Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 31 days ending Jan 31, 2015:

activity

time

miles

Running

31:31:49

242.64

(7:48)

390.5

(4:51)

7611

Yoga

2:30:00

Cycling

2:05:00

Running Drills

5:00

Total

36:11:49

242.64

390.5

7611

averages - sleep:9.1

2:44

0:00

» now

Saturday Jan 31, 2015 #

Note
(injured)

Back pain came on during the day and by the afternoon I was in quite a bit of pain. Not sure what caused it as there was no spasm like there normally is - could have been a coughing fit, the morning session on ice or snowman building.

8 AM

Running 1:00:00 13.0 km (4:37 / km) +250m 4:13 / km
slept:9.0

10x800/200 in Eccy woods all run on ice and snow so slower conditions than normal. Hard to get the speed up and quite sapping after the first few reps.

Friday Jan 30, 2015 #

7 AM

Running 51:12 [2] 9.77 km (5:15 / km) +170m 4:49 / km
slept:9.0

IW via Ringlinglow Road, a bit of a play around in the fields above Whirlow farm (deep, like thigh deep in places), then back down the parks. Legs tired, depressing how a short break can make it so hard to get back into normal mileage.

C • a short break 3

4 PM

Running 26:52 [2] 5.46 km (4:55 / km) +100m 4:31 / km

HFW, feeling a bit perkier.

7 PM

Yoga 10:00 [1]

Thursday Jan 29, 2015 #

7 AM

Running 1:10:25 [3] 13.81 km (5:06 / km) +317m 4:34 / km
slept:8.5

Snow! Had a very enjoyable run up Ringlinglow Road and over to Lodge Moor. Pretty deep in places and all crunchy and nice. Back complaining a bit after so much inactivity.

4 PM

Running 24:13 [2] 4.72 km (5:08 / km) +86m 4:42 / km

HFW, feeling pretty dead, trudging through the snow, where this morning I was bouncing.

Wednesday Jan 28, 2015 #

7 AM

Running 32:00 [2] 6.7 km (4:47 / km) +120m 4:23 / km
slept:8.5

IW, three parks. Feeling quite a bit better today, but still coughing.

5 PM

Running 25:00 [3] 5.7 km (4:23 / km) +120m 3:58 / km

HFW, running fastish.

7 PM

Yoga 10:00 [1]

Tuesday Jan 27, 2015 #

7 AM

Running 21:00 [2] 3.9 km (5:23 / km) +60m 5:00 / km
slept:9.0

IW, shortest route possible and took it very steady, still coughing and snuffling, but felt better for this.

C • great to see you back on yo... 2

5 PM

Running 22:00 [2] 4.6 km (4:47 / km) +110m 4:16 / km

HFW. Feeling much more normal and legs full of beans. Going to take it easy for a couple more days.

7 PM

Yoga 10:00 [1]

Monday Jan 26, 2015 #

7 AM

Cycling 45:00 [1]
slept:9.5 (sick)

IW, HFW, nursery and back. This felt like a struggle and not very good for me. Took a long time and a few cups of tea to gt back to normal when we got home.

7 PM

Yoga 10:00 [1]

Sunday Jan 25, 2015 #

Note
slept:12.0 (sick) (rest day)

Didn't venture out of the house today, but a little better again.

Saturday Jan 24, 2015 #

Note
slept:14.0 (sick) (rest day)

Thought I was on top of this yesterday evening, but today was a struggle too and I crashed and burned in the evening after managing a short walk to the shops only. At least managed to get out of bed and dressed today.

Friday Jan 23, 2015 #

Note
slept:12.0 (sick) (rest day)

Still very poorly and didn't spend much of the day out of bed. Still off food.

Thursday Jan 22, 2015 #

Note
slept:16.0 (sick) (rest day)

Ouch, totally smashed by this one. Barely made it out of bed to the kitchen today, feverish, dizzy and headachey, slept my way through most of the day. No food.

Wednesday Jan 21, 2015 #

Note
slept:8.0 (sick) (rest day)

Day 3 in Manchester with a blossoming cold. Pig of a journey in the snow on the way home, cold, tired and straight to bed.

Tuesday Jan 20, 2015 #

7 AM

Running 1:01:54 14.19 km (4:22 / km) +44m 4:18 / km
ahr:161 max:191 slept:7.0

Canals to Salford Quays. Tried to run a progression session but not moving well enough and too much of a disrupted route. Ran a couple of efforts on the way back to get the pace up, but it was a struggle. Got poorly during the day, probably what was holding me back.

6 PM

Running 20:09 [2] 3.74 km (5:23 / km) +49m 5:03 / km

HF Dore Station. Feeling rough.

