Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 31 days ending Mar 31, 2014:

	activity	#	time	miles		km		+m
	Running	45	31:30:22	235.5	(8:02)	379.0	(4:59)	9410
	Circuits	17	2:50:00
	Orienteering	2	1:24:30	12.43	(6:48)	20.0	(4:14)	400
	Track session	3	1:01:00	9.94	(6:08)	16.0	(3:49)	60
	Running Drills	2	15:00	0.62		1.0
	Total	59	37:00:52	258.49		416.0		9870
averages - sleep:8.2

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Monday Mar 31, 2014 #

8 AM

Running 45:00 [2] 9.0 km (5:00 / km) +220m 4:27 / km
slept:8.5

Urghh, this was a grind. Very steady IW up Rivelin. Legs not into it at all, I guess that yesterday's run was a little harder than I intended plus left it a bit late to refuel after. Oh well, this helped to clear the head.

9 PM

Running 25:00 [3] 5.0 km (5:00 / km) +100m 4:33 / km

HFW after a long, tiring and somewhat pointless day.

Sunday Mar 30, 2014 #

1 PM

Running 1:50:00 24.0 km (4:35 / km) +500m 4:09 / km
slept:8.5

Cruise up to Wharncliffe for a loop over the chase and back. Started steady, but felt good once I was on the ramp and just kept it rolling from there. Such a nice atmosphere up there with the sunshine diffused by a light mist, making everything look a bit unfamiliar and wild. Enjoyed this run a lot.

Saturday Mar 29, 2014 #

9 AM

Running 1:05:00 15.0 km (4:20 / km) +250m 4:00 / km
slept:7.5

Up Rivelin to Wyming Brook, over to Porter and down to Forge dam to meet Jen and Alex. The morning mist burned off to reveal a nice spring day, and my head is feeling better again. Ran 6x5/1s which took me to the top of the hill above Redmires, cruised down from there. A play, explore and brunch rounded off a nice morning.

Even though I've not been orienteering seriously for a couple of years now, I can't help feeling a bit of excitement over the WOC selection race weekend. Sort of wish I was there, I guess. Good luck everyone!

C • you would have loved it, ri... 1

7 PM

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

Evening saunter up BHP enjoying the extra light (OK, so I was a day early, but that was down to Alex choosing to wake up 2 hours earlier than normal this morning).

Circuits 10:00 [1]

Friday Mar 28, 2014 #

8 AM

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

IW, BHP. Feeling significantly better this morning. Hard to put my finger on what has changed as I am still bunged up, but feel as though there is light at the end of the tunnel.

12 PM

Running 50:00 [3] 11.0 km (4:33 / km) +220m 4:08 / km

Risked something a bit faster as my legs were feeling good. Nice cruise around the Sky's Edge loop jetissoning some gunk.

7 PM

Circuits 10:00 [1]

Thursday Mar 27, 2014 #

8 AM

Running 45:00 [2] 9.0 km (5:00 / km) +180m 4:33 / km
slept:8.0

IW via Rivelin, BHP. Nice morning for it, legs lively but a bit sluggish on the hills. Head full of grog, still suffering. Caved in at work and went for sudafed and spay.

C • Spay?! 2

5 PM

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

HFW, not feeling great.

7 PM

Circuits 10:00 [1]

Wednesday Mar 26, 2014 #

5 PM

Running 40:00 [2] 8.0 km (5:00 / km) +150m 4:34 / km
slept:8.5

HFW via Parkwood. Feeling very full of energy and no soreness in the legs, but my head is still in a bad place with blocked sinuses and a stiff neck. Felt like the run helped, although didn't enjoy the wintery conditions at the end.

7 PM

Circuits 10:00 [1]

Tuesday Mar 25, 2014 #

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

IW, not as bad as feared, just took it steadily and the legs felt surprisingly good. More than can be said for my sinuses.

Monday Mar 24, 2014 #

Note
slept:8.0 (rest day)

No worse, but definitely no better. Hmmm, what happens next?

