Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 970130

In the 31 days ending Dec 31, 2016:

activity	#	time	miles		km		+m
Orienteering training	10	14:49:27	55.1		88.68		2559
Running	15	11:04:29	68.85	(9:39)	110.8	(6:00)	2398
Running wu/cd	10	3:03:56	18.45	(9:58)	29.69	(6:12)	595
Strength and Conditioning	6	2:45:00
Cycling	3	2:38:24	24.74		39.82		115
Orienteering race	1	1:27:15	6.51	(13:24)	10.48	(8:20)	310
Total	29	35:48:31	173.65		279.47		5977

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Saturday Dec 31, 2016 #

Running wu/cd 27:36 [3] 4.58 km (6:02 / km) +73m 5:35 / km

Legs feeling so heavy. Need an easy day soon.

Running 22:14 [3] 4.7 km (4:44 / km) +42m 4:32 / km

Lancaster parkrun.
Legs feeling tired so not running particularly fast, surprised to be only 8 seconds behind last week. Having Hannah so close behind definitely helped though.

Strength and Conditioning 15:00 [2]

15 minute circuit- squat thrusts felt so hard, but planks really easy- being warm makes a massive difference.

Friday Dec 30, 2016 #

Running wu/cd 18:53 [2] 2.51 km (7:31 / km) +88m 6:24 / km

Orienteering training 34:23 [3] 4.01 km (8:34 / km) +95m 7:40 / km

Legs feeling tired- motivation to push the pace not really there. Navigating okay- trying out some new things which generally worked pretty well although the area was fairly straight forward. Need to read ahead a bit more though.

Thursday Dec 29, 2016 #

Strength and Conditioning 30:00 [1]

2x 15minute circuit.
Phone not charged so slightly different version of the usual circuit, alternating arms, legs, core exercises. Before running so not particularly warmed up for the first set, felt hard.

Running 1:17:38 [3] 14.23 km (5:27 / km) +250m 5:01 / km

Out to the Quernmore cross roads past Williamson's park, then back through Hala. Pretty easy pace, calves a bit tired at the end because it was 95% tarmac, so lots of stretching this evening.

Wednesday Dec 28, 2016 #

Running wu/cd 15:29 [2] 2.13 km (7:16 / km) +36m 6:42 / km

Orienteering training 33:30 [3] 5.17 km (6:29 / km) +142m 5:42 / km

LOC turkey race at Bethecar Moor.
Again aiming to go out fast and make mistakes. Zac started just behind me so working pretty hard to stay ahead, then to stay behind once he'd come past. A couple of small mistakes, but generally caught myself before they got major, probably would have messed up more if there hadn't been so many people out on the same course.

Monday Dec 26, 2016 #

Running wu/cd 20:43 [2] 2.69 km (7:42 / km) +135m 6:09 / km

Orienteering training 30:47 [3] 4.09 km (7:32 / km) +99m 6:43 / km

LOC turkey race at Brantwood.
Aim was to go out hard and try and make mistakes. Actually navigating really well so didn't mess up much, a small blip at the end where I went too far down the hill. Think I'm finally starting to get my compass usage sorted though.

Saturday Dec 24, 2016 #

Running wu/cd 26:59 [2] 4.53 km (5:57 / km) +91m 5:25 / km

Running 22:06 [3] 4.7 km (4:42 / km) +46m 4:29 / km

Lancaster Parkrun.
Feeling really good, new course PB, despite the torrential downpour during the warm up and the muddy puddles along the track in the field.

Cycling 40:58 [3] 16.73 km (24.5 kph) +75m

Out to Anna's to do a last minute Christmas card delivery. Not 100% confident on distance as accidently left my Garmin on for the 4 hours I was there.

Friday Dec 23, 2016 #

Strength and Conditioning 45:00 [2]

3x 15 minute circuit.
Once I got going it was really good- all the squat thrusts and lunges seemed to come at the same time which was tough though.

Thursday Dec 22, 2016 #

Orienteering training 30:00 [1]

7 hours taping control sites for the Tim Watkins. Just walking but navigating for pretty much the whole day, pretty rough in places but generally really nice especially on the fell.

Wednesday Dec 21, 2016 #

Running wu/cd 16:27 [3] 3.21 km (5:07 / km) +71m 4:37 / km

Running 20:00 [3] 4.0 km (5:00 / km) +80m 4:33 / km

Hill reps at Aldercliffe.
0:30 x2, 0:45, 0:30, 0:45, 1:00 x2, 0:30, 1:00 x2, 0:45 x2, 0:30 x2.
Same time up and down, so barely getting any recovery on the 30s. Feeling good though.

6 PM

Cycling 1:00:00 [3]

Cycle shift- basically up and down the A6 to Bowerham. Pretty boring but got it done.

Tuesday Dec 20, 2016 #

8 AM

Running 22:21 [3] 4.25 km (5:16 / km) +48m 4:59 / km

Round the road through Stodday, actually a bit shorter than I thought. Running very easy- nice and bouncy.

4 PM

Running 29:41 [3] 6.01 km (4:56 / km) +72m 4:40 / km

Round the estuary and back the short way- feeling really good but always at a comfortable pace.

Strength and Conditioning 30:00 [3]

2 x 15 minute circuit.
Feeling good, although not enjoying the squat thrusts.

Monday Dec 19, 2016 #

Running wu/cd 11:13 [3] 2.07 km (5:25 / km)

Really need to work on extending this, 10 minutes isn't really enough for both warm up and cool down.

