Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: simonw

In the 31 days ending Dec 31, 2011:

	activity	#	time	miles		km		+m
	Running	22	23:56:02	125.42	(11:27)	201.85	(7:07)	4631
	Turbo trainer	5	3:25:00
	Orienteering	2	2:18:40	13.1	(10:35)	21.08	(6:35)	494
	Walking	3	2:15:00	4.0		6.44
	Mountain bike orienteering	1	2:13:33	12.0	(5.4/h)	19.31	(8.7/h)	317
	Road bike	3	1:57:55	38.7	(19.7/h)	62.28	(31.7/h)	512
	Circuit training	2	1:10:00
	Total	36	37:16:10	193.22		310.96		5955
averages - sleep:7.5

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Saturday Dec 31, 2011 #

Mountain bike orienteering race (With Henry) 2:13:33 [2] *** 12.0 mi (5.4 mph) +317m
slept:8.0

New years eve MTBO score from Farm at Haywood with Henry.
2 and 3 hour score. Set out to do the 2 hour with the option of the extra 1 if he felt like it.
Struggled in the mud even with his bigger 24" wheels and the heavy forks didn't help. He did well on the dry climbs and could granny ring it on most of them. Dawdling a bit going up the last climb along fence of Shugborough and too busy sightseeing on the easy Staffs way ride in. Could have minimised the lost time by a few minutes with a push at the end.
He did brilliant considering all that and my crappy navigation.
Great event. Map board modification required.
CycloX bikes would be the quickest on this kind of thing.

Friday Dec 30, 2011 #

10 PM

Turbo trainer intervals 30:00 [4]
ahr:135 max:160 slept:6.0

Made up pyramid set on the turbo.
1-2-3-4-3-2-1mins w/1min recovery in each.
Zone 4 on each set.
Leatherface-Mush on the ipod sounds rough

Thursday Dec 29, 2011 #

2 PM

Running 1:41:00 [4] 12.9 mi (7:50 / mi) +305m 7:18 / mi
ahr:148 max:166 slept:9.0 shoes: Inov8 X-Talon 212 4

Milford - Whitehouse via Rifle Ranges with Fly. Met Tony then back into Valley at similar pace. He was huffin' & puffin' a bit so slowed up. Ran back from W/house trig race way but felt a bit weak after about 10mile. Chest a bit tight but almost clear now.
May have to break out the new christmas x-talons. These are like racing flats

Wednesday Dec 28, 2011 #

Note
slept:9.0 (rest day)

Did nothing at all today. National Grid must be back at work as the phones not stopped

Tuesday Dec 27, 2011 #

11 AM

Running 1:06:56 [3] 7.0 mi (9:34 / mi) +195m 8:48 / mi
ahr:134 max:173 slept:9.0 shoes: Inov8 X-Talon 212 4

Painful trig point recce. Thought the cold had shifted but it's just shifted to the chest. Wheezy as hell. Too many people around Marquis drive. Not the place to find solitude

C • Yeah we skipped Marquis dri... 3

Monday Dec 26, 2011 #

10 PM

Turbo trainer 30:00 [3]
ahr:135 max:161 slept:8.0

felt sick all day. Found a tin of roses, don't know where they've come from had a binge then had to get rid along with the box of heroes in the cupboard. Can't have this stuff in the house.
Gentle intervals on the turbo.

5 min warmup
10X 1min efforts - 1min recovery
5 min cooldown

Sunday Dec 25, 2011 #

10 AM

Running 1:03:46 [4] 6.6 mi (9:40 / mi) +317m 8:24 / mi
ahr:152 max:177 slept:7.0 shoes: Inov8 X-Talon 212 4

The big Christmas day Chasers run from Milford. Despite efforts to just do a leisurely one I soon get carried away, again.
The usual crowd that soon fragmented. A decision was made to stay with DanFR, Gaz and Rob little. Gaz was still injured so if the pace got too much I'd stay with him. He stopped and went home a few minutes later leaving me with Rob and Dan, great, here we go! Stayed with them OK but Fly was struggling and Rob wasn't even breathing heavy. Nice long climb out of stepping stones to Coppice then found Rhys. Bloody great again! Run back into Valley was super fast then climb up the other side faster than I've ever done it. Nice run on the way back and the pace picked up through the wiggly and rough stuff.
Every run should be like this.
10% in zone 5. I think that cold's shifted!