Sunday Mar 23, 2014 #

10 AM

Running 2:51:46 [5] 34.0 km (5:03 / km) +1380m 4:12 / km
slept:8.5 shoes: Inov-8 X-Talons 190

The Skyline. Nervous about running today after a few weeks of low-level illness and sinuses that don't seem to want to unbung. Came very close to pulling out this morning, but Jenny told me to go and race, and she is the one person who would tell me straight if I really shouldn't, so decided to zip up my man suit and get on with it. On paper, I fancied my chances, but I wasn't feeling as confident as I should have done - it can be a hard race to get right.

The pace was fast from the off, with Pete Vale leading up the first climb and only Simon Harding coming with us. I got on terms with Pete on the way up Win Hill and took the lead, but it wasn't until Lose Hill that I managed to get a small gap to the chasing pair, which I hoped I could hold to the finish. Pete had other ideas though, and reeled me in on the sapping ground across to Brown Knoll and took the lead as we climbed up to Kinder. Some different lines ensued but made little difference and we were together at the top of Grindslow Knoll. Ideas of risking the notorious down-and-up route to Ringing Roger popped into my head, but I dismissed them as fatigue-induced delusions and set off with purpose on the safer round route. Pete started to suffer at this point and I managed to pull out a comfortable lead by the finish - comfortable enough to cruise the last couple of kms, which was a relief as my legs were shot and it is a horrible descent. Simon Harding second really, but missed the CP at Jacob's Ladder.

Really pleased with that - I felt like I needed a solid race, and I'm pretty happy with the time on a day that was less than ideal with soft ground, strong wind, hail and a bit of snow (it could have been far worse). Time will tell whether racing was a smart idea...now for some easy days to recover.

C • Well Done 13

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

Short warm up and jog back to the village hall, via the river for a sit in the VERY cold water. Got cold after that and took ages to warm up.

Saturday Mar 22, 2014 #

Note
slept:8.5 (rest day)

Thought about running, but decided to make the most of the rest.

Friday Mar 21, 2014 #

8 AM

Running 40:00 [3] 9.0 km (4:27 / km) +200m 4:00 / km
slept:8.5

IW via BHP and Crosspool. Not feeling too bad, sinuses and cough have taken a significant turn for the better.

5 PM

Running 25:00 [3] 5.0 km (5:00 / km) +60m 4:43 / km

HFW including some drills.

Running Drills 5:00 [3]

7 PM

Circuits 10:00 [1]

Thursday Mar 20, 2014 #

8 AM

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

IW after catching up with the Candys on Skype. Nice way to start the day.

2 PM

Track session 20:00 [5] 5.0 km (4:00 / km) +60m 3:46 / km

Track session in a howling gale and driving rain. Not a great deal of fun, but ground out a pyramid of 4, 6, 8, 1, 8, 6, 4. Times not worth recording, the back straight was like running on the spot. Hopefully this wasn't a complete waste of time.

C • Track session 2

Running 35:00 [3] 8.0 km (4:23 / km) +40m 4:16 / km

Track and back.

7 PM

Circuits 10:00 [1]

Wednesday Mar 19, 2014 #

7 PM

Running 50:00 10.0 km (5:00 / km) +320m 4:19 / km
slept:8.5

Another easy day, but legs were getting itchy by the evening so went out for a multi-skills session: 1xHero's (5.11), 2x Blake (48,47), 5xhill bounds. Enjoying having bouncy legs, but I burned my lungs good and proper on Hero's. Would have liked to be closer to the sub-5 mark, oh well.

Tuesday Mar 18, 2014 #

8 AM

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

IW, legs still quite sore and tired.

5 PM

Running 20:00 [2] 4.0 km (5:00 / km) +90m 4:30 / km

HFW.

7 PM

Circuits 10:00 [1]

Monday Mar 17, 2014 #

Note
slept:6.5 (rest day)

Sinuses not great and didn't sleep well due to a coughing toddler. Day off today and started on the antibiotics, priority for this week is to get 100% well again, with any luck in plenty of time for the Skyline.

C • plenty of time 19

Sunday Mar 16, 2014 #

8 AM

Running 1:00:00 [1] 8.0 km (7:30 / km) +200m 6:40 / km
slept:7.5

Out in the hills for 4 hours doing various photo and video shoot related activities, first up at Hardknot then behind the YH. Running, jumping, scrambling plus some jogging around to stay warm. Quite a fun morning thanks to antics of Ben A and Chris S, but dog tired after all that.

