Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 31 days ending Mar 31, 2010:

activity

time

miles

Running

25:25:00

182.68

(8:21)

294.0

(5:11)

130 /

136c

95%

Orienteering

12:42:02

72.08

(10:34)

116.0

(6:34)

319 /

356c

89%

Circuits

3:30:00

Weights

3:30:00

Downhill Skiing

2:00:00

Running Drills

55:00

1.86

3.0

Total

48:02:02

256.63

413.0

449 /

492c

91%

averages - sleep:8.4

3:05

0:00

» now

Wednesday Mar 31, 2010 #

6 PM

Orienteering 10:00 [5] 2.0 km (5:00 / km)

4xshort and very fast orienteering intervals around the botanical gardens with a big crowd. Nice sharpening up session.

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

Some warm up from work, some jogging around and a run home over Crookes with Nails.

Tuesday Mar 30, 2010 #

10 AM

Running 40:00 [2] 8.0 km (5:00 / km)
slept:9.0

To Sport Hallam and back.

Circuits 25:00 [2]

Warm up and body weight stuff with GG and Speakey. The posh bit was closed so we had to use the multigym with its jobsworth minder.

Weights 35:00 [2]

Reduced weight session of quite a few exercises as a kind of maintenance race season plan. Half squats@60-100kg with jump squats @30kg, cossack squats, box lunges @40-60kg, full squats @40-60kg with box jumps.

C • cossack squat 3

Running Drills 10:00 [3] 1.0 km (10:00 / km)

Short session of drills and sprints on the way home from the gym.

Monday Mar 29, 2010 #

6 PM

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

Gentle run home from work, not feeling too tired, but horrible weather.

Sunday Mar 28, 2010 #

Event: FVO Regional Event, World Ranking Event & Scottish O League 1

9 AM

Running 20:00 [2] 4.0 km (5:00 / km)
slept:8.0

Morning jog with GG. Tired after being woken up all night by noisy roommates.

1 PM

Orienteering 1:33:21 [5] ***** 12.0 km (7:47 / km)
spiked:27/30c

Trossachs long distance. I had high aspirations for this race, but it didn't really go to plan. Ran a bit too economically at the start then got into a good rhythm through the middle section before making a bigger mistake on a tricky slope leg. Put it behind me and kept up a good pace to the end, but not enough to get close to Scott's impressive time. Great course and enjoyed every minute of it really, just not quite on the pace.

Route here: http://www.fvo.org.uk/cgi-bin/reitti.cgi?act=map&i...

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

Warm up and warm down.

Saturday Mar 27, 2010 #

Event: FVO Middle Distance Race

8 AM

Running 20:00 [2] 4.0 km (5:00 / km)
slept:8.5

Nice mornin jog in the sunshine and rain with GG and Oleg.

3 PM

Orienteering 33:41 [5] **** 6.0 km (5:37 / km)
spiked:16/21c

Touch middle distance, first important race for months and it all felt quite exciting. Ran a bit too hard at the start and never really felt in perfect control - paid the price on a few legs where I lost contact. Very fast terrain and some big hills, but felt physically quite good, just need to bring the orienteering up to race speed. 3rd behind Scott and Speaky.

Route: http://www.fvo.org.uk/cgi-bin/reitti.cgi?act=map&i...

Running 25:00 [2] 4.0 km (6:15 / km)

Warm up and warm down in a downpour.

Friday Mar 26, 2010 #

10 AM

Running 35:00 8.0 km (4:23 / km)
slept:9.0

Nice cruisy run from the bunkhouse up a couple of hills and into Callendar for a paper. Got soaked on the way back and pretty cold.

C • Why didn't you go orienteer... 2

Running Drills 5:00 [4] 1.0 km (5:00 / km)

Drills and strides along a disused railway line.

Thursday Mar 25, 2010 #

10 AM

Orienteering 35:00 ***** 5.0 km (7:00 / km)
spiked:5/7c slept:9.0

First few controls of a long distance training on Craig-a-Barns. Missed nos. 1 and 2, ran better from there on. Nice fast terrain at the moment, certainly quicker than a couple of weeks ago in knee-deep snow!

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

Up to the start and the direct route back from 7 with Stig.

Wednesday Mar 24, 2010 #

10 AM

Orienteering 35:00 5.0 km (7:00 / km)
slept:9.0

Middle style course on Achray. Ran steady on the uphill legs and had a few problems finding the conttrols. Then ran harder on some downhill sections and it went much better. Wet.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)

7 PM

Orienteering (Night) 45:00 [4] 7.0 km (6:26 / km)

FVO mass start night session on Achray S - straight into the difficult bit from this morning and I made a few more mistakes on the gaffled loops. Then into some nice semi-open moraine, which went much better. Fun session.

