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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: candyman

In the 31 days ending Jan 31, 2009:

activity # timemileskm+m
  Running15 14:02:48 96.83(8:42) 155.83(5:25) 1760
  Bouldering5 7:55:00
  Gym3 2:20:00 2.49 4.0
  Orienteering1 33:49 2.86(11:50) 4.6(7:21) 12015 /15c100%
  Climbing1 20:00
  Running Drills1 15:00
  Total20 25:26:37 102.17 164.43 188015 /15c100%
  [1-5]16 17:21:37

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Wednesday Jan 28, 2009 #

Running warm up/down (SYO Club Night) 25:00 [1] 4.0 km (6:15 / km)
shoes: Brooks Adrenaline GTS 8

Jog from home down to Pearson and then back up the hill home after the club night.

Running Drills (SYO Club Night) 15:00 [1]
shoes: Brooks Adrenaline GTS 8

Some indoor orienteering activities lead by JennyJ. More fun than I thought it was going to be but I still think I would have preferred bouldering... shame my wife is such an orienteering geek!

Monday Jan 26, 2009 #

Running (Tree Hippies Run) 53:00 [3] 11.0 km (4:49 / km) +180m 4:27 / km
shoes: Nike Structure Triax 11

Lunchtime run with Steve from work around the tree hippies loop. Had a good chat about running related to orienteering, tapering and control of anxiety under pressure in cycling, running and orienteering. Luckily Steve was quite able to continue the conversation by himself as we headed up the big hill.

Sunday Jan 25, 2009 #

Running long (Road Run) 1:28:00 intensity: (38:00 @2) + (50:00 @4) 18.0 km (4:53 / km) +425m 4:22 / km
shoes: Brooks Adrenaline GTS 8

Jogged down to Pete's and met up with him and Baker for a long road run. Was a cruise for them but a good tempo pace for me, headed out through Broomhill to Hunters Bar and out Ecclesall Road to Long Line and Ringinglow. Didn't want to hold them up any more so headed home back down Porter Brook Valley to Forge Dam then Chorley Road, Carsick Hill Road, Sandygate Road, Lydgate Lane, across the park and down dogshit alley and home.

Saturday Jan 24, 2009 #

Running race (Northern XC) 44:13 [5] 6.43 mi (6:53 / mi) +125m 6:29 / mi
shoes: adidas Neptune XS (spikes)

Ankle deep, thick, sticky mud, and that was just in the Hallamshire tent. Started a bit steadier than at the Yokshires and tried to maintain a steady tempo through the race despite the mud, hills and other runners. Massive improvement from last years Northerns, around 200th rather than around 350th last time and 10 mins behind Steve Vernon rather than 12 mins (and he's in better shape now as well).

Running warm up/down (Northern XC) 30:00 [2] 5.0 km (6:00 / km)
shoes: adidas Neptune XS (spikes)

Longer warm up jog and a couple of half hearted strides then a short jog after the race. No point in wearing trainers for the warm up or down since the whole course was so muddy and soft that any cuishioning or stability was pointless.

Wednesday Jan 21, 2009 #

Bouldering (t'works) 2:00:00 [0]

Long session at the works tonight. Arrived and did a few of the new problems on the new volumes with OJ and ticked off a couple of the browns that I had been working on for the last couple of weeks. Moved on to the competition wall and did a few of the problems there until OJ and JennyJ left for home and then as exhaustion was setting in did a few easier routes with MrsB.

Tuesday Jan 20, 2009 #

Running intervals (Hallamshire Track) 1:01:00 intensity: (35:00 @2) + (26:00 @5) 10.0 km (6:06 / km)
shoes: Nike Structure Triax 11

Long warm-up then got in to some long intervals, starting each interval at 5'50

1100m (3'36)
1100m (3'24)
400m (1'20) hadn't recovered from the previous effort
800m (2'32)
800m (2'30)

I don't like running slow but I'm not fit enough to run fast. After the first my aim was to do 4 x 1100m faster than 3'40, the second 1100 kind of blew that out of the water but it did feel good to be sort of running fast.

