Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 30 days ending Sep 30, 2016:

activity	#	time	miles		km		+m
Running	23	16:51:17	125.47	(8:04)	201.92	(5:01)	3380
Cycling	19	12:57:53					3772
Circuits	26	6:30:00
Swimming	3	1:42:00
Total	69	38:01:10	125.47		201.92		7152

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Friday Sep 30, 2016 #

7 AM

Cycling 1:04:06 +615m

Morning hills in Porter valley. Pushed as hard as I could and managed 3 before running out of time. 5.44, 5.37, 5.37.

25.17km

Thursday Sep 29, 2016 #

7 AM

Running 29:15 [2] 5.63 km (5:12 / km) +110m 4:44 / km

IW. Really enjoying being able to run into work on occasion. A minor victory.

5 PM

Running 25:04 [2] 4.99 km (5:01 / km) +90m 4:36 / km

HFW via chippy. Tendonitis nagging a little, possibly from over-exuberent nordics a couple of evenings ago?

7 PM

Circuits 15:00 [1]

Nordics.

Wednesday Sep 28, 2016 #

7 AM

Cycling 25:00 [1]

12 PM

Running 50:40 11.1 km (4:34 / km) +63m 4:26 / km

Lunchtime mini-session. 10x110m strides followed by 4x400m. 82, 81, 79, 79. I feel as though I am getting to the point where I can run as fast as my current fitness level, rather than injury level, allows. It's so nice to move faster than a jog!

7 PM

Circuits 15:00 [1]

Squats session.

Tuesday Sep 27, 2016 #

7 AM

Running 29:09 [2] 5.55 km (5:15 / km) +110m 4:47 / km

IW. Body holding up nicely.

12 PM

Running 22:46 [2] 4.56 km (5:00 / km) +60m 4:41 / km

School pick-up.

7 PM

Circuits 15:00 [1]

Nordics session.

Monday Sep 26, 2016 #

9 AM

Cycling 2:36:57 +1283m

Nice ride out to Bakewell, Ashford, Longstone, Eyam and Grindleford ticking off a few new roads in the White Peak. Highlight was the climb of Longstone Edge. Bit mizzly at times but nice and warm, main problem was the greasy roads, which made some of the the descents a bit slow. A lot of climb for such a short ride and I bonked quite badly on the way up Padley Gorge - love that feeling!

64.81km

7 PM

Circuits 15:00 [1]

Sunday Sep 25, 2016 #

8 AM

Running 1:02:34 12.03 km (5:12 / km) +344m 4:33 / km

Eccy woods including a two sets of hills, trying to build something new into the mix. Seemed OK. 51, 1.49, 2,28; 47, 1.49, 2.30.

7 PM

Circuits 15:00 [1]

Saturday Sep 24, 2016 #

12 PM

Running 1:13:53 14.96 km (4:56 / km) +391m 4:22 / km

Home to Padley Gorge for some paddling and ice cream. Pushed it up to the top of the hill and then had a nice cruise around Longshaw. Ran on some more technical trails which actually felt OK I think, although not running as freely as I would like.

7 PM

Circuits 15:00 [1]

Friday Sep 23, 2016 #

6 AM

Cycling 1:32:50 +814m

Uninspired when the alarm went off, but a glance out of the window convinced me that it would be worth it. It was. Ringinglow, Stanage, A57, Moscar, Dungworth, Stanno. Sunrise over Burbage Valley is always worth getting out of bed for. Chilly in the valleys though!

37.9km

7 PM

Circuits 15:00 [1]

Thursday Sep 22, 2016 #

7 AM

Running 29:31 [2] 5.63 km (5:15 / km) +70m 4:56 / km

IW, no rucksack but sandwich and pants in my hand. Body feeling OK considering the early hour.

5 PM

Running 32:00 [2] 6.48 km (4:56 / km) +90m 4:37 / km

HFW via the chippy. First double day in many many months. Things not feeling too bad, but no running tomorrow.

7 PM

Circuits 15:00 [1]

Wednesday Sep 21, 2016 #

7 AM

Cycling 30:00 [1]

12 PM

Running 50:29 10.16 km (4:58 / km) +116m 4:42 / km

More fun in Crookes Valley. Almost started spirals but thought better of it. Ran 8x strides then 3x400 in 83, 81, 79. Feeling OK, moving well by the end.

9 PM

Circuits 15:00 [1]

Tuesday Sep 20, 2016 #

7 AM

Cycling 25:00 [1]

7 PM

Circuits 15:00 [1]

Monday Sep 19, 2016 #

4 PM

Running 33:00 6.46 km (5:07 / km) +71m 4:51 / km

Playing fields with a couple of faster loops. Helped matters after a fairly stiff day.

7 PM

Circuits 15:00 [1]

Sunday Sep 18, 2016 #

2 PM

Running 1:08:00 [2] 13.92 km (4:53 / km) +319m 4:23 / km

From Ringinglow along Houndkirk with a lap of Longshaw. Nice to run in the Peak for a change, but stayed away from the steeper stuff. Still not as happy on uneven surfaces.

