Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 30 days ending Apr 30, 2014:

	activity	#	time	miles		km		+m
	Running	50	34:22:00	260.35	(7:55)	419.0	(4:55)	9000
	Circuits	17	2:50:00
	Track session	2	48:00	7.46	(6:26)	12.0	(4:00)
	Orienteering	1	32:23	3.73	(8:41)	6.0	(5:24)	250
	Running Drills	1	10:00
	Total	63	38:42:23	271.54		437.0		9250
averages - sleep:8.2

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Wednesday Apr 30, 2014 #

8 AM

Running 25:00 [2] 5.0 km (5:00 / km) +120m 4:28 / km
slept:8.0

IW. Much better after skipping a second run yesterday.

5 PM

Running 40:00 8.0 km (5:00 / km) +250m 4:19 / km

HF Edge Campus via Blake for 8xbounds then 5xfull hill in 48, 51, 50, 51, 49. Short, sharp and suitably painful.

7 PM

Circuits 10:00 [1]

Tuesday Apr 29, 2014 #

8 AM

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

IW feeling totally battered. Too much, too hard, too late last night, always leaves me a mess in the morning. That's all for today.

7 PM

Circuits 10:00 [1]

Monday Apr 28, 2014 #

7 PM

Running 1:15:00 [3] 16.0 km (4:41 / km) +550m 4:00 / km
slept:8.5

Evening roll out around the Loxley, Dungworth, Stannington, Crookes loop. Legs sore, but felt better for this.

Sunday Apr 27, 2014 #

10 AM

Running 47:00 [3] 10.0 km (4:42 / km) +220m 4:14 / km
slept:9.0

How to beat DOMS? Get out before it bites. Decent pace up Rivelin to meet Jen and the lad at Wyming Brook for some scrambling in the woods.

7 PM

Running 45:00 [2] 9.0 km (5:00 / km) +120m 4:41 / km

It's bitten. Fortunately I was happy to take it easy and quite enjoyed the sensation of running on battered muscles.

Saturday Apr 26, 2014 #

1 PM

Running 1:55:00 23.0 km (5:00 / km) +1150m 4:00 / km
slept:8.0

Win Lose Win from Cutthroat Bridge. Bit tired after track and it took until the 1st climb up Win to start feeling OK. Ran climbs at a solid pace and descents as hard as I could to try to get the legs blooded, anticipating some DOMS tomorrow, bits in between at a cruise. Enjoyable session as always, although tiring a little by the end.

8 PM

Circuits 10:00 [1]

Friday Apr 25, 2014 #

12 PM

Track session 25:00 [5] 6.0 km (4:10 / km)
slept:8.5

Lunchtime track in the wind and rain, as per usual. Revisited an old favourite from Hallamshire days; Bondarenkos x3 off 2 mins. Concerned that this would be tricky to judge at a solo effort, but it seemed to work out OK. Ran 6.43, 6.45, 6.46 for each 2km of mixed efforts. Felt pretty good after dropping this morning's run IW.

Running 35:00 [2] 8.0 km (4:23 / km) +60m 4:13 / km

Track and back.

5 PM

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

HFW, plod.

7 PM

Circuits 10:00 [1]

Thursday Apr 24, 2014 #

8 AM

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

IW BHP. Sunny.

12 PM

Running 50:00 [2] 13.0 km (3:51 / km) +120m 3:41 / km

Lunchtime cruise out along Porter, back via Fulwood with Danger, shooting the breeze. Enjoyable.

5 PM

Running 15:00 [2] 3.0 km (5:00 / km) +40m 4:41 / km

HFW.

Wednesday Apr 23, 2014 #

6 AM

Running 1:00:00 13.0 km (4:37 / km) +250m 4:13 / km
slept:7.5

Early session of 5x3/1s up Rivelin followed by Coppice in 4.53. Momentous run as it's the first time I have ever managed a 6am session, I think. It wasn't pretty, but nice to have the effort out of the way before 7am!

C • Hard work 1

7 PM

Running 40:00 [2] 8.0 km (5:00 / km) +200m 4:27 / km

Evo cruise up Rivo. Clunky but OK.

Tuesday Apr 22, 2014 #

8 AM

Running 48:00 [3] 11.0 km (4:22 / km) +220m 3:58 / km
slept:9.0

IW over Parkwood. Feeling much improved today and kept up a good pace in spite of the foul weather. Followed Jen's lead by stacking it on a slippery corner and slapping down hard onto the wet asphalt. Bit of a shock and very sore hands but seem to have got away without too much bruising to my hip and knee.

5 PM

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

HFW, overheated.

7 PM

Circuits 10:00 [1]

Monday Apr 21, 2014 #

11 AM

Orienteering race 32:23 [5] 6.0 km (5:24 / km) +250m 4:28 / km
slept:9.5

JK relay, last leg and in the mix for a top 3 after good service from Nick and Michael on 1 and 2. Off in pursuit of Danger and Kris and settled in to try to stay safe for the first few. Started plotting my strategy for attack on the way down to the spectator bit, but soon realised that I was actually hanging on rather than biding my time and trailed in on the coat tails of Danger for 5th. Shame not to be able to capitalise on fresh legs, but glad to have been well enough to race. Bit nauseous after but not too bad.

