Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 31 days ending May 31, 2007:

activity

time

miles

Running

27:45:00

187.03

(8:54)

301.0

(5:32)

Orienteering

14:15:00

87.61

(9:46)

141.0

(6:04)

328 /

364c

90%

Weights

2:40:00

Track session

2:10:00

14.29

(9:06)

23.0

(5:39)

Total

46:50:00

288.94

465.0

328 /

364c

90%

averages - sleep:2.2

2:35

0:00

» now

Thursday May 31, 2007 #

Event: Ukrainian Championships

Orienteering 45:00 [3] **** 9.0 km (5:00 / km)
spiked:19/20c

Middle training on Bykovnia E, control pick, line and some holes in the map. Taking it pretty easy ready for the pm session.

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

Warm up and warm down.

Orienteering 1:05:00 [4] ***** 8.0 km (8:08 / km)
spiked:13/16c

Classic training at Vishgorod. I started as one of the first and headed out into the forest oblivious to the carnage that ensued behind me...Jenny and Pippa were bitten by a wild dog and everyone else kind of lost their appetite for the session. I flogged myself around the whole steep, nettle covered, rubbish filled thing and actually really enjoyed it. I inadvertantly encountered the viscious dog on my way into the finish, only to be rescued by Dave Rollins running down the hill weilding a log. Jenny and Pippa bravely ventured out into the terrain after their encounter, but had to be dropped off at hospital for some vaccinations afterwards. Scary stuff.

Wednesday May 30, 2007 #

Orienteering 15:00 [3] ***** 3.0 km (5:00 / km)
spiked:11/12c

Drove out of the city to the South into the middle of nowhere, where we waited for the Swiss team for around an hour and a half. They had left at the same time as us but couldn't find the area. Short prologue/warm up course in some fast but very detailed sand dune terrain.

Orienteering 40:00 [5] ***** 8.0 km (5:00 / km)
spiked:21/26c

Mass start mushroom picking style course planned by the Swiss. I started well but made a big mistake about half way round and dropped off the pack, managed to keep pushing after that but compounded things with further misses. Really great training!

Running 10:00 [1] 2.0 km (5:00 / km)

Warm down jog with GG.

Orienteering 25:00 [4] **** 6.0 km (4:10 / km)
spiked:21/26c

2 short loops in sand dune terrain which we ran twice each, with the aim of reducing our time by taking better lines. It was very easy to save time on the second run just through recognition of the shapes, which can be difficult to visualise the first time around...something to think about?

Running 15:00 [3] 3.0 km (5:00 / km)

Warm up and warm down. Feeling very tired after a long day.

Tuesday May 29, 2007 #

Track session 20:00 [5] 4.0 km (5:00 / km)

Track session with Jenny just outside our hostel, pretty early in the morning to avoid the heat. Ran 3x800 (2.28-2.30) then 3x400 (1.08-1.10). Old Soviet era track with tree roots bulging through in places!

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

Warm up and warm down.

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

Easy jog with JD and the girls after transferring to Hotel Slavutich. On trails along the river and canal.

Monday May 28, 2007 #

Orienteering 45:00 [3] **** 9.0 km (5:00 / km)
spiked:40/42c

Bykovnia E, more detailed area. Got a taxi out and hid our bags in a bush amid the rest of the rubbish. Nice terrain with detailed runnable hills amongst flat bushy forest. Took it pretty easy.

Running 10:00 [1] 2.0 km (5:00 / km)

Warm up and warm down.

Sunday May 27, 2007 #

Orienteering 45:00 [4] **** 8.0 km (5:38 / km)
spiked:17/19c

First session in Kiev in Bykovnia W, a very flat sand dune area with some bushy areas. Tried to run at a decent pace and felt really tired, not sure if this was down to the intense heat or the journey or whether I was actually running quite fast...

Running 35:00 [2] 6.0 km (5:50 / km)

A hot run to Bykovnia and back from our hostel 'Olympic' on the edge of town. Did I mention that it was hot?

Saturday May 26, 2007 #

Note
(rest day)

All day travelling out to Kiev with Jenny via Prague (and a spot of tourism while in transit). Tiring day and blisteringly hot when we arrived. Jenny's bag didn't turn up.

Friday May 25, 2007 #

Weights 40:00 [3]

Usual gym session of free weights plus a bit of circuits.

