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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Frostbite

In the 31 days ending May 31, 2016:

activity # timemileskm+m
  running13 8:45:34 58.21(9:02) 93.67(5:37) 200
  orienteering5 5:38:28 20.69(16:21) 33.3(10:10) 415
  hill running2 2:34:30 14.2(10:53) 22.85(6:46) 900
  Terrain running3 2:26:33 13.5(10:51) 21.73(6:45) 1050
  hill intervals1 8:51 1.0(8:51) 1.61(5:30)
  Total22 19:33:56 107.6(10:55) 173.16(6:47) 2565

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Tuesday May 31, 2016 #

hill running 1:18:00 [3] 8.2 mi (9:31 / mi) +350m 8:24 / mi

Flouch - Margery Hill - Flouch.

Still a bit sore down the right leg but moving ok.

Saturday May 28, 2016 #

running 55:22 [3] 6.5 mi (8:31 / mi) +200m 7:46 / mi

Adel Crag, cruising mostly, got a bit harder at the end. Right hamstring a bit tight.

Friday May 27, 2016 #

hill intervals 8:51 [5] 1.0 mi (8:51 / mi)

4 x Dunny Hill.
2:08, 2:11, 2:14, 2:18.

No surprise that I am quicker than last year, but I think I overdid it on the first one. I thought I was taking it easy.

running warm up/down 37:00 [2] 3.0 mi (12:20 / mi)

Wednesday May 25, 2016 #

running 45:59 [3] 4.8 mi (9:35 / mi)

Seven Arches, cold, wet, sore and slow.

Tuesday May 24, 2016 #

running 21:48 [5] 2.8 mi (7:47 / mi)

Fast.

Monday May 23, 2016 #

running 27:24 [3] 2.8 mi (9:47 / mi)

Slow

Sunday May 22, 2016 #

Note

Controlling, Farnley Tyas. Wandering around the woods and fields for about 3 hours. Some minor issues.

Saturday May 21, 2016 #

orienteering 1:30:00 [3] 9.0 km (10:00 / km)

YHJS training, Wombwell. A bit of hanging, a bit of shadowing and a bit of collecting. Knackered.

Quite a nice day mostly, apart from the last 5 minutes of control collecting and the walk back to the car when it poured.

Friday May 20, 2016 #

running intervals 20:30 [5] 3.0 mi (6:50 / mi)

3 x 1 mile, hospital loop. Suffering, but not too bad. 6:43, 6:51, 6:56.

running warm up/down 25:00 [2] 2.4 mi (10:25 / mi)

Wednesday May 18, 2016 #

orienteering 1:50:00 [3] 10.0 km (11:00 / km)

Going round in circles in Wombwell, checking controls for YHJS training. I couldn't read the map very easily. Printing quality is not great and it was dark under the trees.and maybe my eyesight is going.

Tuesday May 17, 2016 #

running 56:25 [3] 6.5 mi (8:41 / mi)

Adel Crag, easy.

Monday May 16, 2016 #

Terrain running 48:08 [4] 4.5 mi (10:42 / mi) +350m 8:37 / mi

Woodhouse Ridge and Sugarwell. Caught my thigh on a bramble, not much damage but lots of blood.

Saturday May 14, 2016 #

running 24:33 [4] 5.0 km (4:55 / km)

Parkrun, with Evie. Very good time for her. Good day for it. More even splits this time - 4:55, 4:55, 5:00, 4:55, 4:48.

hill running 1:16:30 [4] 6.0 mi (12:45 / mi) +550m 9:55 / mi

Great Whernside from Kettlewell. Up by way of Dowber Gill and Hag Dyke, down across the moor south of Dowber Gill. Ran hard to the top, 41:45, which is as fast as I could do it in 2011 I think. Took it easy coming down and failed to find the right path down but I just kept following my nose and sniffed it out eventually.

Friday May 13, 2016 #

running 23:24 [4] 2.8 mi (8:21 / mi)

Fairly easy really. A bit colder today.

Wednesday May 11, 2016 #

orienteering 32:00 [3] 3.0 km (10:40 / km)

World Orienteering Day Aire Spring Sprint League Hawksworth Woods. Puntered around. Couldn't find the third last control - it obviously wasn't where it should have been, but for some reason I was determined to find it anyway. Wandered around a steep hillside for several minutes before somebody else arrived and kindly told me it wasn't there. I was very grumpy about my own stupidity. These events don't even have punches on controls so I couldn't be disqualified. Ran quite hard, as far as it went.

Tuesday May 10, 2016 #

Terrain running 48:50 [4] 4.5 mi (10:51 / mi) +350m 8:44 / mi

Woodhouse Ridge and Sugarwell. Wet.

Sunday May 8, 2016 #

orienteering race 56:25 [4] 5.0 km (11:17 / km) +170m 9:39 / km

YHOA middle distance champs, Harden Moor. Ran Brown because no Blue maps were left, although I could have just waited to get a recycled one. Started running quite strongly but made a mistake at #1 - I was in the circle but couldn't make sense of which hill was which. Good from there to #6 where I lost another minute. I was on the right line of crags but it was on a slightly lower crag slightly detached from the rest and I just missed it. Twice. Good from there to #11 where I was disastrous. Should have stopped at the edge of the quarry area and worked stuff out before moving on but I just headed into it, made no sense of the paths, found a big hole but it didn't have a control in it. Then spent a couple of minutes trying to find the big hole on the map, but as it wasn't on the map I was struggling. Wandered off and relocated by the rocky knoll where our #14 was, then ran back to the same wrong hole. Then ran to the right hole. 5 minutes lost. From there I was ok but had sort of given up.

Turns out I am rubbish after all.

Pete Tryner won in 46.
C • Good planning 4

Saturday May 7, 2016 #

running 1:02:55 [3] 7.0 mi (8:59 / mi)

With Charlie. Hot and sunny. Not trying too hard but also not feeling great - had a bit of a wobble around Newlay Bridge but perked up again back in the woods. Too hot maybe.

Friday May 6, 2016 #

running 44:34 [3] 4.8 mi (9:17 / mi)

Seven Arches. Warm.

Thursday May 5, 2016 #

running intervals 20:20 [5] 3.0 mi (6:47 / mi)

3 x 1 mile, hospital loop. 6:43, 6:46, 6:51.
Warm

running warm up/down 24:00 [2] 2.4 mi (10:00 / mi)

Wednesday May 4, 2016 #

Terrain running 49:35 [4] 4.5 mi (11:01 / mi) +350m 8:52 / mi

Woodhouse Ridge and Sugarwell.

Tuesday May 3, 2016 #

running 36:20 [2] 3.3 mi (11:01 / mi)

Bang.
That was either the sound of a supersonic jet going over Leeds, or me coming back down to earth. Feeble, but happy.

Sunday May 1, 2016 #

orienteering 50:03 [4] 6.3 km (7:57 / km) +245m 6:39 / km

British Relay Champs, Men's Premier, Brown Clee.

I got roped into the Premier team because of various drop-outs and I wasn't really looking forward to it. By the time I ran (3rd leg) we were already disqualified and well down the field anyway, which to be honest was a bit of a relief.

Trundled round without any significant time loss but I was very tired. The course was very easy compared to the individual, and much more runnable. I set off a couple of minutes behind Oscar Healy, M14, running for SBOC. I hadn't seen him at all on the course but on the last loop he appeared behind me, caught me on the second last climb and then burnt me off on the climb to the last control. I could not respond. Good on him for giving it a go, and a respectable result for his team.

I was 16 minutes down on the fastest for my gaffle.

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