Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ba-ba

In the 31 days ending Oct 31, 2010:

	activity	#	time	miles		km		+m				load
	Orienteering	4	14:50:54	60.27	(14:47)	97.0	(9:11)	2575	44 /	58c	75%	2751.8
	Running - Road	20	13:15:23	98.98	(8:02)	159.29	(5:00)	2425				1753.5
	Running - Trail	2	2:43:00	16.53	(9:52)	26.6	(6:08)	450				411.0
	S&C	3	1:50:00									290.0
	Warm up/down	8	1:14:00	1.99		3.2						106.0
	Running Intervals	2	43:30	5.1	(8:32)	8.2	(5:18)	15				151.5
	Other Sport	1	40:00
	Orienteering - Urban	1	16:30	1.62	(10:13)	2.6	(6:21)	65	10 /	10c	100%	49.5
	Total	29	35:33:17	184.48		296.89		5530	54 /	68c	79%	5513.3
	[1-5]	28	34:48:17
averages - sleep:7.5 rhr:54 weight:70.8kg

6:55

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Sunday Oct 31, 2010 #

Orienteering (OMM LongScore Day2) 5:23:16 [3] 32.8 km (9:51 / km) +750m 8:51 / km
slept:10.0 shoes: Inov8 Mudclaw 330 Yellow 2

Despite being dosed up on Ibuprofen Tom's knee was still hurting so we started slowly amongst a lot of A-classers, taking in the 3 closest 10-ers. The original plan was to just head for home and pick up a few checkpoints on the way, but wee decided to head out east after CQ. This meant we missed out on the 50 and 60 pointers out west, but overnight we'd worked out that we weren't going to go west due to the climb back up to the finish. With our fairly slow start this seemed like a good plan. However, after picking up BH and CS we both picked up mentally and physically, and for the last 90mins or so we were flying - aided by Tom's insane bearing abilities. Towards the end we were even both running through the tussocks as Tom's knee pain subsided. Unfortunately this meant that we scored few points compared to what we could have done - if we'd foreseen an improvement in our condition earlier on we'd have been tempted to take a more valuable route back home. As it was we only got 290 points, which dropped us down to 29th overall. But we did manage a 41sec run-in split and ruined another pair's finish photo :P

Saturday Oct 30, 2010 #

Event: OMM 2010

Orienteering race (OMM LongScore Day1) 6:55:05 [3] *** 45.2 km (9:11 / km) +1110m 8:11 / km
spiked:13/14c shoes: Inov8 Mudclaw 330 Yellow 2

The first problem we had was trying to find the start triangle on the map. This took about 2mins. oops! Tom also left his compass on the ground twice after rest stops.
Having never done a score before we set up a basic route, planning to vary it on our way if we saw fit. At our 3rd control (CH) we were debating going round the southeast loop, but a quick tally of poitns suggested north was worth more to us at that point. We were going quite well, but there was a visible drop in pace once we got north of the road. It ecame obvious at AP that we'd have to drop the 40-point CW to make it back in time. This we did as we were both suffering, Tom especially with ITB trouble. After that is was just keep on plugging, although a misplaced (?) DM 3rd from last (it was at the stream source as the cd's suggested, but the stream seemed to have got longer since mapped, and so we went way past it and wasted the best part of 10 mins - at least we found it, which is better than some!)
Finished the day in 23rd. We collected the top 3 scoring controls (60, 50 and 50), but I think the positioning of the 2 50 pointers up to the north lured our inexperienced minds away from the bumper collection of 20s, 30s and 40s further south.
I was feeling good throughout and was pleased to still be going 2 1/4hrs and 15km longer than I ever have done before (whilst carrying considerably more!)

Thursday Oct 28, 2010 #

Note

pub golf a couple of days before the OMM is, I fear, a bad idea.

C • no it isn't 3

Wednesday Oct 27, 2010 #

4 PM

Running - Road 41:50 [3] 8.45 km (4:57 / km) +110m 4:39 / km
rhr:52 slept:7.5 weight:71.5kg shoes: New Balance N1024

Getting some last minute OMM stuff. Go Outdoors, Decathlon, Tesco, Pharmacy. Now for Pub Golf.

Tuesday Oct 26, 2010 #

Note
rhr:52 slept:8.0 weight:71kg (rest day)

tired today. one of those days...

