Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craney

In the 31 days ending Jan 31, 2007:

	activity	#	time	miles		km		+m
	Running	29	41:20:29	313.48	(7:55)	504.5	(4:55)	12705
	Orienteering	6	4:25:00	24.73	(10:43)	39.8	(6:39)	1525
	Circuits	3	2:00:00
	Footy	1	36:00
	Total	30	48:21:29	338.21		544.3		14230
averages - weight:62.3kg

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Wednesday Jan 31, 2007 #

Running long 2:08:00 [3] 18.5 km (6:55 / km) +920m 5:32 / km
shoes: adidas swoops

Long run on Kinder with Oli and Rob. It was minging. Found our way across the wilderness ok despite not being able to see. Alas, we had some trouble finding the mushroom garden map which me and Neil surveyed back in June. We got sunburned then. Not much danger of that this time.

C • Pack the t-shirts and sun-screen 4

Orienteering 12:00 [3] 1.5 km (8:00 / km)
shoes: adidas swoops

Crazy little course on the 1:1000 mushroom garden map (once we'd found it). Too cold to hang around long.

Tuesday Jan 30, 2007 #

Footy 36:00 [3]
shoes: asics traily things

Good to be back on the footy pitch and somehow we beat 3rd in the league 4-1. Had a couple of pot-shots, one with my left foot! It didn't go in. But I played ok.

C • A first? 2

Running intervals 23:00 [5] 6.4 km (3:36 / km)
shoes: asics roady things

4x1600m with 1min recovery. 4.58, 4.58, 4.59, 5.01. I was a tad quicker in November but I'm not that rested now. Not many more cold nights on the track left for me :o)

Running 57:00 [2] 12.2 km (4:40 / km) +100m 4:29 / km
shoes: asics roady things

The usual scenic run through the industrial part of town to and from the track.

Monday Jan 29, 2007 #

Running 33:00 [3] 7.5 km (4:24 / km) +200m 3:53 / km
shoes: asics roady things

Bright and early and warm enough not to need a hat and gloves. Scorcher.

C • Lurking 1

Circuits 40:00 [4]
shoes: asics roady things

All the usual fun and games. Nice to get in my weekly stretch too.

Running 40:00 [2] 7.5 km (5:20 / km) +150m 4:51 / km
shoes: asics roady things

Sandygate again with Mike, Neil and John.

Sunday Jan 28, 2007 #

Running long 2:14:00 [3] 21.2 km (6:19 / km) +710m 5:25 / km
shoes: jalas o-shoes

Long and tough run with Neil. Should we take the map? Nah, we'll be ok. Well we were ok, but we didn't exactly go where we'd planned. I felt like Homer Simpson when he tried to jump Springfield Gorge on a skateboard at one point when I tried to leap a river. I hate rivers. We couldn't see much, it was windy and there was a lot of mud and slushy snow. So we didn't exactly chat much. But then that's probably better than chatting to Neil. Hehe. Anyway, a tough training session, but with chocolate milk, a bit of Presidents of the USA (Volcano) while getting changed and the usual cumberland sausage (snag) at LJ's, it was all worthwhile.

Saturday Jan 27, 2007 #

Running race 36:03 [5] 11.4 km (3:10 / km) +100m 3:02 / km
shoes: Phil's old cross country spike

Northern Cross Country Championships in Manchester. Ran much better than at the Yorkshires, but I still don't get why this sport is meant to be fun. Some pretty big names not too far in front of me. I probably paced it about right - I guess pain on the last lap's fairly inevitable. Chicken Bhuna and beer is clearly the perfect night-before diet. I was fighting some guy - Roscoe - who must be some kinda celebrity or something cos everyone seemed to be supporting him. I felt a bit like the bad guy, so I thought I'd keep the crowd happy by letting him outsprint me. Anyway, it's Rob's turn to be in a boo this time ;o) Came 37th/651.

