Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craney

In the 31 days ending Mar 31, 2011:

activity

time

miles

Running

29:50:39

234.94

378.1

Orienteering

7:15:55

55.61

(7:50)

89.5

(4:52)

Total

37:06:34

290.55

467.6

1:51

0:00

» now

Thursday Mar 31, 2011 #

6 PM

Running intervals 30:00 [5] 9.0 km (3:20 / km)

10x 3mins on Blaise on the usual loop. Didn't feel great but started and ended in exactly the same place as last time.

Running 30:00 [3] 6.0 km (5:00 / km)

Up and down and shake it all around.

Wednesday Mar 30, 2011 #

7 AM

Running 33:00 [3] 7.5 km (4:24 / km)
shoes: Asics Nimbus

Early morning lap of Hyde Park.

8 PM

Running 33:00 [3] 7.0 km (4:43 / km)

Late evening lap of Blaise.

Tuesday Mar 29, 2011 #

6 PM

Running 1:00:00 [3] 14.0 km (4:17 / km)
shoes: Asics Nimbus

London again. From Kensington north til I hit the canal, east along that, round Regents Park, down Baker Street and back through Hyde Park.

Monday Mar 28, 2011 #

6 PM

Running 1:24:00 [3] 20.0 km (4:12 / km)
shoes: Asics Nimbus

London. From Kensington, through Hyde, Green & St James' Parks, along south side of the Thames, through Battersey Park... then was off my map but eventually found my way back.

Sunday Mar 27, 2011 #

11 AM

Orienteering race (Cwm Lickey Regional) 1:01:00 [4] 9.0 km (6:47 / km)
shoes: Inov-8 X-talon 212

Bit of a mountain marathon style course - nearly every control was on a 45deg slope which invariably meant climbing hands-on-knees into or out of it. Walked a lot, probably more than I should have once I lost motivation about half way round. Good hill training though.

Running 39:00 [2] 7.0 km (5:34 / km)
shoes: Inov-8 X-talon 212

Short warm-up but an extended warm down to a) bag a trig and b) get the training over 10hrs for the week.

C • Hours 2

Saturday Mar 26, 2011 #

6 PM

Running 1:24:00 [3] 20.0 km (4:12 / km)
shoes: Asics Nimbus

Pretty solid roady flat run out through Hallen to the coast, Severn Beach, Easter Compton, Spaniorum Hill and home. A bit of a chill in the air and fairly misty (could only see half the Severn bridge). Felt quite good.

Friday Mar 25, 2011 #

5 PM

Running intervals 30:00 [5] 8.0 km (3:45 / km)

6x 5mins in Blaise (2min recoveries). Not in the mood and a bit heavy at first, but got into it and ended up feeling quite good.

Running warm up/down 30:00 [2] 6.0 km (5:00 / km)
shoes: Inov-8 X-talon 212

Warm up (10mins), warm down (10mins) and the inbetweens.

Thursday Mar 24, 2011 #

8 AM

Running 32:00 [3] 7.0 km (4:34 / km)
shoes: Asics Nimbus

IW. Saw Ashleigh Field.

C • Field 3

5 PM

Running 1:09:00 [3] 15.0 km (4:36 / km)
shoes: Asics Nimbus

HFW via Long Ashton.

Wednesday Mar 23, 2011 #

4 PM

Running 1:43:00 [3] 22.0 km (4:41 / km)

Downs, suspension bridge, AC, Pill, M5 bridge, Blaise. Felt poor.

Tuesday Mar 22, 2011 #

10 AM

Running 31:00 [3] 7.0 km (4:26 / km)

Morning study day Blaise cruise.

7 PM

Running intervals 18:00 [5] 5.6 km (3:13 / km)
shoes: Inov-8 X-talon 212

B&W reps on Coombe Dingle playing fields. 2.3km (7.08), 1.4km (4.19), 0.7km (2.00), 1.4km (4.22). Trying (and failing) to hang onto Steve Francis and Matt Ellis, but felt ok.

Running warm up/down 43:00 [2]
shoes: Inov-8 X-talon 212

14 warm-up, betweens, and a 20 warm-down through Blaise.

Monday Mar 21, 2011 #

7 PM

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

Late home from work thus missing the Team Monday, so it was just me and the owls in Blaise tonight. Ended up going a similar route to the guys but never saw them.

C • Illusive 1

Sunday Mar 20, 2011 #

3 PM

Running 25:00 [4] 4.0 km (6:15 / km)
shoes: Inov-8 X-talon 212

Did some long (5-6min / 100m climb) hills on Beacon Batch in the Mendips. Halfway through the 5th my legs were burning and too heavy so I called it a day, but had got a good session done by then. Lovely day and great views - should make more use of this training facility, especially in the spring/summer (and when I'm not as tired).

C • beacon batch 8

Running 58:00 [3] 12.0 km (4:50 / km)
shoes: Inov-8 X-talon 212

The other bits of the run.

