Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ba-ba

In the 31 days ending Oct 31, 2009:

activity	#	time	miles		km		+m				load
Orienteering	6	12:33:53	46.48	(16:13)	74.8	(10:05)	1840	47 /	88c	53%	3015.1
Running - Road	13	8:21:20	57.63	(8:42)	92.75	(5:24)	2125				1207.8
Running Intervals	7	2:32:11	18.55	(8:12)	29.85	(5:06)	1040				618.0
Other Sport	4	2:30:00									205.0
S&C	4	2:24:00									360.0
Warm up/down	7	1:40:00	0.43		0.7						135.0
Bike	3	1:14:00	14.09	(11.4/h)	22.68	(18.4/h)					104.5
Climbing	1	40:00									80.0
Total	26	31:55:24	137.19		220.78		5005	47 /	88c	53%	5725.4
[1-5]	25	31:15:24

4:43

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Saturday Oct 31, 2009 #

Event: Oxford City Race

Running - Road 42:10 [3] 9.0 km (4:41 / km) +170m 4:17 / km
shoes: New Balance N1024

Eventually dragged myself out for an All Hallow's Eve run - dodgin small children begging for fillings. Crookesmoor road, Endcliffe Park (dark...), Gladstone Road, Sandygate, Lydgate, Cross Lane and down School Road and Roebuck. Started off fast but managed to keep up a good pace throughout. Slowed a bit in the park, but kept it going up the hill and strode out on the return leg. Felt Good.

Friday Oct 30, 2009 #

Other Sport (Football) 25:00 [2]
shoes: Krapsta Crapstroturf

5-0 to...... ShUOC!?
Knew this was a good chance of finally getting a win on the board, so our defense wasn't as tight as it was last week and we took a few liberties. However, whilst they were pretty good on the ball, their passing and shooting left a bit to be desired, so we profited courtesy of Ambros (x2), Bayton, Shaw and SuperStreet (they gave us Steve's goal even though we took it off ourselves for a foul in the build-up). They came into it a bit at times, and Faz made a few good saves to earn his clean sheet.

Bike 30:30 [2] 10.13 km (19.9 kph)
shoes: Claude Butler Trail Ridge(Bike

out to accelerate to pick up a size-run. Bit of a headwind on the way out, overgeared it up Crookesmoor at the end, and a bit of dicking about in traffic in between.

Thursday Oct 29, 2009 #

Note

Up at 5.30 for interview day at AZ in Loughborough. Don't want to do that too often (the getting up at 5.30!)

Wednesday Oct 28, 2009 #

Note
(rest day)

Actually I'm quite glad my 'wednesday afternoon off' has been filled with labs as it means I won't be able to do anything. Knacked, some paperwork to catch up on and an interview to prepare for tomorrow.

Note

SYO clubbe nicht

Tuesday Oct 27, 2009 #

Running - Road warm up/down 20:00 [2] 4.0 km (5:00 / km) +60m 4:39 / km
shoes: New Balance N1024

goodwin, hill, goodwim. Walked home.

Running Intervals hills 14:00 [3] 2.2 km (6:22 / km) +200m 4:22 / km
shoes: New Balance N1024

Short session on Wellfield road as had to get to the meeting. 10xreps off about 75 seconds. Very easy except the last one.

Monday Oct 26, 2009 #

S&C 36:00 [2]
shoes: Asics somethings

45-15s - so there was a reason we were getting an extra dose of Bon Jovi et al! Needless to say there was minimal effort, especially past the first 25secs of each set. Dynamics weren't as bad as expected and knees seem to have healed a bit during the day - must be all the firth court steps upto lectures and the lab.

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

only 10 as not even Dan would log sitting on a bench as training...

