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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 31 days ending Oct 31, 2018:

activity # timemileskm+m
  Running37 27:39:49 194.77(8:31) 313.45(5:18) 5307
  Cycling20 9:40:00
  Yoga17 3:50:00
  Circuits6 1:10:00
  Total77 42:19:49 194.77 313.45 5307

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Wednesday Oct 31, 2018 #

7 AM

Running 48:23 intensity: (10:00 @1) + (38:23 @2) 7.81 km (6:12 / km) +174m 5:34 / km

Jog to Eccy woods to see if a more 'normal' route was do-able. Knee seized up after about 25 mins and was very painful for the slow jog home.
7 PM

Yoga 15:00 [1]

Tuesday Oct 30, 2018 #

7 AM

Running 22:42 [2] 4.3 km (5:17 / km) +56m 4:57 / km

4 PM

Running 33:14 intensity: (23:14 @2) + (10:00 @4) 6.35 km (5:14 / km) +156m 4:40 / km

Tentative hills en route from work. Knee fine on this, although being very cautious on the downs.
7 PM

Yoga 15:00 [1]

Monday Oct 29, 2018 #

7 AM

Cycling 30:00 [1]

12 PM

Running 25:14 [2] 5.38 km (4:42 / km) +40m 4:31 / km

Sunday Oct 28, 2018 #

12 PM

Running 26:46 [2] 4.83 km (5:32 / km) +2m 5:32 / km

7 PM

Yoga 10:00 [1]

Saturday Oct 27, 2018 #

3 PM

Running 1:19:28 [2] 14.08 km (5:39 / km) +4m 5:38 / km

Friday Oct 26, 2018 #

7 AM

Cycling 30:00 [1]

12 PM

Running 43:10 [2] 8.62 km (5:00 / km) +114m 4:42 / km

Good - slight hint of discomfort at the end.
7 PM

Yoga 15:00 [1]

Thursday Oct 25, 2018 #

7 AM

Cycling 25:00 [1]

12 PM

Running 49:38 [2] 10.08 km (4:56 / km) +102m 4:41 / km

7 PM

Running 30:23 [2] 5.5 km (5:31 / km) +75m 5:10 / km

A bit sorer tonight.

Wednesday Oct 24, 2018 #

7 AM

Cycling 30:00 [1]

11 AM

Running 40:03 [2] 7.85 km (5:06 / km) +96m 4:49 / km

Pretty good. Soreness creeping in right at the end.
7 PM

Yoga 15:00 [1]

8 PM

Running 25:19 [2] 4.42 km (5:44 / km) +22m 5:36 / km

Tuesday Oct 23, 2018 #

7 AM

Cycling 30:00 [1]

9 AM

Running 9:56 [1] 1.39 km (7:08 / km) +38m 6:17 / km

Wheel rim exploded, so had to jog up the hill from Decathlon.
12 PM

Running 23:53 [2] 4.43 km (5:24 / km) +22m 5:16 / km

Lunchtime run/walk. OK.
7 PM

Running 28:30 [2] 5.19 km (5:29 / km) +28m 5:21 / km

OK.

Yoga 15:00 [1]

Monday Oct 22, 2018 #

7 AM

Cycling 30:00 [1]

12 PM

Running 25:11 [2] 4.01 km (6:17 / km) +46m 5:56 / km

Run/walk. Stayed within the bounds of ITB discomfort.
7 PM

Running 26:21 [2] 3.88 km (6:47 / km) +28m 6:33 / km

No ITB pain.

Circuits 10:00 [1]

Sunday Oct 21, 2018 #

9 AM

Running 1:05:55 [2] 12.21 km (5:24 / km) +274m 4:51 / km

Jogging. ITB sore throughout and very sore by the end.
7 PM

Circuits 15:00 [1]

Saturday Oct 20, 2018 #

9 AM

Running 1:02:45 [2] 11.95 km (5:15 / km) +121m 5:00 / km

Jogging. Back easing off, but ITB sore after 40mins or so.
7 PM

Running 44:12 [2] 8.08 km (5:28 / km) +69m 5:15 / km

ITB sore.

Yoga 15:00 [1]

Friday Oct 19, 2018 #

7 AM

Cycling 30:00 [1]

12 PM

Running 48:53 [1] 8.58 km (5:42 / km) +82m 5:26 / km

Very easy jogging. This seems to help my back so I am going to try a diet of it over the next few days. Only problem: my ITB is still sore. Came on at the end of this.

Thursday Oct 18, 2018 #

7 AM

Cycling 30:00 [1]
(rest day)

7 PM

Yoga 15:00 [1]

Wednesday Oct 17, 2018 #

7 AM

Cycling 30:00 [1]

12 PM

Running 28:00 [2] 5.2 km (5:23 / km) +60m 5:05 / km
(injured)

Jogging around Crookes Valley to see how things are feeling. ITB not too bad, but hamstring and back now very stiff. My body is falling apart. Suspect lower back issues are at the root of it.

