Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 30 days ending Nov 30, 2014:

activity

time

miles

Running

26:46:17

199.79

(8:02)

321.54

(5:00)

7185

Cycling

2:25:00

Yoga

1:20:00

Circuits

10:00

Total

30:41:17

199.79

321.54

7185

averages - sleep:7.9

1:47

0:00

» now

Sunday Nov 30, 2014 #

12 PM

Running 1:37:33 18.61 km (5:14 / km) +650m 4:28 / km
slept:7.0

Another run from the Fox House after a morning of exploring around Padley Gorge. This time opted for a lap of Higger then dropped into Blacka to check out some potential hills for sessions, home via Houndkirk Hill, Limb and Eccy. Lovely day and felt great, most irregular.

8 PM

Circuits 10:00 [1]

For old time's sake.

Saturday Nov 29, 2014 #

12 PM

Running 1:37:47 19.01 km (5:09 / km) +445m 4:36 / km
slept:9.0

Cruise along White Edge, Curber, Frogatt, Longshaw on another misty day. All very enjoyable, despite the lack of views and the general muddy wetness. It has now been 4 days since I have seen the sun.

C • ... 5

C • 1

8 PM

Yoga 10:00 [1]

Friday Nov 28, 2014 #

7 AM

Running 1:06:14 13.65 km (4:51 / km) +297m 4:23 / km
ahr:160 max:191 slept:8.0

IW via Eccy woods, Limb, Porter. Up in the clouds for most of it, which helped me to zone out and lose myself in the run. Very enjoyable and no complaints from the knee after the first 5 mins.

Thursday Nov 27, 2014 #

7 AM

Running 37:10 [2] 7.2 km (5:10 / km) +96m 4:51 / km
slept:8.0

IW. All very strange. No running yesterday and legs feeling much better in general, but after a long meeting in the afternoon I could hardly walk due to what felt like ITB pain in my left knee. Biked home, stretched loads, ibuorofen, slept, and woke to find that it was even worse. Thought I would give a run into work a go to see if it loosened off - it did after about 15 mins, but very sore again as soon as I stopped to walk into the office.

4 PM

Running 41:00 8.64 km (4:45 / km) +280m 4:05 / km

HFW. Long meeting and again, the knee seized up through the day. Limped out of the office and cruised home, the knee settled after 10 mins and I ran an experimental session on the Brincliffe version of spirals - this will be one to go back to. This was, I think, good for the knee. It felt a bit better after at least, the test will come tomorrow morning. Rest day induced injuries are very annoying.

9 PM

Yoga 10:00 [1]

Wednesday Nov 26, 2014 #

9 AM

Cycling 40:00 [1]

To nursery with a big lump, IW, HFW.

Tuesday Nov 25, 2014 #

7 AM

Running 25:00 [2] 5.0 km (5:00 / km) +60m 4:43 / km
slept:8.5

IW, plodding a bit and hip niggly, need to get on top of this. Lovely frosty morning.

5 PM

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

HFW, steady. Just couldn't be bothered today, really. Busy week coming up and enjoying not having to at the moment.

Monday Nov 24, 2014 #

11 AM

Running 57:00 11.0 km (5:11 / km) +370m 4:26 / km

Ughhh. Hung over and groggy run to clear out the system. Up to Graves for some more exploring, watch died after about 30 mins after which I ground to a halt. Decided to have a crack at a couple of hill reps (up Conbnar Rd) to salvage something from the run. Nice day at least.

9 PM

Yoga 10:00 [1]

Sunday Nov 23, 2014 #

7 AM

Running 1:04:25 [2] 11.98 km (5:23 / km) +337m 4:43 / km
slept:8.0

Early run up to Beacon Batch from the B&B in Churchill. Just about enough light at the start to see my way. Nice to revisit some old haunts.

Saturday Nov 22, 2014 #

Event: SPOOK Weekend

1 PM

Running 52:08 11.18 km (4:40 / km) +209m 4:16 / km
slept:10.0

Nice run along the Strawberry Line and up to Wavering Down. Wound up the pace on the way home.