Saturday Dec 24, 2011 #

10 PM

Running 17:00 [3] 2.0 mi (8:30 / mi)
slept:8.0 shoes: Inov8 F-lite 230 black

Felt like death this morning so decided not to run the Mungo Bone. Good job I declined as Rob (santa)Little and Rhys turned up. Rob set a new record of 12:46. I acted as sweeper for the juniors.
Henry won yay! but I think there was a bit too much tactics involved. I told Henry to stay behind the leader so he didn't get lost and then if he had anything left to give it some at the end. Holly Craig told me those were her tactics as well. Consequently all 4 juniors were walking most of the first half waiting for someone to make a move. Got H to run all the way to the finish from Staffs way turn off.

Took Fly out for a run round the little block coughed up a few greenies and felt a bit better

Friday Dec 23, 2011 #

Note

Bought a bottle of Sambucol and necked about 3/4 of it throughout the day. The Barry Murray immunity booster. (Sambucol not Sambuca!. Although both are Elderberry extract)

5 PM

Running 46:49 [4] 6.5 mi (7:12 / mi) +24m 7:07 / mi
ahr:149 max:159 slept:8.0 shoes: Inov8 F-lite 230 black

After a few days of feeling sorry for myself waiting for this cold to hit me full bore I found a clip of Andy's old Para Commander, Major Sam McGrath completing his help for heroes BGR.

http://news.bbc.co.uk/local/cumbria/hi/people_and_...

I thought I should stop being an arse and go for a run anyway. Felt really good despite the sore throat and headache

Thursday Dec 22, 2011 #

12 PM

Walking 1:30:00 [1]
shoes: Inov8 F-lite 230 black

Family walk up Rivington Pike & Winter Hill from Harriet and Andy's. Would be a good place to run. Lots of tussocks like the Fellsman.

10 PM

Running 15:00 [3] 2.0 mi (7:30 / mi)
shoes: Inov8 F-lite 230 black

Too late back for final chasers night score. That's every one I've missed now. Would have been useless anyway. This cold has now got me and is affecting breathing. Short test run around the little block.

C • Night events.. 2

Wednesday Dec 21, 2011 #

10 PM

Turbo trainer 1:00:00 [3]
ahr:129 max:160 slept:6.0

Sufferfest Angels on the turbo. 10 minutes of 1 min under & 1 min over threshold then 3 X8 minute hard climbs? (just stuck it in higher gear). Felt harder than the HR suggests. Getting the use out of this turbo before I have to give it back

Tuesday Dec 20, 2011 #

5 PM

Running 38:59 [4] 6.2 mi (6:17 / mi) +67m 6:05 / mi
ahr:150 max:166 slept:8.0 shoes: Inov8 F-lite 230 black

Despite feeling like crap with a runny nose I managed to drag myself out the house at a sensible time for a change and went for a quick one around the big block. One of my fastest times ever for this route although I could be wrong. Never logged it before starting AP.
Suppose you could call this a tempo run.

Monday Dec 19, 2011 #

10 PM

Turbo trainer 25:00 [2]
ahr:127 max:158 slept:7.0

25 minutes on the turbo. An easy day. This cold is still trying to get a hold. Too many sweets hasn't helped. No bloody will power.

Sunday Dec 18, 2011 #

10 PM

Turbo trainer 1:00:00 [3]
ahr:131 max:158 slept:6.0

First Turbo trainer session in years on a borrowed elite volare endorsed by non other than Jan Ullrich. Bet that's not all he endorses. Operation Puerto anyone...
Did the 1 hour Spinervals 27 DVD on the laptop in the garage. A few interval sets, 20 minute time trial then 3X20secs sprint interval I think. Kept it interesting and me out the house while Buble was on the telly.
Never sweated so much when it's sub zero outside.

