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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Frostbite

In the 31 days ending Jul 31, 2011:

activity # timemileskm+m
  running20 15:37:59 107.58(8:43) 173.13(5:25) 2870
  orienteering7 11:08:38 35.79(18:41) 57.6(11:36) 1620
  hill running1 1:23:00 8.0(10:22) 12.88(6:27) 450
  Total27 28:09:37 151.37(11:10) 243.61(6:56) 4940

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Sunday Jul 31, 2011 #

orienteering race 1:11:59 [5] 7.1 km (10:08 / km) +370m 8:03 / km

S6D - day 1 Dunollie and Dunstaffnage. Never really got going, and with a relatively early start it was very hard work in places. The real problem was the two big mistakes - one of which was understandable (going over the top of a crag and taking a minute to relocate and come back) and the other was just rubbish (coming down to a crag from above, stopped 4 contours too high then wandered aimlessly across the slope 200m one way then 200m back again then went far enough down). 25th place.

Saturday Jul 30, 2011 #

running 20:00 [3] 2.0 mi (10:00 / mi)

From Tralee Bay caravan park along the beach to Benderloch and back along the road. A bit clunky after a long journey.

Friday Jul 29, 2011 #

6 PM

running 23:00 [3] 3.0 mi (7:40 / mi) +80m 7:05 / mi
ahr:142

Cruised around scool lane, stepping stones. ok, heart still a little wobbly but settled down ok. Just need a better night's sleep tinight.

Thursday Jul 28, 2011 #

Note
(rest day)

Had a few problems wit papliations overnight and was a bit nkackered for running tonight.

Wednesday Jul 27, 2011 #

6 PM

running 56:23 [3] 6.5 mi (8:40 / mi) +200m 7:55 / mi
ahr:138

Adel Crag. I was never intending to go very quickly but I had a bit of trouble with palpitations early on - possibly a reaction to over-exertion last night, or possibly a bit dehydrated (it's easy to be careless about such things when it is just an easy run). Anyway an enforced rest while waiting to cross the ring road sorted things out and I made better progress from there.

Tuesday Jul 26, 2011 #

6 PM

running tempo 27:19 [5] 5.6 km (4:53 / km) +200m 4:08 / km
ahr:157 max:164

down to the park then two fast big laps with a 10 minute jog in between. Feeling a bit ungainly at the start of the first one, but strong up the hill and fine after that. The second one I was tiring on the hills towards the end but stayed strong. 13:39, 13:40, which is quite pleasing.

running 25:00 [2] 2.5 mi (10:00 / mi)

jogging to and from the park and up to the top bridge between laps.

Monday Jul 25, 2011 #

6 PM

running 24:33 [3] 3.0 mi (8:11 / mi) +80m 7:33 / mi
ahr:135

Steady round School Lane, stepping stones. A bit quicker, feeling quite good but relaxed.

running 23:00 [2] 2.0 mi (11:30 / mi) +40m 10:50 / mi

Went straight out again with Tasha to jog up to the top bridge in Meanwood and back. This is her first run since she did her back in - she was fine.

Sunday Jul 24, 2011 #

3 PM

hill running 1:23:00 [4] 8.0 mi (10:22 / mi) +450m 8:50 / mi

From the Pedleys - Stoodley Pike, Withens Gate, round the south side of Withens Resr then along the conduit around the hillside, dropped into Cragg Vale and back along the valley by the river. Lovely day and a nice run. Found it a bit rough in places (wearing road shoes) and some of the paths were a bit overgrown, but mostly ok.

Saturday Jul 23, 2011 #

4 PM

running intervals 10:35 [5] 1.6 mi (6:37 / mi)
max:163

Jogged down to Kirkstall then 1 mile from the brewery to the marina, then the bunny hops up the steps, then half a mile back. 6:23, 1:01, 3:11. Faster than in May anyway. In fact possibly the fastest mile I have done since my operation. It's not a very fast mile though.

running 55:00 [3] 5.0 mi (11:00 / mi) +80m 10:29 / mi

Jogging to and from Kirkstall and the bits that weren't fast.

Friday Jul 22, 2011 #

6 PM

running 54:36 [3] 6.5 mi (8:24 / mi) +200m 7:40 / mi
ahr:140

Adel Crag, steady enough. Felt ok at first but very heavy legged at the end, struggled up the steps.

Thursday Jul 21, 2011 #

7 PM

running 54:00 [3] 6.5 mi (8:18 / mi) +200m 7:35 / mi
ahr:140

Steady round Woodhouse Ridge, Sugarwell, Tunnel How Hill.

Wednesday Jul 20, 2011 #

7 PM

orienteering race 23:54 [5] 3.9 km (6:08 / km)

Golden Acre Aire Sprint. Lost a bit of time early on through being a bit frantic, and a bit later on because my map had disintegrated. Apart from that, better than last week. 6th place, 23:54 for 3.9k, in proper orienteering terrain this time. Still nearly 5 minutes down though.

Tuesday Jul 19, 2011 #

Note
(rest day)

Plumbing situation

Monday Jul 18, 2011 #

6 PM

running 26:00 [3] 3.0 mi (8:40 / mi) +80m 8:00 / mi
ahr:130

School Lane, Stepping Stones

Sunday Jul 17, 2011 #

5 PM

running 54:28 [4] 7.0 mi (7:47 / mi) +200m 7:09 / mi
ahr:149

Butcher Hill, Newlay, Meanwood. I thought I would be slow after a long day out yesterday but I felt quite good and kept up a good speed. Its a new pb. Woohoo. It wasn't that intense really - average HR 149 - but I couldn't have gone much faster.