9 PM

Yoga 10:00 [1]

Friday Nov 21, 2014 #

7 AM

Running 48:12 [3] 9.61 km (5:01 / km) +203m 4:32 / km
slept:8.0

IW via a new experimental route linking up Meersbrook, Gleadless, Norfolk Park and the Cholera Monument. Not bad.

Running 5:00 [3] 1.0 km (5:00 / km)

Some extra jogging while I waited for the shower to be vacated.

12 PM

Running 19:57 [2] 4.15 km (4:48 / km) +65m 4:27 / km

HFW before a drive to Bristol.

Thursday Nov 20, 2014 #

7 AM

Running 1:06:12 13.62 km (4:52 / km) +317m 4:21 / km
ahr:153 max:187 slept:7.0

Nice morning run IW via Eccy and Limb, where I saw a fox and nearly got donked on the head by a massive branch falling from a tree.

4 PM

Running 36:00 5.5 km (6:33 / km) +89m 6:03 / km

HFW via cemetery for some drills and then some hill sprints (6x8secs), inspired by Thumper's musings. Might have a go at following the hills to flats speed program, let's face it I need it.

C • Absolutely.. 13

Wednesday Nov 19, 2014 #

9 AM

Running 24:43 [2] 5.4 km (4:35 / km) +88m 4:14 / km
slept:9.0

IW. Nowt special.

4 PM

Running 40:11 8.15 km (4:56 / km) +222m 4:20 / km

HFW via a couple of other hills from the steepest hill in Sheffield thread. Failed to find Kent Road though, will have to revisit.

Tuesday Nov 18, 2014 #

7 AM

Running 26:32 5.1 km (5:12 / km) +91m 4:47 / km
ahr:154 max:187 slept:9.0

IW. Not feeling it this morning. Calfs stiff and generally a bit tired.

5 PM

Running 25:47 [2] 5.24 km (4:55 / km) +114m 4:26 / km

HFW, feeling much perkier. Still keeping it to a minimum for the day.

9 PM

Yoga 10:00 [1]

Monday Nov 17, 2014 #

11 AM

Running 1:04:49 [2] 12.57 km (5:09 / km) +267m 4:40 / km

Went exploring in Hutcliffe, Beauchief and Meadow Head. Got a bit stuck and had to trespass on the golf course for a bit. Bloody golf courses, always getting in the way of a good running loop.

C • Golf course = good running ... 3

Sunday Nov 16, 2014 #

1 PM

Running 43:53 10.01 km (4:23 / km) +243m 3:55 / km
slept:8.0

Eccy woods still searching for a suitably elegant 10km loop. Unintentionally felt like winding it up and ran at a good pace.

8 PM

Yoga 10:00 [1]

Saturday Nov 15, 2014 #

10 AM

Running 1:42:44 22.43 km (4:35 / km) +408m 4:12 / km
slept:7.0

To Darton from Greno via TPT. Feeling generally a bit rough to start with (awake coughing in the night despite not really being ill), but better and better as it went on. A couple of faster sections on the flats - about 5kmx2.

C • I've got that cough 1

Friday Nov 14, 2014 #

7 AM

Running 46:22 [2] 9.41 km (4:56 / km) +213m 4:26 / km

IW via BHP, nostalgia trippin'.

5 PM

Running 25:48 4.97 km (5:11 / km) +110m 4:40 / km

HFW via a couple of reps of Hunter Hill Road, a potential hill rep hill that I have had my eye on. Drawing my inspiration from here: http://www.sheffieldforum.co.uk/showthread.php?t=2... Very suitable indeed.

C • I used to live there. 5

8 PM

Yoga 10:00 [1]

Thursday Nov 13, 2014 #

7 AM

Running 1:02:34 [3] 12.2 km (5:08 / km) +278m 4:36 / km
slept:9.0

IW via Limb and Porter. Thoroughly enjoyable apart from a niggling hip flexor.

