Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ba-ba

In the 30 days ending Nov 30, 2009:

activity	#	time	miles		km		+m				load
Orienteering	7	7:16:15	31.76	(13:44)	51.12	(8:32)	925	135 /	203c	66%	1340.8
Running - Road	11	6:20:40	46.51	(8:11)	74.85	(5:05)	1235				1058.8
Other Sport	5	2:50:00									290.0
S&C	4	2:36:00									508.0
Running Intervals	4	2:01:49	13.78	(8:51)	22.17	(5:30)	1480				519.1
Warm up/down	6	1:30:00	1.24		2.0						145.0
Bike	1	43:30	9.91	(13.7/h)	15.95	(22.0/h)					87.0
Climbing	1	30:00									60.0
Cocking about	1	8:00
Total	22	23:56:14	103.2		166.09		3640	135 /	203c	66%	4008.7
[1-5]	22	23:48:14

2:02

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Monday Nov 30, 2009 #

Running - Road 25:50 [4] 5.9 km (4:23 / km) +105m 4:01 / km
shoes: New Balance N1024

what, some actual running? What's gone wrong(/right)!
Was just going to take it easy but started off at a decent pace so decided to ramp it up a bit and do 3mins on, 1mins off. Walkley, Crookes, Crosspool, Broomhill, Crookesmoor Road and Gooders.
Good amount of climb involved, felt pretty good (somewhere between a 3&4) - felt I could have kept going for a while more.

S&C 40:00 [3]
shoes: New Balance N1024

1st time these shoes have done circuits!
Felt better doing it this week than I have done for a while.

Warm up/down warm up/down 10:00 [1]

Sunday Nov 29, 2009 #

Note

shocking week of training - what I did was good, just not enough of it!

Saturday Nov 28, 2009 #

Orienteering 12:00 [2] **** 1.5 km (8:00 / km) +20m 7:30 / km
spiked:4/5c shoes: Inov8 Mudclaw 330 Yellow

on the moor above padley. Bearings OK, had to replace a kite in the correct place :P. Spent a bit of time fannying.

Orienteering 39:00 [3] ***** 3.5 km (11:09 / km) +175m 8:55 / km
spiked:8/13c shoes: Inov8 Mudclaw 330 Yellow

The wooded loop. Bit slow finding the controls at times, a few errors on short legs and trying to go the wrong side of an uncrossable wall. Otherwise not too bad but a bit slow.

Orienteering 25:45 [4] ***** 3.9 km (6:36 / km) +120m 5:43 / km
spiked:9/10c shoes: Inov8 Mudclaw 330 Yellow

Mass-start ungaffled relay practice. I was behind people most of the way, but was still navigating on my own, and it paid off. Lost a fair amount of time crossing fences/walls...
Treb lost most of us time on the way to 1, and walls lost everyone bits to 2+3. Made my move once ~200m behind treb (who was on a mission) - cars meant I had to run along the road a bit so decided to head through the lg, which gained myself and JT 150m and 5 places - up to 3rd just behind Kris. a few little wobbles from then on meant JT was with me, but I had him on the run-in, as well as Kris who went for the straight, flatter but rougher option.
so 2nd behind Treb, and I reckon I could have pushed a bit more :P
On current results I'm in the ShUOC first team - who the f**k are gg, ralph, shagger, camel, danger, abrams, shminty, beasant etc etc...

Warm up/down warm up/down 15:00 [1]
shoes: Inov8 Mudclaw 330 Yellow

it was cold. just about got used to it by the time we headed home!

Friday Nov 27, 2009 #

Other Sport (Football) 30:00 [1]
shoes: Krapsta Crapstroturf

Played out for a bit, played in net for a bit. Didn't do much. Won 8-2. Conceded one which I had covered but thought was going wide and over. So when I looked around it was in the corner of the net. Great. Still, reckon if Faz ruins himself again myself and Ralph can substitute to some extent.
Got kneed in the thigh by some indie kid - first dead-leg in 8 years(?), and it's still lasting.
Actual training tomorrow? hmm...

