Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 30 days ending Sep 30, 2014:

	activity	#	time	miles		km		+m
	Running	44	37:52:28	262.92	(8:39)	423.13	(5:22)	12804
	Yoga	13	2:10:00
	Orienteering	4	1:55:50	16.6	(6:59)	26.71	(4:20)	350
	Cycling	1	25:00					80
	Track session	1	25:00	3.73	(6:42)	6.0	(4:10)
	Circuits	2	20:00
	Total	60	43:08:18	283.24		455.84		13234
averages - sleep:7.9

6:13

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Tuesday Sep 30, 2014 #

1 PM

Running 1:53:37 20.81 km (5:28 / km) +1150m 4:17 / km
ahr:160 max:184 slept:8.0

Cutthroat Bridge, Win, Lose, Win. One of my favourite hard hill runs and today didn't disappoint, warm enough to have the vest of and great views over the Peak. Ran the ups at long race pace, downs as hard as possible and cruised the flats. After struggling up the bank out of the carpark at the start I felt surprisingly good! Last of the hill sessions, fell short of the 7k in 7 days goal, but managed it in 8. Time to rest up now.

Monday Sep 29, 2014 #

8 PM

Running 45:30 [2] 8.94 km (5:05 / km) +98m 4:50 / km
slept:7.0

Loxley run, possibly for the last time. Getting nostalgic. It was dark and I was tired.

Yoga 10:00 [1]

Sunday Sep 28, 2014 #

11 AM

Running 1:19:46 16.01 km (4:59 / km) +620m 4:10 / km
slept:9.0

Spoon Lane loop with an extra climb up Den bank thrown in for good measure at the end. Feeling surprisingly good once I got moving and cracking along at a decent pace.

9 PM

Yoga 10:00 [1]

Saturday Sep 27, 2014 #

1 PM

Running 32:00 [2] 6.0 km (5:20 / km) +210m 4:32 / km
slept:7.0

BHP and back via a couple of other short hills. Tired quads and a stiff L hip but otherwise not too bad.

4 PM

Yoga 10:00 [1]

Friday Sep 26, 2014 #

8 AM

Cycling 25:00 [1] +80m

Work, station and home after the run.

1 PM

Running 18:30 1.85 km (9:59 / km)
ahr:156 max:167

Running 5:29:56 33.29 km (9:55 / km) +3050m 6:48 / km
ahr:142 max:167

An adventure! Kinder dozen, a bonkers Dark Peak route of legend, running with Nails for a spot of OMM training. Gorgeous afternoon of blue skies, slogged our way round and made it to Ringing Roger just as the sun set over Grindslow knoll. Much needed beer and food in Nags Head after. The zigzagging got a bit repetitive after a while, I felt good and enjoyed myself for the first 6.5 hills, then again once we had made it into double figures. We kept moving well and not too far off the record in spite of a few duff lines, plenty of photo stops and heavy packs (not as heavy as OMM though). Thanks Nails for the suggestion. The most fun that you can have with a hill and a Friday afternoon off work.

Thursday Sep 25, 2014 #

7 PM

Running 29:00 [2] 6.0 km (4:50 / km) +210m 4:07 / km

BHP and back via a couple of other short hills. Tired legs.

9 PM

Yoga 10:00 [1]

Wednesday Sep 24, 2014 #

7 AM

Running 33:00 [2] 6.2 km (5:19 / km) +280m 4:21 / km
slept:8.0

Bed got the better of me this morning so ran out of time for a longer one. A couple of times up to BHP with a lovely sunrise. Legs a bit sore after double hills yesterday.

7 PM

Running 57:39 11.12 km (5:11 / km) +520m 4:12 / km

And some more hills. Steel Bank with a bonus long effort from the bottom of Blake at the end. Running at a moderate tempo rather than all out. Still not 100%, bit snotty.

Tuesday Sep 23, 2014 #

7 AM

Running 52:00 9.42 km (5:31 / km) +480m 4:24 / km
slept:8.0

Last week: miles; this week: hills. IW via 3xHeroes, feeling much better than expected. Running with a pack and not worrying about times.