Saturday Dec 17, 2011 #

Note

Ultra Trail du Mont Blanc entered. Lottery drawn after Jan 6th. I'll never get in if luck is involved but you have to try.

10 AM

Running 34:14 [3] 4.0 mi (8:34 / mi) +116m 7:51 / mi
ahr:148 max:180 slept:9.0 shoes: Inov8 X-Talon 212 4

Run to orienteering at Chase Road corner. Slow. Weak, hungover probably still drunk. Managed to keep moving O.K though

11 AM

Orienteering 1:02:36 [4] *** 6.2 mi (10:06 / mi) +128m 9:29 / mi
ahr:153 max:168 shoes: Inov8 X-Talon 212 4

Chase road corner orienteering. Not that bad really navigation wise. Got nothing in the legs though and a sore head. Started to wake up a bit later on. Only a couple of controls with a bit of lost time. Nothing like the 15 - 20 minutes of previous efforts. I think Stampy put out a fairly easy course but the wintery conditions made it tougher. Very enjoyable and not frustrating in the slightest. Shame I had no zip in the old legs.

Quickroute is on the blog.
http://simonstrailrunningblog.blogspot.com/p/quick...

start - 1. Should have just gone down the carpark and up the path but tried to cut the corner and ended up plodding through the gorse.
1 - 2. OK up the road. Probably been better on the path on the other side.
2 - 3. Good and steady pretty direct route.
3 - 4. Kept to paths again. Maybe lost time as it was a long way. Easy though.
4 - 5. Good direct route again but slow through the heather.
5 - 6. Confused me a bit. Couldn't really see a distinction in the vegetation boundary. Switched focus to the contours and it became clear.
6 - 7. Headed for thick path. Right choice I think. Twisted ankle just before control. Was down for 30 secs but then felt ok.
7 - 8. Got to top of mound and took a rough guess. Fast enough.
8 - 9. This runs big time loser. There are more pits here than on the map and the area was burnt out in the summer. Got out fast and bearing straight to it. A lot better relocation.
9 - 10. Lack of confidence reading contours had me going around the top side and in. Should have been more direct.
10 - 11. Should have taken left path and dropped in but took bearing and didn't let compass settle enough. Ended up way too low. Rubbish.
11 - 12. Easy enough but legs are still dead. Should be flying down those tracks.
12 - 13. Nice and in the open but ended up following Andy. Think I could have found it quicker on my own. Switched off a bit.
13 - 14. Waited a bit for Andy to go don't want to follow people, then went direct again. OK.
14 - 15. Tried to get clever through the cut grass but should have just tracked it. Lots of bramble hopping near the end. idiot.

12 PM

Running 30:21 [3] 4.0 mi (7:35 / mi) +18m 7:29 / mi
ahr:144 max:155 shoes: Inov8 X-Talon 212 4

Banana after the orienteering and I've finally woken up. Nice run back home

Friday Dec 16, 2011 #

11 AM

Running 53:39 [4] 6.8 mi (7:53 / mi) +192m 7:15 / mi
ahr:151 max:174 slept:8.0 shoes: Inov8 X-Talon 212 4

long sweeper left route from Milford to Rifle Ranges. Back into valley and Ansons Bank. Random running around. Felt good and strong today despite sore throat and coughing up greenies. More vit C

Thursday Dec 15, 2011 #

11 PM

Road bike intervals 22:06 [2] 6.7 mi (18.2 mph) +67m
ahr:128 max:155 slept:6.0

4 laps of ring road I thought was 6 but lost count! Felt like crap. Sore throat and falling asleep on the bike. Long day at work didn't help. More VitC dosing.

Wednesday Dec 14, 2011 #

2 PM

Running 40:00 [3] 5.0 mi (8:00 / mi) +152m 7:18 / mi
slept:7.5 shoes: Inov8 F-lite 230 black

Run with Fly from Brocton over hills into Sherbrook and back. The sore throat is back and the chest was rattling a bit. Started on the vitC 1000mg.
Great run nevertheless. Some nice trods appearing where the bracken is dying off. Am I a miserable git for prefering to run in the winter?

