Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ba-ba

In the 30 days ending Sep 30, 2017:

	activity	#	time	miles		km		+m				load
	Running - Trail	16	28:23:14	142.81	(11:56)	229.83	(7:25)	12572				3637.9
	Running - Road	25	17:27:09	137.85	(7:36)	221.85	(4:43)	2866				2095.7
	Orienteering	2	2:30:33	16.02	(9:24)	25.79	(5:50)	620	37 /	48c	77%	513.6
	Total	39	48:20:56	296.69	(9:47)	477.47	(6:05)	16059	37 /	48c	77%	6247.2
averages - sleep:8 rhr:39 weight:73.1kg

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Saturday Sep 30, 2017 #

3 PM

Running - Trail 1:54:43 [2] 16.43 km (6:59 / km) +867m 5:32 / km
slept:7.0 shoes: Mudclaw 300 'Classic' green

Checking out the new hyper-bad weather leg2/3 route. After flooding blocked roads in south lakes earlier in the day, this was beautiful autumnal weather and could see all across the lakes.

Friday Sep 29, 2017 #

8 AM

Running - Road 43:37 9.72 km (4:29 / km) +206m 4:04 / km
slept:8.5 weight:74.1kg shoes: Asics Gel Windhawk #2

Last run from Cassa Del Hulley. Enjoyed living here and I'll revisit some of my running routes, but a change now will hopefully shake me up a bit. Any end-of-an-era feeling is that of Matt selling his Bachelor Pad, leaving behind his sex-pest ways and settling down.

Moving in with Craig and Dom in posh Fulwood. Whether he starts training like me, or I like him, we'll find out. I will be the only male in the house without a ponytail so I'll need people to keep me on the straight and narrow in that regard!

C • Ponytail 3

4 PM

Running - Trail 1:50:35 15.86 km (6:58 / km) +612m 5:51 / km
shoes: Mudclaw 300 'Classic' green

Philthy Phriday on Blacka and Burbage. Enjoyed.

Wednesday Sep 27, 2017 #

Running - Trail 1:21:00 13.15 km (6:10 / km) +500m 5:11 / km
shoes: La Sportiva Bushido

Whinlatter trails and fell with Han, sacked off 'proper' fells as both feeling weary. Tried my new MT prize shoes, Garmin saw fit to delete activity it was so unimpressed.

C • wash your mouth out 3

Tuesday Sep 26, 2017 #

11 AM

Running - Trail 2:57:23 [1] 16.58 km (10:42 / km) +1193m 7:52 / km
slept:9.5 shoes: Mudclaw 300 'Classic' green

Bits of Langdale and BGL3, including a trip up Jack's Rake, with Hannah. Felt pretty naff but ground it out and started to feel better going up Bowfell. Had a bit of fun coming down around The Band path.

Monday Sep 25, 2017 #

11 AM

Running - Trail 3:02:00 21.81 km (8:21 / km) +1162m 6:35 / km
slept:8.5 shoes: Mudclaw 300 'Classic' green

Legs 1&2 of the HBMR with Hannah and Katie Wright. Loaded up my purple pack, unfortunately this doesn't have a chest strap so my shoulders hurt from the off. Got to Kirkstone and decided a good day had been had already, I was feeling a bit leggy anyway and not wanting to over-overdo it so headed down the valley (having vandalised Rhys's car). Met said Welshman, with Ted, on our way down, so waited at Sykeside for a lift back to paternal to save the trudge back along the valley.

Very wet up there.

C • Damp 3

Sunday Sep 24, 2017 #

9 AM

Running - Trail 3:03:45 25.76 km (7:08 / km) +1468m 5:33 / km
slept:8.0 shoes: Mudclaw 300 'Classic' green

Inglebrough, Whernside and back watching 3PCX. Nice day, only really saw cyclists lugging bikes uphill not enjoying life.

GCN's Simon Richardson is shit up steep hills.

3 PM

Running - Trail 1:11:04 [1] 7.69 km (9:14 / km) +633m 6:33 / km
shoes: Roclite 280 #1 Blue

Sharp Edge and Blencathra with Hannah. I suppose I should run with her whilst on our holiday so double day, felt alright and enjoyed the scramble.

Saturday Sep 23, 2017 #

12 PM

Running - Trail 38:21 5.68 km (6:45 / km) +336m 5:12 / km
shoes: Mudclaw 300 'Classic' green

up and down the fell with Matt to watch the wimin and have a bit of a recce. In hindsight maybe it was this and too much time on feet that (helped) dull my legs for the race.