Running 30:00 [2] 6.0 km (5:00 / km)

To the gym and back. Feeling much better today, I was so tired yesterday.

Thursday May 24, 2007 #

Running 2:00:00 [2] 15.0 km (8:00 / km)

Tagging control sites at Beeley and run there and back. Feeling very tired today and struggled with this, which seemed to take ages. First part of a really busy day before going away to Kiev on Saturday.

Wednesday May 23, 2007 #

Running 50:00 [1] 8.0 km (6:15 / km)

Hanging controls and running around taking photos at Jenny's Loxley Common spring cup race. Gorgeous evening and fun watching people try out the Norwegian course.

C • scottish 6 day 4

Tuesday May 22, 2007 #

Track session intervals 35:00 [5] 6.0 km (5:50 / km)

Hallamshire track session. 1x4mins followed by 4x500 at 1.26, 1.26, 1.28, 1.28 then a race and chase relay around a 200m loop. I was with Luke and Armond so had a hard time of it. Worked out as 5x400. I felt awful tonight and really suffered.

Running 55:00 [2] 10.0 km (5:30 / km)

To track and back home with Jenny.

Monday May 21, 2007 #

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

Legs and body tired today so just an easy jog up the hill to pick up my car, abandoned at Neil's after too much beer yesterday afternoon.

Sunday May 20, 2007 #

Running 30:00 [5] 8.0 km (3:45 / km)

Time trial at Greno. Felt great once I got started and pushed hard on the first lap, felt like I was slowing up on the second one, but I guess I was just starting to suffer a bit. 13.50, 13.46 = 27.36, bit faster than last time in March. Good conditions today.

Running 40:00 [2] 7.0 km (5:43 / km)

Warm up and warm down with Jen around the girly loop.

Note

Spent the pm lazing, eating and drinking at Nails' BBQ, miraculously good weather and a good spread. Thanks Nails.

- Splits

Saturday May 19, 2007 #

Orienteering 1:40:00 [4] ***** 14.0 km (7:09 / km)
spiked:53/56c

Contour only control pick on High Dam. Tried to keep a solid pace throughout without any hesitations - worked most of the time. Pushed a bit harder on the last few kms to see if I could hold it together. Very wet, windy, rough and tough, but great training.

Running 10:00 [2] 2.0 km (5:00 / km)

Run up a big hill to the start.

Friday May 18, 2007 #

Orienteering 55:00 [3] ***** 8.0 km (6:53 / km)

Course in 4 parts on Bouth - line, control pick, line control pick. Really nice detailed forest although getting a bit bushy now that summer is coming, which made it tricky in places. The rain was hammering down and I was reluctant to get out of the car, but I really enjoyed this once I had crashed through my first wet bush.

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

In between bits of the course.

Orienteering 40:00 [5] ***** 7.0 km (5:43 / km)
max:185 spiked:14/16c

Ran the race from a squad weekend that I missd on Forest X. Struggled to get going but felt pretty good in the tough forest. Some really tricky orienteering!

C • Ahem 1

Orienteering 45:00 [3] **** 5.0 km (9:00 / km)
spiked:9/9c

Run up to the start of the race and run back down including a slope orienteering course on Nibthwaite, I was knackered by the time I got onto this.

Thursday May 17, 2007 #

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

Easy run up to Bolehill and back.

Orienteering 1:00:00 [4] ***** 8.0 km (7:30 / km)

4x short courses on Whitbarrow Scar. I can understand a little better why the national event avoided certain parts of the terrain...there was limestone pavement, there was overgrown limestone pavement and there was forest with gaping rocky holes in the ground everywhere. My cynical criticism of the national event from compasssport kept going through my head - it would have been poetic justice if I broke my leg in a gryke. Fortunately I didn't, but I spent most of this training hopping tentatively from rock to rock trying not to.

Running 30:00 [2] 6.0 km (5:00 / km)

Running between bits of the training some of it with Bilbo.

Wednesday May 16, 2007 #

Running 1:00:00 [2] 10.0 km (6:00 / km)

Run up to Loxley Common to see how much birch has been bashed (try saying that quickly) before next week's spring cup. A big bit of birch has been bashed. Feeling fatigued from yesterday's fast fun.

C • thanks honey 4

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

Warm up/warm down to Ponderosa and back.