Sunday Oct 25, 2009 #

Orienteering race (OMM Day2) 4:43:00 [5] *** 25.0 km (11:19 / km) +900m 9:36 / km
spiked:8/12c shoes: Inov8 Mudclaw 330 Yellow

off at 7.27(just!) in the chasing start. 3mins down on 4th, 48secs ahead of 6th. Bit of a cock-up on 1 (~4mins) and went left to 3 (unsure as to whether this or right was better). ~3mins lost going a bit too far at 4, too far right after blitzing it to leg 6 - the peleton caught us back up, 3 of us found it whilst ~2 were lost, but we had the legs on the others from then on. Our only spiked control of the weekend - hit a perfect bearing on 10. Long finish 'straight' which the knees weren't too happy with (overextended ITB slightly earlier in the day), then forgot my name when we were interviewed. 14th on the day, and gained a place overall. Not bad for 12 days notice and popping my MM cherry!

Saturday Oct 24, 2009 #

Event: Original Mountain Marathon

Orienteering race (OMM Day1) 4:23:20 [4] *** 26.0 km (10:08 / km) +750m 8:51 / km
spiked:6/7c shoes: Inov8 Mudclaw 330 Yellow

Will measure act. distance later. The climb wasn't too much, but boy was it rough! Bit right on 1, bit left on 2, but only ~1min lost between the 2. Then it was just follow the motorway! Monster 85mins, 9km leg for 5-6, towards the end of which I flagged so was a bit slow into the finish. 27mins down on 1 in 5th pos, maybe lost a bit too much time standing still.

Friday Oct 23, 2009 #

Other Sport (Football) 30:00 [2]
shoes: Krapsta Crapstroturf

vs. ODFC. Played OK, defence was there most of the time this week! Lost 4-1

Thursday Oct 22, 2009 #

Running - Road 29:40 [2] 5.55 km (5:21 / km) +100m 4:54 / km
shoes: New Balance N1024

one last shakedown - Stables, x-pool and lydgate.
Just doled up my food for the weekend - maybe over egging it a bit, but being my first time I'd rather have a little bit extra than run out early day 2.

Wednesday Oct 21, 2009 #

Note
(rest day)

pretty tired today - must disengae the stumble-upon button. Went to SYO clubnight, got a bit hot and bothered playing netball. Manly.

Tuesday Oct 20, 2009 #

Running - Road 40:00 [2] 7.2 km (5:33 / km) +110m 5:10 / km
shoes: New Balance N1024

From Park lane to goodwin, then Bingham, then back.

Running Intervals hills (Bingham Park Schorah's) 21:41 [4] 3.5 km (6:12 / km) +210m 4:46 / km
shoes: Inov8 Mudclaw 330 Yellow

6xSchorah's in Bingham. Small but select group of me, ash, hobbs and LauraD. Didnay put too much effort in - cruised the first poart of the long reps but after the trees was a bit tougher. Got the pace pretty spot on as there was no-one quicker to chase down, but didn't push the 'sprint' section of the rep, preffering to saunter.

Note

'Tapering' towards the OMM, as it's the word all the kool kidz are using.
Got an interview at AZ next week for a placement year. Getting paid to do my masters sounds like a cracking idea! Even if it does mean spending a year in Loughborough. At least my aunty would be nearby for sunday roasts.

Monday Oct 19, 2009 #

Note

Legs tired today.
And my 8-hour week is about to become a 25-hour one. Bloody degrees!

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

S&C 36:00 [2]
shoes: Asics somethings

I was well shagged.

Sunday Oct 18, 2009 #

Event: FRA Relay

Running - Road race (Leg 2) 1:16:00 [3] 11.5 km (6:37 / km) +750m 4:59 / km
shoes: Inov8 Mudclaw 330 Yellow

Leg 2 with Zanthe, and a cracking day out in the Western Lakes, lovely drizzle, propper mountain weather! Started at what I thought was an OK pace but Zan told me to slow down! Which was probably a good move. Was feeling really good throughout, and the new shoes were a beast on the descents! Could have pushed harder on the hills, but team-work was the aim of the game and we did our best at our 'damaged limitations' task. Tullie and partner passed us after 36mins ish on the big climb (started 6mins after us). Beat Edinburgh, possibly due to our superior tactics, mainly due to steve monstering the last leg. ShUOC legend in the making!

