Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: candyman

In the 31 days ending May 31, 2010:

activity	#	time	miles		km		+m
Running	22	18:37:26	127.59	(8:45)	205.33	(5:27)	4306
Orienteering	9	6:23:02	33.91		54.57		850
Running Drills	2	30:00	2.47	(12:07)	3.98	(7:32)
Total	30	25:30:28	163.97		263.89		5156
[1-5]	30	24:47:03

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Sunday May 30, 2010 #

4 PM

Running 1:13:05 [3] 9.95 km (7:20 / km) +730m 5:22 / km
shoes: Mizuno Wave Harrier

Run from our accommodation straight up the chairlifts to Santa Croce church at the bottom of the cliffs.

After a bit of indecision started on the shorter way home, just as well as it started raining for the last few minutes of the rain and our map was at risk of disintegrating.

Saturday May 29, 2010 #

8 AM

Running 36:15 [1] 6.56 km (5:32 / km) +161m 4:55 / km
shoes: Brooks Adrenaline GTS 8

Shorter run than planned but I am already well up on volume for the week and flying to the Dolomites today!

Had to drop the car off in attercliffe so run back home from there.

Friday May 28, 2010 #

6 AM

Running 1:19:22 [2] 15.0 km (5:17 / km) +182m 4:59 / km
shoes: Nike Structure Triax 11

Stumbled down to Rob's and then ran out Loxley. Struggle town this morning, did not enjoy the run back up the hill home.

Thursday May 27, 2010 #

5 PM

Running 1:10:04 15.7 km (4:28 / km) +180m 4:13 / km
shoes: Brooks Adrenaline GTS 8

Ran down to Hillsborough and then down to Pentagon Toyota for the Hallamshire session. Very different approach for me than usual, instead of running at the front and only managing half a session I ran at a more conservative pace and did the full session. Tried to keep the efforts at an aerobic/threshold pace but probably still ran a bit too quick.

two laps 1.4km 5:02
~ 1 min rec
one lap 0.7km 2:32
~ 1 min rec
two laps 1.4km 5:04
~ 1 min rec
one lap 0.7km 2:34
~ 1 min rec
two laps 1.4km 5:03

Wednesday May 26, 2010 #

6 AM

Running 32:30 [1] 6.0 km (5:25 / km) +75m 5:06 / km
shoes: Nike Structure Triax 11

morning run, kept it a bit flatter today, bit of a struggle.

Tuesday May 25, 2010 #

6 AM

Running (morning run) 30:49 [2] 5.26 km (5:52 / km) +162m 5:05 / km
shoes: Nike Structure Triax 11

All the way down to the river this morning and then back up.

6 PM

Orienteering (Limb Valley) 36:01 [2] 4.85 km (7:25 / km) +97m 6:45 / km
shoes: inov8 x-talon 215

Running on the new Limb Valley map updated by Oli. Enjoyed myself although I skipped the compass training section because I am slack. Great fun and good work Oli!

Monday May 24, 2010 #

6 AM

Running 1:05:04 [3] 13.09 km (4:58 / km) +220m 4:35 / km
shoes: Brooks Adrenaline GTS 8

Morning run with RobB and Dr Thake, steady pace up Rivelin.

6 PM

Running Drills 20:00 [1] 2.98 km (6:42 / km)
shoes: Brooks Adrenaline GTS 8

Bit slack today, drove down to drills as I had already ran this morning. A couple of laps warm-up and a couple of laps cool-down a long with active warm-up and drills. Gave the sprints a miss as last time my achilles flared up a bit and I had to have a couple of days off. No worries this time so should be able to get back in to the sprints next week.

C • drills 3

Sunday May 23, 2010 #

9 AM

Running 1:36:24 [3] 19.97 km (4:50 / km) +397m 4:23 / km
shoes: Nike Structure Triax 11

With RobB from Chatsworth, spectating for the 10km trail race and then another loop after.

Great day to be out at Chatsworth!