Orienteering 35:00 [4] ** 7.0 km (5:00 / km)

Spring Cup around Ponderosa, Uni and Weston Park. Ran reasonably hard and enjoyed some sneaky planning by RobB. Destroyed by Nails again.

Tuesday May 15, 2007 #

Running 40:00 [2] 7.0 km (5:43 / km)

Usual Loxley run. Legs a bit sore from yesterday but not too bad.

Track session intervals 40:00 [5] 7.0 km (5:43 / km)

Hallamshire track session. Turned out to be a tough and long one as Ian just kept on coming up with new elaborate ways to hurt us. Started off with 1000 (3.01), 800 (2.26), 600 (1.46) then a break followed by 15 mins of pairs 300m relay with a jogged 100m recovery. I was with Mike and my 9 reps varied from a sprightly 47 to a somewhat dead 53. Short break then 7 mins of 3 person 100m sprints (ie race one out of three). Managed 8 reps each. Ouch.

Running 55:00 [2] 10.0 km (5:30 / km)

To track and back with Mike and Jenny.

Monday May 14, 2007 #

Weights 40:00 [3]

Free weights and circuits. Increased the weight a bit today, wiating for the soreness tomorrow morning now...

Running 40:00 [2] 7.0 km (5:43 / km)

To gym and back home via Bolehill Park.

Sunday May 13, 2007 #

Running 40:00 [1] 7.0 km (5:43 / km)

Slow and easy up Loxley in the rain with Rob and Jen. Feeling pretty ropey today, was glad that Rob coaxed me out of the house.

Note
slept:2.2

Saw a truly awful film this evening - Spiderman 3. How can so many millions of dollars have been so utterly wasted on this bit of complete drivell? I am ashamed of myself for contributing to its bloated box office takings.

C • why? 24

Saturday May 12, 2007 #

Running 2:25:00 [3] 26.0 km (5:35 / km)

Long run up Endcliffe Parks, accross Burbage, Redmires, Wyming Brook, Coppice track. Started out with a very big group with Al and his wedding guests, but Mike, Rob, Rich and (a very hungover) Nails carried on for the longer route. My legs felt a lot better today although they were starting to ache after about 2hrs.

Followed this with Al and Jaimie's wedding out at Grindleford - a really great afternoon/evening of drinking and partying!

C • Wedding 2

Friday May 11, 2007 #

Running 30:00 [2] 5.0 km (6:00 / km)

Steady run up to Bolehill Park. Legs feel completely dead today.

Thursday May 10, 2007 #

Weights 40:00 [3]

Gym session, increased a little bit. Seem to have reached a bit of a plateau...

Running 30:00 [1] 5.0 km (6:00 / km)

Into gym and back.

Running intervals 35:00 [5] 5.0 km (7:00 / km)

Hallamshire reps at Middlewood Park. Ran 3x2.35ish with a 3 min recovery then 3x1.15ish with a 1.30 recovery around a grassy loop with one steep hill. I was running them all head-to-head with Scott, which is always tough. Ian followed this with a 'fun' relay consisting of 5 legs of about 30-40 secs, which I ran with Kelly. Dead on the way home.

Running 30:00 [2] 6.0 km (5:00 / km)

Warm up and warm down, via Coop and Morrisons hunting for a bottle of Hendersons Relish. Followed by a great dinner at Garath and Kelly's place.

Wednesday May 9, 2007 #

Running 1:20:00 [3] 16.0 km (5:00 / km)

Medium pace up to Loxley Common, through the fisheries, over Stanington and back down Rivelin. Classic winter route with some big hills.

Orienteering 20:00 [4] *** 3.0 km (6:40 / km)
spiked:15/15c

Spring Cup in Bingham Park, very short course which felt more like a hill session. It felt like quite a novelty to go running in the rain (but a novelty that could wear off very quickly). Nails looks to have the series sewn up already!

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

Warm up and warm down.

C • series 12

Tuesday May 8, 2007 #

Running intervals 1:00:00 [4] 13.0 km (4:37 / km)

Foxdahl intervals around small trails at Wharnecliffe. 15 reps of 3x1 mins at a fast but comfortable pace. Felt gradually better as the session went on, I found it really hard to get going today.

C • Any...? 1

Running 20:00 [1] 3.0 km (6:40 / km)

Warm up and warm down.