Saturday Mar 19, 2011 #

3 PM

Running race (Midland Road Relay) 28:39 [5] 8.0 km (3:35 / km)
shoes: New Balance 769

Glorious day out in the sun at Sutton Park for this. Actually I had a lot (~3hrs) of sitting around in the sun before my run as I thought I may be on 1st leg but ended up on 10th, but it did allow me to follow all of the excitement in the women's race (Grace and her team won!). I was in the B team so it was quite spread out by the time I ran but I attacked it and felt quite good for the first half. Got tired and heavy for the second half and wasn't overly enthused with my time - still, a good hard training session and a successful day out: my team ended up 9th so easily qualified for the nationals, the A team came 2nd.

C • Sun 3

Running warm up/down 32:00 [2] 6.0 km (5:20 / km)
shoes: New Balance 769

15 up and 17 down (really buggered).

Friday Mar 18, 2011 #

6 PM

Running 1:07:00 [3] 14.0 km (4:47 / km)
shoes: Asics Nimbus

Gentle cruise mainly around Blaise as it got dark and out to Shirehampton and back along the Avon a bit. Really nice clear evening - almost spectacular with the sun setting over the estuary, all the lights on in industrial Avonmouth and the M5 bridge and about 1000 geese migrating in formation off into the distance.

Thursday Mar 17, 2011 #

8 AM

Running 33:00 [3] 7.0 km (4:43 / km)
shoes: Asics Nimbus

IW - prefer Bristol to London.

6 PM

Running 1:02:00 [3] 14.0 km (4:26 / km)

Blaise - just about all in daylight, although the owls were out by the end. Felt pretty good but I bit tired on the hills.

Wednesday Mar 16, 2011 #

7 AM

Running 33:00 [3] 7.0 km (4:43 / km)
shoes: Asics Nimbus

Early morning run - found myself at Liverpool Street station this time.

Tuesday Mar 15, 2011 #

6 PM

Running 1:09:00 [3] 16.0 km (4:19 / km)
shoes: Asics Nimbus

In London on a course so ran from my hotel in Islington along some very busy roads past Kings Cross etc eventually finding Hyde Park and Buckingham Palace. Good for a laugh but wouldn't like this to be my regular training haunt, especially as central London is not the best place to get gut rot (as I found out).

C • Just be glad it's the winte... 7

C • Central London training 3

Monday Mar 14, 2011 #

7 PM

Running 1:03:00 [3] 13.0 km (4:51 / km)

Team Monday run from the fairy glen with Keith, Matt and Mark. Nice cold clear evening - headed out to Abbot's Pool and Leigh Woods. Felt alright.

Sunday Mar 13, 2011 #

1 PM

Orienteering race (Southern Champs) 1:26:12 [5] 18.0 km (4:47 / km)
shoes: Inov8 oroc 280

Came 1st from Nick and Ant (just like the British Nights). It was a long one today - 17km, 700m - although it could actually have been a wee bit longer... I didn't feel great at first, and a 1+ min mistake at the 4th was quite annoying. After that it went fine and I started to enjoy it more and more - the terrain was really fast and nice, and it was a really good course. The long (3km) leg was interesting - haven't seen splits yet - I went quite straight and it seemed ok. Felt quite strong over the last few km but could've done with some water to wash down my energy gel (there were no drinks points!) and was walking at the top of a couple of hills. Also saw a couple of gamekeepers standing over a dead(ish) deer. Pleased with how I ran overall, the couple of mistakes I made were silly and need ironing out, but the rest was good. However I don't like to think what time Thierry would've done it in!

C • good weekend 12

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Inov8 oroc 280

Saturday Mar 12, 2011 #

1 PM

Orienteering race (JOK Sprint Prologue) 18:54 [5] 4.0 km (4:44 / km)
shoes: Inov8 oroc 280

Wanted to attack this and get as good a start for the final as possible. The first 5 were flat and potentially tricky and I was steady and careful through these. Then there was a massive easy long leg which I really dug in on trying not to drop too much time to the fast boys. Then it got hilly so I had to keep on digging in - dropped 10secs on 8 and a couple on the run-in (!) but pleased with my run. It felt like I was moving slowly on the hills, but I think that's just cos legs were burning after the flat first couple of km. Had a 56sec lead over Gustav and the pack, so part 1 of job done :o)

Running warm up/down 40:00 [2] 6.0 km (6:40 / km)
shoes: Inov8 oroc 280

Total for both races.

3 PM

Orienteering race (JOK Sprint Chase) 17:05 [5] 4.0 km (4:16 / km)
shoes: Inov8 oroc 280

Set off hard - the aim was not to be seen by anyone at any point of the course! After hitting the first couple fine I settled into a rhythm and realised it was actually quite easy. Still had to dig in on the long path leg and the hills, and was pleased with my split times on these. Anyway, got to the finish 1st without making any mistakes. It was a relief not to have been in the hunt, especially watching the sprint finishes and people collapsing as they crossed the line!

Friday Mar 11, 2011 #

Note
(rest day)

Post work pizza

Thursday Mar 10, 2011 #

6 PM

Running intervals 20:00 [5] 6.0 km (3:20 / km)
shoes: Asics Nimbus

4x 5mins (2mins rec) on roads round Lawrence Weston and Shirehampton. Ran comfortably hard, felt ok, legs a bit heavy but not too bad considering.