12 PM

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

7 PM

Circuits 10:00 [1]

Sunday Apr 20, 2014 #

2 PM

Running 40:00 [3] 7.0 km (5:43 / km) +120m 5:16 / km
slept:11.0

Bit better again today and managed to get a decent breakfast and lunch in. Went for a short jog in the rain along the railway line from Blaenavon. Felt rubbish for 15 mins, perked up for 15 mins then bonked at 30 mins. Better overall for it though.

Saturday Apr 19, 2014 #

Note
slept:9.5 (sick) (rest day)

Bit better, managed some lunch and a small dinner. Still weak, achy and woolly-headed.

Friday Apr 18, 2014 #

Note
slept:10.0 (sick) (rest day)

In bed for almost 12 hours last night, tummy not good today, didn't manage to eat a thing all day. Not a good state for a bank holiday drive to Bristol. Survived, sort of.

Thursday Apr 17, 2014 #

Note
(sick)

Head, neck and back aching in the arvo; cue a night of sweats and feverish unpleasantness.

6 AM

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

Good start to the day - nice cruise up the hill feeling strangely effortless. Reasons for which became apparent later.

Wednesday Apr 16, 2014 #

6 AM

Running 45:00 [2] 9.0 km (5:00 / km) +120m 4:41 / km
slept:8.0

Early doors up Loxley valley, beautiful morning but chilly in the shade. Not as tired as I feared.

Circuits 10:00 [1]

7 PM

Running 55:00 [3] 12.0 km (4:35 / km) +310m 4:04 / km

Over 12 hours later, second run of the day. Bit jaded from playing all day and a big dinner at Noodle Inn, but felt OK once I got moving. Up to Loxley common and beyond for a blood-orange sunset.

Tuesday Apr 15, 2014 #

Note

Been thinking a bit about the EOCs long distance debacle. What I don't get is this: orienteering is a sport where it is easy to cheat. Anyone can do it if they want - just go for a couple of runs around the competition terrain. What are the chances of being caught? Close to zero. But I doubt that it happens much because the athletes tend to respect the rules of fair play. Yet a map gets leaked online and suddenly all and sundry are sharing it via twitter, etc. If you came across a competition map in the window of an organiser's car, you wouldn't deliberately cheat by looking at it (this actually happened at a WC). Likewise at events without quarentine, folk don't go around looking at their competitiors' maps. So why is it suddenly OK just because it's online? Just because you can cheat, doesn't mean you should, and doesn't mean that the event needs to be cancelled or courses replanned. Does it?

C • is it 12

C • it comes down to trust 2

8 AM

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

IW, BHP, tired.

12 PM

Track session 23:00 [5] 6.0 km (3:50 / km)

Pyramid of 200, 400, 600, 800, 1km and back down off jog 100 recovery (35-40 secs). Ran at a controlled pace to avoid overcooking myself - it's been a few weeks and still a bit concerned about general health. Good session though and enjoyed running in the sunshine on an empty track, although windy as usual on the back straight. 36, 1.16, 1.55, 2.36, 3.16, 2.35, 1.56, 1.14, 35.

Running 38:00 [2] 8.0 km (4:45 / km) +60m 4:35 / km

Track and back.

7 PM

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

Counted down every minute of this plod home.

Circuits 10:00 [1]

Monday Apr 14, 2014 #

7 PM

Running 45:00 [3] 9.0 km (5:00 / km) +100m 4:44 / km
slept:8.0

Easy Loxley run after lots of fun with Alex at Low Bradifield, dam building, exploring in the woods and bouncy castling. Well it tired me out, but he still refused to drop off in the car home.

Circuits 10:00 [1]

Sunday Apr 13, 2014 #

1 PM

Running 2:15:00 [3] 28.0 km (4:49 / km) +350m 4:32 / km
slept:9.0

Took a chance on a longer one as I was feeling almost healthy. From Nether Edge to Eccy woods, Limb, Ox Stones, Burbage Bridge, pole, back along the top of Rivelin. Windy out in the peak, which made for some tougher bits, but not too bad and still going strong at the end. Good.

Saturday Apr 12, 2014 #

10 AM

Running 1:00:00 [3] 13.0 km (4:37 / km) +280m 4:10 / km
slept:9.0

More cruising, up to Loxley, fisheries, Stannington, finished at Rivelin playground. If you chopped my head off at the neck I would have been feeling great!

7 PM

Running 40:00 [3] 8.0 km (5:00 / km) +120m 4:39 / km

Evening cruise up Rivelin. Sort of OK.

Circuits 10:00 [1]

Friday Apr 11, 2014 #

8 AM

Running 35:00 [3] 7.0 km (5:00 / km) +180m 4:26 / km
slept:8.5

IW, groggy, struggling, via Baker's shop for extra lunch.

12 PM

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

Sky's Edge at lunchtime, warm and sunny and couldn't resist getting out. Felt good and enjoyed.

5 PM

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

Pushing my luck with a plod home.

