Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 31 days ending Jul 31, 2014:

	activity	#	time	miles		km		+m
	Running	40	28:30:31	222.45	(7:41)	358.0	(4:47)	7120
	Cycling	5	5:25:00					2100
	Circuits	6	1:00:00
	Track session	1	25:00	3.73	(6:42)	6.0	(4:10)
	Total	50	35:20:31	226.18		364.0		9220
averages - sleep:7.6

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Thursday Jul 31, 2014 #

8 AM

Running 1:05:00 14.0 km (4:39 / km) +350m 4:08 / km
slept:8.0

To a team building day at Norfolk Arms. Nice commute via Rivelin, across from Redmires uphill all the way. Ran tempo intervals of 4x10/2 at a tempo pace. Legs sore and complaining from the start, so it was a bit of a struggle.

4 PM

Running 1:06:00 [2] 14.0 km (4:43 / km) +80m 4:35 / km

HF Norfolk Arms via Rivelin top path. Legs feeling very tired, glad it was almost all downhill.

Wednesday Jul 30, 2014 #

6 AM

Running 1:15:00 [3] 16.0 km (4:41 / km) +550m 4:00 / km
slept:7.0

Morning run on the Spoon Lane loop. Almost didn't escape the duvet this morning but I'm glad I did. Lovely morning and going OK by the end, but it was an effort to get started.

12 PM

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

IW. Not as tired as expected.

5 PM

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

I didn't want to run home, but the buses were stuck in traffic, so couldn't be bothered with waiting twice as long as it would take me under my own steam.

Tuesday Jul 29, 2014 #

4 PM

Running 50:00 9.0 km (5:33 / km) +420m 4:30 / km
ahr:163 max:186 slept:8.5

HFW via Blake St for 10xhil reps. Aiming for a comfortable set of sub 55s, but struggled to hold the pace at the end. 52, 53, 53, 54, 53, 55, 55, 55, 58, 58. Completely blowing on the last one. Hard work after a tough day at work.

7 PM

Circuits 10:00 [1]

Monday Jul 28, 2014 #

Note
slept:8.0 (rest day)

Not really a rest day - went for a hike from Redmires with Alex. We found some good bilberry bushes on the way up to the Pole and picked/ate a lot, had a picnic at the top, then he napped whie I walked round to the Haunted House. Played spot the sheep and make believe trains all the way back from there. Exhausting!

Sunday Jul 27, 2014 #

5 AM

Running 53:00 [2] 10.0 km (5:18 / km) +250m 4:43 / km
slept:6.0

Home to Graves. OMG. That was horrible. Legs were not into this when I left the house at 5.30 with a heavyish bag and it took me a good 30 mins to start moving anything like normally. Followed by a pleasant morning helping at the Trail Rush event. Thank god for the egg buttie and coffee.

7 PM

Circuits 10:00 [1]

Saturday Jul 26, 2014 #

1 PM

Running 2:00:00 25.0 km (4:48 / km) +600m 4:17 / km
ahr:156 max:182 slept:6.5

Wharncliffe and Greno in the heat of the midday sun. Ran at a decent pace once my legs had got moving, ran hard down the ramp back into Hillsborough going sub 3s/km on the trail. That smashed me a bit and I staggered home via the shops for a choco milk.

Friday Jul 25, 2014 #

8 AM

Running 30:00 [3] 6.0 km (5:00 / km) +160m 4:25 / km
slept:8.0

IW, BHP, feeling surprisingly good up the hill.

12 PM

Track session 25:00 [5] 6.0 km (4:10 / km)

Bondarenkos at Woodbourne Rd. 3x2kms of 400/400, 300/300, 200/200, 100/100. 6.45, 6.46, 6.47. Fading fast by the end, the floats were more like jogs. Very hot in the midday sun, struggled to cool down even after a cold shower.

C • Missed you 3

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

Track and back. Barely made it back along West Street.

6 PM

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

HFW. Bushed.

Just got prize from Kentmere in the post - 2nd men's team!? Er...hope that's a mistake? Ah, Jen has worked it out...4 to count for the Kentmere race rather than 5 for the champs, so Calder pipped us on that. Phew.

Thursday Jul 24, 2014 #

7 AM

Running 1:05:10 13.0 km (5:01 / km) +400m 4:21 / km
slept:6.5

IW via BHP, Rivelin, Coppice Track. Started off sluggish but wound it up and put in an effort up the Coppice track (5.10 with a bag). Nice morning, not too hot just yet.

C • so you still didn't make it for 8?! 2

5 PM

Running 20:00 [2] 4.0 km (5:00 / km) +110m 4:24 / km

HFW with a few hills thrown in. Hot.