5 PM

Running 38:00 7.49 km (5:04 / km) +380m 4:03 / km

HFW via 10xBlake, again not going for times so much easier than normal, although a certain minimum effort is required to get up the hill at pace. Started off around 1min, down to 53 by the end.

7 PM

Yoga 10:00 [1]

Monday Sep 22, 2014 #

Note

Planned a second run but feeling run down and on the edge of Alex and Jenny's cold. Opted for an early night.

7 AM

Running 47:00 [2] 10.0 km (4:42 / km) +40m 4:36 / km
slept:8.0

Easy morning shuffle from Everley looking for nice trails in the woods. I found quite a lot of fences and signs saying 'keep orf my land'. Made it to some proper woods in the end and enjoyed a lovely sunrise through the chilly morning haze.

Sunday Sep 21, 2014 #

1 PM

Orienteering race 52:30 [5] 12.71 km (4:08 / km)
slept:9.0

London City race. Really enjoyed this and coped with the technical challenge, save for running a whole loop the wrong way right at the end. I was focusing so hard on not cocking up in the Barbican that I ended up running 24, 27, 26, 25. Doh. Corrected myself to finish with tail between my legs. Great fun, anyway, and the map is a true masterpiece.

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

Decent warm up plus a loop of the Barbican after.

7 PM

Yoga 10:00 [1]

C • yoda 1

Saturday Sep 20, 2014 #

1 PM

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

Dreadful high with a poorly Alex en route to down South. Felt pretty bad unsurprisingly. Squeezed in a very short jog at Sandhurst just before the Barrable wedding. Followed by a sweaty quick change in the car and an afternoon of fun!

Friday Sep 19, 2014 #

6 AM

Running 1:10:00 14.85 km (4:43 / km) +370m 4:11 / km
slept:7.0

Really not up for it when my alarm went off this morning. Made it out though and ran IW via Parkwood with 2x2.15km hilly tempo loops on the trails thrown in. Legs moving OK but definitely tired now!

C • 3km... 4

5 PM

Running 25:30 [2] 5.57 km (4:35 / km) +60m 4:21 / km

Pig-headed finishing of the job. Just a quickie from any and Aidie's place near Rugby.

Thursday Sep 18, 2014 #

6 AM

Running 1:36:36 20.23 km (4:46 / km) +380m 4:22 / km
ahr:154 max:172 slept:8.0

IW via Rivelin, Redmires, over to Porter and down the valley sharpish when I realised that I had underestimated the time and distance. Felt great running this morning, which was a surprise after a few tough days.

5 PM

Running 28:16 [3] 6.51 km (4:21 / km) +79m 4:06 / km

HFW. Oops blanked Jonny C in Pondersa.

9 PM

Yoga 10:00 [1]

Wednesday Sep 17, 2014 #

12 PM

Running 36:29 7.62 km (4:47 / km) +180m 4:17 / km
ahr:147 max:165 slept:7.5

IW, feeling a bit tired on the way up the hill.

4 PM

Running 56:40 14.1 km (4:01 / km) +230m 3:43 / km
ahr:167 max:181

HFW via Fulwood, Lodge Moor, HGC. Ran 10(3/1) intervals, moving OK but hip and back a bit stiff. Felt good to get the legs moving a bit faster.

8 PM

Yoga 10:00 [1]

Tuesday Sep 16, 2014 #

10 AM

Running 48:25 [3] 11.02 km (4:24 / km) +140m 4:08 / km
slept:8.0

Run from Nottingham station to the uni via canal path including an extra dogleg. Nice way to get to a conference.

5 PM

Running 49:29 [3] 11.15 km (4:26 / km) +85m 4:16 / km

And back to the station after including three laps of the pond. Lots of joggers out on the canal, but only saw one actual runner, who turned out to be Ant. Stunning evening with a blood red sun low in the hazy sky.

7 PM

Running 18:00 [2] 3.9 km (4:37 / km) +42m 4:23 / km

And home from the station racing a blue tram (it won, but only just).

