Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 31 days ending Jul 31, 2015:

	activity	#	time	miles		km		+m
	Running	41	35:52:13	254.91	(8:27)	410.23	(5:15)	12047
	Cycling	13	5:57:45					578
	Yoga	21	3:30:00
	Orienteering	1	1:15:52	8.17	(9:17)	13.16	(5:46)	226
	Total	76	46:35:50	263.08		423.39		12851
averages - sleep:8.2

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Friday Jul 31, 2015 #

7 AM

Running 1:19:51 [2] 15.59 km (5:07 / km) +350m 4:36 / km
slept:7.0

Morning run with...Mr Baker! Up to Redmires, Limb, Whirlow, home to pick up some kit then chasing the yoga mums down to Millhouses. Great morning and great company made the run fly by. Brunch in the park then on to the Lakes.

8 PM

Yoga 10:00 [1]

Thursday Jul 30, 2015 #

7 AM

Running 34:21 [2] 6.95 km (4:57 / km) +120m 4:33 / km
slept:8.5

IW via a lap of the cemetery at the top of the road then over to Endcliffe and the Edge campus.

5 PM

Running 15:55 [4] 3.72 km (4:17 / km) +90m 3:49 / km

HFW after a long and tiring day. Nice to put the out of office on and escape for a curry and the start of the holidays! Ran fast to celebrate.

Wednesday Jul 29, 2015 #

7 AM

Running 25:50 [2] 5.39 km (4:48 / km) +90m 4:25 / km
slept:8.5

IW, tired but perked up about half way in.

5 PM

Running 19:10 [2] 4.01 km (4:47 / km) +90m 4:18 / km

HFW.

Tuesday Jul 28, 2015 #

7 AM

Running 1:18:34 18.0 km (4:22 / km) +420m 3:54 / km
slept:8.5

Early session. Progression run around the Eccy Woods loop. Jeez it's hard to get started of a morning. I was a whole minute slower than last time on lap 1 (20.02); not much better on lap 2 (19.02), finally warmed up by lap 3 (but watch ran out - was about 1.30 up on the previous lap at that point). Then on to Kenwood Hall for an awayday.

4 PM

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

Slow, HFW via Mike's place and exploring.

7 PM

Yoga 10:00 [1]

Monday Jul 27, 2015 #

7 AM

Cycling 35:00 [1]
slept:9.0 (rest day)

Work, nursery, woods, home.

7 PM

Yoga 10:00 [1]

Sunday Jul 26, 2015 #

2 PM

Running 1:23:05 17.75 km (4:41 / km) +445m 4:10 / km
slept:9.5

Treated myself to a lie-in (of sorts), so delayed the run until it was well and truly raining. Had to grind this one out a bit - not feeling that tired or anything, but just couldn't really be bothered either. Got into it by the time I reached the Ox Stones though and the pace picked up a bit from there.

C • the new mtb track in lady c... 3

7 PM

Yoga 10:00 [1]

Saturday Jul 25, 2015 #

7 AM

Running 2:01:33 [3] 26.02 km (4:40 / km) +630m 4:10 / km
slept:9.0

Round Sheffield walk run. I've never done this route since knowing it well enough not to get lost all the time - took around 1.53 for the route. A good way to get the miles in early in the morning. Feeling sort of fit.

7 PM

Yoga 10:00 [1]

Friday Jul 24, 2015 #

7 AM

Running 29:00 [2] 6.05 km (4:48 / km) +110m 4:24 / km
slept:9.0

IW via a bit of an explore of a few alleys and cut-throughs around Nether Edge. Feeling much better than previous mornings.

12 PM

Running 54:11 11.5 km (4:43 / km) +550m 3:48 / km

3xHero's at lunchtime. Really struggled from the start but ground it out. Strange, I was feeling so good this morning.5.32, 5.35, 5.33. Mediocre.

5 PM

Running 17:24 [2] 3.8 km (4:35 / km) +90m 4:06 / km

Plod-fest HFW.