7 PM

Circuits 10:00 [1]

Wednesday Jul 23, 2014 #

12 PM

Running 40:00 [3] 8.0 km (5:00 / km) +240m 4:21 / km
slept:8.5

IW via BHP and Crosspool after a morning at the paddling pools. Enjoying the warm weather, but not the hot shower in the office.

5 PM

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

HFW. Cruising and legs feeling a bit better.

Tuesday Jul 22, 2014 #

8 AM

Running 20:00 [2] 4.0 km (5:00 / km) +80m 4:33 / km
slept:8.0

IW, legs still quite sore, so steady.

5 PM

Running 20:00 [3] 4.0 km (5:00 / km)

HFW, not much improvement to be honest.

7 PM

Circuits 10:00 [1]

Monday Jul 21, 2014 #

7 PM

Cycling 1:05:00 +450m
slept:6.0

Sunny evening ride out to Low Bradfield and Moscar, very much enjoyed and legs feeling alright.

Sunday Jul 20, 2014 #

1 PM

Running 1:58:27 25.0 km (4:44 / km) +1050m 3:55 / km
slept:9.0

Kentmere English champs. With concerns over fitness went for a conservative start today, which seemed to pay off. Back in ~15th on the road, then started to pick places off once the climb proper kicked in. Pleasingly I felt good and ready to push on once up on the skyline, although there were some unpleasant sections - notably the heat and humidity around Ill Bell and the endless drag up High Street. Enjoyed the steeper stuff at Harter Fell and was comfortable in7th at the top of Kentmere Pike. Descended OK hanging on to Ben Mounsey and managed to pass him and Morgz at the bottom. Sadly I miscalculated the distance remaining here and kicked too soon, only to realise that there was still an undulating 2km to the finish. Whoops, there goes Morgz and also Will Neil who smashed the descent. I tried to respond but had to make do with 8th. Great running from Rhesus for 4th and some good packing by DP to take the team prize. Great route on a beautiful day, at least until we finished when the heavens opened. Glad Neil had his snow chains to get us out of the field!

C • Nice one Oli 1

Saturday Jul 19, 2014 #

10 AM

Running 40:00 [2] 8.0 km (5:00 / km) +120m 4:39 / km
slept:8.0

Loxley with Rob in the warm rain. Steady and very enjoyable.

Friday Jul 18, 2014 #

Cycling 25:00 [1]

Work and back.

6 PM

Running 1:05:00 [3] 13.0 km (5:00 / km) +220m 4:37 / km
slept:7.0

Rivelin with Mr Baker! Just like old times! Thoroughly pleasant.

Thursday Jul 17, 2014 #

Note
slept:6.0 (rest day)

Pretty smashed today after another gut-related uncomfortable post-race night's sleep. Just a bit of biking around.

Cycling 50:00 [1]

Work and back, cinema and back. Tired.

Wednesday Jul 16, 2014 #

8 AM

Running 15:00 [2] 3.0 km (5:00 / km) +60m 4:33 / km
slept:8.0

IW.

7 PM

Running 55:40 12.0 km (4:38 / km) +300m 4:07 / km

Despite a tired body and sore legs I quite fancied Bamford and with Jen and Alex still sunning themselves in Brid I thought I might as well. The start was too fast for me, so I hung back and waited for the start of the climb to put the boot in. Got on the shoulder of the lead (who I didn't recognise) and used him to keep up the pace to the top. Probably worked a bit too hard on the climb though as I struggled to inject much pace on the descent. Aiden passed me and I went with him into 2nd, but couldn't hang on to challenge him at the end. Nevermind, I'll take that given the state of my legs and recent race history. Now to rest up for Sunday.

C • Great running 3

11 PM

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

Fastest way home after a pleasant evening catching up with Felix Breitschidel.

Tuesday Jul 15, 2014 #

8 AM

Running 20:00 [3] 4.0 km (5:00 / km)
slept:8.0

Barefoot on the beach followed by a dip.

1 PM

Running 1:05:00 [3] 15.0 km (4:20 / km) +160m 4:07 / km

Longer and faster than intended from Dane's Dyke, over to North Landing, Flamborough Head and fast back along the road from there (running late due to overambitious route planning). Felt OK, but tired legs after a few hard days in a row.

Monday Jul 14, 2014 #

3 PM

Running 1:00:00 12.0 km (5:00 / km) +240m 4:33 / km
slept:8.5

From Sewerby over to Dane's Dyke for some hill reps - 10xup and down alternating between the two steep stepped paths up to the cliff tops and the road. Felt OK once I got going but the plod back into Brid into a headwind was a struggle.

Sunday Jul 13, 2014 #

7 AM

Running 25:00 [2] 5.0 km (5:00 / km)
slept:7.0

Barefoot on the beach. Not feeling too bad after yesterday but anticipating a crash.

