Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cat T

In the 30 days ending Sep 30, 2018:

activity

time

miles

Running - easy

27:16:00

S&C

5:55:00

Orienteering - hard

4:27:00

Orienteering - medium

3:58:00

Orienteering - easy

2:10:00

Running - hard

1:46:00

Alternative training

1:45:00

Total

47:17:00

2:59

0:00

» now

Sunday Sep 30, 2018 #

12 PM

Running - easy 1:01:00 [2]
shoes: Saucony Kinvara June 2018

One of those days, glad i managed to get out for this much (quite bad sleep and on the painkillers). But i was going to run a session tomorrow instead in any case, it fits in better with logistics next week. No proper long run this week but three of the other trainings ended up quite long anyway.

2 PM

S&C 20:00 [3]

Then we went to climbing works. That's two of these ive joined in a week...!

Saturday Sep 29, 2018 #

9 AM

Running - easy 33:00 [2]
shoes: Saucony Kinvara June 2018

Ran to parkwood springs to watch the kids run XC. On the way thought i would recce a bit for the big season finale, so went up to bolehills. Bad map memory so got the wrong road here and not enough time to correct. Then down through upperthorpe and up the ski slope.

2 PM

Running - hard 24:00 [4]
shoes: Inov-8 O Roc 280 April 2018

Terrain intervals. Ran up padley gorge from grindleford to warm up, past longshaw and started once across the main road on Burbage. Some on grass, through the manky felled bit, up through the bracken, heather across the top. Hit the really deep stuff on the penultimate, was not moving anywhere! So last one on the path to lady cannings to restore a good feeling. Felt like i couldnt move well enough to really bother lungs, but must have been a good session cos my legs are tingling now

Running - easy warm up/down 52:00 [2]
shoes: Inov-8 O Roc 280 April 2018

Back home after, or as far as hunters bar where the off road ran out. In a bad mood to begin with, when i found id accidentally run 4/1s instead of 5/1s on tuesday -_-

Friday Sep 28, 2018 #

9 AM

Orienteering - medium 52:00 [3]
shoes: Inov-8 O Roc 280 April 2018

o intervals back in ecclesall. where nothing is quite what it seems, on a 2011 map. middle distance style, more technically than physically intense, a couple of places with a bit higher speed but mostly just trying to keep in contact. mixed results again!

Running - easy warm up/down 25:00 [2]
shoes: Inov-8 O Roc 280 April 2018

Alternative training 20:00 [2]

cycling up there

2 PM

Running - easy 42:00 [2]
shoes: Saucony Kinvara June 2018

Just up to forge dam, bit tired legs from this morning

S&C 40:00 [3]

Gym, bit tired everything from everything :-D

Thursday Sep 27, 2018 #

8 AM

Running - easy 58:00 [2]
shoes: Saucony Kinvara June 2018

From school, forge dam and rivelin top path. Found a hilarious man on the way up porter, every time i nearly caught up he would put in a sprint. It was quite fun, like to think i helped with his fartlek session before he eventually wore down just before forge dam.

2 PM

Running - easy 37:00 [2]
shoes: Saucony Kinvara June 2018

Realised when i finished work that i didnt have enough time to cycle out to the forest, so just a small run instead

6 PM

S&C 15:00 [3]

Climbing at awesome walls

Wednesday Sep 26, 2018 #

12 PM

Note

Yoga

6 PM

Running - easy 32:00 [1]
shoes: Saucony Kinvara June 2018

Recovery day

Tuesday Sep 25, 2018 #

12 PM

Orienteering - medium 38:00 [3]
shoes: Saucony Kinvara June 2018

3x sprint courses at bingham park. Hilly! Late out after working all morning and not feeling great, maybe something being fought off, not sure. HR felt high and medium gear was all i had. Enjoyed the o tho.

Running - easy warm up/down 20:00 [2]
shoes: Saucony Kinvara June 2018

6 PM

Running - hard intervals 20:00 [4]
shoes: Saucony Kinvara June 2018

From broomhill dropping off/picking up Jack. Ran down to rivelin and then 5x4/1, first along the valley path, steep up the side then up Manchester road finishing right at the mast things on the top. Loved this route for a mixed session! Not sure it was a good idea before i went, still felt off, but managed better than the morning. Not confident with pushing v hard, next time bit longer rest for variation and to help that? Great to be able to see in the last bit how much climb i did at effort, and nice last light too.

