Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 31 days ending Jan 31, 2014:

	activity	#	time	miles		km		+m
	Running	51	42:13:59	318.76	(7:57)	513.0	(4:56)	11640
	Circuits	23	3:50:00
	Running Drills	4	25:00	0.62		1.0
	Total	64	46:28:59	319.38		514.0		11640
averages - sleep:8

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Friday Jan 31, 2014 #

8 AM

Running 28:00 [2] 6.0 km (4:40 / km) +160m 4:07 / km
slept:8.5

IW, BHP, moving OK.

12 PM

Running 50:00 [3] 11.0 km (4:33 / km) +250m 4:05 / km

Sky's Edge at lunchtime. Windy, sleety rain, cold, saturated ground. We're sinking!

5 PM

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

HFW, still raining.

Running Drills 5:00 [3]

7 PM

Circuits 10:00 [1]

Thursday Jan 30, 2014 #

8 AM

Running 25:00 [2] 5.0 km (5:00 / km) +120m 4:28 / km
slept:7.0

IW, tired but no more than expected.

5 PM

Running 20:00 [2] 4.0 km (5:00 / km) +80m 4:33 / km

HFW, short on time.

7 PM

Circuits 10:00 [1]

Wednesday Jan 29, 2014 #

6 AM

Running 35:00 [2] 7.0 km (5:00 / km) +180m 4:26 / km

Early morning up to BHP and a couple of loops at the top. Not too bad once I woke up.

Circuits 10:00 [1]

7 PM

Running 50:00 10.0 km (5:00 / km) +150m 4:39 / km

Session of 8x the bowl in Hillsborough Park, all off 1 min jog/walk: 2.43, 2.45, 2.39, 2.39, 2.38, 2.41, 2.39, 2.40. First speed session for some time but moving alright once I had got up to speed. Pleased with that.

Tuesday Jan 28, 2014 #

8 AM

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

IW, very heavy bag so plodding a bit.

2 PM

Running 1:28:00 19.0 km (4:38 / km) +380m 4:13 / km

2 hour strike at work = nice afternoon run. Up Porter, Ringinglow, Limb, Porter. Thought I might as well do something productive with my time.

Monday Jan 27, 2014 #

7 PM

Running 30:00 [2] 6.0 km (5:00 / km) +60m 4:46 / km
slept:8.0 (rest day)

Hillsborough park, looping around in the drizzle, feeling surprisingly good.

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

Circuits 10:00 [1]

Sunday Jan 26, 2014 #

11 AM

Running 3:30:00 [2] 31.0 km (6:46 / km) +1260m 5:38 / km

Collecting a few controls at Dark Mountains, a very wet and wild day out around Alport and Bleaklow. Set off from Fairholmes and got hit by the weather as soon as I emerged from the woods. There was very little let up for the first couple of hours and I had to put all my clothes on and keep moving purposefully to keep warm. Porridge of slush and snow on the ground and driving sleet in the air meant that it felt quite serious, especially up on the Bleaklow plateau, where I didn't hang around. Things calmed down as I cam back towards the reservoirs and the sun even made an appearance later on. Don't think I have ever seen it so wet up there! Fun, sort of.

Saturday Jan 25, 2014 #

Running 57:00 13.0 km (4:23 / km)
slept:8.0

York Parkrun, which should, in theory, be a chance for a PB. If I had made it to the start in time it might have been, instead I was just too late having struggled to find it, and had to run through everyone from the back, mostly in slippery mud. Once I got into some space I closed on the leaders while I was still passing a few folk, but failed to bridge the gap and came in a few seconds behind a group of 3 front runners. Shame, but good workout anyway.

8 PM

Running 25:00 [2] 5.0 km (5:00 / km) +160m 4:19 / km

Evening run up to BHP after driving back to Sheffield. Feeling pretty good.

Circuits 10:00 [1]

Friday Jan 24, 2014 #

8 AM

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

IW, BHP, fine up the hill but back and SI stiff on the way down.

12 PM

Running 1:04:00 13.0 km (4:55 / km) +320m 4:23 / km

Parkwood MTB reps as a progression. Judged the session a bit better than last time: 9.05, 8.40, 8.17. Probably a bit on the slow side but felt like I was pushing hard on the last rep. R SI very stiff on the way back to the office.

10 PM

Circuits 10:00 [1]

Thursday Jan 23, 2014 #

8 AM

Running 25:00 [3] 5.0 km (5:00 / km) +100m 4:33 / km
slept:8.0

IW, not feeling too bad except for my stiff back.

5 PM

Running 20:00 4.0 km (5:00 / km) +150m 4:13 / km

HFW including drills and 8xhill bounds. Pushed for time.

