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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: simonw

In the 31 days ending Jul 31, 2014:

activity # timemileskm+m
  Running13 44:12:46 158.56(16:44) 255.18(10:24) 7730
  Mountain biking9 11:40:11 98.7(8.5/h) 158.85(13.6/h) 2184
  Orienteering4 4:56:35 20.01(14:49) 32.2(9:13) 617
  Road bike11 4:04:15 68.26(16.8/h) 109.85(27.0/h) 671
  Walking2 3:45:18 7.09(31:47) 11.41(19:45) 507
  Total35 68:39:05 352.63(11:41) 567.5(7:16) 11709
  [1-5]34 67:06:43

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Thursday Jul 31, 2014 #

7 PM

Mountain biking 30:05 [1] 1.95 mi (3.9 mph) +46m
shoes: On-One 45650B

Supposed to go for a ride. Ended up down the BMX trails chatting with Aston.
Fundraiser jam on Sunday. Don't think anyone on here will be interested somehow.

Wednesday Jul 30, 2014 #

1 PM

Walking 2:13:22 [1] 3.13 mi (42:37 / mi) +197m 35:38 / mi
shoes: Inov8 Trailroc 255 3 Ink/Or

Took Mary over the Roaches. Kept asking where the pub was. Just like her Mother.
8 PM

Mountain biking 1:02:03 [3] 9.99 mi (9.7 mph) +217m
shoes: On-One 45650B

Leg stretching chase ride

Tuesday Jul 29, 2014 #

7 PM

Running 35:41 intensity: (1:12 @0) + (42 @1) + (5:26 @2) + (3:30 @3) + (13:24 @4) + (11:27 @5) 3.02 mi (11:48 / mi) +71m 11:00 / mi
ahr:141 max:190 shoes: Inov8 Trailroc 255 3 Ink/Or

Chasers Tuesday run. Barely running as started out with Garry and ended up with Kelvin. Probably the right pace considering

Monday Jul 28, 2014 #

9 PM

Road bike 20:33 [2] 5.32 mi (15.5 mph) +71m
shoes: Forme Reflex road bike

Friday Jul 25, 2014 #

6 PM

Running 35:41:12 [2] 105.69 mi (20:16 / mi) +6160m 17:09 / mi
shoes: Inov8 Trailroc 255 3 Ink/Or

Lakeland 100.
Back again for a 4th attempt at trying to break 30 hours. Wasn't expecting to this time as training has dwindled away to next to nothing in the run up to it. 200 miles short on the previous 2 years running wise but a fair bit more cycling. Running has also been not really running. More BG support type stuff instead of racing.

So. I had the day off on the Friday to avoid undue stress and left in good time at around 11am to arrive well before the 4:30 registration cutoff. Didn't arrive until 5:00. Race started at 6. Compulsory briefing was drawing to a close but luckily managed to persuade them to kit check and register me. Not the greatest of starts. I was so stressed out. Some geezer singing nessum dorma on the start line and I was still getting my kit ready.
Managed to start on time and spent the first hour or so trying to settle down. Not enjoying it at all.

Running down to CP1 the field opened up a bit and I could start running properly. Getting into some form of pace I left CP1 without stopping and set off for Boot, then Wasdale where I was a bit down on last years time but nothing to worry about. The evening had been hot and balmy and cooled little during the coming night.

Wasdale up to black sail went ok and energy was good although I hadn't eaten much yet. Still feeling good on the descent I hit the Lake shore and started to run a bit harder. By the time I arrived at Buttermere I was bolloxed. The stresses of earlier had caught up and I was just dog tired. Some black coffee and a bit of food didn't spark any reaction so I just headed off anyway and waited for the energy to arrive.

It just got worse going around Whitelass and I had to just turn my light off and get my head down for a couple of minutes. This helped the tiredness but it was slow going to Braithwaite.
Took a long time in Braithwaite hall and couldn't even run the road section to Keswick. Saying that I was walking as fast as the folk around me were running. Same old story around Glenderraterra. Had to get my head down again but was nice to watch the sunrise as I did.