Running - easy warm up/down 20:00 [2]
shoes: Saucony Kinvara June 2018

Three weeks here now and v happy to have my usual work ethic/training enjoyment back!

Monday Sep 24, 2018 #

8 AM

Running - easy 1:01:00 [2]
shoes: Saucony Kinvara June 2018

Usual suspects up the Clough

3 PM

Alternative training 25:00 [2]

Up to past ringinglow

Running - easy 55:00 [2]
shoes: Inov-8 O Roc 280 April 2018

Terrain run, mostly in the heather. Some of it was type 2 deep but found some nice features too

Sunday Sep 23, 2018 #

Event: YHOA Urban League - Attercliffe

10 AM

Orienteering - hard intervals 23:00 [4]
shoes: Saucony Kinvara June 2018

Round some of urban race course at attercliff. Enjoyed the trickier areas!

Running - easy warm up/down 10:00 [2]
shoes: Saucony Kinvara June 2018

Bit short today, extra sprint for wc training but would like to get out on rough terrain a bit more next week

2 PM

S&C 30:00 [3]

About 90min bouldering with Kim, Ella, Lucy and Tiffin

Saturday Sep 22, 2018 #

9 AM

Running - hard tempo 18:00 [4]
shoes: Saucony Kinvara June 2018

Got up at 8.40, quick debatt with Kim about whether to actually go but got ourselves out the door to tempo parkrun. I am not v useful off cold but after half got warmed up nicely and enjoyed it. Until the second downhill when it become clear i really needed the toilet, and by the time i was at the start of the last small (300m?) loop it was a crisis situation. There may be times in important events i would have continued but tempo parkrun is not one of these, so it was abort mission and shuffle to the loos. Bit ridiculous but nice to get almost 5k of fairly okay effort. Not the first or last time endcliffe park toilet has saved my day.

Running - easy 15:00 [2]
shoes: Saucony Kinvara June 2018

12 PM

Running - easy 1:28:00 [2]

Went to join the students on the moors. A bit stop start to begin with owing to an impressively large turnout of mixed ability freshers but nice to get a bit of terrain in, and sociable too. Then ran home.

Friday Sep 21, 2018 #

10 AM

Orienteering - medium 45:00 [3]
shoes: Inov-8 O Roc 280 April 2018

Eccy woods for some longer o intervals. learned after a couple of controls that going flat out wasn't the way forward, it was pretty difficult (using an older map, the paths have changed a bit so planning needs to be extra good). Once I adapted it went better give or take getting caught in the odd holly bush. brambles not so bad at all, which was nice.

Running - easy warm up/down 25:00 [2]
shoes: Inov-8 O Roc 280 April 2018

Alternative training 15:00 [2]

cycling up the hill there definitely counted

4 PM

Running - easy 28:00 [1]
shoes: Saucony Kinvara June 2018

Easy to the other hallam gym and back

S&C 25:00 [3]

Thursday Sep 20, 2018 #

10 AM

Orienteering - easy 25:00 [2]

More mines, nice to run an easier orienteering training just thinking about direction and planning, and getting some terrain time. trying to burn off last night's midweek Nonna's feast, sluggish.

Running - easy warm up/down 37:00 [2]

from forge dam (cycled there). had to break it both ways for cows with calves.

6 PM

Running - easy 41:00 [2]
shoes: Saucony Kinvara June 2018

After the rain had mostly stopped, porter was an impressive torrent

Wednesday Sep 19, 2018 #

9 AM

Running - easy 36:00 [1]
shoes: Saucony Kinvara June 2018

Easy recovery from school

12 PM

Note

went to yoga class. i'm not v stretchy...

Tuesday Sep 18, 2018 #

11 AM

Orienteering - hard intervals 32:00 [4]
shoes: Saucony Kinvara June 2018

Sprintervals round walkley. Orienteering a bit sharper than last week but still a couple of places where i got behind myself or forgot to turn the map for a new leg.

Running - easy 39:00 [2]
shoes: Saucony Kinvara June 2018

Also vegetation has changed since the map was made, buildings still good tho. V slow home.

6 PM

Running - hard intervals 20:00 [4]
shoes: Saucony Kinvara June 2018

5x4/1 with Kim and Dom, up past forge dam and back. Felt okay, made sure we took the more undulating routes.