2 PM

Running - Road 12:54 2.96 km (4:22 / km) +22m 4:12 / km
shoes: Xtalon 212 #9 (GtWhernside'17)

Running - Trail 33:32 [5] 6.26 km (5:21 / km) +468m 3:54 / km
shoes: Xtalon 212 #9 (GtWhernside'17)

Great Whernside champs, 41st.

Not happy with this, behind people I'm not too pleased to be so.
Knew not to fly off but once we hit the fell proper, where I was planning to crack on, I couldn't, having been struggling a bit before this and bouncing off the limiter. The group went (driven by Mark Roberts!) and I was left with too much to do on the way down.
I had a good tussle with Nails all the way down, him having caught me just before the summit, but I only really got flying in the last couple of fields to save some local pride nipping in ahead of Neil and Steve Franklin.

However, done some short results digging:
2017: Great Whernside: 41st
2016: Up the Nab - 42nd, Sedbergh Sports - 55th (49th)
2015: Lingmell Dash 21st
2014: Pendle 47th, Hodder Valley 22nd
2013: Blisco 51st (42nd)
2012: Lad’s Leap ~92nd

Basically- Lingmell and Hodder, which were both not very well attended, skew my view of what I'm capable of on short stuff. Gt Whernside had a very strong field. One thing that does stand out though is feeling naff at a lot of these where I'm in the 40s, and even at the other 2. More training would be required to make me a more complete fell runner, not just a long distance donkey. I basically treat them like an evening peaks race so I suppose I get what I deserve.

3 PM

Running - Road 9:23 [1] 1.65 km (5:42 / km) +5m 5:37 / km
shoes: Roclite 280 #1 Blue

Friday Sep 22, 2017 #

8 AM

Running - Road 58:09 11.7 km (4:58 / km) +230m 4:31 / km
slept:8.0 weight:72.9kg shoes: Asics Gel Windhawk #2

Eccy, porter and Botanicals ITW. Feeling alright, glad I've taken a couple of days off this week. Let's see what my body can do with a sharp, every-second-counts all-or-nothing blast tomorrow.

5 PM

Running - Road 20:45 3.92 km (5:18 / km) +84m 4:47 / km
shoes: Asics Gel Windhawk #2

Thursday Sep 21, 2017 #

8 AM

Running - Road 29:53 6.02 km (4:58 / km) +85m 4:38 / km
slept:8.5 shoes: Asics gel windhawk 1

5 PM

Running - Road 18:32 [2] 3.9 km (4:45 / km) +84m 4:17 / km
shoes: Asics gel windhawk 1

Running - Road 47:33 10.69 km (4:27 / km) +80m 4:17 / km
shoes: Asics gel windhawk 1

8min tempo.
4x60(90)
4x30(60)
4min tempo.
Feeling alright.

Wednesday Sep 20, 2017 #

Note
slept:8.5 (rest day)

Feeling a tad run down and frumpy. This week is as good as any to ease off a bit, let a fee niggles settle and let the last 4 weeks or so soak in.

Walked ~6miles

Tuesday Sep 19, 2017 #

10 AM

Running - Road 19:07 [2] 3.85 km (4:58 / km) +86m 4:28 / km
rhr:39 slept:8.0 weight:72.3kg shoes: Asics Gel Windhawk #2

Early hfw as on airport taxi service

Running - Road 46:43 9.63 km (4:51 / km) +409m 4:00 / km
shoes: Asics gel windhawk 1

...flight delayed so a bit more time to play with. 4 Meersbrook park reps. First 2 good (3.24/26), 3rd slowed (3.33) then 4th was toppling off the cliff (3.44) so called it a day.

5 PM

Running - Trail 48:56 [1] 7.26 km (6:45 / km) +232m 5:49 / km
shoes: Roclite 280 #1 Blue

Burbage with Han. Doing a session today was not the right idea.

Monday Sep 18, 2017 #

Note
rhr:40 slept:7.5 (rest day)

Down and back to Cambridge one last time

Sunday Sep 17, 2017 #

10 AM

Running - Road 13:47 [1] 2.63 km (5:15 / km) +23m 5:02 / km
slept:8.0 shoes: Xtalon 212 #9 (GtWhernside'17)

Legs not up to much

Orienteering 1:28:35 [3] 14.41 km (6:09 / km) +368m 5:27 / km
spiked:17/21c shoes: Xtalon 212 #9 (GtWhernside'17)

Dales Weekend Malham.

