Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 30 days ending Apr 30, 2018:

activity	#	time	miles		km		+m
Running	37	33:44:15	252.91	(8:00)	407.02	(4:58)	9078
Cycling	14	7:18:52					502
Orienteering	2	2:24:17	16.44	(8:47)	26.45	(5:27)	542
Circuits	9	1:50:00
Yoga	9	1:45:00
Total	69	47:02:24	269.35		433.48		10122

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Monday Apr 30, 2018 #

7 AM

Cycling 30:00 [1]

12 PM

Running 38:44 [2] 7.94 km (4:53 / km) +66m 4:41 / km

7 PM

Circuits 15:00 [1]

Sunday Apr 29, 2018 #

7 AM

Running 54:27 [1] 7.81 km (6:58 / km) +142m 6:23 / km

Control hanging at West haigh.

9 AM

Running 1:38:40 [2] 16.84 km (5:52 / km) +376m 5:16 / km

Jogging around the lovely trails checking on controls and keeping an eye out for dirt bikers, etc. Not much drama, which made this very enjoyable.

Running 20:00 [1] 1.88 km (10:38 / km) +52m 9:20 / km

Ran around the White with the lad.

Saturday Apr 28, 2018 #

10 AM

Running 1:19:49 18.64 km (4:17 / km) +388m 3:53 / km

Progression run at Eccy Woods. The usual loop in 19.54, 18.47, 17.33. Decent times and felt strong until the last few minutes. Death march home.

7 PM

Yoga 10:00 [1]

Friday Apr 27, 2018 #

7 AM

Cycling 25:00 [1]

12 PM

Running 58:50 [2] 13.04 km (4:31 / km) +260m 4:06 / km

7 PM

Circuits 15:00 [1]

Thursday Apr 26, 2018 #

8 AM

Cycling 30:00 [1]

12 PM

Running 1:02:31 [3] 13.06 km (4:47 / km) +291m 4:18 / km

Lunchtime cruise. Bumped into a fast moving Andy Thake in Rivelin.

7 PM

Circuits 15:00 [1]

Wednesday Apr 25, 2018 #

7 AM

Cycling 25:00 [1]

12 PM

Running 25:17 [2] 5.15 km (4:55 / km) +47m 4:42 / km

To decathlon for new brake pads.

6 PM

Running 46:27 [5] 7.02 km (6:37 / km) +590m 4:40 / km

DP Cakes of Bread race. Steep and rough route, mostly through the heather. Set off overexcitedly up the first hill with Josh and Tom and really enjoyed the steep stuff up to the Saltcellar. Knew I would be hanging on a bit after that, but we had a nice mini peloton going which made the rough section through Far Deep Clough a lot of fun. Just as things were hotting up for a fast finish I took a wrong turn around a fence and ended up stuck on the wrong side watching wistfully as Josh and Tom disappeared down the hill. Oh well, it saved me from being outsprinted at the end. And I was spared the gory mess of Tom's legs after he tried to get past in the brambles. That was a lot of fun!

C • Great fun! 3

7 PM

Running warm up/down 30:00 [2] 5.0 km (6:00 / km) +50m 5:43 / km

Tuesday Apr 24, 2018 #

7 AM

Cycling 30:00 [1]
(rest day)

Feeling a bit tired and run down, so called an emergency rest day.

Monday Apr 23, 2018 #

7 AM

Cycling 30:00 [1]

12 PM

Running 51:25 10.46 km (4:55 / km) +210m 4:28 / km

Mixed session of strides then Blake Street hills x8 (56, 51, 52, 52, 52, 52, 51, 53) then up the length of the Ponderosa in 2.18.

7 PM

Yoga 15:00 [1]

Sunday Apr 22, 2018 #

11 AM

Running 1:45:00 [3] 21.54 km (4:53 / km) +524m 4:21 / km

Tried out a new route out and back to Blacka Moor. Felt good today once I got moving. Watch ran out.

Saturday Apr 21, 2018 #

6 AM

Running 51:04 [2] 9.73 km (5:15 / km) +176m 4:49 / km

Tired morning shuffle.

7 PM

Running 44:34 [2] 9.03 km (4:56 / km) +116m 4:38 / km

Still tired, but moving a bit better. Laps of the playing fields, etc.

Circuits 10:00 [1]

Friday Apr 20, 2018 #

7 AM

Cycling 30:00 [1]

11 AM

Running 1:22:18 [3] 17.22 km (4:47 / km) +426m 4:15 / km

Stretched the definition of a lunch hour run to fit something a bit more substantial in. Ran quite hard and enjoyed the warm weather.

7 PM

Yoga 10:00 [1]

Thursday Apr 19, 2018 #

7 AM

Running 29:52 [2] 6.2 km (4:49 / km) +95m 4:28 / km

4 PM

Running 23:32 [2] 4.9 km (4:48 / km) +108m 4:19 / km

7 PM

Cycling 1:08:52 +502m

Lovely evening and for some reason I was itching to get out on the road bike after months off riding. Really enjoyed this short loop.

