Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craney

In the 30 days ending Jun 30, 2010:

activity

time

miles

Running

30:36:21

247.89

(7:24)

398.94

(4:36)

200

Orienteering

13:37:37

80.78

(10:07)

130.0

(6:17)

Total

44:13:58

328.67

(8:04)

528.94

(5:01)

200

2:26

0:00

» now

Wednesday Jun 30, 2010 #

10 AM

Orienteering (nr Solemasen) 56:00 [2] 7.0 km (8:00 / km)
shoes: Jalas X20

From Elise Egseth's house with her, GG and Jonn Are. Hung one loop and ran 2 others - problem was it was pissing down and we were using bogroll. A slightly grottier area but quite relevant. Made a few mistakes.

Running warm up/down 24:00 [2] 4.5 km (5:20 / km)
shoes: Jalas X20

6 PM

Orienteering (Vassfjellet) 58:00 [3] 8.0 km (7:15 / km)
shoes: Jalas X20

The rain finally stopped but the forest was overflowing. Still nice though. Ran a course the GB squad did in September with some control picking.

Running warm up/down 8:00 [2] 1.5 km (5:20 / km)
shoes: Jalas X20

Tuesday Jun 29, 2010 #

11 AM

Orienteering (Solemsasen) 47:00 [3] 7.0 km (6:43 / km)
shoes: Jalas X20

1:10000 from the same place as Monday morning. A bit of a tougher course with less path/marsh running, but the forest was still pleasurable. Quite a few misses in vague bits and also just looking for the small control markers, so never got into much rhythm.

Running warm up/down 8:00 [2] 1.5 km (5:20 / km)
shoes: Jalas X20

7 PM

Orienteering (Vassfjellet) 46:00 [4] 7.0 km (6:34 / km)
shoes: Jalas X20

Local evening event - probably about 300 people there! £10 for entry + emit hire (and an extra 50p for a map bag) - theiving Norwegians. Cracking event though in really good terrain. Started quite easy, but then a big long leg into some really wild stuff. Loved it. Quite tired in the end as having GG starting 2mins behind gave me some incentive. Pretty clean this time with only minor misses, although lost some time on route choice.

Running warm up/down 26:00 [2] 4.5 km (5:47 / km)
shoes: Nike Pegasus

Not on forest roads as GG promised me, so my trainers which GG made me wear got very muddy.

Monday Jun 28, 2010 #

11 AM

Orienteering (Iladalen) 1:13:00 [3] 10.0 km (7:18 / km)
shoes: Inov8 oroc 280

Route choicey course on a 1:15000 to break me into Trondheim terrain. Fairly tough going but nothing too bad and felt pretty good. Made a miss near the end running fast downhill in marshes, but pretty clean for the rest. Absolutely gorgeous alpiney forest with nice views. Really enjoyable.

6 PM

Orienteering (Nordmarka) 48:00 [3] 7.0 km (6:51 / km)
shoes: Inov8 oroc 280

With Andrew and Neil from Ireland. Massive thunderstorm when we rocked up so sat in the car for a bit contemplating actually going outside. Eventually did and slogged up 250m climb to the start. Then it stopped raining and a bit of mist came across which made it pretty cool. Plus the course was mainly flat and downhill, so pretty fast. Really enjoyed it again - felt a bit like Kinder but with trees. A couple of misses on dubious control hanging/mapping, but fairly clean otherwise. Niiiiiice.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 oroc 280

Sunday Jun 27, 2010 #

9 AM

Running 1:17:00 [3] 18.0 km (4:17 / km)
shoes: Nike Pegasus

Pretty dull run out through Horfield, Pur Down and Filton. Felt a bit dehydrated but running ok. Off to Trondheim for 9 days this arvo :o)

Saturday Jun 26, 2010 #

6 PM

Running 1:15:00 [3] 17.0 km (4:25 / km)
shoes: Nike Pegasus

Played some beautiful pitch and putt with Gracie at Ashton Court, then ran home via some winding through the woods near Abbots Pool. Running, having already been out in the sun for a couple of hours, felt a bit of struggle not too bad.

Friday Jun 25, 2010 #

7 PM

Running 1:22:00 [3] 18.0 km (4:33 / km)
shoes: Nike Pegasus

From Asda carpark, over the M5, through some overgrown flat fields where I got a bit lost, back over the M5, up through Henbury. I'm spoilt around here.

