Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 7 days ending Aug 25, 2013:

activity

time

miles

Running

8:43:00

63.38

(8:15)

102.0

(5:08)

2640

Surveying

3:00:00

Orienteering

1:51:27

9.32

(11:57)

15.0

(7:26)

600

Circuits

50:00

Total

14:24:27

72.7

117.0

3240

[1-5]

11:24:27

averages - sleep:7.9

4:45

0:00

» now

Sunday Aug 25, 2013 #

10 AM

Orienteering race 1:09:11 [5] 9.0 km (7:41 / km) +350m 6:26 / km
slept:9.0

White Rose day 2, much better course and terrain, although an early start meant that it was a struggle in places. Some intricate bits and lots of green but dark forest that was really good running. My run was shoddy with some silly unforced errors, but enjoyed myself much more today.

C • Sleep 5

Running warm up/down 25:00 [2] 5.0 km (5:00 / km) +40m 4:48 / km

4 PM

Running 35:00 [2] 6.0 km (5:50 / km) +100m 5:23 / km

Collected some controls in before the BBQ.

Saturday Aug 24, 2013 #

1 PM

Orienteering race 42:16 [5] 6.0 km (7:03 / km) +250m 5:50 / km
slept:8.5

White Rose day 1, Gilling. A late start meant that I hoped for a smooth ride around this rough area, but I managed to pick some duff lines and thrash around in the undergrowth quite a bit anyway. After a few mistakes I decided to sort myself out and ran a good second half to scrape a win from Andy Llewellyn. Also got rained on.

Running 40:00 [2] 8.0 km (5:00 / km) +150m 4:34 / km

Longer warm up and warm down to get the miles in.

Friday Aug 23, 2013 #

10 AM

Running 45:00 [2] 9.0 km (5:00 / km) +200m 4:30 / km
slept:7.5

Up to BHP and Crookes to run a few errands.

Circuits 10:00 [1]

Thursday Aug 22, 2013 #

7 PM

Running 1:55:00 23.0 km (5:00 / km) +550m 4:28 / km
slept:8.0

From Rivelin dam out to Hathersage church, back via Higger. Needed to check out a couple of things for the Exterminator and met a couple of like minded folk bashing around in the bracken below Stanage; Colin Lynch and Ben Hardy. Ran with them for a while, left Colin in Hathersage and Ben picked up the pace back up the hill. Left him at Higger and returned on my own in the gathering dusk. It was a magical drop down from the pole with a harvest moon rising over Sheffield and the sky illuminated by the occasional flash of distant lightning. Pitch black once I was back in Rivelin woods and I had to run by feel. Finished off with a Moonlit dip in the reservoir to refresh.

10 PM

Circuits 10:00 [1]

Wednesday Aug 21, 2013 #

8 AM

Circuits 10:00 [1]
slept:6.5

7 PM

Running 1:13:00 16.0 km (4:34 / km) +820m 3:38 / km

Decided that what my legs needed was a Hero's session. A bit concerned that I might not make it through this, but managed to hammer out 5 reps at a solid pace. As usual the session felt as though it would be near impossible about 100m into the first one, but the long downhill recoveries help to recharge the motivation. 5.46, 5.46, 5.45, 5.50, 5.44, downs in about 4.30-40. Amazingly consistent considering I didn't look at the watch once. Glad it's over and in the bank.

Tuesday Aug 20, 2013 #

8 AM

Circuits 10:00 [1]
slept:8.0

12 PM

Running 1:35:00 16.0 km (5:56 / km) +300m 5:26 / km

Surveying at Wharncliffe - mostly on the run today as I was just doing the peripherals, so not much off the path. Ran home after, pretty stuffed after 4.5 hours.

C • And there was me thinking t... 1

Surveying 3:00:00 [0]

And the rest of it.

Monday Aug 19, 2013 #

8 AM

Circuits 10:00 [1]
slept:8.0

9 AM

Running 50:00 [2] 10.0 km (5:00 / km) +250m 4:27 / km

IW via Parkwood Springs. Moving OK, legs a bit tired.

4 PM

Running 45:00 9.0 km (5:00 / km) +230m 4:26 / km

HFW via the ski village for a look around. Not much left, unfortunately, and all in a decidedly dangerous looking state of dereliction. Shame. Finished off with a set of hill bounds before getting home to realise that I had no key. Doh.

« Earlier | Later »