Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 31 days ending Aug 31, 2017:

activity	#	time	miles		km		+m
Running	40	35:33:27	208.22	(10:15)	335.1	(6:22)	12899
Orienteering	7	6:06:56	38.17	(9:37)	61.43	(5:58)	1703
Cycling	8	3:30:00
Circuits	12	2:00:00
Yoga	10	1:40:00
Total	67	48:50:23	246.39		396.53		14602

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Thursday Aug 31, 2017 #

7 AM

Running 22:39 [2] 4.06 km (5:35 / km) +59m 5:12 / km

12 PM

Running 26:43 [2] 5.47 km (4:53 / km) +86m 4:32 / km

4 PM

Cycling 15:00 [1]

Wednesday Aug 30, 2017 #

7 AM

Cycling 20:00 [1]

12 PM

Running 49:52 [2] 10.43 km (4:47 / km) +130m 4:30 / km

4 PM

Running 19:04 [2] 3.66 km (5:13 / km) +71m 4:45 / km

Tuesday Aug 29, 2017 #

8 PM

Running 23:00 [2] 4.2 km (5:29 / km) +50m 5:10 / km

Very slow evening jog. Knackered.

Yoga 10:00 [1]

Monday Aug 28, 2017 #

10 AM

Running 10:00 [1] 2.0 km (5:00 / km)

Shadowing Jack around the relay.

6 PM

Running 2:35:00 23.0 km (6:44 / km) +1701m 4:55 / km

Itching for a few bigger hills after the weekend. Win, Lose, Hollins Cross, Mam Tor and reverse as dusk fell. Shame it fell a bit earlier and faster than I expected...found myself doing the final climb and descent of Win Hill in the dark with no torch. Fine on the way up, less so on the way down. Tired, hungry and thirsty by the end!

Sunday Aug 27, 2017 #

11 AM

Orienteering race 1:07:36 [5] 11.75 km (5:45 / km) +153m 5:24 / km

White Rose long race, Heater Rigg. Wow, what an area! Quite a revelation by White Rose standards; no bracken or bramble, all just lovely runnable bilberry and heather with a proper wilderness area with no paths at the far end. Loads of bike paths winding all over in the middle section made navigation quite tricky and a final section of steeper runnable forest. One big mistake where I misidentified a root stock for a clearing and ran off, only noticing mid leg what I had done. Beaten on the day by Aidan, but just held on to the overall win.

Best White Rose ever?

C • Someone's got to ask 2

C • Another thing to ask 1

Running warm up/down 25:00 [2] 5.0 km (5:00 / km)

3 PM

Running 28:03 [2] 5.24 km (5:21 / km) +105m 4:52 / km

Saturday Aug 26, 2017 #

10 AM

Yoga 10:00 [1]

12 PM

Orienteering race 34:01 [5] 5.8 km (5:52 / km) +117m 5:20 / km

Running warm up/down 30:00 [2] 6.0 km (5:00 / km)

5 PM

Running 32:06 [2] 6.56 km (4:54 / km) +211m 4:13 / km

Friday Aug 25, 2017 #

7 AM

Running 31:09 [2] 6.03 km (5:10 / km) +172m 4:31 / km

9 PM

Running 47:25 [2] 7.01 km (6:46 / km) +98m 6:19 / km

Thursday Aug 24, 2017 #

7 AM

Cycling 30:00 [1]

12 PM

Running 1:06:39 [3] 13.77 km (4:50 / km) +474m 4:08 / km

7 PM

Circuits 10:00 [1]

Wednesday Aug 23, 2017 #

7 AM

Running 28:45 [2] 5.77 km (4:59 / km) +87m 4:38 / km

4 PM

Running 28:43 [2] 6.14 km (4:41 / km) +125m 4:15 / km

7 PM

Circuits 10:00 [1]

Tuesday Aug 22, 2017 #

7 AM

Cycling 25:00 [1]

Monday Aug 21, 2017 #

11 AM

Running 46:47 [3] 10.15 km (4:36 / km) +132m 4:20 / km

7 PM

Circuits 10:00 [1]

