Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ba-ba

In the 28 days ending Feb 28, 2009:

	activity	#	time	miles		km		+m				load
	Running - Road	8	4:44:30	34.4	(8:16)	55.36	(5:08)	608				675.5
	Orienteering	4	3:50:42	15.0	(15:23)	24.14	(9:33)	675	17 /	90c	18%	557.6
	Warm up/down	5	1:28:00	1.55		2.5						151.0
	Cocking about	1	40:00									40.0
	S&C	1	37:00									148.0
	Running Intervals	1	20:00									80.0
	Total	12	11:40:12	50.95		82.0		1283	17 /	90c	18%	1652.1
averages - sleep:6.1

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Saturday Feb 28, 2009 #

Running - Road (Road) 10:30 [1] 2.0 km (5:15 / km)
shoes: Asics somethings

down to waitrose

Orienteering (Burbage Long/Short) 1:23:00 [3] 8.2 km (10:07 / km) +380m 8:13 / km
shoes: Inov8 Mudclaw 330 'O'

Rest at 11, cut from 14-21, onlly really missed 26 (meaning I'd also missed 25). Fannied for bits but long legs across the heather was fine. No route choice needed, just straight is great. Very poor physicaly - i.e. up the hills. Fine down them. Nice and boggy

Friday Feb 27, 2009 #

Running - Road (Road) 11:50 [2] 2.5 km (4:44 / km) +30m 4:28 / km
shoes: Asics somethings

Run to Hunter's Bar to see Kim

basically nothing wrong with muscles etc, just a 'blister' on the knee somewhere, so it's a matter of waiting for it go go/how much pain I can take.

Orienteering (Bingham CP) 50:00 [1] *** 4.0 km (12:30 / km) +150m 10:32 / km
51c shoes: Inov8 Mudclaw 330 'O'

Very slow at times. Nav a bit pants in the middle with all the brambles, and time lost with trying to negotiate hedges etc. with a bag on. Good fun though.

distance/climb a guess

Running - Road (Road) 16:10 [2] 3.3 km (4:54 / km) +71m 4:25 / km
shoes: Asics somethings

Back from bingham via Broomhill.

Warm up/down 10:00 [1]
shoes: Asics somethings

Bombing around looking for money/other fannying.

Wednesday Feb 25, 2009 #

Running - Road (Road) 48:30 [2] 10.0 km (4:51 / km) +70m 4:41 / km
shoes: Asics somethings

run out to Accelerate (to chat about a link between ShUOC and them) in attercliffe and then back again, steady pace, warm as was wearing hoody. Knee could be felt but I'm getting good at ignoring the pain.

Tuesday Feb 24, 2009 #

Note

Now taking bets on whether Welly'll win 21L at JK by more than the 100 he won it by last year.

C • Llewelly 2

Running - Road 24:00 [3] 5.17 km (4:39 / km) +94m 4:15 / km
shoes: Asics somethings

knee good (well OK) with support toobe.
slow due to build-up of pizza in gut over last 3 weeks

Monday Feb 23, 2009 #

Warm up/down warm up/down 25:00 [2]
shoes: Asics somethings

to/from gooders, wu/wd jogs, stretching.

S&C 37:00 [4]
slept:6.0 shoes: Asics somethings

what, Training?!
45-15s. Took a few off as wasn't too full of energy/any fitness. Wasn't going to do jumpy/lungy ones coz of knees but did and they were fine. Light runs every day this week maybe? Pushed harder than I normally do - but mainly only because of the lack of movement over the last 3 weeks.
11 days 'til BUCs. bring it on knee!

Saturday Feb 21, 2009 #

Note
slept:2.5

~13 hours of sleep in the last 72 hours, of which only 2 was sober but was on a church hall floor. Off home to sleep/sit in front of TV and eat a shed load.

Thursday Feb 19, 2009 #

Note

booked physio. Next Friday. might be fixed by then!