C • Spectating 2

Saturday May 22, 2010 #

8 AM

Orienteering (control hanging) 50:00 [2] 8.0 km (6:15 / km)
shoes: inov8 x-talon 215

hanging controls for pre-EOC training, took slightly longer than I had anticipated...

Running (tempo) 8:00 [3] 2.0 km (4:00 / km)
shoes: inov8 x-talon 215

Effort back to the car park after hanging all the controls, was running a bit late so wanted to get back as quickly as possible.

Running 24:00 [1] 4.0 km (6:00 / km)
shoes: inov8 x-talon 215

Various runs between starts, finishes and some shadowing.

C • Oy! 1

Wednesday May 19, 2010 #

6 AM

Running 31:03 [1] 5.31 km (5:51 / km) +127m 5:13 / km

Back to the programme, Wednesday morning run.

C • Morning runs 8

6 PM

Orienteering 22:54 [3] 4.84 km (4:44 / km) +92m 4:19 / km
shoes: Brooks Adrenaline GTS 8

4 x 5 minute orienteering intervals at the Sheffield Botanical Gardens. Lots of fun!

Tuesday May 18, 2010 #

6 PM

Running 53:01 [2] 9.3 km (5:42 / km) +171m 5:13 / km

momentarily skipped to week 13 of the programme to do some hill circuits with RobB. Some hill running, hill bounding, hill springing, an easy jog and then a downhill overspeed effort followed by a few run throughs. I just did one circuit while Rob went on to do a second.

C • thanks for your flexibility 2

Sunday May 16, 2010 #

8 AM

Orienteering 36:49 4.13 km (8:55 / km) +118m 7:48 / km
ahr:120 max:159

Saturday May 15, 2010 #

2 PM

Orienteering 31:28 [1] 3.04 km (10:22 / km) +77m 9:12 / km

3 PM

Orienteering 1:14:22 10.82 km (6:52 / km) +180m 6:21 / km
ahr:143 max:168

Friday May 14, 2010 #

Orienteering 18:45 [3]

pre-ran the sprint race

Tuesday May 11, 2010 #

Note

Did run for 10 mins this morning down to the bus for work, but had a bit of a niggle with my right achilles so decided that I would have a rest today. Have a big weekend coming up with selection races in Scotland so won't have any trouble reaching my planned training volume this week. Some stretching and massage instead of training.

Monday May 10, 2010 #

5 PM

Running 38:02 8.26 km (4:36 / km) +41m 4:30 / km
ahr:158 max:174 shoes: Brooks Adrenaline GTS 8

10 minute cruise down to Rivelin and then nearly 30 minutes tempo first up Rivelin and then all the way back down to Malin Bridge. Such a nice run!

6 PM

Running Drills 10:00 [1] 1.0 km (10:00 / km)
shoes: Brooks Adrenaline GTS 8

Mixed up the drills session a bit today with some speed drills over the hurdles and hopping with the ladder. Also did sprints uphill instead of on the flat!

7 PM

Running warm up/down 20:06 3.42 km (5:53 / km) +129m 4:57 / km
ahr:154 max:164 shoes: Brooks Adrenaline GTS 8

extended run home with some company most of the way!

Sunday May 9, 2010 #

10 AM

Running 1:31:06 16.19 km (5:38 / km) +404m 5:00 / km
ahr:152 max:169 shoes: Nike Structure Triax 11

Really nice run with RobB from Surprise view carpark, up to Stannage, down to Hathersage then up Padley Gorge. Great morning to be out and a nice lunch at the Norfolk afterwards.

Saturday May 8, 2010 #

5 PM

Running 1:15:05 14.22 km (5:17 / km) +333m 4:44 / km
ahr:153 max:169 shoes: Brooks Adrenaline GTS 8

First time running out Loxley from our house, lots of virgin territory for me today incuding spoon lane. A bit longer than I thought it was going to be and was struggling a bit today.