Monday Oct 25, 2010 #

4 PM

Running - Road 38:10 [2] 8.0 km (4:46 / km) +90m 4:31 / km
rhr:52 slept:8.0 weight:72kg shoes: New Balance N1024

Pre circuits via bole hill, stables, Sandygate, Ranmoor, GG's to pick up the tent and Broomhill. Bit chilly in the shade so put in a bit more effort than planned.

5 PM

S&C 40:00 [2]
shoes: New Balance N1024

a bit lax at times.

Warm up/down warm up/down 7:00 [1]
shoes: New Balance N1024

Sunday Oct 24, 2010 #

Event: (EPOC, UK) Stoodley Pike

Orienteering race (Stoodley Pike Black) 1:13:28 [3] ***** 9.2 km (7:59 / km) +450m 6:25 / km
spiked:19/26c rhr:50 slept:7.0 weight:70kg shoes: Inov8 Oroc 340

Not too bad, noticable mistakes on only 3 controls (too far on 2 but caught it early, ~20; misinterpreted the boulders around 10, probs too high anyway, ~40; went on a bearing wander towards a wrong kite on 18, only ~10secs but a piss-easy leg.) Other than those 3 there were a few legs on which I didn't execute too well but didn't make much in the way of big mistakes, just map checking. A bit tired on the last loop out Coldwell Hill, and throughout I wasn't quite as good on the running as I was hoping, but to be expected after a fairly descent week of training.
Would like to keep up the training impetus, but am OMM taper and lots of sleep are definitely needed based on today! absolutely knacked now!

Saturday Oct 23, 2010 #

8 AM

Running - Road 21:00 [2] 4.5 km (4:40 / km) +35m 4:30 / km
rhr:54 slept:7.5 weight:70.5kg shoes: New Balance N1024

Down to Endcliffe, to the end of the park to marshal, then back to the start. Good to see Aiden running well, if a bit worried that he beat my pb by 2seconds :P I'm sticking to not having had a chance to put in a race whilst fully firing ;)

9 AM

Running - Road 1:09:50 [2] 13.5 km (5:10 / km) +210m 4:48 / km
shoes: New Balance N1024

Was going to go for a little loop home after, but started on up the porter valley and was feeling good. Was running at the same pace as another guy, but on different paths, so ran with him from quiet lane up to the top, he's coming back from injury before doing a 50mile 'Mountain Masochism' in a few weeks, in the US I think. From the top headed across to the conduit via some roads and a field, then back through Sandygate and Crosspool, quick browse in a Broomhill charity shop before finishing at Ingrid's to pick up the club compasses ahead of tomorrow. Nice easy ace, felt good despite little food for breakfast.

Friday Oct 22, 2010 #

Other Sport 40:00 [0]
rhr:54 slept:7.0 weight:72kg (rest day) shoes: Krapsta Crapstroturf

I was in Goal. Got beaten at my near post (oops) and sort of fell over when rushing out, but thankfully we put away 10% of our chances and won 3-2. Should have done better on both concessions, but I'll be outfield next time probably.

C • haha that is shocking!! 1

Thursday Oct 21, 2010 #

Note
rhr:54 slept:8.5 weight:70.5kg

OMM Long Score with Tom Hecht?

C • yes 7

Note

I am now doing to OMM with Tom, Long Score. He says that we're not really competing, just going to enjoy ourselves and will have 'Gourmet meals' at overnight. I'm yet to tell him that I want to try and win some new kit...

C • Yeah 2

4 PM

Running - Road 1:04:00 [1] 10.85 km (5:54 / km) +170m 5:28 / km
shoes: New Balance N1024

Afternoon run in Rivelin with Loz. Nice and sedate which is what I needed, although we sped up a little at times, like the top of the coppice.

Wednesday Oct 20, 2010 #

3 PM

Running - Road 9:50 [3] 2.46 km (4:00 / km) +15m 3:53 / km
rhr:54 slept:7.0 weight:69kg shoes: New Balance N1024

Started getting ready to head out in plenty of time, but guts started acting up so I spent extra time on the bog, so had to take it quite quick down to Hunters' bar.

