Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Old Daniel

In the 31 days ending Mar 31, 2015:

activity

time

miles

off road

22:12:03

127.3

(10:28)

204.86

(6:30)

orienteering

8:56:15

35.92

(14:56)

57.8

(9:17)

road run

50:00

4.0

(12:30)

6.44

(7:46)

Total

31:58:18

167.21

(11:28)

269.1

(7:08)

1:43

0:00

» now

Tuesday Mar 31, 2015 #

off road 56:52 [3] 6.0 mi (9:29 / mi)

BOK Running Chipping Sodbury. Run in light just. Seemed to be going faster than normal and went up to hill fort.
sneezing and showing signs of cold- could JK weekend be approaching!

Monday Mar 30, 2015 #

orienteering tempo (Urban) 44:17 [4] 6.4 km (6:55 / km)

Had intended to do an interval session but still windy so suspected it might be a bit rubbish. Ran the Stoke Gifford Urban course from last year.
I looked at the times and Tommi did 43.26 so my times about right

Sunday Mar 29, 2015 #

off road 1:25:15 [3] 8.0 mi (10:39 / mi)

Strong windy and rain scuppered plans for the day. Ran late pm form home as the weather improved. Wood, Purdown, Eastville & Frome valley then a couple of extra hills on Purdown

Saturday Mar 28, 2015 #

off road 1:07:30 [3] 7.0 mi (9:39 / mi)

Leigh woods loop, to minimise weather. Time a bit messed up, but going quite well today. Alas Nightingale valley now has an improved cycle path so challenge is now the contours rather than the mud and the contours. Times for this run should be shorter

Friday Mar 27, 2015 #

off road 56:51 [4] 5.5 mi (10:20 / mi)

Purdown run quite dry but still ran through the satellite tower rather than straight. Trying quite hard - not too bad a time

Thursday Mar 26, 2015 #

road run 30:00 [3] 2.5 mi (12:00 / mi)

Run round the Docks with Ash he seems to be in good form and injury free but is looking up a long tunnel that us old gits visit after injury in terms of return to fitness.

Wednesday Mar 25, 2015 #

off road 1:08:18 [3] 7.0 mi (9:45 / mi)

Blaise Castle not usual route as had not charged headlight and so needed to return to car on road- plenty of hills & plenty of tarmac for off road run.
Valley -top of zig/ zag, Castle, loop of field, valley Colin's Hill, along leg and back- down pebbled track and road

Tuesday Mar 24, 2015 #

off road 1:00:00 [3] 6.0 mi (10:00 / mi)

BOK run Long Ashton into Ashton Court - running with Pete most of the time. quite a lot of climb- Michael and Ifor just ran away on the last hill -should have done a bit better.

Monday Mar 23, 2015 #

Note

Tired after work - needed the day off

Sunday Mar 22, 2015 #

1 AM

off road 15:00 [2] 1.0 mi (15:00 / mi)

Extended warm up

2 AM

orienteering 1:18:42 [5] 10.2 km (7:43 / km)

Wessex Galloppen at Rushmore- beautiful spring day. A joy to run round the forest- not the worlds best forest or best course but fair - a complete contrast to yesterday. Chris Kelsey beat me - the difference actually was made up on the two legs I was snagged in heavy bramble- so perhaps the rub of the green went his way for a change. Been a good contest with Chris this spring.

Saturday Mar 21, 2015 #

off road 15:00 [2] 1.0 mi (15:00 / mi)

Warm up

Note

A rubbish week this week but that's just how it goes

2 AM

orienteering race 1:19:58 [4] 6.0 km (13:20 / km)

NGOC at Mallards Pike. Reluctant to comment on this race 3 or 4 legs with huge times including one of 15 mins. Really don't know why it went so wrong. Perhaps a reaction to a difficult work week, A surprise and a knock to the confidence

Friday Mar 20, 2015 #

off road 1:10:09 [3] 7.0 mi (10:01 / mi)

Blaise run in the light -up small tracks in the valley. Knees a bit stiff but thought I might have been a bit quicker

Thursday Mar 19, 2015 #

Note

Got home after eight again but did not bother tonight

Wednesday Mar 18, 2015 #

road run 20:00 [2] 1.5 mi (13:20 / mi)

Very late leaving work- token jesture. Just to blow off a couple of cobwebs

Tuesday Mar 17, 2015 #

Note

STEVE NICHOLSON

C • Pub quiz 1

off road 1:00:09 [3] 6.0 mi (10:02 / mi)

BOK run from Frampton Cotrell. Quite steady and then a short effort a bit disappointed to tail off the others

1 AM

off road 15:00 [3] 1.0 mi (15:00 / mi)

Warm up along Frome

Monday Mar 16, 2015 #

off road (flat efforts ) 30:00 [5] 2.5 mi (12:00 / mi)

Downs - a bit short of time so a different interval session 16 x 1 min with 30 secs

Sunday Mar 15, 2015 #

1 AM

off road 10:00 [2] 1.0 mi (10:00 / mi)

Warm up

2 AM

orienteering race 56:53 [5] 6.5 km (8:45 / km)

Fonthill compassport cup. On the positive no major miatakes, splitbrowser quite straight, on the negative quite a bit behind peers. Not an area/ course where many will hgave lost much time. Quite a lot of hesitations, and not quite finding controls. trying quite hard but result a bit frustrating.

