Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mat-d

In the 30 days ending Nov 30, 2009:

	activity	#	time	miles		km		+m
	RUNNING	21	16:03:00	94.51		152.1		4215
	ORIENTEERING	4	3:39:39	19.82	(11:05)	31.9	(6:53)	850	23 /	28c	82%
	CONDITIONING	19	2:42:00
	Total	21	22:24:39	114.33		184.0		5065	23 /	28c	82%
	[1-5]	21	20:07:39
averages - sleep:9

3:35

0:00

» now

Monday Nov 30, 2009 #

RUNNING 15:00 [3] 1.5 km (10:00 / km) +30m 9:05 / km
(injured) shoes: New Asics 1140

Foot really hurt and swollen on top - not great but managed to run around crookes for a bit before i stopped due to pain...

C • oh dear 2

Sunday Nov 29, 2009 #

RUNNING warm up/down 9:00 [3] 1.0 km (9:00 / km) +60m 6:55 / km
shoes: X-Talon 212

From the car to Grouse Inn

RUNNING (IN THE RAIN!) 1:05:00 [3] 11.5 km (5:39 / km) +220m 5:10 / km
shoes: X-Talon 212

From Grouse Inn, Along to Gardoms and back.
Felt quite fresh after yesterday - mainly because it was raining but also because I got some psyche from my new book - "Born to Run" - about the Tarahumara runners from mexico. Amazing read.

RUNNING warm up/down 5:00 [3] 0.5 km (10:00 / km)
shoes: X-Talon 212

CONDITIONING 10:00 [0]

Saturday Nov 28, 2009 #

RUNNING long (To Edale) 3:05:00 [3] ** 28.0 km (6:36 / km) +875m 5:43 / km
shoes: X-Talon 212

Decided to run to edale today which was nice considering it was supposed to sleet in the peak...
There was only snow on the high peaks (win/loose hill and a bit on stanage) and it didn't rain a spot.
Felt ok, but got knackered on the descent into edale - was glad the pub meals at the ramblers are excellent. Got some dodgy looks covered in mud and blood on the train back to sheffield.
Home - Rivelin - Redmires - Stanege Pole - Causeway - Yorkshire Bridge - Win Hill - Hope - Loose Hill - Hollins Cross - Edale.

RUNNING (Train station - home) 20:00 [1] 2.5 km (8:00 / km) +70m 7:01 / km
shoes: X-Talon 212

Managed to stagger back up from the station into crookesmoor. couldnt run any further in my fell shoes and i was completely knackered. walked the rest back...

CONDITIONING 10:00 [0]

Friday Nov 27, 2009 #

RUNNING 32:00 [3] 6.5 km (4:55 / km) +140m 4:27 / km
shoes: New Asics 1140

Road run in the eve.

CONDITIONING 5:00 [0]

Thursday Nov 26, 2009 #

RUNNING 40:00 [3] 8.0 km (5:00 / km) +110m 4:41 / km
shoes: New Asics 1140

Crosspool/Bell Hagg street loop

CONDITIONING 10:00 [0]

Wednesday Nov 25, 2009 #

RUNNING hills (Hero of the Vale!) 30:00 [4] 4.0 km (7:30 / km) +190m 6:04 / km
shoes: New Asics 1140

1xHero, 1xSpringvale... then onto sushi!

CONDITIONING 5:00 [0]

Tuesday Nov 24, 2009 #

RUNNING 45:00 [3] 9.0 km (5:00 / km) +150m 4:37 / km
shoes: New Asics 1140

H - Hangingwater - Endcliffe - Ranmoor - Back

CONDITIONING 5:00 [0]

Sunday Nov 22, 2009 #

ORIENTEERING race 24:00 [4] 5.0 km (4:48 / km) +80m 4:27 / km
shoes: Highlanders v2

SprintO around the Edge complex. Came back in the lead by about 5 mins (on the B) so was chuffed. Lovely area and perfect without any students in the way.