Running Drills 5:00 [3]

8 PM

Circuits 10:00 [1]

Wednesday Jan 22, 2014 #

12 PM

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

IW for the afternoon.

7 PM

Running 1:17:00 [3] 17.0 km (4:32 / km) +520m 3:56 / km

Wadsley, Dungworth, Stannington, BHP. Tried to run comfortably fast but sliding around in the mud and back a bit stiff. Odd as it has been really good for the last few days.

Tuesday Jan 21, 2014 #

8 AM

Running 38:00 [2] 8.0 km (4:45 / km) +180m 4:16 / km
slept:8.0

Quite honestly I can barely remember this run. BHP, Crosspool, back was a bit stiff I think. Arrived at work somehow.

C • Poor Oli 2

5 PM

Running 40:00 8.0 km (5:00 / km) +380m 4:02 / km

HFW via Blake Street for a full set of 10. Hid the bag, which seemed to make quite a big difference. 54, 52, 52, 52, 52, 53, 52, 53, 52, 52. Was aiming for sub-55 on them all, which was no problem at all. The effort ramped up from rep 7 onwards, comfortable until then, horrible by the end, just about right.

7 PM

Circuits 10:00 [1]

Monday Jan 20, 2014 #

6 AM

Running 35:00 [2] 7.0 km (5:00 / km) +180m 4:26 / km
slept:7.0

BHP. Cold, frosty and perfect morning with a near-full moon lighting the way. A real pleasure, against all the odds.

Circuits 10:00 [1]

7 PM

Running 45:00 [2] 10.0 km (4:30 / km) +120m 4:15 / km

Cruise up Rivelin in the freezing fog.

Running Drills 5:00 [3]

Need to do more of this, I'm not feeling very agile.

Sunday Jan 19, 2014 #

1 PM

Running 1:45:00 25.0 km (4:12 / km) +280m 3:59 / km
slept:8.5

Tempo along the TPT from Beeley to the N end of Wharncliffe. Warm up, 30 mins out, 5 min easy, 30 mins back, warm down. Felt great until I finished the tempo, then it was just a slog all the way home. Nice sunny afternoon in the woods.

Saturday Jan 18, 2014 #

8 AM

Running 47:09 11.0 km (4:17 / km) +100m 4:06 / km
slept:8.5

First morning this week that I have woken up feeling properly refreshed, maybe helped by the short hill session last night? Hillsborough parkrun in 17.09 running solo at the front and feeling pretty good. Splits of 5.32, 5.42, 5.41. A bit baggy in the middle where I lost concentration and quite a bit of sliding on the wet grass on lap 3 as I overtook a few groups of back markers. Niggles all good.

7 PM

Running 45:00 [2] 10.0 km (4:30 / km) +120m 4:15 / km

Steady evening cruise up Rivelin, feeling good.

Circuits 10:00 [1]

Friday Jan 17, 2014 #

8 AM

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

IW, BHP, not moving very well.

5 PM

Running 30:00 6.0 km (5:00 / km) +200m 4:17 / km

HFW via Blake St for 5x hills in 54, 52, 52, 53, 54 with a rucksack. Good to run a bit harder, my foot, which has niggled all day, felt fine.

7 PM

Circuits 10:00 [1]

Thursday Jan 16, 2014 #

4 PM

Running 40:00 [3] 8.0 km (5:00 / km) +160m 4:33 / km
slept:8.0

Not much time for a run today, but still tired and foot a little sore so not too worried. Decided to leave work a bit early to do some thinking in my mobile office (ie run home).

7 PM

Circuits 10:00 [1]

Wednesday Jan 15, 2014 #

11 AM

Circuits 10:00 [1]

7 PM

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

Loxley common and back on a miserable night. Felt a bit better than expected although quads still a little sore.

Tuesday Jan 14, 2014 #

8 AM

Running 20:00 [2] 4.0 km (5:00 / km) +100m 4:27 / km
slept:8.0

IW, tired but could be worse.

5 PM

Running 25:00 [2] 5.0 km (5:00 / km) +60m 4:43 / km

HFW, feeling much perkier for a spot of light exercise.

7 PM

Circuits 10:00 [1]

Monday Jan 13, 2014 #

Note
(rest day)

Last year I followed the Trigger with a week of surveying then a couple of weeks in bed with an ear infection. Not going to make that mistake again.

Sunday Jan 12, 2014 #

9 AM

Running race 3:28:00 [4] 37.0 km (5:37 / km) +1450m 4:42 / km
slept:6.0 shoes: Inov8 x-talons 212

Marsden to Edale Trigger, 2nd behind Simon Harding. [warning: gratuitous over-analysis coming up]: I achieved most of what I set out to do: I ran at a comfortable-fast pace without thrashing myself; I don't seem to have aggravated any of my niggles (touch wood); and I enjoyed it (mostly). BUT I didn't win and I'd be lying if I said I wasn't annoyed about that.

