Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 31 days ending Aug 31, 2014:

	activity	#	time	miles		km		+m
	Running	41	30:09:31	225.52	(8:01)	362.93	(4:59)	9673
	Orienteering	4	2:22:15	17.4	(8:11)	28.0	(5:05)	900
	Circuits	10	1:40:00
	Cycling	2	1:35:00					220
	Track session	2	47:00	7.46	(6:18)	12.0	(3:55)
	Total	50	36:33:46	250.37		402.93		10793
	[1-5]	49	35:33:44
averages - sleep:8.1

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Sunday Aug 31, 2014 #

1 PM

Running 1:34:40 23.31 km (4:04 / km) +126m 3:57 / km
slept:7.5

Progression from Queen's Park, Chesterfield after a fun-filled morning of sand, trains and pizza with the Hallamshire mummies and daddies. Took a while to find the canal path, but once I did it was fab. 4km warm up then 5km at ~3.57 (aiming for sub 4); 5km at 3.44 (aiming for 3.45s); and 5km at ~3.31 (aiming for 3.30s). Made harder by a head wind for the return leg, plus a couple of uphills for lock gates, etc. Good session, bushed for the run back into town.

Saturday Aug 30, 2014 #

8 AM

Running 1:16:00 16.15 km (4:42 / km) +480m 4:06 / km
slept:9.0

Spoon lane. Tired after hills yesterday but fine once I got moving. Followed by a visit to Our Cow Molly's for ice cream.

8 PM

Circuits 10:00 [1]

Friday Aug 29, 2014 #

7 AM

Running 35:00 [2] 7.0 km (5:00 / km) +160m 4:29 / km
slept:8.0

IW via BHP. Legs tired from last night. Tried to chase down a fellow morning jogger on the way up from Walkley and was surprised not to make any inroads on them. Turned out it was Jonny when we crossed paths later, so no surprise there. Shower busy so a bit more jogging and some stretching when I arrived at the office.

4 PM

Running 45:30 8.92 km (5:06 / km) +360m 4:15 / km
ahr:162 max:183

HFW via Blake for 10xreps after dreading it all day. In the end it wasn't as bad as feared, hitting a good pace for all of them and the wheels only came off on the last two. Added a bit of extra jog recovery (~1.20), which helped the session a lot. Preferable to rushing the down hill and overcooking myself too early. 52, 50, 51, 51, 51, 52, 52, 52, 54, 53.

Thursday Aug 28, 2014 #

7 PM

Running 52:35 11.02 km (4:46 / km) +210m 4:21 / km
ahr:151 max:176 slept:8.5

Evening run up to Loxley Common, not feeling it for the first few kms, but perked up and ran a couple of 500s hard on the way down the hill to try to get the legs moving a bit faster.

Circuits 10:00 [1]

Wednesday Aug 27, 2014 #

7 AM

Running 20:00 [2] 4.0 km (5:00 / km) +60m 4:39 / km
slept:8.0

IW, sluggish.

12 PM

Track session 25:00 [5] 6.0 km (4:10 / km)
max:191

Solo pyramid of 200, 400, 600, 800, 1km, back down off jog 200 recovery (1.10). Almost jacked after the k, still not feeling great after this damn cold and gunk still lingering. Soldiered on for better or worse but it was a fairly miserable experience. 33, 71, 1.53, 2.34, 3.18, 2.38, 1.58, 1.15, 34. Bit windy but nothing to write home about.

C • Track 3

Running 40:00 [3] 8.0 km (5:00 / km) +80m 4:46 / km

Track and back.

5 PM

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

HFW, spent.

Tuesday Aug 26, 2014 #

8 AM

Running 20:00 [2] 4.0 km (5:00 / km) +60m 4:39 / km
slept:7.5

Would have liked to do more, but this was all I could muster.

12 PM

Running 52:27 12.09 km (4:20 / km) +230m 3:58 / km
ahr:156 max:169

Sky's Edge at lunchtime, feeling fine once I had got myself out of the office. Who'd have thought I had so much snot in me?

5 PM

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

HFW.

8 PM

Circuits 10:00 [1]

Monday Aug 25, 2014 #

2 PM

Running 48:00 [2] 10.0 km (4:48 / km) +180m 4:24 / km
slept:8.0 (rest day)

Easy up Loxley with an extra hill all the way to the top. In drizzle, glad it wasn't like this at the White Rose!