ORIENTEERING race 18:00 [3] *** 1.2 km (15:00 / km) +45m 12:38 / km
shoes: Highlanders v2

Completely crapped this one up. Spend about a year in the micro-o section and didn't realise that the controls codes were accurate. Great to have dummy controls out there too - excellent mapping marcus! Still managed to get jon out in 2nd after losing the lead... doh!

RUNNING 20:00 [1]

Ran back after captains house party in the pissing rain.

CONDITIONING 10:00 [0]

Saturday Nov 21, 2009 #

Event: ShUOC Sheffield City Chase

Event: SPOOK WEEKEND!

ORIENTEERING race (City Chase Prologue) 19:00 [5] *** 3.0 km (6:20 / km) +20m 6:08 / km
shoes: New Asics 1140

Ran comfortably on the prologue - managed to get no1 on the wrong side of the fence! but other than that, smooth throughout - although I was put off by the missing control - really disrupted my concentration.
Great run in in the wet!

ORIENTEERING race (City Chase Chase) 30:00 [5] 4.0 km (7:30 / km) +50m 7:04 / km
shoes: New Asics 1140

Started 17secs behind Rhys and 5 behind Dan Tett. The first 5 controls were a complete blur... then I started to use my brain just as we ran into the people. It was mental, people, puddles, controls, steps,crossings, OOB, taxis and a bus depot to run around.
Got a bit lost but managed to stay ahead of shane... just! :-)

RUNNING warm up/down 30:00 [2] 2.0 km (15:00 / km)
shoes: New Asics 1140

before the prologue and keeping warm at the chase start... COLD+RAIN!

CONDITIONING 10:00 [0]

Thursday Nov 19, 2009 #

RUNNING 40:00 [3] 7.5 km (5:20 / km) +180m 4:46 / km
shoes: New Asics 1140

Run down to endcliffe and back through broomhill to springvale bottom.
1x springvale rep and warm down to the house.

CONDITIONING 10:00 [0]

Tuesday Nov 17, 2009 #

RUNNING hills (Heros) 13:00 [4] 3.0 km (4:20 / km) +110m 3:40 / km
shoes: New Asics 1140

1 warm up jog - 1 run down - 1 Hero up.

RUNNING 20:00 [3] 3.5 km (5:43 / km) +100m 5:00 / km
shoes: New Asics 1140

Run from heros to s10 and back the long way. raining and only in tech t - not so fun.

CONDITIONING 5:00 [0]

CONDITIONING 10:00 [1]

A few sit ups and things.

Monday Nov 16, 2009 #

RUNNING 35:00 [3] 7.4 km (4:44 / km) +110m 4:24 / km
shoes: New Asics 1140

Loop around endcliffe ranmoor and crosspool to s10

RUNNING 10:00 [3] 1.7 km (5:53 / km) +100m 4:33 / km
shoes: New Asics 1140

Run back from s10

CONDITIONING 5:00 [0]

Note

Felt tired after the weekend...

Sunday Nov 15, 2009 #

Event: Venice Street O

Event: DVO regional event - Interland selection

RUNNING warm up/down 20:00 [3] 2.0 km (10:00 / km) +70m 8:31 / km
shoes: X-Talon 212

ORIENTEERING race (Eyam Moor &Bretton Clough) 1:29:00 [4] **** 13.0 km (6:51 / km) +390m 5:57 / km
spiked:23/28c slept:9.0 shoes: X-Talon 212

Felt a bit tired at the start but enjoyed the first bit but got annoyed with the tough heather. At number 15 i remember muttering, right...time to start the orienteering course!
Yeah 15 to the end was great and having not been in that area for over a year it was good to be back - however was incredibly slippy and fell over at least 15 times with my feet coming from under me.
Still great courses and good planning making it tough but enjoyable.

RUNNING 20:00 [1] 1.5 km (13:20 / km) +90m 10:15 / km
shoes: X-Talon 212

CONDITIONING 10:00 [0]

Black - Splits

Saturday Nov 14, 2009 #

RUNNING warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: X-Talon 212

Shivering in the cold...

