Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ba-ba

In the 31 days ending Aug 31, 2009:

activity	#	time	miles		km		+m				load
Running - Road	13	9:15:32	67.48	(8:14)	108.6	(5:07)	2017				1606.5
Bike	15	8:30:40	94.26		151.7						671.3
Orienteering	7	8:29:49	32.12	(15:52)	51.7	(9:52)	1625	99 /	132c	75%	2073.9
Warm up/down	7	1:43:00	2.49		4.0						191.0
Cocking about	1	50:00	4.35	(11:30)	7.0	(7:09)					150.0
Climbing	1	45:00									45.0
Running Intervals	2	22:30	3.29	(6:50)	5.3	(4:15)	70				103.3
S&C	1	5:00									10.0
Total	26	30:01:31	204.0		328.3		3712	99 /	132c	75%	4851.0

2:00

0:00

» now

Monday Aug 31, 2009 #

Running - Road 1:12:45 [3] 13.65 km (5:20 / km) +185m 4:59 / km
shoes: New Balance N1024

Was meant to be playing cricket but that didn't come off.
Usual, but then took the path along edgeof, then across GC. Down Crimicar, Whitley woods, Bingham upper, Endcliffe, Clarkhouse, Broomhill, Crookesmoor. Felt a bit poo at the start, resting a bit, but once I left the GC felt pretty good and threw in a few inclines.
The '59 Sound

Sunday Aug 30, 2009 #

Running - Road 1:01:30 [3] 12.3 km (5:00 / km) +200m 4:37 / km
shoes: New Balance N1024

Really nice run, felt good and felt like I could have kept going for longer.
Normal way up to Coppice, all the way to the footbridge at end of Rivellin, back via Rosco bank, Heroes (7.07 - a good 30secs quicker than I've been doing recently) home via Knobden/Condy. Bonza.
Shoes are still far too white though. Drizzle at end was perfect runnning conditions.

Note

getting antsy - can't wait for Aviemore and Freshers' - starting to introduce the body to lager again, question is do I do some spirit training, or see what corp does to me in the first few weeks?

Saturday Aug 29, 2009 #

Bike 1:10:00 [2] 22.0 km (18.9 kph)
shoes: Claude Butler Trail Ridge(Bike

up PB, round Lady Cannings then back.
Bike needs fettling - rear brake-pad pretty much crumbled to nowt in my hands before I set off.
Lizard using rock where I left my bike to sun itself.

Cocking about (terrain bombing) 50:00 [3] 7.0 km (7:09 / km)
shoes: Inov8 RocLite 320

Some terrain running up on the eastern bit of Burbage. Also ventured over to Houndkirk Moss which resulted in impenetrable bracken and lots of falling/jumping in hidden in streams.Was getting a bit better at running in the thick stuff at the end, but was still knackering!

Friday Aug 28, 2009 #

Event: White Rose

Bike 25:00 [1] 7.5 km (18.0 kph)
shoes: Claude Butler Trail Ridge(Bike

so it suddenly turned into autumn this morning!
very boring in the lab - no-one about.

C • autumn 3

Bike 54:00 [2] 19.0 km (21.1 kph)
shoes: Claude Butler Trail Ridge(Bike

left in sun and got back in sun, but spent most of the time in varying stages of precipitation (it tried hailing at one point). Crosspool, Lodge Moor, Roper Hill and back down Porter Brook, Fulwood, Ranmoor. Damp grit everywhere now :D

Thursday Aug 27, 2009 #

Bike 25:00 [1] 7.5 km (18.0 kph)
shoes: Claude Butler Trail Ridge(Bike

and that's it. Napped when I got home, and the 12" Sub of the day wasn't sitting too well on my stomach...

Wednesday Aug 26, 2009 #

Running - Road 55:10 [3] 10.3 km (5:21 / km) +205m 4:52 / km
shoes: Inov8 RocLite 320

same route as last tuesday (little bit added on end), minus wasp sting, + rain. great fun. Felt pretty OK as well. Heroes was a smidge slower at 7.38. I blame the shoes.