Wednesday Feb 18, 2009 #

Cocking about 40:00 [1]
slept:7.0 shoes: Inov8 Mudclaw 330 'O'

Ruff day at the office in Tankersly. Just couldn't get into contact with the map, very slow mentally, very very hesitant and poor visualisation. Only did the 1 exercise. At least i didn't make any 'mistakes' - I may have eradicated the large errors that used to plague my O.

Also probably been a bit too eager to get out after the injury as it's back. It's not stopping me run like when it first started, but it can be felt when I do so and after.

Tuesday Feb 17, 2009 #

Running - Road (Road) 30:00 [3] 6.21 km (4:50 / km) +123m 4:24 / km
shoes: Asics somethings

Tropical day! nice and warm at gone 7.

Down to Uni, Clarkhouse Road, Endcliffe Vale, past the shrink-wrapped neu-Ranmoor, up shore lane, across to Lydgate and up it, Cross lane and Mulehouse to Crookes, then back via springvale.

Knee felt fine. Only started feeling it coming down springvale. Started off at a fair pace and was going fine for the 1st 3k, couldn't keep it up really on the hills in the last 3k.
looking forward to a bit of O tomorrow :)

Note

if I'm doing any holiday this summer it's OOcup in Slovenia. Just need to work out the whole travel conundrum. Train it may be.

C • woo slovenia 3

Sunday Feb 15, 2009 #

Running - Road 17:30 [2] 3.48 km (5:02 / km) +70m 4:34 / km
slept:9.0 (injured) shoes: Asics somethings

Starting the recovery runs. Out to Walkley lights, up to crookes, down school road. Knee could be felt, but was OK for light running and didn't hurt when I got back. Will go to physio to make sure I recover properly. In hindsight it's a good job I didn't enter BOC, as I've got an extra week to get back into shape - did notice today that some muscles weren't happy with the week off and I've lost some of the fitness I'd built up over Jan, what with a week of heavy eating and moderate drinking.

Saturday Feb 14, 2009 #

Note

no training for a week - good job I've had a pretty busy one so I've not been bored. Knee alright, may yog tomorrow.

Thursday Feb 12, 2009 #

Note
slept:4.0

How often is it you get asked to sing at the mock wedding of Bertie Basset?

Wednesday Feb 11, 2009 #

Note
(injured)

kneenee feeling much better with rest and ice. (I ran up the 12 flights of stairs to lectures nice and easy) May do some light O this weekend more as technique training than anything.
Busy busy day today

Warm up/down (drunk running) 15:00 [2]

run whilst clad in Pink Lycra from home to west end after several pints. Lots of strange looks.
early am run back from roar as was brass monkeys. Pink Lycra removed.
knee felt fine.

Monday Feb 9, 2009 #

Note
(injured)

After icing last night the knee felt much better. It still hurts but I could walk quite comfortably on it, so a week or 2 off I'm thinking should fix it if I keep up the icing?

preferably chocolate icing.

C • go to see kim 2

Sunday Feb 8, 2009 #

Note
(injured)

gonna have to go to the physio some point in the week as feels like someone's put a bomb under my left knee and detonated it. The only way I can't feel the pain is if I get as shitfaced as I did on friday night - and I don't fancy having that hangover when lectures start up again tomorrow.
Took me about 20mins to walk to the IC - the first time I've had a pain that still hurts when the joint isn't even moving!

Saturday Feb 7, 2009 #

Note
(injured) (rest day)

ooo, very hungover this morning courtesy of papa eugene.
Also, Laft knee started hurting once got back yesterday, and it is now very painful. Will leave it for a few days then should probably phisio it up.

Yes, 6 Nations!

Friday Feb 6, 2009 #

Running - Road (Road (snow)) 1:03:00 [3] 11.8 km (5:20 / km) +100m 5:07 / km
shoes: Inov8 Mudclaw 330 'O'

Run to IC, endcliffe park then up to Eccy woods. Tired on the hills, dropped off the others a bit and was slipping at times. Back from Eccy woods to Brocco Bank, from where dave and I walked back.

