Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 31 days ending Mar 31, 2013:

activity

time

miles

Running

30:03:34

226.18

(7:58)

364.0

(4:57)

7630

Surveying

18:00:00

Orienteering

3:44:39

31.07

(7:14)

50.0

(4:30)

850

Circuits

3:30:00

Running Drills

5:00

Total

55:23:13

257.25

414.0

8480

[1-5]

37:23:13

averages - sleep:7.7

7:10

0:00

» now

Sunday Mar 31, 2013 #

1 PM

Orienteering race 1:38:30 [5] 20.0 km (4:56 / km) +400m 4:29 / km
slept:6.5

JK long, Cold Ash. Thought I would go hard and see if the orienteering would hold together. It did for the first 5, but then I made a string of silly mistakes at 6, 7, 9, 12. Pulled myself together after that and ran the rest of the course well. Looking back at the map, I was mostly winging it, just running on compass and hoping for the best; you can get away with that on this kind of area, but it's not a good habit to get into! Anyway, the result for the weekend was probably about the best I could have hoped for after just three forest orienteering sessions since July. There's a lot of strength in depth in UK orienteering at the moment which is good to see, and nice to see Speaky make his comeback in style!

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

Saturday Mar 30, 2013 #

1 PM

Orienteering 33:10 [5] 7.0 km (4:44 / km) +300m 3:54 / km
slept:6.5

JK middle, Hambledon, 12th. Not fast or sharp enough for this kind of thing anymore, but figured that I could be in the mix with a decent run. Blew that on no. 1 by dropping too low (was it too high?) and a couple of other misses along the way, which is sloppy on such an easy area. The thing is, when it's easy, you have to be really on the ball. Great run from Ralph and some good packing in front of me!

C • low 2

Running warm up/down 30:00 [2] 6.0 km (5:00 / km) +100m 4:37 / km

Back to no. 1 after the finish to see what I did wrong.

Friday Mar 29, 2013 #

3 PM

Running 20:00 [2] 4.0 km (5:00 / km) +40m 4:46 / km
slept:8.0

Easy cruise from posh golf club nr Henley. Feeling a bit bouncier today, could be because the sun feels warm and there is no snow on the ground?

Circuits 10:00 [1]

Thursday Mar 28, 2013 #

7 AM

Circuits 10:00 [1]
slept:7.5

2 PM

Running 45:00 [2] 9.0 km (5:00 / km) +250m 4:23 / km

From Ringlinglow Road over to Limb, Redmires, back down Porter. Lots of snow, all the trails packed solid, and some great views. Legs tired, taking it easy.

Wednesday Mar 27, 2013 #

3 PM

Running 59:38 14.0 km (4:16 / km) +150m 4:03 / km
slept:8.0

Fancied something a bit faster so ran the down Rivelin session in 14.38. Felt alright and managed to hold my form all the way, but a strong, cold headwind slowed things down. Slowest time on record, need to work a bit more on the flat speed now that I can run more-or-less pain free off the hills.

9 PM

Circuits 10:00 [1]

- Splits

Tuesday Mar 26, 2013 #

7 AM

Circuits 10:00 [1]
slept:8.0

8 AM

Running 1:20:00 [2] 16.0 km (5:00 / km) +300m 4:34 / km

IW via Parkwood. No trousers! Back home, pick up trousers, back to work.

Monday Mar 25, 2013 #

7 AM

Circuits 10:00 [1]
slept:8.5

8 AM

Running 30:00 [2] 6.0 km (5:00 / km) +160m 4:25 / km

IW, BHP, icy as.

4 PM

Running 40:00 8.0 km (5:00 / km) +300m 4:13 / km

HFW via 10xBlake Street in 54, 53, 53, 53, 53, 53, 53, 53, 52, 52. Not wearing the right shoes (heavy dobs) as I was expecting there to be a bit of snow and ice around, but the street was pretty much clear. Good solid session, anyway.

