Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 30 days ending Apr 30, 2016:

	activity	#	time	miles		km		+m
	Running	24	15:51:21	107.54	(8:51)	173.07	(5:30)	2986
	Cycling	25	14:42:00					1380
	Orienteering	5	6:23:10	32.93	(11:38)	53.0	(7:14)	2320
	Circuits	27	6:10:00
	Swimming	8	3:50:00
	Yoga	10	2:15:00
	Total	83	49:11:31	140.47		226.07		6686
averages - sleep:8.5

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Saturday Apr 30, 2016 #

7 AM

Running 18:00 [3] 3.2 km (5:37 / km)

Morning jog to loosen up. Feeling a bit more uncomfortable than I would like but better for this.

2

3 PM

Orienteering 2:05:00 [3] 18.0 km (6:57 / km) +750m 5:45 / km
slept:9.0

BOC Brown Clee. For a joke, every control was on a wet pit on a 'simplified for clarity' Rod Postlethwaite map. Personally, I thought the old map of Brown Clee was pretty good, but maybe that was just me.

Still, I had high hopes for today after a good week last week. Plan was: steady and cautious. From the start the bum didn't feel great, but tried to sink those thoughts and concentrate on the navigation. That worked OK until I hit the moor, where the tussocks knocked me about and it became harder to concentrate. Promptly binned minutes on a wet pit, then another wet pit, then another...you get the idea.

Tried to get back on track on a longer leg down the hill, but drifted way off line and had miles of extra slog around paths to get back to the crossing points. Had a short sit down and stretch here feeling very sorry for myself. Then foolishly decided that I would finish the course. Cue uncomfortable slog.

Topping off the day nicely, I forgot to punch one of the crossing points so got dsq'd anyway. Not much positive to take away from this race.

4

Running 15:00 [2] 2.0 km (7:30 / km)

WU/WD.

Friday Apr 29, 2016 #

8 AM

Circuits 10:00 [1]
slept:9.0

Eccentric.

4 PM

Swimming 10:00 [1]

Small pool at the Holiday Inn.

Thursday Apr 28, 2016 #

6 AM

Cycling 30:00 [1]

IW. HFW.

C • Hey Oli, Last year you plan... 3

7 AM

Swimming 31:00 [3]

40 with 6x66m efforts. I never thought I would say this, but I am actually growing to enjoy swimming. I can't quite pin down what I enjoy about it as it is still incredibly dull, but I think it is the whole body workout and the fact that I feel better after a swim than before. Whatever, it's going to be part of my life for the foreseeable future, so I might as well embrace it.

But just for the record, no matter how much swimming and cycling I do, I will never do an Ironman.

1.33km

C • Ironman 5

12 PM

Running 57:15 [3] 11.61 km (4:56 / km) +280m 4:24 / km

Parkwood and Firshill. First time over there for ages and really enjoyed it. Testing out a new strategy of increasing cadance and reducing stride length, which seemed to make a big difference. Certainly able to up the pace a little without any increased discomfort. Caught in a sleet shower on the way back and even enjoyed that.

1

7 PM

Circuits 20:00 [1]

Isometric.

Wednesday Apr 27, 2016 #

7 AM

Cycling 48:00
slept:8.0

IW via Ringinglow. Cold but lovely morning.

4 PM

Cycling 40:00

HFW via Ringinglow in a nice gentle snow shower.

7 PM

Circuits 20:00 [1]

Eccentric.

Tuesday Apr 26, 2016 #

7 AM

Cycling 20:00 [1]

IW.

12 PM

Running 43:00 8.5 km (5:04 / km) +60m 4:53 / km
slept:8.5

Canal at lunch. Ran 6x500m off 1min at around 4mpkm. That was fast enough that I could feel a bit of extra discomfort, so didn't want to push it any more than that. Generally positive I think, but a good reminder that I'm not out of the woods yet.

3

4 PM

Cycling 20:00 [1]

Chiro then home.

7 PM

Circuits 20:00 [1]

Isometric.

Monday Apr 25, 2016 #

6 AM

Cycling 35:00 [2]

IW, HFW.

7 AM

Swimming 26:00 [3]
slept:8.0

Steady this morning and pretty much continuous as I found myself in a nice big gap in the lane.

1.13km

7 PM

Circuits 20:00 [1]

Isometric.