Picked up a great deal at Blencathra centre and Jase Lewis on hot dog serving duties cheered me up no end.
Not too bad between Blencathra and Dockray. Ran the whole railway section again but coach road proved a slog as always. Didn't stay long at Dockray so thought the change around was coming. Sub 30 could still be on.

Energy dipped again sadly right past Aira Force but managed to muster a 100 step run/100 step walk strategy to reduce the grind on the roads through Dacre. Amazingly arrived at Dalemain before the 50 had started.
Feet were a bit sore so changed into Drymax max pros complete with holes in both heels.

I was struggling to run at all after that so resigned myself to walk the next 40 miles and enjoy the views. That's pretty much what happened.
The 50 runners passed my on the road climb out of pooley bridge. I'd stopped for and Ice cream in the shop which went down well last year and didn't disappoint again.
A group of 4 passed first inc Kim Collison then big ginger 'Rob Krar' bearded Marcus Scotney a minute or so behind. Lots of Krar style beards this year.

Howtown was chaos. The 50ers were all over the place hogging the hose pipe. It was pretty hot though. Instead of leaving I had a sit down and enjoyed the sun before tackling fusedale. Quite disturbing seeing the state of some 50 runners up here. Not even 10 miles in looking worse than I did.
Just more slow going along Haweswater to Mardale. I didn't hang about at Mardale just carried on up the climb. I was clearly having a bad day.
Through to Kentmere for pasta! Not done pasta for a while. Worth a try but no joy on the energy and tiredness front.
Rain came just as it was going dark for the second time and in the exact same spot as last year. Top of Garburn pass.

Headtorch went on. Petzl NAO arrived on the day of the race and charged in the car on the way up. Still had full battery even after the first night. Was looking at the ground most of the time though, set on low reactive. Crackin' bit of kit. Pissed that they've just announced the new one though. This one'll have to do for me.

Took a few minutes at Ambleside for another sit down. Carnage in here as well with folk dropping out. Got no staying power these lot. I was in it for the long haul.
Mark Dalton had come out to meet me at Chapel Stile and he'd ended up helping out. The trauma unit had been called out twice for hyperthermic cases. He ran from the checkpoint and intercepted me along the river. we walked in to Chapel Stile together. I ate a couple of bowls of stew here chatted a bit before heading off. He stayed with me until the top of the next climb then went back to his holiday cottage.
Tiredness returned heading over to the unmanned CP at Bleat Tarn and I was almost sleep walking.

Couldn't believe it when approaching Tilberthwaite quarry at 100 miles in. It was coming daylight again. Never thought I'd see 2 whole nights through on this race. Slow but steady walking then all the way to the finish for a PW time but expected after the first nights tiredness.
Only a few hours behind the winner who'd finished at about 2pm the previous afternoon.

Turned out to be not really a race for me this year but a nice couple of days out on't fells non the less.

Tuesday Jul 22, 2014 #

7 PM

Running 39:37 intensity: (5:59 @0) + (2:56 @1) + (11:46 @2) + (11:02 @3) + (7:22 @4) + (32 @5) 3.65 mi (10:51 / mi) +122m 9:50 / mi
ahr:123 max:172 shoes: Inov8 Trailroc 255 3 Ink/Or

Chasers Tuesday run from Penko Bank
Took the boy to keep it slow. Joe Holland and Sister were there also.
Quite warm out but not moving that quick.