Tuesday Dec 13, 2011 #

7 PM

Running 9:00 [4] 1.0 mi (9:00 / mi) +18m 8:32 / mi
ahr:142 max:176 slept:8.0 shoes: Inov8 F-lite 230 black

run to circuits. Henry on bike. A bit quicker today. Getting colder.

Circuit training 20:00 [2]
ahr:127 max:164 shoes: Inov8 F-lite 230 black

Circuits training round 1. Felt o.k. nothing special. good set of bench jumps - 35

Circuit training 15:00 [2]
ahr:127 max:164 shoes: Inov8 F-lite 230 black

circuits round 2. Barefoot this time. Feet felt a bit tender on the run. Not done it in a while.

8 PM

Running 35:05 [4] 4.9 mi (7:10 / mi) +76m 6:50 / mi
ahr:153 max:175 shoes: Inov8 F-lite 230 black

After circuits run with Simon H and Steve. Felt slow but tried to push on sprinting the hills and adding bits on i.e. the dips around Wildwood. More hills needed please!

Running 10:00 [3] 1.0 mi (10:00 / mi) +5m 9:51 / mi
ahr:129 max:149 shoes: Inov8 F-lite 230 black

run home from circuits

Monday Dec 12, 2011 #

11 PM

Walking 25:00 [2] 2.0 mi (12:30 / mi)
shoes: Inov8 F-lite 230 black

A walk around the block with Fly is all I could fit in today. Potential loan of a turbo trainer never materialised and the unbroken run of everyday excercise has now been broken

Sunday Dec 11, 2011 #

8 AM

Running 6:16:00 [3] 16.3 mi (23:04 / mi) +1585m 17:43 / mi
slept:8.0 shoes: Inov8 X-Talon 212 4

Lakes winter weekend with Mark & Danny.
Second day a bit better. A good few beers in Grasmere on Sat night in Tweedies with a delta blues geezer who did the mother of all soundchecks. How much kit do you need. Robert Johnson never had a 16 track mixer. Fallin' asleep at the table so we left before he even fired up.
Some decent kip at the surprisingly good Grasmere YHA had us ready to go at a rough Grasmere skyline mashup. Very steep up Heron Pike - Great Rigg - Fairfield - around Seat Sandal (Aborted as too much knee deep snow and zero visibility of the peak) - Dunmail Raise - BG route to Steel Fell - Calf Crag - Seargent Man then Easedale Tarn route back to YHA.
Crackin' weekend if a bit slow going for the most part.
Might get some shoes wi' dobs on em. Them talons 'ev ad it.

Quickroute on blog
http://simonstrailrunningblog.blogspot.com/p/quick...

Saturday Dec 10, 2011 #

8 AM

Running 4:54:00 [3] 12.5 mi (23:31 / mi) +1281m 17:50 / mi
slept:5.0 shoes: Inov8 X-Talon 212 4

Lakes winter weekend with Mark & Danny. Aborted BG leg 4 recce attempt.
Couldn't get up Honister pass in the car kept sliding back down. Parked down at Seatoller carpark and made some shit up.
Honister - Grey Knotts (like a blizzard on the peaks). - Brandreth - decided to get down to Black Sail hut. No place to be in those conditions - Haystacks - Fleetwith Pike back through slate mine quarry & back

Quickroute on blog
http://simonstrailrunningblog.blogspot.com/p/quick...

