Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craney

In the 28 days ending Feb 28, 2010:

activity

time

miles

Running

39:26:40

314.1

(7:32)

505.5

(4:41)

Orienteering

4:53:25

33.55

(8:45)

54.0

(5:26)

Total

44:20:05

347.66

(7:39)

559.5

(4:45)

averages - sleep:7.8 weight:62.1kg

2:23

0:00

» now

Sunday Feb 28, 2010 #

Note

Pleased with February - big month with plenty of o-races and some quality.

10 AM

Running race (Meldon Hill Race) 2:07:15 [4] 23.0 km (5:32 / km)
slept:8.0 shoes: jalas o-shoes

Long nav race on Dartmoor. All pretty runnable but some biggish hills. Cruised round fairly comfortably and felt good at the end which was pleasing. Had major troubles at the 2nd control (on a massive rocky outcrop) due to the thick mist. Fortunately some men with dogs caught me up so I followed them for a bit.

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: jalas o-shoes

Saturday Feb 27, 2010 #

3 PM

Running 1:00:00 [2] 10.5 km (5:43 / km)
slept:8.0 shoes: adidas swoops

Nice day out with Gracie on the south coast of Devon. Went to Beer. Would've been rude not to really. Nice place. Also had nice scones with clotted cream and jam and 5 cups of tea, all for £3.95. Then went to Seaton and Branscombe. At this point did a nice run along the SW coast path along to Weston Mouth and back with a bit on the beach. Gracie bailed after 9mins due to the mud, but I soldiered on.

Friday Feb 26, 2010 #

8 AM

Running 28:00 [3] 6.5 km (4:18 / km)
slept:5.5 weight:62.2kg shoes: Nike Pegasus

5 PM

Running 52:00 [3] 12.5 km (4:10 / km)
shoes: Nike Pegasus

Extended HFW along the harbour (ming in-your-face wind/rain), Portway (dull) to Sea Mills and back through Blaise. Felt quite tired, slow and dizzy.

Thursday Feb 25, 2010 #

8 AM

Running 29:00 [2] 6.5 km (4:28 / km)
slept:8.0 weight:62kg shoes: adidas swoops

5 PM

Running 29:00 [2] 6.5 km (4:28 / km)
shoes: Nike Pegasus

HFW

Running warm up/down 27:00 [2] 5.0 km (5:24 / km)
shoes: adidas swoops

6 PM

Running hills 12:00 [5] 2.5 km (4:48 / km)
shoes: adidas swoops

Multi-cultural hill reps with Keith and Grace in Shirehampton golf course. Felt some burn in my legs so must've been good. Pretty much 12x 1min.

Wednesday Feb 24, 2010 #

12 PM

Running 1:41:00 [3] 22.5 km (4:29 / km)
slept:8.0 weight:61.9kg shoes: adidas swoops

Traditional study day long run in the mud. Out through Henbury to Spaniorum Hill. Or was it a hill? Maybe I just set off too fast. Then through Easter Compton and across some very flat fields to Almondsbury. Or were they flat? Maybe I was just feeling good on this bit. Up another hill (or was it?) and along a ridge then down (or maybe up) to Easter Compton and back up (questionable) over the M5, down (or flat) to Henbury and then (almost certainly, but possibly not) uphill home. One thing I can be sure of is it took 1.41hrs and I enjoyed my beans on toast afterwards. Or did I? Yes I did.

C • nice story that! 4

Tuesday Feb 23, 2010 #

7 PM

Running race (Bridge Inn 5km) 15:55 [5] 5.0 km (3:11 / km)
slept:7.5 weight:61.2kg shoes: New Balance 1024 - 2nd pair

Tough one tonight, not aided by the mingy weather, hilly couse and build-up. The way back felt tough but I dug in to get sub-16 which was nice. Out (downhill) in 7.40 and back (uphill) in 8.15.

C • good time for tonights weather. 9

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Nike Pegasus

Monday Feb 22, 2010 #

8 AM

Running 29:00 [2] 6.5 km (4:28 / km)
slept:7.0 shoes: Nike Pegasus

IW in some wet snow. Fairly gently and, apart from some scratches, couldn't feel too much evidence of yesterday in my legs.

5 PM

Running 29:00 [2] 6.5 km (4:28 / km)
shoes: Nike Pegasus

HFW

6 PM

Running 1:22:00 [2] 15.5 km (5:17 / km)
shoes: adidas swoops

Ran to Tim's then joined him, John, Matt, Mark and Charles for Team Monday round Blaise. Did a fairly decent length one around Blaise. Hopefully if Keith's back next week we can shorten it a bit and go around Ashton Court. Felt quite tired but the pub dinner after sorted that out.