Monday May 7, 2007 #

Running 55:00 [2] 10.0 km (5:30 / km)

Nice easy run up Rivelin with RobB, MikeS and Rich.

Sunday May 6, 2007 #

Event: British Orienteering Champs - Relay

Orienteering 35:00 [5] **** 7.0 km (5:00 / km)
spiked:20/22c

OK, I'm no mathamatician, but here goes: 3 gaffle points, 3 variations on each and 3 relay legs, therefore 3x3x3=27 unique course combinations. 24 teams entered on Mens Premiere. Yet SYO1 and ShUOC, the two favourites, had EXACTLY the same combination for the entire race. Maybe the organisers thought it would be interesting to see who would win on a straight head-to-head race..? Anyway it was a good battle all the way; Andy L and Magic both ran really well to set me off about 15 seconds behind Nails. In spite of his psychological distraction tactics (for instance putting the irritating song 'Orienteering, It's My Life' by NTNUI in my head) I managed to open up a small gap at the end after pushing each other hard all the way round. Nice to see a full Sheffield podium!

C • gaffles 2

Running 30:00 [2] 5.0 km (6:00 / km)

Warm up and warm down. Pretty tired.

Saturday May 5, 2007 #

Event: British Orienteering Champs - Individual

Orienteering race 1:25:00 [5] **** 15.0 km (5:40 / km)
spiked:24/32c

British Long champs in Pwll Du, a heathery open moorland area. I was expecting this to be fast and furious with a really short winning time, but it was surprisingly tough and difficult to run cleanly on a fussy map that looked like a miniaturised PG plot. I made a string of mistakes in the control circles, which made it impossible to break away from Duncan and MikeS, who I had caught and who were orienteering in much more control than I was. Shoddy controlling with at least 2 of our controls hung dubiously and one completely wrong on the womens' open. Still it was a good race and something a bit different, very relieved to hear that I was leading when I made it to the finish.

Running 30:00 [2] 5.0 km (6:00 / km)

Warm up and warm down.

Running 30:00 [1] 5.0 km (6:00 / km)

Evening jog to loosen up with RobB.

M21E - Splits

Friday May 4, 2007 #

Running 30:00 [1] 5.0 km (6:00 / km)
(rest day)

Easy jog up to Bolehill Park. Legs pretty tired...

Thursday May 3, 2007 #

Weights 40:00 [3]

Gym session, free weights and circuits. Feeling pretty tired this morning.

Running 30:00 [2] 6.0 km (5:00 / km)

Run into gym and back.

Running 50:00 [3] 11.0 km (4:33 / km)

Decent pace run up to Loxley Common, round the small trails and back down. Really warm afternoon, felt good by the end, although that might have something to do with the fact that I was running down a big hill.

C • Re: 4:30 miling! 1

Wednesday May 2, 2007 #

Orienteering 40:00 [4] *** 6.0 km (6:40 / km)
spiked:27/27c

Test running my brown course in Beeley for a local event in a few weeks time. Really nice at the moment but it's about to explode into bramble and bracken.

C • 27 out of 27 eh? 7

Running 45:00 [2] 9.0 km (5:00 / km)

Run out to Beeley and back.

Orienteering 1:00:00 [3] **** 10.0 km (6:00 / km)
spiked:24/26c

Orienteering training from Surprise View and a run up a big hill to the start. We flaunted the Peaks fire risk closure but luckily we didn't start any raging infernos. Comfortable pace through some very rocky bits. Nice and technical although I know this bit of terrain too well.

Tuesday May 1, 2007 #

Running 40:00 [2] 7.0 km (5:43 / km)

Morning jog up Loxley valley. Couldn't resist getting out in the gorgeous weather.

Track session intervals 35:00 [5] 6.0 km (5:50 / km)
max:188

Hallamshire track session. Another fast one with 6x500 off roughly equal recovery then 4x300 off 70 secs then 4x250 off 60 secs. Jogging/walking 100m in the recovery. 500s in 1.28, 1.25, 1.28, 1.27, 1.28, 1.27, 300s in 51, 50, 50, 50, 250s in 39, 40, 39, 40. Felt pretty good all the way through, which was a pleasant surprise.

Running 1:00:00 [2] 10.0 km (6:00 / km)

Run to track and back with Candyman, Kelly and Al, strides and drills.

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