.5

Went for a walk up Rivelin with Jen and Alex on my back for an ice cream.

Saturday Apr 27, 2013 #

Event: 59th Annual Three Peaks Race

10 AM

Running race 3:06:40 [5] 37.0 km (5:03 / km) +1400m 4:15 / km
slept:8.0

3 Peaks, 6th place with a solid sort of race. Set off purposefully, but a little anxious after my early crash last year. Summited Pen-y-Ghent in a good time of 30.10, the fastest that I have started, and in amongst a good pack of Karl, Jebby, Ian and Adam; Carl and Joe long gone. They took off on the descent and I let them go, opting to preserve my quads for as long as possible. No bother, I was feeling good and used next the long undulating section to reel the pack back in, caught them before the road and pulled away to Ribblehad. I enjoyed the climb up Whernside as ever and ran with Jebby, who was going well. By the top the race was on as we had reeled in the front group putting places 2-8 within about 30 secs, with just Joe away on his own. Stayed in the mix on the descent, until I stacked it on the rocky path, bashing knee, hip and arm. This shook me up a bit and I suddenly started to feel quite tired, but shook it off before Hill Inn where I grabbed a drink and hunkered down for climb no. 3. Bang on my 3hr schedule at this point, but feeling a bit worse for wear already...oh well, not far to go! Ground out a slow run up the first part of the climb, trying to gain some ground on Carl and Karl who were now about 1 min in front. By the time we reached the steep section I had to admit that they were pulling away and my legs had turned to jelly, hauled myself up to the summit now dropping time on my race plan. On the dogleg off Ingleborough I could see that there was now a big gap in front and behind and the 3hr schedule was gone. Still, I was pretty sure of a big PB, just needed to cruise it in from there. Unfortunately I lost my focus a bit and let my head drop, legs shot and impetus gone. Jelly babies and drink from the Bakers helped, but I eventually hobbled into the finish a few seconds down on my time from 2011.

I ran the right kind of race and put myself in the mix, but I just didn't have the legs to up the ante when I needed to. Probably not a great idea to run this as my first fell race for over 3 months - while I ran good climbs, I was struggling with the descents and ended up running on sore quads by the end. It's a tough race to get right!

C • Nice One! 4

Running warm up/down 10:00 [2]

Friday Apr 26, 2013 #

9 AM

Running 20:00 [2] 4.0 km (5:00 / km) +60m 4:39 / km
slept:8.0

Was going to take the day off, but had another mouse to liberate. How many more can there be?

C • Margins of Error 8

C • Good luck in the 3 peaks Ol... 1

Thursday Apr 25, 2013 #

8 AM

Running 25:00 [2] 5.0 km (5:00 / km) +80m 4:38 / km
slept:8.0

IW the 'flat' route. Took a small friend with me; a mouse that I had caught in a home-made humane trap last night. Released him half way, hope he won't find his way home from there. Alex was sorry to see him go.

C • Did you run around in circl... 1

5 PM

Running 15:00 [3] 3.0 km (5:00 / km) +60m 4:33 / km

HFW in a rush.

9 PM

Circuits 10:00 [1]

10 PM

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

An unplanned run out to free another mouse. 2 in one day, not bad going.

Wednesday Apr 24, 2013 #

8 AM

Running 25:00 [2] 5.0 km (5:00 / km) +160m 4:19 / km
slept:8.0

IW, BHP. Feeling pretty good considering last night's session.

5 PM

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

HFW.

9 PM

Circuits 10:00 [1]

Tuesday Apr 23, 2013 #

10 AM

Circuits 10:00 [1]
slept:7.5

6 PM

Running 45:00 9.0 km (5:00 / km) +360m 4:10 / km

2xHero's up and down, going hard. 5.23, 3.25, 3 mins jog, 5.08, 3.28. Took the alley on the second hill, which has been resurfaced and is a bit quicker than the road at the start. Feet burning on the descents. Enjoyed going out hard after running longer sessions on this hill over the winter, would be nice to get a sub-5 sometime...

Last hard session before the weekend, now that I have established that the race is on Saturday, not Sunday. Oops.

C • 4

Monday Apr 22, 2013 #

7 AM

Circuits 10:00 [1]
slept:7.5

8 AM

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

IW, BHP, feeling quite good once I got going. The hip is still a little stiff, but nothing too worrying, although I am getting a bit of nerve pain down to in my knee. Easy week ahead, anyway.

4 PM

Running 15:00 [2] 3.0 km (5:00 / km) +60m 4:33 / km

HFW.

Running Drills 8:00 [3] 1.0 km (8:00 / km)

Some drills and sprints en route.

Sunday Apr 21, 2013 #

11 AM

Running 1:10:00 [2] 13.0 km (5:23 / km) +350m 4:45 / km
slept:7.5

Nice easy cruise out from the middle champs at Stanton, though the area watching the carnage, to Birchover and on down the hill via some great rocky tors, out to some hillfort and back via a couple of trespassy routes over fields, etc. Hip took a hammering yesterday, but this seemed to help.