Running - easy 35:00 [2]
shoes: Saucony Kinvara June 2018

Monday Sep 17, 2018 #

8 AM

Running - easy 1:09:00 [2]
shoes: Saucony Kinvara June 2018

Up the Clough with the Monday morning crew. Bit snotty but glad i joined in

3 PM

S&C 50:00 [3]

Gym

Running - easy 35:00 [2]
shoes: Saucony Kinvara June 2018

That special kind of shuffle reserved for after weights. Wouldnt normally do it this way round but it was good for logistics.

Sunday Sep 16, 2018 #

7 AM

Running - easy 28:00 [1]
shoes: Inov-8 O Roc 280 April 2018

Morning jog in the storm (probably better to do now than leave til later), so grim. Still feeling a good night's sleep away from okay.

12 PM

Orienteering - hard 1:00:00 [4]
shoes: Inov-8 O Roc 280 April 2018

Back at Newborough and on the long course today. About an hour "at pace" and the rest easy, except i still can't see eye to eye with the contours here. So many controls where i was v close but still ended up with no idea what was going on. Can feel some gears coming back give or take illnesses but this technical performance needs some effort too!

Orienteering - easy 35:00 [2]
shoes: Inov-8 O Roc 280 April 2018

Including small warm up

Saturday Sep 15, 2018 #

Event: 2018 Welsh League Event / Orienteering Championships

12 PM

Orienteering - hard 25:00 [4]
shoes: Inov-8 O Roc 280 April 2018

green course in newborough. feeling a bit ropey, still this sniffle? output not great but tried with the input anyway, good to be working at least. one route really not great "it can't be so bad straight?" (it was)

not quite the course i thought it might be, but nice to do something short as a contrast to tomorrow.

Running - easy warm up/down 15:00 [2]
shoes: Inov-8 O Roc 280 April 2018

small warm up on the beach

1 PM

Orienteering - easy 35:00 [2]
shoes: Inov-8 O Roc 280 April 2018

shadowing a couple of loops with YHJS. still not feeling brill so no extra distance. a bit tired and cold-y, at least quite a lot better than last time i was at newborough...

Friday Sep 14, 2018 #

11 AM

S&C 40:00 [3]

Fighting off Ella's cold, still got some gym done

Running - easy 10:00 [1]
shoes: Saucony Kinvara June 2018

Mainly running to the fish shop

4 PM

Running - easy 46:00 [2]
shoes: Saucony Kinvara June 2018

Forge dam. Bit snotty but i think i'll live.

Thursday Sep 13, 2018 #

9 AM

Running - easy 1:00:00 [2]
shoes: Saucony Kinvara June 2018

From school, had some work on so main training later

4 PM

Alternative training 45:00 [2]

Cycling there and back (the bits that weren't downhill). Took a while to remember that real bikes cant be slowed down by pedalling backwards...

Orienteering - medium 30:00 [3]

Burbage moor. - 2x boulders mini courses (not too high physical intensity but v testing technically, especially as bracken was still up) and 2x terrain intervals on rough bearing. Could maybe have done more but cycling was more than expected and light was starting to fade.

Running - easy warm up/down 15:00 [2]

Wednesday Sep 12, 2018 #

10 AM

S&C 15:00 [1]

5 PM

Running - easy 31:00 [2]
shoes: Saucony Kinvara June 2018

After the double session, cometh the easy day. I think that's how i'll have to arrange it, needed a bit of recovery. Easy run with Kim. Need to get to some terrain tomorrow!

Tuesday Sep 11, 2018 #

12 PM

Orienteering - hard 20:00 [4]
shoes: Saucony Kinvara June 2018

Sprintervals! Been a while :-D round some old courses. Decided to do them on the way to meeting lucy at the station, then got lost on the way and between the two maps. So not that much hard work, but a start. Also found that one of the bits of terrain i was really looking forward to is derelict and fenced off. Sprint problems.

Running - easy warm up/down 30:00 [2]
shoes: Saucony Kinvara June 2018

6 PM

Running - hard intervals 24:00 [4]
shoes: Saucony Kinvara June 2018

8x3/1. Been a while since i ran intervals either! Started with shuoc but pretty much straight away i took my own route up the valley, a few extra small ups and downs, and not confident i could stay with the group anyway. Last couple up the hill towards broomhill to pick up Jack. Didn't run myself into the ground but still worked pretty hard, positive. Had a c14 moment.