Sunday Feb 21, 2010 #

12 PM

Orienteering race (Southern Champs) 1:28:30 [5] 15.5 km (5:43 / km)
slept:8.0 shoes: jalas o-shoes

A good length tough classic with plenty of terrain, climb, distance and mud making it all quite tough. Felt a bit of a sore throat before I started, which with Friday's tiredness made me wonder whether I should be running. It turned out that I felt fairly strong - with a bit more rest I'd have been faster, but probs not by much. Still can get a lot fitter though I hope. Started well and caught Joe Mercer 4mins at #5. The lad is flying these days though so I knew there wasn't much chance of dropping him. We hared it a bit too much and ballsed #10 by 1min or so, then he pulled away from me on a route to #12. I caught him back at the road crossing and we raced together to the finish. Lost a couple of mins at #28 and #29 which were both pretty dodgy IMHO. Glad to finish strongly and had an ok race, but can improve when racing head-to-head with people (lost maybe 3-4mins all in). At least I got that practice today. This week was easier than the last couple, but I probably still overdid it.

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: jalas o-shoes

Saturday Feb 20, 2010 #

Event: Southern Champs

2 PM

Orienteering race (NGOC Middle Race) 35:30 [5] 7.0 km (5:04 / km)
slept:9.5 shoes: jalas o-shoes

FoD had a nice dusting of snow making this quite pleasant. Race was on Mallards Pike but a different bit to the JWOC trial last spring. This bit of map had a shed loads of ditches everywhere (and considerably more than that on the ground), which made things tricky. Legs were heavy but I was going alright and flowed fairly well through the first few. Came unstuck at 11 where there really wasn't anything to go off and I just stopped when it felt like I'd gone far enough and scratched my head for a bit. Only lost about 1min here though. Fine after that, although fairly straightforward. Pretty pleased.

C • Quite pleasant 2

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

Friday Feb 19, 2010 #

8 AM

Running 28:00 [3] 6.5 km (4:18 / km)
slept:8.5 weight:62.3kg shoes: Nike Pegasus

5 PM

Note

I'm getting the bus home - legs are feeling tired just sat at my desk.

C • Lazy 3

Thursday Feb 18, 2010 #

8 AM

Running 29:00 [3] 6.5 km (4:28 / km)
slept:6.0 weight:62.7kg shoes: Nike Pegasus

5 PM

Running 39:00 [3] 9.0 km (4:20 / km)
shoes: Nike Pegasus

HFW (29mins), dumped bag, drove to Downs, then the rest of this run is warming up and down for some intervals...

6 PM

Running 28:00 [5] 7.0 km (4:00 / km)
shoes: adidas swoops

7x 3mins on the Downs with 1min rec. Very muddy and slippy and legs a bit heavy so wasn't exactly shifting, but put some effort in, so probably worth it.

Wednesday Feb 17, 2010 #

3 PM

Running 1:15:00 [3] 16.5 km (4:33 / km)
slept:8.5 shoes: adidas swoops

Loopy loop round Blaise, Canford Park, Shirehampton golf course, King Weston Hill and Blaise again. It was quite greasy.

Tuesday Feb 16, 2010 #

7 PM

Running intervals 24:00 [5] 7.5 km (3:12 / km)
slept:8.0 weight:62.1kg shoes: adidas swoops

Bristol & West sesh at Coombe Dingle. This week it was 6x 4mins on grass. 4 of the reps also included 2x 30sec extra hard sections within the rep if that makes sense. Tough session with a good crowd of guys - I was probably about 15th best of 25 and a long way behind the leaders.

C • Sounds like a good group of... 2

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

Monday Feb 15, 2010 #

8 AM

Running 30:00 [2] 6.5 km (4:37 / km)
slept:8.0 weight:61.3kg shoes: Nike Pegasus

Gently IW

5 PM

Running 29:00 [2] 6.5 km (4:28 / km)
shoes: Nike Pegasus

HFW fairly gently. That's it for today running wise.

Sunday Feb 14, 2010 #

11 AM

Orienteering race (WCH Regional Event) 55:00 [5] 10.0 km (5:30 / km)
slept:8.5 shoes: adidas swoops

Brereton Spurs on Cannock Chase. Felt fine after yesterday and thought this'd be a breeze, but pretty soon after starting my legs started asking serious questions about what I was playing at. Kept pushing on through the course which was a real tough beastie with lots of climb and terrain, and probably didn't lose much time through tiredness - just felt a lot tougher than it would normally. Made a couple of silly wobbles mainly through tiredness, but got round in one piece. Good course planned by Stampy - this bit seems to have matured into one of the best bits of the Chase now.