Sunday Aug 20, 2017 #

10 AM

Running 1:51:36 21.52 km (5:11 / km) +559m 4:35 / km

7 PM

Yoga 10:00 [1]

Saturday Aug 19, 2017 #

10 AM

Running 56:29 11.05 km (5:07 / km) +382m 4:21 / km

7 PM

Circuits 10:00 [1]

8 PM

Running 37:13 [2] 4.21 km (8:50 / km) +101m 7:53 / km

Friday Aug 18, 2017 #

7 AM

Cycling 30:00 [1]

12 PM

Running 54:05 [3] 11.92 km (4:32 / km) +291m 4:03 / km

7 PM

Yoga 10:00 [1]

Thursday Aug 17, 2017 #

7 AM

Cycling 30:00 [1]

12 PM

Orienteering 46:00 [3] 9.36 km (4:55 / km) +150m 4:33 / km

Testing the Brown course for SYO's urban event on 3 Sept. Even though I have planned it and know the area like the back of my hand it was still tricky to run it smoothly. It's a great area!

Running 11:14 [2] 2.0 km (5:37 / km) +30m 5:13 / km

7 PM

Circuits 10:00 [1]

Wednesday Aug 16, 2017 #

7 AM

Cycling 30:00 [1]

11 AM

Running 45:02 8.57 km (5:15 / km) +242m 4:36 / km

Short window of opportunity so went for maximum gain on Blake St.
54, 54, 53, 52, 51, 51, 51, 52, 52, 52. Fastest times for ages!

7 PM

Yoga 10:00 [1]

Tuesday Aug 15, 2017 #

7 AM

Cycling 30:00 [1]

12 PM

Running 40:14 [3] 8.72 km (4:37 / km) +160m 4:14 / km

7 PM

Circuits 10:00 [1]

Monday Aug 14, 2017 #

7 PM

Running 28:38 [2] 5.84 km (4:54 / km) +67m 4:38 / km

Circuits 10:00 [1]

Sunday Aug 13, 2017 #

3 PM

Running 43:55 [3] 9.57 km (4:35 / km) +212m 4:08 / km

7 PM

Circuits 10:00 [1]

Saturday Aug 12, 2017 #

10 AM

Running 20:00 [1] 3.0 km (6:40 / km)

Jogging to the playground along the riverbank in York with Alex on the bike.

9 PM

Yoga 10:00 [1]

Friday Aug 11, 2017 #

11 AM

Running 1:25:00 [3] 14.0 km (6:04 / km) +610m 4:59 / km

I was looking for somewhere to run en route to York and thought I would check out High Cup Nick as I have never been. Well, I can tick it off, but I have still never seen it. Tried out the poles again and felt better than expected.

C • poles 2

7 PM

Circuits 10:00 [1]

Thursday Aug 10, 2017 #

10 AM

Running 3:30:00 [2] 20.0 km (10:30 / km) +1987m 7:01 / km

The rest of the route solo with an extra summit thrown in for good measure. Bit of a slog for the first hour or so, but perked up once up high. The summits were in the clouds today, so less to see. Lots of rock hopping and some gnarly descents, it's certainly a tough route!

7 PM

Yoga 10:00 [1]

Wednesday Aug 9, 2017 #

3 PM

Running 4:55:00 [2] 24.0 km (12:18 / km) +2365m 8:14 / km

Run of the year so far. With Oleg around a chunk of the Glencoe skyline route. Took in Annoch Eagach first (not as tricky as I had imagined, although could be a different story 6hrs+ in), continued along the N side of the valley and finished up Curved Ridge (intimidating to look at but not too bad once on it). Glad to have the company and enjoyed a spectacular evening of views as the sun cast low shadows over the peaks. Missed off a chunk of GPS.

C • Movie 3

Tuesday Aug 8, 2017 #

1 PM

Running 1:31:26 [2] 14.14 km (6:28 / km) +781m 5:04 / km

From Glen Muic towards Lochnagar until I ran out of time. Took in a couple of smaller summits and cruised back down. The legs woke up on the climb and felt much better today in general.

