Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 30 days ending Nov 30, 2013:

	activity	#	time	miles		km		+m
	Running	35	18:45:05	142.29	(7:54)	229.0	(4:55)	5150
	Circuits	16	2:40:00
	Orienteering	3	2:05:14	13.05	(9:36)	21.0	(5:58)	670
	Total	48	23:30:19	155.34		250.0		5820
averages - sleep:7.6

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Saturday Nov 30, 2013 #

11 AM

Orienteering 45:00 [4] 7.0 km (6:26 / km) +250m 5:27 / km
slept:8.0

SYO club champs, Loxley. Mass start handicap on a no paths map, although I have to admit that I know where most of them go anyway. Still had my fair share of cock ups mind. Fun race on another nice sunny day.

Running 50:00 [2] 9.0 km (5:33 / km) +250m 4:53 / km

Run to Loxley, jogging before and after and some control collecting. That's the most running ive done for a while. Knackered!

Friday Nov 29, 2013 #

8 AM

Running 50:00 [3] 10.0 km (5:00 / km) +230m 4:29 / km
slept:8.0

IW, Parkwood Springs. Bit wet and blustery, but good to run a bit further and feeling much better than I have done this week.

7 PM

Circuits 10:00 [1]

Thursday Nov 28, 2013 #

8 AM

Running 35:00 [2] 7.0 km (5:00 / km) +180m 4:26 / km
slept:8.5

IW, BHP and Crosspool, going OK but still coughing a bit.

5 PM

Running 25:00 5.0 km (5:00 / km) +280m 3:54 / km

HFW via 5xBlake. 56, 55, 53, 55, 55. Lungs seemed to work OK and no ill effects, all good.

7 PM

Circuits 10:00 [1]

Wednesday Nov 27, 2013 #

7 PM

Running 40:00 [2] 8.0 km (5:00 / km) +80m 4:46 / km
slept:6.0

Evening plod around Wadsley. Not feeling it.

Tuesday Nov 26, 2013 #

8 AM

Running 25:00 [2] 5.0 km (5:00 / km) +50m 4:46 / km
slept:6.0 (sick) (rest day)

I'm coughing, Jenny is coughing and Alex is coughing. Not a great night and struggled through work today.

8 PM

Circuits 10:00 [1]

Monday Nov 25, 2013 #

9 AM

Running 40:00 [2] 7.0 km (5:43 / km) +220m 4:56 / km
slept:7.0

To Rach and Alex's place via Hero's. Tired and run down.

8 PM

Circuits 10:00 [1]

Sunday Nov 24, 2013 #

1 AM

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

HFPT.

C • Saw you leave just before m... 1

11 PM

Running 15:00 [2] 3.0 km (5:00 / km)
slept:6.0 (rest day)

HFCM.

Saturday Nov 23, 2013 #

11 AM

Orienteering 50:00 [5] 8.0 km (6:15 / km) +300m 5:16 / km
slept:8.0

SPOOK relays at Burbage plantation and the boulders. Nails and I a little under the weather so not expecting much. Suffice it to say that old men we may be but we've still got it. Second behind Danger and Jonny. Lots of fun.

C • Old? 1

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

Some jogging about in the sun.

Friday Nov 22, 2013 #

8 AM

Running 25:00 [2] 5.0 km (5:00 / km) +80m 4:38 / km
slept:7.5

IW, standard route. Feeling a bit worse for wear with a mild sore throat that kept me awake in the night.

12 PM

Running 55:00 [2] 11.0 km (5:00 / km) +180m 4:37 / km

Experimenting with a lunchtime run from the office on Glossop Road. Tried out a totally new part of town; down to the Parkway roundabout, up through Park Hill, Cholera Monument, Norfolk Park, Deep Pits, Sky's Edge and back. Much of this was in unfamiliar territory and I was rewarded with some great views of the city and lots of nice off-road trails, definitely one to repeat.

C • Count me in 2

9 PM

Circuits 10:00 [1]

Thursday Nov 21, 2013 #

8 AM

Running 25:00 [3] 6.0 km (4:10 / km) +160m 3:41 / km
slept:8.0

IW, managed BHP but had to run hard to squeeze it in as I was late. Feeling groggy, sniffly and sore-legged.

5 PM

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

HFW.

9 PM

Circuits 10:00 [1]

Wednesday Nov 20, 2013 #

7 PM

Running 50:00 [2] 10.0 km (5:00 / km) +180m 4:35 / km
slept:5.5

Wow, that was a wild ride. I opened the back door and got hit by the elements - wind, rain, sleet - and it didn't let up. Around Stannington, Loxley and Wadsley Bridge again, exploring a few new streets.

10 PM

Circuits 10:00 [1]

Tuesday Nov 19, 2013 #

8 AM

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

IW, creaking.

5 PM

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

HFW, cold!

7 PM

Running 1:00:05 13.0 km (4:37 / km) +470m 3:55 / km

Springvale Spirals as part of the urban nights league. First time I have managed to run this as a race, after being injured during the last two autumns. Tried to push hard on the climbs and take it (relatively) easy on the descents to protect my stiff back, but probably got a bit carried away, especially when I saw that I might be able to duck under 30 mins. As it was I missed the mark by a few seconds and got soundly beaten by the youngsters. Great little route though and actually a lot of fun.

Monday Nov 18, 2013 #

7 PM

Running 40:00 [2] 8.0 km (5:00 / km) +150m 4:34 / km

Just pottering out around Wadsley Bridge.