Monday Jan 19, 2009 #

Running warm up/down (Gym) 10:00 [2] 2.0 km (5:00 / km)
shoes: nike zoom elite 3

New record for the run down to the gym, partly because it was freezing cold and partly because I made the mistake of telling KC that we broke the record last week when we were running late and she is overly competitive. We were a lot slower on the way back home.

Gym (S10) 45:00 [3]
shoes: nike zoom elite 3

Seated row, 3 sets of leg press, 2 sets of dumbell bench press, 2 sets of back squats, 1 set front squat, 1 set split squat and some chin ups with OJ. Saw Camel waiting to use the squat bar as well. Spent another 25 minutes spinning on the exercise bike while I waited for KC to finish her spin class.

Sunday Jan 18, 2009 #

Bouldering (t'works) 1:30:00 [0]

Down to the works with KC, JennyJ and Rachael. Tried and completed most of the browns I hadn't got to yet plus finished off a couple I had tried before but not manged. Not too many left to finish off!

Running long (Kinder) 1:35:00 intensity: (35:00 @2) + (1:00:00 @4) 15.0 km (6:20 / km) +650m 5:12 / km
shoes: inov8 x-talon 215

Oli was on a mission from the start and I struggled for the first hour to try and keep in touch with the group who periodically stopped and waited for me to catch up. Not up to it today and was worried that John 'I have an all-weather t-shirt' Rocke could quite conceivably die of exposure if he had to keep on stopping and waiting for me so turned off and had an enjoyable (but much slower) slog through some peat groughs by myself before hitting the trail and jogging back to the cars. Listened to Neil's mix tape while I waited for the others to get back.

Saturday Jan 17, 2009 #

Climbing (Horseshoe Quarry) 20:00 [0]

Drove out to the quarry near stoney and climbed a route with Neil. Loads of bolted routes and plenty which *should* be within our ability but we were a bit tentative today. Was bitterly cold on the route as well.

Thursday Jan 15, 2009 #

Running intervals (Hallamshire Intervals) 50:00 intensity: (25:00 @2) + (25:00 @5) 10.0 km (5:00 / km)
shoes: adidas adistar control

From the Hallamshire clubhouse down to the street circuit across the road from middlewood park.

3 sets of 3 efforts (1min hill, ~1'15 across, 1 min hill)

After the first two efforts was having big trouble with my breathing, had to jog through the next two efforts before starting to pick up the pace a bit. Eventually got rid of some of the extra gunk in my lungs and my chest loosened up a bit and I was able to finish off doing the last set pretty well.

Should probably start taking my asthma seriously hasn't been right since the cats at Christmas.

Wednesday Jan 14, 2009 #

Bouldering (t'works) 1:45:00 [0]

Session down the works doing the brown circuit with Oli and Nails. Managed a few which defeated me last time and a few new ones. Still plenty yet to do. Big turn out with Hils, Phil, JennyJ, CB, RobB, Kim and KC all polishing off some tricky problems.

Tuesday Jan 13, 2009 #

Running intervals (Hallamshire Track) 51:00 intensity: (10:00 @1) + (10:00 @3) + (31:00 @5) 6.0 km (8:30 / km)
shoes: adidas adistar control

Got to track late after a busy day at work, luckily everybody else also seemed to be running late so I had time to jog a couple of laps before the run throughs and drills.

Joined in the 'speed session' with Sprot Jnr, Scott, Armand and Dean.

1200m (3'46)
5'06 rec
200m (28.5)
3'45 rec
250m (37.0) - I think I'm in trouble
3'26 rec
300m (50.8) - yep!
6'00 rec

We followed this up with 7 x 200m with 30 sec recovery, taking turns leading. I did most in around 35 seconds, apart from the third, which I had to lead, in 31. The last one was 40 seconds after i had fallen apart completely.

You just don't get this sort of pain doing long intervals, gotta love it!

Walked/stumbled around a lap and then jogged a lap.

Monday Jan 12, 2009 #

Running (Lunchtime 'Jog') 55:00 [3] 12.0 km (4:35 / km)
shoes: Nike Structure Triax 11

Lunchtime run with Steve and Dave Rollins From work to Darley Bridge across the bottom of Stanton Moor and past the hippies to Rowsley and then back to the office along the river.