Monday Jul 21, 2014 #

9 AM

Road bike (commute) 7:00 [0] 2.0 mi (17.1 mph)
shoes: Forme Reflex road bike

12 PM

Road bike (commute) 7:39 [3] 2.12 mi (16.6 mph) +6m
shoes: Forme Reflex road bike

Road bike (commute) 7:38 [3] 2.0 mi (15.7 mph) +40m
shoes: Forme Reflex road bike

5 PM

Road bike (commute) 10:42 [3] 2.64 mi (14.8 mph) +39m
shoes: Forme Reflex road bike

Sunday Jul 20, 2014 #

1 PM

Mountain biking 2:10:17 [1] 12.8 mi (5.9 mph) +196m
shoes: On-One 45650B

MTB from German cutting. Kids in tow. Mary protesting on occasion but promise of ice cream got her motivated.
4 PM

Road bike 2:23:14 intensity: (20 @0) + (2:03 @1) + (30:51 @2) + (1:48:24 @3) + (1:36 @4) 40.89 mi (17.1 mph) +369m
ahr:133 max:153 shoes: Forme Reflex road bike

#B1keW4nk1ng
Seems to sum it up really.
Felt pretty good throughout which is understandable. It's only riding after all.

Saturday Jul 19, 2014 #

2 PM

Mountain biking 1:47:45 [1] 9.45 mi (5.3 mph) +184m
shoes: On-One 45650B

Dragged the boy out for an explore just like pre trail centre days. Wet roots were a pain and we both fell off.
Mostly on forest trails with just a bit of follow the dog. Had a couple of sprints on 'time for a brew' to bag a top 10.
Pot hunter.
7 PM

Running 4:25 intensity: (6 @1) + (40 @2) + (3:18 @3) + (21 @4) 0.41 mi (10:53 / mi) +25m 9:08 / mi
ahr:136 max:151 shoes: Inov8 X-Talon 212 5

Running intervals 24:02 intensity: (2 @0) + (1:32 @1) + (2:46 @2) + (4:47 @3) + (14:55 @4) 3.12 mi (7:42 / mi) +3m 7:41 / mi
ahr:144 max:163 shoes: Inov8 X-Talon 212 5

6x3 min intervals w/1min rec.
Still lacking enthusiasm on the running side of things. Felt slow and lethargic on these. With dog.

Running 7:04 intensity: (2:57 @0) + (1:32 @1) + (2:23 @2) + (12 @3) 0.6 mi (11:49 / mi) +3m 11:38 / mi
ahr:101 max:127 shoes: Inov8 X-Talon 212 5

Thursday Jul 17, 2014 #

6 PM

Mountain biking 1:41:51 intensity: (13:36 @0) + (4:16 @1) + (17:32 @2) + (29:30 @3) + (33:19 @4) + (3:38 @5) 15.47 mi (9.1 mph) +456m
ahr:130 max:178 shoes: On-One 45650B

Crackin' ride out from Brocton over to Follow the dog and some other trails on the way back. Good conditions. Not too dry and dusty. Thursdays seem to be about the best night for folk not being in the way.
Concluded that this is the first bike I've had that seems to fit me. I've never been able to raise my HR that high on any other bike because power doesn't get to the wheels.

Wednesday Jul 16, 2014 #

12 PM

Running 53:58 intensity: (1:26 @0) + (2:50 @1) + (8:00 @2) + (22:24 @3) + (19:18 @4) 5.85 mi (9:14 / mi) +229m 8:14 / mi
ahr:138 max:163 shoes: Inov8 X-talon 212 7 Or/Bk/Bu

Croyde - Baggy point - Putsborough sands and back.
Warm out. Love the SWCP. Bit long to do a multi-day adventure though.

Tuesday Jul 15, 2014 #

8 AM

Road bike (commute) 6:42 [3] 2.13 mi (19.1 mph) +3m
shoes: Forme Reflex road bike

12 PM

Road bike (commute) 7:26 [3] 2.03 mi (16.4 mph) +40m
shoes: Forme Reflex road bike

6 PM

Mountain biking 13:41 intensity: (6:18 @0) + (8 @1) + (26 @2) + (6:49 @3) 3.27 mi (14.3 mph) +16m
ahr:68 max:118 shoes: On-One 45650B

Running 20:19 intensity: (1:24 @0) + (5:36 @1) + (7:20 @2) + (3:58 @3) + (2:01 @4) 1.41 mi (14:25 / mi) +82m 12:12 / mi
ahr:118 max:155 shoes: Inov8 X-talon 212 7 Or/Bk/Bu

Run back to start interrupted by me finding Henry and Adam together walking up he main path. They split when they saw me. Followed Henry for last 3 of his controls. Found them alright.