10 PM

Circuits 10:00 [1]

Saturday Apr 20, 2013 #

Running 50:00 [2] 9.0 km (5:33 / km)

All the warm up and warm down for the day.

11 AM

Orienteering race 13:36 [5] 4.0 km (3:24 / km)
slept:8.0

British sprints qualifier, Loughborough campus. Ran with good control and didn't push too hard, although without much technical challenge there wasn't anything to slow you down. Won the heat, but in a much slower time than the other heat winners.

1 PM

Orienteering race 14:14 [5] 4.0 km (3:34 / km)

Sprints final. Oh what a different beast! Thrown straight out of a short leg into the technical area of uni accommodation, weaving through gates, buildings and passageways, not to mention students sunning themselves and generally frolicking. It was great and I never got a chance to plan ahead, just hanging on for dear life and coming unstuck quite a few times. The course was over before I knew it, 4th place, not bad considering my lack of navigational sharpness. I have to point out that my run in of 11 seconds was caused by having to repunch the finish multiple times, no beep or flash, then punch the other unit. At least it didn't cost any places.

C • Lack of Beep 3

C • Good Job 1

Friday Apr 19, 2013 #

8 AM

Running 45:00 [2] 9.0 km (5:00 / km) +200m 4:30 / km

IW via BHP and Crosspool, still not feeling very perky, but I have a hunch that my tiredness is just residual from last week. I suspect that if I tried something other than jogging I might be able to shift it. Let's see tomorrow...

4 PM

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

HFW.

7 PM

Circuits 10:00 [1]

Thursday Apr 18, 2013 #

8 AM

Circuits 10:00 [1]
slept:7.5

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

IW, BHP, feeling a bit bouncier again today. Only a bit mind, so going to take it easy until the weekend.

4 PM

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

HFW with 8xhill bounds. Feeling much bouncier this arvo and caught a gap in the rain which recharged my solar cells.

Wednesday Apr 17, 2013 #

8 AM

Running 48:00 10.0 km (4:48 / km) +100m 4:34 / km
slept:8.0

Wanted to run a short, faster session this am, so headed down to Hillsborough Park for a set of death intervals. Aborted the first one half way round when I saw the parkie removing my bag from the bushes with a litterpicker. Then ran 4 more, gave up on the idea of a fifth. 2.27, 2.25, 2.25, 2.23. Slow times (with a strong headwind on the uphills) and feeling flat as a pancake.

C • Why didnt you just leave your bag here? 8

4 PM

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

HFW, still pooped.

9 PM

Circuits 10:00 [1]

Tuesday Apr 16, 2013 #

4 PM

Running 25:00 [2] 5.0 km (5:00 / km) +160m 4:19 / km
slept:7.5 (rest day)

More tourism and a train journey home. Feeling shattered today so just popped out for a jog up the hill.

9 PM

Circuits 10:00 [1]

Monday Apr 15, 2013 #

9 PM

Running 1:20:00 18.0 km (4:27 / km)
slept:7.5

Not a success. Tried to run out to Crosby beach to see Gormley's Another Place. Set myself 30 mins out as a max before turning around. 40 mins later and I was close, so close, but had to admit defeat and retrace my steps along the boring docklands road (Mike would have loved it). And it rained. Oh well.

C • Poor planning and slow running 3

Sunday Apr 14, 2013 #

7 PM

Running 45:00 [2] 9.0 km (5:00 / km)
slept:8.0

In Liverpool for a spot of tourism. Ran out along the waterfront and visited the two cathedrals (just greedy). nice run but tired legs after yesterday.

Saturday Apr 13, 2013 #

11 AM

Running 1:16:00 18.0 km (4:13 / km) +500m 3:42 / km
slept:7.5

Coppice track set of Kenyan hills. Hit this session hard and felt surprisingly good with times to match. started and finished at the top, 3.55, 4.53, 3.52, 4.52, 3.51, 4.46. Had hoped to stay inside 4 for the downs and 5 for the ups, so pleased to be well on the right side of that. The run home was a struggle.

9 PM

Circuits 10:00 [1]

Friday Apr 12, 2013 #

8 AM

Running 55:00 [2] 11.0 km (5:00 / km) +250m 4:29 / km
slept:8.0

IW via BHP, botanical gardens, cemetery and the moor. Errands to run.

5 PM

Running 15:00 [2] 3.0 km (5:00 / km) +60m 4:33 / km

HFW still tired from Weds.

9 PM

Circuits 10:00 [1]

Thursday Apr 11, 2013 #

6 PM

Running 45:00 [2] 9.0 km (5:00 / km) +100m 4:44 / km
slept:7.0

Loxley after dinner. Felt surprisingly good, the niggles from the end of last night's run had eased, only the hip was a little sore, but nothing special. But still, another easy day tomorrow.