Sunday Aug 24, 2014 #

10 AM

Orienteering race 36:13 [5] 7.0 km (5:10 / km) +250m 4:23 / km
slept:7.0

White Rose day 2, Oliver's Mount. Bit jaded for this with an early start after the night race. Undergrowth wasn't as bad as expected, but presented an obstacle in a few places. Thought I had run pretty well, but ended up a long way down, dropped to 3rd overall, oh well.

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

Minimal warm down looking after a tired Alex.

5 PM

Running 24:00 [2] 5.0 km (4:48 / km) +60m 4:32 / km

Couple of laps of the plateau by way of warm down. Followed by BBQ, lovely evening for it! Poured a glass of red wine over Emil Noot-William's head. Sorry!

C • It all came out in the wash... 4

Saturday Aug 23, 2014 #

1 PM

Orienteering race 1:02:35 [5] 12.0 km (5:13 / km) +450m 4:24 / km
slept:8.0

White Rose day 1, Scarborough urban. This was great, 40 controls and never a dull moment, always either concentrating on the fiddly stuff or trying to plan ahead. Big climbs and some good route choice, best 'long' urban race I have done. Was surprised to be fastest, not exactly feeling tip top and a bit out of practice...but moving OK I guess.

Running warm up/down 20:00 [3] 4.0 km (5:00 / km) +50m 4:42 / km

9 PM

Orienteering race 31:25 [5] 6.0 km (5:14 / km) +200m 4:29 / km

White Rose night race, Raincliffe. Was wavering on this one, not sure whether to push mu luck with the cold or not. Decided to go for it as it's always a blast. Glad I did - Raincliffe was a great venue for it with some tricky slope stuff and there was a good race on. I opted to go maverick rather than run round in the pack, figured it would give me a fighting chance of the win. It almost worked...popped out just behind the lead group towards the end but couldn't get to the front. Got them all but as it was we were late and Zac won having accidentally missed a control but got back in time. Doh.

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

With Andy L, good to catch up.

Friday Aug 22, 2014 #

8 AM

Running 20:00 [2] 4.0 km (5:00 / km) +60m 4:39 / km
slept:8.5

IW. Not really ready to run, but throught I would try. Shifted some gunk and no ill effects. Good.

6 PM

Orienteering race 12:02 [5] 3.0 km (4:01 / km)

White Rose sprint, Hull campus. Bunged up and not feeling great, but how could I resist? Gave it a good go, but off the pace. Fun anyway and good to get a bit of technique training in before the rest of the weekend, I need it!

Running warm up/down 20:00 [3] 4.0 km (5:00 / km) +50m 4:42 / km

Thursday Aug 21, 2014 #

Note
slept:9.0 (sick) (rest day)

On the mend?

Wednesday Aug 20, 2014 #

Note
slept:9.0 (sick) (rest day)

Urghh, bad day today, full of gunk and feeling tired. Crashed and burned early doors.

Tuesday Aug 19, 2014 #

Note
slept:8.0 (sick)

Sore throat and feeling a bit rough. Office cold I think, no surprises, it's been lurking. Might help to explain the body's unwillingness to get going on Sunday? Hoping for a short one...

Cycling 35:00 [1] +220m
(sick)

Spot of biking, IW and HFW in search of naan bread. Wanted to do something to get the legs moving, but not feeling great all told.

Monday Aug 18, 2014 #

8 PM

Running 42:00 [2] 8.0 km (5:15 / km) +120m 4:53 / km
slept:7.5

Went for a run up Rivelin. No idea why really, other than the legs felt OK and my head felt like it needed it.

Sunday Aug 17, 2014 #

11 AM

Running 2:11:41 [5] 24.0 km (5:29 / km) +1800m 3:59 / km
slept:9.0

Sedbergh Hills English champs long counter. 7th place. Hmmm, what to make of this one? Got well and truly dropped on the first climb up to Arant Haw. Minutes behind the pack by the summit, which was a bit disconcerting. I always seem to struggle with steep starts, maybe need to warm up better? Told myself to stay patient, it may not be a really long race, but it has enough tricks up its sleeve to warrant a sensible pacing strategy. Tucked in with what became the second group comprising the Baron, Holmsey, Ted Mason and Jamie Parkinson, although it took until about 50 mins before I felt comfortable. That was on the single track around Black Force where I started to push on.