Running - Road race (Porter Valley Race) 47:15 [4] 10.9 km (4:20 / km) +205m 3:58 / km
shoes: New Balance N1024

Legs were still heavy from the weekend and especially last night, but it meant I kept a descent pace on the way up, round about tempo. Took a few different routes to Malley, and I reckon 2 of his were quicker to my 1, but took a while to get rid of Hobbs (past Forge dam). Didn't quite have to poke on the way down I normally would, bit fatigued. Then I had to stop at the bog next to the cafe for 3 mins, which meant Hobbs and James got passed me. Came out just ahead of Johanna (1st girl) and from then on I upped the pace, caught james but took ages to break the elastic between us. Just missed Hobbs who was suffering with knees.

47.15 is 9mins quicker than 1st year I think, but 5 mins down on a cruising Kris and Ralph. Like to think that if a bit fresher I could be closer to Malley and Treb.
time doesn't include the pit-stop. race time was 50.20

Running - Road 14:40 [2] 2.5 km (5:52 / km) +80m 5:03 / km
shoes: New Balance N1024

Back with Ralph, Kris and BommyT. Crawled up springhill to home.

Tuesday Oct 19, 2010 #

8 AM

Running - Road 29:20 [2] 6.1 km (4:49 / km) +90m 4:29 / km
rhr:50 slept:7.5 weight:71kg shoes: New Balance N1024

Walkley, Crooskes, Crosspool, Broomhill, Crookesmoor.

6 PM

Running - Road 10:50 [1] 2.2 km (4:55 / km) +20m 4:43 / km
shoes: New Balance N1024

Down to Chateau Pinker avec Beasant.

Running - Trail 1:25:00 [3] 13.1 km (6:29 / km) +150m 6:08 / km
shoes: Inov8 Mudclaw 330 Yellow 2

Out from Burbage Bridge in the dark with Marcus, Beasant and JonnyG. I only had my reserve torch and could see bog-all along stanage edge and up to High Neb, and dropped off a bit making sure I stayed upright and thus kept my teeth intact. Then we headed to some ruin, then headed for the conduit reservoir but went too far north, got it eventually (after scaring many grouse) then headed back across more moor, through the plantation and across the pipeline trod from the pole to the Bridge. Marcus just pipped me in the falling over stakes 3-2.5 (for the half, literally half of my body ended up in a hole.)

Route - the shack after High Neb was a lot closer to the path than I thought! (how did I forget going into Rape Piece on my original map?!

Running - Road 6:00 [2] 1.15 km (5:13 / km) +40m 4:27 / km
shoes: New Balance N1024

Had to run back from Broomhill to keep warm - was chuffing cold!

Monday Oct 18, 2010 #

Note
rhr:55 slept:7.5

busy 07.45-19.00. That, starting a medical trial and dining solely from the union shop have left me pretty tired and feeling a day off.

Sunday Oct 17, 2010 #

Event: Compasssport Cup Final - Burbage

11 AM

Warm up/down warm up/down 10:00 [1]
slept:8.0 shoes: Inov8 Oroc 340

to the bogs and back several times, then to the start.

Orienteering race (Burbage) 1:19:05 [4] **** 9.8 km (8:04 / km) +265m 7:07 / km
spiked:12/18c shoes: Inov8 Oroc 340

Pleased with this run. No major mistakes, just a few small errors - although granted I did get lucky on 13 as Marcus was about.
Too low on 3 - got cocky as I'd spiked 2. lost ~1.20
Straight to 7 - quicker I think. Was going to go a bit to the right but saw the runnable heather and went straighter. Doglegged left a bit more than planned at the end of the leg though.
Don't quite know how I found 8 - thankfully people about, but hesitant on the way down off the edge and into the wood.
11 - stood on the control, just didn't see it. just a couple lost.
13 - nothing seemed to match up, especially on 1:15. Would like to see how it looked on 1:10. Marcus had caught me 6mins at 11 (pleased to hold out for 58mins!) and he helped me into 13.
14, hesitant; 15 wobbley line, but not much lost.

Pleased to be within 2mins of Franklin/RichG, knew this terrain would suit me though.

Saturday Oct 16, 2010 #

8 AM

Running - Road 25:00 [2] 5.32 km (4:42 / km) +80m 4:22 / km
slept:7.5 shoes: New Balance N1024

nice and easy lope down to Endcliffe to help with the park run, then back about 90mins after. 106 runners today, won in ~17mins, 2 ShUOCers (James and Chris the BAOC guy)
11.58 down, 13.02 back.
This seemed very easy for the pace, maybe I should have run it?!