Note

didn't ride today coz I'm too cool, so stood on every loose flag on Divi street and got damp feet even though it was dry.

Tuesday Aug 25, 2009 #

Bike 25:00 [1] 7.5 km (18.0 kph)
shoes: Claude Butler Trail Ridge(Bike

now I have a headache after my eyes went funny as I left work...

C • how did your eyes go funny? 2

Running - Road 43:00 [3] 8.5 km (5:04 / km) +140m 4:40 / km
shoes: New Balance N1024

Considering that I wasn't feeling great this was pretty good. Odd route to Broomhill, Endcliffe, then back home via Ranmoor, Lydgate, Cross lane and Springvale.

Running Intervals intervals (Bingham shuttles) 9:15 [4] 2.3 km (4:01 / km)
shoes: New Balance N1024

From the roundabout to the tree just before the odd building. 6 reps each about 190m. Didn't feel very fast. Jog back recovery. As I was resting at the end Ingrid and Soph turned up. I wasn't resting, they weren't walking ;)

Monday Aug 24, 2009 #

Bike 25:00 [1] 7.5 km (18.0 kph)
shoes: Claude Butler Trail Ridge(Bike

rain held off until I got home

Running - Road 45:00 [3] 9.65 km (4:40 / km) +155m 4:19 / km
shoes: New Balance N1024

Walkley, Crosspool, Ranmoor and Lydgate avec Dave. Meant I ran at a decent pace, felt ok.

Sunday Aug 23, 2009 #

Running - Road 25:00 [2] 4.7 km (5:19 / km) +100m 4:48 / km
shoes: New Balance N1024

need to shake this apathy...

Friday Aug 21, 2009 #

Bike 25:00 [1] 7.5 km (18.0 kph)
shoes: Claude Butler Trail Ridge(Bike

Thursday Aug 20, 2009 #

Bike 25:00 [1]
shoes: Claude Butler Trail Ridge(Bike

Running - Road 45:00 [2] 7.4 km (6:05 / km) +240m 5:14 / km
shoes: Inov8 RocLite 320

With Wil from Hathersage, pretty much the same route as the Gala Race, cut a few bits off as Wil was suffering after bike-reps on heroes earlier in the day. Pretty steady.

Wednesday Aug 19, 2009 #

Bike 25:00 [1] 7.5 km (18.0 kph)
shoes: Claude Butler Trail Ridge(Bike

Bike 36:40 [2] 13.2 km (21.6 kph)
shoes: Claude Butler Trail Ridge(Bike

to Milhouses and Back.
46.8km max - that's faster than Bolt (but only just)

Orienteering 29:15 [3] *** 3.3 km (8:52 / km) +80m 7:54 / km
spiked:14/20c shoes: Inov8 RocLite 320

Park race at Millhouses and the bramble-fest over the railway lines.
more cock-ups than the female members of South Africa's Athletics squad! Got my moneys-worth by turning the bit in Hutcliff Woods into a comedy show - was enjoying myself a bit too much to look at the map. Good practice hacking through undergrowth though - if it weren't for this stuff it't be a good little area to practise going up and down contours/Nav on fairly featureless slopes.

Tuesday Aug 18, 2009 #

Bike 25:00 [1] 7.5 km (18.0 kph)
shoes: Claude Butler Trail Ridge(Bike

Running - Road 53:40 [3] 10.1 km (5:19 / km) +205m 4:49 / km
shoes: New Balance N1024

Heavygate, Bole Hill, Stables, Allotments (where I got stung by a wasp for the first time in about 12 years), Cirith Ungol, Coppice, down through the fields past the end of long lane, along bottom of Rivelin (saw RickyG), Heroes in a steady 7.35ish (a little bit of walking - sort of split it into 3x2min intervals. ish. That's my excuse anyway.) Felt pretty good, even if legs were a bit tired from yesterday.
the routes are radical

Monday Aug 17, 2009 #

Bike 25:00 [1] 7.5 km (18.0 kph)
shoes: Claude Butler Trail Ridge(Bike

IW/HFW (at 11am! gotta love overnight incubations!)

