Register | username: pw: 
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 30 days ending Jun 30, 2011:

activity # timemileskm+m
  Running31 26:51:17 196.04(8:13) 315.5(5:06) 2500
  Cycling5 3:30:00
  Circuits18 2:55:00
  Running Drills3 52:00 1.86(27:54) 3.0(17:20)
  Orienteering1 35:00 2.49(14:05) 4.0(8:45)
  Slacklining1 5:00
  Total41 34:48:17 200.39 322.5 2500

«»
3:43
0:00
» now
WeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Thursday Jun 30, 2011 #

8 AM

Running 25:00 [2] 5.0 km (5:00 / km)

IW with a map again. Makes the boring runs go faster.

Circuits 10:00 [1]

5 PM

Running 1:10:00 14.0 km (5:00 / km)

HFW via Rach's to pick up something called a 'fascinator' (I had no idea what this was and still don't, really), then out to Hallamshire with Piret. Ran 6x loops at Myers Grove, 2.30, 1.50, 2.30 x2 off about 1.45 recovery. A couple of steep banks to run up which got hard by the end. Good session, though.

Wednesday Jun 29, 2011 #

2 PM

Running 1:05:00 14.0 km (4:39 / km)

Up to Loxley and some looping around. Found a good rocky, technical running loop to run as reps and did 2x efforts on that (2.40-ish). Ran with a map and kept up a decent tempo.

Circuits 10:00 [1]

Tuesday Jun 28, 2011 #

8 AM

Running 25:00 [2] 5.0 km (5:00 / km)

IW, nice morning and legs felt OK.

Circuits 10:00 [1]

6 PM

Running 1:20:00 [2] 16.0 km (5:00 / km)

Did a spot of heavy lifting at Neil's (well, I mainly watched Gareth, Rich and Neil do the heavy lifting) then headed up Rivelin for a nice jaunt.

Monday Jun 27, 2011 #

3 PM

Cycling 1:15:00 [2]

Yep, legs were sore. Borrowed Jen's bike and did a tour of Bradfield.

Sunday Jun 26, 2011 #

4 PM

Running 50:00 12.0 km (4:10 / km)

Headed out to the Myers Grove grass track for something a bit faster. Last year it was a 300m track, but it has now shrunk to 200m, which was a bit rubbish. It's a bit wonky and sloping too, but good to get a session in on a soft surface, anyway. Ran 1km, 1mile, 1km, 400, 400 all at a cruisy pace which was plenty for me today (3.28, 5.20, 3.20, 75, 75). Legs are sore after running faster yesterday and will be sorer still tomorrow. Oh, and it was scorching hot!

Sorry Rhys, but there's no way I could have made it round Loughrigg!

Circuits 10:00 [1]

Saturday Jun 25, 2011 #

3 PM

Running 50:00 11.0 km (4:33 / km)

Needed to get out.

Friday Jun 24, 2011 #

4 PM

Running 46:00 [3] 10.0 km (4:36 / km)

Up Loxley Valley, feeling perkier today, but still got tired after half an hour or so. Foot was sore and hips felt stiff, but not too bad, on the mend.

Circuits 10:00 [1]

Back on the wagon.

Thursday Jun 23, 2011 #

Running 28:00 5.0 km (5:36 / km)

Some running at last. Not feeling very inspired by the busy streets so I resorted to laps of Russel Square. My plantar hurt for the first 10, then I had 10 of feeling quite good, then my muscles started to feel stiff again. I really did hurt myself on Saturday!
6 PM

Cycling 20:00 [3]

Took a Borisbike for a spin again, but the traffic was too bad to get anything worthwhile done, too stop-start.

Wednesday Jun 22, 2011 #

10 PM

Cycling 50:00 [1]

In London for a conference. After a massive dinner and a day of inactivity, I decided that it would be a good idea to pick up a Borisbike and go for a spin. I just followed my nose and ended up at St Pauls and the Gherkin, somehow found my way back to Russel Square. Good fun on the relatively quiet streets, but got a bit depressed by the relentless uniformity of the city, which you don't really pick up on foot. I cycled past countless Starbucks, Pret a mangers, Ritazzas, Pizza Huts and Cafe Rouges, all of which looked identical and bland. Such a shame that all anyone seems to want is a safe brand and a standardized product.