7 PM

Yoga 10:00 [1]

Thursday Jul 23, 2015 #

6 AM

Running 1:18:00 17.5 km (4:27 / km) +320m 4:05 / km
slept:8.5

Morning run with Craney!!! Up Porter Valley shooting the breeze. Never thought I would see the day the two of us ran together this early. Much enjoyed.

C • It's the Aussie influence on him... 3

5 PM

Running 18:00 [2] 3.8 km (4:44 / km) +90m 4:14 / km

HFW, not too bad today.

7 PM

Yoga 10:00 [1]

Wednesday Jul 22, 2015 #

7 AM

Running 26:30 [2] 5.47 km (4:51 / km) +90m 4:29 / km
slept:6.5

IW, sleepy.

12 PM

Running 52:00 10.6 km (4:54 / km) +300m 4:18 / km

Springvale spirals at lunchtime. Not feeling very up for this, but ran the efforts as hard as I could on the way down, then tried to match or better them on the way back up, which made me work very hard. 36, 42, 46, 52, 58, 57, 52, 45, 42, 35.

5 PM

Running 18:00 [2] 3.7 km (4:52 / km) +80m 4:23 / km

Hobble HFW.

8 PM

Yoga 10:00 [1]

Tuesday Jul 21, 2015 #

7 AM

Running 1:06:31 [3] 14.97 km (4:27 / km) +260m 4:05 / km
slept:8.0

IW via Ringlinglow, Lodge Moor, Fulwood. Started very slow and steady but wound it up to a decent pace. Creaky and stiff, especially back and hip.

5 PM

Running 11:00 [2] 2.0 km (5:30 / km)

Work to the pub for a very pleasant catch-up with old friends.

10 PM

Yoga 10:00 [1]

Monday Jul 20, 2015 #

7 AM

Cycling 30:00 [1]
(rest day)

IW, nursery, park, H. Wet and rainy, but that didn't stop us from eating ice cream and doing a lot of playing.

Sunday Jul 19, 2015 #

12 PM

Orienteering 1:15:52 13.16 km (5:46 / km) +226m 5:19 / km
slept:8.0

Sacked off a planned morning run as legs were still smashed from yesterday. Too much time on feet and not enough recovery after the long run - oh well, that was sort of the point of this weekend, anyway.

Another Tim Tett special from the SYO BBQ. This time a mind-bending course around all the old university buildings around the hospital. Pure guerrilla orienteering; no permissions, hang the controls wherever looks interesting be it backs of houses, gardens or war memorials (yes, really). It all made for a fun course, which I made plenty of mistakes on. All that mattered though was the 2 second victory over Nails, all taken on the run in. Result.

Control collecting after then miniature railway. Pooped again.

C • Victory 1

7 PM

Yoga 10:00 [1]

Saturday Jul 18, 2015 #

7 AM

Running 2:54:24 30.08 km (5:48 / km) +1284m 4:47 / km
slept:8.0

Home to Edale to meet the family off the train. Very nice morning for it, but feeling pretty terrible for the first hour, sort of perked up a bit after that and gave it a bit of wellie up Win Hill and Lose Hill. Enjoyed a short detour around the back of Mam Tor at the end.

Followed by a hike up Kinder with AJ et al. - another 4 hours on my feet. Knackered after that!

7 PM

Yoga 10:00 [1]

Friday Jul 17, 2015 #

7 AM

Running 29:07 [2] 6.11 km (4:46 / km) +110m 4:22 / km
slept:9.0

IW refreshed after a good night's sleep.

5 PM

Running 20:42 [2] 4.44 km (4:40 / km) +71m 4:19 / km

Steady HFW.

Thursday Jul 16, 2015 #

7 AM

Running 32:33 [2] 6.4 km (5:05 / km) +121m 4:39 / km
slept:7.5

IW, nice and steady, legs not too bad.

12 PM

Running 55:36 [3] 13.11 km (4:15 / km) +248m 3:53 / km

Sky's Edge at lunchtime. Expected this to feel like hard work, but I was surprisingly full of (adzuki) beans. Nice in the sun and running along at a fair clip.

5 PM

Cycling 15:00 [1]

HFW, glad to be on the bike.

