Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 7 days ending Aug 31, 2014:

activity

time

miles

Running

8:34:12

68.66

(7:29)

110.49

(4:39)

1946

Circuits

30:00

Track session

25:00

3.73

(6:42)

6.0

(4:10)

Total

9:29:12

72.38

116.49

1946

averages - sleep:8.1

1:40

0:00

» now

Sunday Aug 31, 2014 #

1 PM

Running 1:34:40 23.31 km (4:04 / km) +126m 3:57 / km
slept:7.5

Progression from Queen's Park, Chesterfield after a fun-filled morning of sand, trains and pizza with the Hallamshire mummies and daddies. Took a while to find the canal path, but once I did it was fab. 4km warm up then 5km at ~3.57 (aiming for sub 4); 5km at 3.44 (aiming for 3.45s); and 5km at ~3.31 (aiming for 3.30s). Made harder by a head wind for the return leg, plus a couple of uphills for lock gates, etc. Good session, bushed for the run back into town.

Saturday Aug 30, 2014 #

8 AM

Running 1:16:00 16.15 km (4:42 / km) +480m 4:06 / km
slept:9.0

Spoon lane. Tired after hills yesterday but fine once I got moving. Followed by a visit to Our Cow Molly's for ice cream.

8 PM

Circuits 10:00 [1]

Friday Aug 29, 2014 #

7 AM

Running 35:00 [2] 7.0 km (5:00 / km) +160m 4:29 / km
slept:8.0

IW via BHP. Legs tired from last night. Tried to chase down a fellow morning jogger on the way up from Walkley and was surprised not to make any inroads on them. Turned out it was Jonny when we crossed paths later, so no surprise there. Shower busy so a bit more jogging and some stretching when I arrived at the office.

4 PM

Running 45:30 8.92 km (5:06 / km) +360m 4:15 / km
ahr:162 max:183

HFW via Blake for 10xreps after dreading it all day. In the end it wasn't as bad as feared, hitting a good pace for all of them and the wheels only came off on the last two. Added a bit of extra jog recovery (~1.20), which helped the session a lot. Preferable to rushing the down hill and overcooking myself too early. 52, 50, 51, 51, 51, 52, 52, 52, 54, 53.

Thursday Aug 28, 2014 #

7 PM

Running 52:35 11.02 km (4:46 / km) +210m 4:21 / km
ahr:151 max:176 slept:8.5

Evening run up to Loxley Common, not feeling it for the first few kms, but perked up and ran a couple of 500s hard on the way down the hill to try to get the legs moving a bit faster.

Circuits 10:00 [1]

Wednesday Aug 27, 2014 #

7 AM

Running 20:00 [2] 4.0 km (5:00 / km) +60m 4:39 / km
slept:8.0

IW, sluggish.

12 PM

Track session 25:00 [5] 6.0 km (4:10 / km)
max:191

Solo pyramid of 200, 400, 600, 800, 1km, back down off jog 200 recovery (1.10). Almost jacked after the k, still not feeling great after this damn cold and gunk still lingering. Soldiered on for better or worse but it was a fairly miserable experience. 33, 71, 1.53, 2.34, 3.18, 2.38, 1.58, 1.15, 34. Bit windy but nothing to write home about.

C • Track 3

Running 40:00 [3] 8.0 km (5:00 / km) +80m 4:46 / km

Track and back.

5 PM

Running 15:00 [2] 3.0 km (5:00 / km)

HFW, spent.