ORIENTEERING race (Longshaw Score) 39:39 [5] *** 5.7 km (6:57 / km) +265m 5:39 / km
shoes: X-Talon 212

Pretty fun little event at Longshaw starting near suprise view and running in the millstone woods at the bottom. Collected a load of controls in the first 10 minutes...and then died a little bit but finished 2nd and collected all the controls in the allotted time. Felt ok afterwards too, and timed it just right, no rain while running and it tipped buckets after i got in the car!

CONDITIONING 5:00 [0]

Friday Nov 13, 2009 #

Note

Friday the 13th - what a great day to have a board meeting!

Wednesday Nov 11, 2009 #

RUNNING hills (Heros) 14:00 [5] 2.5 km (5:36 / km) +220m 3:53 / km
shoes: New Asics 1140

2 x Heros

RUNNING warm up/down (Jog downs...) 15:00 [3] 3.0 km (5:00 / km) +20m 4:50 / km
shoes: New Asics 1140

CONDITIONING 10:00 [0]

Tuesday Nov 10, 2009 #

RUNNING hills (Reps with Caralyn) 40:00 [4] 7.0 km (5:43 / km) +260m 4:49 / km
shoes: New Asics 1140

4 x Rosyln
1 x Conduit
1 x 1/2 Springvale
1 x Springvale Full

CONDITIONING 10:00 [0]

Sunday Nov 8, 2009 #

Note
(rest day)

Rest and hangover.

Saturday Nov 7, 2009 #

RUNNING 1:20:00 [3] 11.0 km (7:16 / km) +200m 6:40 / km
shoes: X-Talon 212

Run with Tom E and the guys up at the White Horse in good old Yorkshire.
Well boggy and Josh managed to split his leg open pretty badly. Nothing that 5 or 7 stitches couldn't fix... good old A & E haggling with him about the number they needed to put in.. and still not enough as it was still bleeding hours later!

C • Still bleeding 2

CONDITIONING 2:00 [0]

The shortest stretching session ever

Friday Nov 6, 2009 #

RUNNING 25:00 [3] 5.0 km (5:00 / km) +120m 4:28 / km
shoes: New Asics 1140

Crosspool loop

CONDITIONING 5:00 [0]

Wednesday Nov 4, 2009 #

RUNNING 30:00 [3] 6.0 km (5:00 / km) +220m 4:14 / km
shoes: New Asics 1140

S10 loop in the rain!

C • You gonna join SYO? 5

RUNNING 5:00 [3] 1.0 km (5:00 / km) +30m 4:21 / km
shoes: New Asics 1140

Run back with my curry...

CONDITIONING 5:00 [0]

Tuesday Nov 3, 2009 #

RUNNING 20:00 [3] 4.0 km (5:00 / km) +50m 4:42 / km
shoes: New Asics 1140

Jog to find the guys doing the 'heros' in Rivelin.

RUNNING hills (Heros) 15:00 [5] 2.0 km (7:30 / km) +250m 4:37 / km
shoes: New Asics 1140

Great to do this session again. No idea how long, how far or anything as i pressed all the wrong buttons on my watch. felt ok though, but knackered after work...

RUNNING 15:00 [3] 2.0 km (7:30 / km) +80m 6:15 / km
shoes: New Asics 1140

Decided to keep running and did a Leggit lane climb too.

CONDITIONING 5:00 [0]

CONDITIONING 15:00 [2]

Did some core strengthening while i was warming down.

Monday Nov 2, 2009 #

RUNNING (Broomhill/Crosspool) 35:00 [3] 5.5 km (6:22 / km) +160m 5:33 / km
shoes: New Asics 1140

Felt crap this evening, just didn';t feel right in the legs - really tight!!

Sunday Nov 1, 2009 #

Note

Rain. Boo. But bought lots of nice Helly Hansen things!!

« Earlier | Later »