Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 31 days ending May 31, 2017:

activity	#	time	miles		km		+m
Running	39	31:01:21	229.54		369.41		8236
Cycling	15	13:34:24					3445
Orienteering	1	2:17:35	15.01	(9:10)	24.15	(5:42)	988
Circuits	13	2:10:00
Yoga	9	1:30:00
Swimming	1	15:00
Total	75	50:48:20	244.55		393.56		12669

3:06

0:00

» now

Wednesday May 31, 2017 #

7 AM

Running 25:50 5.13 km (5:02 / km) +59m 4:46 / km

Morning jogging with strides.

7 PM

Running 36:11 [2] 7.51 km (4:49 / km) +121m 4:27 / km

Evening cruise after a fun day hiking up Mam Tor with Alex. I was tired out even if he wasn't.

Circuits 10:00 [1]

Tuesday May 30, 2017 #

6 AM

Running 41:13 [2] 8.53 km (4:50 / km) +131m 4:29 / km

IW.

5 PM

Running 23:38 [2] 4.64 km (5:05 / km) +98m 4:36 / km

HFW.

8 PM

Yoga 10:00 [1]

Monday May 29, 2017 #

11 AM

Running 1:23:32 19.51 km (4:17 / km) +422m 3:52 / km

Progression run on the temp loop. A little off the pace that I was looking for, but managed to hurt myself so hopefully a worthwhile session.
20.02, 18.49, 17.40.

C • Did you get my e-mail 1

7 PM

Circuits 10:00 [1]

Sunday May 28, 2017 #

8 AM

Running 52:53 10.08 km (5:15 / km) +239m 4:41 / km

Morning run from our castle. Up to Wavering Down and back.

7 PM

Cycling 1:15:00 +380m

Nice evening ride to loosen out the legs after a long drive home.

Saturday May 27, 2017 #

6 AM

Running 22:18 [2] 4.08 km (5:28 / km) +5m 5:26 / km

Morning jog - not great as couldn't work out how to cross a busy road. Opted for a housing estate instead.

8 AM

Swimming 15:00 [1]

Morning swim in the hotel pool.

0.6km

7 PM

Circuits 10:00 [1]

Friday May 26, 2017 #

9 AM

Running 2:44:30 29.39 km (5:36 / km) +973m 4:48 / km

From Ringinglow out to Win Hill and back. Put in an effort up Win Hill and struggled after that in the heat and with tired legs. Lovely route!

7 PM

Yoga 10:00 [1]

Thursday May 25, 2017 #

7 AM

Cycling 30:00 [1]

IW, HFW.

12 PM

Running 53:26 [2] 11.21 km (4:46 / km) +256m 4:17 / km

Cruising on a hot lunchtime.

7 PM

Circuits 10:00 [1]

Wednesday May 24, 2017 #

8 AM

Cycling 30:00 [1]

IW, HFW.

7 PM

Running 1:16:51 12.5 km (6:09 / km) +678m 4:50 / km

Half-hour of power. 5xPlummet trying to keep each down 'n up inside 6mins with no recovery. Five was fine; I reckon 6 would have been possible, but no way I could have lasted the full hour! Something to work towards?

Tuesday May 23, 2017 #

6 AM

Cycling 1:26:46 +627m

IW including a couple of experimental tabata sets. Not sure I got these quite right and found the 10 secs recoveries difficult to achieve on a hill. Also need to think about coinciding the end of the set with the top of a climb to avoid slowing to a crawl.

34km

C • they are 4

2 PM

Running 30:11 [2] 6.29 km (4:48 / km) +83m 4:30 / km

Lunchtime jog.

7 PM

Yoga 10:00 [1]

Monday May 22, 2017 #

12 PM

Running 48:06 [2] 10.01 km (4:48 / km) +275m 4:14 / km

Sunday May 21, 2017 #

2 PM

Running 50:22 [2] 9.73 km (5:11 / km) +186m 4:44 / km

Slow and steady home from the fairground.

7 PM

Circuits 10:00 [1]

Saturday May 20, 2017 #

6 PM

Orienteering 2:17:35 [4] 24.15 km (5:42 / km) +988m 4:44 / km

Mini mountain marathon in Dovedale. Well that was pure pleasure. A fantastic venue, all previously unexplored territory to me, and a nice challenging course. I set out to get them all whatever the cost and sure enough ended up pretty late in spite of running pretty hard most of the way. Not sure even now what the optimum route is - it is a near-impossible puzzle to solve, particularly in the heat of the race. On reflection my route is probably not too bad. I had a few dithering moments, but other than that I think it was probably impossible in the 2 hours, for me at least.

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

Friday May 19, 2017 #

7 AM

Cycling 30:00 [1]

12 PM

Running 53:43 13.09 km (4:06 / km) +85m 3:59 / km

Crookes Valley reps. 4x120m then pyramid session of 1, 2, 3, 3, 2, 1:
1.22, 2.41, 4.00, 3.59, 2.40, 1.19
Good on the longer reps but for some reason I am running just as fast on the long reps as on the short ones. No top gear!

7 PM

Yoga 10:00 [1]

Thursday May 18, 2017 #

7 AM

Running 42:09 [2] 8.59 km (4:54 / km) +163m 4:29 / km

IW.

4 PM

Running 25:43 [2] 5.44 km (4:44 / km) +117m 4:16 / km

HFW.

7 PM

Circuits 10:00 [1]

Inc. nordics.

Wednesday May 17, 2017 #

7 AM

Cycling 30:00 [1]

11 AM

Running 43:16 [3] 9.29 km (4:39 / km) +215m 4:10 / km

Lunchtime in a deluge. Feeling perky in the legs but stiff in my SI. I think it came on after the long run on Sat, possibly a result of the tempo sections towards the end?