1 PM

Running 55:00 [2] 12.0 km (4:35 / km) +80m 4:26 / km

Easy run up to Sewerby and back via a few nice trails after an intensive day of playing on the beach. Really struggled at the start but perked up towards the end and felt almost human by the time I got back to Brid. Lovely day again!

Saturday Jul 12, 2014 #

1 PM

Running 1:15:00 18.0 km (4:10 / km)
slept:8.0

Progression run along the endless beach at Bridlington. 1km jog then 5km at 4.10, 5km at 3.50, 5km at 3.30, couple of kms warm down. 9km out, 9 back, firm sand all the way with no more obstacles than a couple of concrete groynes to climb over. A bit of a sea fret, so although sunny, there was a strange atmosphere where it was hard to differentiate sea from beach and sky, all a bit dream like. Underestimated the effect of the sand a bit, the last 3km felt very hard to sustain. Fun to try a session using the watch.

Friday Jul 11, 2014 #

8 AM

Running 45:00 9.0 km (5:00 / km) +450m 4:00 / km
slept:7.5

IW via 2xHero's in 5.42, 5.43 followed by 3xBates St in 62, 60, 59. All with a work bag so times fairly pointless, but it felt hard.

4 PM

Running 20:00 [2] 4.0 km (5:00 / km) +60m 4:39 / km

Early home to a 2nd birthday party!

7 PM

Circuits 10:00 [1]

Thursday Jul 10, 2014 #

8 AM

Running 20:00 [2] 4.0 km (5:00 / km) +80m 4:33 / km

IW. Steady with a heavy bag.

12 PM

Running 1:05:00 [3] 15.0 km (4:20 / km) +250m 4:00 / km
slept:7.5

Met Danger for a lunchtime cruise along Porter, up and over to Lodge Moor and back. Swift pace and good to have a catch-up.

5 PM

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

HFW.

Wednesday Jul 9, 2014 #

6 AM

Cycling 1:15:00 +450m
slept:7.0

Another blue-skies day so I had no excuse to roll over and doze when my alarm went off. Playing on the hills around Ewden and Bradfield again.

5 PM

Running 20:00 [2] 4.0 km (5:00 / km) +60m 4:39 / km

Got a new toy, so had to go out for a play.

C • But not uploading? 2

Tuesday Jul 8, 2014 #

8 AM

Running 45:00 [2] 10.0 km (4:30 / km) +230m 4:02 / km
slept:8.5

IW via BHP and Crosspool. Feeling good.

5 PM

Running 20:00 [2] 4.0 km (5:00 / km) +60m 4:39 / km

HFW, minimal.

Circuits 10:00 [1]

Monday Jul 7, 2014 #

5 AM

Cycling 1:50:00 +1200m
slept:6.0

5am is not a time that I have often written on my log, nor will it be. But it needed to be done. Out to the top of Cote de Midhopestones and followed the tour route to the top of Jenkin Rd taking in the big climbs of Bradfield and Oughtibridge along the way. Great to see all the aftermath, roads covered in messages and bunting out all the way. I didn't appreciate quite how steep Jenkin Road is. Hats off Froome!

C • Never again 1

Sunday Jul 6, 2014 #

Note
slept:8.0

No running but not really a rest day. Watched the caravan and the rolling start in a couple of locations in York, then jumped on the train to Sheffield. Alex tired and sleepy so walked all the way from the action to Jenkin road, where we bumped into Judith Jepson and family who had a great spot staked out and shared it with us. What a great day, so excited to see Sheffield get behind le tour in such a big way!

Saturday Jul 5, 2014 #

Running 42:14 [3] 10.0 km (4:13 / km) +100m 4:01 / km
slept:8.5

Hillsborough parkrun at tempo. Bit faster than intend, but felt good. Nice to run this at a pace other than flat out and feel good all the way to the finish. Warm up there and back with Candyman! Just like old times.

Then off to York for TDF BBQ. Much fun.

Friday Jul 4, 2014 #

Note
slept:8.5

Fantasy TDF, nice one Rhesus for setting up:

http://fantasycycling.roadcyclinguk.com/
League: Attackpoint
Password: Orienteering

C • Points 14

Thursday Jul 3, 2014 #

11 AM

Running 35:00 [3] 8.0 km (4:23 / km)
slept:8.0

Got out during an uninspiring keynote, canals again, lovely running!

Wednesday Jul 2, 2014 #

5 PM

Running 25:00 [2] 5.0 km (5:00 / km)
slept:8.0 (rest day)

At a conference in Brum. Easy along the canals. Legs still a bit sore.

Tuesday Jul 1, 2014 #

Note
slept:8.5 (rest day)

Biked into work and back but didn't work up a sweat. Tired and sore throaty.

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