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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Frostbite

In the 31 days ending Aug 31, 2010:

activity # timemileskm+m
  running18 16:00:09 105.43(9:06) 169.68(5:40) 3320
  orienteering3 3:24:51 14.54(14:05) 23.4(8:45) 740
  hill running1 1:38:00 10.0(9:48) 16.09(6:05) 370
  hill intervals2 40:00 3.73(10:44) 6.0(6:40) 400
  Terrain running1 19:31 2.17(8:58) 3.5(5:35) 80
  Total22 22:02:31 135.87(9:44) 218.67(6:03) 4910

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Monday Aug 30, 2010 #

10 AM

orienteering race 53:30 [4] 6.0 km (8:55 / km) +80m 8:22 / km

White Rose family team score event. Mostly on the plateau which was very heavy going. Some easier legs either side of the road along the top of the scarp, then back across the plateau to finish. We got the team tactics spot on - Evie got all her controls with tasha's help then Tasha did a few extra, and I did all the rest, and me and Tasha got back within a minute of each other. 3rd family. I was absolutely knackered and the heart was rattling all over the place, I couldn't push too hard.

Sunday Aug 29, 2010 #

1 PM

orienteering race 1:19:11 [5] 8.7 km (9:06 / km) +380m 7:28 / km

White Rose day 2. Managed to visit all the controls today. Actually running quite strongly which was just as well because there was a lot more climb today. Won by 5 minutes. Lost a bit of time on the leg down the escarpment (to a veg boundary) but I think a lot of people lost more time.

Saturday Aug 28, 2010 #

12 PM

orienteering race 1:12:10 [5] 8.7 km (8:18 / km) +280m 7:09 / km

White Rose day 1. It was hard work with lots of heavy going through bilberries, brashings, brambles. Made a couple of mistakes but also got disqualified for missing a control. There were two legs of similar length (400 - 500m) along a stream valley, and part way to the first I started reading the second. I passed within a few yards of the first control and was thinking - It's taking a long time to do this leg -but it still didn't dawn on me. I only realised when I looked at my map at the finish. The winner did more or less the same time as me.

Wednesday Aug 25, 2010 #

running 52:00 [3] 6.0 mi (8:40 / mi) +300m 7:30 / mi

From RHB south along the coast path as far as Stoupe Beck, then up the road to the old railway, back down to Fylingthorpe and down the footpath into RHB. Not trying too hard.

Monday Aug 23, 2010 #

10 AM

running long 2:35:00 [3] 14.0 mi (11:04 / mi) +500m 9:58 / mi

From Robin Hood's Bay to Scalby, along the coast path as far as the end of the promenade at Scalby Mills, then through housing estates and a golf course to get to the bus stop in Scalby. The weather was awful to begin with, heavy rain, but it brightened up after Ravenscar. Much better than yesterday but it was a long way.

Sunday Aug 22, 2010 #

running 51:00 [3] 6.0 mi (8:30 / mi) +300m 7:21 / mi

Robin Hoods Bay, along the old railway line nearly to hawsker caravan site, then back along the coast path. Tired and a bit out of sorts.

Friday Aug 20, 2010 #

6 PM

running tempo 49:25 [4] 6.5 mi (7:36 / mi) +250m 6:47 / mi
ahr:156

Adel Crag, trying hard.

Thursday Aug 19, 2010 #

6 PM

hill intervals 20:00 [5] 2.3 mi (8:42 / mi) +200m 6:51 / mi

Hill intervals, Sugarwell. Feeling a bit out of sorts. Started quickly and faded. 1:59, 2:04, 2:13, 2:14. Not so bad.

running warm up/down 30:00 [2] 2.5 mi (12:00 / mi) +60m 11:10 / mi

jog to/from Sugarwell

Wednesday Aug 18, 2010 #

6 PM

running 53:24 [3] 6.5 mi (8:13 / mi) +150m 7:40 / mi
ahr:144

Adel Crag, just a plod. A bit tired at the end. Swore at a dog.

Tuesday Aug 17, 2010 #

6 PM

running tempo 29:14 [5] 4.0 mi (7:19 / mi) +120m 6:41 / mi
ahr:158

Lawnswood. The legs were still a bit tired and sore before I started. Started a bit quick, finished a bit slow, but ok. Heart has been a bit rattly all day.

Monday Aug 16, 2010 #

6 PM

running 29:00 [2] 3.0 mi (9:40 / mi) +80m 8:56 / mi
ahr:126

Very gentle jogging, school lane. Sore legs, wobbly knees.