C • Head wetting 2

2 PM

Running 50:00 [2] 8.0 km (6:15 / km) +550m 4:39 / km

In a rush to recce coniston, but ran out of time and didn't even make it to the summit of the Old Man. Didn't learn much, but good to get out for a run before heading home.

7 PM

Circuits 10:00 [1]

Saturday Mar 15, 2014 #

1 PM

Running 52:36 [5] 11.0 km (4:47 / km) +550m 3:50 / km
slept:6.0

Middlefell race on the Inov8 weekend. Not particularly up for this but thought it would be good for me to get a race in. As it was I probably wasn't really well enough to be racing and this didn't do my cough or sinuses much good. Decent run out though against a quality field, not likely to be repeated at Middle fell any time soon. I was given a good hard spanking.

C • I wondered why there was a ... 1

Running 45:00 [3] 9.0 km (5:00 / km) +60m 4:50 / km

Warm up and down on roads and footpaths around the Screes Inn. Bushed after and feeling a bit off colour.

Friday Mar 14, 2014 #

8 AM

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

IW, BHP. Legs tired but head clear and body feeling good, all was right with the world.

2 PM

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

HFW.

Thursday Mar 13, 2014 #

8 AM

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

IW with Rach for company for most of the way, which made a nice change.

12 PM

Track session 23:00 [5] 6.0 km (3:50 / km)

Plagarised Danger/Poo Boy/Elle's session of tempo/sprints/tempo, but reduced to times to a) not kill myself and b) fit it into my lunch hour.

7mins @ tempo (2.04km)
7mins 15sec turnarounds
7mins @ tempo (2.05km)

Actually quite enjoyable on a nice warm sunny day, but plenty tired enough by the end.

C • 7mins 15sec turnarounds 2

Running 35:00 [2] 8.0 km (4:23 / km)

Track and back.

5 PM

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

HFW. Heavy legged.

7 PM

Circuits 10:00 [1]

Wednesday Mar 12, 2014 #

9 AM

Circuits 10:00 [1]
slept:8.0

7 PM

Running 1:15:00 [3] 17.0 km (4:25 / km) +650m 3:42 / km

Spoon Lane run in the dark. Feeling a bit weary from the off, but perked up on the first hill and felt better as the run progressed, ended up a bit faster than normal, so all good. Starting to feel strong on the hills after the hols.

Tuesday Mar 11, 2014 #

8 AM

Running 25:00 [2] 5.0 km (5:00 / km) +100m 4:33 / km
slept:8.0

Binned yesterday evening's run - still under the weather and tired after a busy day of playing in the park.

Felt alright again this morning - easy jog to work including a set of drills and sprints in Crookes Valley. Not exactly feeling bouncy, but other than my head, I think everything is functioning. Still bunged up and coughing a bit.

Running Drills 10:00 [3] 1.0 km (10:00 / km)

7 PM

Orienteering 44:30 [3] 11.0 km (4:03 / km) +150m 3:47 / km

Tim Tett special, Fat Cat. Not as challenging as last year, but still involved quite a bit of urban exploration and plenty of tricksy control sites. Most of the climb was in multistory carparks and stairwells, after a few controls your brain adjusted to the fact that the control would always be in the most awkward possible place (top of spiral stairs, inside buildings, etc). Racing through the station a particular highlight. Lots of fun, a minute down on Kris, but I guess we both lost plenty more than that along the way.

Running 35:00 [2] 7.0 km (5:00 / km)

Run to FC and a longer warm down collecting controls in town. Bushed.

Monday Mar 10, 2014 #

6 AM

Running 40:00 [2] 8.0 km (5:00 / km) +140m 4:36 / km
slept:7.5

Rivelin in the light! Lovely still, clear morning, surprised to actually enjoy this!

Circuits 10:00 [1]

Sunday Mar 9, 2014 #

1 PM

Running 50:00 [2] 10.0 km (5:00 / km) +180m 4:35 / km
slept:8.5

Out to Parkwood for some test-runs of the Yorkshire sprint champs courses. Lots of variety and some really great detailed estates. Lovely warm and sunny day, felt like being back on hols. Tired after a morning of playing in Rivelin with the lad and still a bit gunked up and stuffy-headed. Hoping this will pass soon.