Saturday Mar 14, 2015 #

orienteering 1:43:00 [2] 10.0 km (10:18 / km)

Merther Mawr - running previous courses -focus on good technique-pretty rusty-lots of scope for improvement

Friday Mar 13, 2015 #

off road intervals (flat efforts ) 55:00 [5] 4.5 mi (12:13 / mi)

11 x 2 mins with 90 secs -Oldbury Court. Going much further in the light -seem to have covered the route in one less. Difficult to count when you get into some of these sessions. Very slow on the return journey must have pushed quite hard

Thursday Mar 12, 2015 #

off road 1:02:35 [3] 5.5 mi (11:23 / mi)

Standard Purdown run with a headlight. Good night for running and seemed to be going well till very muddy below satellite tower. Slightly disapointed with time thought i was running cleanly

Wednesday Mar 11, 2015 #

off road intervals (flat efforts ) 40:00 [5] 4.0 mi (10:00 / mi)

BAWA field 9x2mins with 90 secs. Lots of traffic so started in the light but quite dark when I finished. Breathing not fantastic nor distances but a session done.

Tuesday Mar 10, 2015 #

1 AM

off road 25:00 [2] 2.0 mi (12:30 / mi)

Got to Portishead early, lovely late evening with sun setting over estuary so took opportunity for short run in the light

2 AM

off road 1:12:00 [3] 7.5 mi (9:36 / mi)

BOK run from the Windmill- good route and nice night for running. Ifor took an extension put in an effort along the dockside - a little disappointed not to be able to respond but kept going which made it an honest session.

Monday Mar 9, 2015 #

off road 1:10:00 [3] 7.0 mi (10:00 / mi)

Not a particularly nice night ran with headlight in Purdown. Started just pottering but then rather than,make it a short run ran up east side of Frome, Eastville Park etc. -going much better in the second half.

Sunday Mar 8, 2015 #

1 AM

off road 10:00 [2] 0.8 mi (12:30 / mi)

Warm up

2 AM

orienteering 1:23:21 [5] 9.2 km (9:04 / km)

Tidworth -Silbury Hiill. A bit of an opportunity missed running quite well but a large number of quite small misses in what is essentially an easy area. Just a little more care required with the navigation. Quite a bit to work on in the next few weeks

Saturday Mar 7, 2015 #

off road 1:26:40 [3] 8.0 mi (10:50 / mi)

Tinsel Trot from lower car park. 65.14 to top. Not to wet on top. Ideal running conditions -spring day. Shorts and t shirt -very encourgaing

Friday Mar 6, 2015 #

off road intervals (flat efforts ) 55:30 [3] 4.5 mi (12:20 / mi)

Oldbury court 12 X 2 mins with 90 secs -get much further in the light and the longer break. ideal running conditions this evening.

Note

Mojo seems to be back

Thursday Mar 5, 2015 #

off road 1:12:00 [3] 7.0 mi (10:17 / mi)

Blaise Run concrete road out in light - fast back with headlight -slow had put on flat shoes (wrong) so very slow down last hill. Time is a guess as I forgot to look

Wednesday Mar 4, 2015 #

off road intervals (flat efforts ) 42:00 [5] 4.0 mi (10:30 / mi)

BAWA field. 9 x 2 mins with 90 secs. Quite dark and gloomy by time I finished but did not need light. Would like to have been getting a bit further but not too bad.

Tuesday Mar 3, 2015 #

off road 1:01:00 [3] 7.0 mi (8:43 / mi)

BOK run from Inn on the Green -Filton Golf course - Training rather than run- chasing Michael, Tommi fit from x country skiing and guest appearance from Richard. I do like this run

Monday Mar 2, 2015 #

off road 1:10:14 [3] 6.5 mi (10:48 / mi)

Purdown run -round wood at start and finish. Started in light but end with headlight- first time I have really trained since return from Portugal

Sunday Mar 1, 2015 #

1 AM

orienteering 25:00 [2] 3.0 km (8:20 / km)

Ran to and from start with Laura

2 AM

orienteering 1:05:04 [5] 6.5 km (10:01 / km)

Cawthorne wood. Lots of tracks but forest had lots of brashings and brambles. Found it very hard work. Splits much better where I could run. missed no 2 quite badly and silly map misread at 14. Control 8 did not use track and just very slow.
No complaints about the planning just not an area I would rush back to.
Really enjoyed weekend largely due to David and Laura's hospitality

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