The cols came and went with me going well on the ups and getting gapped on the downs. Punched CP4 behind the small group and pressed the gas for the long drag up to the Calf. The weather came in here and made things a bit wild, but I was feeling good so enjoyed the battle with the elements, the more so because I was starting to pass a few stragglers. MMB and TM were going similarly well though so made little inroads and kept losing sight of them in the mist and rain. It was strange and disorienting to emerge from black cloud into bright sunshine on the way down to Winder, blinded by bright colours and the sky reflecting off the rivers running down the trail. I couldn't work out what was going on in front so I just legged it and hoped. Spotted MMB and a couple of others on Winder but the gap looked big...reeled a bit in on the short climb and ran a good descent followed by a hard effort on the road to pass MMB just before the line. Rhesus, as it transpired, was only seconds in front, although I hadn't seen him all race.

Overall a bit of a disappointment in spite of the good finish. Strange to end up in the thick of it having been behind all the way - I think I was right not to go with the early pace, but needed to put myself a bit closer to striking distance, as Joe Mercer did to great effect. But that's the beauty of it; it's a different game every time!

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

Saturday Aug 16, 2014 #

Note
(rest day)

Too busy at Kirklees Light Railway (aka Thomas-land) to train. Nice walk around some footpaths with the wife and a sleepy Alex though.

Friday Aug 15, 2014 #

8 AM

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

IW. Starting to feel a bit fresher.

5 PM

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

HFW. Hardly worth bothering.

Thursday Aug 14, 2014 #

7 AM

Running 46:13 [3] 10.01 km (4:37 / km) +211m 4:11 / km
slept:7.5

IW via Parkwood. Going OK again in spite of the hour and ran at a solid pace. Nice morning for it.

5 PM

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

HFW.

9 PM

Circuits 10:00 [1]

Wednesday Aug 13, 2014 #

12 PM

Running 33:55 7.0 km (4:51 / km) +175m 4:19 / km
ahr:142 max:160 slept:8.5

IW via BHP. Moving OK after a busy morning picking blackberries.

5 PM

Running 28:00 5.0 km (5:36 / km) +150m 4:52 / km

HFW via 6xhill bounds then 2xBlake St in 46, 46. Max efforts so pretty spent after that.

Tuesday Aug 12, 2014 #

7 AM

Running 20:00 [3] 4.0 km (5:00 / km) +80m 4:33 / km
slept:8.0

IW, tired.

11 AM

Running 52:43 12.15 km (4:20 / km) +230m 3:58 / km
ahr:152 max:186

Fave lunchtime run around Norfolk Park, Deep Pits and Sky's Edge. Felt much better than this morning and held a decent pace. Tired in the afternoon though.

5 PM

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

HFW tired.

7 PM

Circuits 10:00 [1]

Monday Aug 11, 2014 #

Note
slept:7.0 (rest day)

No chance today, looking after Alex while Jen was away in Edinburgh. Needed a rest anyway, legs and body smashed from the last few days.

Sunday Aug 10, 2014 #

10 AM

Cycling 1:00:00 [0]

Into town and back plus Skyride around Eccy Road, Blades stadium and town (including the Winter Gardens - the only bit where it wasn't chucking it down) with Jenny and a little passenger on the back. Amazingly Alex stayed happy all the way (I think I was shielding him from the worst of the weather). Nice to have Will and Hester for company too.

1 PM

Circuits 10:00 [1]

Running 58:54 13.34 km (4:25 / km) +211m 4:05 / km
ahr:155 max:181

Had a session in mind, but was a bit uncommitted given the tiring morning and the weather conditions. Binned hero's on the way out as I couldn't face it, headed up Stannington instead and decided to try the down Rivelin run. Managed about 3km and called it a day - just not happening. Added a couple of extra downhill efforts later on the way down from Walkley. Annoying to capitulate on a session, but I'm not going to sweat it. Today wasn't the day.

Saturday Aug 9, 2014 #

9 AM

Running 1:56:54 24.25 km (4:49 / km) +350m 4:30 / km
ahr:150 max:169

Run to Barnsley via Wharncliffe, through Wortley Hall where there was a classic car rally, and via a few dead ends around the M1 (overgrown footpaths, etc). Lovely morning and felt much fresher after the apocalyptic rains of last night. Legs and body feeling good.