Orienteering (Eccy Wood (no windows!)) 34:30 [2] **** 3.1 km (11:08 / km) +70m 10:00 / km
15c shoes: Inov8 Mudclaw 330 'O'

Very slow around, found the orienteering more difficult than normal with the snow, but had great fun crashing around in the white stuff.
Cocked up a few bits (i.e. never really found 8) but was OK most of the time. Still shouldn't have taken that long though!
After I'd finished went out to number 8 and stood on the feature waiting for the others to come past. Much entertainment courtesy of Danger's circumnavigate of the control site - and gg almost cocked it up as well!

Thursday Feb 5, 2009 #

Running - Road (snow) 47:00 [2] 7.8 km (6:02 / km) +50m 5:50 / km
shoes: Inov8 Mudclaw 330 'O'

actually got out and felt so much better for it. No bus to burbage which was a shame as quite fancied some O, but O replaced with Carvery dinner is all OK.
Even with 3 days off legs felt tired.

Running - Road (snow/road) 16:00 [2] 3.1 km (5:10 / km)
shoes: Inov8 Mudclaw 330 'O'

down to intervals. Varyed pace a bit.

Running Intervals intervals (Hare+Hounds/shuttles) 20:00 [4]
shoes: Inov8 Mudclaw 330 'O'

First time at ShUOC Thursday Intervals for exactly a year methinks. 10x H&H, took a few easy, beasted a few (nearly caught Stu on one...) Need to do intervals every week but alas can't do ShUOC session so will have to do more on my own.

Warm up/down 23:00 [2]
shoes: Inov8 Mudclaw 330 'O'

Warm-up at park
slow run+jog home. Let the others go ahead as I walked/slow jogged bits as left hip flexor (knee at times) were playing up a little bit.

Wednesday Feb 4, 2009 #

Note

So I spend a month revising, training more than I ever have done, and better than I ever have done. L;ast week of exams I start deciding what I'm gonna do with my week off. Then I get to my week off and all I want to do is lie on the sofa and eat lots of food. Can't even be bothered to go on the piss.
Easy week I'm thinking...

C • shift yo ass 1

Tuesday Feb 3, 2009 #

Note

got ill yesterday so stayed in :( And it would appear the computer is well and truely fooked. woop. May run in snow later to try and cheer up...

C • computer 3

Monday Feb 2, 2009 #

Note
slept:7.0

Last exam today, went ok.
No training though, as am/will get more PISSED!
sledgeing was good fun, eventually found the phone...
back training in a few days maybe....?!

Sunday Feb 1, 2009 #

Warm up/down warm up/down 15:00 [1] 2.5 km (6:00 / km)
slept:7.0 shoes: Inov8 Mudclaw 330 'O'

to start, some of way back before got bored and started analysing route

Orienteering race (NOC - Clumber Park M21S) 1:03:12 [3] **** 8.84 km (7:09 / km) +75m 6:52 / km
spiked:17/24c shoes: Inov8 Mudclaw 330 'O'

M21S course as didn't want to be out for too long!
Orienteered quite well. Bit lucky for number1 and a few misses within the circle, but never wasted too much time. The 'long' leg (7-8) was the only main nav error, heading off on a wrong bearing so I had to go round some paths to get where I wanted to be. Maybe 2 mins lost here? Otherwise was quite good and felt comfortable. Wasn't running very hard but easily the best I've felt on a course. Area was quite good, but discerning between the lightgreen and white whilst on the ground was nigh on impossible, so had to be careful coming into some areas.
Good day, enjoyed it. Could have got under 1 hour, but nothing to complain about really.
also, first splits print out where I'm leading! Granted I was the only person to have finished...

C • well done mr. baba 3

Note

3rd on M21S - few seconds down on 2nd, but 13mins down on Hoddy Snr (what do you expect!)
25th on the course out of 80, pretty chuffed. 3rd fastest run-in - my speciality.

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