Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 31 days ending May 31, 2013:

activity

time

miles

Surveying

37:00:00

Running

34:09:48

256.63

(7:59)

413.0

(4:58)

10280

Circuits

3:50:00

Cycling

1:40:00

Track session

21:00

3.73

(5:38)

6.0

(3:30)

Running Drills

5:00

Total

77:05:48

260.35

419.0

10340

[1-5]

39:55:48

averages - sleep:7.5

7:05

0:00

» now

Friday May 31, 2013 #

9 AM

Surveying 4:00:00 [0]
slept:8.5

Morning survey at Carn Brae, a small hill with views over the whole peninsula. Lots of prickly gorse and another brush with an adder.

1 PM

Running 30:00 [2] 6.0 km (5:00 / km) +50m 4:48 / km

From Carn Brae to Lands End to finish off at Mayon Cliff.

2 PM

Surveying 1:30:00 [0]

Last bit of survey at Mayon Cliff.

4 PM

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

Home from Lands End via the cove at the bottom of the hill from the YH for a circuit session and a dip in the sea. Really tired, could barely make it back up the hill to the YH after.

Circuits 10:00 [1]

Thursday May 30, 2013 #

8 AM

Running 40:00 [2] 8.0 km (5:00 / km) +250m 4:19 / km
slept:6.5

From St Just YH to Mayon Cliffs via Sennen Cove. Lovely morning for it and enjoyed rolling along on the technical coastal path. As a commute to work goes, this is a pretty good one!

9 AM

Surveying 5:30:00 [0]

Survey at Mayon Cliff, with a play on the beach and a cream tea in Sennen Cove with Jen and Alex to break it up in the middle. Great views and some interesting granite terrain. Added bonus of nearly stepping on an adder - the first time I have ever seen a live one in the UK in spite of my countless hours of wandering and running through forests and fells.

4 PM

Running 45:00 [3] 11.0 km (4:05 / km) +250m 3:40 / km

Faster run home (running late) from Lands End. Felt surprisingly good and enjoyed pushing the pace.

Wednesday May 29, 2013 #

8 AM

Running 30:00 [2] 6.0 km (5:00 / km) +150m 4:27 / km
slept:8.0

From YH to the N of Botallack.

9 AM

Surveying 2:00:00 [0]

Short survey in the wind and drizzle, getting very cold. Called it a day and went to see Shane for lunch and a walk around St Agnes.

7 PM

Surveying 2:00:00 [0]

A late survey in the evening sun back at Botallack - such a different experience from this morning!

9 PM

Running 20:00 4.0 km (5:00 / km) +200m 4:00 / km

Ran a short, hard hills session 3x up from a headland, over a narrow land bridge and up to a chimney, just to keep the eye in.

Circuits 10:00 [1]

As the sun set in a cloudless sky.

Tuesday May 28, 2013 #

8 AM

Running 25:00 [2] 5.0 km (5:00 / km) +150m 4:21 / km
slept:8.0

From Lands End YH to Botallack.

9 AM

Surveying 6:00:00 [0]

Long day of survey at Botallack with Alex on my back for an hour after a picnic lunch. What an amazing area, really unique mix of granite and tin mining detail.

4 PM

Running 35:00 [2] 7.0 km (5:00 / km) +150m 4:31 / km

HF Botallack via Cape Cornwall monument. Pooped.

Monday May 27, 2013 #

8 PM

Running 25:00 [3] 4.0 km (6:15 / km) +100m 5:33 / km
slept:8.5

Long day of travelling down to Lands End YH. Had a walk in the sun at Dartmoor from Oakhampton then carried on into the driving rain. At 8pm the sun finally came out and I was tempted out for a short jog to explore the coastline.