Tuesday Jun 21, 2011 #

8 AM

Cycling 25:00 [2]

IW. Bike doctor was on today so I dropped Jen's bike in and used it as an opportunity to get my legs moving a bit. Felt good.
1 PM

Cycling 40:00 [2]

HFW. Bike doctor finished at 1 and I didn't have a lock, so I used that as an excuse to head home via a short blast up to Lodge Moor.

Sunday Jun 19, 2011 #

Note
(rest day)

Ouch, ouch, ouch. Not feeling good after too much beer and too little sleep (listening to a thunder storm roll around the valley and worrying about Jenny and Hilary in their tent from the comfort of my 5* hotel bed). Had a jacuzzi and steam room, went for a hobble up a gorge and flew home.

Saturday Jun 18, 2011 #

8 AM

Running 3:38:15 [5] 37.5 km (5:49 / km) +2500m 4:22 / km
shoes: Inov-8 X-Talons 190

GM40. This was a lot of fun. I had my concerns in the run up to this race that I was a bit out of my depth...on paper the course was longer and tougher than anything I have done before and there seemed to be a lot of experienced runners around (some of whom I am in awe of). Anyway, there was a great atmosphere at the start at a rainy mountain pass at 800m, with plenty of healthy rivalry between the English and the Scotts. I had decided that I needed to go off hard and hope that I could get most of the way around before the wheels came off.

We had an English peleton going for the first couple of kms, but it soon split and I managed to bridge the gap to a small pack of Czechs and Jethro, who were going at a fast, but not uncomfortable pace. I had to concentrate hard to keep up with them through the woods to the first small summit, before Jethro took off down a (relatively) short descent. A slog followed accross an open mountainside and some steep switchbacks up to a col at ~1800m, the high point of the course.

I sailed past a couple of Czechs on the mad descent down some technical rocky and rooty trails trails and back into the treeline. This downhill seemed to go on for ages, and I didn't know whether to push on or to hold back - both hard on the quads. I went for something in between, but still felt quite jelly-legged when I came out onto the road 1000m below. At this point Robie Simpson caught me up, and we paced each other and chatted a bit through the longest, most boring section of the course, 10km of undulating road and forest track, where we picked off a few stragglers from the front pack. It was really good to see Jenny, Hlilary and Britta on this section for a boost.

Another steep descent and we were at the low point of the course at the start of a 1200m climb, popularly known as 'the hour of truth.' It felt good to get stuck into this, as it had been looming in the distance for a while. I had to let Robbie go as he was motoring, but I managed to slip into a comfortable rhythm and was surprised to feel pretty good. I went past a few more runners on the first part of the climb and some of them looked in pretty bad shape...I was just hoping that I wasn't going to be staggering like a drunkard myself in a few kms. It was a great feeling to emerge from the treeline and to hear the cheering from out of the clouds. Not such a good feeling to see the mist part to reveal another massive rock looming above me. I somehow made it to the high point in one piece and stopped for a bit of drink and a bite to eat. The cheers as I started running again gave me a massive high and I set off purposefully on the 8km descent to the finish.

This was where it started to get hard. Having run on my toes for the last hour, my calfs were not happy to be pounded down the hill and they started to cramp up. At one point I had to stop and stretch, while a friendly marshall came over to see if I was alright. With 5km to go there was a small uphill on the forest trail, which reduced me to a pathetic hobble as my hamstrings started to go. It was a strange experience to feel alright in myself but to have lost all control over my muscles and I started to worry that I might actually not make it back down the hill. Luckily they eased off and I managed to get through the last, fast 4kms without anything popping. Good job too, as I had Andrew Davies and Graham Pearce breathing down my neck.

The atmosphere at the finish was amazing, and I was made to feel like I had won the race by the crowds. Great results from the Scotts with 2, 3, 4 and an easy team win. I finished 7th and we were 3rd team just a whisker behind Slovenia. Very exciting to see Pippa win and the women take the team prize. Had a dip in the river, massage, shower, lots of free beer, food, cake, etc at the finish, what a well-organised race. Now I can hardly walk, but it was well worth it.

Results:
http://www.timingljubljana.si/Rez_cat.asp?db=1803&...

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)

Minimal, but needed to wake myself up after an early start.