Sunday Mar 24, 2013 #

8 AM

Running 2:10:00 [3] 25.0 km (5:12 / km) +450m 4:46 / km
slept:8.0

Snowy run out to Damflask and Dale Dyke with a lap of each - half a mind to run the three reservoirs run so set off at a good pace to try and squeeze it into my window of opportunity. Managed to be just 5 mins off usual timings by the far point of the run, but I was trail breaking by then and the pace had dropped quite a bit. So I settled on the two reservoirs and kept the effort level quite high all the way, tired by the end. Stunning conditions, but an icy cold blast of a wind that was whipping up the spindrift in places.

Followed by another trek, this time to Thelongrun's place, and some more sledging!

Saturday Mar 23, 2013 #

9 AM

Running 1:20:00 17.0 km (4:42 / km) +450m 4:09 / km
slept:7.5

Saw the cancellation note on the DPFR page at 9.30, out of the door by 9.35 for a run around Loxley, Stannington and Rivelin. Needed to burn off some frustration, not to mention two days worth of carbo loading. Pushed quite hard and enjoyed the snowy conditions which varied from ankle to knee deep, but all soft powder that was great to run through, especially on the descents. Conditions at Edale, on the other hand, will be horrific, to be honest, I'm glad that it's not going ahead in these circumstances. Gutted for myself, but more so for Dark Peak, let's hope it can be rescheduled...

Trek across town in the arvo to eat Hannah's cakes and go sledging (sort of). Tired.

Friday Mar 22, 2013 #

3 PM

Running 30:00 [3] 6.0 km (5:00 / km) +160m 4:25 / km

BHP and back in a driving blizzard, very cool.

10 PM

Circuits 10:00 [1]

Thursday Mar 21, 2013 #

Note

4 hours survey at Gilling, blue skies and warm sun, ahhhh. Legs still sore from Sunday, wow, I must really have ragged myself. Please get better now.

9 AM

Surveying 4:00:00 [0]

1 PM

Running 1:05:00 [2] 13.0 km (5:00 / km) +300m 4:29 / km
slept:8.0

Back to Pry Rigg to check a couple of things on the run, followed by a nice cruise out over to Duncombe Park, winging it without a map but followed some great forest roads and rides and managed a circular route.

9 PM

Circuits 10:00 [1]

Wednesday Mar 20, 2013 #

Note

3.5 hours survey at Gilling.

9 AM

Surveying 3:30:00 [0]

2 PM

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

Jogging to the start and between sprintervals

Orienteering 20:00 [4] 5.0 km (4:00 / km)

Some more sprintervals around bits of York. Feeling quite perky.

Running Drills 5:00 [3]

9 PM

Circuits 10:00 [1]

Tuesday Mar 19, 2013 #

Note

3.5 hours survey at Pry Rigg.

9 AM

Surveying 3:30:00 [0]

2 PM

Orienteering 25:00 6.0 km (4:10 / km)
slept:8.5

A spot of sprint training around some new bits of York. I need all the practice I can get before next weekend!

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

9 PM

Circuits 10:00 [1]

Monday Mar 18, 2013 #

Note

7.5 hours of survey (most of it in sleet and rain) around Pry Rigg for the White Rose. Sore quads after yesterday.

C • Mapping 9

9 AM

Surveying 7:00:00 [0]

8 PM

Circuits 10:00 [1]
slept:8.5

Sunday Mar 17, 2013 #

8 AM

Running 1:19:00 12.0 km (6:35 / km) +1150m 4:27 / km
slept:7.0

Plan A was to run Wolf's Pit, which didn't work out, so I opted for plan B - 4x Crookstone reps, one of the toughest sessions in my cook book. Set off hard to replicate the skyline and possibly overcooked it on the first rep, hard to imagine getting through the session at that point. Rep 3 was the low point and I tried to run most of it, which was probably a mistake. Power walked much of the last hill and managed to rally somewhat. Ups in 10.39, 10.55, 11.30, 11.27, downs in 3.59, 3.52, 3.57, 3.33 (after a rest at the top). Quite snowy at the top, but not enough to slow things down much. Now to recover ready for next weekend, after a few days of surveying that is.

