Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 31 days ending Aug 31, 2016:

activity	#	time	miles		km		+m
Cycling	26	29:18:02					8571
Running	20	15:38:51	109.52	(8:34)	176.26	(5:20)	3420
Circuits	26	7:15:00
Swimming	8	3:20:00
Total	72	55:31:53	109.52		176.26		11991

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Wednesday Aug 31, 2016 #

7 AM

Cycling 30:00 [1]

IW, HFW.

11 AM

Running 56:57 [2] 11.8 km (4:50 / km) +140m 4:33 / km

Lunchtime run up Porter and back. Cracking along quite comfortably.

7 PM

Circuits 15:00 [1]

Lovely morning ride around Stanage, Moscar, Dungworth. Another rider appeared in front at Moscar so I obviously tried to catch him, but just could not close the gap resulting in a hard effort all the way to Walkley where we finally parted ways. Sad I know.

38km

12 PM

Running 30:53 6.26 km (4:56 / km) +54m 4:44 / km

Lunchtime run including 10xstrides. Pace a little faster than last time and felt OK I think.

4 PM

Cycling 25:00 [2]

HFW, Chiro, home.

7 PM

Circuits 15:00 [1]

Monday Aug 29, 2016 #

7 PM

Circuits 20:00 [1]

Sunday Aug 28, 2016 #

9 AM

Cycling 1:49:21 [2] +325m

Planned road ride was rained off so Andy Simpson kindly and patiently took Rob and I around the red route at Dalby. Great fun trying to keep up and felt pretty challenged at times having not been on an mtb for several years. Core and arms struggling a little by the end.

23.5km

5 PM

Running 27:04 [2] 5.43 km (4:59 / km) +67m 4:42 / km

Easy jog to warm up and shake out my sore upper body, which took a hammering during the morning exploits.

Saturday Aug 27, 2016 #

8 AM

Running 1:15:39 [2] 15.43 km (4:54 / km) +201m 4:36 / km

A nice run around the forest roads at Dalby from the White Rose. Shame not to be orienteering, but much as the forest was lovely to look at from the paths, I believe it was somewhat less so to run through. The run started a little awkward but got better and better until by the end I felt loose, comfortable and almost like a proper runner. Longest one yet...

Circuits 10:00 [1]

Friday Aug 26, 2016 #

6 AM

Cycling 15:00 [1]

IW.

7 AM

Swimming 30:00 [3]

Shorter one this morning, busy day coming up!

1.53km

1 PM

Cycling 1:58:48 [2] +415m

Lovely ride from York Station to Dalby forest via some smaller roads. Flat and fast.

58.53km

7 PM

Circuits 10:00 [1]

Thursday Aug 25, 2016 #

8 AM

Cycling 30:00 [1]

IW, HFW.

12 PM

Running 28:26 5.99 km (4:45 / km) +55m 4:32 / km

7 PM

Circuits 15:00 [1]

Wednesday Aug 24, 2016 #

7 AM

Cycling 30:00 [1]

IW, HFW.

12 PM

Running 54:26 [2] 10.85 km (5:01 / km) +241m 4:31 / km

7 PM

Circuits 15:00 [1]

Tuesday Aug 23, 2016 #

6 AM

Cycling 1:21:44 [3] +740m

IW via Higger, Stanage, Ladybower, Snake, Stannington. Lovely morning for it with the mist rolling over Stanage Edge.

34.6km

4 PM

Cycling 15:00 [1]

HFW.

7 PM

Circuits 15:00 [1]

Monday Aug 22, 2016 #

6 AM

Cycling 30:00 [1]

IW, HFW.

7 AM

Swimming 35:00 [3]

Not as scenic as a lakeland tarn, but a little warmer. Trying to keep up with Jaimie this morning.

1.73km

12 PM

Running 30:28 [2] 5.93 km (5:08 / km) +60m 4:53 / km

Short lunchtime run to Crookes Valley for some strides. Cut it a bit short as my hamstring was sore on the R (injured) side, possibly from too much loading on the Nordics last night? Hope that's all it is!

7 PM

Circuits 15:00 [1]

Sunday Aug 21, 2016 #

7 PM

Circuits 15:00 [1]
(rest day)

Saturday Aug 20, 2016 #

11 AM

Running 57:30 12.59 km (4:34 / km) +8m 4:33 / km

Fartlek on the Ings. 1/1, 2/1, 3/1, 4/1 and back down. Not going fast, but trying to ease the pace a little higher bit by bit.

9 PM

Circuits 15:00 [1]

Friday Aug 19, 2016 #

6 AM

Cycling 2:02:38 [2] +634m

From the Bakers' new abode in Durham to the Angel of t'North and back. Via Beamish on some nice country roads out, busier on the way back past with rush hour traffic. Nice ride on tired legs.

47.56km

7 PM

Running 27:00 [2] 5.5 km (4:55 / km)

Jog along the Ings in York. Tired legs!

Circuits 15:00 [1]

Thursday Aug 18, 2016 #

10 AM

Cycling 2:34:00 [2] +816m

Longer ride from Hawes to Shilden via Richmond and Scotch Corner. Lovely day for it but a headwind slowing me down all the way. Tired after a disturbed night.

