Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 30 days ending Apr 30, 2019:

activity	#	time	miles		km		+m
Running	32	29:09:01	207.73	(8:25)	334.31	(5:14)	8088
Cycling	15	8:43:51					881
Yoga	17	3:30:00
Orienteering	3	2:49:12	21.81	(7:46)	35.09	(4:49)	575
Total	64	44:12:04	229.54		369.41		9544

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Tuesday Apr 30, 2019 #

7 AM

Cycling 30:00 [1]

8 AM

Running 48:36 [3] 10.4 km (4:40 / km) +222m 4:13 / km

Squeezed in a nice morning run.

7 PM

Running 46:19 [2] 9.41 km (4:55 / km) +198m 4:27 / km

Evening jog.

8 PM

Yoga 15:00 [1]

Monday Apr 29, 2019 #

Note
(rest day)

Felt wiped today, so rest day it is.

7 AM

Cycling 25:00 [1]

Sunday Apr 28, 2019 #

8 AM

Running 2:13:00 [2] 25.0 km (5:19 / km) +720m 4:39 / km

Morning run with no particular place to go. Started from Whitelow Lane and wandered over to Blacka Trig, Big Moor (in a futile search for the mythical trod to link up the reservoirs with White Edge), trig, Froggatt, down to Grindleford, back through Lawrence Field and over Burbage. Nice day for it, but took my legs an hour to start feeling good. Followed by a morning of London Marathon watching and board games.

2 PM

Cycling 40:00 [1]

Abbeydale railway n' back with Alex in tow on the tag-along. Enjoying the bluebells, not enjoying the hills!

8 PM

Yoga 15:00 [1]

Saturday Apr 27, 2019 #

Running 17:50 [5] 5.0 km (3:34 / km) +60m 3:22 / km

Hallam Parkrun to celebrate my mum's 100th parkrun! Not sure what happened there...I honestly tried. May have set off too fast, or perhaps a busy few days catching up with me. Whatever, this was a struggle from start to finish and a time to forget. Alex, on the other hand, loved running his first (half) parkrun and had a big grin on his face the whole time!

8 AM

Running warm up/down 40:00 [2] 7.5 km (5:20 / km) +80m 5:04 / km

Down to Parkrun and back with a bit of extra looping.

5 PM

Running 28:00 [2] 5.5 km (5:05 / km) +60m 4:50 / km

Playing fields in the evening.

8 PM

Yoga 10:00 [1]

Friday Apr 26, 2019 #

7 AM

Running 28:00 [2] 5.5 km (5:05 / km) +80m 4:45 / km

IW.

4 PM

Running 28:00 [2] 5.6 km (5:00 / km) +90m 4:38 / km

HFW.

8 PM

Yoga 10:00 [1]

Thursday Apr 25, 2019 #

7 AM

Cycling 25:00 [1]

8 PM

Running 55:38 [2] 10.96 km (5:05 / km) +254m 4:33 / km

Evening jog. Eccy woods has turned blue.

C • Blue 1

Wednesday Apr 24, 2019 #

Note

Y'know, maybe this whole no results thing has been good for us. Maybe we are all just a bit too fixated on how we have done compared to other people. What difference does it really make if Chris beats Will by a few seconds? They've both done well, which is lovely! So long as we have all enjoyed ourselves and done our best, that's the main thing. Results, split times, disqualifications, beating one another, getting beaten, prizes, nopesport; it's just all so stressful. Why do we need to have these artificial hierarchies of attainment imposed on us? Surely there is a better way?

So my proposal for next year's JK is: no timing system at all. Even watches should be banned. That way, we can just get on and enjoy the orienteering in a properly intrinsic way. I think this would enrich our sport and strengthen our sense of personal accomplishment. The trophies can be melted down and used to fund junior tours to nice places. And we can all run happily in sunlit forests, free from the heavy burden of competition and rivalry. It could be beautiful.

C • One issue... 7

7 AM

Cycling 25:00 [1]

6 PM

Running 1:31:00 17.5 km (5:12 / km) +411m 4:39 / km

DP run out to Burbage including some rougher stuff and a few hills. Nice evening for it with stormy skies all around, but stayed dry. Good group out! Pretty tired still.

Tuesday Apr 23, 2019 #

7 AM

Cycling 25:00 [1]

1 PM

Running 33:26 [2] 6.51 km (5:08 / km) +152m 4:36 / km

Steady and clunky. Not too bad though all told.