Sunday Apr 24, 2016 #

12 PM

Running 1:59:10 [2] 22.2 km (5:22 / km) +482m 4:51 / km
slept:9.0

LSD at Eccy Woods. Aim was to run at a controlled pace and to monitor discomfort levels ready to bail if necessary. It wasn't necessary and the back/bum/hamstring behaved itself nicely. This felt nice and easy, but then I wasn't exactly taxing myself; it would be nice to be able to build up the pace a little over the coming weeks. Tried to cover as many trails as possible without too much repetition, which kept me busy planning my Gordian knot.

2

Saturday Apr 23, 2016 #

7 PM

Cycling 1:20:00 +350m
slept:9.0

Late one out to Ramsley for a lap, back through Dore. Really enjoyed this and managed to avoid the worst of the rain; the sun even made a brief appearance through a hole in the black clouds. Needed my lights to make it home, first time in a while.

10 PM

Circuits 15:00 [1]

Eccentric.

Friday Apr 22, 2016 #

6 AM

Cycling 40:00 [2]

IW, HFW.

7 AM

Swimming 34:00 [3]
slept:8.0

40 lengths with 6x66m efforts in the middle.

1.33km

7 PM

Circuits 15:00 [1]

Isometric.

Thursday Apr 21, 2016 #

7 AM

Cycling 40:00 [1]

IW, HFW.

12 PM

Running 52:00 10.4 km (5:00 / km) +260m 4:27 / km
slept:8.5

Springvale Spirals at lunchtime. Ran just one rep of Bates to make it 9 reps, didn't want to risk more than that. Feeling a lot looser in general but still some soreness in my bum, hoping that is on the way out too. Times started slow and improved in line with my confidence to stride out. 44, 46, 52, 59, 65, 56, 47, 45, 39. Getting there?

2

7 PM

Circuits 20:00 [1]

Isometric.

Wednesday Apr 20, 2016 #

7 AM

Cycling 20:00 [1]
slept:8.0

4 PM

Cycling 50:00 +250m

HFW.

7 PM

Circuits 20:00 [1]

Eccentric.

Tuesday Apr 19, 2016 #

6 AM

Cycling 1:00:00 +280m
slept:8.0

IW via Ringinglow and Redmires, bit of looping at the end to extend. Lovely morning for it!

12 PM

Cycling 20:00 [2]

To chiro.

7 PM

Circuits 20:00 [1]

Isometric.

Monday Apr 18, 2016 #

6 AM

Cycling 57:00 +250m
slept:8.0

IW via gym (swimming pool closed, doh), then out to Lodge Moor for a lap and back to work. Windy on the way out, it was a struggle.

4 PM

Cycling 15:00 [1]

HFW.

7 PM

Circuits 20:00 [1]

Eccentric.

Sunday Apr 17, 2016 #

11 AM

Orienteering 1:42:30 [4] 14.0 km (7:19 / km) +650m 5:57 / km
slept:9.0

Northern Champs, Mulgrave. A bit aprehensive after yesterday, but decided to commit to this one and run the whole thing pretty much whatever.

Almost missed the start, as is par for the course at the moment, due to general faff of getting there and sorting out babysitting - split starts giving Jenny just 30 minutes to run her course. Missed my exercises and proper warm up, which never helps. Anyway, plunged straight into the good bit of terrain and enjoyed the challenge of slip-sliding around. Middle section was more running-centric, and I took it steady, before another mud slide towards the end. Such technical running I don't think I could have made it around that course three weeks ago and I think there is some progress since Holme Fell. Difficult to say. Bum was a bit sore all the way but didn't get any worse. Everything else fine.

Marcus ran well for the win, but c'mon, where was everyone? Northern Champs, UKOL, WRE, Elite Orienteering League. How many titles does an event need to get folk to turn up? Clearly something isn't working in the scheduling. I really feel for the planner and organisers after all the effort that was put in to make a big event atmosphere.

3

Running 25:00 [2] 3.0 km (8:20 / km)

Warm up and down.

Saturday Apr 16, 2016 #

7 AM

Running 20:00 [2] 3.2 km (6:15 / km) +50m 5:48 / km

Morning jogging.