Circuits 10:00 [1]

Sunday May 26, 2013 #

7 PM

Running 1:15:00 [3] 17.0 km (4:25 / km) +500m 3:51 / km
slept:6.0

Drive down to Bristol and got out for an evening run. Felt like an old man for a couple of kms along the Strawberry line, then perked up once I hit the hills, ran hard out to Crook Peak, back via another climb of the trig, finished off with a planned 10 min tempo on the railway but had to abort at 7mins due to gut issues (big pub lunch making itself known). Probably enough given two nights of rubbish sleep.

Saturday May 25, 2013 #

11 AM

Running 50:00 [2] 10.0 km (5:00 / km) +250m 4:27 / km
slept:4.5 (rest day)

Shorter than I would have liked after a seriously disrupted night. Heavy-legged from last night's session, anyway. Up Rivelin, back via BHP and bakery.

Circuits 10:00 [1]

Friday May 24, 2013 #

8 AM

Circuits 10:00 [1]
slept:8.0

7 PM

Running 1:15:00 15.0 km (5:00 / km) +820m 3:56 / km

Hero's session, 5 reps in 5.32, 5.31, 5.34, 5.39, 5.35, descents in about 4.30. Felt weary on the way out but managed to smash out a decent session, didn't look at my watch at all to avoid being a slave to the times. Finished off with a bonus rep up Blake St in 53 seconds.

Thursday May 23, 2013 #

3 PM

Running 1:40:00 21.0 km (4:46 / km) +550m 4:13 / km
slept:8.0

HFW via Porter (again), over to Rivelin, Stannington. Started steady and wound the pace up as it became clear that my route was overly ambitious for the time window, cracking along at a nice pace by the end. Felt much better than yesterday, in part because a whole lot of stress has been lifted having made it through a series of deadlines at work. Managed to find a window in the hail storms too.

9 PM

Circuits 10:00 [1]

Wednesday May 22, 2013 #

3 PM

Running 1:25:00 [3] 18.0 km (4:43 / km) +380m 4:16 / km
slept:8.5

HFW up to the top of Porter, over to Lodge Moor and back along the edge of Rivelin. Feeling tired and ungainly, felt as though it was an effort just to hold my running form tonight.

9 PM

Circuits 10:00 [1]

Tuesday May 21, 2013 #

11 AM

Running 1:05:00 14.0 km (4:39 / km) +380m 4:05 / km
slept:8.0

Nipped out from work for a session on the Parkwood MTB trail. 3x2km lap off 10 mins: 8.43 (backwards, oops), 8.21, 8.11. Easier to push hard once I had worked out which way around the trail was, with the berms helping on the wide sweeping downhills and a more gradual climb. Great fun on a winding, technical trail which was far from getting boring even on the third lap, I will try to make this a regular. Sub-8 is on next time, I wonder what the biking record is?

C • Well.. 2

8 PM

Circuits 10:00 [1]

Monday May 20, 2013 #

9 AM

Running 2:30:00 [1] 22.0 km (6:49 / km) +400m 6:15 / km
slept:8.0

Day 2 of surveying, longer and covered even more ground. Some more good bits in there, all quite enjoyable really. 7 hours today. Bushed.

Surveying 4:00:00 [0]

Sunday May 19, 2013 #

11 AM

Running 2:00:00 [1] 18.0 km (6:40 / km) +350m 6:05 / km
slept:7.0

Straight from Wensleydale to Dalby for a day of surveying. Decided to travel light and run as much as possible - it's not a complex area but there is a lot of ground to cover, so better to move quickly. Plus I had some energy to burn after a few sedentary days. More runable forest than I have ever seen in North Yorkshire before and more sink holes than you can shake a stick at, looks surprisingly good. 6.5 hours in the forest today.

Surveying 4:00:00 [0]

9 PM

Circuits 10:00 [1]

Saturday May 18, 2013 #

11 AM

Running 1:05:00 [3] 15.0 km (4:20 / km) +250m 4:00 / km
slept:8.0

Run from Leyburn on the way to Jeanette and Nick's wedding. Headed out along the Shawl in the poring rain, which didn't let up for the duration. Nice and bright later on for the wedding though! A nice day and good to catch up with a few folk.