Friday Dec 9, 2011 #

9 PM

Walking 20:00 [2] 2.0 mi (10:00 / mi)
shoes: Inov8 F-lite 230 black

Tabbin' round the block with Fly. Hardly worth recording but it's something

Thursday Dec 8, 2011 #

11 PM

Running 41:40 [3] 6.2 mi (6:43 / mi) +73m 6:29 / mi
ahr:147 max:181 slept:7.0 shoes: Inov8 F-lite 230 black

Another late one around the 'big' block. Milford-Brocton-Chet-home.
Struggle to get out the house but felt great when I got going. Sore throat coming I think

Wednesday Dec 7, 2011 #

11 PM

Running 20:00 [2] 2.0 mi (10:00 / mi)
slept:7.0 shoes: Inov8 F-lite 230 black

Another day with no time to do 'owt. A little bit of a run around the little block again with Fly. Walked the kids to school and back, thats another 4.5 miles but I ain't loggin' that Hardly worth it.
Roll on the weekend for the big Lakes weekend out...

Tuesday Dec 6, 2011 #

7 PM

Running 11:22 [2] 1.1 mi (10:20 / mi) +18m 9:50 / mi
slept:5.0 shoes: Inov8 F-lite 230 black

Run to Circuits. Henry decided he wanted to run with me. He did good.

Circuit training 20:00 [2]
ahr:122 max:168 shoes: Inov8 F-lite 230 black

Circuit training 1. Felt a little weak. Long days at work have found me out.

Circuit training 15:00 [2]
ahr:121 max:179 shoes: Inov8 F-lite 230 black

Circuit training 2 (no recovery run. Felt very weak this time. Couldn't even bench jump near the end.

8 PM

Running 36:47 [3] 4.9 mi (7:30 / mi) +73m 7:10 / mi
ahr:145 max:168 shoes: Inov8 F-lite 230 black

After circuits run. The long route. Just me and Steve Cope. Felt easier running than doing the circuits. Good to get back out. Nothing in zone 4 yet this week.

Running 11:00 [2] 1.1 mi (10:00 / mi)
shoes: Inov8 F-lite 230 black

run home from circuits

Monday Dec 5, 2011 #

11 PM

Running 18:00 [2] 2.0 mi (9:00 / mi) +18m 8:45 / mi
slept:5.0 shoes: Inov8 F-lite 230 black

Quick plod around the 'small' block with Fly. All I can fit in again today.

Sunday Dec 4, 2011 #

10 PM

Running 25:42 [3] 3.4 mi (7:34 / mi) +24m 7:24 / mi
ahr:134 max:169 slept:7.0 shoes: Inov8 F-lite 230 black

Late road run to Chet and back. Slow and easy. Work all day scuppered chances of a long one.

Saturday Dec 3, 2011 #

11 AM

Orienteering 1:16:04 [4] **** 6.9 mi (11:01 / mi) +366m 9:28 / mi
ahr:151 max:174 slept:8.0 shoes: Inov8 X-Talon 212 4

Saturday orienteering training. Rifle Ranges. All good until 8. Took a bearing and kept going but couldn't see the bloody earth bank thing. Too overgrown. (This is what I come unstuck on last week. Almost identical terrain) Relocated 3 times but still no good. Boycott and Kelvin turned up and went straight to it. Never got it together after that. Need to practise finding knolls and pits in rough featureless terrain. Enjoyed it until 8

C • Practice... 2

4 PM

Road bike 1:03:49 [3] 22.0 mi (20.7 mph) +415m
ahr:144 max:162 slept:8.0 shoes: Forme Reflex road bike

Home - Whittington. The usual route. (Milford - Rugeley PS road - Trent Valley - Whittington). Felt O.K. Fairly non-descript as road riding is.

Friday Dec 2, 2011 #

7 PM

Running 39:42 [4] 6.02 mi (6:36 / mi) +73m 6:21 / mi
ahr:151 max:164 slept:6.0 shoes: Inov8 F-lite 230 black

Road run around the big block. Milford - Brocton - Chet - home. Tried to NOT do a mindless plod like usual. Felt good at the start. Felt great at the end! (81% zone 4).
New 3mm insoles in F-lites.

Thursday Dec 1, 2011 #

10 PM

Road bike intervals 32:00 [3] 10.0 mi (18.8 mph) +30m
ahr:138 max:175 slept:7.0

6 Laps of Wildwood ring road. All slow laps. Getting cold out now, nearly freezing. Really do need a turbo trainer or I'll be hibernating.

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