I was expecting Malham to be nicer underfoot than Attermire. However I was thinking of Kilnsey and Arncliffe. The visible pave was OK, but the grassy-tussocky pave was not and I spent not enough time looking at my map and shanked a few legs. Messed up in the middle of the long leg in a dead-end of walls, easily caught by both Stevens brothers, they pulled away but good tough-it-out practise to close them down and at least beat them into the finish after nearly being fully dropped. When I took a long)ish_ bearing it seemed to be working well.

Positives to take from the weekend, but a bit disappointed with how tired I felt today. Mainly putting lack of recovery down to not sleeping as long as ideal this week, as well as general travelling. Had planned on getting some hills in from Kettlewell way, but got there and just turned for home - this endurance takes a little bit of time to build.

Saturday Sep 16, 2017 #

Event: Dales Weekend Day 1 / 2 & YHOA Superleague

12 PM

Running - Road 15:18 3.07 km (4:59 / km) +71m 4:28 / km
shoes: Xtalon 212 #9 (GtWhernside'17)

wearing in some new shooos

Orienteering 1:01:58 [4] *** 11.38 km (5:27 / km) +252m 4:54 / km
spiked:20/27c shoes: Xtalon 212 #9 (GtWhernside'17)

Dales Weekend Attermire.

Moving OK, felt like a bit of work though. 1 miss (10, poor direction) of about 45s, other than tat a few wobbles in circles. Often had people popping into controls which was frustrating in a way, but showed that I was generally spot on so I wasn't as hesitant as I can be in the circle - confidence is a habitual voyeur of what is known as...

C • Long wins 2

2 PM

Running - Trail 47:59 [1] 6.37 km (7:32 / km) +206m 6:29 / km
shoes: Roclite 280 #1 Blue

collecting some controls. Hate running post orienteering.

4 PM

Running - Trail 1:29:40 12.36 km (7:15 / km) +652m 5:44 / km
shoes: Roclite 280 #1 Blue

Up and over Pen Y Ghent and plover hill (basically a muddy bog). In and out of terrain

Friday Sep 15, 2017 #

7 AM

Running - Road 30:45 6.6 km (4:40 / km) +3m 4:39 / km
slept:7.5 shoes: Asics gel windhawk 1

Felt a bit naff, had a bit of a stretch and felt pretty good.

Thursday Sep 14, 2017 #

7 AM

Running - Road 30:39 6.34 km (4:50 / km) +4m 4:49 / km
rhr:40 slept:7.5 shoes: Asics gel windhawk 1

Body seems happy to wake up 30mins before alarm at the moment.

6 PM

Running - Road 1:08:50 [2] 15.66 km (4:24 / km) +26m 4:22 / km
shoes: Asics gel windhawk 1

Met up with Jamie P on Jesus Green and ran out past Fen Ditton and back along the Cam. Good catch-up as paths haven't crossed in a while. Moving OK - R leg feels a bit ungainly but after first 10mins or so running it feels OK.

C • Cambridge 3

Wednesday Sep 13, 2017 #

7 AM

Running - Road 31:51 [1] 6.47 km (4:56 / km) +3m 4:55 / km
rhr:40 slept:7.75 shoes: Asics gel windhawk 1

Felt good on way out, worked out why when I turned back into the wind.

6 PM

Running - Road 1:17:42 18.37 km (4:14 / km) +77m 4:09 / km
shoes: Asics gel windhawk 1

2.5/5/2.5/5/2.5/5/2.5 (75s). Around and about Babraham and on the Roman Road after getting a bit lost on the way out. Threw in ~8mins steady tempo beforehand. Gently undulating.

paces: 3:33,35,36,38,43,36,37. Last 2 treading water a bit (unless going downhill) Felt fairly comfortable if not too snappy.

Tuesday Sep 12, 2017 #

7 PM

Running - Road 58:10 12.37 km (4:42 / km) +144m 4:27 / km
rhr:37 slept:8.5 shoes: Asics gel windhawk 1

Shaking the legs out, felt naff to start but perked up by end, by which point my head torch was on.

Monday Sep 11, 2017 #

Note
rhr:39 slept:8.5 weight:73kg (rest day)

R hip/upper leg a bit sore from where I stacked it yesterday, but eased as day progressed. Also feeling much more tired than I anticipated - mental on top of physical? Anyway, not ideal to lose a day off the hills/rough stuff as down in Cambridge rest of week, but I suppose yesterday makes up for a it a bit.

