Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 31 days ending Dec 31, 2013:

	activity	#	time	miles		km		+m
	Running	44	37:41:15	275.27	(8:13)	443.0	(5:06)	12320
	Circuits	20	3:15:00
	Orienteering	1	47:30	5.59	(8:30)	9.0	(5:17)	300
	Total	59	41:43:45	280.86		452.0		12620
averages - sleep:7.9

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Tuesday Dec 31, 2013 #

6 AM

Running 45:00 [2] 9.0 km (5:00 / km) +150m 4:37 / km
slept:8.0

An early one. Tricked myself into getting out before my body realised that it was still pretty tired. Nice morning for it.

Circuits 10:00 [1]

7 PM

Running 1:15:00 [3] 16.0 km (4:41 / km) +550m 4:00 / km

Loxley, Dungworth, Stannington. Sliding around in the mud a bit but felt considerably better than I did for most of the day.

Monday Dec 30, 2013 #

Note
(rest day)

Another wild one on the fells. Took the day off for the travel home, just about escaped from Burnbanks through the floods.

Sunday Dec 29, 2013 #

11 AM

Running 1:27:00 [3] 17.0 km (5:07 / km) +850m 4:06 / km
slept:8.0

Up High Raise with Rhys, who kept me going at a decent pace in spite of tired legs. Good to run with good company in good conditions, although chilly enough on the tops not to loiter. Quads hammered by the steep descent back into Fordingdale.

7 PM

Running 28:00 [2] 6.0 km (4:40 / km) +100m 4:18 / km

Couldn't resist a nice evening saunter up the concrete road. Had no idea that the wind had got up and it was driving a sleety rain, so it wasn't much fun really. Oh well.

Saturday Dec 28, 2013 #

8 AM

Running 2:15:00 25.0 km (5:24 / km) +1050m 4:28 / km
slept:7.5

From Burnbanks over to Ambleside to go visiting. Nice(er) day for it in spite of the icy headwind. I was fine as long as I kept moving at a decent pace, but there was little margin for anything going wrong. Should have taken more clothing with me. 2 pints of tea and a veggie breakfast in Bilbo's caff sorted me out.

7 PM

Circuits 10:00 [1]

Friday Dec 27, 2013 #

Running 1:32:00 15.0 km (6:08 / km) +920m 4:42 / km
slept:8.5

Extra man points today. Up and over Burnbanks in a massive gale and driving rain and hail, reduced to running on the spot at times. Found a steep, relatively sheltered climb in Fordingdale and ran 4x7.5ish mins until I crested the brow and was brought to a standstill by the wind. Felt like superman leaping the mountain in a single bound on the way home with the wind behind me.

C • good lad 2

7 PM

Running 25:00 [2] 5.0 km (5:00 / km) +80m 4:38 / km

Didn't fancy this much, but the legs needed it. The plan was to wait until the storm had blown over, but it hadn't so I made it a low level one on the concrete road.

Thursday Dec 26, 2013 #

11 AM

Running 50:00 [3] 11.0 km (4:33 / km) +240m 4:06 / km
slept:8.0

Out to Ogden from Thornton, running a bit faster and feeling alright all told.

9 PM

Circuits 10:00 [1]

Wednesday Dec 25, 2013 #

10 AM

Running 1:00:00 [2] 12.0 km (5:00 / km) +250m 4:32 / km
slept:8.0

Morning run during a lull in proceedings. From Thornton and followed my nose, ended up on some muddy trails and ran to the top of a big hill for good measure. Happy Christmas!

7 PM

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

Nice flat run to burn off a fine xmas dinner. Nice and flat along the railway path.

Circuits 10:00 [1]

Tuesday Dec 24, 2013 #

12 PM

Running 1:09:00 16.0 km (4:19 / km)
slept:8.5

Fartlek up the Ings on muddy grass. Pyramid of 1,2,3,4,5,5,4,3,2,1 off 1 main with 5xstrides to finish off. Felt better than expected, hip a bit stiff on the warm down.

Circuits 5:00 [1]

Abbreviated circuit session, pan to to get to.

Monday Dec 23, 2013 #

10 AM

Running 35:00 [2] 7.0 km (5:00 / km) +80m 4:44 / km
slept:8.0

morning run up Rivelin before the start of the Christmas madness. Tired.

7 PM

Running 40:00 [3] 8.0 km (5:00 / km)

Evening cruise up the Ings, very muddy.

Circuits 10:00 [1]

Sunday Dec 22, 2013 #

8 AM

Running 1:05:00 [2] 12.0 km (5:25 / km) +350m 4:44 / km
slept:8.5

Xmas card delivery rounds on tired legs. Ran before breakfast and felt hungry at the end for the first time since Monday. Just in time for xmas, yum.

C • You missed our house 5

7 PM

Running 50:00 11.0 km (4:33 / km) +510m 3:41 / km

Evening fun on Hero's. Ran 3 at a solid pace on the roads rather than the alley, not overcooking it. Felt good, 6.08, 6.04, 6.11.