7 PM

Yoga 10:00 [1]

Tuesday May 16, 2017 #

8 AM

Running 19:04 [2] 3.82 km (5:00 / km) +60m 4:38 / km

Slow IW.

3 PM

Running 2:47:41 [2] 30.87 km (5:26 / km) +659m 4:54 / km

Steady recce of the first and last part of the Big Walk after work with Matthew. Turned out nice and dry for it. Good time on feet sort of run.

Monday May 15, 2017 #

7 AM

Cycling 30:00 [1]

12 PM

Running 52:15 10.54 km (4:57 / km) +463m 4:04 / km

Hero's x2 (5.45, 5.48) then Bates St x2 (1.04, 1.02). Tired legs.

7 PM

Circuits 10:00 [1]

Sunday May 14, 2017 #

9 AM

Running 42:33 [2] 8.6 km (4:57 / km) +227m 4:22 / km

Morning cruise.

11 AM

Cycling 30:00 [1]

Town and back with a passenger in tow.

7 PM

Running 23:07 4.43 km (5:13 / km) +47m 4:57 / km

Evening jog with some hill bounds.

Circuits 10:00 [1]

Saturday May 13, 2017 #

12 PM

Running 2:14:33 27.65 km (4:52 / km) +749m 4:17 / km

Home from Grindleford via Abney Clough, Hathersage, Stanage, Haunted House. Threw in a couple of tempo efforts towards the end, which left me pretty cooked by the time I made it to Lodge Moor. Lovely day for it!

7 PM

Yoga 10:00 [1]

Friday May 12, 2017 #

7 AM

Cycling 30:00 [1]

IW, HFW. Knackered this morning!

12 PM

Running 58:35 [3] 13.06 km (4:29 / km) +246m 4:06 / km

Lunchtime cruise up Porter. Made it to a path I have never been on before, but then ran out of time a bit so had to run a little harder on the return.

7 PM

Circuits 10:00 [1]

Thursday May 11, 2017 #

7 AM

Running 44:50 9.06 km (4:57 / km) +212m 4:26 / km

IW via Edgedale Rd for some reps.
31, 59, 1.11
32, 58, 1.08
31, 56, 1.06
29
First morning session for a long time. Body responded OK although took a while to get going.

1 PM

Running 19:59 [2] 4.49 km (4:27 / km) +66m 4:09 / km

Work to school.

7 PM

Cycling 1:33:23 +715m

Lovely evening ride to Curbar Gap and Millthorpe.

38.4km

Wednesday May 10, 2017 #

6 AM

Running 35:28 7.5 km (4:44 / km) +192m 4:12 / km

Morning run with a few strides to loosen up.

7 AM

Running 20:00 [1] 3.5 km (5:43 / km)

Kenwood n' back. Gradschool over. Phew!

7 PM

Yoga 10:00 [1]

Tuesday May 9, 2017 #

6 AM

Running 33:25 [2] 6.91 km (4:50 / km) +86m 4:33 / km

Urghh.

7 AM

Running 20:00 [1] 3.5 km (5:43 / km)

Kenwood n' back.

Monday May 8, 2017 #

6 AM

Running 31:01 [2] 6.39 km (4:51 / km) +110m 4:28 / km

7 AM

Running 20:00 [1]

Kenwood Hall n' back.

7 PM

Circuits 10:00 [1]

Sunday May 7, 2017 #

1 PM

Cycling 2:44:47 +1082m

First time up the Mam Nick climb, which was very enjoyable and preferable to Wynnats (although a bit of a slog to get around to it). Lovely quiet roads over to Peak Forest and back to Bradwell too. Knackered by the time I made it back to the drag into the wind up to Fox House.

7 PM

Running 20:00 [1] 3.5 km (5:43 / km)

Kenwood Hall n' back.

Saturday May 6, 2017 #

2 PM

Running 1:10:18 16.45 km (4:16 / km) +383m 3:50 / km

Started off as 3/1s around Eccy Woods but soon became more of a fartlek as I lost track of time on a few efforts. Finished off with an 8min tempo. Felt pretty good today although calf is still a little sore.

7 PM

Circuits 10:00 [1]

Friday May 5, 2017 #

6 AM

Cycling 1:24:28 +641m

IW via Hathersage. Chilly but lovely.

32.047km

7 PM

Circuits 10:00 [1]

Thursday May 4, 2017 #

7 AM

Cycling 40:00 [1]

IW, HFW extended with a few other bits.

11 AM

Running 26:34 5.92 km (4:29 / km) +98m 4:09 / km

All I could fit in on a mad day of meetings. Feeling chipper again.

Wednesday May 3, 2017 #

7 AM

Cycling 30:00 [1]

IW, HFW.

11 AM

Running 45:24 [3] 9.98 km (4:33 / km) +219m 4:06 / km

Lunchtime shakeout. Felt surprisingly good so ran a little faster than normal. Calf still a bit sore but other than that no issues. I can't believe the Three Peaks has actually made my longer-term injury feel better!?

7 PM

Yoga 10:00 [1]

Tuesday May 2, 2017 #

7 AM

Cycling 30:00 [1]

IW, HFW.

12 PM

Running 45:51 [2] 9.13 km (5:01 / km) +181m 4:34 / km

7 PM

Circuits 10:00 [1]

Monday May 1, 2017 #

8 AM

Running 41:51 [2] 6.09 km (6:52 / km) +132m 6:12 / km

7 PM

Yoga 10:00 [1]

« Earlier | Later »