Saturday Sep 17, 2016 #

9 AM

Running 1:01:11 [2] 11.92 km (5:08 / km) +270m 4:37 / km

Eccy Woods and Beauchief. Not feeling particularly sprightly, but it was early in the morning so standard. Moving better as the run went on.

7 PM

Circuits 15:00 [1]

Friday Sep 16, 2016 #

6 AM

Cycling 25:00 [1]

7 AM

Swimming 36:00 [3]

Busy this morning so annoyingly stop-start.

1.67km

7 PM

Circuits 15:00 [1]

Thursday Sep 15, 2016 #

7 AM

Cycling 25:00 [1]

IW, HFW.

12 PM

Running 41:28 8.78 km (4:43 / km) +71m 4:32 / km

Crookes Valley at lunchtime. 10 sets of strides then 2x400m effort. SI joint was very stiff this morning, but felt good as soon as I started running and was moving better than I have recently. Ran 84, 82, which is a lot faster than last week, although clearly still not fast by any normal definition.

7 PM

Circuits 15:00 [1]

Wednesday Sep 14, 2016 #

7 AM

Running 43:35 [2] 8.18 km (5:20 / km) +162m 4:51 / km

IW via 5 parks route. First time in ages. Felt a little uncomfortable for the first 20 then eased off and felt good towards the end.

7 PM

Circuits 15:00 [1]

Tuesday Sep 13, 2016 #

6 AM

Cycling 1:10:00 +530m

IW via a lap of Burbage. Really reluctant to get out of bed this morning, but was rewarded with a temperature inversion over the Hope Valley, just reached the sea of cloud descending towards Hathersage before swinging back up the hill to Higger. Roads very greasy and nearly stacked it at Fox House bend.

29.3km

4 PM

Cycling 12:00 [2]

HFW.

7 PM

Circuits 15:00 [1]

Monday Sep 12, 2016 #

7 AM

Cycling 25:00 [1]

IW, HFW.

12 PM

Running 33:18 [2] 6.53 km (5:06 / km) +120m 4:40 / km

BHP and back at lunchtime. Not too bad considering yesterday, but legs are feeling pretty smashed in general.

7 PM

Circuits 15:00 [1]

Sunday Sep 11, 2016 #

12 PM

Running 1:20:58 17.1 km (4:44 / km) +402m 4:14 / km

Ringinglow, lap of Lady Cannings, Limb and back via some loops in Eccy Woods. Bit stiff to begin with but soon loosened off and this ended up being the best I have felt for a long while, even on the downhills. Possibly helped by a loosely tightened SI belt reminding me to hold everything nice and firm?

7 PM

Circuits 15:00 [1]

Now involves:
Planks (6mins), clamshells, supermans and dumbell squats (3 sets of 10) or nordics (3 sets of 10secsx3).

Saturday Sep 10, 2016 #

Note
(rest day)

Another one!

Friday Sep 9, 2016 #

7 AM

Running 50:00 [2] 10.0 km (5:00 / km)

Nice cruise with a hangover and a work colleague around Loughborough campus. Very convoluted, but nice to run with company.

5 PM

Cycling 15:00 [1]

Home.

7 PM

Circuits 15:00 [1]

Thursday Sep 8, 2016 #

7 AM

Cycling 15:00 [1]

Station.

5 PM

Running 21:00 [3] 4.3 km (4:53 / km)

Steady loosener at Louhborough after a day of conferencing. The sitting hasn't been as much of a pain in the arse as it normally is which I'm taking as a positive.

Circuits 15:00 [1]

Wednesday Sep 7, 2016 #

6 AM

Cycling 30:00 [1]

IW, HFW.

12 PM

Running 37:21 7.76 km (4:49 / km) +70m 4:36 / km

Crookes Valley with 10x strides and 1x400m in 89.

Tuesday Sep 6, 2016 #

6 AM

Cycling 30:00 [1]

IW, HFW.

7 AM

Swimming 31:00 [3]

Not very inspired.

1.53km

7 PM

Running 27:04 [2] 5.08 km (5:20 / km) +56m 5:03 / km

Easy jogging at the playing fields.

Circuits 15:00 [1]

Monday Sep 5, 2016 #

7 AM

Cycling 25:00 [1]

IW, HFW.

7 PM

Circuits 15:00 [1]
(rest day)

Another one.

C • Happy Anniversary 2

Sunday Sep 4, 2016 #

7 PM

Circuits 15:00 [1]
(rest day)

Well the motivation finally ran out. One year ago today I was getting ready for the last day of the Transalp. Today I went to a car boot sale and ate cake. If you had told me a year ago that I would not run another race for twelve months after making it to the finish line in Sulden I would not have believed you. But it is twelve months and counting and, although progress has been made, I am still injured.

Biking has kept me sane through the summer, but now I want to ease back and build the running a little. Yesterday was a reminder that caution is needed and that progress is not linear. My main goal for the next few weeks is to not care how much I do and just run to feel, i.e. Back off if I need to, which I have never been good at. Still no idea when the next race will be and not committing to anything yet. But nice to know that there is an autumn and winter ahead with a real chance to get running fit again.

C • Look on the bright side 1