Circuits 10:00 [1]

Sunday Nov 17, 2013 #

3 PM

Running 55:00 [3] 13.0 km (4:14 / km) +200m 3:56 / km
slept:7.5

Run from Darton through Cawthorne, over to the sculpture park (past a lifesize copper elephant in a boat), back via the river. Nice run almost all on trails with some rolling hills.

C • Minotaur 2

Saturday Nov 16, 2013 #

11 AM

Running 1:15:00 [3] 17.0 km (4:25 / km) +520m 3:50 / km
slept:8.0

Spoon lane loop (the 4 hill version). Nice to be out running in the sunshine without anything on my back. The hip behaved itself and even felt a bit more relaxed by the end.

8 PM

Circuits 10:00 [1]

Friday Nov 15, 2013 #

8 AM

Running 45:00 [2] 10.0 km (4:30 / km) +220m 4:03 / km
slept:7.0

5 days in a row! IW via Rivelin on a lovely cold, clear autumn morning. Starting to feel easier.

5 PM

Running 30:00 6.0 km (5:00 / km) +320m 3:57 / km

HFW via a Blake St session (with a work bag). A bit faster this time: 53, 53, 53, 54, 54.

Thursday Nov 14, 2013 #

8 AM

Running 30:00 [3] 6.0 km (5:00 / km) +180m 4:21 / km
slept:8.0

IW, BHP, feeling tired from four days in a row. Cold wind woke me up, just what I needed.

Had a weigh-in and discovered that I have put on 3.5kg in the last couple of weeks - not bad!

Circuits 10:00 [1]

5 PM

Running 20:00 [3] 4.0 km (5:00 / km) +80m 4:33 / km

HFW.

Wednesday Nov 13, 2013 #

6 AM

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

Morning run on a cold crisp day. Getting out early didn't feel as bad as expected.

8 AM

Circuits 10:00 [1]

Tuesday Nov 12, 2013 #

8 AM

Running 30:00 [3] 6.0 km (5:00 / km) +160m 4:25 / km
slept:6.5

IW, BHP, had to run a bit harder than normal as I was short on time. Hip grumbling, grrrr.

5 PM

Running 25:00 5.0 km (5:00 / km) +180m 4:14 / km

HFW via Blake street for 5xreps. Running with a heavy work bag now that Mike no longer lives there and I can't dump it in his garden. Slow but solid and hopefully good for the hip, well it worked last time. 59, 59, 58, 57, 57.

7 PM

Circuits 10:00 [1]

Monday Nov 11, 2013 #

7 PM

Running 40:00 [2] 8.0 km (5:00 / km) +120m 4:39 / km
slept:8.0

Easy up Rivelin in the dark, first 'proper' run for a while (I.e. not a commute) and it felt good apart from the usual stiff hip, which has got worse if anything over the last two weeks. Here's hoping that some running will ease it off...

Circuits 10:00 [1]

Sunday Nov 10, 2013 #

Note
slept:9.0 (rest day)

Another day off, just for good measure. Surprised by how easy it has been to take two weeks off training. Also surprised to find that life is no less tiring without running, in fact possibly more so. The urge is definitely there now, but I'm going to hold it off for a while and take a couple of weeks to get back into some nice easy training.

Saturday Nov 9, 2013 #

Note
slept:11.0 (rest day)

Down to Bristol, stayed in a travel lodge last night which meant going to bed when Alex did, which meant 11 hours sleep, amazing!

Friday Nov 8, 2013 #

Note
slept:6.0 (rest day)

Didn't sleep well, worrying about work stuff.

Thursday Nov 7, 2013 #

Running 25:00 [2] 5.0 km (5:00 / km) +80m 4:38 / km
slept:6.5

IW taking it easy with a bit of a cold. Actually quite pleased to have a cold while I'm resting anyway, sort of killing two birds with one stone.

7 PM

Circuits 10:00 [1]

Wednesday Nov 6, 2013 #

Note
slept:7.5

Tuesday Nov 5, 2013 #

Note
slept:8.0

Monday Nov 4, 2013 #

8 AM

Running 30:00 [2] 6.0 km (5:00 / km) +160m 4:25 / km
slept:8.0

IW, BHP, feeling pretty good, hip still a little stiff annoyingly.

5 PM

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

HFW.

8 PM

Circuits 10:00 [1]

Sunday Nov 3, 2013 #

10 AM

Orienteering 30:14 [5] 6.0 km (5:02 / km) +120m 4:35 / km
slept:9.0

SYO event at Bowden Housesteads. Really enjoyed a twisty turny course in the rain and managed what felt like a decent run, it will be interesting to see what the fast lads get around it in. This reminded me yet again why orienteering is fun. Good to be niggle free for a change, but another easy week next week to consolidate.

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)

Saturday Nov 2, 2013 #

Note
slept:9.0

Another day off, this is getting to be a habit. Enjoyed not having to.

Friday Nov 1, 2013 #

8 AM

Running 25:00 [2] 5.0 km (5:00 / km) +80m 4:38 / km
slept:7.0

IW, nothing special. Running with good form but not moving particularly fast. Really only running stave off the DOMS when I start training and to dodge the tram fare.

5 PM

Running 20:00 [3] 4.0 km (5:00 / km) +80m 4:33 / km

HFW.

7 PM

Circuits 10:00 [1]

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