Running 15:00 [2] 3.0 km (5:00 / km)

Warm up and run to the start. Began my warm down on the last couple of controls.

Tuesday Mar 23, 2010 #

7 AM

Running 30:00 [2] 6.0 km (5:00 / km)
slept:8.5

S10 and back.

Circuits 30:00 [2]

Usual bar warm up and circuits exercises at the end.

Weights 30:00 [2]

Weights: squats @ 70kg with box jumps, single leg squats @ 50kg, box step-ups @ 50kg, lean forwards @ 40kg, db press @ 2x16kg.

Running Drills 10:00 [3] 1.0 km (10:00 / km)

Drills and sprints on the way home.

Monday Mar 22, 2010 #

Note
slept:8.5 (rest day)

A proper, real, no training rest day. It's been a while...

Sunday Mar 21, 2010 #

10 AM

Orienteering 45:00 [4] 6.0 km (7:30 / km)
spiked:25/27c slept:8.5

Adapted version of GG's course on the slopes of Froggatt with Jen, Rach and Alex. Some nice and some not-so-nice bits of terrain, all very steep, and some impressionist mapping, but all in all a very good session. Ran at a decent pace and felt alright on the hills. Some gorgeous views and plenty of climbers out in the sunshine.

C • Not a fan of the map Oli? 1

Running 25:00 [2] 4.0 km (6:15 / km)

Out to the start and back into the rocks to do some filming after.

Saturday Mar 20, 2010 #

10 AM

Orienteering 35:00 [5] *** 7.0 km (5:00 / km)
spiked:34/37c slept:8.5

Trains at Cannon Hall with Jen, Candyman, Rach and Alex. Ran 3xlong sprints and 2xshort sprints with about 2-3 mins recovery between. Very fast area but surprisingly good fun picking out the right trees and finding the best route in the landscaped gardens. Pushed hard and felt pretty good, bit rainy though.

Running 15:00 [2] 3.0 km (5:00 / km)

Warm up and down around the grounds. Foot hurting a bit on the warm down.

4 PM

Running 50:00 [3] 12.0 km (4:10 / km)

Loxley extension. Used a bit of leukotape to raise my arch and it made my sore foot almost pain free. Still raining though.

Friday Mar 19, 2010 #

4 PM

Running 40:00 [2] 8.0 km (5:00 / km)
slept:8.5

To Sport Hallam and back.

Circuits 30:00 [2]

Warm up, body weight stuff, jumping and circuits.

Weights 30:00 [2]

Weights: half squats @100 with jump squats @ 50, cossack squats @50, telemarks @30 (still very hard).

Thursday Mar 18, 2010 #

5 PM

Running 25:00 [2] 5.0 km (5:00 / km)
slept:9.0

HFW, foot hurting quite a bit.

7 PM

Orienteering 25:00 [5] **** 4.0 km (6:15 / km)
spiked:28/31c

Night session around Burbage Mines with a big crowd. Mass start with butterfly loops in line with the current vogue. Somehow managed to have the same course as GG for the entire way, which made for a fast, fun head to head race. We collided several times and GG fell over at least twice, which was quite funny. Neil slipped away early on and beat us back without breaking a sweat. Nice session.

Running 15:00 [2] 2.0 km (7:30 / km)

Hanging a few controls and jogging about. I get a map in my hand and my foot magically stops hurting.

C • I've found that recently, I... 4

Wednesday Mar 17, 2010 #

2 PM

Running 1:50:00 [3] 20.0 km (5:30 / km)
slept:8.0 (injured)

Ran from Edale with GG, Schminty, Tom and Ash. Hollins Cross, Mam Tor, top of Jacob's Ladder, Mushroom Garden, Ringing Roger. Gret day for it and a few bits of snow still lingering in the hollows. Nice run, except that my foot started to hurt in the squelchy mud and got pretty sore by the end.

Tuesday Mar 16, 2010 #

11 AM

Running 30:00 [2] 6.0 km (5:00 / km)
slept:8.0

To Sport Hallam and on to work.

Circuits 35:00 [2]

Warm up and down and body weight stuff including hops, box drops and jumps.

Weights 25:00 [2]

And some weights stuff: full squats @ 70kg mixed with box drops, single leg squats @ 50kg, bend forwards @ 40kg.

5 PM

Orienteering 32:00 [5] *** 6.0 km (5:20 / km)
spiked:41/42c

O intervals around Walkley with a big gang. Not as tricky as last week, but still hard trying to read the course through butterflies, etc. Lots of fun.