Running - easy 25:00 [2]
shoes: Saucony Kinvara June 2018

Monday Sep 10, 2018 #

10 AM

Running - easy 1:02:00 [2]
shoes: Saucony Kinvara June 2018

Forge dam, grind up the hill and rivelin top path, post office for a parcel, down to the gym (giving hallam a go, as it's about 200m from home)

S&C 45:00 [3]

6 PM

Running - easy 46:00 [2]
shoes: Saucony Kinvara June 2018

Finishing up at brincliff to pick up the kids

Sunday Sep 9, 2018 #

11 AM

Orienteering - hard 40:00 [3]
shoes: Inov-8 O Roc 280 April 2018

SHI Relay, running after Fiona and Cecilie. Couldnt really get any racing gear, just getting round safely. Nearly all clean, so managed to get the 1-2 with Kim's team, though less pressure anyway as the men's teams had run well.

Nice weekend but still feels like a long way to go before being back to normal.

Running - easy 15:00 [2]
shoes: Inov-8 O Roc 280 April 2018

Saturday Sep 8, 2018 #

Event: Senior Home Internationals Individual/Relays

11 AM

Orienteering - hard 1:07:00 [4]
shoes: Inov-8 O Roc 280 April 2018

SHI at hurstwood. Surprised that the area was pretty nice in most bits, but it was raining and cold so mostly type 2 fun. had quite an easy ride as i caught Meg on a long leg (route choice) and could just hang on from there. Still not the confidence to try and make it really hurt, but maybe that was sensible and speed in line with current form. Orienteering still a bit ragged as it was anyway. Better direction needed!

Running - easy warm up/down 25:00 [2]
shoes: Inov-8 O Roc 280 April 2018

Friday Sep 7, 2018 #

9 AM

Running - easy 1:08:00 [2]

Run with Kim from school, up to forge dam then down limb valley, some orienteering there (mostly short legs, thinking about direction) then home. Slow at the end, terrain shoes on tarmac not my fave.

Orienteering - easy 35:00 [2]

Ears are better!

4 PM

Running - easy 28:00 [2]
shoes: Saucony Kinvara June 2018

To the computer shop and back

S&C 30:00 [3]

Thursday Sep 6, 2018 #

3 PM

Running - easy 31:00 [2]
shoes: Saucony Kinvara June 2018

Really bad recovery last night, got cold after training and lost my apetite. Maybe last of the illness? And from not giving myself allowances for moving house? Anyway had to rest and eat most of the day. Got out for a small run and feel better for it. Back to business tomorrow, ear finally feeling a bit better this evening.

Wednesday Sep 5, 2018 #

9 AM

Orienteering - medium intervals 33:00 [3]

Burbage Mines, actually run the course before but couldnt remember anything useful. Still found it tricky enough anyway, and tough going in the heather. Less ill but ear still blocked and ringing, virus still there and i couldnt push too hard.

Running - easy warm up/down 42:00 [2]

Up Porter Clough from near forge dam and back after. Terrain running logistics will be easier soon once i have my bike delivered :-)

6 PM

Orienteering - medium 40:00 [3]

Dark peak navigation "race" on Burbage. Not quite what i wanted, thought controls had to be run in order and got quite a way 1-2 before realising no-one had come with me. So i was alone in some grotty stuff and feeling a bit miserable, lost a bit of impetus, tried to push more in the last bit though... Thought i would be last back by ages after the extra distance but it emerged that i had in any case had my map folded so that i missed 5 of the controls... On the plus side, i heard that i may infact win a club trophy for being that stupid, so i have that going for me :-)

Running - easy warm up/down 5:00 [2]

Small warm up. At least felt pretty strong tonight, surprisingly

Tuesday Sep 4, 2018 #

10 AM

Running - easy 1:17:00 [2]
shoes: Saucony Kinvara June 2018

took a nice easy Sheffield introduction to Forge Dam, but then i had to go into town to get a new phone charger. i got a bit lost and overshot the entire city centre, then the same getting home, so it was a few more km than i thought... some parts v good and legs felt fresh after the rest, but less fun that i am not well - throat a bit tight and snotty nose, but worst is that my ears are blocked (they have been on and off for a couple of weeks but not this bad) can't hear much and also making me a bit confused.

C • Sheffield 4

3 PM

Running - easy 23:00 [2]
shoes: Saucony Kinvara June 2018

Just to the gym and back

S&C 45:00 [3]

Still not feeling 100% but another night's sleep should help, hopefully up for some harder running tomorrow

Monday Sep 3, 2018 #

Note
(sick)

Travel to Sheffield. Think i've picked up the cold that's been going about. Not such a bad time when unpacking and planning to do.

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