Saturday Mar 16, 2013 #

8 AM

Running 40:00 [2] 7.0 km (5:43 / km) +80m 5:24 / km
slept:7.5

Down to the Parkrun to cheer on Jen and in a vain attempt to get Alex to have a nap. He didn't nap but seemed to enjoy it anyway.

3 PM

Running 35:00 7.0 km (5:00 / km) +100m 4:40 / km

Death intervals session for the first time in ages. Ran fairly mediocre times, but it was a bit soft and slippy underfoot. 2.28 (still warming up), 2.24, 2.25, 2.24, 2.25. Solid.

Friday Mar 15, 2013 #

8 AM

Running 30:00 [2] 6.0 km (5:00 / km) +160m 4:25 / km
slept:7.0

IW via BHP. Tired after last night's antics, but enjoyed a morning shake out.

5 PM

Running 13:00 [3] 3.0 km (4:20 / km)

HFW in a rush.

8 PM

Circuits 10:00 [1]

Thursday Mar 14, 2013 #

7 AM

Circuits 10:00 [1]
slept:8.0

8 AM

Running 30:00 [2] 6.0 km (5:00 / km) +160m 4:25 / km

The sun was shining, Alex and Jenny were napping, so I couldn't resist a short run up the hill.

7 PM

Running 1:00:00 [2] 12.0 km (5:00 / km) +100m 4:48 / km

Extended jog from home plus a warm up with Al, then control collecting, then ran home.

Orienteering 47:59 [4] 12.0 km (4:00 / km) +150m 3:46 / km

This was great! Tim Tett special from the Fat Cat, including lots of new bits of map and even a few bits of town that I'm not familiar with (some of them not parts of town that I really want to get familiar with). A handful of really great control sites (on top of buildings, up spiral ramps, and on the riverside) and some legs that were much more interesting than they looked at first glance. I ran OK, impossible to avoid a few poor choices and a bit of faffing I suppose.

Got home to teething horror, it's could be a long night...

Wednesday Mar 13, 2013 #

6 AM

Circuits 10:00 [1]

2 PM

Running 50:00 [2] 10.0 km (5:00 / km) +200m 4:33 / km

IW via Parkwood.

7 PM

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

HF Showroom cinema.

Tuesday Mar 12, 2013 #

6 AM

Circuits 10:00 [1]
slept:8.0

Bit too early this morning. Good job I got an early night.

8 AM

Running 30:00 [2] 6.0 km (5:00 / km) +160m 4:25 / km

Cruise up to BHP basking in the sunshine.

6 PM

Running 1:00:00 13.0 km (4:37 / km) +600m 3:45 / km

Steel Bank hills on a cold evening. Not feeling tip-top but the session went by fairly uneventfully and the times were solid, so I had no excuse not to throw in an 11th extra-long hill at the end. 1.14, 1.41, 1.52, 1.58, 1.57, 2.03, 3.11, 50, 1.03, 1.22, 3.16.

Monday Mar 11, 2013 #

6 AM

Circuits 10:00 [1]
slept:8.0

8 AM

Running 30:00 [2] 6.0 km (5:00 / km) +160m 4:25 / km

IW, BHP on a glorious morning with a fine covering of snow. Legs surprisingly tired.

1 PM

Running 1:40:00 20.0 km (5:00 / km) +350m 4:36 / km

HFW via Porter, Ringinglow road, a quick detour up to Rud Hill in the snow, back along the top of Rivelin. Conditions varied from bright sunshine to driving blizzard; my condition remained a bit sluggish although I tried to keep up a brisk pace.

Sunday Mar 10, 2013 #

4 PM

Running 59:57 13.0 km (4:37 / km) +250m 4:12 / km
slept:6.5

5x3/1s up Rivelin followed by a Coppice track effort in 4.57 (into a strong headwind). I found the session harder than expected, perhaps after an early start in Copenhagen this morning, a long journey home and a big sunday lunch at the Three Merry Lads.