Sunday Sep 10, 2017 #

Event: Lake District Mountain Trial

9 AM

Running - Trail 3:14:41 [3] 21.65 km (8:59 / km) +2199m 5:58 / km
slept:7.0 shoes: Mudclaw 300 'Classic' green

(not the) Lake District Mountain Trial 2017.

The weather was pretty filthy, but I was like a pig in shit. A great course planned, with plenty of RC around the meat of the 4 main Lakeland Classics - Start on Buttermere, onto Wasdale, Borrowdale, Ennerdale and back to Buttermere.
A few small errors, (getting a bit caught in terrain, going a bit off-line) and always slight worried I'd picked the wrong route-choice, but was moving well and feeling strong - so much so I took on a 600m climb straight up from Lingmell Beck, over the Corridor route to the Col between Great End and Ill Crag (well I'm bored of slogging up from Styhead to Esk Hause and this looked like a good idea). Then at CP5, just as we were to turn for home (into the wind, around Gable and up Kirk Fell...) was told the race was cancelled. Bugger.

At the barn (once they'd sorted out a rogue control) they put up the times to CP5 for the classic course. I had a 10minute lead over Duncan, who was a couple of minutes ahead of Tim Morgan (http://www.sportident.co.uk/results/2017/LDMTA/sta...)
I'm not saying I'd have definitely won, but I was feeling good, picking good lines and if you look at my long race results over the last few years I nearly always pace well and pick up places. Of course it could have all gone wrong on the climbers' trod around Gable!

Oh well, my lowly name won't sully a trophy with greats like Naylor, Bland, Birkinshaw and Findlay-Robinson on it just yet (though given I could only really win in foul weather I fear the next time I am in this position the same outcome). I can see what we were brought in (mainly marshal safety, but Fell Runners/orienteers can be known to not possess/use SMJ and get into trouble), but it's the sodding Mountain Trial, not a picnic!

Calling a win under the Duckworth-Lewis method. Will just have to go and win the OMM now...

Running - Trail 49:30 [1] 6.24 km (7:56 / km) +127m 7:12 / km
shoes: Mudclaw 300 'Classic' green

Stumble over and down Glaramara - what a hideous lump in the wet, there's a reason the race up it gets fewer than 20 people at it!
Had got a little chilly after a short wait at the CP, but not too bad. All drive had gone and the hip I whacked earlier in the day (slipped on grass, landed on rock) stiffened up without the adrenaline of racing.
Then a lift back over Honister.

C • Glaramara 2

Saturday Sep 9, 2017 #

10 AM

Running - Road 42:52 9.02 km (4:45 / km) +172m 4:20 / km
slept:7.75 weight:73.2kg shoes: Asics gel windhawk 1

Hutcliffe and Eccy

Friday Sep 8, 2017 #

7 PM

Running - Trail 54:36 [2] 9.95 km (5:29 / km) +223m 4:56 / km
slept:8.0 shoes: SLAB sense pro Kermit flippers

Neb and headstone, gentle terrain, nice and easy.
Definite dogging action on offer at Redmires. Had to get to the chippy before it closed though.

Thursday Sep 7, 2017 #

7 AM

Running - Road 29:54 5.99 km (4:59 / km) +65m 4:44 / km
slept:8.0 shoes: Asics gel windhawk 1

6 PM

Running - Road 1:13:58 15.52 km (4:46 / km) +387m 4:14 / km
shoes: Asics gel windhawk 1

Hills down near Newport.

9min empo (2.3km, +43m,-30m. False flat, downhill) 3:56min/km
4x Steep hills (0.35km, 33m. Drag, steep, drag): 1:47, 44, 46, 44
3x Long hills (0.8km, 43m. Flat, steep, drag, flat): 3:40, 41, 46

Pretty consistent for me and felt pretty good. Moving well on the gradient changes on the 2nd set, good XC type session, felt pretty good.

Wednesday Sep 6, 2017 #

7 AM

Running - Road 29:46 [1] 5.8 km (5:08 / km) +45m 4:56 / km
slept:8.0 shoes: SLAB sense pro Kermit flippers

This week I am staying in Saffron Walden. Around some fields and through some woods of varying scratiness.