Running 40:00 [3] 8.0 km (5:00 / km)
shoes: Asics Nimbus

10mins warm-up, in betweens, and 24min warm-down.

Wednesday Mar 9, 2011 #

6 PM

Running 32:00 [2] 6.0 km (5:20 / km)

Nice and easy run round Blaise to loosen the legs off - not sure if it worked but I did hear an owl.

Tuesday Mar 8, 2011 #

12 PM

Orienteering race (POM Day 4) 1:14:49 [5] 16.0 km (4:41 / km)
shoes: Inov8 oroc 280

16th place - Thierry flew round today almost 9mins quicker but I was only 2mins off about 8th. Felt a lot better than I thought I would, although the terrain was very friendly for tired legs (quite flat and fast but interesting enough not to get too bored) - anyway, I think if I'd known I'd feel ok I might have pushed a bit harder from the start maybe. Still, not fussed about that, more fussed about making 2 real schoolboy mistakes costing about 1.5mins in total. Other than that a good race, although it was quite easy today. 9th overall was satisfying - 4 consistent decent races so quite a solid start to the season.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Inov8 oroc 280

Monday Mar 7, 2011 #

12 PM

Orienteering race (POM Day 3) 33:21 [5] 7.0 km (4:46 / km)
shoes: Inov8 oroc 280

15th place again (5mins behind Thierry). Terrain was a bit rougher than yesterday which made it trickier if anything. I binned 1.20mins on the 4th control, without which I'd have been 4th, but not too disappointed because the rest of the race was pretty much spot on. Interesting to run one of the butterfly loops with Olle Bostrom.

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Inov8 oroc 280

7 PM

Orienteering race (POM Night Sprint) 15:43 [5] 4.0 km (3:56 / km)
shoes: New Balance 769

11th place, 1min behind one of the Lysells and 2secs behind Scott. Fun route choicey but not overly tricky and quite hilly cobbly sprint round an old town (with lots of old people, cars and punters generally trying to get in the way). Felt really tired, especially on the uphills, but pushed anyway and was pretty pleased with how it went. Fun fun.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: New Balance 769

Ouch

Sunday Mar 6, 2011 #

12 PM

Orienteering race (POM Day 2) 32:34 [5] 7.0 km (4:39 / km)
shoes: Inov8 oroc 280

15th place (4mins down on Thierry, 2.5mins down on 2nd). Really fun orienteering today - big rocks everywhere, very tricky but nice running. Enjoyed it a lot and only made a few wobbles. Some tool shoulder charged me early on (deliberately) and knocked my control descriptions out of my holder (accidentally) which meant I had to keep unfolding my map to check the descriptions, as well as navigate! Felt slow though, which was frustrating - yesterday took a lot out of me.

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Inov8 oroc 280

3 PM

Orienteering 24:00 [2] 4.5 km (5:20 / km)
shoes: Inov8 oroc 280

Did a little control pick round one of the model areas - lovely fast terrain with a few rocks and lots of cows.

Saturday Mar 5, 2011 #

12 PM

Orienteering race (POM Day 1) 1:12:17 [5] 16.0 km (4:31 / km)
shoes: Inov8 oroc 280

20th place on a pretty brutal course physically as it was relentlessly fast and a little bit hilly. A bit disappointed to lose 1min on a (not very hard) control and maybe another minute in small mistakes through not really looking at the map enough, as 70 would've been quite a high placing. Died after about 1hr of it (something to work on) but reasonably pleased with how I was going (5mins down on Adamski, 3mins down on Scott). Fun terrain - some rocky areas with bushes, but mostly short grass and widely spaced trees.

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Inov8 oroc 280

Friday Mar 4, 2011 #

Note
(rest day)

Work then traveling out to Portugal.

Thursday Mar 3, 2011 #

6 PM

Running 1:00:00 [3] 14.0 km (4:17 / km)
shoes: Asics Nimbus

HFW via AC. Felt quite good.

Wednesday Mar 2, 2011 #

4 PM

Running 1:16:00 [3] 16.0 km (4:45 / km)

Tim came up with a pretty far fetched excuse to pike on our run together today so I was all on my own. Cold but sunny. Felt ok but seriously couldn't be assed.

Tuesday Mar 1, 2011 #

10 AM

Running 34:00 [3] 7.5 km (4:32 / km)
shoes: Asics Nimbus

Morning cruise round W-o-T and Blaise.

7 PM

Running intervals 43:00 [5] 9.5 km (4:32 / km)
shoes: Inov-8 X-talon 212

B&W ints at Coombe Dingle - lots of laps of the field tonight (15), very tedious but a good hard sesh. 6mins (1min), 2 (2), 5 (1), 2 (2), 4 (1), 2 (2), 3 (1), 2 (2), 2 (1), 2 = 30mins of effort.

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Inov-8 X-talon 212

Jog down and back. Also did a few drilly things down there.

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