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

To the start of the training and a longer warm down. Tired.

Monday Mar 15, 2010 #

9 AM

Running 25:00 [2] 5.0 km (5:00 / km)
slept:8.5

IW, gluts very sore this morning after the hill session.

6 PM

Running 40:00 10.0 km (4:00 / km)

Run to EIS, warm up and stride, warm down.

Running Drills 30:00 [3]
(injured)

Usual session of drills, jumps and sprints, all good although the foot was sore after - as the hole heals over it seems to be causing more pain. It all looks healthy enough though.

Sunday Mar 14, 2010 #

8 AM

Running 1:05:00 12.0 km (5:25 / km)
slept:9.0

Set our alarm to 7.30pm instead of 7.30am and woke up at 8.25, which meant that I had to head straight out for my session feeling groggy. Out to Den Bank for some hill-themed activities: 10xshort hill sprints off 40 secs followed by longer reps of just the top field alternating with both fields. 8 reps altogether, 46-49 for the top field and 1.16-1.21 for both. Tough session.

Saturday Mar 13, 2010 #

10 AM

Orienteering 43:00 [5] *** 8.0 km (5:23 / km)
spiked:16/18c

Ran the course from Wombwell last weekend. I figured that everyone was crazy to make so many mistakes and that I would have no such problems. Wrong. Never found the pit at no. 1 and really struggled to find no. 3. Good after that, this is such a nice area, but the map leaves something to be desired in places...

Running 1:30:00 21.0 km (4:17 / km)

Warm up and down for the orienteering, then ran on to Darton. Jenny assured me it was only 7 miles, but I reckon it was more like 12. Ran on trails most of the way via the trans Pennine trail, Dodworth, Hugset (really nice wood - need to train there sometime). Tired by the end, but such a nice day that I didn't really mind the extra distance.

C • Run 3

Friday Mar 12, 2010 #

3 PM

Circuits 30:00 [2]
slept:8.0

Gym session at Sport Hallam with GG. Usual warm up and body weight stuff.

Weights 30:00 [2]

And weights stuff, being coached through some of the new exercises by GG. Box drops and jumps, heavy half squats @100kg alternated with light jump squats @40kg, Cossack squats @40kg (difficult), telemarks with 30kg (very difficult). All felt less like normal weight training and more specific to orienteering.

Running 35:00 [2] 7.0 km (5:00 / km)

To Sport Hallam and on to Uni.

Thursday Mar 11, 2010 #

3 PM

Running 25:00 [2] 5.0 km (5:00 / km)
slept:6.0

IW in the arvo to escape from our boiler chaos at home.

8 PM

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

Tempo session HFW (late after a seminar) out through Fulwood, back through Crosspool. Tired.

Wednesday Mar 10, 2010 #

1 PM

Running 50:00 [3] 11.0 km (4:33 / km)
slept:8.5

IW via Den Bank. stables, Broomhill, nice day but taking it easy again. I feel quite beaten up after last night's training, probably not so good to follow a gym session directly with a hard running session...

C • especially... 1

Tuesday Mar 9, 2010 #

4 PM

Running 10:00 [2] 2.0 km (5:00 / km)
slept:8.0

Jog to the gym.

Circuits 30:00 [2]

Warm up including some ladder stuff to make up for missing last night, followed by some core and circuit stuff after.

Weights 30:00 [2]

Weights stuff, full squat 75kg, half squat 100kg, half squat 50kg, lean forwards 40kg, bench press 2x17.5kg, box drops.

5 PM

Running 1:00:00 **** 12.0 km (5:00 / km)
spiked:130/136c

Sprint training around Botanical Gardens and Edge Campus. Ran 4 loops in Botanical Gardens on Kris's new sprint map, which was a work of art. Then moved on to the Edge for some head-to-head stuff including crazy gaffling. Lots of fun, but tired.

Monday Mar 8, 2010 #

Note
slept:8.5 (rest day)

Tired today, taking it very easy.

5 PM

Running 25:00 [3] 5.0 km (5:00 / km)

Gentle HFW to combat an onset of Rest Day Depression Syndrome. Felt surprisingly sprightly although the foot was sore.

Sunday Mar 7, 2010 #

9 AM

Running 1:20:00 11.0 km (7:16 / km)
slept:7.0

Very tired this morning, stopped off to go for a run from Glenmore. Same as the other day up Biar na Buachailli, but the snow was much softer today so it felt like hard work. Tried a few other routes, but they were all too soft, so I ran after Jenny and Maria and caught them up half way up. Great views and a good end to the week, but the foot was too sore in the soft snow to really enjoy the run.