Saturday Oct 17, 2009 #

Event: Cambridge City Race

Warm up/down warm up/down 20:00 [1]
shoes: New Balance N1024

Orienteering race 44:07 [4] *** 6.5 km (6:47 / km)
spiked:22/29c shoes: New Balance N1024

Started off well (took the left to #1 just to be different) and didn't see GG until en-route to 4. But then I cocked up on the long leg - slow decission making and then running down one of the biggest dead-ends you've ever seen. After that I didn't quite have the impetus to run fast but decission making was good. Running on gravel is a bitch!

Friday Oct 16, 2009 #

Other Sport 20:00 [1]
shoes: Krapsta Crapstroturf

ShUOC-an-Awe Vs. MANNSOC D. 3(0)-7(5)
So, ShUOC footy is back on the menu!
Started off quite well for the first 8mins or so, we won a few corners and weren't getting troubled at the back. Then a roll-in went straight to their forward who scored, we lost it for the next 5ish mins and were soon 5-0 down (all scored by the same bloke). Second half and we carried on in the same vein, conceding 2 more goals early on. However, we then started paying attention and Ash got 2. Abrams had his usual 'situation' before setting Rocke up to chip over the 'keeper in the last minute.
It'll take a few weeks for some of us to remember how to play football, but if we play like we did at the end we should be OK. This is one of the stronger teams in the league we reckon.
My play consisted of winning and taking 1 corner, a magnificent air-kick and a miss-placed pass.

Thursday Oct 15, 2009 #

Bike 25:00 [1] 6.9 km (16.6 kph)
shoes: Claude Butler Trail Ridge(Bike

bombing around to intervals and back to talk with Steve

Wednesday Oct 14, 2009 #

Running - Road 1:15:00 [3] 13.6 km (5:31 / km) +200m 5:08 / km
shoes: New Balance N1024

Run with a sack with Dan and Zanthe. Put sleeping bag, several kgs of water and some heavy coats in, felt fine. Steady pace through endcliffe village (for old times sake), Endcliffe, Bingham (talking a not too much so stayed on the track instead of going up to the path!), Whitely woods, up Crimicar lane, across the GC, down Blackbrook woods, up the coppice track, Cirith Ungol, Allotments, Satbles, Bole Hill and Heavygate. Nice.
rootytoot

C • dan le sac 3

Tuesday Oct 13, 2009 #

Running - Road warm up/down 21:00 [2] 3.8 km (5:32 / km) +80m 5:00 / km
shoes: New Balance N1024

to goodwin, warum up loop, home with Ash and GG

Running Intervals hills (Taptonville Road) 29:30 [4] 5.75 km (5:08 / km) +200m 4:22 / km
shoes: New Balance N1024

8x Taptonville reps. Went off like a train on the first two, suffered afterwards, but not as badly as I would have done in the past.
Each rep ~360m with 25m climb.
Jog down rec, good pace.

C • Off like a train 1

Monday Oct 12, 2009 #

Running - Road warm up/down 7:30 [2] 1.3 km (5:46 / km) +60m 4:41 / km
shoes: New Balance N1024

up to dogshit park.

Running Intervals intervals 23:15 [5] 5.1 km (4:34 / km) +160m 3:56 / km
shoes: Inov8 Mudclaw 330 Yellow

Starting to wear in the mudclaws, and though I might as well do a bit of intervals in Bole Hill. loop of ~640m with 20m climb around the playground fence and upper field.
3x1 loop, 2x2 loop, 1x1 loop
2.25 (slow start), 2.12, 2.13, 4.50 (2.20,2.30) 4.45 (2.18,2.27), 2.15.
loop
Single loops were off 3 mins, doubles off 6mins, so had a good rec time in between.

saw a bloke emptying the dog-poo bins. now there's a crap job...

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

to goodwin, wu/wd, stretches, picking up the wad of notes tommyB gave me

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

40/20s. Bring on the 45/15 doubles!
arms were poor.