3 PM

Running - Road 39:30 [2] 7.2 km (5:29 / km) +180m 4:53 / km
shoes: New Balance N1024

Was hoping a few newer members would show up, but it was just me and Mark. Hit up Rivelin for a bit before heading back from the Millpond, leaving Mark to go on.
Looking forward to tomorrow.

Friday Oct 15, 2010 #

5 PM

Running - Road 39:20 [1] 7.6 km (5:11 / km) +110m 4:50 / km
slept:7.5 shoes: New Balance N1024

Easy sleasy round crosspool, ranmoor, stables and bh.

Thursday Oct 14, 2010 #

Note
slept:7.0 (rest day)

knackered. Not hungover, but managed to waste the whole day.

Wednesday Oct 13, 2010 #

4 PM

Orienteering - Urban (Crookes QuizO) 16:30 [3] *** 2.6 km (6:21 / km) +65m 5:38 / km
spiked:10/10c slept:7.0 shoes: New Balance N1024

Quite nice, good little burn up. lots of deviation from the straight line.

Warm up/down 7:00 [2] 1.2 km (5:50 / km)
shoes: New Balance N1024

the bits of running I didn't time

Running - Road 50:14 [3] 10.3 km (4:53 / km) +150m 4:33 / km
shoes: New Balance N1024

Run form top of springvale after. ZigZaged the slope in Rivellin, Coppice, home. Feeling OK, body still getting used to a heavier training load though.

Tuesday Oct 12, 2010 #

5 PM

Running - Road 36:00 [2] 7.4 km (4:52 / km) +100m 4:33 / km
slept:7.0 shoes: New Balance N1024

Pre-intervals. Round back of Bole Hill, stables, lotties, Crosspool, Goodwin then Ponderosa. right ITB tight to start with but stretched it off.

Warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: New Balance N1024

Around the ponderosa, drills/strides, wd.

Running Intervals 21:00 [4] 4.5 km (4:40 / km)
shoes: New Balance N1024

2x(4x15, 2x30, 1x60 and back down), 1min between reps.
Was a bit all over the place pace wise, should have thought out what pace I wanted to be doing before hand.
need to get some longer intervals and hills in, but am busy on a Thursday. Will have to start up the Barbie school in a couple of weeks!

Monday Oct 11, 2010 #

4 PM

Running - Road 35:50 [3] 7.4 km (4:51 / km) +110m 4:30 / km
slept:7.5 shoes: New Balance N1024

Pre-circuits round Bole Hill, out to the staircase and back to gooders. They've turned the path along the bottom of the allotments into a motorway. Maybe a bit too quick pre-circuits, dripping when I got there.

5 PM

Warm up/down 10:00 [1]
shoes: New Balance N1024

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

40/20s. Could feel the extra 10mins extra compared to last week. Calves were tight after the run, but calf raises sorted them out.

6 PM

Running - Road 24:35 [2] 4.65 km (5:17 / km) +100m 4:46 / km
shoes: New Balance N1024

post circuits as I stayed in bed this morning. With Treb, RubberJonny, Ramsey's beach-short nightmares and ttdp at the beginning.

Sunday Oct 10, 2010 #

12 PM

Running - Trail 1:18:00 [2] 13.5 km (5:47 / km) +300m 5:12 / km
slept:6.0 shoes: Inov8 Mudclaw 330 Yellow 2

ShUOC fell run, leading the long group from Hathersage. A bastardisation of the Gala and Struggle race routes. Beautiful day and a good group - a couple of lasses managed to keep up with us all the way! Cracking steak and ale suet pudding afterwards. Quite enjoyed the easy pace towards the end after my exertions (more drink than running) yesterday.
Hopefully more clag next weekend, make Burbage a bit more exciting!

Saturday Oct 9, 2010 #

9 AM

Running - Road 48:30 [2] 10.0 km (4:51 / km) +150m 4:31 / km
slept:7.0 shoes: New Balance N1024

Down to Endcliffe (12min) then back home via Hangingwater, Sandygate, Lydgate, Crookes and Walkley. Feeling good on the way home :)

Warm up/down warm up/down 5:00 [1]
shoes: New Balance N1024

Short warm up with a few drills (and a bog-stop)
small loop warm down, then up to the road. Bumped into a Poo boy and an Anal Cherry, so shortened my wd to chat.