Running warm up/down 40:00 [1] 6.0 km (6:40 / km)
shoes: asics traily things

I feel a bit dirty, does this really count as training?

Friday Jan 26, 2007 #

Running 56:00 [3] 11.9 km (4:42 / km) +440m 3:58 / km
shoes: asics traily things

Keepin it real on da Rivelin old skool

Thursday Jan 25, 2007 #

Running intervals 30:00 [5] 7.7 km (3:54 / km) +250m 3:21 / km
shoes: asics traily things

90x30s Foxdal Intervals, 15 reps. Pushing hard on paths, roads and snowy fields. From Benders Corner, up Rivelin, up Lodge Lane (ow), Sportsman and Conduit. I may have grumbled a fair bit recently, but I actually enjoyed this sesh.

Running 39:00 [3] 9.2 km (4:14 / km) +150m 3:55 / km
shoes: asics traily things

Before intervals (in the light) and after intervals (in the dark). Clever thing the sun.

Wednesday Jan 24, 2007 #

Running 1:57:00 [3] 21.2 km (5:31 / km) +700m 4:44 / km
shoes: jalas o-shoes

Possibly my least enjoyable run so far this winter. Some bits I was thinking how much more fun running through snow was, until I got caught in a blizzard right when I needed to wade through heather/snow over my knees. The upshot was that I couldn't see where I was going, couldn't feel my hands, couldn't feel below my knees and couldn't feel my other extremity. I got in a big boo and started shouting at sheep. Ran from Sportsman to Stanage Pole, Stanage Trig, Hathersage Church, North Lees Pool, High Neb, Conduit, Wyming Brook.

Tuesday Jan 23, 2007 #

Running intervals 36:32 [5] 6.5 km (5:37 / km)
shoes: asics roady things

16x400m with the time it took Rob (not very long) to run 400m as a recovery. Averaged 68.9, fastest 67.6 (4th rep), slowest 70.1 (14th rep). Could've done with stopping after 12. The cold air hurt my lungs. Poor me.

Running 57:00 [2] 12.2 km (4:40 / km) +100m 4:29 / km
shoes: asics roady things

To track with Oli, round the track with Rob and home from the track with Oli and Mike. Brrrrr

Note

averaged 68.3 on 7th November

Monday Jan 22, 2007 #

Circuits 40:00 [4]
shoes: asics roady things

Kicked Mike's ass in an arm walk race and managed to pump out 19+18 press-ups. I'll be a beef-cake in no time.

C • beef cake.... 3

Running 40:00 [2] 7.5 km (5:20 / km) +150m 4:51 / km
shoes: asics roady things

To circuits, in a circle and the roundabout route home with Neil and Alex. Icy-tastic. Good job I'm good at ice skating.

Sunday Jan 21, 2007 #

Event: DVO Eyam Moor District Event

Orienteering 54:00 [4] 7.5 km (7:12 / km) +300m 6:00 / km
shoes: jalas o-shoes

Eyam Moor District Event.
What a way to kick off my 2007 orienteering season. I punched the wrong first control and got disqualified! I ain't been dsq-ed for yonks. Spent most of the course with a sneaky suspicion that something wasn't quite right. Ok, so it was in a hole, but the hole didn't quite feel in the right place. Normally I'd have checked my control descriptions, but they were in the car. It didn't really matter cos Neil would've beaten me anyway. I spent too much time stood on knolls scanning the moorland for flags, and not enough time looking at my map. You gotta love orienteering in Britain: today it was "no whistle, no cagoule, no go". James' cagoule "wasn't good enough" so he wasn't allowed to start, so he went for a run and is getting his £1 entry sent to him by cheque. Also it was a rubbish course on a horrible area during a minging day. And I had/have a stinking hangover.

C • cagoule 20

Note

(to self) stay in bed next time

Saturday Jan 20, 2007 #

Orienteering 42:00 [3] 6.1 km (6:53 / km) +270m 5:38 / km
shoes: jalas o-shoes

Trains on Burbage in the green with Alex, Mike, Neil and Mat. Getting back in the swing of this whole navigation malarky.