Warm up/down warm up/down 10:00 [1]
shoes: Inov8 Mudclaw 330 'O'

Running - Road race (Trunce 8?) 28:27 [5] 6.8 km (4:11 / km) +167m 3:44 / km
shoes: Inov8 Mudclaw 330 'O'

New PB by 50secs, quickest I've ever raced, and it felt tough - wasn't feeling as great as I have done, so know I can go quicker. Need to work at sticking with people when they go past.
At the beginning of the road section someone had written 'no pain, no gain' in a le tour stylee. haha

C • rock writing... 8

Sunday Aug 16, 2009 #

Note
(rest day)

Rest weekend - saudsage butties, newspaper, World Athletics (WOC if the internet was at home), Footy, legs need it.

Friday Aug 14, 2009 #

Bike 25:00 [1] 7.5 km (18.0 kph)
shoes: Claude Butler Trail Ridge(Bike

guess

Running - Road 25:00 [2] 4.9 km (5:06 / km) +100m 4:38 / km
shoes: Asics somethings

pants
guts are going bat-shit crazy

Thursday Aug 13, 2009 #

Bike 25:00 [1] 7.5 km (18.0 kph)
shoes: Claude Butler Trail Ridge(Bike

Running - Road 34:00 [3] 7.0 km (4:51 / km) +60m 4:39 / km
shoes: Asics somethings

to Bingham and then back most of the way

Running Intervals intervals 13:15 [5] 3.0 km (4:25 / km) +70m 3:57 / km
shoes: Asics somethings

1min on, 1min off, along the bike track, then back up and through the woods. 2 loops, but had to stop near the end of the last one due to the down-town squeeze.

Wednesday Aug 12, 2009 #

Bike 25:00 [1] 7.5 km (18.0 kph)
shoes: Claude Butler Trail Ridge(Bike

IW/HFW - Early!

Climbing 45:00 [1]

Down at the works. Considoring I came to Sheffield hoping to push my grade towards the E's, this being my 1st time climbing in 2 years is pretty poor. It was starting to come back to me though (never been as big a fan of bouldering/indoors as trad/sport), even if my hands ripped to shreds!

Tuesday Aug 11, 2009 #

Bike 25:00 [1] 7.5 km (18.0 kph)
(rest day) shoes: Claude Butler Trail Ridge(Bike

IW/HFW

Really tired so taking an easy day

Monday Aug 10, 2009 #

Bike 25:00 [1] 7.5 km (18.0 kph)
shoes: Claude Butler Trail Ridge(Bike

IW/HFW. All I did all day was design some primers (took 15mins) and read the paper for the rest of the day (Guardian guide to the season).
At lunch some woman asked me if I wanted to be paid £5 to taste some larger. I wasn't concentrating, said no and the chance was gone. Balls.

Running - Road 45:00 [3] 9.1 km (4:57 / km) +160m 4:33 / km
shoes: Asics somethings

Out tossing around aims for the next few years, ShUOC09/10 and how awesome it's going to be and the last week around my head.
Heavygate, Bole Hill, Stables, Allotments, DS, Cirith Ungol, Snadygate, Ranmoor, Shore Lane, Lydgate, finished at Crookesmore Traffic lights as traffic meant I had to stop. Varied the pace throughout, legs still a bit tired.

S&C 5:00 [2]

40 sit-ups, 20 press-ups, as my red forearms and milk-bottle 'biceps'/torso already look daft enough.