Saturday Mar 6, 2010 #

Running 35:00 [3] 7.0 km (5:00 / km)
slept:8.0

All the day's warm up and warm down, barely made it back to the car in the afternoon.

10 AM

Orienteering 1:20:00 ***** 14.0 km (5:43 / km)
spiked:31/34c

Multi-technique course on Culbin, a bit longer than I had planned for. Started off hanging controls on longer legs of corridor/compass. then moved on to contour only, ran a short line then a control pick through the green. Such nice terrain, and the foot felt alright once I had a map to distract me from the pain.

3 PM

Orienteering 1:10:00 ***** 8.0 km (8:45 / km)
spiked:27/31c

Trains on Culbin West with Speaky, Jegor and the Swedes. Ran 4 trains of approx. 2km then ran a shortened last one. Fast pace and tough in places in light green that turned out to be bushy heather and broom, very tough session to finish off the day.

Friday Mar 5, 2010 #

Running 45:00 [2] 8.0 km (5:38 / km)
slept:8.5

Warm up and warm down including collecting a few controls with Speaky in the morning.

10 AM

Orienteering 30:00 [5] **** 6.0 km (5:00 / km)
spiked:18/22c

Short race on Lossie with a too short (30 secs) start interval. Everyone got into a big pack quite quickly and then there wasn't much orienteering to do. Fun to run a fast session in snow free forest though.

3 PM

Orienteering 1:00:00 ***** 9.0 km (6:40 / km)
spiked:33/37c (injured)

Lossie course along the coastal dunes including some technical butterfly loops. I hung the non-butterfly part of the course and then ran a bit harder through the butterflies, but it was so difficult that I never managed to go that hard. Managed to step on a metal spike in the old military bit of the area - it penetrated my shoe, insole and foot so took a visit to the Forres A&E to get it cleaned up and have a new Tetanus jab. Ouch.

Thursday Mar 4, 2010 #

10 AM

Orienteering 40:00 [4] **** 5.0 km (8:00 / km)
spiked:18/19c slept:10.0

Tough session in shin-knee deep snow in Granish, ran two loops on a no paths map, which didn't make much difference as you couldn't see the paths anyway. The only respite came in the grooves worn by a bunch of cows, who followed me round for part of it.

C • don't waste your time in the snow 1

Running 30:00 [2] 5.0 km (6:00 / km)

To the start (through the snowy forest) and back from the finish (along a road). Felt great to run on a hard surface.

4 PM

Running 1:15:00 11.0 km (6:49 / km)

Ran from Glenmore Lodge in the hope of finding some compacted trails. It worked out well - ran up to the bothy with Jen on a nice firm path then headed up Biar na Buachailli on my own. Nice running surface all the way up and great views of the pistes from the top.

Wednesday Mar 3, 2010 #

10 AM

Downhill Skiing 2:00:00 [1]
slept:9.5

Couldn't resist the best snow conditions in the Cairngorms for 30-odd years so headed up for a day of downhill skiing. You could ski pretty much anywhere on or off piste, I've never skied on such good snow anywhere. We were there for almost the whole day, but spent most of the time on tows, etc. Skiing is a lot of fun for a few hours but I just can't see the attraction behind a week of it anymore - it feels so cheaty getting pulled up the hill by mechanical means.

C • Great day 2

1 PM

Running 15:00 [3] 1.0 km (15:00 / km)

Couldn't resist slogging up to the peak of Cairn Gorm to have a look at the view and to ski off the top. Hard work in ski boots though.

5 PM

Running 50:00 [2] 9.0 km (5:33 / km)

Went for a run on the 'xc trails' (an rough groove cut in the deep snow) around Loch Morlich as the sun was setting over the hills. Just beautiful.

C • Are they actually ski-able?! 2

Tuesday Mar 2, 2010 #

1 PM

Orienteering 50:00 [3] 6.0 km (8:20 / km)

Stopped off at Craig a Barns for some oing on the way up to Aviemore. There was no snow at the foot of the hill, but up on the plateau there was plenty...this forest is tough enough at the best of times so this was hard work. I cut much shorter than I had planned.

Running 25:00 [3] 4.0 km (6:15 / km)

Up to the top of the hill and back from the finish.

Monday Mar 1, 2010 #

9 AM

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

Easy run into work, legs tired from the weekend.

4 PM

Circuits 30:00 [2]

Warm up and circuits stuff at Sport Hallam.

5 PM

Weights 30:00 [2]

Weights at Sport Hallam: half squats @ 100kg, lunges onto box @ 50kg, bend forwards @ 40kg, lunges @ 2x17.5kg.

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

Work to sport hallam to home.

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