Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 30 days ending Jun 30, 2017:

activity

time

miles

Running

42:14:14

249.72

(10:09)

401.89

(6:18)

13498

Cycling

8:23:44

280

Yoga

1:40:00

Circuits

1:40:00

Swimming

10:00

Total

54:07:58

249.72

401.89

13778

10:10

0:00

» now

Friday Jun 30, 2017 #

5 AM

Cycling 25:00 [1]

IW, HFW.

7 AM

Running 9:45:00 81.0 km (7:13 / km) +1650m 6:33 / km

An unusual day in the office, but arguably more relaxing than the rest of the week has been. University of Sheffield Big Walk, a 50mile route around some of the best of the Dark and White Peak. Turns out I need a watch with a bigger battery. Ran with Matthew, Jonathan and a few others through the day. Kudos to Matthew for upping his previous longest run from 23 miles, and to the 250-odd walkers who will be finishing until 7am tomorrow morning! Thanks to everyone who has donated, it's much appreciated!

C • nice day out 1

Thursday Jun 29, 2017 #

7 AM

Cycling 25:00 [1]

Wednesday Jun 28, 2017 #

Note

Seem to have recovered OK after the weekend; still a bit sore in the quads, but injuries and niggles no worse and even a little better? Go figure.

Only two days until the Big Walk, which I am running with a couple of colleagues. It's a 50mile route around the Peak District, which will be a long tough day out (in the rain). We're raising money for the Sheffield Scanner - an MRI scanner that will be used for treatment and research and will be the only one in the region, so will make a big difference to lots of people. Please consider supporting us on this challenge - it will really help with motivation on the day! https://www.justgiving.com/fundraising/three-o-wan...

7 AM

Cycling 25:00 [1]

7 PM

Running 22:46 [2] 4.56 km (5:00 / km) +110m 4:27 / km

Feeling pretty good, but quads still a bit tender.

Yoga 10:00 [1]

Tuesday Jun 27, 2017 #

7 AM

Cycling 25:00 [1]

IW, HFW.

12 PM

Running 23:17 [2] 4.68 km (4:59 / km) +39m 4:47 / km

Better.

7 PM

Yoga 10:00 [1]

Monday Jun 26, 2017 #

7 AM

Cycling 25:00 [1]

7 PM

Yoga 10:00 [1]

Sunday Jun 25, 2017 #

7 PM

Running 15:00 [1] 2.0 km (7:30 / km) +45m 6:44 / km

Some laps of the block to loosen the legs.

Saturday Jun 24, 2017 #

5 AM

Running 7:45:45 [5] 55.5 km (8:24 / km) +4128m 6:07 / km

V3K. Great to be back after two years and just such a good feeling to be able to run competitively on a route like this again.

A great route and pretty good conditions in spite of the thick mist that clung to the summits for most of the day. I had to work hard for the win, particularly as a rogue marshal sent the entire field behind me on a shortcut off Glyder Fach.

I struggled more on Crib Gogh than last time as it was a lot wetter and greasier, but I survived the third main climb up from Ogwyn better this time around and had plenty of run left in my legs once up on the Carneddau plateau. The descent to Hendre Hall went on forever and I was very glad not to be in a race for the line by then.

This is a fantastic event and the it must be the most improbable Skyrace in the calendar. A hippy party venue in an old stables for the race HQ and afterparty, organic quinoa in the race packs, a vegan banquet into the evening on race day and lots of vegan chocolate for the prizes. It manages to be low key, chilled out and slick at the same time, which is no mean feat. I would thoroughly recommend it to anyone!

C • Well done! 3

Friday Jun 23, 2017 #

8 AM

Running 21:29 [2] 3.36 km (6:23 / km) +46m 5:59 / km
(rest day)

School (with Alex on his bike) and back.

Thursday Jun 22, 2017 #

7 AM

Cycling 30:00 [1]

7 PM

Circuits 10:00 [1]

8 PM

Running 24:35 [2] 4.68 km (5:15 / km) +97m 4:46 / km

Wednesday Jun 21, 2017 #

7 AM

Cycling 30:00 [1]

12 PM

Running 30:45 6.25 km (4:55 / km) +139m 4:26 / km

Including 2x Blake St in 47, 46. That hurt!

7 PM

Yoga 10:00 [1]

Tuesday Jun 20, 2017 #

7 AM

Cycling 30:00 [1]

12 PM

Running 51:44 [2] 11.15 km (4:39 / km) +192m 4:16 / km

7 PM

Circuits 10:00 [1]

Monday Jun 19, 2017 #

7 AM

Cycling 30:00 [1]
(rest day)

Sunday Jun 18, 2017 #

6 AM

Cycling 38:44 [2] +280m

Sorry Footnotes!

14.6km

4 PM

Running 48:22 9.69 km (4:59 / km) +315m 4:18 / km

7 PM

Circuits 10:00 [1]

Saturday Jun 17, 2017 #

2 PM

Running 1:24:05 [3] 17.31 km (4:51 / km) +449m 4:18 / km

7 PM

Circuits 10:00 [1]

Friday Jun 16, 2017 #

7 AM

Running 22:23 [2] 4.1 km (5:28 / km) +64m 5:04 / km

4 PM

Running 24:55 [2] 5.16 km (4:50 / km) +75m 4:30 / km

7 PM

Yoga 10:00 [1]

Thursday Jun 15, 2017 #

7 AM

Cycling 30:00 [1]

7 PM

Running 1:24:36 10.01 km (8:27 / km) +1119m 5:25 / km

Didn't get my entry in for Grindleford in time, so headed out to Castleton instead for some hill fun. Three climbs at Winnats as a warm up then over to Mam Tor for three more climbs there. Mostly hands on knees power walking. Good fun.