C • YHOA Sprints? 4

Orienteering 40:00 [4] 9.0 km (4:27 / km) +250m 3:54 / km

Qualifier and final with 20 mins or so of jogging in between. Bit on the long side?! Or was I taking it that steady? Didn't feel like it.

Saturday Mar 8, 2014 #

11 AM

Running 1:05:00 [3] 14.0 km (4:39 / km) +260m 4:15 / km
slept:8.5

Jury still out. Woke up feeling pretty good, but with a bit of gunk still lingering. Decided against a long one and went for a decent-paced cruise from Darton around the Sculpture Park and Cawthorne. Felt good running, which was a nice surprise.

7 PM

Circuits 10:00 [1]

Feeling a bit better again this arvo and considered a second run but decided to play it safe - no need to get greedy.

Friday Mar 7, 2014 #

8 AM

Running 30:00 [2] 6.0 km (5:00 / km) +160m 4:25 / km
slept:9.5

IW, BHP feeling a bit better than I have been and shifting some gunk too.

12 PM

Track session 18:00 [5] 5.0 km (3:36 / km)

A double experiment, wanted to answer two questions:
Is it feasible to do a track session in my luch hour?
Am I actually ill, or am I just in a funk after a tough week last week?

The answers were:
Yes, if I make a creative interpretation of lunch 'hour'.
Not sure, felt fine running but sinuses aching after. Time will tell.

Ran a short tester of 4x1km off 200m jog at a comfortable pace of 3.16, 3.15, 3.13, 3.13. Very windy and never pushing too hard but trying to maintain good form. All being well I will try to do this on a regular basis.

Running 40:00 [2] 8.0 km (5:00 / km) +60m 4:49 / km

To and from track.

Thursday Mar 6, 2014 #

8 AM

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

IW, BHP, still not feeling it.

5 PM

Running 20:00 [3] 4.0 km (5:00 / km) +40m 4:46 / km

Seriously crashed this arvo after a fairtrade cake binge in the office at lunchtime. Slow jog home made me feel a little better.

7 PM

Circuits 10:00 [1]

Wednesday Mar 5, 2014 #

1 PM

Running 50:00 [3] 10.0 km (5:00 / km) +220m 4:30 / km
slept:9.0

IW in the sunshine. Up Rivelin, Crosspool, BHP. Feeling better and better as this run went on.

5 PM

Running 15:00 [3] 3.0 km (5:00 / km) +40m 4:41 / km

Potter HFW.

9 PM

Circuits 10:00 [1]

Tuesday Mar 4, 2014 #

8 AM

Running 15:00 [3] 3.0 km (5:00 / km) +80m 4:25 / km
slept:10.0

Groggy and unco IW. Feel wiped with stuffy sinuses, going to take this week very easy.

5 PM

Running 25:00 [2] 5.0 km (5:00 / km) +40m 4:48 / km

HFW. In the light! And it wasn't raining!

7 PM

Circuits 10:00 [1]

Monday Mar 3, 2014 #

Note
slept:6.0 (rest day)

Long day of travel back to sunny Sheffield!

Sunday Mar 2, 2014 #

7 AM

Running 15:00 [2] 3.0 km (5:00 / km) +30m 4:46 / km
slept:9.0

Is it me, or are these morning runs getting shorter?

8 AM

Circuits 10:00 [1]

8 PM

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

Last run in the warm and dry, out along the waterfront. Tired today, but enjoyed taking it very easy.

Saturday Mar 1, 2014 #

7 AM

Running 20:00 [2] 4.0 km (5:00 / km) +30m 4:49 / km
slept:8.0

Bakery run with a cheeky dip in the sea. Felt so much better after this.

Circuits 10:00 [1]

2 PM

Running 1:16:00 11.0 km (6:55 / km) +850m 4:59 / km

We all hiked up a Baranco to a waterfall in the morning, so all I had energy for was once up the big hill towards Arore and back down the same way. Plan was to reprise the hard effort from last weekend - I was fine for 20 mins but then my legs popped and I struggled the last flatter section. Still faster than a week ago, although familiarity no doubt helped. This was the last hill run, I'm quite relieved to have got through the week without stacking it on the technical stuff.

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