7 PM

Yoga 15:00 [1]

Monday Apr 22, 2019 #

11 AM

Running warm up/down 16:22 [2] 2.5 km (6:33 / km) +10m 6:25 / km

Orienteering 31:40 [5] 7.03 km (4:30 / km) +102m 4:12 / km

JK Relay, Minley, 1st 120+, not sure where we ended up on the men's open. Legs were fine today, which was a nice surprise, and enjoyed the blast around another easy area catching a few stragglers from the open, already well up on the 120+ teams thanks to good runs from Andy and Nick. Once again didn't get too bored despite the fast and not overly taxing course. This weekend has been right on my technical level of orienteering!

Based on all the things that were in the control of the local clubs and volunteers, this was a fantastic JK. Based on certain things that were in the control of BOF/outsourced, this was an embarrassingly dire JK. But it was a good weekend of orienteering. Who needs results, anyway? Let's call it a draw.

Running warm up/down 10:37 [2] 1.86 km (5:43 / km) +16m 5:29 / km

Sunday Apr 21, 2019 #

12 PM

Running warm up/down 10:00 [2] 1.8 km (5:33 / km) +8m 5:26 / km

Orienteering race 1:38:27 [5] 20.38 km (4:50 / km) +403m 4:24 / km

JK Long, Cold Ash, 9th. Much better race strategy today. Just took it nice and steady and avoided slipping into the red and overheating. Pretty much no mistakes (over 41 controls, it really was that easy) and got well into the zone, running mostly straight through the nice forest. Caught a few folk towards the end, which helped with the motivation and pleasantly surprised to be leading when I finished. Enjoyed this much more than I expected to!

Running warm up/down 6:36 [2] 1.01 km (6:34 / km) +2m 6:30 / km

Saturday Apr 20, 2019 #

12 PM

Orienteering race 39:05 [5] 7.68 km (5:05 / km) +70m 4:52 / km

JK Middle, Windmill Hill, 16th. Set off hard and was loving the twisty course and the short sharp ups and downs. Hit everything to about no. 10 and decided that I was invincible. Then reality caught up with me, I got tired and started to make lots of small mistakes, just hanging on from there to the end. Oh well, the feeling was great while it lasted! No way I could have matched the pace at the front today.

Running warm up/down 13:44 [2] 2.2 km (6:15 / km)

Running warm up/down 15:34 [2] 3.01 km (5:11 / km) +6m 5:08 / km

7 PM

Yoga 10:00 [1]

Friday Apr 19, 2019 #

7 AM

Cycling 25:00 [1]

8 AM

Running 27:23 [2] 5.03 km (5:26 / km) +110m 4:54 / km

Bakery jog, feeling pretty rubbish.

Thursday Apr 18, 2019 #

7 AM

Cycling 30:00 [1]

3 PM

Running 48:37 [2] 10.73 km (4:32 / km) +111m 4:18 / km

Lunchtime looping.

7 PM

Yoga 15:00 [1]

Wednesday Apr 17, 2019 #

7 AM

Cycling 25:00 [1]

1 PM

Running 24:00 [2] 4.2 km (5:43 / km) +50m 5:24 / km

Jog around town to do some chores.

6 PM

Running 13:25 [2] 1.99 km (6:46 / km) +61m 5:52 / km

Running 58:00 [5] 10.22 km (5:40 / km) +506m 4:33 / km

Cakes of Bread DP race. Nice route and a nice group out with a few people taking the lead at different points and lots of micro route finding to be done. Got a bit lucky at the end with a slightly better line to the last CP and managed to slip ahead of Pete D. Thoroughly enjoyable way to spend the evening.

Running 12:22 [2] 1.82 km (6:48 / km) +65m 5:46 / km

Tuesday Apr 16, 2019 #

7 AM

Cycling 30:00 [1]
(rest day)

8 PM

Yoga 15:00 [1]

Monday Apr 15, 2019 #

11 AM

Running 48:26 10.32 km (4:41 / km) +327m 4:03 / km

Spirals.

Sunday Apr 14, 2019 #

3 PM

Running 1:23:08 [3] 16.98 km (4:54 / km) +363m 4:25 / km

Eccy Woods after a chilly morning of spectating at the half. Body felt quite a bit better today. Adaptation?

Saturday Apr 13, 2019 #

3 PM

Running 1:48:29 [2] 20.8 km (5:13 / km) +649m 4:31 / km

Back from Grenoside. More slow plodding trying to crank the body back into life.

7 PM

Yoga 15:00 [1]

Friday Apr 12, 2019 #

12 PM

Running 1:51:58 [2] 21.76 km (5:09 / km) +375m 4:44 / km

Slow plod back from Houndkirk after some fun on the bikes at Lady Cannings with Alex and Jenny. Ran a bit further and longer than planned, but just rolled with it.