Friday Aug 8, 2014 #

12 PM

Track session 22:00 [5] 6.0 km (3:40 / km)
slept:7.5

Lunchtime session of 10x400 off 200 jog (1 min). Bit of an imagination fail today. Slow but consistent, glad to get it done and finish reasonably strongly. 74, 73, 73, 73, 74, 74, 74, 73, 74, 73. Cruise back to work was, as ever, a struggle.

Running 38:00 [2] 8.0 km (4:45 / km) +60m 4:35 / km

Track and back.

8 PM

Circuits 10:00 [1]

Thursday Aug 7, 2014 #

7 AM

Running 1:00:00 [2] 12.0 km (5:00 / km) +250m 4:32 / km
slept:7.5

Ughhh. Slog. Rivelin.

5 PM

Running 15:00 [2] 3.0 km (5:00 / km) +50m 4:37 / km

Wednesday Aug 6, 2014 #

Note

Craney, you were ahead of your time: http://www.theguardian.com/technology/2014/aug/06/...

C • Dammit - should've patented... 1

7 PM

Running 56:00 12.0 km (4:40 / km) +450m 3:56 / km
ahr:160 max:186 slept:8.5

Steel Bank reps. Tough session that felt fine for the first five, then got much harder very fast. The long rep was a killer, just survived the final three after that. 1.04, 1.36, 1.45, 1.50, 1.53, 1.58, 3.09, 47, 1.02, 1.18. Glad to get that out of the way.

Tuesday Aug 5, 2014 #

Note

Things I have learned after a month or so of using a GPS watch:

1. I am very slow to get moving on morning runs - symptom of being an old man?
2. Some of my hillier runs are not as far as I thought they were.
3. Some of my flatter runs are further than I thought they were.
4. My max HR during efforts is very high (198). This would mean that I have the body of a 22 year old were it not for point 1 above.
5. I can't be bothered to download tracks from Movescount to my computer then upload them to AP. Am I missing something? Is there an easier way?
6. It's fun knowing how fast you are running...
7. ...but the novelty will wear off. Anyone got any GPS-watch session suggestions?

C • GPS watch 13

7 AM

Running 48:00 [3] 10.0 km (4:48 / km) +250m 4:16 / km
slept:8.0

IW via Parkwood Springs. Nice morning for it and moving OK, although quads still a bit tired from the weekend.

5 PM

Running 25:00 5.0 km (5:00 / km) +150m 4:21 / km

HFW via Blake for 8x20sec bounds. Feeling considerably bouncier after that.

7 PM

Circuits 10:00 [1]

Monday Aug 4, 2014 #

7 PM

Running 48:00 [2] 10.0 km (4:48 / km) +140m 4:29 / km
slept:9.0

Loxley route at a cruise. Lovely evening and felt pretty decent once the legs were moving. The downhill-induced leg soreness of this morning has faded nicely thanks to a day of playing.

Circuits 10:00 [1]

Sunday Aug 3, 2014 #

6 AM

Running 1:40:59 [3] 17.68 km (5:43 / km) +800m 4:39 / km
slept:7.0

Another stupid-o-clock run. This time I awoke to the sound of rain and wind battering against the window, which didn't make it any easier to get out of bed. Couldn't resist the lure of High Raise though, although it was a bit of a grind to get moving, not too bad once I had gained some altitude and acclimatised to the sodden weather. Feel as though I have made up for recent weeks of rain-free running this weekend, the novelty of being wet with something other than my own sweat didn't last long.

Saturday Aug 2, 2014 #

1 PM

Running 2:40:00 24.01 km (6:40 / km) +1850m 4:49 / km
ahr:157 max:176 slept:8.5

Sedbergh Hills recce. Not a nice day by any stretch, but at least the visibility was good. Really enjoyed the route, which doesn't pack many tricks, but good to be familiar with it. Legs much better today but back was stiff after driving yesterday.

Friday Aug 1, 2014 #

7 AM

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

IW. tired. Work consisted of a team building walk to Forge dam cafe. With a coffee at Endcliffe Park on the way. Not a stressful day.

7 PM

Circuits 10:00 [1]

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