Thursday Jun 24, 2010 #

6 PM

Running long 1:42:00 [3] 24.0 km (4:15 / km)
shoes: Nike Pegasus

Gracie dropped me at Ashton Court and I ran out on some Gordano Round, past Gracie's wood to Lower Failand, down Sandy Lane, over Windmill Hill, through Birch Wood (shite), down to Portbury, and all the way home on tarmac cycle paths (a good 45min tempo-ish). Felt pretty strong. Nice cold coca cola after, ahhhhhhh.

C • Yeah yeah yeah 2

Wednesday Jun 23, 2010 #

8 AM

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

6 PM

Running hills 16:00 [4] 4.0 km (4:00 / km)
shoes: Inov8 oroc 280

6x the big hill in Blaise (~80m climb) at a steady pace, and 1 burst up Kings Weston. As much a mental session as a physical one.

Running 40:00 [3] 9.0 km (4:27 / km)
shoes: Inov8 oroc 280

Remainder of the run and the downhills in between.

Tuesday Jun 22, 2010 #

8 AM

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

7 PM

Running 20:00 [4] 5.0 km (4:00 / km)
shoes: Nike Pegasus

Did a kind of progession run, so this was the bit I progressed to.

Running 38:00 [3] 8.5 km (4:28 / km)
shoes: Nike Pegasus

And this was the bit I progressed from, plus some warming down.

Monday Jun 21, 2010 #

Note

Plane delayed, dropped Ben off at home, took wrong turning on M25, got home at 5.20am. Didn't go to work til midday. Tired.

7 PM

Running 1:00:00 [3] 14.0 km (4:17 / km)
shoes: Nike Pegasus

Nice cruise in the sun round Blaise. Obviously feeling a little jaded, but nice to shake off the legs a bit.

Sunday Jun 20, 2010 #

1 AM

Orienteering race (Jukola - 2nd leg) 1:27:00 [4] 12.0 km (7:15 / km)
shoes: Jalas X20

Nuts. So much stuff happened and so little sleep since, it's hard to know what to make of it all. I guess it went ok in that Jimbo did really well and set me off in 48th, 4mins down, and I made up ~10 places and came back about 9mins down. But it was hard to be pleased with it due to making 3 quite big mistakes (2-4mins) and some other smaller ones. The bits in between went really well though and I found myself frequently all alone bashing through thick green in silent forest and then spiking a control, or just being blindly followed by large packs - in terrain like that, that was a great feeling. I just wish I could have done that for the whole course. Other stuff that happened: maverik route choice to #1 left me all alone within 1min of starting in a large pack, I fell in a lake, and I pulled a stick out of my eye. The hardest race I've done in a long time (ever, possibly?) and would have loved to have a great run but just didn't manage it on the day. Seems like the rest of the team performed similarly to me, but top 50 was pleasing - I'm glad we chose an extra tough one to have a bash at, even if it meant we didn't get the result that on paper we might have been capable of. Great to see Mark, Duncan and Doug do so well over the first 3 legs though.

C • jukola 5

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Jalas X20

Saturday Jun 19, 2010 #

Event: Jukola Relay Kytäjä-Jukola 2010

12 AM

Orienteering 1:00:00 [3] 8.0 km (7:30 / km)
shoes: Jalas X20

Third o-sesh of the day (well, my waking day)! Had to wait for it to get dark for this one. Did mass start trains mainly with Oli, Jamie and Neil back on the tricky bushy areas. Was either spiking perfectly or making substantial time losses. Preferred doing the former. Great fun though and a much needed session before the big one the next night...

Friday Jun 18, 2010 #

Event: Nordic Orienteering Tour, World Cups

11 AM

Orienteering 1:00:00 [3] 10.0 km (6:00 / km)
shoes: Jalas X20

Jukola training. Tricky. Tough. Was going well and getting all confident like, then caught GG up, then made a 10minute mistake of which about 5mins were spent stood on the top of a large hill in an open area scratching my head. Ran in a straight line for a bit until I bumped into Charlie Adams, so followed him to a control and relocated due to it turning out to be my #2. Interesting.