Friday Jun 17, 2011 #

8 AM

Running 45:00 9.0 km (5:00 / km)

Cruise up the river with the lads for a final systems check. Found a steep uphill path, which Graham wanted to run all the way up. Fortunately it was blocked by some fallen trees and we could head home for an afternoon in the pool and jacuzzi.

Thursday Jun 16, 2011 #

8 PM

Running 20:00 [1] 3.0 km (6:40 / km)

Arrived early evening for a big meal and a couple of beers, then the lads got itchy feet and we headed out for a jog to shake off the travel lethargy. Bumped into Jen and Hilary at a restaurant and had a bit more pudding.

Wednesday Jun 15, 2011 #

12 PM

Running 20:00 [2] 4.0 km (5:00 / km)

IW, steady.

Circuits 10:00 [1]

5 PM

Running 40:00 7.0 km (5:43 / km)

HFW via Blake street for a set of 6xbounds off 40 secs followed by 2xfull hills in 46. Felt alright, but not as springy as I would like. To be expected, I suppose.

Tuesday Jun 14, 2011 #

6 PM

Running 25:00 [2] 5.0 km (5:00 / km)
(rest day)

HFW, feeling a bit flat.

Circuits 10:00 [1]

Monday Jun 13, 2011 #

6 PM

Running Drills 20:00 1.0 km (20:00 / km)

Running drills with KC. Legs a bit on the sore side so kept it nice and relaxed.

Running 30:00 6.0 km (5:00 / km)

Fast up the hill (I was late), some sprints (accelerate, sprint, float) then jog down the hill.

Circuits 10:00 [1]

Strength workout when I got home.

Sunday Jun 12, 2011 #

11 AM

Running 1:04:02 13.0 km (4:56 / km)
shoes: Inov-8 X-Talons 190

Edale country day fell race. Good turn out, but a pretty nasty day by the time we hit the rim of Kinder, rain and wind in our faces all the way. Ran comfortably up the hill, unlike last time I ran this, where I blew up after about a minute. The edge path was fun hopping along the rocks with Rob and B8ND. I had a go at pushing the pace on the technical section to Grindsbrook, but we were all back together by the summit of the knoll. B8ND took a bit out of me on the descent (where we missed the short cut, doh) and I managed to build a small gap to Rob, which was enough to hold him off along the road. Enjoyable blast and my quads are now suitably tender.
5 PM

Circuits 10:00 [1]

Saturday Jun 11, 2011 #

11 AM

Orienteering 35:00 4.0 km (8:45 / km)

Training on Hugset en route to Jen's gran's place. Set off aiming for a steady and technically sound cruise but couldn't find the feature at my no. 2, then relocated miles away. Decided to re-start, same again. Third time I managed to work it out, but still couldn't find the right feature. Something strange going on there. After that, all good, althouh I ran with a shrunken map and a badly scratched magnifier so it was all a bit disconcerting.

Running 20:00 [2] 4.0 km (5:00 / km)

Up to the start with Rob and a longer loop to warm down.
5 PM

Circuits 10:00 [1]

Friday Jun 10, 2011 #

11 AM

Running 1:33:00 18.0 km (5:10 / km)
shoes: Inov8 x-talons 212

Wanted a run on a soft surface so headed up to Redmires for a tour of Stanage, Higger, Burbage mines while Jen went for a hike up to Stanage trig. Played with the sort of pace I will be running at next weekend, hard to guage, but felt good today in any case. Couldn't resist an effort down and up the plummet when I ran past. Foot was sore on the downhill but bearable.

Thursday Jun 9, 2011 #

5 PM

Running 30:00 [3] 6.0 km (5:00 / km)

HFW, quite brisk, foot not too bad but feeling it on all the downhills.

Circuits 10:00 [1]

Canadian runner's yoga session with Jen. Not dissimilar to my usual circuits, but with more static positions and focus on posture and deep breathing. Took about half an hour to achieve the same sort of level of work out, but it's probably better for me in all sorts of ways to do it long and slow.

Wednesday Jun 8, 2011 #

Note
(injured)

I have to admit to myself that I am injured, even though it hasn't got in the way of my training yet. I've had a sore LH plantar for a few months and it's got very sore over the last three weeks, especially on the downhill. Need to embark on a program of icing, stretching and taping.
9 AM

Running 25:00 [2] 5.0 km (5:00 / km)

IW, still feeling flat and cotton-wool headed.