C • Training keeps going up. Th... 2

Friday May 7, 2010 #

8 AM

Running 55:10 9.64 km (5:43 / km) +194m 5:12 / km
ahr:147 max:164 shoes: Nike Structure Triax 11

Morning Run around the Rivelin route. Quite tired from yesterdays efforts, the climb back home in particular was a struggle.

Thursday May 6, 2010 #

Note

The masterplan has succeeded, Chris Smithard, Tom Beasant, Rob Little and Graham Gristwood are all now unavailable to race against SYO in the CSC Final.

C • yeah my previous 20 or 30 o... 2

5 PM

Running warm up/down 7:57 1.65 km (4:49 / km)
ahr:119 max:141 shoes: inov8 x-talon 215

Easy run down to GG's to get a lift out to Burbage.

Running 36:00 6.32 km (5:42 / km) +134m 5:09 / km
ahr:156 max:178 shoes: inov8 x-talon 215

Ran a lap of the time trial route to put out the timing units.

Running 39:16 6.78 km (5:48 / km) +137m 5:16 / km
ahr:160 max:176 shoes: inov8 x-talon 215

Ran around collecting the timing units, most of them anyway...

Running 9:44 1.52 km (6:24 / km) +71m 5:11 / km
ahr:151 max:161 shoes: inov8 x-talon 215

Ran back home from GG's.

Wednesday May 5, 2010 #

6 AM

Running 30:11 5.55 km (5:27 / km) +62m 5:09 / km
ahr:140 max:153 shoes: Brooks Adrenaline GTS 8

Morning run, need to find a slightly longer loop so I don't have to do laps around our block.

Tuesday May 4, 2010 #

7 AM

Running 30:14 5.07 km (5:58 / km) +126m 5:18 / km
ahr:142 max:157 shoes: Nike Structure Triax 11

Back in to the swing of morning runs, felt a little better than yesterday, explored some new trails.

Monday May 3, 2010 #

4 PM

Running 1:00:40 10.29 km (5:54 / km) +235m 5:17 / km
ahr:144 max:164 shoes: Brooks Adrenaline GTS 8

Struggle town today. Actually it is really interesting how tough it was just to run for an hour today after doing a weekend of higher than planned intensity. Hopefully todays crawl around Rivelin will help me recover for the rest of the week.

Sunday May 2, 2010 #

10 AM

Running warm up/down 10:04 1.81 km (5:34 / km) +12m 5:23 / km
ahr:144 max:170 shoes: inov8 x-talon 215

Warming up before the Relay, breathing wasn't great due to some cat-induced asthma. Was quite up for the race today (in stark comparison to yesterday) but was quite worried about breathing and fitness issues.

Orienteering race 50:40 *** 8.85 km (5:44 / km) +150m 5:17 / km
ahr:160 max:183 shoes: inov8 x-talon 215

Breathing and fitness proved to be my undoing. Technically was pretty easy so struggled to hold on to the fast-moving lead pack, was just barely holding on up to no.6 where in an oxygen debt haze I completely forgot where I was and what I was doing. Dropped 90 seconds and then it was game over, ran around the rest of the course with the other runners who were actually at my fitness level. Actual race time was 37:58.

Jogged around for 10 minutes or so in half hearted attempt to make up for missing my long run.

Saturday May 1, 2010 #

9 AM

Running warm up/down 8:34 1.6 km (5:20 / km) +23m 4:59 / km
ahr:137 max:155 shoes: inov8 x-talon 215

Warming up, ran out of time because call-up was 7 mins before start time! Also spent a bit of time trying to find a whistle which cut in to me warm-up time.

Orienteering race 1:02:03 *** 10.04 km (6:11 / km) +136m 5:47 / km
ahr:164 max:180 shoes: inov8 x-talon 215

Today required aggression, discipline, strength and speed, of which I had none. Somehow managed to get around the course without making many mistakes yet not doing just about any of the important things that make for good orienteering.

Running warm up/down 5:40 0.88 km (6:26 / km)
ahr:131 max:143 shoes: inov8 x-talon 215

Easy cool-down jog, probably not really needed considering the lack of speed running around the course.

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