Orienteering 47:13 intensity: (3:39 @0) + (20:56 @1) + (13:10 @2) + (9:27 @3) + (1 @4) 2.18 mi (21:40 / mi) +56m 20:04 / mi
ahr:112 max:148 shoes: Inov8 X-talon 212 7 Or/Bk/Bu

Corridor orienteering evidently. Couldn't do it. Completely clueless. Gave up at the far side of the map and turned gps off to end the frustration.

Mountain biking 16:36 intensity: (1:30 @0) + (2:07 @1) + (5:31 @2) + (7:02 @3) + (26 @4) 3.25 mi (11.7 mph) +98m
ahr:121 max:152 shoes: On-One 45650B

Monday Jul 14, 2014 #

5 PM

Running 58:43 intensity: (21 @0) + (48 @1) + (10:33 @2) + (29:52 @3) + (14:28 @4) + (2:41 @5) 6.25 mi (9:24 / mi) +228m 8:26 / mi
ahr:139 max:178 shoes: Inov8 Trailroc 255 3 Ink/Or

With Fly on the Chase. Threw in some hills and a fair bit of bracken bashing.
Felt quite strong.
Spotted Sue's personal trainer giving somebody a hard time, bootcamp style. Couldn't make out who it was. Pushups on millenium sundial stones.

Tried to send the Jacob's ladder climb below four minutes but failed miserably. Grass needs to die back.

Sunday Jul 13, 2014 #

6 PM

Running 1:41:47 intensity: (12:30 @0) + (2:11 @1) + (8:09 @2) + (20:41 @3) + (54:11 @4) + (4:05 @5) 11.86 mi (8:35 / mi) +250m 8:03 / mi
ahr:133 max:175 shoes: Inov8 Trailroc 255 3 Ink/Or

Time for a run on the chase. Feeling way too fresh.

Saturday Jul 12, 2014 #

1 PM

Walking 1:31:56 [1] 3.96 mi (23:13 / mi) +310m 18:40 / mi
shoes: Inov8 Trailroc 255 3 Ink/Or

Walk out on the long Mynd with Henry and Fly. Stopped to help some DofE who'd got lost on Yearlet. Wrong man to ask really but got them back on track regardless.

Friday Jul 11, 2014 #

8 AM

Road bike 7:04 [3] 2.13 mi (18.1 mph) +7m
shoes: Forme Reflex road bike

1 PM

Road bike 9:54 [3] 2.61 mi (15.8 mph) +36m
shoes: Forme Reflex road bike

Thursday Jul 10, 2014 #

8 AM

Running 18:19 [3] 2.27 mi (8:04 / mi)
shoes: Inov8 Trailroc 255 3 Ink/Or

Into work on towpath
4 PM

Running 28:11 [3] 3.48 mi (8:06 / mi) +54m 7:44 / mi
shoes: Inov8 Trailroc 255 3 Ink/Or

Home from work on towpath through Bluebell 'dullsville' Hollow.
7 PM

Mountain biking 1:46:32 intensity: (15:21 @0) + (7:43 @1) + (21:46 @2) + (36:21 @3) + (24:59 @4) + (22 @5) 17.8 mi (10.0 mph) +442m
ahr:126 max:169 shoes: On-One 45650B

Fair MTB ride. Felt stronger upper body wise on climbs. Still seriously weak.
Descending like a tit. Procrastination? Probably should be running

Wednesday Jul 9, 2014 #

8 AM

Road bike (commute) 9:14 [2] 2.37 mi (15.4 mph) +16m
shoes: Forme Reflex road bike

11 AM

Road bike (commute) 7:09 [2] 2.03 mi (17.0 mph) +44m
shoes: Forme Reflex road bike

Tuesday Jul 8, 2014 #

9 PM

Mountain biking 48:41 [3] 8.68 mi (10.7 mph) +222m
shoes: On-One 45650B

Missed the pursuit race again because of the school play. No real desire to run it anyway. Seemed to have hit a mental brick wall.

