Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 31 days ending Oct 31, 2017:

activity	#	time	miles		km		+m
Running	31	27:22:20	191.37		307.99		7312
Cycling	17	7:35:00
Yoga	7	1:10:00
Circuits	7	1:10:00
Orienteering	2	45:38	6.12	(7:28)	9.85	(4:38)	172
Total	61	38:02:58	197.49		317.83		7484

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Tuesday Oct 31, 2017 #

7 AM

Running 42:18 [2] 8.59 km (4:55 / km) +90m 4:41 / km

Five parks IW.

4 PM

Running 26:29 [2] 5.27 km (5:02 / km) +100m 4:35 / km

HFW.

7 PM

Circuits 10:00 [1]

Monday Oct 30, 2017 #

8 AM

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

Riverbank at York.

3 PM

Running 35:18 7.5 km (4:42 / km) +60m 4:32 / km

Playing fields including a few strides and some hill bounds.

7 PM

Yoga 10:00 [1]

Sunday Oct 29, 2017 #

9 AM

Running 30:00 [2] 6.02 km (4:59 / km)

Along the Ings in York. Legs pretty tired.

4 PM

Running 32:00 [2] 7.0 km (4:34 / km)

Across York for a spot of orienteering.

Orienteering 14:00 [3] 3.5 km (4:00 / km)

Short bit of housing estate orienteering on a new bit of the York city map.

Saturday Oct 28, 2017 #

11 AM

Running 1:56:00 25.6 km (4:32 / km) +600m 4:03 / km

Hillsborough Leisure Centre to Darton, up and over Wharncliffe and along the TPT. Took a long time to get moving, but ran a couple of short tempo sections of 4km and 3km to help the miles roll by. Chips on arrival.

Friday Oct 27, 2017 #

7 AM

Cycling 25:00 [1]

1 PM

Running 56:00 [3] 13.5 km (4:09 / km) +250m 3:48 / km

Evacuated from the office due to a raging electrical fire up the road. Lunchtime run up to Lady Cannings in the sunshine. Pushed quite hard up the hill.

7 PM

Circuits 10:00 [1]

Thursday Oct 26, 2017 #

7 AM

Cycling 25:00 [1]

12 PM

Running 52:00 [2] 11.2 km (4:39 / km) +150m 4:21 / km

Lunchtime run with Matthew up Porter. Knackered from last night.

7 PM

Yoga 10:00 [1]

Wednesday Oct 25, 2017 #

7 AM

Cycling 25:00 [1]

7 PM

Running 1:12:12 [4] 16.51 km (4:22 / km) +440m 3:52 / km

Great Urban Fell Race. First time running this and I got lost. I opted for a route of Parkwood, Wincobank, Crookes and had plenty of company on the first down and up. In fact it took me ages to reel back the pack after they hammered the first downhill, my poor delicate legs taking a little longer to get moving than that. Got a bit of a gap on the way up Wincobank with a maverick direct line. Runnign past the Hospital for the second time I was getting all cocky and looking at the watch thinking the record was maybe within reach, when I took a wrong turn and ended up miles off route. I actually had to stand still at a major road junction and relocate. Saw the funny side, got back on course and died a death on the long climb up to Crookes. A fun race followed by a very pleasant BBQ in the Tett residence grounds. Maybe needs a recce next time..?

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)

Tuesday Oct 24, 2017 #

7 AM

Cycling 25:00 [1]

12 PM

Running 40:18 [2] 8.63 km (4:40 / km) +220m 4:09 / km

Lunchtime head clearer up to BHP. Feeling much brighter, but still not 100%.

7 PM

Circuits 10:00 [1]

Monday Oct 23, 2017 #

7 AM

Cycling 25:00 [1]
(rest day)

Thought I should take another day given how silly I was at the weekend. Still pretty stuffed up and not feeling it.

7 PM

Yoga 10:00 [1]

Sunday Oct 22, 2017 #

9 AM

Running 1:25:00 [2] 15.0 km (5:40 / km) +400m 5:00 / km

Another sociable one, this time with Pete, Dave and Rob. Pretty grim weather, but nothing that Rob couldn't deal with in a t-shirt. Porter and Limb, all very enjoyable. Head no worse but legs and body feeling very tired.

Saturday Oct 21, 2017 #

10 AM

Running 3:20:00 [2] 33.0 km (6:04 / km) +1100m 5:12 / km

Catch up run with Rob. Train to Edale then ran home via Man Tor, Lose, Win, Bamford Edge, Stanage, Conduit, Porter. Not a lovely day, but could have been worse. Set the world to rights. Head was very stuffy and feared repercussions, but seem to have got away with it. Probably ill advised, but on balance worth it.

Friday Oct 20, 2017 #

8 AM

Cycling 25:00 [1]
(sick)

Thursday Oct 19, 2017 #

8 AM

Cycling 25:00 [1]
(sick)

Wednesday Oct 18, 2017 #

8 AM

Cycling 25:00 [1]
(sick)

Tuesday Oct 17, 2017 #

8 AM

Cycling 25:00 [1]

12 PM

Running 21:00 [2] 4.3 km (4:53 / km) +60m 4:34 / km
(sick)

Weston Park and Crookes Valley at lunchtime. Feeling weary after the weekend and this was all I could muster. Sore throat too. After an easy week this week.