Sunday Aug 15, 2010 #

4 PM

running long 1:39:00 [3] 10.5 mi (9:26 / mi) +300m 8:40 / mi
ahr:138

Eccup Whin, slowly. Speeded up a little bit after an hour when I decided I was probably going to make it home in one piece. Warm but not too bad in the woods.

Saturday Aug 14, 2010 #

3 PM

running long 1:55:00 [3] 13.0 mi (8:51 / mi) +350m 8:10 / mi
ahr:144

Kirkstall bridge, Calverley bridge, Hunger hills, Runway lights, Clayton wood, Butcher hill. It was quite hot, and it was a peaceful run. Not trying too hard. I didn't see any interesting wildlife, as usual.

Thursday Aug 12, 2010 #

6 PM

hill intervals 20:00 [5] 2.3 km (8:42 / km) +200m 6:04 / km

Hill intervals at Sugarwell. Felt tired beforehand. Tried a bit too hard on the 2nd and paid for it on the 4th, but a big improvement over the last time out. 2:07, 2:02, 2:09, 2:15.

running warm up/down 30:00 [2] 2.5 mi (12:00 / mi) +60m 11:10 / mi

jog to/from Sugarwell

Wednesday Aug 11, 2010 #

6 PM

running 53:46 [3] 6.5 mi (8:16 / mi) +150m 7:43 / mi
ahr:146

Adel Crag, cruising along nicely for most of it but struggled a bit in the last couple of miles. Slowed down through the park and back up the hill.

Tuesday Aug 10, 2010 #

6 PM

Terrain running tempo 19:31 [5] 3.5 km (5:35 / km) +80m 5:00 / km
ahr:160

Meanwood sprint course. Went at it pretty hard but still not strong enough on the hills. Quite good all the same. There is a lot more vegetation about now.

running warm up/down 14:00 [2] 1.5 km (9:20 / km) +40m 8:14 / km

Jog to/from Meanwood

Monday Aug 9, 2010 #

6 PM

running 25:00 [3] 3.0 mi (8:20 / mi) +80m 7:42 / mi
ahr:134

Easy run round school lane, stepping stones. Not dead slow but not in any hurry. Pleasant.

Sunday Aug 8, 2010 #

running 1:06:00 [3] 7.0 mi (9:26 / mi) +230m 8:33 / mi
ahr:137

Slow/easy round Butcher Hill, Newlay Bridge, Kirkstall Bridge. Legs are sore but this was still fairly easy going.

Saturday Aug 7, 2010 #

hill running long 1:38:00 [3] 10.0 mi (9:48 / mi) +370m 8:47 / mi

Plod from Swinsty Reservoir, through Beecroft and Timble plantations up to Round Hill, then back by way of Lippersley Ridge. I had had enough by then and took the road direct back to Swinsty. Tired and slow, but I enjoyed the moorland sections. I haven't been this way for 15 years maybe. Timble plantation is a drag though, and difficult to get out of.

Friday Aug 6, 2010 #

6 PM

running tempo 29:00 [5] 4.0 mi (7:15 / mi) +120m 6:38 / mi
ahr:159

Lawnswood. Started feeling a bit heavy legged and a bit off the pace but made it all back up on the climb up the ring road and finished quite strongly. Good.

Thursday Aug 5, 2010 #

running 51:18 [4] 6.5 mi (7:54 / mi) +150m 7:22 / mi
ahr:153

Set out for what I thought was a steady plod around Adel Crag but the HR was higher than I felt it should be for the effort I was putting in. By the time I reached the ring road it was apparent I was going faster than I thought I was. I lost a minute crossing the ring road (half a minute for each carriageway) and kept on plodding quickly until I was back in the park when I tried accelerating up the few short hills. If I decided to go faster, my HR went up and I went faster. This might seem like normal to most people but it has not been normal for me for the best part of 2 years - normally my heart rate will not react and I just end up with jelly legs. I have no doubt it will be back to normal tomorrow.

Wednesday Aug 4, 2010 #

running 28:02 [3] 3.0 mi (9:21 / mi) +80m 8:38 / mi
ahr:127

Gentle jog around School Lane, stepping stones. Still tired from travelling. Legs sore.

Tuesday Aug 3, 2010 #

Note

Travelling Goteborg to Leeds. Got a late flight into Stansted at 11pm and didn't get back to Leeds until 3am. Tired.

Monday Aug 2, 2010 #

Note
(rest day)

Canoeing in Goteborg - 1.5 hours. Very tired shoulders.

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