Gym (Team G) 35:00 intensity: (5:00 @1) + (30:00 @2) 2.0 km (17:30 / km)
shoes: nike zoom elite 3

Record time for the run down to the gym because Kel was running late for spin class, I did an extra 10 minutes warm-up on the bike then three sets of squats and three sets of leg press. Finished off with some stretching and then jogged back home with KC once the spin class was finished.

Let down by both my training partners today, although it is possible that OJ had been in and out before I got down there.

Sunday Jan 11, 2009 #

Running warm up/down (Tankersley) 20:00 [1] 2.0 mi (10:00 / mi)
shoes: inov8 x-talon 215

A longer warm-up (since we got to the start too early) and then a very short cool-down. Feeling a bit sluggish after the race yesterday.

Orienteering race (Tankersley) 33:49 [4] **** 4.6 km (7:21 / km) +120m 6:30 / km
spiked:15/15c shoes: inov8 x-talon 215

Colour coded at Tankersley, scale 1:7500, lots of contour detail. Sounds like middle distance style orienteering to me so logically I decided to do a middle distance length course. Not sure how helpful at this stage of the season it is just to run an orienteering course, if I was serious about getting the most out of the session, considering how little orienteering I have done recently, I would have split the course up into sections and practiced a specific skill on each section, trying to maintain full concentration and having a short break to refocus and regather between each section. I didn't do this because I'm not really that motivated to be the best orienteer I can be at the moment.

Bouldering (Matrix) 1:10:00 intensity: (1:00:00 @0) + (10:00 @1)

In an effort to prove Jenny right (I wouldn't dare try to prove her wrong) I headed down to the Matrix to do some extra homework. Jogged down and then also jogged home. The run back home up the hill was tough.

Saturday Jan 10, 2009 #

Running race (Yorkshire XC) 40:35 [5] 6.62 mi (6:08 / mi) +165m 5:41 / mi
shoes: adidas Neptune XS (spikes)

Yorks XC at Rotherham, started off slow and then tried to gradually accelerate through the race, emphasis on the word TRIED. I aimed to avoid getting lapped and to run faster than 4 min/km and was happy to manage them both. It looks my intensive training block between Christmas and New Year really paid dividends.

Running warm up/down (Yorkshire XC) 25:00 [1] 4.0 km (6:15 / km)
shoes: Nike Structure Triax 11

A bit of random jogging around before the race and then most of a short lap after.

Thursday Jan 8, 2009 #

Running intervals (Hallamshire Intervals) 30:00 intensity: (20:00 @2) + (10:00 @4) 3.5 mi (8:34 / mi)
shoes: Nike Structure Triax 11

10 min warm-up, 10 minutes of intervals and 10 minute cool-down. Very concerned about Saturday.

Wednesday Jan 7, 2009 #

Bouldering (t'works) 1:30:00 [0]

luverly new brown circuit, got around about half of them, only one that I failed miserably on the rest knocked them off or got close. Can't wait to get back and finish off the circuit.

Monday Jan 5, 2009 #

Gym (S10) 1:00:00 [2] 2.0 km (30:00 / km)
shoes: nike zoom elite 3

Jogged down to the Gym, straight in to some squats and then a mega core workout with Kim. Finished off with a spin on the exercise bikes and then jogged back home with KC.

Saturday Jan 3, 2009 #

Running (Stag Run) 1:50:00 [2] 19.0 km (5:47 / km)
shoes: montrail phoenix

Rob's Stag Run, From LJs to Palmer Challenges at the Quarry near Mother Cap, to Fox House, to the Norfolk, to the Sportsman, to the Shining Sheff and then after hopping on the bus from Crosspool home.

Particular thanks to Ricky for the whisky at the Norfolk, just what I needed.........

Thursday Jan 1, 2009 #

Running (High Force) 55:00 [3] 6.2 mi (8:52 / mi) +215m 8:00 / mi
shoes: adidas goretex

Nice run around High Force with some spectacular views of the waterfall and surrounding Winter wonderland with RobB and OJ. Faffed about for the first 15 minutes trying to find a way down to the river but then a nice solid run around the lower and upper bridges.

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