7 PM

Yoga 10:00 [1]

Monday Aug 7, 2017 #

7 PM

Running 44:02 [2] 6.78 km (6:29 / km) +311m 5:17 / km

Experimenting with some running poles up the hill behind our house. Results inconclusive but seem to point towards a small speed benefit but a bigger impact on perceived exertion. To be continued...

Circuits 10:00 [1]

Sunday Aug 6, 2017 #

3 PM

Running 1:08:14 [2] 11.59 km (5:53 / km) +371m 5:05 / km

Whoops, didn't mean to go this far. Ran off memory from a glance at Steve's map and misjudged it a little. Oh well, took it very slow and the legs sort of behaved.

7 PM

Yoga 10:00 [1]

Saturday Aug 5, 2017 #

12 PM

Orienteering 1:15:01 [5] 12.19 km (6:09 / km) +447m 5:12 / km

S6D day 6, Glen Feader W. Good to have the reverse order start to give a bit of impetus to weary legs. Started hard up the hill, but was blowing quickly and missed when we dropped into a bit of heathery moraine. I didn't realise I had passed Will here, but knew that the wolves would soon be biting at my heels. Some big climbs and heather bashing ensued with Mark and Will chasing me down and just as I was getting ready to hop on the train I missed on the slope allowing both to slip past above me. Hammered the next leg to try to get back in touch and was lucky that they missed the control. Phew, needed to sit in for a bit to recover and enjoyed letting someone else do the work. Hung on to Mark for all I was worth through the last part, he was running well!

Got to be happy with the week - it's been a pleasure to be back in the forest and running relatively competitively. Great planning every day made the most of the terrain in spite of a few areas that were only OK. Great for the kids too, Alex loved running up the run in on the big screen!

Running warm up/down 25:00 [1] 3.0 km (8:20 / km)

Friday Aug 4, 2017 #

12 PM

Orienteering 37:52 [5] 6.2 km (6:07 / km) +239m 5:07 / km

S6D day 6, Glen Feader E. Tired today for the first time, but felt good as soon as I got moving. Another surprisingly good course although pretty fast and straightforward. A couple of wobbles, but generally pretty good. Not much chance on the overall.

7 PM

Running 23:12 [2] 4.09 km (5:40 / km) +92m 5:06 / km

Circuits 10:00 [1]

Thursday Aug 3, 2017 #

11 AM

Orienteering 1:05:14 [5] 9.16 km (7:07 / km) +440m 5:44 / km

S6D day 4: Creag Choinnich. Nice aesthetically, all views over the mountains, rivers and castles, but not nice to run through. Felt strong on the climbs but struggled a bit in the rougher stuff. Silly mistakes on a couple of slope controls, getting carried away with the running. Some work to do to narrow the gap in front and protect my gap behind!

Running warm up/down 35:00 [1] 5.0 km (7:00 / km) +180m 5:56 / km

Up to the start running late and a cruise with Will and Dane to warm down, pretending not to be knackered.

7 PM

Running 22:42 [2] 3.87 km (5:52 / km) +86m 5:17 / km

Yoga 10:00 [1]

Wednesday Aug 2, 2017 #

8 AM

Running 56:27 [2] 8.96 km (6:18 / km) +401m 5:09 / km

Couldn't resist the local hills. Nice and steady.

Tuesday Aug 1, 2017 #

10 AM

Running warm up/down 30:00 [1] 4.0 km (7:30 / km) +100m 6:40 / km

11 AM

Orienteering 41:12 [5] 6.98 km (5:54 / km) +157m 5:18 / km

S6D Day 3: Birsemore. Early start for the WRE but a pretty good run in spite of the long grass and bracken. A few seconds lost here and there, but blew it with a bigger mistake leaving one of the easy last controls in the wrong direction, getting pushed off line by a wall of bracken. Oh well, not too much damage done on the overall.

C • Wall of bracken 6

4 PM

Running 28:03 [2] 4.78 km (5:52 / km) +70m 5:28 / km

Loch Kinord and the Vat, including a brief dip.

7 PM

Circuits 10:00 [1]

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