Thursday Nov 26, 2009 #

Note

I'm all over the bloody shop - must be pregnant or something. Normal service shall soon be resumed.

C • ah, 4

Wednesday Nov 25, 2009 #

Note

didn't do any training so was meant to spend it at my desk, but then I spent it all in front of the TV instead. oops.

Tuesday Nov 24, 2009 #

Running - Road warm up/down 21:00 [1] 4.0 km (5:15 / km) +50m 4:56 / km
shoes: New Balance N1024

To goodwin, up and around to bottom of Taptonville, back from Lydgate.

Running Intervals hills 42:00 [4] 9.0 km (4:40 / km) +340m 3:56 / km
shoes: New Balance N1024

Taptonville/Lydgate Reps - about 950m (+71m) each for the first 2 (up to the park) - after then I stopped at Cross Lane at ~870m (+65m). Each one was about 4min30 and appeared to be the perfect cure from post-captain's traumatic stress disorder!

Monday Nov 23, 2009 #

Note

most of the day in bed. Went to circuits but it was hardly worth it...

Sunday Nov 22, 2009 #

Orienteering 52:00 [3] ***** 5.0 km (10:24 / km)
28c shoes: Inov8 RocLite 320

Leg 1 - bit lethargic.
Leg 2 - 5min poo-break in stevo.
Leg 5 - jibbed it.

Other Sport (SPOOK Football match) 1:00:00 [2]
shoes: Inov8 Mudclaw 330 Yellow

a rather inauspicious match. Kicked the ball twice, scuffed the ball into the middle of the pitch and to a SPOOKer numerous times, headed right off the top of my head once, air-kicked a lot.
at least we won.

Saturday Nov 21, 2009 #

Event: ShUOC Sheffield City Chase

Event: SPOOK WEEKEND!

Note

...at a later date.

Running - Road 22:00 [3] 4.5 km (4:53 / km) +30m 4:44 / km
shoes: New Balance N1024

around and about.

Orienteering 17:38 [4] ***** 3.0 km (5:53 / km) +30m 5:36 / km
spiked:12/17c shoes: New Balance N1024

Orienteering race 30:25 [5] ***** 4.3 km (7:04 / km) +40m 6:46 / km
spiked:25/30c shoes: New Balance N1024

Friday Nov 20, 2009 #

Other Sport (Football) 30:00 [1]
shoes: Krapsta Crapstroturf

So we appeared to be playing some day-release patients from Teeside. They were OK, but we should have been better than we were. Not too bad in parts, but lacking a bit of confidence and solidity - maybe the appearance of some new faces? But Dave scored one and was busy all over the pitch and RobL seems to have the touch+run of a Garrincha, only without the whole fucking goats thing. Think we really missed Ash, as when he's about we know that he and martin'll play up the field so the rest of us defend. Today we were everywhere! I was mainly in defense, but at times everyone appeared to be back, so I pushed up[. Had a few good runs - one the ball stopped and I overran it, a pain as was through oon goal without that. Another time I merc'd their defender - putting it to his left while I went to his right. Schooled.
Knacked with all the sprinting about.

Thursday Nov 19, 2009 #

Running - Road 1:14:00 [3] 13.6 km (5:26 / km) +250m 4:59 / km
shoes: Inov8 RocLite 320

Walkley, Rivelin Glen, Long Lane, Fields of Tiny horses, up to GC wall, along, down Blackbrook woods, back in Rivelin, very slow heroes.

Tuesday Nov 17, 2009 #

Running - Road warm up/down 16:00 [2] 3.0 km (5:20 / km) +40m 5:00 / km
shoes: New Balance N1024

Gooders, a dark Fulton Road, a Blake Street full of kids running up on side and down the other, Springvale, then home.