30km

Wednesday Apr 18, 2018 #

7 AM

Cycling 30:00 [1]

11 AM

Running 1:01:41 12.44 km (4:57 / km) +560m 4:03 / km

3x Hero's in 5.48' 5.46, 5.47. Felt comfortable and moving much better than last week.

7 PM

Circuits 10:00 [1]

Tuesday Apr 17, 2018 #

8 AM

Running 19:37 [2] 4.05 km (4:51 / km)

2 PM

Running 36:14 [2] 7.56 km (4:48 / km) +176m 4:18 / km

7 PM

Yoga 15:00 [1]

Monday Apr 16, 2018 #

7 AM

Cycling 30:00 [1]

12 PM

Running 52:59 [2] 10.65 km (4:58 / km) +243m 4:28 / km

7 PM

Circuits 10:00 [1]

Sunday Apr 15, 2018 #

11 AM

Running 2:04:28 25.41 km (4:54 / km) +574m 4:24 / km

Made the mistake of wearing a vest and paid the consequences when it started chucking it down at the far point on Burbage. Had to leg it back from there to stay warm.

Saturday Apr 14, 2018 #

12 PM

Running 1:18:27 [3] 16.53 km (4:45 / km) +436m 4:12 / km

Nice cruisy run in the sunshine, burning off a couple of tiring days at work.

7 PM

Yoga 15:00 [1]

Friday Apr 13, 2018 #

6 AM

Running 43:47 [2] 8.66 km (5:03 / km) +177m 4:35 / km

IW.

5 PM

Running 20:51 [2] 4.18 km (5:00 / km) +77m 4:34 / km

HFW, knackered!

Thursday Apr 12, 2018 #

7 AM

Cycling 25:00 [1]

5 PM

Running 1:15:55 [3] 17.75 km (4:17 / km) +199m 4:03 / km

Organising a big conference at work. Escaped for a blast out between the last session and the conference dinner.

Wednesday Apr 11, 2018 #

7 AM

Cycling 25:00 [1]

12 PM

Running 44:41 9.19 km (4:52 / km) +389m 4:01 / km

Slow couple of Hero's efforts. Feeling tired, so just getting them done.

7 PM

Circuits 10:00 [1]

Tuesday Apr 10, 2018 #

7 AM

Cycling 30:00 [1]

12 PM

Running 58:04 [2] 13.17 km (4:24 / km) +246m 4:02 / km

7 PM

Yoga 10:00 [1]

Monday Apr 9, 2018 #

7 AM

Cycling 30:00 [1]

12 PM

Running 48:32 [2] 9.9 km (4:54 / km) +191m 4:28 / km

Sunday Apr 8, 2018 #

12 PM

Running 2:02:22 [2] 24.93 km (4:54 / km) +666m 4:20 / km

Home to miniature railway for some ice cream and rides. Really enjoyed this and felt good throughout, which was a nice surprise. Inspired by cheering all the half marathoners in the morning!

Saturday Apr 7, 2018 #

12 PM

Running 1:05:16 [3] 14.03 km (4:39 / km) +355m 4:08 / km

Nice cruise up to Ringlinglow.

7 PM

Circuits 10:00 [1]

Friday Apr 6, 2018 #

7 AM

Running 52:39 [2] 10.31 km (5:06 / km) +269m 4:31 / km

7 PM

Running 46:01 [2] 9.26 km (4:58 / km) +211m 4:28 / km

Thursday Apr 5, 2018 #

6 AM

Running 49:45 [2] 10.13 km (4:55 / km) +240m 4:23 / km

7 PM

Running 39:21 8.8 km (4:28 / km) +123m 4:11 / km

Yoga 10:00 [1]

Wednesday Apr 4, 2018 #

7 AM

Running 41:05 [2] 8.6 km (4:47 / km) +29m 4:42 / km

Contender for least exciting run of the year. From a Holiday Inn express on the M6 to a canal with a towpath that was too slippery and waterlogged for my road shoes. Went car-dodging instead.

7 PM

Circuits 15:00 [1]

Tuesday Apr 3, 2018 #

7 PM

Yoga 10:00 [1]

Monday Apr 2, 2018 #

10 AM

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)

11 AM

Orienteering race 34:10 [5] 5.65 km (6:03 / km) +133m 5:25 / km

JK relay. Last leg after good runs from Nick and Andy to set me off in 2nd on the 120+ and somewhere in the teens on the open. Did my best to sabotage things with some silly mistakes, and really not feeling it today. Fortunately Halden didn't have a last leg and Marcus was being similarly incompetent (got a good scare when I saw him), so managed to take the win. Phew.

7 PM

Yoga 10:00 [1]

Sunday Apr 1, 2018 #

10 AM

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)

1 PM

Orienteering race 1:50:07 [5] 20.81 km (5:18 / km) +409m 4:49 / km

JK Long, Beaudesert. Set off hard, aware of Rhys starting behind me and wanting to catch up with some company in front. Felt great for about half an hour, then got a bit tired (which coincided with the tougher bit of the terrain). I had a half our or so of plodding with a few mistakes here and there, getting a bit negative and looking over my shoulder. Gave myself a kick up the backside and ran better after the map change, although never really back in race mode. Thought the course was alright, but nothing very inspiring.

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