Monday Jan 19, 2015 #

5 PM

Running 58:15 [2] 11.92 km (4:53 / km) +37m 4:49 / km
slept:8.0

Manchester, canals, got very lost.

Sunday Jan 18, 2015 #

2 PM

Running 1:45:33 20.68 km (5:06 / km) +844m 4:14 / km

Blacka in the snow! Had a play on the hills and put in some decent efforts on the four main climbs. Really enjoying the running here, with a nice mix of technical, steep and fast. Good underfoot conditions with a nice covering of compacted snow on most of the trails. Feeling so much better than last Sunday, in large part because of not drinking any alcohol all weekend.

Good few weeks, time for an easier one.

7 PM

Yoga 10:00 [1]

Saturday Jan 17, 2015 #

8 AM

Running 1:05:23 14.74 km (4:26 / km) +278m 4:03 / km
ahr:164 max:186 slept:9.0

Endcliffe Parkrun, very icy conditions but not too bad in f-lites. Ran 17.05, which was probably about right given the underfoot and my complete lack of racing since the OMM. Tactically poor race as I got a bit overexcited on lap one and thought I would run away from Nick Sparks, who was setting the pace. He tucked in for the whole way and went past right at the end. Oh well, good to get back into some faster stuff and happy that it didn't feel too hard or unpleasant. Couple of efforts on the way home up Bingham Park and then Highcliffe Rd.

C • 1

8 PM

Running 26:44 [2] 5.76 km (4:39 / km) +15m 4:35 / km

Evening jog from Tesco on the black ice and snow. Cold and miserable made bearable only by the promise of 30p pie and 24p double cream, the spoils of a late-night shop.

Friday Jan 16, 2015 #

7 AM

Running 50:36 10.22 km (4:57 / km) +316m 4:17 / km
ahr:151 max:191 slept:8.0

IW, further refining the hills route. Still room for improvement.

5 PM

Running 23:24 [2] 4.6 km (5:05 / km) +108m 4:33 / km

HFW, smashed after a tiring day.

8 PM

Yoga 10:00 [1]

Thursday Jan 15, 2015 #

7 AM

Running 1:15:56 16.5 km (4:36 / km) +164m 4:23 / km
ahr:155 max:185 slept:8.0

Joined Mike and Paul for their morning 5km tempo at Millhouses. So nice to have some company at stupid o'clock and we lucked out with a weather window. Felt OK once my legs had got moving. 18.30 by my watch, but Istopped it a bit early.

4 PM

Running 25:43 [2] 5.21 km (4:56 / km) +110m 4:28 / km

HFW. Windy and cold.

7 PM

Yoga 10:00 [1]

Wednesday Jan 14, 2015 #

8 AM

Cycling 30:00 [1]

IW and HFW, nursery juggling day.

12 PM

Running 56:00 [3] 13.0 km (4:18 / km)
slept:8.5

Nice lunchtime run around the Sky's Edge loop in the sunshine. Felt surprisingly bouncy today and enjoyed getting out in the light a lot.

Tuesday Jan 13, 2015 #

7 AM

Running 40:51 [2] 8.28 km (4:56 / km) +150m 4:31 / km
slept:8.5

IW, 4 parks feeling pretty good, makes a nice change.

4 PM

Running 42:36 8.17 km (5:13 / km) +257m 4:30 / km

HFW via 6xbounds then 5xefforts on Edgehill Road, which was all I had time for. 1.07, 1.05, 1.05, 1.07, 1.06. Felt sleepy at work this arvo, so had sort of written off a session, but the legs felt good once I dragged myself out into the cold. Nice to do some short, sharp hills, felt like what I needed.

8 PM

Yoga 10:00 [1]

Monday Jan 12, 2015 #

8 AM

Running 15:00 [2] 3.0 km (5:00 / km)
slept:8.5

Running to get to work and back to nursery on time. Would have preferred the bike but it was too windy to risk with the little one in tow.

7 PM

Running 27:29 [2] 4.99 km (5:30 / km) +124m 4:54 / km

This was a proper jog. Tired after yesterday, but better for getting the blood pumping.

Yoga 10:00 [1]

Sunday Jan 11, 2015 #

3 PM

Running 2:34:17 32.58 km (4:44 / km) +419m 4:27 / km
slept:8.5

To Barnsley for a family get together. Decided to run home so that I could hang out with the family beforehand, but hadn't factored in the wind direction, which made this a slog all the way. Not the nicest route, either, second guessing which bits of reclaimed spoil heap had been landscaped and which hadn't. Last part fast on old railway lines and tow paths, but I was pretty fed up by then. Hit the depressing landmark of Meadowhall at about 110mins just as it got dark and considered catching a train, but I was underdressed with insufficient money. Some days I am in the mood for post-industrial landscape, but this was not one of them.