Running Intervals hills (Springvale Pyramids) 34:00 [4] 6.1 km (5:34 / km) +435m 4:07 / km
shoes: New Balance N1024

2x(15,30,45,60,90,60,45,30),15 on Springvale. Didn't feel too bad, getting about as far as last time (when we did it is pissing rain and without the 45s) Steve was going strong, and some High Peaks turned up as part of their HPM training - although their captain can sprint but has shite endurance :P

Bottom of Springvale Road was entertaining tonight. Car full of weed and another rather dodgy one kurb-crawling.

Running Intervals intervals 1:00 [4] 0.4 km (2:30 / km)
shoes: New Balance N1024

4x15 secs 'sprints', all about 100m each.

Monday Nov 16, 2009 #

Running - Road 24:30 [3] 4.9 km (5:00 / km) +100m 4:32 / km
shoes: Asics somethings

Pre-circuits run: Heavygate, Crookes, Cross Lane, Lydgate, Tapton, Goodwin. Felt OK.

Warm up/down warm up/down 15:00 [2]
shoes: Asics somethings

S&C 40:00 [3]
shoes: Asics somethings

not too bad, but was being a bit girly today.

Sunday Nov 15, 2009 #

Event: DVO regional event - Interland selection

Warm up/down warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: Inov8 Mudclaw 330 Yellow

Orienteering race (Black@Eyam) 1:42:41 [3] ***** 10.52 km (9:46 / km) +285m 8:36 / km
spiked:17/28c shoes: Inov8 Mudclaw 330 Yellow

well, at times I was Oing really well, at times I was running really well, and sometimes I even got these bits together. But shoddyness through the first 8 controls and what I can only describe as a brain-storm at #20 put paid to what otherwise was a really good run.

1 - too far left, but knew where I was. Then ran along the bottom of the ridge and went past control. d'oh! ~90secs.
3 - not too sure what I did, but ended up beyond the control. -ve features are difficult to see in heather! - 90secs
4 - Drifted left (wrong RC anyway), spent a while working it out. Seeing Dave helped. - 120secs
5 - Cocked up the bearing, too far north and then too far east. JT helped! - 150secs
7 - not too sure of the mapping here, but could see the control so not too bad.
8 - ended up left of the lump, not right as had planned. Otherwise not too bad.
Then was going really well and dropped JT!
17 - Dicked about int he white. Control was in the yellow. - 30secs
Was then slow through the tough technical bit to make sure I made no mistakes, but:
20 - hit the AP, then cocked up the 'bearing' Too far west, followed by mental shutdown regarding need for toilet, falling over etc. - 300secs at least.
The got angry and nailed the next few. (apart from #23 - 30secs)
26 - dropped way too north of the wall, ended up in the white. Serves me right for following a novice and not checking the map! - 45secs.

Otherwise I was flying! 4-9 was with JT before pulling away. He then caught me up on my #20mare, but I got back into visual contact. Just need to take it a bit more seriously and MAKE SURE THE MAP IS POINTING NORTH, NOT NORTH-NORTH-WEST!

Black - Splits

Saturday Nov 14, 2009 #

Note
(rest day)

busy all day, muscles need a bit of a rest.

Friday Nov 13, 2009 #

Other Sport (ShUOC-and-AWE) 30:00 [3]
shoes: Krapsta Crapstroturf

2-2 againts none of the top teams in the league. We were 2-0 up and should have had more, including one from myself. We didn't defend badly for the 1 of the goals conceeded, but those of us on the side-lines as the last one went in were a bit hacked off - we'd spotted their goal-hanger 20seconds before he scored! Still, excellent performance from the team!

Climbing 30:00 [2]

down t'matrix with dave, luce, wil and john, and most of the high peaks it would appear. Their captain seemed pretty happy to be better at climbing than me... seems like he didn't expect that!