Circuits 10:00 [1]

5 PM

Running 1:12:00 13.0 km (5:32 / km)

Decided that what my body needs is a kick up the backside, so I gave it one. Plagarised Rob's Kenyan hill session on the Coppice Track and ran 3xup and down 12000m-ish with no recovery. Amazing how this session accumulates after starting out like a tempo effort. Ran 3.49, 4.54, 3.54, 4.55, 3.54, 4.50, a bit wind assisted on the ups. The last effort was maximul by the top of the hill. Tough.

Tuesday Jun 7, 2011 #

6 PM

Running 45:00 [2] 9.0 km (5:00 / km)
(rest day)

Well the crash came today. Felt flat and struggled to concentrate at work. Plantar and hip sore, too. Decided to call in an easy day and went out for a short cruise up Loxley to loosen off the legs, felt a bit better for it.

Circuits 10:00 [1]

Monday Jun 6, 2011 #

9 AM

Running 25:00 [2] 5.0 km (5:00 / km)

IW

Circuits 10:00 [1]

6 PM

Running Drills 20:00 1.0 km (20:00 / km)

Drills with Mrs Candy in Bolehill Park. We were bathed in warm evening sunshine and Kelly gave us a good hard workout, which made my calves hurt.

Circuits 5:00 [2]

5, 4, 3, 2, 1s.

Running 30:00 6.0 km (5:00 / km)

Hardish run up the hill to the session, some jogging, a short sprint session and a hard effort through Walkley and back down the hill to finish off with.

Sunday Jun 5, 2011 #

1 PM

Running 55:00 [2] 11.0 km (5:00 / km)

Steady run from Abbots Pool around Ashton Court with Mr Baker to interrupt the long drive home. Nice to revisit some old haunts. Tired but not too groggy from a mixture of fine food, prosecco and Cornish ale. Legs felt good after lots of dancing.
9 PM

Circuits 10:00 [1]

Saturday Jun 4, 2011 #

8 AM

Running 1:10:00 13.0 km (5:23 / km)

Roused early from my tent with a slight hangover by an enthusiasic voice shouting. 'Oli, Rob? Are you awake? I thought so. Shall we go running?' How could we refuse Shane on the day of his wedding party? So we set off at a breakneck pace down the hill to Porthtowan along with Rob, Little Dave, big Dave and Shane setting the pace at the front. Ran towards a big hill in the distance along some great coastal trails. I had just about woken up by the time we stopped for a dip in the sea at the end. Chilly.

Followed by a great day of festivities.
10 AM

Slacklining 5:00 [1]

Had a go at slacklining on a very slack and quite windswept line. I was rubbish, but it seemed like good core training with the downside of a not-insignificant injury risk.

Friday Jun 3, 2011 #

12 PM

Running 2:05:00 24.0 km (5:13 / km)

Stopped off at Dartmoor for a run with Rob on our extremely expensive and pristine OMM map. Headed up some of the bigger hills and stuck to decent trails for the most part with a short section of bog bashing at the far end. Gorgeous day, running in the heat of the midday sun, cooled off with ice cream and pop after.

Thursday Jun 2, 2011 #

10 AM

Running 53:00 11.0 km (4:49 / km)
shoes: Inov-8 F lite

Death intervals in Hillsborough Park. Aimed to run comfortable fast over an increased set, which I managed until the last one where I pushed the pace a bit harder. 2.24, 2.21, 2.21, 2.21, 2.21, 2.21, 2.17 off 4 mins. Nice session, felt terrible on the warm up but good once I got going.

Running Drills 12:00 [3] 1.0 km (12:00 / km)

Drills, strides, accelerates, fast/float/fast/float as part of warm up.
5 PM

Running 37:00 [2] 8.0 km (4:38 / km)

Cruise up Rivelin.

Circuits 10:00 [1]

Wednesday Jun 1, 2011 #

9 AM

Running 25:00 [2] 5.0 km (5:00 / km)
(rest day)

IW. Ahhh, asphalt.
9 PM

Circuits 10:00 [1]

« Earlier | Later »