Friday May 17, 2013 #

8 AM

Running 20:00 [2] 4.0 km (5:00 / km) +60m 4:39 / km
slept:5.5

IW, stressing and running late for day 2 of the conference.

9 PM

Circuits 10:00 [1]

Thursday May 16, 2013 #

8 AM

Running 25:00 [2] 6.0 km (4:10 / km) +180m 3:37 / km
slept:8.0

IW ready for day one of a conference that I am organising. Stressed.

11 PM

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

Missed the last tram and ran home in the rain.

Wednesday May 15, 2013 #

8 AM

Running 40:00 [2] 8.0 km (5:00 / km) +180m 4:30 / km
slept:8.0

IW, paggered. Via the Walkley bakery for some treats.

4 PM

Running 55:00 12.0 km (4:35 / km) +400m 3:56 / km

Couldn't imagine doing a session this morning, but just about managed it after work. Ran 10xSteel Bank reps going the other way to normal, ran out of time for the last one, sadly. Slow to start but got into it, hampered a little by my work bag. Starting with Upperthorpe: 3.29, 1.24, 1.07, 51, 3,13, 2.06, 2.03, 2.01, 1.51, 1.40.

9 PM

Circuits 10:00 [1]

Tuesday May 14, 2013 #

6 AM

Running 2:10:00 [2] 28.0 km (4:39 / km) +440m 4:18 / km
slept:8.5

Evening run around the three reservoirs. It started raining soon after I left the house and didn't let up, but I quite enjoyed running in the dank, wet gloom. Ran at a solid pace to get the route covered before darkness and felt tired until about 90, when I began to perk up a bit. Tired again by the time I made it home of course.

9 PM

Circuits 10:00 [0]

Monday May 13, 2013 #

8 AM

Running 53:00 [2] 11.0 km (4:49 / km) +330m 4:11 / km
slept:8.0

Hilly run IW via Stannington and Crosspool. Ran the legs into it on the steep climbs, felt pretty good by the end.

4 PM

Running 58:00 [3] 14.0 km (4:09 / km) +250m 3:48 / km

HFW via Fulwood and Lodge moor, running at moderate tempo to fit the planned run in without getting home too late. Felt pretty good especially once I turned around and had a chasing wind.

9 PM

Circuits 10:00 [1]

Sunday May 12, 2013 #

7 PM

Running 45:00 [2] 9.0 km (5:00 / km) +80m 4:47 / km
slept:8.5

Wet end of weekend jog up Loxley to get the blood pumping after the drive home.

9 PM

Circuits 10:00 [1]

Saturday May 11, 2013 #

12 PM

Running 1:52:48 20.0 km (5:38 / km) +1000m 4:31 / km
slept:8.5

Fairfield, first champs race of the year. 14th and 5th (5th!) counter for Dark Peak. Great team performance, but a bit lacklustre personally. Followed my plan nicely at the start and just tucked into the chasing pack on the steep climb, making sure to keep the needle out of the red. Hit the ridge in good shape and settled into a comfortable pace, but began to tire on the final climb to Fairfield summit and lost ground to the group, as well as getting caught by a handful of the chasing pack. Rallied a bit here and pushed on for the descent, legs full of beans again. Passed a few stragglers but lost sight of the next group at a critical moment and found myself crag bound on the bad step just before the final drop. Doh, swung my way down off a tree and tried in vain to make up the lost ground along the track run. Bit annoying but that's my fault for not recceing. Outstanding run from Jonny, 7 DPFRs in the top 23, bodes well for the rest of the season, just got to keep up the momentum!

Friday May 10, 2013 #

Note
slept:5.0 (rest day)

Oh my, that was a bad night. Too tired to function and drove to the Lakes to stay with Bilbo, so sacked off the planned run.