Thursday Nov 12, 2009 #

Running - Road 39:50 [3] 8.6 km (4:38 / km) +155m 4:15 / km
shoes: New Balance N1024

Dark, wet and just a little too chilly for only t-shirt and shorts - what a difference 5 hours makes! Crookemoor, Broomhill, Newbould, Clarkhouse, around Endcliffe Park, Hangingwater, was going to head up to Sandygate but guts were a-grumbling, so headed to the New Ranmoor to make my mark, up Shore Lane, Lydgate, Cross, Mulehouse and back down from Crookes pretty steadily as my quads were acheing.
Was going to interval the run, but legs weren't feeling up for it/not worth risking slipping on the wet leaves. Managed to keep a fairly good pace up though.

Wednesday Nov 11, 2009 #

Running - Road 36:20 [3] 7.3 km (4:59 / km) +120m 4:36 / km
shoes: Inov8 RocLite 320

Bole Hill, Stables, Allotments, Sandygate, Ranmoor and Endcliffe, in the dark with dave.

Orienteering (UrbanO) 12:43 [4] ***** 2.0 km (6:22 / km)
spiked:15/17c shoes: Inov8 RocLite 320

Sprint training around the Edge in the dark - glad I took my torch. Feeling quite good - 10secs on #5, checking the map, maybe lost a bit on route-choice to 15 before then truing to go to 16 first - so maybe ~30secs in total here. However, felt good.

Orienteering intervals 1:45 [5] ***** 0.4 km (4:22 / km)
spiked:3/4c shoes: Inov8 RocLite 320

Short head-to-head vs. JT. Little bit slow on rc to number 2, but other than that not too bad.

Orienteering intervals 2:48 [5] 0.7 km (4:00 / km)
spiked:5/6c shoes: Inov8 RocLite 320

Map memory in train with Ralph and Treb. Was ahead until the last control, where I forgot the map and went looking in the middle of the bush instead of on the end of it - even though the kite was very visible. d'oh!

Running - Road 41:20 [3] 7.7 km (5:22 / km) +135m 4:56 / km
shoes: Inov8 RocLite 320

And back again, with Ash this time. A few different routes, like when Dave took us for a lap of some random field... Yesterday's hills finally caught up with me and I was pretty slow when it got even the slightest bit vertical.

Tuesday Nov 10, 2009 #

Running - Road warm up/down 16:00 [2] 3.0 km (5:20 / km) +60m 4:51 / km
shoes: New Balance N1024

Goodwin, Blake Street, very slow home afterwards

Running Intervals (Blake Street) 25:10 [5] 3.75 km (6:43 / km) +330m 4:40 / km
shoes: New Balance N1024

Session was 12x Blake Street reps, but after last night (drunkest I've been in a long while) and today (first time I've missed lectures due to alcohol since last captains?) I wasn't expecting much at all. However, wasn't going too badly and kept a fairly even pace throughout the reps - although started dieing towards the end. Missed out #8.
~170m each, with ~30m elevation. Jog down recovery, but there was usually a bit of waiting for everyone to get down. Most people out for a while.

C • Didnt realise you were that... 3

Note

not doing nearly enough running at the moment. At least I'm getting some O in each week.

Monday Nov 9, 2009 #

Warm up/down warm up/down 20:00 [2]
shoes: Asics somethings

to goodwin, wu & wd

C • photos 7

S&C 40:00 [4]
shoes: Asics somethings

45-15s, upped to 40mins. Missed a few dynamics as interior of r knee is hurting a bit - feels similar to what I had in my left knee in feb and subsequently ruined that month, but that was caused by overextension, which hasn't happened this time. Maybe the cold has brought it on (it was bitter when it happened in feb)?