Thursday Apr 11, 2019 #

7 AM

Cycling 30:00 [1]

12 PM

Running 55:03 13.02 km (4:14 / km) +66m 4:07 / km

3/1 tempo efforts on the canal. Took a while to get going.

7 PM

Yoga 15:00 [1]

Wednesday Apr 10, 2019 #

7 AM

Cycling 35:00 [1]

12 PM

Running 58:57 12.32 km (4:47 / km) +270m 4:19 / km

7 PM

Yoga 10:00 [1]

Tuesday Apr 9, 2019 #

7 AM

Cycling 1:31:02 +529m

Nice morning ride. Cold headwind on the way back! 36km.

3 PM

Running 50:43 [2] 10.18 km (4:59 / km) +227m 4:29 / km

Bit more like it! Legs much better, but still a bit lacking in bounce.

7 PM

Yoga 10:00 [1]

Monday Apr 8, 2019 #

7 AM

Running 31:54 [2] 5.9 km (5:24 / km) +53m 5:10 / km

Very easy, trying to nurse my sore legs back to life.

7 PM

Yoga 15:00 [1]

Sunday Apr 7, 2019 #

4 PM

Cycling 57:49 [2] +352m

Recovery ride. Quads very sore already...anticipating more to come. 23.9km.

7 PM

Yoga 10:00 [1]

Saturday Apr 6, 2019 #

9 AM

Running warm up/down 15:00 [2] 2.5 km (6:00 / km) +50m 5:27 / km

Running 2:48:30 [5] 21.51 km (7:50 / km) +2090m 5:16 / km

Howgills Fell Race, English champs counter. Had a whole host of excuses lined up for this one and seriously considered not running, but in the end I figured it would at least be good to have a nice run in the hills and catch up with a few people. No clue about current fitness going into this, as training has been erratic since TGC and recent illness knocked me for six, but set off purposefully and got on the Dark Peak train (with Josh, Tom and Max) towards the top of the first climb. A pattern quickly emerged of me struggling on the descents and making up time on the climbs, but I was probably working too hard given the nature of the route. Climb 4 (of 6) was a struggle and I came properly uncoupled on climb 5. From there on it was a bit of a death march and I started getting passed by quite a few folk. Bumped into Josh on the final climb, who was reduced to a hobble on a tennis ball sized heel blister, and had a good moan just as Adam (RO) was passing us - he seemed well pleased to have devised such a tough route. Last descent was as nasty as expected, felt bad for abandoning Josh and his mutilated foot, but I'm sure he would have done the same for me.

Overall, this was a great day out on a fantastic route and I was well pleased to make it to the finish in one piece. Really glad I ran and it has given me a bit of a benchmark for the season. I need to work on my gammy ankles and sort out my descending (and get fit again). Some great results from Tom and Max, who paced things really well and it looks like we were 2nd club, although not in any danger of beating Keswick today.

C • Great to see you out - can'... 1

Running warm up/down 8:00 [1] 1.0 km (8:00 / km) +3m 7:53 / km

Friday Apr 5, 2019 #

7 AM

Running 31:41 [2] 6.56 km (4:50 / km) +84m 4:32 / km

4 PM

Running 19:37 [2] 4.01 km (4:54 / km) +47m 4:38 / km

7 PM

Yoga 10:00 [1]

Thursday Apr 4, 2019 #

12 PM

Running 46:44 [2] 9.09 km (5:08 / km) +205m 4:37 / km

Lunchtime from work. All good until about 6km when my R (i.e. other) ITB got uncomfortable. Stopped for a stretch, etc. but it was sore all the way down the hill. Sore blisters, sore knee, sore ankle. Lots of snot. My body is falling apart.

Wednesday Apr 3, 2019 #

7 AM

Running 1:19:25 [4] 18.04 km (4:24 / km)

Gorgeous morning and going stir crazy not running, so set off up the Ings at a good pace. Ran a bit further than I probably should have done before turning around and my legs started to get pretty sore from about 15km on. Also snotting and coughing for the rest of the day. Whoops.

7 PM

Yoga 10:00 [1]

Tuesday Apr 2, 2019 #

7 AM

Cycling 30:00 [1]

8 AM

Running 24:57 [2] 5.09 km (4:54 / km) +7m 4:52 / km

Test jog. C-

Scarborough for the day in the rain!

Monday Apr 1, 2019 #

Note
(sick) (rest day)

Walked to the playground in York and back.

7 PM

Yoga 10:00 [1]

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