71.3km

Wednesday Aug 17, 2016 #

7 AM

Running 1:01:23 [2] 10.11 km (6:04 / km) +314m 5:15 / km

From Hawes along the Pennine Way. Ran steady and wound the pace up a little on the way back. Injury behaving itself even on the downhill.

7 PM

Cycling 1:17:53 [3] +730m

Hard ride on a stunning clear evening over Buttertubs into Swaledale, back over another steep climb (25% for an extended section) into Askrig back on the back roads to Hawes in the dusk with no lights.

31.6km

8 PM

Circuits 15:00 [3]

Tuesday Aug 16, 2016 #

7 AM

Running 40:00 [2] 4.5 km (8:53 / km) +400m 6:09 / km

Up to Brother Water and back down.

Swimming 15:00 [2]

Lovely morning for it! The water still took my breath away, but at least I was expecting it this time. All I could survive even in a wetsuit.

0.5km

Cycling 35:00 [2] +100m

End of Haweswater and back.

16km

7 PM

Circuits 15:00 [1]

Monday Aug 15, 2016 #

10 AM

Cycling 1:48:57 [3] +659m

Over to Stavely for lunch via Pooley Bridge, Glenridding and Kirkstone. Great route and well worth the detour. Rode hard all the way and was glad of my Wilfs lunch, not to mention an excellent vegan feast chez Ohly.

52.6km

7 PM

Circuits 15:00 [1]

Sunday Aug 14, 2016 #

11 AM

Swimming 10:00 [2]

Hiked up to Small Water with the family and snuck a dip while Alex paddled. Hard to keep up with him on the way down!

0.4km

4 PM

Running 58:00 9.0 km (6:27 / km) +400m 5:16 / km

Ran some moderate hill efforts on Burnbanks. 4x4mins-ish. Enough to leave me with tingling legs all night. Injury was very good for this and only a little stiff after.

Cycling 35:00 [2] +150m

And straight in the bike to Shap chippy and back.

14km

7 PM

Circuits 15:00 [1]

Saturday Aug 13, 2016 #

2 PM

Swimming 30:00 [3]

At Askham lido, which we had pretty much to ourselves. Very pleasant swim, so nice to be in the open air for it!

1.5km

7 PM

Circuits 20:00 [1]

8 PM

Running 29:00 [2] 6.0 km (4:50 / km)

Up the concrete road and back from Burnbanks, testing out some new shoes. SI and hammy loads better than a couple of days ago.

Friday Aug 12, 2016 #

9 AM

Cycling 2:01:00 +800m

Burnbanks to Garrigill via Hartside and part of the C2C. Lovely speedy ride with the wind in my sails.

57km

3 PM

Cycling 1:58:00 +600m

After a day of fun in Alston I decided it would be a good idea to ride home too. Set off full of purpose into a strong headwind up to Hartside. Enjoyed the descent but knew I was in trouble as soon as I hit the flat. Really started wobbling before Penrith and stopped for my emergency energy bar, then topped up with fizzy pop and icecream at Askham. Headwind still hampering progress and explaining the zippy morning ride. Barely made it back in spite of the fuel!

47km

C • I know the feeling ! 1

Thursday Aug 11, 2016 #

10 AM

Cycling 35:00 [2]

Triathlon training. Leg one: out along Haweswater to the far car park and back.

16km

Running 40:00 [2] 5.0 km (8:00 / km) +400m 5:43 / km

Leg 2: run up to Small Water (via a bit of an accidental detour).

Swimming 12:00 [2]

Leg 3: Swim in Small water. Had a wetsuit and intended much more, but it was so cold that I could barely keep my head in the water. More sunshine and less rain needed I think!

0.5km

7 PM

Circuits 20:00 [1]

Wednesday Aug 10, 2016 #

3 PM

Running 1:01:30 10.67 km (5:46 / km) +140m 5:25 / km

Along Haweswater and back. Feeling niggly all morning but better for this I think. Camping maybe not so good for me in my fragile state?

7 PM

Circuits 20:00 [1]

Tuesday Aug 9, 2016 #

6 AM

Cycling 1:42:10 +748m

Out early for a lap of Whernside on the bike. Lovely crisp bright morning for it and enjoyed the quiet roads. The climb up Deepdale was a bit of a grunt, especially with occasional gates to deal with, but the descent to Ingleton was probably the nicest I have ever ridden.

Rest of the day hiking about and exploring on Inglebrough - nice to see it in more sedately than I have before.

42.6km

Monday Aug 8, 2016 #

Note
(rest day)

Traveling to the Dales for holidays!

Sunday Aug 7, 2016 #

11 AM

Running 1:00:46 12.36 km (4:55 / km) +274m 4:26 / km

Tempo loop in Eccy woods twice. I used to run this in 19, 18, 17 as a progression. Today I managed 22.30 then 21.45. Not pushing hard, but still!

7 PM

2 PM

Running 1:01:31 [2] 12.52 km (4:55 / km) +287m 4:24 / km

Another good'un. Up to Ringinglow at a decent pace, then cruise back down Limb, home via Eccy woods. Feeling almost comfortable...

7 PM

Circuits 20:00 [1]

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