7 PM

Yoga 10:00 [1]

Wednesday Jul 15, 2015 #

7 AM

Cycling 15:00 [1]
slept:8.5

IW.

12 PM

Running 12:10 [2] 2.65 km (4:35 / km) +6m 4:32 / km

Running 35:34 [5] 9.38 km (3:48 / km) +41m 3:43 / km

Lunchtime canal session. 8x1km/1min. First proper session for ages, not moving particularly well, but good to get it done. Very hot and sweaty after; had to escape from the office for a while to cool down.

Running 11:47 [2] 2.54 km (4:39 / km) +60m 4:09 / km

5 PM

Running 18:41 [2] 3.84 km (4:52 / km) +76m 4:25 / km

HFW, plod.

7 PM

Yoga 10:00 [1]

Tuesday Jul 14, 2015 #

7 AM

Running 55:31 [3] 11.48 km (4:50 / km) +216m 4:25 / km
slept:8.5

IW, Porter, Fulwood and Crosspool. Legs tired this morning, but again things were better once I had got moving.

5 PM

Running 26:13 [2] 5.52 km (4:45 / km) +106m 4:20 / km

HFW.

7 PM

Yoga 10:00 [1]

Monday Jul 13, 2015 #

8 AM

Cycling 25:00 [1]

Nursery and back x 2 with a heavy lump.

11 AM

Running 25:09 [2] 5.14 km (4:53 / km) +99m 4:28 / km

A bit of easy jogging.

7 PM

Running 1:02:30 [3] 12.63 km (4:57 / km) +297m 4:26 / km

Evening run around Beauchief and Graves. Struggle to get going, much better in the second half.

Sunday Jul 12, 2015 #

Running 50:00 10.0 km (5:00 / km)
slept:8.5

Alex's birthday! Strenuous day of playing and pub lunching. Got out for a quickie before tea. Up to Whirlow Farm and threw in 5x500 around the footie pitches. Couple of hill bounds on the way back. Heavy legs and feeling the lunchtime pint.

7 PM

Yoga 10:00 [1]

Saturday Jul 11, 2015 #

7 AM

Running 1:20:02 [3] 16.64 km (4:49 / km) +447m 4:14 / km
slept:7.5

Very pleasant 10 before breakfast. Over to Porter, Burbage mines, Ox Stones, Limb, Eccy Woods. Felt good once I had woken up.

12 PM

Cycling 25:00 [1]

Work 'n back for an open day.

7 PM

Yoga 10:00 [1]

Friday Jul 10, 2015 #

6 AM

Cycling 1:12:45 +578m
slept:8.0

IW via Fox House, Hathersage, Ringlinglow, Lodge Moor. Lovely morning for it (29.5km).

5 PM

Cycling 15:00 [1]

HFW.

7 PM

Yoga 10:00 [1]

Thursday Jul 9, 2015 #

7 AM

Running 38:00 [2] 7.6 km (5:00 / km) +140m 4:35 / km
slept:8.5

IW, not feeling great (maybe a bit of a cold?), but enjoyed an easy run and felt better for it.

5 PM

Running 15:00 [2] 2.3 km (6:31 / km)

Work to Hunters Bar for a BBQ.

8 PM

Yoga 10:00 [1]

Wednesday Jul 8, 2015 #

7 AM

Cycling 10:00 [1]
slept:9.0

Too tired to get out of bed this morning. Reset my alarm three times before I finally made it. Shortest route IW.

7 PM

Cycling 40:00

HFW, needed this after a tiring day. Feeling a bit on the edge health-wise, but the legs certainly appreciated a short blast up to Lodge Moor and Ringinglow.

Tuesday Jul 7, 2015 #

7 AM

Running 18:30 [2] 3.7 km (5:00 / km) +80m 4:31 / km

IW taking it nice and easy for a systems check.

5 PM

Running 22:00 [2] 2.4 km (9:10 / km) +120m 7:20 / km

HFW. Legs OK and not too tired.

Monday Jul 6, 2015 #

7 AM

Cycling 25:00 [1]
slept:8.5

IW. HFW. Legs OK.