Tuesday Oct 16, 2018 #

7 AM

Cycling 30:00 [1]
(rest day)

7 PM

Yoga 15:00 [1]

Monday Oct 15, 2018 #

7 AM

Cycling 30:00 [1]

12 PM

Running 38:27 [2] 7.52 km (5:07 / km) +162m 4:37 / km

Up to BHP. ITB got really sore at about 3km and had to hobble back down.
7 PM

Circuits 10:00 [1]

Sunday Oct 14, 2018 #

8 AM

Running 2:14:55 intensity: (1:14:55 @2) + (1:00:00 @3) 22.18 km (6:05 / km) +552m 5:25 / km

Checking some control sites at Wharncliffe, then a nice long cruise through Greno and Wharncliffe. All in the pouring rain, which was lovely in the autumn woods. ITB unexpectedly sore from about 10 miles in and very stiff by the end.

Saturday Oct 13, 2018 #

3 PM

Running 53:34 [2] 10.31 km (5:12 / km) +222m 4:41 / km

Steady. Very steady.
7 PM

Yoga 10:00 [1]

Friday Oct 12, 2018 #

7 AM

Cycling 25:00 [1]

12 PM

Running 1:06:43 [3] 13.9 km (4:48 / km) +238m 4:25 / km

Up Porter and back, legs hinting of soreness still to come from yesterday.
7 PM

Circuits 10:00 [1]

Thursday Oct 11, 2018 #

7 AM

Cycling 25:00 [1]

12 PM

Running 1:02:46 intensity: (22:46 @2) + (10:00 @3) + (30:00 @5) 12.59 km (4:59 / km) +545m 4:06 / km

Hero's x3: 4.49, 4.51, 4.47. Reasonably solid all things considered. Had to bust a gut on the last one and no way I could have held the pace for another. Back was good and improved through the session.
7 PM

Yoga 20:00 [1]

Wednesday Oct 10, 2018 #

7 AM

Cycling 30:00 [1]

11 AM

Running 52:35 [3] 11.38 km (4:37 / km) +236m 4:11 / km

BHP, allotments n' back. Lower back less stiff today, but still aware of it sometimes and not feeling totally comfortable.
7 PM

Circuits 15:00 [1]

Tuesday Oct 9, 2018 #

7 AM

Running 38:29 [2] 7.18 km (5:22 / km) +113m 4:58 / km

IW.
3 PM

Running 28:00 intensity: (10:00 @1) + (18:00 @4) 4.82 km (5:48 / km) +88m 5:19 / km

Work to school and then home with Alex on his bike. Back stiff to start off with but eased. Had to peg it as was running late.
7 PM

Yoga 15:00 [1]

Monday Oct 8, 2018 #

7 AM

Cycling 30:00 [1]

7 PM

Yoga 15:00 [1]

Sunday Oct 7, 2018 #

3 PM

Running 1:03:00 intensity: (48:00 @2) + (15:00 @3) 12.11 km (5:12 / km) +171m 4:52 / km

HF Eccy Woods via Hutcliffe. Back had eased off nicely by the playing fields, so ran a few cruisy laps.
7 PM

Yoga 10:00 [1]

Saturday Oct 6, 2018 #

1 PM

Running 1:01:54 [2] 11.94 km (5:11 / km) +247m 4:42 / km

Limb and Eccy, pretty standard.
7 PM

Yoga 10:00 [1]

Friday Oct 5, 2018 #

7 AM

Cycling 30:00 [1]

12 PM

Running 28:40 [2] 5.06 km (5:40 / km) +139m 4:59 / km

Taking it very steady as back quite sore today.
7 PM

Yoga 10:00 [1]

Thursday Oct 4, 2018 #

7 AM

Cycling 25:00 [1]

4 PM

Running 1:15:00 [3] 16.0 km (4:41 / km) +300m 4:17 / km

Coppice, Rivelin Rocks, Stanno from work.

Wednesday Oct 3, 2018 #

7 AM

Cycling 30:00 [1]

12 PM

Running 43:58 [2] 8.81 km (5:00 / km) +188m 4:31 / km

7 PM

Circuits 10:00 [1]

Tuesday Oct 2, 2018 #

7 AM

Cycling 30:00 [1]

12 PM

Running 45:08 intensity: (25:08 @2) + (20:00 @5) 9.23 km (4:53 / km) +254m 4:18 / km

Spirals at lunchtime. Back quite niggly and a bit worse after.
7 PM

Running 26:39 [2] 5.02 km (5:19 / km) +73m 4:57 / km

Trying to loosen things off.
8 PM

Yoga 10:00 [1]

Monday Oct 1, 2018 #

7 AM

Cycling 30:00 [1]

12 PM

Running 52:05 [2] 11.26 km (4:37 / km) +170m 4:18 / km

Poerter with Matthew.

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