Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craney

In the 7 days ending Jan 31, 2010:

activity

time

miles

Running

7:53:11

62.76

(7:32)

101.0

(4:41)

Orienteering

1:21:46

9.32

(8:46)

15.0

(5:27)

Circuits

35:00

Total

9:49:57

72.08

116.0

2:11

0:00

» now

Sunday Jan 31, 2010 #

11 AM

Orienteering race (Northern Champs) 1:21:46 [5] 15.0 km (5:27 / km)
shoes: adidas swoops

Ineligible for the trophy now that I'm a southerner, but wanted to make the trip up to orienteer on an area I've run on hundreds of times, but never orienteered on before. I'd say it was worth it, as it was a lot less tussocky than I expected and I felt good running. On the other hand, I won't be rushing back to the next event there, nor planning on doing any training on it in the near future. Annoyed to lose 1-2mins on #21 and #22 right at the end as they should've been piss easy, but other than that it was pretty clean in the main (although I can improve a fair bit in the circle still). Pleased with how I felt running - it felt like I got stronger as the course went on. However when I did get the off chance to burn it up, it made me realise how slow I'd been going before - I need to be able to push hard all the time and not just when I realise that I feel good and I can push a bit harder. I guess that's a mixture of concentration and improving terrain technique.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: adidas swoops

Just ran to the start and back from the finish - far too cold to do any more than that!

Saturday Jan 30, 2010 #

4 PM

Running 51:00 [3] 8.0 km (6:23 / km)
shoes: adidas swoops

Went on Nixy's stag do, but John Heneghan, Chris someone and I made a breakaway for a run from Kettlewell while everyone stayed for an extra pint in Wetherspoons in Skipton. Glad I'd put in that extra set of running kit on the off chance this would happen, as it was a cracking afternoon. Ran up Great Whernside (Chris dropped off fairly early, so it was just me and John). Views from the top were fantastic across to the 3 peaks, then on the way down we did some sledging on compacted ice on our asses, which was so much fun we ran back up and did it again.

Friday Jan 29, 2010 #

8 AM

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

5 PM

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

HFW

Thursday Jan 28, 2010 #

8 AM

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

5 PM

Running 41:00 [3] 10.0 km (4:06 / km)
shoes: Nike Pegasus

Slightly extended run HFW via the harbour, zigzag path, downs, Sneyd Park and Canford Park. Legs felt quite heavy on the ups - circuits in half an hours time could be painful...

8 PM

Circuits 35:00 [3]
shoes: Nike Pegasus

BOK circuits with Franklin. Only really did it cos I wanted to get a desk off Marky Mark, and cos Ash was coming along, but it was alright in the end, especially as there was a trip to the pub after.

Running 10:00 [3] 2.0 km (5:00 / km)
shoes: Nike Pegasus

Run to circuits and some weird shuttle race thing.

Wednesday Jan 27, 2010 #

1 PM

Running 1:32:00 [3] 20.0 km (4:36 / km)
shoes: adidas swoops

Longish steady run round a bit of Blaise, out to Hallen, over Spaniorum Hill to Easter Compton, back to Henbury and round Blaise some more. Quite a good run except for the section running alongside the M5. Legs were feeling quite tired though so didn't go particularly quick.

Tuesday Jan 26, 2010 #

7 PM

Running race (Bridge Inn 5km) 16:11 [5] 5.0 km (3:14 / km)
shoes: New Balance 1024 - 2nd pair

Regular series hosted by Bristol and West AC on the eastside. Really wasn't expecting much tonight from myself, mainly cos it was fricken freezing so was pretty pleased with the time which equalled my best Leeds Park Run (although that was probably slightly hillier). First half was relatively comfortable in 7.53, so I thought I was easily on for sub-16, but the way back was maybe slightly uphill and I started to feel the pace and fell off the back of the pack of 6 or 7 guys.

C • 5km 4

Running warm up/down 30:00 [2] 6.0 km (5:00 / km)
shoes: New Balance 1024 - 2nd pair

Monday Jan 25, 2010 #

8 AM

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

Gentle roll IW (except for the first half which is all uphill)

5 PM

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

HFW

7 PM

Running 1:13:00 [3] 15.0 km (4:52 / km)
shoes: adidas swoops

Team Monday run from the Clifton Training House out through Ashton Court and Ashton Plantation and Bristol Grammar School and the Court again. Felt quite good but just took it as a loosener.

C • I take it that it's not Pal... 2

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