C • sod 45/15s 4

Note

doing the OMM with Neill B, B-class. Team NB! Not done a long run in a while, so could be entertaining - hopefully our nav won't be! Need to source all my gear now...

Sunday Oct 11, 2009 #

Bike 18:30 [1] 5.65 km (18.3 kph)
shoes: Claude Butler Trail Ridge(Bike

to decathlon and back to get some cheap footy gear for when After-ShUOC raises from the ashes under the moniker 'ShUOC-and-Awe'

Other Sport (Football) 1:15:00 [1]
shoes: Krapsta Crapstroturf

ShUOC-and-Awe 'training session' - 80mins on the ponderosa.
need to remember some defense and that the ball should finish in the net. Other than that not too bad!

Saturday Oct 10, 2009 #

Orienteering 40:00 [0] 3.0 km (13:20 / km) +100m 11:26 / km
shoes: Asics somethings

Taking a rather excitable bunch of cypriots around the GIAG in Bingham. They seemed to enjoy it and were getting the hang of the orange course.

Note
(rest day)

Friday Oct 9, 2009 #

Running - Road 1:10:00 [2] 13.3 km (5:16 / km) +210m 4:53 / km
shoes: New Balance N1024

Fairly easy to shake the legs out. Usual to Bell Hag, then along and across the GC, down crimicar, back though Whitely Woods, upper path in Bingham, Andcliffe, Ranmoor, and Tapthatton.
first 'longish' (i.e. over 50mins) run I've done in a while.

every street has a name, so feck off U2!

Thursday Oct 8, 2009 #

Climbing 40:00 [2]

t'matrix avec Dave and Rob. Keeping it easy as muscles need to get used to climbing again. Polished off a few 5+'s quite easily, and won a few games of add-on. Will push the grade next time.

Running - Road 21:30 [2] 4.35 km (4:57 / km) +60m 4:37 / km
shoes: New Balance N1024

broomhill, Endcliffe Park, and back for a bit until I had to stop and walk...

C • nic crapped in a car park 2

Running Intervals intervals (Pyramids) 19:30 [4] 4.3 km (4:32 / km)
shoes: New Balance N1024

30,60,90,120,150 and back down, 30secs rec between. Was going pretty well, and feeling quite comfortable. Distance is a guess (going for 3.30kms when running.)

Warm up/down warm up/down 12:00 [1]
shoes: New Balance N1024

7u, 5d

Wednesday Oct 7, 2009 #

Running - Road 12:00 [3] 2.7 km (4:27 / km) +30m 4:13 / km
shoes: New Balance N1024

Down to Hunter's Bar via the hopitaal

Orienteering 19:00 [3] ***** 2.3 km (8:16 / km) +40m 7:36 / km
spiked:7/11c shoes: Inov8 RocLite 320

Easy course on Eccy - I know it far too well! Wasted a bit of time collecting controls, map contact needs to improve, especially in areas like this.

Orienteering 26:30 [3] ***** 3.0 km (8:50 / km) +50m 8:09 / km
spiked:4/9c shoes: Inov8 RocLite 320

Slightly longer course. Kites had been collected in by the time I went out, so spent a bit of time confirming my position. First 4 OK, slight miss on 5, then for 6,7 and 8 I kept on drifting too far south. Need to improve my compass work mid-leg, compass when leaving the control circle and running in the right direction!

good training, hopefully there'll be a few more people next time, although the Uni seem to have forgotten that wed afternoons are meant to be reserved for sports...

C • I WANT MY WEDNESDAY AFTERNOON BACK! 9

C • more people... 1

Running - Road 40:30 [2] 7.75 km (5:14 / km) +175m 4:42 / km
shoes: New Balance N1024

Back from Eccy woods via High Storrs, Bingham, Ranmoor, Lydgate and Cross lane. Feels slow running with a bag.

