Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 7 days ending Jan 26, 2014:

activity

time

miles

Running

11:31:00

82.02

(8:25)

132.0

(5:14)

3650

Circuits

50:00

Running Drills

10:00

Total

12:31:00

82.02

132.0

3650

averages - sleep:7.8

3:30

0:00

» now

Sunday Jan 26, 2014 #

11 AM

Running 3:30:00 [2] 31.0 km (6:46 / km) +1260m 5:38 / km

Collecting a few controls at Dark Mountains, a very wet and wild day out around Alport and Bleaklow. Set off from Fairholmes and got hit by the weather as soon as I emerged from the woods. There was very little let up for the first couple of hours and I had to put all my clothes on and keep moving purposefully to keep warm. Porridge of slush and snow on the ground and driving sleet in the air meant that it felt quite serious, especially up on the Bleaklow plateau, where I didn't hang around. Things calmed down as I cam back towards the reservoirs and the sun even made an appearance later on. Don't think I have ever seen it so wet up there! Fun, sort of.

Saturday Jan 25, 2014 #

Running 57:00 13.0 km (4:23 / km)
slept:8.0

York Parkrun, which should, in theory, be a chance for a PB. If I had made it to the start in time it might have been, instead I was just too late having struggled to find it, and had to run through everyone from the back, mostly in slippery mud. Once I got into some space I closed on the leaders while I was still passing a few folk, but failed to bridge the gap and came in a few seconds behind a group of 3 front runners. Shame, but good workout anyway.

8 PM

Running 25:00 [2] 5.0 km (5:00 / km) +160m 4:19 / km

Evening run up to BHP after driving back to Sheffield. Feeling pretty good.

Circuits 10:00 [1]

Friday Jan 24, 2014 #

8 AM

Running 30:00 [2] 6.0 km (5:00 / km) +160m 4:25 / km
slept:7.5

IW, BHP, fine up the hill but back and SI stiff on the way down.

12 PM

Running 1:04:00 13.0 km (4:55 / km) +320m 4:23 / km

Parkwood MTB reps as a progression. Judged the session a bit better than last time: 9.05, 8.40, 8.17. Probably a bit on the slow side but felt like I was pushing hard on the last rep. R SI very stiff on the way back to the office.

10 PM

Circuits 10:00 [1]

Thursday Jan 23, 2014 #

8 AM

Running 25:00 [3] 5.0 km (5:00 / km) +100m 4:33 / km
slept:8.0

IW, not feeling too bad except for my stiff back.

5 PM

Running 20:00 4.0 km (5:00 / km) +150m 4:13 / km

HFW including drills and 8xhill bounds. Pushed for time.

Running Drills 5:00 [3]

8 PM

Circuits 10:00 [1]

Wednesday Jan 22, 2014 #

12 PM

Running 25:00 [2] 5.0 km (5:00 / km) +120m 4:28 / km
slept:8.0

IW for the afternoon.

7 PM

Running 1:17:00 [3] 17.0 km (4:32 / km) +520m 3:56 / km

Wadsley, Dungworth, Stannington, BHP. Tried to run comfortably fast but sliding around in the mud and back a bit stiff. Odd as it has been really good for the last few days.

Tuesday Jan 21, 2014 #

8 AM

Running 38:00 [2] 8.0 km (4:45 / km) +180m 4:16 / km
slept:8.0

Quite honestly I can barely remember this run. BHP, Crosspool, back was a bit stiff I think. Arrived at work somehow.

C • Poor Oli 2

5 PM

Running 40:00 8.0 km (5:00 / km) +380m 4:02 / km

HFW via Blake Street for a full set of 10. Hid the bag, which seemed to make quite a big difference. 54, 52, 52, 52, 52, 53, 52, 53, 52, 52. Was aiming for sub-55 on them all, which was no problem at all. The effort ramped up from rep 7 onwards, comfortable until then, horrible by the end, just about right.

7 PM

Circuits 10:00 [1]

Monday Jan 20, 2014 #

6 AM

Running 35:00 [2] 7.0 km (5:00 / km) +180m 4:26 / km
slept:7.0

BHP. Cold, frosty and perfect morning with a near-full moon lighting the way. A real pleasure, against all the odds.

Circuits 10:00 [1]

7 PM

Running 45:00 [2] 10.0 km (4:30 / km) +120m 4:15 / km

Cruise up Rivelin in the freezing fog.

Running Drills 5:00 [3]

Need to do more of this, I'm not feeling very agile.

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