Circuits 5:00 [1]

2 PM

Orienteering 22:55 [3] 4.0 km (5:44 / km) +120m 4:59 / km
slept:9.5

Whitby Urban. Had high hopes for the body today after a day off, but I was uncomfortable from the off. Not helped by using the warm up map to navigate to the start (marked on the map) only to find that it wasn't my start. Then had to leg it to the cliff tops, where the start lanes were in disarray. Dealt with it badly and fluffed no. 1 spectaularly (a bit of an unfair start to a race in my opinion - had to sit down later and peer at the map to spot the best route). The rest of the course was uninspiring with little route choice or technical challenge.

In retrospect I should have just gone for a run, as disappointment and frustration was probably inevitable today.

3

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

WU/WD.

Circuits 5:00 [1]

Friday Apr 15, 2016 #

6 AM

Cycling 30:00 [1]

7 AM

Swimming 34:00 [3]
slept:8.0

40 again. Lovely.

1.33km

2 PM

Circuits 20:00 [1]

Eccentric.

Thursday Apr 14, 2016 #

7 AM

Cycling 30:00 [1]

12 PM

Running 39:30 7.0 km (5:39 / km) +250m 4:47 / km
slept:7.5

Blake St reps at lunchtime. Aiming to use these to push myself into good running form. Stride length was improving throughout, backed off on the last rep to avoid overdoing things. 57, 56, 54, 54, 53, 55. Feeling fine on wd, will see what the damage is later on, but happy with that as a step in the right direction (I think).

1

7 PM

Circuits 20:00 [1]

Isometric.

Wednesday Apr 13, 2016 #

7 AM

Cycling 50:00 +250m
slept:8.5

IW via Ringinglow and Lodge Moor. Gorgeous morning, feeling a little beaten up from yesterday.

12 PM

Circuits 20:00 [1]

Core and hamstrings session at lunchtime.

5 PM

Cycling 15:00 [1]

HFW.

Tuesday Apr 12, 2016 #

Note

Went to see a chiropractor tonight, who diagnosed chronic SI joint stiffness and nerve pain impinging on hamstring and causing general back stiffness. He advised backing off running again and getting more treatment. Treatment consisted of dry needling and some pretty extreme SI joint mobilisations, which did have an immediate impact on my hamstrong function.

Plan is to do minimal running for two weeks with a bit of cross training to keep me sane and to pursue the treatment. At this stage, I'm willing to try anything!

6 AM

Cycling 40:00 [1]

Gym, work, chiropractor, home.

7 AM

Swimming 32:00 [3]
slept:8.0

Managed 40 lengths! Small victories.

1.33km

7 PM

Circuits 20:00 [1]

Monday Apr 11, 2016 #

7 AM

Running 24:00 [2] 4.3 km (5:35 / km) +90m 5:03 / km
slept:9.0

IW with some exercises en route. Clunky today and really not feeling it.

3

Circuits 5:00 [1]

4 PM

Running 33:00 [2] 6.18 km (5:20 / km) +130m 4:50 / km

HFW. Managed to stop myself from doing hill reps, but only just. Why is it that having a day of soreness makes me want to go and do something stupid? Followed the advice and did some exercises at home instead.

2

7 PM

Circuits 20:00 [1]

New regime:
3 sets of theraband hamstring curls, straight leg pulls and single leg bridge lifts; then various planks, side lifts, leg raises, clamshells, back planks.

Sunday Apr 10, 2016 #

4 PM

Running 47:34 [2] 8.93 km (5:20 / km) +182m 4:50 / km
slept:9.0

Eccy Woods after a busy day of Sheffield Half spectating, playgrounds, gardening and miniature railway. Ran home from the trains via a couple of loops, feeling OK after yesterday but a little clunky towards the end. Feel as though I'm back to where I was before Xmas. Need to be more careful this time around!

2

Circuits 5:00 [1]

7 PM

Yoga 15:00 [1]

Saturday Apr 9, 2016 #

10 AM

Running 1:55:09 22.2 km (5:11 / km) +412m 4:45 / km
slept:9.5

Greno to Darton via the TPT. Stiff and slow for the first few kms but things eased off and felt pretty good for the middle hour, less so the last few kms where lack of fitness made it harder to hold good form.

2

7 PM

Yoga 15:00 [1]

Friday Apr 8, 2016 #

6 AM

Cycling 15:00 [1]

IW.

7 AM

Swimming 33:00 [3]
slept:8.0

Back to the pool. Busy this morning and difficult to string together lengths without getting stuck in traffic.