C • not get a tan at the scotti... 10

Sunday Aug 9, 2009 #

Running - Road (Recovery) 22:00 [2] 4.2 km (5:14 / km) +100m 4:41 / km
shoes: Asics somethings

Back from Perth via New Mills. Dragged myself out once back to shake the legs out. Very easy Heavygate, Bole Hill, Cemy and back down School/Spring/Crookesmore.

All in all, a brilliant week! really enjoyed all aspects. The O started off iffy and got so much better, it started clicking a little bit, just need somerthing of this intensity every month! Got a bit knacked towards the end of the week, which is where I didn't think I'd really struggle, but was only getting 6ish hours a night most nights (sometimes less).
Current Decathlon footy socks are pretty damn good at resisting all the shit thrown at them as well!
Can't wait until next thing like this (OK, it's only 4 weeks away :P) But did get a bit sad on the last saturday as the campsite was pretty empty and it was all over. Oh well, back to work...

Saturday Aug 8, 2009 #

Warm up/down warm up/down 10:00 [1]
shoes: Inov8 Mudclaw 330 'O'

Tough walk to the start! Great views once there though.

Orienteering race (6Day6: Loch Ordie) 1:25:36 [3] ***** 8.0 km (10:42 / km) +275m 9:08 / km
spiked:19/24c shoes: Inov8 Mudclaw 330 'O'

Not a great area, especially for the last day of a multi-day: Tough with rough heather and slugging across marshes.
Was telling myself on the way to the start that this would be my kind of area - rough and tough with not too hard nav. Nailed the first 2 controls running wise, then got tired, bored and lost intrest to 3. Never really regained the impetus and just sauntered around. Was so knacked I didn't even try much on the run-in!
Oing pretty cleanly (but was going sloooow). Overshot 13 a bit and fudged a bearing to 21, but was evidently not looking forward to the head-high bracken I was about to encounter!

Friday Aug 7, 2009 #

Warm up/down warm up/down 5:00 [1]
shoes: Inov8 Mudclaw 330 'O'

if that.
Dropped Lucy off at station.
Had Jack Wood as company. Lonely on way home though.

Orienteering race (6Day5: Barry Buddon) 1:09:32 [5] ***** 9.0 km (7:44 / km) +150m 7:08 / km
spiked:22/23c shoes: Inov8 Mudclaw 330 'O'

Easily best run of the year. There was one 5min+ doosie, but other that that it was balls-out running in tough heat, loved it!
Got a bit lucky in the woodland at the begining, and somehow went a bit 90degs to 5, no worries though. Had to stop to get a thorn out of my foot enroute to 8 (2mins)., but pretty clean and not too hesitant! Only problem was 5/6mins lost to 19. Don't really know what I was doing, but must have left 18 at about 30degs to what I wanted, very tough to relocate with 2.5m contour detail. Once found I cranked it up and was flying through the last few controls. Got a 3sec slplit to 23 - I think that may be wrong (I was quick, but not that quick over about 40m!)

Thursday Aug 6, 2009 #

Warm up/down warm up/down 23:00 [2] 4.0 km (5:45 / km)
shoes: Inov8 Mudclaw 330 'O'

Out to the start (all 4km, hot but flat) and a pit of pootling when there.

Orienteering race (6Day4: Tentsmuir) 1:19:58 [5] 9.5 km (8:25 / km) +75m 8:06 / km
shoes: Inov8 Mudclaw 330 'O'

ooft yeah. Great fun and went pretty well. Nailed 1+2, wobble on3 (1min max), followed Abrams thorugh the lowviz to 9, slick though to 15, slight parallel error at 16 but caught it very quickly. Was looking to go close to 70mins, but had a few problems in the lowviz through 19 (1min), 20 (poorly mapped - lots of open space snot on the map, relocated off a spur which I really should have used as AP anyway), but was OK through the last 2 greens bits, just a bit slow to make sure I didn't spedn 30mins in there! Chuffed to get under 80mins for nearly 10kms! The high visibility most of the time made it pretty easy though.