3 PM

Orienteering 40:00 [2] 6.0 km (6:40 / km)
shoes: Jalas X20

Quite a gentle training sesh at the other Jukola training area. A bit more runnable and more enjoyable this time. Still made lots of cock-ups though.

Thursday Jun 17, 2010 #

11 AM

Orienteering 25:00 [2] 5.0 km (5:00 / km)
shoes: Inov8 oroc 280

Cruise round the Middle Model for the World Cup race. Very nice. Will have to wing it for the sprint section. Familiarisation and personal legend tastic.

5 PM

Orienteering race (World Cup Middle/Sprint) 43:37 [5] 9.0 km (4:51 / km)
shoes: Jalas X20

World Cup race in Finland. 30min middle distance with butterflies, straight into a 13min sprint. Great fun! Doing a relatively straightforward, flat, urban sprint immediately after a fairly flat-out middle race = extremely heavy legs. I'd have stuck with 3.30 down on the winner (Hubmann) and 1.11 down on 20th place (Scott), but I'd have twisted with 44th place. Bit of a wounder. But pleased with the run and definitely making progress as I could easily find a minute or so in scrappy little mistakes, usually in the circle. Nice to know I'm not far off the pace given that we rocked up in Finland at 10pm the night before and I am a little shy of international experience right now, so this race will have done me the world of good before WOC.

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Jalas X20

Wednesday Jun 16, 2010 #

Note
(rest day)

Travelling out to Finland for a World Cup and the Jukola.

Tuesday Jun 15, 2010 #

7 PM

Running intervals 12:00 [5] 3.5 km (3:26 / km)
shoes: Nike Pegasus

4x 3mins (1.5mins rec) round the big field in Blaise. Tried to run strongly rather than just gunning it.

Running 28:00 [2] 5.0 km (5:36 / km)
shoes: Nike Pegasus

Warm up/down + recoveries.

Monday Jun 14, 2010 #

7 PM

Running 38:00 [2] 7.0 km (5:26 / km)
shoes: Nike Pegasus

Gentle cruise round Blaise with Gracie.

Sunday Jun 13, 2010 #

12 PM

Orienteering 59:00 [4] 11.0 km (5:22 / km)
shoes: Inov8 oroc 280

Technique/terrain training on Mynydd Llangynidr in South Wales. Did a long course containing 2 middle race sections which I did at a higher intensity, and 2 sections of longer legs which I took much easier. Stopped for a short break in between where I was going to go caving (in the Chartist's Cave) as I had taken my headtorch round with me to test it out for Jukola, but it died after 20minutes the piece of shit, so I just had a look at the cave (and got in a big boo). Worth testing the torch though, as won't take it now. Anyway, it was great orienteering, mainly fast running, but some tougher bits which I was really feeling by the end. Sink-holes and pits everywhere.

C • headtorch 4

Orienteering 1:00:00 [3] 12.0 km (5:00 / km)
shoes: Inov8 oroc 280

The easier sections of the orienteering.

Saturday Jun 12, 2010 #

3 PM

Running 1:31:00 [3] 21.0 km (4:20 / km)
shoes: Nike Pegasus

Not the most exciting run round Blaise etc. but got it done and felt ok and it was quite a nice day.

C • have you found the path by the river? 2

Friday Jun 11, 2010 #

8 AM

Running 31:00 [2] 6.5 km (4:46 / km)
shoes: Nike Pegasus

IW feeling tired and heavy. Oh well, it's a Friday and the start of the World Cup.

6 PM

Running 58:00 [2] 11.0 km (5:16 / km)
shoes: Nike Pegasus

Nice evening run with Gracie around Blaise after work.

Thursday Jun 10, 2010 #

8 AM

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

6 PM

Running hills 12:00 [5] 3.0 km (4:00 / km)
shoes: Nike Pegasus

6x 2min path/road hill (about 50-55m climb) in Sneyd Park. Good gradient in that I could run reasonably fast but still get the burning feeling in my legs.

C • Hill 3

Running 55:00 [3] 12.0 km (4:35 / km)
shoes: Nike Pegasus

On towpath from work to Sneyd Park, jogs back down between hill reps, then a longish warmdown from hill reps to home. Quite like my commute being a quality training session.