Saturday Dec 21, 2013 #

12 PM

Running 1:45:00 [2] 21.0 km (5:00 / km) +450m 4:31 / km
slept:8.0

Supposed to be some easy miles, but it was a bit of a struggle. Out to Wharncliffe up the ramp, some cruising around the trails on the edge and the top, then back the same way. Lovely day for it but my head was full of cotton wool and legs were heavy. I think yesterday's session was a bit of a shock to the system. Ground it out and enjoyed the second half of the run.

7 PM

Circuits 10:00 [1]

Friday Dec 20, 2013 #

8 AM

Running 30:00 [2] 6.0 km (5:00 / km) +160m 4:25 / km
slept:8.0

IW, going OK and enjoying the icy cold morning.

12 PM

Running 1:00:00 12.0 km (5:00 / km) +420m 4:15 / km

Lunchtime run out to Parkwood for 3xlaps of the bike track trying to increase pace each time. Probably overcooked it a little on the second lap, which made the last one a struggle. 8.42, 8.28, 8.20.

7 PM

Circuits 10:00 [1]

Thursday Dec 19, 2013 #

8 AM

Running 48:00 [3] 10.0 km (4:48 / km) +220m 4:19 / km
slept:8.0

IW feeling much more sprightly, helped by an icy cold wind in my face as I ran up Parkwood to be greeted by a spectacular sunrise.

5 PM

Running 30:00 6.0 km (5:00 / km) +180m 4:21 / km

HFW in the sleet. 5xBlake to wake myself up after cocktails at work.

7 PM

Circuits 10:00 [1]

Wednesday Dec 18, 2013 #

6 AM

Running 45:00 [2] 9.0 km (5:00 / km) +200m 4:30 / km
slept:6.5

A bit groggy, up to BHP testing the legs. Not too bad and no ill effects after, although pretty tired all day (as was Alex as I woke him up when I left the house at 6.15).

7 PM

Running 30:37 6.0 km (5:06 / km) +180m 4:26 / km

Almost didn't do this after a tough day, but glad I did. The wind was howling and the rain was lashing and everything was right with the world. Once up Hero's for good measure.

10 PM

Circuits 10:00 [1]

Tuesday Dec 17, 2013 #

Note
slept:10.5 (rest day)

Much better today after marathon sleep, but still not much appetite so decided there was nothing to gain from training.

Monday Dec 16, 2013 #

Note
slept:4.5 (sick) (rest day)

Oh dear this is getting silly. My plan was to run last night and early this morning, but that was scuppered by a bad stomach yesterday evening and a largely sleepless night. Spent the day suffering with hot flushes, headaches and drowsiness.

I can't remember a run of ill health like this one. Four colds, one 24 hour flu and one stomach bug since September. Coincides both with Alex's first winter as a toddler and starting a new job in a big office. I guess I have never been exposed to so many germs.

C • Welcome to parenthood! 3

Sunday Dec 15, 2013 #

10 AM

Orienteering 47:30 [5] 9.0 km (5:17 / km) +300m 4:31 / km
slept:8.5

Canklow local event, ran hard but with heavy legs and fannied around quite a bit. Really enjoyed the course though, which had a lot of challenging legs; all a bit more challenging than normal due to the brambles and bracken.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)

No time!

Saturday Dec 14, 2013 #

8 AM

Running 37:36 5.0 km (7:31 / km) +100m 6:50 / km
slept:8.5

A bit of a debacle. Late decision to run parkrun (like, 8.45 late). Couldn't find my barcode, so ended up printing a new one and leaving the house with about 3 minutes to go, realised on the way to the park that I wouldn't make it, so decided to start late and run a tempo to see how much I could catch up. Quite enjoyed it and thought I might as well finish for a PW result. Pulled my new barcode out of my pocket and it ripped in half. Doh.

My time was very slow even without the late start. A flat pint? a rusty nail? Or an uncut diamond, waiting for a polish? Hopefully the latter.

1 PM

Running 1:30:00 [2] 11.0 km (8:11 / km) +350m 7:04 / km

A couple of hours in Wharncliffe running around the control sites and a few suspect areas for next year's event. Bushed.

7 PM

Circuits 10:00 [1]

Friday Dec 13, 2013 #

Note

For anyone who is interested in the story behind the shoes on their feet:

8 AM

Running 25:00 [2] 5.0 km (5:00 / km) +100m 4:33 / km
slept:6.5

IW, struggling...

12 PM

Running 50:00 [3] 11.0 km (4:33 / km) +180m 4:12 / km

Sky's Edge loop, feeling better and better as the run went on. Good!

C • whats a sky's edge loop? 3

5 PM

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

HFW.

7 PM

Circuits 10:00 [1]

Thursday Dec 12, 2013 #

8 AM

Running 30:00 [2] 6.0 km (5:00 / km) +160m 4:25 / km
slept:9.0

IW, seem to be moving OK although still a bit groggy.