Saturday Mar 9, 2013 #

8 AM

Running 45:00 [3] 10.0 km (4:30 / km)
slept:7.5

Pre-conference run around the sights of Copenhagen - out to the fortress where I stumbled over the Little Mermaid, which is tucked away inconspicuously on the waterfront. Nice to blow away the cobwebs after a late, boozy night last night.

C • hooray! 4

10 PM

Circuits 10:00 [1]

Friday Mar 8, 2013 #

7 AM

Circuits 10:00 [1]
slept:7.0 (rest day)

No training and ate my body weight in Danish pastries, including one that was about the size of my head.

Thursday Mar 7, 2013 #

6 AM

Circuits 10:00 [1]
slept:7.5

1 PM

Running 45:00 10.0 km (4:30 / km)

I didn't expect to get out for a run today due to a busy schedule, but I managed to squeeze one in in between a lecture in Birmingham and a train to Manchester airport. Anticipated a dull plod through the urban jungle, but stumbled across a canal and had a great run around the network of waterways - this would make a great bit of orienteering terrain, has it been mapped and if so, why not!?

C • in the context 5

Wednesday Mar 6, 2013 #

8 AM

Running 55:00 [2] 11.0 km (5:00 / km) +250m 4:29 / km
slept:8.0

IW via the SYO lockup. The steel grey sky merged with the asphalt and concrete this morning to create a uniform gloom, which I actually quite enjoyed.

4 PM

Running 35:00 7.0 km (5:00 / km) +300m 4:07 / km

HFW via 10xBlake street to burn off some frustration. Thought I might struggle after a stressful few days but it felt quite easy to hold the pace tonight: 54, 53, 52, 52, 52, 53, 54, 52, 52, 52 off 2 mins. Ten in sub-50s must be possible, but maybe not just yet.

9 PM

Circuits 10:00 [1]

Tuesday Mar 5, 2013 #

Running 1:00:00 11.0 km (5:27 / km) +140m 5:08 / km

Hillsborough Park with the lad. It took him a couple of laps to settle down, then I ran three faster laps before he woke up and I headed for home.

6 AM

Circuits 10:00 [1]
slept:7.5

8 PM

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

HFW.

Monday Mar 4, 2013 #

10 AM

Running 45:00 [2] 9.0 km (5:00 / km) +100m 4:44 / km
slept:8.0 (rest day)

The luxury of having an interview in Sheffield was that I could escape for a run up Porter between presentation and networking lunch and before the interview itself. This blew away the cobwebs and helped me to compose myself for the afternoon.

C • wowzers go ok? 4

Sunday Mar 3, 2013 #

6 PM

Running 45:00 [3] 10.0 km (4:30 / km) +200m 4:05 / km
slept:6.5

Solid evening run after a day of ShAFF orienteering and interview prep. This was much needed as a way to clear my head.

It's been a good few weeks of training, but a variety of things mean that I won't get much done over the next week - I'm not going to push it and accept that a relative break will do me some good at this stage.

Saturday Mar 2, 2013 #

7 AM

Circuits 10:00 [1]
slept:8.5

Alex had a lie-in, but then refused to go to sleep for the rest of the morning...

8 AM

Running 56:59 13.0 km (4:23 / km) +100m 4:13 / km

Hillsborough Parkrun, gorgeous morning for it. Another decent improvement of 16.59 by my watch with splits of 5.37, 5.39, 5.32, 11. Nice to finish strongly but couldn't quite reel in Zac, who got the course record. Some buggy running with a grumpy Alex after.

7 PM

Running 30:00 [2] 6.0 km (5:00 / km) +160m 4:25 / km

Leg loosener BHP - feeling much better than expected.

Friday Mar 1, 2013 #

8 AM

Running 50:00 [2] 10.0 km (5:00 / km) +250m 4:27 / km
slept:7.5

Slow and steady IW via Parkwood. Legs protesting but not too bad.

1 PM

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

HFW, not much spring in my step.

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