12 PM

Running 45:00 [2] 8.5 km (5:18 / km)
shoes: adidas swoops

7mins warm up, then a 38min run back around the area which I really didn't want to do but kind of had to really. Back-to-back 100mile weeks - done.

C • Good effort 6

Saturday Feb 13, 2010 #

11 AM

Orienteering race (BUOC Sprint Prologue) 13:47 [5] 3.0 km (4:36 / km)
slept:7.5 shoes: adidas swoops

Cracking little fiddly prologue sprint round some fairly typical uni campus terrain. Some bits of tricky multilevel stuff going on which I coped with well, but lost a few seconds after on the easier section. Anyway, after 17 controls in 2km, we had to turn over our maps and do 16 controls in 600m on a 1:600 map. Coped ok with that, but one 10 seconder. Great fun!

2 PM

Orienteering race (BUOC Sprint Final) 18:08 [5] 4.5 km (4:02 / km)
shoes: New Balance 1024 - 2nd pair

Had a 50sec lead over Dan Halliday going into it, so was fairly safe as long as I didn't do anything stupid. Lost 10-15secs on #2 as I couldn't find the flag which made me briefly nervy, but then it opened up a bit and I calmed down. Some really fiddly sections with bridges and underpasses and what-not that I coped with well. One questionable route choice and some very minor misses at the end when I knew the race was sewn up. Legs felt strangely good but I probably didn't have as much zip as I'd have liked. Shame that this event wasn't well attended, as it was a superb area with loads of tricky bits and really well planned. Also liked the format.

Running warm up/down 41:00 [2] 8.0 km (5:08 / km)
shoes: adidas swoops

All the warming up and down for the 2 races. Shouldn't be too hard getting 17km in tomorrow.

C • 17k = easy 6

Friday Feb 12, 2010 #

8 AM

Running 29:00 [2] 6.5 km (4:28 / km)
slept:5.0 weight:62.2kg shoes: Nike Pegasus

IW - not feeling as spritely as yesterday, oh well, only 49.5km to go this week... Speaking to some bloke in the changing room who asked me if I run in to work often and how far it is and all that. I was gabbing on about running a bit when he announces that he used to do some running too. Of course, "some running" turned out to mean he'd done a 2.14 marathon and 1.04 half. He used to do around 85miles/week and that included running into work and back, so there's hope for me yet.

5 PM

Running 28:00 [3] 6.5 km (4:18 / km)
shoes: Nike Pegasus

HFW

6 PM

Running 46:00 [3] 10.5 km (4:23 / km)
shoes: Nike Pegasus

Nice cruise round the streets of BS9.

Thursday Feb 11, 2010 #

8 AM

Running 27:30 [3] 6.5 km (4:14 / km)
slept:8.5 weight:62.4kg shoes: Nike Pegasus

IW - nice morning, felt fairly spritely

5 PM

Running 29:00 [3] 6.5 km (4:28 / km)
shoes: Nike Pegasus

HFW - bag a bit heavier than normal

6 PM

Running 1:10:00 [4] 15.5 km (4:31 / km)
shoes: adidas swoops

Did 7x 5mins hard with 2mins jogging between on a loop that went round the edge of the Downs, across to Shirehampton golf course and back along King Weston Hill. Twas a wee bit nippy out there but felt pretty good.

Wednesday Feb 10, 2010 #

12 PM

Running 1:35:00 [3] 20.5 km (4:38 / km)
slept:8.5 weight:62.6kg shoes: adidas swoops

Reasonable paced longish run out through Blaise, Spanorium Hill, Easter Compton, Almondsbury, Cribbs Causeway, Filton Airfield and back. Felt alright.

Tuesday Feb 9, 2010 #

8 AM

Running 29:00 [3] 6.5 km (4:28 / km)
slept:7.0 weight:62.8kg shoes: Nike Pegasus

C • fatty 2

5 PM

Running 28:00 [3] 6.5 km (4:18 / km)
shoes: Nike Pegasus

HFW - it was light!

6 PM

Running 1:01:00 [3] 13.5 km (4:31 / km)
shoes: adidas swoops

Bit of a fartlek on the grassy areas of Blaise Castle, King Weston Hill and Shirehampton golf course. Felt pretty good all in.

Monday Feb 8, 2010 #

8 AM

Running 29:00 [3] 6.5 km (4:28 / km)
slept:7.5 weight:62.8kg shoes: Nike Pegasus

5 PM

Running 36:00 [2] 7.5 km (4:48 / km)
shoes: Nike Pegasus

Ran from work to Charles' house out in Harry Stoke.

7 PM

Running (Team Monday) 1:10:00 [3] 14.5 km (4:50 / km)
shoes: adidas swoops

Nice run from Charles' with Matt, Keith, Charles, Mark2 and Alice. Out and around the Frome Valley, down to Eastville Park where Keith stopped to watch some doggers, and looped around Pur Down a bit. Nice and cruisy and felt pretty strong.