9 PM

Yoga 10:00 [1]

Monday Sep 15, 2014 #

6 AM

Running 45:00 [2] 9.0 km (5:00 / km) +120m 4:41 / km
slept:7.0

Loxley saunter in a daze.

4 PM

Yoga 10:00 [1]

With Alex joining in.

7 PM

Running 55:00 [3] 12.0 km (4:35 / km) +220m 4:12 / km

Loxley Common in the dark, no headlamp, relying on many carrots eaten over the years.

Sunday Sep 14, 2014 #

12 PM

Running 2:20:00 29.0 km (4:50 / km) +600m 4:23 / km
slept:8.5

Cheered on Jen and played with Alex at the Dobcroft Dash in the morning, then ran home via Eccy, Limb, Houndkirk, Burbage Valley, Higger, Stanage, Pole, Wyming Brook, Rivelin. Started very slow but wound it up. Started to get hungry and thirsty after about 100mins, having eaten and drunk almost nothing since breakfast, but 4 big handfuls of blackberries got me home.

Saturday Sep 13, 2014 #

1 PM

Running 1:05:00 [2] 11.0 km (5:55 / km) +500m 4:49 / km
slept:8.5

Warm up and warm down, ran most of the route before and back up the hill after. OMM training starts here...

C • partner? 3

Running 38:05 [5] 6.84 km (5:34 / km) +480m 4:07 / km
ahr:177 max:197

Hodder show short counter. Not really my cup of tea, but needed it for the overall. Managed not to overcook at the start and worked my way through up the hill. 13th at the top, had a tussle with Sam Watson on the way back down - he descended much better than me but I pulled him in once we hit the flat fields at the bottom. Thought I timed my attack well and passed him in the final 200m or so, but he came back and got me on the line. Damn. 14th, nothing special but done.

8 PM

Yoga 10:00 [1]

Friday Sep 12, 2014 #

8 AM

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

Fare dodging.

5 PM

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

Ditto.

8 PM

Yoga 10:00 [1]

Thursday Sep 11, 2014 #

8 AM

Running 28:00 [3] 6.0 km (4:40 / km) +160m 4:07 / km
slept:6.5

IW, BHP. Felt good up the hill.

5 PM

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

HFW.

8 PM

Yoga 10:00 [1]

New cross training plan is to develop a short runner's yoga session. Testing out some ideas.

C • Yoga 3

Wednesday Sep 10, 2014 #

5 PM

Running 41:00 [3] 9.2 km (4:27 / km) +200m 4:01 / km
slept:8.0

HFW with a spring in my step. Got a new job today! Went to commune with Rivelin to celebrate.

C • Congrats 15

Tuesday Sep 9, 2014 #

7 AM

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

IW, nice morning.

12 PM

Running 50:00 10.0 km (5:00 / km) +280m 4:23 / km
slept:8.0

Experimental hill session at Bingham. 4x150m flat, 300m uphill, 300m downhill, roughly 60m ascent. Ran as hard as I could and faded near the top of the last one: 3.11, 3.12, 3.09, 3.14. Good short sharp session and one that I will go back to.

C • Flat 2

Monday Sep 8, 2014 #

8 PM

Running 1:00:00 11.0 km (5:27 / km) +380m 4:39 / km
slept:8.5

Hilly evening run IN THE DARK!!! Oh my, summer is over. Didn't mean to run so far as I had some work to do, but got absorbed in productive thought and decided that it was more effective to do it on the run than at home with the distraction of internet, etc. Thought some good thoughts.

Sunday Sep 7, 2014 #

1 PM

Orienteering race 35:18 [5] 6.0 km (5:53 / km) +250m 4:52 / km
slept:8.0

British Middles, Brereton Spurs. Well that was a lot of fun. A mad course with tons of controls and direction change, steep ups and downs and plenty of bushy stuff to bash through. Pretty much went for it to see how long I could stay ahead of Kris and keep on top of it. It hung together sort of for the first half, 2nd at no. 18 just a minute down. Then it fell apart when I navigated to 19 before 20, then set off to 21, realised and went back, missing Kris in the process. After that I was scrappy at best. Oh well, it was fun while it lasted and great to get that feeling of orienteering on the (right side) of the edge again.