5 PM

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

HFW, running late so shorter than I would have liked. Still tired, so maybe for the best.

Followed by a fun evening with a poorly baby. Who would have thought that they could produce so much vomit?

7 PM

Circuits 10:00 [1]

Wednesday Dec 11, 2013 #

Note
slept:10.0 (rest day)

Loads better today. Had a groggy hang-over sort of feeling for the morning, but that passed by the afternoon. No point risking a run, but relieved to feel better already, I was anticipating a long one. No idea what it was? Perhaps the end of level boss now that I have levelled up my running?

C • End of level Boss 1

Tuesday Dec 10, 2013 #

Note
slept:5.0 (sick) (rest day)

Oh my goodness. Woke up at 4am with aches and shivers and didn't really get back to sleep. Spent the morning in bed before dragging myself into work for a meeting, smashed when I got home and in bed by 8. Where did that come from?

Monday Dec 9, 2013 #

6 AM

Running 45:00 [2] 9.0 km (5:00 / km) +200m 4:30 / km
slept:7.5

Early. BHP, etc. Nice morning for it, so it wasn't worth making excuses to stay in bed.

7 PM

Running 50:00 [2] 10.0 km (5:00 / km) +220m 4:30 / km

Loxley Valley with a headtorch. A grind.

Circuits 10:00 [1]

Sunday Dec 8, 2013 #

12 PM

Running 1:20:00 16.0 km (5:00 / km) +680m 4:07 / km
slept:8.5

Rivelin Hills, pushed harder than last week to make it into a real session. Not exactly flying up the hills, but giving them a decent seeing to.

- Splits

Saturday Dec 7, 2013 #

10 AM

Running 1:00:00 [2] 12.0 km (5:00 / km) +220m 4:35 / km
slept:7.5

Steady run from Darton out through the YSP, Canklow, chippy and back. Started off feeling sluggish and tired, but had a spring in my step by the end. Could have been the anticipation of a plateful of chips.

7 PM

Circuits 10:00 [1]

Friday Dec 6, 2013 #

8 AM

Running 45:00 [2] 9.0 km (5:00 / km) +220m 4:27 / km

IW, BHP, Crosspool. Nice cold clear morning, but struggled my way up the hill. A few days of training is taking its toll, roll on the adaptation!

5 PM

Running 27:00 5.0 km (5:24 / km) +200m 4:30 / km

HFW, 6xBlake St with a work bag. 5.56, 5.54, 5.53, 5.59(!), 5.56, 5.58. Stuffed.

Thursday Dec 5, 2013 #

8 AM

Running 25:00 [2] 5.0 km (5:00 / km) +120m 4:28 / km
slept:8.0

IW, like a sack o spuds.

12 PM

Running 50:00 11.0 km (4:33 / km) +120m 4:19 / km

Lunchtime run with Danger. Had a good chat about all things training. Dave was looking fast, he was clearly jogging, while I was working harder than normal to keep up. Got battered by the elements, which was great!

5 PM

Running 27:00 5.0 km (5:24 / km) +180m 4:35 / km

HFW via Blake St for a quick session of 6 reps. Horrible headwinds and a work bag slowing me down but got it done.

7 PM

Circuits 10:00 [1]

Wednesday Dec 4, 2013 #

6 AM

Running 40:00 [2] 8.0 km (5:00 / km) +190m 4:28 / km
slept:7.5 (rest day)

Early and dark, but another beautiful morning. Legs surprisingly good, but banking an easy day anyway.

7 PM

Circuits 10:00 [1]

Tuesday Dec 3, 2013 #

9 AM

Running 2:03:00 22.0 km (5:35 / km) +850m 4:41 / km
slept:8.5

Took advantage of a strike at work and had a longish one in the Peak. Cutthroat Bridge, Bamford Edge, Win Hill, Hagg Farm, Fairholmes, up and over and back. Bit longer than I planned but took it steady and it was a pleasure.

C • Longer than planned 1

9 PM

Circuits 10:00 [1]

Monday Dec 2, 2013 #

6 AM

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

BHP in the dark. Not too bad, really.

3 PM

Circuits 10:00 [1]

7 PM

Running 52:00 12.0 km (4:20 / km) +550m 3:32 / km

And so it begins. Impromptu set of Steel Bank reps, just got out of the front door and it seemed like a good idea. 1.11, 1.39, 1.47, 1.55, 1.56, 1.58, 3.12, 0.51, 1.04, 1.21. Actually quite enjoyed myself, although struggling from about the 6th rep onwards.

Sunday Dec 1, 2013 #

2 PM

Running 1:15:02 16.0 km (4:41 / km) +580m 3:58 / km
slept:8.0

Most of Rivelin Hills as a run rather than efforts, just upped the pace for the Coppice in a mediocre time of 5.02; it felt fast and comfortable, turned out it was just comfortable. Nice to be moving OK again in general anyway after a clunky couple of weeks and a bit of a cold.

7 PM

Circuits 10:00 [1]

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