Running 29:00 [2] 4.6 km (6:18 / km) +175m 5:18 / km
shoes: jalas o-shoes

Jogging between the loops.

Friday Jan 19, 2007 #

Running 1:10:00 [3] 14.3 km (4:54 / km) +520m 4:09 / km
shoes: asics traily things

Hilly, traily run up Loxley Common, Stannington and Den Bank way nice and steady. A nice day too! Stopped for a chat when I bumped into Mike too. Just all round nice.

C • It was nice to see you 6

Thursday Jan 18, 2007 #

Running 1:15:00 [4] 19.5 km (3:51 / km) +430m 3:28 / km
shoes: asics roady things

Out to Dore and past. Oh My God, how wet did I get tonight? Yuck. Biiiiig puddles in the road and over the pavements. And a few trees fallen down. I was shifting along nicely except up the hills. Is filling in attackpoint a good idea when you're pissed? Dunno.

Wednesday Jan 17, 2007 #

Running 1:04:00 [3] 14.2 km (4:30 / km) +480m 3:51 / km
shoes: asics traily things

Old old skool Rivelin run. About 7 years ago I did this run at least twice a week. Then I got bored of it. Cruised along ok. 2 hours til the next training session... do I have a shower or not? Dilemma.

C • slow coach 4

Note

Yay, my `holiday' in Canberra has just got a bit longer... well, 2.5months longer actually... so I'll be down under listening to Savage Garden for a whole 3 months now - 10th March-10th June. S'pose I should do some races down there too.

C • cracker 4

Orienteering 41:00 [4] 6.3 km (6:30 / km) +290m 5:17 / km
shoes: adidas swoops

Night, sprint-o, staggered start, loopy thing planned by Rach. It was chuffin hilly and you had to run a long way round on some legs. We all got stumped by some git building, and then locking, a new gate by the petrol station. I wasn't brave enough to jump it.

Running warm up/down 12:00 [2] 2.2 km (5:27 / km) +70m 4:42 / km
shoes: adidas swoops

To and from Bole Hill Park (not looking at all stupid in my lycras and big headlamp).

Tuesday Jan 16, 2007 #

Note

I got half way through getting changed for track before phoning Oli to tell him I wasn't coming. I had a lot to do... (of course I love track and I was gutted to miss it).

Monday Jan 15, 2007 #

Circuits 40:00 [4]
shoes: asics roady things

Rach revamped the sesh which made me look forward to it until I saw what it was. I had no strength today but I was by the fan so I didn't get too sweaty.

Running warm up/down 40:00 [2] 7.5 km (5:20 / km) +150m 4:51 / km
shoes: asics roady things

Jogging to circuits, jogging in a circle and jogging to Sandygate with Neil and John.

Sunday Jan 14, 2007 #

Running long 2:36:00 [3] 25.7 km (6:04 / km) +1080m 5:01 / km
shoes: adidas swoops

Long run with Neil up Pen-y-ghent and round the houses to another couple of trig points taking in various big hills and rough terrain (and basically anything not conducive to doing a lot of kilometres). Pretty happy with how my legs held up. Just before the last big hill we're both looking a bit white, I turn to Neil and say, "you know what time it is don't you?" "no" "it's doughnut o-clock." He was most impressed I'd carried a doughnut in my pocket all the way. The perfect mid-session fuel. Made me thirsty though. Unfortunately I lost any respect I'd built up when I had to ask him to hold my hand when we crossed a river (well, it was slippy). Anyway, I might not run quite so far next week - I think this is my biggest ever mileage for a week. And I had probably my most deserved ever fry-up afterwards.