7 PM

Yoga 10:00 [1]

Sunday Jul 5, 2015 #

7 AM

Running 3:02:00 [4] 26.0 km (7:00 / km) +1800m 5:12 / km
slept:7.0

SLMM day 2. Ridiculously short distances for a MM so knew I could go off quite hard and make it a short day. Got to the path junction near the start where I was expecting to punch the first control (as listed in the descriptions) and there was no punch. Carried on to the edge of the fell in case it was there instead - still nothing. Back to the start to tell them it was missing. The controller was there and he told me there was no control at that one and to keep going. Doh, 4 mins wasted and I hadn't even left the start.

Things took a turn for the better after that. The morning was a hot one, so soon had to strip off and enjoyed the best of the fells in the solitude of an early morning. Things were going well and I had a big gap behind, so I took a cheeky detour over the Old Man, all very nice. Saw Ed on a long dogleg after that and guessed he was up on me, so ran a bit harder through the last few.

The last control was on a stile at the start of a taped route; the same stile we used at the start of day 1. Got there and couldn't see a flag. Hmmm, climbed onto the stile and looked around. There was the start of the tapes, but still no control. Got the descriptions out, checked the GR - definitely the right place. Oh well, it must have gone walkabout or be another 'extra' CP like the one near the start, just included on the list to get us onto the taped route. Carried on to the finish to tell them that the control was missing.

Except that the team before me had found it. Then a few minutes later the team after me too. I couldn't understand it, so headed up there with a marshal to have a closer look. On inspection, sure enough there was the flag...just a few metres from the stile, but hidden behind some rocks and a tussock. Presumably so that walkers wouldn't see it from the footpath. It certainly wasn't visible from the stile itself. Phew, not going mad, and of course I would be reinstated.

Er, except that I wasn't. The controller and his team argued that it was close enough to the feature and I should have searched for it. It was a bloody stile and I was standing on top of it! Oh, and just in case any others had trouble, someone moved it to the stile itself to help later finishers. Funny how the rules could be so flexible at some points over the weekend and so strict at others. What is it with mountain marathons and fairness? I don't think I have ever run one without there being some controversy or other.

Still, had a nice run in the hills for a couple of days. Next time I don't think I'll bother paying 45 quid for the privilege.

C • Rediculous 23

12 PM

Running 20:00 [3] 3.0 km (6:40 / km) +60m 6:04 / km

Jog to the start, back up to the last control and back down. Just what I needed. Not.

Saturday Jul 4, 2015 #

8 AM

Running 4:30:00 [4] 35.0 km (7:43 / km) +2200m 5:52 / km
slept:8.0

SLMM Torver day 1. Woken by a massive crack of thunder at 6am, but the rain soon stopped leaving a thick clag on the hills. Lovely! That made the morning much more challenging with care needed even on the most basic parts of the course. I coped alright with the conditions, only losing a couple of minutes here and there. Until a traverse to a small hill on a slope under Wetherlam, that is. I approached very carefully and popped out on a likely hill. No control! Hunted around a bit in the 10m vis and found a few more small hills. Still nothing. Out to a path and back in the compass. Same place. Dropped to a tarn and compass in. Not a sausage. 30 mins lost by now. Met another competitor who had been hunting for even longer than me and we agreed to push on. Even then, I couldn't be totally certain that we hadn't just missed it in the clag, so the rest of the day was a bit of a demoralised trog. Until the sun came out over Wrynose, that is, and I started to cheer up again. What the hell, it was a nice day out in the hills. Finished the day pretty strongly to find out that the control had likely been nicked. This was a short day and would have been even shorter without the half-hour truffle hunt.

Nice evening at the camp, drinking beer, catching up with old friends and dozing in the sun. The OMM this is not. The controller came round asking opinions on what should be done. Clearly the day needed to be voided. But oh no, let's make up times based on a guesstimate of how much everyone lost. What evs. So my winning margin of 25 minutes over Ed Catmur (apparently we both lost 15 minutes hunting) remained intact going into day 2.

Running 5:00 [2] 1.0 km (5:00 / km) +60m 3:51 / km

Warm up to the start.