7 PM

Yoga 10:00 [1]

Monday Oct 16, 2017 #

8 AM

Cycling 30:00 [1]

Sunday Oct 15, 2017 #

10 AM

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)

11 AM

Running race 1:20:17 [5] 14.0 km (5:44 / km) +900m 4:20 / km

FRA Llanberis. Set up perfectly on the nav leg by a returning to form Rhys on first and a storming run from Jonny and Matt on second. Duncan and I went out chasing Keswick and Mercia and made things more difficult for ourselves with an early faff on the road and by overshooting no. 1. Settled down after that and pulled away from Mercia. Keswick took a higher contour than us around Moel Ellio and apparently dropped down too early looking for the CP, gifting us the gap we needed.

After that it was just a case of keeping the pace as high as we dared and trying not to pop. Felt like we both ran hard and were well matched and managed to set Cap'n Rob with a bit of breathing space. Very happy with that after a bit of apprehension in the run-up at being back in the DP first team and the usual FRA morning nerves. Nice one all!

Saturday Oct 14, 2017 #

4 PM

Running 1:10:00 [2] 7.0 km (10:00 / km) +500m 7:22 / km

Recce with Neil and Pete, exploring a bit but not really finding out much of note. Good to loosen off the legs though.

C • except for the useful trod ... 3

Friday Oct 13, 2017 #

7 AM

Running 25:00 [1]

Cycling 25:00 [1]

7 PM

Yoga 10:00 [1]

Thursday Oct 12, 2017 #

7 AM

Cycling 30:00 [1]

12 PM

Running 46:47 [3] 7.56 km (6:11 / km) +100m 5:48 / km

Lunchtime up to BHP n' back.

7 PM

Circuits 10:00 [1]

Wednesday Oct 11, 2017 #

Running 41:48 8.94 km (4:41 / km) +250m 4:06 / km

Spirals at lunchtime, squeezed into a tiny window of opportunity. Bit gusty and feeling a bit stiff, but moving OK on the second half of the session.

7 AM

Cycling 30:00 [1]

7 PM

Yoga 10:00 [1]

Tuesday Oct 10, 2017 #

7 AM

Cycling 25:00 [1]

12 PM

Running 35:02 [2] 8.0 km (4:23 / km) +60m 4:13 / km

Lunchtime cruise around Weston Park and Crookes Valley.

7 PM

Circuits 10:00 [1]

Monday Oct 9, 2017 #

7 AM

Running 25:32 [2] 4.76 km (5:22 / km) +80m 4:57 / km

IW.

Running 20:42 [2] 4.13 km (5:01 / km) +100m 4:28 / km

HFW.

Sunday Oct 8, 2017 #

1 PM

Running 1:20:26 16.35 km (4:55 / km) +337m 4:28 / km

Slow to get moving, but the body warmed up eventually. Graves, Beauchief, Hutcliffe.

Saturday Oct 7, 2017 #

1 PM

Running warm up/down 16:07 [2] 2.76 km (5:51 / km) +81m 5:06 / km

Orienteering 31:38 [4] 6.35 km (4:59 / km) +172m 4:23 / km

Meersbrook and Gleadless. New area (of sorts) and enjoyed the explore, taking in some of the sights of This is England. With a bit of TLC Gleadless could be the best sprint area in Sheffield.

Running warm up/down 22:30 [2] 4.05 km (5:33 / km) +104m 4:56 / km

With a big box of cake.

7 PM

Circuits 10:00 [1]

Friday Oct 6, 2017 #

7 AM

Running 21:18 [2] 4.13 km (5:10 / km)

IW.

4 PM

Running 35:40 7.33 km (4:52 / km) +139m 4:27 / km

HFW via Hunterhouse Road for some efforts. 2.00 (with bag), 1.54, 1.55, 1.55, 1.51. Feeling pretty good but cooked on the last one.

Thursday Oct 5, 2017 #

7 AM

Running 24:00 [2] 4.7 km (5:06 / km) +80m 4:42 / km

IW.

4 PM

Running 30:00 [3] 6.4 km (4:41 / km) +120m 4:17 / km

HFW.

7 PM

Yoga 10:00 [1]

Wednesday Oct 4, 2017 #

7 AM

Cycling 30:00 [1]

7 PM

Circuits 10:00 [1]

Tuesday Oct 3, 2017 #

7 AM

Cycling 30:00 [1]

12 PM

Running 48:57 [2] 9.44 km (5:11 / km) +160m 4:47 / km

Monday Oct 2, 2017 #

7 AM

Cycling 30:00 [1]

12 PM

Running 42:16 [2] 8.44 km (5:00 / km) +140m 4:37 / km

Sunday Oct 1, 2017 #

9 AM

Running 1:22:23 13.38 km (6:09 / km) +691m 4:54 / km

Leg 2 with Duncan. Set off as hard as I dared, but still got passed pretty quickly by Westerlands and Keswick. Westerlands came back to us as soon as we hit the steeper ground, but Keswick were storming and it was all I could do to hold on to their coat tails. Managed this until the Cauldale Moor CP and then they were away. Duncan pushed the pace on the descent and I hung on for dear life and to my surprise we passed first Helm Hill, then Borrowdale. Final tussel ensued with Calder down into Kirkstone. Really enjoyed that, definitely the hardest I have run for some months but it was good to feel able to push on. I suspect Duncan had an easier day out than I did, but he was too polite to say so!

Extended warm down back to the bunkhouse, feeling all light headed by the end. Team ran well throughout to hold 2nd, which is probably the best we could realistically have achieved on the day. Glad that the race was salvaged in spite of the forecast conditions!

C • route changed ? 3

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)

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