Sunday Nov 8, 2009 #

Note

hmm, this week was meant to be start of some decent winter training - looks like I'm starting a week late :P

Saturday Nov 7, 2009 #

Bike 43:30 [2] 15.95 km (22.0 kph)
shoes: Claude Butler Trail Ridge(Bike

Out and back to limb valley

Orienteering 42:00 [2] **** 4.3 km (9:46 / km) +255m 7:32 / km
spiked:14/17c shoes: Inov8 RocLite 320

hmm, was going quite well apart from a ~8mins cock-about on #10 where I hit my attackpoint (I think...) then lost it entirely once I hit the path below the control. lost about 2mins on #1, spiked a boulder which I reckon was the one on the map but couldn't see the control. Otherwise wasn't too bad and didn't drift too far off-line compared to the last few times I've been out.
Limb Valley is a nice wood and the point features on the map are pretty spot on. A few problems with some contours and a bit of the veg on the northern side.

C • map 2

Cocking about 8:00 [0]
shoes: Inov8 RocLite 320

Orienteering 20:00 [1] 2.0 km (10:00 / km)
shoes: Inov8 RocLite 320

collecting in some controls.
Got home and these shoes look like they're perishing already. I've not thrashed them too hard!

Friday Nov 6, 2009 #

Other Sport (Football) 20:00 [1]
shoes: Krapsta Crapstroturf

Busy day - lecture, laaabs, footy, lunch and shower(quick), laaaaabs counting really small algae, singsoc, ice hockey. No time for anything of any use, so my rather shoddy performance at footy will have to suffice. Summed up the day when I trapped the ball further than some can kick it and so subbed myself off for the rest of the game after being on for only 2mins.
poo week considering I was hoping to start winter training proper like. Been feeling not quite myslef as well. Still, fairly open weekend coming up (apart from reading I need to castch up with)

Wednesday Nov 4, 2009 #

Running - Road 28:50 [3] 6.15 km (4:41 / km) +100m 4:20 / km
shoes: New Balance N1024

Good tempo with Ash as my clothes span in his machine as ours is fooked. OUt to walkley traffic lights, along to heroes, up to Bole Hill Lane, Stables (dark and wet), cut up to Crosspool (I couldn't see the path so we dicked about in the wood for a bit), Lydgate, Tapton, Crookesmoor and home. Nice little run, was hoping to do longer today but being a human spin-dryer took up more time than expected.

Tuesday Nov 3, 2009 #

Running - Road 35:00 [2] 6.2 km (5:39 / km) +90m 5:16 / km
shoes: New Balance N1024

After 'sneaking out' of Sport's council and running home in time to get changed, out to Goodwin, up to Heroes, down after each rep, then back home via Springvale.

Running Intervals hills 6:16 [4] 0.92 km (6:49 / km) +115m 4:12 / km
shoes: New Balance N1024

rep1 - not all the way to the top.

Running Intervals hills 6:45 [4] 1.0 km (6:45 / km) +130m 4:05 / km
shoes: New Balance N1024

rep2. Felt ok, but not that quick looking at it.

Running Intervals hills 6:38 [5] 1.0 km (6:38 / km) +130m 4:01 / km
shoes: New Balance N1024

rep3. Got faster from the flat onwards - tried to keep the pace going as had Matt Dick-your-son behind me and wanted to keep it that way. Not too far off my PB, but even with it being an interval session I reckon it was beatable. Then again, I've done about sod-all since the OMM, which is a good thing.

Note

Everyone was girlying on about the cold (well, Dave). Pansies.

Monday Nov 2, 2009 #

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

minimal

S&C 36:00 [3]
shoes: Asics somethings

Note

must do more running...

Sunday Nov 1, 2009 #

Orienteering 1:17:30 [3] **** 10.0 km (7:45 / km)
spiked:23/28c shoes: Inov8 Mudclaw 330 Yellow

Sandallbeat Wood - flat as a pancake and nice to run in. As I felt a lot better than I had earlier in the morning I set off at a fairly good pace, but when I turned the map over and saw 2 long legs I slowed and kept it steady. Spiked most controls. 90deg error to 3, and for 16 navigated to the control, not the crossing over the ditch. Pretty nice, but well off the pace :P The club bucket is in the bank however...

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