Tuesday Oct 6, 2009 #

Running - Road warm up/down 14:00 [2] 2.6 km (5:23 / km) +50m 4:55 / km
shoes: New Balance N1024

to goodwin, then warm-up via Ruskin Park.

Running Intervals hills (Springvale Pyramids) 26:30 [4] 5.0 km (5:18 / km) +270m 4:10 / km
shoes: New Balance N1024

15,30,60,90,60,30,15 x2, jog down rec. a few minutes between the sets.
was only cruising, but was feeling good. Kept a cruising ralph just behind me on the 15s and 30s, and wasn't too far down on him on the longer ones - couldn't quite keep up the same pace after ~45 secs.
Felt really good, which is a suprise after a sick weekend and freshers' meal. Must have all been down to that nap I had in the maths data analysis session earlier!
Small but select bunch of us out, the 2 new people seemed to enjoy it though (one a bit more than the other!)
distance/climb a guesstimation.

Warm up/down warm up/down 18:00 [1]

jogwalk with Shim to make sure he knew where he was going.

Monday Oct 5, 2009 #

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

40-20s, good turn out, apparently 42, but seemed no where near as busy as last week!
niot too bad, but wasn't going too hard. Just about shaken off this crap feeling, now to freshers' meal!

Saturday Oct 3, 2009 #

Event: Maize Maze O

Orienteering race (Maize Maze quali1) 28:33 [3] ***** 2.5 km (11:25 / km)
20c shoes: Inov8 RocLite 320

Mental - 930m straight line, nothing was clean, all over the shop - did an extra lap of the maze to 16! Hartmann/Ash were bossing it though, Faz wasn't doing too bad. Both Ingrid and RachFR beat me comfortably on this!

C • cough 1

Orienteering race (Maize Maze quali2) 20:21 [3] 2.5 km (8:08 / km)
shoes: Inov8 RocLite 320

Better this time as knew the maze better. Still crap though.

Orienteering (Maize Maze Final) 29:02 [3] 4.0 km (7:16 / km)
shoes: Inov8 RocLite 320

1km straight, but as I put in a lap of the maze looking for 19 (I was pretty much on top of it when I just set off running) I surely put in and extra k over most others! about 7 mins lost there - gutted as I was going pretty well in the dark and realy enjoying myself. I'd caught about 4 mins on Seb and got ahead of him on the way to 19, then we both did a bit of dicking around, but he sorted it out and I got thrown by a miss-mapped feature, couldn't relocate off it and just ran until I was pretty much back at the start, on the other side of the maze...
Still, beat Hartmann on the run-in, even with a poor dibber technique.

Really fun in the dark, but I've had enough of getting beaten by 12-year-olds for one season and just want to go proper Oing!

Friday Oct 2, 2009 #

Note

up at 6.30, Goodwin at 7, queue for 3 hours, sign up for intra-mural, ShUOC are back in the game, hopefully we won't be the whipping boys we once were.
Intervals last night seem to have sorted out my stiff legs though, which is noce.
Easy day, try to shift this throat.

Thursday Oct 1, 2009 #

Note

'Sheffield University Orienteering and Fell Running Club have been offered a place in the FRA Relays on 18th October 2009'
Fantastic!
Now just need a team, transport and accommodation!
bring on the persuading! (and if that works, beating Edinburgh?!?)

Note

Corp doesn't sooth a bad throat. Still feel hungover now, but it's just this little bug I've got.

Running - Road 32:00 [2] 6.1 km (5:15 / km) +70m 4:58 / km
shoes: New Balance N1024

Broomhill, Endcliffe, back via the Hospital and park.
Legs seem to have shaken themselves out a bit.

Running Intervals intervals 17:45 [4] 4.0 km (4:26 / km)
shoes: New Balance N1024

Hare and hound sprints. Was with Lauri (one of our finns) who was OK on the first, but not very quick thereafter. Was only cruising, but still managed to be near the front when I was leading out, which was nice.
Includes rest

Warm up/down warm up/down 5:00 [1] 0.7 km (7:09 / km)
shoes: New Balance N1024

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