Running 30:24 [3] 4.83 km (6:18 / km)

Intervals at Crook O'Lune.
20:16 minutes total session time to celebrate the last official session of the year.
4:00 [2:00] 3:20 [1:40] 3:12 [1:36] 2:40 [1:20] 2:08 [1:04] 2:00 [1:00] 1:36 [0:48] 1:20 [0:40] @ 4:22 pace
Didn't really feel like I was running very well, particularly on the uphill but tried to push a little bit on the shorter ones.

Sunday Dec 18, 2016 #

Running 1:13:42 [3] 10.34 km (7:08 / km) +349m 6:06 / km

Christmas tree run up Clougha.
Generally running pretty easy, but really enjoyed the downhill with the group. Probably should have waited for the main group at the start but set off a little bit before with Rowena and some others, they were walking up the rocky part so ran on to join the slower group ahead then ended up waiting at the top.

Saturday Dec 17, 2016 #

Running wu/cd 26:00 [3] 4.65 km (5:35 / km) +73m 5:11 / km

Running 22:28 [3] 4.7 km (4:47 / km) +52m 4:32 / km

Lancaster parkrun.
Felt good for the first part of the course, then not so good at the start of the second lap, then surprisingly got more energy again in the middle of the second lap. Legs feeling quite tired so good to get a new course PB, although should be able to go faster next week I think. Not too far behind Mary either which was nice.

Friday Dec 16, 2016 #

Running 49:05 [3] 8.69 km (5:39 / km) +195m 5:05 / km

Back to Nanny's from the junction by the lake in Wasdale. Along the road through Greendale then up the hill to the Guards track and down the track home. Felt awful for the first 2km, but then fine for the rest.

Thursday Dec 15, 2016 #

Running 44:19 [3] 8.22 km (5:23 / km) +180m 4:52 / km

From Nanny's house round Guards. Amazing downhill through the forest and really enjoyed the run back down the river at the end.

Wednesday Dec 14, 2016 #

Running 32:27 [3] 6.41 km (5:04 / km) +71m 4:48 / km

Round the estuary loop starting past the Ferguson's. Feeling average.

Strength and Conditioning 15:00 [2]

15 minute loop. Back to using water bottles as weights again.

Tuesday Dec 13, 2016 #

Note

Early rest day this week to recover from training tour and put this training in the bank. Keeping the load lighter too since I was maybe pushing it a bit last week, although I feel fine.

Monday Dec 12, 2016 #

Running wu/cd 10:00 [3] 1.79 km (5:35 / km)

Running 30:40 [3] 4.84 km (6:20 / km) +18m 6:13 / km

Intervals at Crook O'Lune.
Following some function, John had come up with:
2:30 [1:15] 3:40 [1:50] 3:58 [1:59] 3:10 [1:35] 1:50 [0:55] 1:02 [0:31] 1:20 [0:40] 2:30 @ 4:30 pace
Running strong but not particularly fast, could have done with a bit more warm up time.

Sunday Dec 11, 2016 #

Running wu/cd 10:36 [3] 1.53 km (6:56 / km) +28m 6:21 / km

Orienteering training 1:27:28 [3] 8.67 km (10:05 / km) +353m 8:23 / km

Tour Champs at Claife Heights.
Tough start straight up the hill and then a few controls in the grot, but really enjoyed the second half. A bit messier once the Bristol guys started over taking me and I had to run a bit faster.

Saturday Dec 10, 2016 #

Orienteering training 2:06:21 [3] 10.72 km (11:47 / km) +420m 9:51 / km

CUOC training tour at Tarn Hows north.

Orienteering training 28:51 [3] 3.2 km (9:01 / km) +37m 8:31 / km

Peg relay and collecting.

Friday Dec 9, 2016 #

Orienteering training 2:07:38 [3] 11.84 km (10:47 / km) +299m 9:34 / km

CUOC training at Bishops Wood.
Allowed myself a lie-in so didn't go hanging, but pretty continuous training all morning.

Orienteering training 37:39 [3] 4.04 km (9:19 / km) +131m 8:01 / km

Downhill 'sprint' exercise, actually just running a bit faster but didn't want to kill ourselves so taking it cautiously. 1st pair back which was nice.

Thursday Dec 8, 2016 #

Orienteering training 1:19:44 [3] 7.27 km (10:58 / km) +291m 9:08 / km

CUOC training tour at Force Forge.
Pair exercises with Pippa, generally running pretty much the same speed thorough the terrain which was good.

Orienteering training 11:58 [3] 1.24 km (9:39 / km) +32m 8:33 / km

Head to head, supposed to be racing Pippa but actually ended up racing Matthew more since he started just behind me and was on my gaffle.

Wednesday Dec 7, 2016 #

Running 2:31:16 [3] 18.1 km (8:21 / km) +985m 6:34 / km

Rest day run round Fairfield with Pippa, Nathan and Jeremy. Had to keep stopping to wait for Jeremy on the uphill but all good downhill. Nearly got lost on the tops but fortunately we had a compass.

Tuesday Dec 6, 2016 #

Orienteering training 1:57:05 [3] 11.96 km (9:47 / km) +217m 8:59 / km

CUOC training tour at Tarn Hows South.

Orienteering training 34:35 [3] 3.58 km (9:40 / km) +130m 8:11 / km

One man relay in the afternoon. Enjoyed picking off the guys as they messed up...

Monday Dec 5, 2016 #

Orienteering training 1:24:28 [3] 9.89 km (8:32 / km) +243m 7:36 / km

CUOC Training tour at Blawith Common.

Orienteering training 25:00 [3] 3.0 km (8:20 / km) +70m 7:28 / km

Clock relay in the afternoon. Garmin died so distance etc. all guesses.