Running 40:00 [2] 7.0 km (5:43 / km) +80m 5:24 / km

Longish warm up to sort the back out then a good warm down with Dave followed by a load more running around in the assembly field. Tired after that.

Saturday Sep 6, 2014 #

Running 55:00 [2] 10.0 km (5:30 / km) +120m 5:11 / km

Warm up/down for the whole day.

11 AM

Orienteering race 14:05 [5] 4.0 km (3:31 / km) +50m 3:19 / km
slept:8.0

British Sprints qual, Keele. Great course with lots of twisting and turning all the way, also plenty of near misses on blind corners. Ran OK with a couple of small things, bit surprised to see JonnyC bearing down on me so early but he must have eased off after a fast start as he didn't get much closer. Finished where I expected in 3rd.

2 PM

Orienteering race 13:57 [5] 4.0 km (3:29 / km) +50m 3:17 / km

British Sprints final. Not really ready at the start and didn't warm up enough, i.e. my back didn't feel great, although it eased off during the race. Missed a couple of things in the first section of accommodation buildings, but figured there was much more interesting stuff to come...except there wasn't. The rest of the course was dull and challenge-free, with no route choice and controls on the near side of buildings as you approached. Just bizarre, there was nothing wrong with the terrain. I was a long way off the pace and even got beaten by another old (older) man.

Friday Sep 5, 2014 #

8 AM

Running 15:00 [1] 3.0 km (5:00 / km) +60m 4:33 / km
slept:8.5 (injured) (rest day)

Oh dear. Hobbled in to the office. Back very stiff initially and wasn't sure that I would be able to run, but it eased off considerably and feels quite a bit better now (after ibuprofen).

C • don't worry you'll b'a ree... 4

Thursday Sep 4, 2014 #

7 AM

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

IW, BHP, moving well this morning.

5 PM

Running 25:00 5.0 km (5:00 / km) +140m 4:23 / km

HFW with a set of 10xhill bounds on Blake St. Feeling terrible after a long day at my desk.

8 PM

Circuits 10:00 [1]
(injured)

Bugger. Tweaked my lower back in the usual spot doing some injury prevention stuff (squats with 30kg hand weights). Not excessive, but I guess that the long day in a chair didn't help matters. This is now the fifth time I have done this and the stats are:

Orienteering: 1
Picking up Alex: 1
Injury prevention exercises: 3

That doesn't make a strong case for the effectiveness of injury prevention exercises!

C • Bugger 2

Wednesday Sep 3, 2014 #

12 PM

Running 28:00 [3] 6.0 km (4:40 / km) +160m 4:07 / km
slept:8.5

IW in a rush.

5 PM

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

HFW.

Tuesday Sep 2, 2014 #

7 AM

Track session 25:00 [5] 6.0 km (4:10 / km)
slept:8.0

Planned a track session at lunchtime but someone booked a meeting in leaving this as my only window of opportunity. Never thought I would see the track at this time of day and for good reason it seems. Was going to run 10x400s off 200 jog, but the pace was just so slow that I bailed after 8 for some 200s instead. Sadly they weren't much faster either. 77, 76, 75, 74, 73, 74, 75, 74, 35, 34, 36, 35. Struggling to get the legs moving and everything felt tight and uncoordinated. Maybe I just need to man up and do it more often to get used to it? At least the sun was shining.

C • You need to... 7

Running 47:00 [2] 10.0 km (4:42 / km)

To track and IW.

5 PM

Running 30:00 [2] 6.0 km (5:00 / km) +120m 4:33 / km

HFW, BHP. Tired but moving alright up the hill.

Monday Sep 1, 2014 #

8 PM

Running 30:00 [3] 6.0 km (5:00 / km) +180m 4:21 / km
slept:8.5

Evening run up to BHP. Getting dark already, headtorch out soon!

Circuits 10:00 [1]

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