Wednesday Jun 14, 2017 #

7 AM

Cycling 30:00 [1]

12 PM

Running 50:02 [3] 10.69 km (4:41 / km) +199m 4:17 / km

Lunchtime run out to Parkwood Springs. Feeling quite perky today.

7 PM

Circuits 10:00 [1]

Tuesday Jun 13, 2017 #

7 AM

Cycling 30:00 [1]

7 PM

Running 1:02:09 13.52 km (4:36 / km) +253m 4:12 / km

Evening cruise up to Lady Cannings, loop then back the same way. Not feeling great, but moving OK anyway.

Yoga 10:00 [1]

Monday Jun 12, 2017 #

7 AM

Cycling 30:00 [1]

12 PM

Running 55:00 11.7 km (4:42 / km) +540m 3:49 / km

Hero's at lunchtime. Aimed for a comfortable hard pace and just let the hill do the work. 5.42, 5.42, 5.39. Nice and consistent and felt like a sustainably hard effort.

7 PM

Circuits 10:00 [1]

Sunday Jun 11, 2017 #

Running 1:32:00 17.0 km (5:25 / km) +300m 4:58 / km

Hangover run with a nice crowd out to Bronte Falls from Haworth. Cobbled together a decent route off Neil's phone photograph of the OS map on the wall of the YH. Made the mistake of racing Little Rob up the hill at the end and drowned myself in lactate. Cured the hangover at least. Lovely way to round off a good weekend.

2 PM

Cycling 30:00 [1]

Miniature railway and back.

7 PM

Yoga 10:00 [1]

Saturday Jun 10, 2017 #

9 AM

Circuits 10:00 [1]

10 AM

Running 2:00:00 16.5 km (7:16 / km) +200m 6:51 / km

Pete's stag fun and games. Ilkley to Saltaire via a few fiendish clues set by the gamesmaster. Felt dreadful after a heavy night of overexcited beer consumption and laboured my way around this. Also suffering from DOMS from Hunterhouse Road on Thurs, which was unexpected. Anyway, the company made this a lot of fun in spite of everything. Followed by a lovely afternoon of riding on trains and drinking nice beer. Good times.

Friday Jun 9, 2017 #

Note
(rest day)

Just no time to train today at all. Oh well, probably needed this anyway, although it was anything but restful.

8 AM

Cycling 40:00 [1]

Thursday Jun 8, 2017 #

7 AM

Running 21:30 [2] 4.3 km (5:00 / km) +90m 4:32 / km

IW with a heavy bag.

4 PM

Running 38:38 7.97 km (4:51 / km) +250m 4:11 / km

Hunter house Road x6 on the way home. Ran the first one as a warm up then hit it hard on the next five. 2.06, 1.58, 1.58, 1.59, 1.57, 1.54. Lovely.

Wednesday Jun 7, 2017 #

7 AM

Running 31:53 [2] 6.55 km (4:52 / km) +110m 4:29 / km

2 PM

Running 17:00 [3] 3.92 km (4:20 / km) +60m 4:02 / km

In a hurry to pick the lad up from school.

7 PM

Yoga 10:00 [1]

Tuesday Jun 6, 2017 #

7 AM

Cycling 30:00 [1]

9 AM

Circuits 10:00 [1]

12 PM

Running 38:06 [3] 8.02 km (4:45 / km) +160m 4:19 / km

Monday Jun 5, 2017 #

11 AM

Swimming 10:00 [2]

Pool at Brid. 0.5km

7 PM

Running 27:52 [2] 5.29 km (5:16 / km) +60m 4:59 / km

Spent and broken.

Circuits 10:00 [1]

Sunday Jun 4, 2017 #

11 AM

Running 1:24:23 19.94 km (4:14 / km) +29m 4:12 / km

Progression along the beach. 6x10mins increasing ~5m/km each time. Scuppered somewhat by the high tide, which pushed me onto shingle for a few sections, and had to bail to the cliff path for part of the route. Still, managed it in terms of effort level and ended with a nice consistent ten on firm sand. Much needed plunge in the sea after.

7 PM

Yoga 10:00 [1]

Saturday Jun 3, 2017 #

9 AM

Running 1:11:30 14.73 km (4:51 / km) +147m 4:37 / km

Brid to North Landing via Flanborough. Lovely run on rolling coastal paths, much enjoyed in spite of the tired body.

7 PM

Running 24:45 [2] 4.63 km (5:21 / km) +17m 5:15 / km

Skipped Dr Who for a jog and exercises on the beach. Now that is commitment.

Circuits 10:00 [1]

Friday Jun 2, 2017 #

4 PM

Running 30:52 [2] 5.53 km (5:35 / km) +23m 5:28 / km

A bit of a contrast from yesterday's run.

7 PM

Yoga 10:00 [1]

Thursday Jun 1, 2017 #

4 PM

Running 4:23:52 [2] 32.17 km (8:12 / km) +2592m 5:51 / km

Kinder 10. Needed to get some 'vert' in the legs so caught the train to Edale to have a run around the Kinder Dozen. I had 4.30 from the station to make my train home so knew the whole round was probably out of the question, but kidded myself that it was possible for as long as I could. For that I would need 22mins for each up and down and I had built up a bit of a buffer by Kinder Low trig, but that soon evaporated when I got into the rougher stuff. Realised by Crookstone that all bets were off, so bailed to the last down n' up to finish in time to get a cold beer for the journey home. Not a soul out on Kinder (or at least on the bits I was on). Lovely warm still evening for it and felt pretty good, although missed Nails' company. Watch faff on the first bit so the extra from the station is added on. Convinced a sub 5 is do-able - will have to return for a crack at it sometime.

C • sub5 1

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