Wednesday Jun 9, 2010 #

5 PM

Running 1:44:00 [3] 24.0 km (4:20 / km)

Long HFW via Leigh Woods, towpath, a new trig point near Pill (involved a bit of trespassing, but worth it), M5 bridge, Kings Weston. Felt pretty good again but wasn't really planning on running this long.

Tuesday Jun 8, 2010 #

8 AM

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

5 PM

Running 1:01:00 [3] 14.0 km (4:21 / km)
shoes: Nike Pegasus

Extended HFW without bag via Leigh Woods, Downs, Sneyd Park, Dingle, Blaise. Felt really weak and hungry to start with, but that seemed to wear off and I felt much better later on.

Monday Jun 7, 2010 #

8 AM

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

IW, nice and gentle, felt fine

7 PM

Running race (Blaise Blazer) 21:21 [5] 4.0 mi (5:20 / mi) +200m 4:37 / mi
shoes: Inov8 oroc 280

A good little hilly road/trail race just across the road from us, with a good name too (much more upbeat than, say, the Downs Downer). Set off hard, got into a lead and didn't look back really. Felt really good.

Running warm up/down 35:00 [2] 6.0 km (5:50 / km)
shoes: Inov8 oroc 280

Sunday Jun 6, 2010 #

10 AM

Orienteering 55:00 [4] 11.0 km (5:00 / km)
shoes: Inov8 oroc 280

Cleeve Hill - borrowed Mark S's map from the event a couple of weeks back and ran that. Some interesting detail (quarries and thickets) but all very fast running (short grass and no trees). Hilly though, so was good strength training still. Also good to get out with a map. Focussed on flowing, planning ahead, visualising the control and all that gubbings. Didn't feel great in the legs but just cruised round at a fairly easy pace.

Running 1:05:00 [2] 13.0 km (5:00 / km)
shoes: Inov8 oroc 280

Some warming up (15mins), then an extra 50mins fairly gentle around most of the area all over again. Then met my folks for a pub lunch and a gentle stroll.

Saturday Jun 5, 2010 #

11 AM

Running hills 15:00 [5] 3.0 km (5:00 / km)
shoes: New Balance 1024 - 2nd pair

4x big hill in Blaise (river to castle) then 1x the beech hill. Felt buggered.

C • Blaise reps 1

Running warm up/down 32:00 [2] 6.0 km (5:20 / km)
shoes: New Balance 1024 - 2nd pair

Remainder of morning run - before, between reps and after.

5 PM

Running 1:00:00 [2] 12.0 km (5:00 / km)
shoes: Nike Pegasus

Nice afternoon run in Blaise with Gracie - she was shifting along well so I felt quite tired.

Friday Jun 4, 2010 #

8 AM

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

6 PM

Running 1:03:00 [3] 14.0 km (4:30 / km)
shoes: New Balance 1024 - 2nd pair

Nice and steady round Blaise. Lovely evening, quite warm, sweated buckets.

Thursday Jun 3, 2010 #

8 AM

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

5 PM

Running intervals 40:00 [5] 10.0 km (4:00 / km)
shoes: Nike Pegasus

10x 3mins (1min rec). Did these on a HFW having dropped my bag in the car. Started at the downs and wormed my way home via Sea Mills, Shitehampton Park and Kings Weston Hill. Pushed hard and felt pretty buggered by the end. Warm evening. Lovely.

Running 23:00 [2] 5.0 km (4:36 / km)
shoes: Nike Pegasus

13mins warm up from work to the car and up to Clifton. 10mins warm down in Blaise to home.

Wednesday Jun 2, 2010 #

5 PM

Running 1:42:00 [3] 22.0 km (4:38 / km)
shoes: Nike Pegasus

Very much extended HFW via the harbouside, Ashton Court, Gordano Round, Lower Failand Church, Sandy Lane, Pill, M5 bridge over Avon, Shitehampton, Kings Weston Hill. Bag wasn't too heavy, lovely evening and feeling a bit spritelier than in previous days.

Tuesday Jun 1, 2010 #

12 PM

Running 39:00 [2] 8.5 km (4:35 / km)
shoes: Nike Pegasus

Lunchtime run along the harbour, up through Ashton Court, over the bridge and down through Clifton. Not feeling too bad on non-uphill bits.

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