Note

Beach afterwards. Body-surfing, water nice, legs very pleased to get chilled. Spongy fell asleep, ralph etc. dug holes/tunnel, Lucy and I got really fooking Hungry. good times!

Wednesday Aug 5, 2009 #

Note
(rest day)

oooft, spent the day sleeping/vomming off a hangover and doing not a lot really. Rest night was pretty good.

Tuesday Aug 4, 2009 #

Warm up/down warm up/down 15:00 [3]
shoes: Inov8 Mudclaw 330 'O'

bog Q was long, so forest-dumped it, then had to hot-foot it to the start. Got into the box 20secs before I had to go.

Orienteering race (6Day3: Tullochroisk) 1:18:05 [4] ***** 7.2 km (10:51 / km) +360m 8:41 / km
spiked:14/18c shoes: Inov8 Mudclaw 330 'O'

Cor it were damp, and it was noticable after the first 5 forest controls when there were 6 MM-esque controls, including a massive slog up about 150m out of the drinks point! Had pretty mucht he same route as the elites, but they had a few extra loops, and in comparing splits with Spongy I managed to beat him on several of the forest ones at the begining!! No bnig error at all! Drifted down a few contour to 3 (1min) and off line to 4, but that resulted in an even better route than the one I'd planned! (Managed to keep concentration despite eyeing up a rather nice looking scandi at 5 and later on as well!) Slight misses at 7 and 9, dropping contours and having to crawl back up to the control. The ridge-top contour-detail control-pick from 11-16 was beautiful though, just one compass/interpretation mix up meant I aimed around the wrong lump to 12. Last long leg to 17 manaed to make a parrallel error when there wasn't even much to go parallel on! Spent a fair while rectifying it, but threw in a bit of dicking around just for good measure ;P
Fantastic, loved it, especially as it was bloody wet!

Monday Aug 3, 2009 #

Warm up/down warm up/down 5:00 [1]
shoes: Inov8 Mudclaw 330 'O'

Not much running on walk to the start as was walking with PeterG.

Orienteering race (6Day2 :Kinnoull) 1:24:36 [4] ***** 8.3 km (10:12 / km) +340m 8:28 / km
spiked:15/25c shoes: Inov8 Mudclaw 330 'O'

Hang on, what's a pice of southern real-estate doing on the outskirts of Perth!
Bit of dicking about as didn't quite get into the map, but usually managed to catch myself before really cocking up! miss at 1, slow to 2, bit of fanny at 4 but nothing major. Couldn't quite hack 8, must have gone next to the control but didn't see it. Had to retreat to path to relocate at 12, fannyed about way off-line at 13 and did a very poor bearing at 16 - was at an abvious feature close to the control, but just didn't let the conpass settle and spent 3mins running on paths aimlessly... Mucked up in the green at 19 (2mins), otherwise OK, but don't quite see how the mapper managed to miss the maHOOsive marsh (it was pretty much a grassy pond!) I crossed on the way to 22!
Thought I may have had Hartmann, but damn version5 SI I say!

Sunday Aug 2, 2009 #

Event: Scottish Six Days Tay 2009

Warm up/down warm up/down 35:00 [2]
shoes: Inov8 Mudclaw 330 'O'

bit of a jog along the racecourse in the morning.
Then a fairly good warm-up around assembly/Car park and on the track to the start.

Orienteering race (6Day1: Dalrulzion) 1:22:47 [4] ***** 6.4 km (12:56 / km) +345m 10:11 / km
spiked:15/22c shoes: Asics somethings

Overal pretty scrappy, but to be expected on the first day. A big error at 15 somehow (5mins), and a bit of following heffalump tracks to the wrong control at 19 (2mins) Otherwise slight misses (past the control before doubling back) at 1,7+18. Crashed through the dark green to 12 (long leg) instead of taking the obvious open running right next to it, but had fun anyway. 49 sec run in - 2 behind hartmann, equal 2nd with ralphyboy.

« Earlier | Later »