Saturday Jul 16, 2011 #

orienteering 3:00:00 [2] 14.0 km (12:51 / km) +400m 11:15 / km

Pegging control sites, Attermire. Started walking, gradually got quicker and sort of ran properly back to the car.

Friday Jul 15, 2011 #

6 PM

running 26:30 [3] 3.0 mi (8:50 / mi) +80m 8:09 / mi

School Lane, stepping stones. Tired.

Thursday Jul 14, 2011 #

12 PM

orienteering 2:40:00 [2] 10.0 km (16:00 / km) +300m 13:55 / km

Pegging control sites on Attermire. I was quite enjoying it and going quite well for the first hour and a half. After that I was just getting the job finished. Lovely day. The first run I have ever done carrying a mallet.

Wednesday Jul 13, 2011 #

7 PM

orienteering race 22:45 [4] 3.6 km (6:19 / km)

Aire evening sprint race in Beckett Park. It was mostly in among the college buildings which I didn't enjoy much. 10th place, 5 minutes behind Steve W. It's not really orienteering. Really. And I kept coming up against unmapped uncrossable fences, but then so did everybody else. I just don't have the running speed for a race mostly on tarmac and lawn.

running warm up/down 15:00 [2] 1.5 mi (10:00 / mi)

to and from Beckett Park

Tuesday Jul 12, 2011 #

6 PM

running 50:36 [4] 6.5 mi (7:47 / mi) +200m 7:06 / mi
ahr:148

Adel Crag. Set off at a decent pace and kept it up reasonably well. Tired when I started and more tired at the end but moving quite well. A bit quicker than of late.

Sunday Jul 10, 2011 #

orienteering 3:00:00 [2] 15.0 km (12:00 / km) +500m 10:17 / km

Attermire. Explored Victoria Cave with Stanley, then 3+ hours plodding/walking around checking control sites. Mostly satisfied now.

Saturday Jul 9, 2011 #

11 AM

Note

Took Evie to Timble to wander round an Orange course and have a go at using her compass. She managed pretty well early on and we were taking the straight route across blocks of forest rather than following the paths. It soon degenerated into wandering around aimlessly and sitting in bilberry patches scoffing bilberries. She might have learned something, maybe. She was actually paying attention some of the time.
C • Bilberry Baggins 1
2 PM

running 32:00 [3] 4.0 mi (8:00 / mi)
ahr:136

Hospital loop, a little quicker than I have done it recently, and with none of last night's drama.

Friday Jul 8, 2011 #

6 PM

running 30:00 [2] 3.0 mi (10:00 / mi) +80m 9:14 / mi

School Lane and stepping stones, except the stepping stones were under water. Not feeling great the whole way round and completely bonked around about the tennis courts - just went all wobbly and slowed to only just above walking speed. Just about managed to get home in one piece and had to get Evie to bring me food and drink before I could do anything. The heart went wobbly too but i think on this occasion it was a consequence rather than a cause.

Not enough food all day I guess, or something.

Thursday Jul 7, 2011 #

6 PM

running 57:00 [3] 7.0 mi (8:09 / mi) +200m 7:29 / mi
ahr:136 max:158

Adel Crag - fairly slowly mostly, then did 8 x 30secs strides, 30secs steady on the way back from the dam and into Meanwood. They felt quite easy and controlled at the time but now my legs are sore.

Wednesday Jul 6, 2011 #

6 PM

running 1:00:29 [3] 7.0 mi (8:38 / mi) +200m 7:56 / mi
ahr:140

Butcher Hill, Newlay, Kirkstall.

Tuesday Jul 5, 2011 #

Note
(rest day)

I did a longer run yesterday knowing I would be doing nothing today. Tasha is off to Pontefract races with work, and I am left holding the baby.

Monday Jul 4, 2011 #

6 PM

running 1:30:00 [3] 10.5 mi (8:34 / mi) +250m 7:59 / mi
ahr:140 max:150

Eccup Whin, nice and steady.

Sunday Jul 3, 2011 #

11 AM

orienteering 30:00 [3] 4.0 km (7:30 / km) +50m 7:04 / km

Supposed to be going to Attermire, but Tasha hurt her back and I had been called out in the night so I ended up going to the Aire picnic then I was needed to complete a team so I did that then went to sleep in the afternoon. Took it easy because I was supposed to be medium-rubbish - which I think I managed ok. We were third, a minute behind first. It was a team score race.

Saturday Jul 2, 2011 #

running 1:28:00 [3] 9.0 mi (9:47 / mi) +400m 8:35 / mi
ahr:136

I'm on standby so can't stray too far from home. Ran the loop round the park 4 times at a steady pace, plus running there down the Donkey Steps and back up Weetwood Mill Lane. Started feeling a bit out of it but each lap got progressively easier, and slightly quicker, but I was very tired by the end.

Friday Jul 1, 2011 #

6 PM

running 34:30 [3] 4.0 mi (8:38 / mi) +100m 8:00 / mi
ahr:133

Hospital loop, taking it easy.

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