7 PM

Circuits 10:00 [3]

Thursday Apr 10, 2014 #

8 AM

Running 30:00 [3] 6.0 km (5:00 / km) +160m 4:25 / km
slept:8.0

Ughhh, not feeling it. Too much, too late last night.

5 PM

Running 20:00 [3] 4.0 km (5:00 / km) +60m 4:39 / km

HFW, tired.

7 PM

Circuits 10:00 [1]

Wednesday Apr 9, 2014 #

7 PM

Running 1:28:00 [3] 19.0 km (4:38 / km) +380m 4:13 / km
slept:7.5

Intended a shortish steady run tonight but got a bit carried away (and lost). Out to Worrall and the hills beyond, back via a swift desct through Loxley Common. Felt surprisingly good and enjoyed the warm light evening, hoping for minimal ill effects tomorrow.

C • ehhh? 1

Tuesday Apr 8, 2014 #

8 AM

Running 40:00 [2] 8.0 km (5:00 / km) +180m 4:30 / km
slept:8.5

Slept the sleep of the dead last night and was still groggy for this. A bit of a struggle.

5 PM

Running 15:00 [2] 4.0 km (3:45 / km) +60m 3:29 / km

HFW. Tired.

Running Drills 10:00 [3]

7 PM

Circuits 10:00 [1]

Monday Apr 7, 2014 #

7 PM

Running 40:00 8.0 km (5:00 / km) +300m 4:13 / km
slept:9.0

Hmmm. Set off on a session of Steel Bank reps but struggled on the first and ground pretty much to a lactate-induced halt on the second. Lungs struggling beyond the norm, legs feeling full of pep. Sacked it off for some jogging, found myself at the bottom of Hero's so went once up there, but barely made it to the top. Home with tail between legs.

So...still not quite right. Felt rough over the weekend but put it down to stress and tiredness. Hopefully that will pass now that I am through a very busy period. So the plan is to play it by ear for a few days, eat well, sleep well and see if things pick up. If not, I may need a few days off.

Circuits 10:00 [1]

Sunday Apr 6, 2014 #

2 PM

Running 50:00 [3] 11.0 km (4:33 / km) +250m 4:05 / km
slept:7.5

Nipped out from the Museum of the Great Outdoors stall for a leg loosener up to Norfolk Par, Deep Pits and Sky's Edge. Always a pleasure.

Saturday Apr 5, 2014 #

8 AM

Running 50:00 [1] 7.0 km (7:09 / km) +100m 6:40 / km
slept:5.0

Firshill, hanging the YHOA sprints qualifier plus running backwards and forwards to start and finish, etc.

11 AM

Running 1:00:00 [1] 8.0 km (7:30 / km) +100m 7:04 / km

Hanging the final and a bit of collecting on the qualifier.

12 PM

Running 40:00 [1] 6.0 km (6:40 / km) +100m 6:09 / km

Collecting the qualifier plus misc other running about. What a tiring day!

Friday Apr 4, 2014 #

8 AM

Running 30:00 [2] 6.0 km (5:00 / km) +160m 4:25 / km
slept:7.0

IW via BHP. Long busy day coming up!

5 PM

Running 20:00 [3] 4.0 km (5:00 / km)

Home briefly before heading back to the Showroom.

Thursday Apr 3, 2014 #

8 AM

Running 1:00:00 13.0 km (4:37 / km) +250m 4:13 / km
slept:5.5

IW via Rivelin and Coppice on legs that were barely functioning. Slept very badly last night due to buzzing legs after last night's session and a buzzing head due to a mad week at work. Felt like running in slow motion through the thick fug, fortunately the clock was ticking in slow motion too so it can't have been as bad as all that.

5 PM

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

HFW.

8 PM

Circuits 10:00 [1]

Wednesday Apr 2, 2014 #

1 PM

Running 25:00 [2] 5.0 km (5:00 / km) +150m 4:21 / km
slept:8.0

IW on a convaluted route including quite a bit of up and down. In a rush, as is normal for this week.

4 PM

Running 43:00 8.0 km (5:23 / km) +400m 4:18 / km

When time is short and you feel the need to hurt yourself, look no further than Blake Street. 10xoff minimal recovery aiming for a steady but consistent set. Blew that on the first, knew I was in trouble after 3, suffered badly after 7. 49, 50, 50, 50, 51, 52, 52, 53, 54, 55. Headwind not helping matters. By the end I was treading water, my lungs suffocating on air thick with Saharan dust. Ouch.

10 PM

Circuits 10:00 [1]

Tuesday Apr 1, 2014 #

7 AM

Running 25:00 [2] 5.0 km (5:00 / km) +160m 4:19 / km
slept:7.0

To The Edge for an early start. Distracted by other things and can barely remember this run.

12 PM

Running 18:00 [3] 4.0 km (4:30 / km) +50m 4:14 / km

To Bartolome House and back for some teaching. Had to run fast to make it there and back in time.

6 PM

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

HFW, just in time for bathtime. Half though about getting out again afterwards, but head too tired.

7 PM

Circuits 10:00 [1]

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