1.23km

6 PM

Cycling 42:00

HFW.

7 PM

Yoga 15:00 [1]

Thursday Apr 7, 2016 #

7 AM

Running 22:00 [2] 3.85 km (5:43 / km) +80m 5:11 / km
slept:8.5

Easy jog into work with exercises. Hamstring probably a bit worse than yesterday morning - may have pushed it a bit too much in the last couple of days with faster flat running (by faster, I mean sub-5mpkm so less slow would be a better description).

3

Circuits 5:00 [1]

4 PM

Running 33:30 6.7 km (5:00 / km) +250m 4:13 / km

HFW with some Hunter House reps en route. Ran 2 sets of short, medium, long: 41, 81, 124; 40, 83, 123. Not too bad, considering - that's around 10 seconds off what I was running the longer reps in this time last year, although I could not have run 6 full reps at that pace. But best of all, the hamstring behaved itself and felt better after the session.

2

7 PM

Yoga 15:00 [1]

Wednesday Apr 6, 2016 #

7 AM

Running 22:00 [2] 3.9 km (5:38 / km) +80m 5:07 / km
slept:8.5

IW. Moving OK after about 2km of warming up and some exercises.

2

Circuits 5:00 [1]

12 PM

Running 49:13 [2] 10.0 km (4:55 / km) +140m 4:36 / km

Forge Dam and back at lunchtime. Really focusing on form and trying to keep it comfortable. Small increase in discomfort after about 7km but nothing to write home about.

2

7 PM

Yoga 15:00 [1]

Tuesday Apr 5, 2016 #

7 AM

Cycling 30:00 [2]

IW.

12 PM

Running 41:00 8.4 km (4:53 / km) +60m 4:43 / km
slept:9.0

Crookes Valley. Reprise of last week with 10x120m light efforts. Possibly striding out a little more easily this week, or is it just my imagination? Seemed OK I think?

2

Circuits 10:00 [1]

5 PM

Cycling 25:00 [2]

HFW.

7 PM

Yoga 10:00 [1]

Monday Apr 4, 2016 #

6 AM

Cycling 30:00 [1]

IW, HFW. Biggest achievement of the day was not going running. Picked up my kit and went to get changed at lunchtime before seeing sense and letting things settle. Too impatient!

7 AM

Swimming 30:00 [3]
slept:8.0

Factory reset.

1.13km

7 PM

Yoga 15:00 [1]

Sunday Apr 3, 2016 #

7 AM

Running 21:00 [1] 3.5 km (6:00 / km) +50m 5:36 / km
slept:9.0

Morning jogging. Up to the dam and back.

2

Circuits 10:00 [1]

12 PM

Orienteering 1:27:15 [4] 11.0 km (7:56 / km) +550m 6:21 / km

Holme Fell long. Things felt pretty good after yesterday, so was determined to finish this. Helped by the course, which was consistently technical and demanded full concentration. I felt a lot looser today and better able to run, but still played it cautiously and was wary of a few twinges from the hamstring and bum. Great fun and thoroughly enjoyed this.

2

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

Warm up and warm down.

Circuits 5:00 [1]

7 PM

Yoga 10:00 [1]

Saturday Apr 2, 2016 #

7 AM

Running 22:00 [1] 3.5 km (6:17 / km) +50m 5:52 / km
slept:9.5

Morning jogging to loosen up. Hamstring tight to begin with but better by the end.

3

Circuits 10:00 [1]

12 PM

Orienteering 45:30 [4] 6.0 km (7:35 / km) +250m 6:17 / km

Tarn Hows middle. Very wet and slippy, which meant that I needed to be quite cautious in my running to avoid aggravating things. Enjoyed the course though and spent most of it thinking about the orienteering rather than my hamstring, which was positive. Great fun to be slipping, sliding around and clambering over rocks and fallen trees again.

2

Running 25:00 [2] 3.0 km (8:20 / km)

Warm up and warm down.

Circuits 5:00 [1]

7 PM

Yoga 10:00 [1]

Friday Apr 1, 2016 #

11 AM

Running 1:02:00 [2] 10.5 km (5:54 / km) +80m 5:41 / km
slept:8.0

Along the reservoir track in the rain. Ran controlled and really enjoyed it, absorbed in the rocky trail.

2

7 PM

Yoga 15:00 [1]

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