6 PM

Running - Road 1:24:50 17.08 km (4:58 / km) +227m 4:39 / km
shoes: SLAB sense pro Kermit flippers

South around fields. Pack on, trying to run along rough edges of fields where possible. For long flattish runs this area is pretty good.

Tuesday Sep 5, 2017 #

6 PM

Running - Road intervals 55:11 13.33 km (4:08 / km) +7m 4:08 / km
slept:8.0 weight:73kg shoes: NB 590v5 SpeedRide

HHS session, solo around Granta Park.
2,3,4,5,4,3,2 (75s), though I extended the 5 to take in a segment, and extended to recoveries either side of it. Lovely drizzle to finish in.
Died on the 2nd 4, but rest OK all things considered.
Managed to grab the mile CR, but somehow didn't register a time on the km loop. Imagine its mainly lunchtime joggers around here though.

paces: 3:23, 26, 28, 25, 40, 24, 35.

Monday Sep 4, 2017 #

6 PM

Running - Trail 1:31:19 12.53 km (7:17 / km) +440m 6:12 / km
slept:7.5 shoes: Roclite 280 #1 Blue

Ruff housin' on Blacka, mit pack. Very serene in the quiet, then my left ear regained hearing and I could hear all my hacking, jiggling and slapping.

Sunday Sep 3, 2017 #

10 AM

Running - Road 3:36 [1] 0.59 km (6:05 / km) +27m 4:57 / km
slept:8.0 shoes: Xtalon 212 #8 (Borrowdale'16)

stravawanker

Running - Trail race 2:14:10 [4] 24.25 km (5:32 / km) +1256m 4:24 / km
shoes: Xtalon 212 #8 (Borrowdale'16)

Castle Carr English champs. 16th (+18min on Sam Tosh)

Ear update: compacted wax, probs hayfver related. Soften up with drops. Decided to excavate som but succeded in compacting it further, so am now (temporarily) deaf in both ears.

Anyway, a faffy, convoluted, contrived route above the Cader Valley. Clash with The Ben (Nevis, not Mounsey), and general ambivalence towards champs - espcially if not an established race - at this time of year, meant points were to be had. Felt alright but not wanting to start too quick on fast early running - rumours of hip-high tussocks abounded!

Settled into the 3rd group, feeling comfortble, leeting a few people surge on the good running. First downhills and tussocks took easy, assaying others' skill over the baby's heads. Drifted off the back of the group a bit but they never got away. CP 4 found by smell positioned, as it was, behind the sewage works. Lost a bit of impetus at the top of climb 4 through to descent of climb 5, gap stretched a little bit (I ended up in a farm-yard, head in the map I missed the taped stile. Reading map is bad for you!) but I closed it up when we all went wrong but those ahead went wrongerer (maybe reading maps is beneficial. Although 1:25k OS with random path mapping difficult whilst flying along trods).

Anyway now in the pack with Pez, Vic and a few others (Little Rob and Garry Greenhow droped here), thugged my way up the penultimate hill through the promissed man-eating tussocks. From the last CP I hit it fairly hard to get a gap down the rough descent. Was closed up on the penultimate climb, but attacked as it got rough again, got a more direct line and held off our remaining pack of 4 (Pez, Jonny Dry and Nick Leigh; Chris Holdsworth overtaken walking having gone walkabout from 4th place earlier).

Just behind Mike Ainscough from Helm gt ahead when we went wrong), but was 5mins up to the next group. A faster start required to mae the step up.

As for running deaf - very aware of heartbeat, difficult to hear what people are saying; you don't know anyone's behind you so feel you have to stick to the group as best you can.

http://live.sportident.co.uk/home/multistage/stage...

Running - Road 9:14 [1] 1.42 km (6:31 / km) +87m 4:59 / km
shoes: Xtalon 212 #8 (Borrowdale'16)

Saturday Sep 2, 2017 #

9 AM

Running - Road 58:36 12.28 km (4:46 / km) +202m 4:25 / km
rhr:38 slept:8.0 weight:73.5kg shoes: Asics gel windhawk 1

Loop around Eccy. First bit a bit faster to get going, then some strides in Milhouses.

Friday Sep 1, 2017 #

7 AM

Running - Road 25:34 [1] 5.27 km (4:51 / km) +6m 4:49 / km
slept:8.0 (rest day) shoes: Asics gel windhawk 1

still flat.

In other news I am currently quite deaf in my left ear. Muffling came on earlier in the week but it's quite bad today. Hopefully easy to sort out. Turning into Dad already...

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