Thursday May 9, 2013 #

1 PM

Running 30:00 [2] 6.0 km (5:00 / km) +160m 4:25 / km
slept:7.5

IW, BHP.

5 PM

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

HFW, feeling tired.

9 PM

Circuits 10:00 [1]

Wednesday May 8, 2013 #

7 PM

Running 1:30:00 20.0 km (4:30 / km) +350m 4:08 / km
slept:7.5

Cruise out to Wharncliffe after a tiring day. Impossible not to enjoy winding my way through the forest on a gorgeous evening. The main event was a fast effort down the ramp to blood the quads ready for the weekend. Stiff r calf but otherwise good.

9 PM

Circuits 10:00 [1]

Tuesday May 7, 2013 #

8 AM

Circuits 10:00 [1]
slept:7.0

Running 48:00 [2] 10.0 km (4:48 / km) +200m 4:22 / km

IW, tired when I set off but eased into it and felt good by the top of Parkwood. Scorchio already!

4 PM

Running 38:00 8.0 km (4:45 / km) +400m 3:48 / km

HFW via Blake Street for some reps. 50, 50, 51, 49, 50, 50, 50, 50, 50, 52, aiming for 1 min jog down but ended up a bit faster. Felt shocking when I jogged up the hill to drop my bag off, but fine once I got going, although really struggled on the last two. Times looking better with the effort level pretty much the same, so all good.

Monday May 6, 2013 #

8 AM

Running 1:20:00 18.0 km (4:27 / km) +580m 3:50 / km
slept:8.0

Spoon lane run. Felt tired when I set off but soon started moving quite well and turned it into a moderate tempo trying to keep up the effort both up and down.

9 PM

Circuits 10:00 [1]

Sunday May 5, 2013 #

9 AM

Cycling 55:00 [2]
slept:8.0

Out to Deep Carr for some more surveying at Wharncliffe. Ragged it in both directions with 4 hours survey on the steep bouldery slope in between. Hot work in the sunshine!

10 AM

Surveying 4:00:00 [0]

9 PM

Circuits 10:00 [1]

Straight out for a long walk with Alex for the afternoon finishing off with a well-earned pint in the pub. Too tired to run, but managed some strength stuff.

Saturday May 4, 2013 #

7 PM

Track session 21:00 [5] 6.0 km (3:30 / km) +60m 3:20 / km
slept:6.5

Couldn't decide what training to do after a few days of feeling lethargic and a full day of childcare. Settled on a short fast session to snap me out of it - 5x1km on the Myers Grove bike track. 3.06, 3.08, 3.08, 3.07, 3.07. Bit of a headwind on the long, uphill drag, but a gorgeous evening running in the setting sun.

Running Drills 5:00 [3]

Running warm up/down 30:00 [2] 6.0 km (5:00 / km)

9 PM

Circuits 10:00 [1]

Friday May 3, 2013 #

8 AM

Running 30:00 [2] 6.0 km (5:00 / km) +160m 4:25 / km
slept:7.5

IW with a little furry friend, who I released into his new home in BHP.

6 PM

Circuits 10:00 [1]

Thursday May 2, 2013 #

7 AM

Circuits 10:00 [1]
slept:7.0

7 PM

Running 45:00 [3] 9.0 km (5:00 / km) +80m 4:47 / km

Loxley valley. Tired when I set off after a day of childcare and lots of walking around in the sun with the lad on my back. But wound the pace up a bit and it felt alright, really. Still a bit sore in the quads and R glut is achy, but nothing out of the ordinary.

Wednesday May 1, 2013 #

9 AM

Cycling 45:00 [3]
slept:8.0

Wharncliffe and back on the bike - spent 4 hours there surveying on the slope, which was actually wonderful in the sunshine. All Sheffield folk should get themselves there for some training, it is in great condition at the moment, all the undergrowth squashed flat by the snow.

10 AM

Surveying 4:00:00 [0]

10 PM

Circuits 10:00 [3]

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