Running - Road race (Parkrun) 18:07 [4] 5.0 km (3:37 / km)
shoes: New Balance N1024

So I would have been happy with anything under 20 given how gash I've been feeling. However, it appears the lack of quality training I've been putting in worked in my favour as I felt good throughout and matched my time from July.
Started in a group of about 5, but knew the pace was slow. Opened up a little bit on the first time down Rustings road, by no means pushing, and surprisingly no-one came with. So from here on I was time-trialing for the last 3.7km. Could hear someone ~20m behind me as we got back into the park but pulled away again on the way up the hill. Only looked behind me again at the top of the park and there was someone about 30m behind, but not the guy I though was behind me (he'd dropped to ~5th). Strode out the 2nd time along Rustings and opened an even bigger gap to win by about 20 secs. 1st ever race win!
Pleased to be able to keep the pace up on my own, pleased that, even with general crappyness I've not lost much, pleased that I only pushed it for about 20secs during the race, and pleased with how good I felt on the run home afterwards.
Looking forward to reducing this time over the winter and getting as close to 17dead as I can by summer - 17.20 is my target.

Friday Oct 8, 2010 #

6 PM

Running - Road 34:35 [2] 6.4 km (5:24 / km) +90m 5:03 / km
slept:7.5 shoes: New Balance N1024

Heavygate, BH, Stables, Crosspool, Crookesmoor, Weston. Passed Ralph and Kris - one had gloves on, the other a thermal (I think). fannies.

Fell asleep a lot today. Not good :S

C • Cold 2

Thursday Oct 7, 2010 #

Note
slept:7.5

Sleepy all day again, and legs a little stiff. Very little time for running, so didn't. Need to get back on it by November. (Movember?)

Wednesday Oct 6, 2010 #

5 PM

Running - Road 52:50 [2] 9.8 km (5:23 / km) +160m 4:59 / km
slept:7.5 shoes: New Balance N1024

Walkley, heavygate, Bole Hill (few strides), Rivelin Glen, Millpond, Den Bank, Stairs, Sandygate, Crosspool, Lydgate, Cross Lane, Crookes, Springvale. was joined by Ralph at Den Bank for the lastlast 25mins. Nice evening.

Tuesday Oct 5, 2010 #

6 PM

Running - Road 29:40 [2] 5.95 km (4:59 / km) +80m 4:40 / km
rhr:58 slept:5.5 shoes: New Balance N1024

to Endcliffe and back. Feeling alright tonight, even after too much vino collapseo last night.

Running Intervals intervals 22:30 [3] 3.7 km (6:05 / km) +15m 5:58 / km
shoes: New Balance N1024

4x[30(45)30(45)120(90)]
good sesh. Not pushing too much and taking wider lines to stay off some of the slippier stuff, so lost a lot of ground on the others

Warm up/down warm up/down 5:00 [0]

Monday Oct 4, 2010 #

Note
rhr:60 slept:7.0 (rest day)

I am very proud of myself for being resilient and not giving into the temptation of a half day in uni and a sunny sunny day to go for a run.
hr a bit high - took it just after Europe won the Ryder cup. What's happened to me? I normally can't abide golf!

5 PM

Warm up/down warm up/down 15:00 [2]
shoes: New Balance N1024

S&C 30:00 [3]
shoes: New Balance N1024

not too bad.

Sunday Oct 3, 2010 #

Note
slept:8.5

papers.

Saturday Oct 2, 2010 #

Running - Road 8:27 [3] 1.66 km (5:05 / km) +50m 4:25 / km
slept:9.0 shoes: New Balance N1024

Spent the morning slobbing about, so before I started some work I decided to go for a nice 30mins to perk me up. Got onto Crookesmoor road and felt gash, so decided to call it a day and looped home via Harcourt rd.

30mins after I'm back - hr is ~58, which doesn't seem too bad. Need to keep monitoring it in the morning, see if there's any change to normal (~50).
Other than that, going to do nothing until wednesday at the earliest. Try and kick whatever's wrong with me out of my system. After that need to try and get a few cylinders working before CSC.

C • I would consider <90 as nor... 16

Friday Oct 1, 2010 #

Note
slept:7.5 (rest day)

so I can get back to normal

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