9 PM

Yoga 10:00 [1]

Saturday Jan 10, 2015 #

1 PM

Running 1:00:20 14.07 km (4:17 / km) +335m 3:50 / km
ahr:171 max:192 slept:7.5

Hungover after leaving do at work last night. Procrastinated all morning then dragged myself out for 10x3/1 in Eccy Woods, avoiding the wind so far as that was possible. Worked hard and felt considerably better after.

7 PM

Running 25:20 [2] 5.21 km (4:52 / km) +23m 4:45 / km

Evening jogging from Tesco. Pretty stuffed.

Friday Jan 9, 2015 #

7 AM

Running 53:56 10.72 km (5:02 / km) +318m 4:23 / km
slept:8.5

Hills IW. Three big climbs, hard work with strong gusts of wind to contend with.

C • and what was the weather like...? 2

Thursday Jan 8, 2015 #

7 AM

Running 1:22:21 16.96 km (4:51 / km) +403m 4:20 / km
ahr:158 max:183 slept:8.0

IW, Eccy, Limb, Redmires, Ox Stones, Porter. Sleet higher up, not nice. Legs moving OK once I had woken up.

4 PM

Running 22:09 [2] 4.48 km (4:57 / km) +83m 4:31 / km

HFW, bit tired like.

7 PM

Yoga 10:00 [1]

Wednesday Jan 7, 2015 #

7 AM

Running 40:15 [2] 7.88 km (5:07 / km) +149m 4:40 / km

IW; four parks again. Beautiful morning and feeling pretty much healthy again.

4 PM

Running 40:59 7.94 km (5:10 / km) +320m 4:18 / km
ahr:155 max:184

Hunter House Road hills. Legs a bit tired and cold headwind on the ups not helping. 2.02, 2.01, 2.03, 2.04, 2.03, 1.59.

Tuesday Jan 6, 2015 #

7 AM

Running 41:19 [2] 7.9 km (5:14 / km) +151m 4:46 / km
slept:8.0

IW via 4 Parks; Chelsea, Cemetary, Botanical Gardens, Weston. Very pleasant despite the drizzle. Not feeling too bad, but still a bit run down. Will delay hill reps until Weds.

5 PM

Running 37:48 [2] 8.7 km (4:21 / km) +145m 4:01 / km

HFW via Porter and Ringlinglow Road. Feeling much better, stopped off for some drills.

Running Drills 5:00 [3]

7 PM

Yoga 10:00 [1]

Monday Jan 5, 2015 #

8 AM

Cycling 50:00 [1]
slept:6.5

Nursery, work, nursery, home.

3 PM

Yoga 10:00 [1]

With Alex showing me some new moves.

7 PM

Running 52:09 [3] 10.7 km (4:53 / km) +210m 4:26 / km

Evening run out to Beauchief. Feeling a bit on the edge, but much better for this.

Sunday Jan 4, 2015 #

12 PM

Running 1:21:06 18.97 km (4:17 / km) +403m 3:52 / km
ahr:166 max:190 slept:9.5

Made the most of fresh legs with a progression run at Eccy woods. Dithered about doing this as I knew it would hurt. It didn't disappoint. 19.38 (was worried about going too hard and undercooked it instead), 18.12, 17.09. Bit off the pace of last time, but certainly working hard enough. HR nice and high, no ill effects and 3 secs off the pace probably suggests there is nothing to worry about.

8 PM

Yoga 10:00 [1]

Saturday Jan 3, 2015 #

Note
slept:9.0 (rest day)

Too much moaning about feeling tired on this log recently, so called a proper rest day. I think this was much needed, evidenced by how hard I found it to convince myself that it was a good idea. Need to adhere to common sense more reliably this year.

Friday Jan 2, 2015 #

7 AM

Running 31:52 [2] 6.12 km (5:12 / km) +101m 4:48 / km
slept:8.5

IW on a windy morning. Heavy bag not helping my general lack of bounce.

C • Trail races 5

4 PM

Running 40:48 7.51 km (5:26 / km) +165m 4:54 / km

HFW feeling marginally more energetic. Stopped off for 6xhill sprints followed by 2xreps on Edgehill Rd. 1.02, 1.05. Hoping that will sort me out.

9 PM

Yoga 10:00 [1]

Thursday Jan 1, 2015 #

1 PM

Running 1:38:55 [2] 18.12 km (5:28 / km) +557m 4:44 / km
slept:8.0

Train to Grindleford and brunch at the cafe with the family followed by a run home via some hills. Ran out of time and had to take the direct route back down Ringinglow Road at the end. Legs still a bit dead.

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