C • Doughnuts 14

Saturday Jan 13, 2007 #

Running 35:00 [3] 7.6 km (4:36 / km) +150m 4:11 / km
shoes: adidas swoops

From Malham Tarn to Attermire and back

Orienteering 1:00:00 [4] 9.3 km (6:27 / km) +350m 5:26 / km
shoes: adidas swoops

Trains with Neil on Attermire. I may have moaned about the wind in other training sessions recently, but it was taking the piss today. And it was raining. And it was misty. And I was crap at orienteering. And so was Neil. You'd have to be a right knob to go orienteering on Attermire (open hillside) in January wearing shorts. I am that right knob. Legs cold.

C • Crap 3

Running 1:00:00 [2] 12.0 km (5:00 / km) +330m 4:24 / km
shoes: adidas swoops

Just an afternoon run with Neil round some quite cool limestone paving and doing lots of naughty tresspassing and crossing lots of big walls.

Friday Jan 12, 2007 #

Orienteering 56:00 [3] 9.1 km (6:09 / km) +315m 5:15 / km
shoes: asics traily things

Endcliffe Parks and Ecclesall Woods. Pretty rusty and tired.

Running 50:00 [3] 11.1 km (4:30 / km) +230m 4:05 / km
shoes: asics traily things

Between the forests and home. At least I don't need to go too crazy at Malham to get my miles in now!

Thursday Jan 11, 2007 #

Running 39:00 [2] 8.5 km (4:35 / km) +200m 4:06 / km
shoes: asics roady things

Eww - a foul morning. Still dark and raining when I set off. Proper character building. But I cheered up seeing Sheffield gridlocked and running past hundreds of stressed commuters. Sinead O'Connor in my head today.

Running intervals 40:00 [5] 10.7 km (3:44 / km) +260m 3:20 / km
shoes: asics roady things

Foxdal Intervals on a loop round Abbeydale Road and High Storrs. 90secs hard, 30secs jogging. 20 reps. Pushed it hard, but had Boyz II Men (End of the Road) in my head which didn't help. Got home just as Mark finished cooking tea - perfect.

Running 21:00 [3] 4.9 km (4:17 / km) +100m 3:53 / km
shoes: asics roady things

Before and after intervals

Wednesday Jan 10, 2007 #

Running long 1:53:00 [3] 23.2 km (4:52 / km) +710m 4:13 / km
weight:63kg shoes: asics traily things

Muddy run with Oli and Rob to Stannington, Headstone and back along the top of Rivelin. Feeling good and chatting all the way. Rob's a loony having already trained 2 hours today. Apparently (according to Rob) chocolate milk is the perfect post-race drink. I haven't got any, so I had a milky cup of tea and some chocolate biscuits.

C • chocolate milk 11

Tuesday Jan 9, 2007 #

Running 38:00 [2] 8.5 km (4:28 / km) +200m 4:00 / km
shoes: asics roady things

Deja vu. Legs a bit tighter today though. Walked in the door just as Lewis dropped Ponting and then watched Gilchrist hit 3 successive sixes before having a shower.

Running intervals 25:54 [5] 3.4 km (7:37 / km)
shoes: asics roady things

On a windy and rainy night in Sheffield, Rob, Al and I broke the 10000m World Record! But we were 3 secs slower than an Edinburgh trio did it last year :o( although I reckon 49 baton exchanges between arguably the 3 most unco-ordinated (unco) orienteers in the UK won't have helped our cause. 17x200m reps for me. Must've averaged 31secs/rep. I ain't cut out for sprinting. It hurt.

C • If you are going to put the ti... 4

Running 55:00 [2] 12.2 km (4:30 / km) +100m 4:20 / km
shoes: asics roady things

To and from the track and a few laps and some strides.