Circuits 10:00 [1]

Wednesday Apr 10, 2013 #

7 PM

Running 2:20:00 34.0 km (4:07 / km) +380m 3:54 / km
slept:8.0

Long and hard evening session on the TPT. Ran 51 mins out at moderate tempo, couple of minutes jog and eat jelly babies, then back in 49. Set off a bit later than intended and the light had faded for the last 40 mins or so, struggled to see my footing in Wharncliffe, although it wasn't too much of a problem on the wide cycle trails. Smashed on the way back into Hillsborough. Splits:

Beeley to start of TPT: 8.59
Pylon: 12.03
Pylon: 9.18
Sculpture: 9.55
Bridge: 5.12
Oxsprings turnaround: 5.31 (51.00)
Bridge: 4.54
Sculpture: 5.20
Pylon: 9.55
Pylon: 9.10
Start of TPT: 11.17
Beeley - overshot in the dark: 8.22 (49.00)

Tough end to a tough few days training.

Tuesday Apr 9, 2013 #

8 AM

Running 25:00 [2] 5.0 km (5:00 / km) +160m 4:19 / km

IW, BHP, much better this morning.

5 PM

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

HFW.

Orienteering 20:00 [3] 5.0 km (4:00 / km) +80m 3:42 / km

A couple of old sprintervals on the way. Legs still sore from Sunday so nothing too hard, just reminding myself how to read a map.

9 PM

Circuits 10:00 [1]

Monday Apr 8, 2013 #

8 AM

Running 30:00 [2] 6.0 km (5:00 / km) +180m 4:21 / km
slept:8.0

IW, BHP extended. Tired.

5 PM

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

BHP, tired, but with a spring in my step after seeing the news!

9 PM

Circuits 10:00 [1]

Sunday Apr 7, 2013 #

8 AM

Running 1:53:00 23.0 km (4:55 / km) +1200m 3:54 / km
slept:8.0

Mini 3 Peaks. From Cutthroat Bridge over Bamford Edge then Win, Lose, Win, Bamford again and back. Took Mr Baker's advice and ran the downs and flats hard, took the climbs as 'recovery'. Sort of worked, except that the climbs are steep and long enough that just keeping moving reasonably well makes them quite tough, so the whole run ends up as a pretty sustained effort. A good session though on a gorgeous morning with snow conditions no longer posing any obstacle to running.

Saturday Apr 6, 2013 #

8 AM

Running 51:37 12.0 km (4:18 / km) +100m 4:08 / km
slept:7.5

Hillsborough Parkrun, pushed hard from the start and ran a solo effort for a significant PB, makes me wonder what I have been faffing about doing the last few times. Laps in 5.23, 5.31, 5.31, 11, suffering towards the end. That's more like it.

2 PM

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

Easy jogging at a sunny Graves Park with Alex in the chariot, not falling asleep.

9 PM

Circuits 10:00 [1]

Friday Apr 5, 2013 #

8 AM

Running 45:00 [2] 9.0 km (5:00 / km) +250m 4:23 / km
slept:7.5

IW via BHP and Crosspool. Tired but moving well. Slipped on the ice above the stables and bashed my knee, then got overtaken (almost - I sped up, obviously) by a girl on the way through Crosspool.

5 PM

Running 25:00 5.0 km (5:00 / km) +120m 4:28 / km

HFW feeling pretty flat. Ran 8xhill bounds to try to inject some spring into my stride.

9 PM

Circuits 10:00 [1]

Thursday Apr 4, 2013 #

9 AM

Running 2:15:00 29.0 km (4:39 / km) +450m 4:19 / km
slept:8.0

Treated myself to a steady long one out to Cannon Hall to meet Jen, Alex and the Beavers. Kept the legs turning over well and focused on good form, which was interrupted only by the odd snow drift blocking paths. Needed to keep moving quite fast just to stay warm in the biting wind.

9 PM

Circuits 10:00 [1]

Wednesday Apr 3, 2013 #

8 AM

Running 1:05:00 [2] 13.0 km (5:00 / km) +250m 4:34 / km
slept:7.5

IW, Coppice Track with a heavy bag. Lovely day for it though and feeling pretty good by the end. Hip not nearly as stiff as I though it might be, which is encouraging after the weekend.

5 PM

Running 25:00 [3] 5.0 km (5:00 / km) +100m 4:33 / km

HFW, BHP, moving better.

7 PM

Circuits 10:00 [1]

Tuesday Apr 2, 2013 #

10 PM

Circuits 10:00 [1]
slept:7.0 (rest day)

Long drive home from Bristol. Feeling stiff and tired.

Monday Apr 1, 2013 #

10 AM

Orienteering race 32:18 [5] 7.0 km (4:37 / km) +250m 3:55 / km
slept:7.0

JK relay, first leg for a change due to childcare issues. Not feeling it this morning, but gave it a solid bash and ran OK, in spite of dropping a bit of time on 2 and 4 to let Yannick and Kris escape. My legs had just about woken up by the end of this and I was feeling pretty good by the last couple of hills. Handed over at the back of the pack in 7th? - Aidan pulled us up to 2nd with a great run and Nick brought us in 4th, doing well to hold off most of the competition from behind. Could have been a medal on another day, oh well, no buffs to show for the JK this year.

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

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