5 PM

Running 24:49 [2] 5.05 km (4:55 / km) +114m 4:25 / km

HFW.

9 PM

Yoga 10:00 [1]

Wednesday Nov 12, 2014 #

8 AM

Cycling 40:00 [1]

Nursery with AJ, work, HFW, all before lunchtime.

12 PM

Running 23:00 [3] 6.0 km (3:50 / km) +50m 3:41 / km

IW from nursery, all the way along Abbeydale road. Ragged it to get in in time for a meeting.

5 PM

Running 23:00 [2] 5.0 km (4:36 / km) +60m 4:20 / km

HFW via Decathlon. End to a very busy day.

Tuesday Nov 11, 2014 #

7 AM

Running 28:55 [2] 5.45 km (5:18 / km) +122m 4:46 / km

IW, great feling from yesterday gone, but still enjoyed a morning cruise IW.

5 PM

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

HFW, feeling fine.

Monday Nov 10, 2014 #

11 AM

Running 48:00 [3] 10.21 km (4:42 / km) +240m 4:12 / km
slept:8.0

That was better. Worked out how to stretch the knee last night, all good today. Really enjoyed striding out and exploring some new trails. Head feeling much clearer too.

Sunday Nov 9, 2014 #

2 PM

Running 25:52 [2] 4.37 km (5:55 / km) +108m 5:16 / km
slept:6.0

Short and depressing jog. Knee started hurting almost straight away and got worse. Also felt awful, after effects of AJ's cold still lingering.

C • not the best cock gps i've ... 2

Saturday Nov 8, 2014 #

1 PM

Running 40:53 [2] 7.21 km (5:40 / km) +168m 5:05 / km
slept:8.0

Run to test knee - up to explore some trails up by Whirlow Hall farm. Wet.

Friday Nov 7, 2014 #

7 AM

Running 21:08 [2] 4.07 km (5:12 / km) +44m 4:56 / km
slept:7.5

IW, running quite tentatively but no twinges in the knee so all good. Will keep up a bit of light running over the next few days.

5 PM

Running 23:03 [2] 4.51 km (5:06 / km) +87m 4:40 / km

Thursday Nov 6, 2014 #

7 AM

Cycling 40:00 [1]
slept:8.0

IW, HFW, curry, HFcurry. Knee on the mend I think, feeling a bit under the weather but not too bad. Curry and beer helped.

Wednesday Nov 5, 2014 #

8 AM

Cycling 25:00 [1]
slept:8.0

IW and HFW on the bike. Resting the knee and feeling a bit borderline health wise.

Tuesday Nov 4, 2014 #

7 AM

Running 52:22 [2] 10.18 km (5:09 / km) +191m 4:42 / km
slept:5.0

Took a chance last night and caught a movie at the cinema, which meant a late night. Bad choice. We were awake at 3 for a couple of hours with a poorly little lad coughing himself silly, resolved only by some fresh (i.e. bloody freezing) air in the garden.

Anyway, managed an explore on the way into work, found a new footpath. Confirmed that I am indeed suffering from a spot of runner's knee, which was very sore by the time I made it in. Oh well, happy to take it easy for a while longer.

5 PM

Running 21:18 [2] 4.29 km (4:58 / km) +86m 4:31 / km

HFW, managed with minimal pain until our street. Phew.

Monday Nov 3, 2014 #

Note
slept:8.0 (rest day)

Meant to go for a run but it just didn't happen. Quite enjoyed not having to.

Sunday Nov 2, 2014 #

12 PM

Running 46:56 [2] 9.56 km (4:54 / km) +223m 4:24 / km
slept:9.0

Still not feeling great, but had to get out on such a gorgeous autumn day - vest and shorts for the last time this year no doubt. In search of a 10km loop, almost found it.

Saturday Nov 1, 2014 #

Note
slept:7.0 (rest day)

Day off making the most of a weekend at home. Not feeling the best, either, although no actual symptoms to speak of. Which is more than I can say for J+A, who were up coughing all night.

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