Monday Jan 8, 2007 #

Running 38:00 [2] 8.5 km (4:28 / km) +200m 4:00 / km
shoes: asics roady things

What better way to start the week than a Monday pre-breakfast run? Actually, I can think of several.
In my head: The Power of Love (Huey Lewis & The News)

Running tempo 54:00 [4] 13.6 km (3:58 / km) +330m 3:32 / km
shoes: asics roady things

Loxley, Hillsborough, Parkwood Springs. It's fun running through the ghettos getting abuse from the scallies (bogans). Makes you run fast. Probably over did it a bit today but felt quite good.
In my head: Rudolph the Red Nosed Reindeer (annoying)

Sunday Jan 7, 2007 #

Running long 2:11:00 [3] 27.5 km (4:46 / km) +750m 4:12 / km
shoes: asics traily things

With Sprotty up Stannington, Rivelin Dams, Headstone, Endcliffe Parks... quite similar to Wednesday really. Felt fine. Glad I watched Robin Hood Prince of Theives last night cos the 131 minute version of Bryan Adams didn't get at all annoying...

Note

Rats, 9.59hrs for the week. Maybe I should count the 1min run to the shop to get some milk earlier. Gonna try and do 100miles next week.

C • 100 big ones 1

Saturday Jan 6, 2007 #

Running race 44:00 [5] 11.2 km (3:56 / km) +200m 3:36 / km
shoes: Phil's old cross country spike

Yorkshire Cross Country Championships - Skipton. Came 26th which I guess is ok. Rob was 18th and Oli 31st. Didn't like it very much - everyone was too fast, I set off too fast, there were waaaaaay too many hills, and it was sooooo muddy. In fact I found it easier staying on my feet when I went ice skating a few weeks ago, and that's saying something. I'm still waiting for the endorphins to kick in. I thought there was meant to be some sort of buzz after this kind of thing - I've just ended up hating cross countries!

Running warm up/down 30:00 [1] 5.0 km (6:00 / km)
shoes: Phil's old cross country spike

Friday Jan 5, 2007 #

Running 1:16:00 [3] 18.5 km (4:06 / km) +550m 3:35 / km
weight:62.4kg shoes: asics traily things

Up Loxley Valley to Dungworth (hehe), round the back to Rod Moor (hehe), down into Rivelin then up Coppice track to Sandygate. Legs felt a bit happier today.

Thursday Jan 4, 2007 #

Note

Woo, I'm on attackpoint! This ain't gonna last long, I'll be the first to admit, but getting sick of my blog - my fan-base was way too big and I couldn't write stuff to appease everyone. I don't like cricket.

C • Nice 6

Running intervals 18:00 [5] 3.2 km (5:37 / km)
shoes: asics roady things

Intervals with Hallamshire Harriers. 4x~800m. The others only did 2 but I don't reckon 2 reps makes an interval session. 4 is hardly pushing it I admit. Maybe I'll pay for that in the Cross Country on Saturday... 2.29, 2.21, 2.30, 2.33.

Running 45:00 [2] 7.0 km (6:26 / km)
shoes: asics roady things

Jogging to and from intervals

Wednesday Jan 3, 2007 #

Running long 1:56:00 [3] 24.0 km (4:50 / km) +720m 4:12 / km
weight:61.4kg shoes: asics traily things

A new route from home, quite hilly, mainly on muddy paths. Malin Bridge, Loxley Valley, Stannington, Wyming Brook (creek), Burbage Mines, Endcliffe Parks. How is it the wind was into my face all the way? Felt crap uphill.

Tuesday Jan 2, 2007 #

Running hills 1:06:00 [4] 16.0 km (4:08 / km) +450m 3:37 / km
shoes: asics roady things

Phil's legendary hill run. It was cold but I got hot. Saw Laura and Amy out there which brightened things up. A much needed injection of speed, but body not all that happy with it.

Monday Jan 1, 2007 #

Running 1:13:00 [2] 13.0 km (5:37 / km) +350m 4:57 / km
shoes: adidas swoops

Slow, gossipy run out on't moors with big posse (Northrop, Johnson, Sprot, Sprot, Baker, Buckley, Preston, Hodges errrr lots of other people too). Two strange things happened today: (a) It was sunny and (b) I was less hungover than most! Pie and mash in the pub after. Magic.

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