Sunday Feb 7, 2010 #

11 AM

Orienteering race (Lyncombe Local Event) 36:30 [5] 7.0 km (5:13 / km)
slept:8.5 shoes: jalas o-shoes

Quite a nice little area in the Mendips. Eased into it over the first few controls then tried to push hard over the rest. No mistakes to speak of, legs could feel the last week especially on the ups, but felt pretty good considering.

12 PM

Running 1:00:00 [2] 11.0 km (5:27 / km)
shoes: jalas o-shoes

Run to start and back from finish, then an extra run with Matt and Gracie over to Dolebury Warren and back. 100miles successfully racked up. Halfway there...

Saturday Feb 6, 2010 #

12 PM

Orienteering (NGOC League Event) 46:00 [4] 7.0 km (6:34 / km)
slept:9.0 shoes: adidas swoops

Cranham Woods. Told Gracie to "treat it like a middle race" and "concentrate" before the start, but didn't take heed of the advice myself. Lost motivation due to the mud, my legs being tired, making some silly mistakes, and the map, but kept plodding. Just beat Andy Monro and Gracie. Good to get some off road running in though and some of the wood was very nice.

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

To the start and back from the finish.

2 PM

Running 1:27:00 [3] 18.0 km (4:50 / km)
shoes: adidas swoops

After that, I ran from the event to Gloucester where I met Gracie (in Debenhams), mainly in woods and on paths. Through Cranham and Painswick Beacon and wiggled my way in. Felt ok on the flat/downhill.

C • Only... 4

Friday Feb 5, 2010 #

8 AM

Running 29:00 [3] 6.5 km (4:28 / km)
slept:8.0 weight:61.7kg shoes: Nike Pegasus

IW, deserved bacon and egg bap on arrival.

12 PM

Note

Deserved the Cornish Pastie for lunch.

5 PM

Running 1:26:00 [2] 17.5 km (4:55 / km)
shoes: Nike Pegasus

HFW, dumped bag, then headed for a BASH round THE streets of stoke BISHOP with Gracie. Deserved the fish, chips and battered sausage after.

C • School boy humour 5

Thursday Feb 4, 2010 #

8 AM

Running 29:00 [3] 6.5 km (4:28 / km)
slept:7.0 weight:61.6kg shoes: Nike Pegasus

5 PM

Running 1:20:00 [3] 18.0 km (4:27 / km)
shoes: Nike Pegasus

HFW, dumped bag, necked a coke, then did a very similar run to the one Gracie had done earlier in the day. Feeling a bit tired but not too bad.

Wednesday Feb 3, 2010 #

12 PM

Running 1:46:00 [3] 22.0 km (4:49 / km)
slept:8.5 weight:61.2kg shoes: adidas swoops

Gracie drove us out to Leighwoods, and I did a longun which ended up back home. It was very muddy and cold but I felt surprisingly ok running. Looped round Leigh Woods, Abbot's Pool, paths to the church in Lower Failand, down Sandy Lane to Easton-in-Gordano, Pill, M5 bridge, Shirehampton, then all the way allong Kings Weston Hill and back in through Blaise.

C • ahhhh 5

Tuesday Feb 2, 2010 #

8 AM

Running 30:00 [2] 6.5 km (4:37 / km)
slept:8.0 shoes: Nike Pegasus

5 PM

Running 29:00 [2] 6.5 km (4:28 / km)
shoes: Nike Pegasus

HFW

7 PM

Running intervals 27:00 [5] 8.0 km (3:23 / km)
shoes: Nike Pegasus

2x 4km with Bristol & West Athletics Club (intermediate group). Would've been a fair bit faster than the rest except some bloke called Phil turned up who was pretty nippy and I spent most of the sesh hanging onto him. 13.07, 12.57 with about 5mins rest in between. Legs quite heavy, but pleased to go quicker on the 2nd one. A guy called Chris Elson runs the session, and I could defo see the resemblence.

Running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: Nike Pegasus

C • Say hello to Chris 5

Monday Feb 1, 2010 #

8 AM

Running 30:00 [2] 6.5 km (4:37 / km)
slept:7.0 shoes: Nike Pegasus

5 PM

Running 1:12:00 [3] 16.5 km (4:22 / km)
shoes: Nike Pegasus

A very much extended HFW via Portway, Downs, Sneyd Park, Sea Mills, Lawrence Weston, Henbury and home. Felt ok and was carrying a sack, although tired and got colder towards the end so didn't much appreciate taking a wrong turn and making it longer than necessary.

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