Monday Jul 7, 2014 #

8 PM

Running 56:57 [3] 5.98 mi (9:31 / mi) +162m 8:47 / mi
shoes: Inov8 Trailroc 255 3 Ink/Or

Bracken and nettles have started to die down a bit on the well used paths making it a bit more enjoyable. Fly still struggles in the warm.

Sunday Jul 6, 2014 #

10 AM

Orienteering 1:45:24 [2] 8.15 mi (12:56 / mi) +160m 12:11 / mi
shoes: Inov8 X-talon 212 7 Or/Bk/Bu

Capite Wood, Sussex.
Full compliment of courses to keep the parents busy during the YBT final.
Another weekend of long run training missed so went for the Brown to cut my losses. Found it quite straight forward for more than my usual attention span of 10 controls and even got to around 20 of the 26 before my mind wandered.
One minute I was on it, the next it was like I'd been teleported to another county. All the good work lost in the final few controls. Bugger it!

Saturday Jul 5, 2014 #

1 PM

Orienteering 1:44:30 [2] 6.53 mi (16:00 / mi) +277m 14:08 / mi
shoes: Inov8 X-talon 212 7 Or/Bk/Bu

Pressure was on. Control hanging for the kids. A spot of control flow training around this Rivers Wood area by Haywards heath the day before YBT final. Decent little area which kept them busy for 10 minutes.

Thursday Jul 3, 2014 #

1 PM

Running 49:46 [3] 3.67 mi (13:34 / mi) +291m 10:53 / mi
shoes: Inov8 X-talon 212 7 Or/Bk/Bu

Damn inconvenience this working malarky. Half way up Garburn pass and the phone goes off. Need some days off in the hills.
Had to be back for school new starters evening at Walton

Tuesday Jul 1, 2014 #

5 PM

Mountain biking 14:08 intensity: (1:05 @0) + (7:13 @1) + (5:02 @2) + (48 @3) 3.28 mi (13.9 mph) +20m
ahr:109 max:140 shoes: On-One 45650B

Ride home from O training

Running 12:45 intensity: (12 @1) + (33 @2) + (7:40 @3) + (4:20 @4) 1.31 mi (9:44 / mi) +50m 8:42 / mi
ahr:143 max:165 shoes: Inov8 X-talon 212 7 Or/Bk/Bu

Flag collecting

Orienteering 39:28 intensity: (1:09 @0) + (28 @1) + (7:36 @2) + (15:18 @3) + (13:52 @4) + (1:05 @5) 3.15 mi (12:32 / mi) +124m 11:10 / mi
ahr:140 max:174 shoes: Inov8 X-talon 212 7 Or/Bk/Bu

Good training for this area. Map was albino and had no paths.
Noticed I did alright when reading the terrain and only messed up on the one where I took a bearing.

Mountain biking 17:18 intensity: (58 @0) + (3:55 @1) + (6:40 @2) + (5:22 @3) + (23 @4) 3.25 mi (11.3 mph) +98m
ahr:119 max:148 shoes: On-One 45650B

Ride to O training. Henry on Stodge's old road bike.

Mountain biking 51:14 intensity: (15:35 @0) + (2:00 @1) + (16:23 @2) + (16:14 @3) + (1:02 @4) 9.51 mi (11.1 mph) +189m
ahr:109 max:152 shoes: On-One 45650B

The ride I tried to do yesterday. Fire trails mostly. Saw Tom Bish walking home. Joked that I was out to take a few of his Dad's KOMs, no chance. Managed a third place on Brocton Road to Fredas Grave car park climb. Just ONE second behind Bish's dad. He was probably just cruising.
Dark Slade woods trails need more exploring.

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