Man, did I have a bad attitude about today's race. The last couple of years I have taken it really seriously as a come-back race after injury and done all the prep. This year I wanted to have my cake and eat it - rock up, run easy and still win. I was feeling relatively fit and have an unbroken record on this one (admittedly this was only its third running). Having had a look at the start list, I figured--arrogantly--that I was the favourite and that no one would really bother to come with me. When Simon was still on my tail by Black Hill I was a bit put out. When he stormed past me on the way down to Crowden and quickly pulled out a minute-or-so gap, I was starting to wonder...

OK, still early days. I decided to chill out and eat something then work on him up Wild Boar. This worked out well and I passed him comfortably on the climb and expected to keep pulling away from there. But, Bleaklow Head comes and goes and and um, he's still there...Shelf Trig and I've got a small gap so I try a 'decisive move' down and up to the Pennine Way. It's worked, I can't see him! Except there he is, still just behind me.

New CP on Kinder this year, which meant a long slog into a strong windchill over icey flagstones to the distant plateau. I grind this out not letting myself look behind, hoping for a gap. Finally, hit the climb and glance over my shoulder...doh! He's right on my shoulder!

Now I know it's going to come down to a hard race to the finish or some tactics. I opt for the former; I hate that sneaky shoelace-tying stuff. I'm mildly pissed off as he follows me through the groughs - but I remind myself that I would do exactly the same if I was racing a Borrowdale stalwart (or Rhys) in the Lakes - it's all part of the game. The groughs are full of brittle ice and snow and it's hard going, but I kid myself that I'm holding something back ready to drop the hammer once we emerge on the path.

Out we pop at Grindsbrook and I'm just readying my hammer for a good hard swing, when I notice that Simon has already put in an effort and has pulled out a sizeable gap. My hammer goes limp and so do my legs. I don't even put up a fight and opt for a nonchalant cruise into the finish. The shame!

Great run by Simon and I'd be lying if I said it wasn't fun to be part of a proper cat-and-mouse to the finish - the last two years have been pretty solitary. But I'm disappointed to have capitulated so easily. I went into the race with some pretty unrealistic goals (run easy AND win), should have made my mind up what I really wanted to get out of it and either gone for it, or used it as a training run. No saying I wouldn't still have been beaten, but at least I would have gone down in a blaze of glory. Some good lessons there, I'll just have to come back next year and settle things like a man.

Oh well, it was a good day out in harder conditions and a longer route, so the time isn't actually too shoddy. Back was a little uncomfortable from 45mins in, so I really need to try to get that sorted. And I got frozen milky eyes again!

C • Reflections 3

Running 5:00 [1] 1.0 km (5:00 / km)

Warm up to recce the start, but it was different from last year so a bit of a waste of time.

Saturday Jan 11, 2014 #

10 AM

Running 40:00 [2] 8.0 km (5:00 / km) +120m 4:39 / km
slept:9.5 (rest day)

An easy potter up Rivelin. Noticed an ache under the ball of my L foot yesterday, I think from the hill session on Weds. Bit better today after some icing and massage, hopefully tomorrow won't aggravate too much...

C • Good luck, hope weather sta... 1

Friday Jan 10, 2014 #

8 AM

Running 25:00 [2] 5.0 km (5:00 / km)
slept:8.0

IW, bit clunky.

1 PM

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

Sky's Edge. Lovely day for it and moving well. At least a lot better than this morning, anyway.

5 PM

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

7 PM

Circuits 10:00 [1]

Thursday Jan 9, 2014 #

8 AM

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

IW via BHP, moving OK after last night's fun.

7 PM

Running 30:00 [2] 6.0 km (5:00 / km) +120m 4:33 / km

HFW, retracing my steps.

Circuits 10:00 [1]

C • I'm liking the Circuitry, m... 3

Wednesday Jan 8, 2014 #

7 PM

Running 1:01:00 13.0 km (4:42 / km) +520m 3:55 / km
slept:8.5

Been shattered the last couple of days so binned a morning run this am. Seemed to help and I felt good again tonight. Steel Bank reps on a very rainy evening: 1.05, 1.36, 1.48, 1.56 (ran into a temporary barrier), 1.52, 1.56, 3.02, 0.49, 1.04, 1.19. Good times, getting stronger, getting faster.

Circuits 10:00 [1]

Tuesday Jan 7, 2014 #

8 AM

Running 25:00 [2] 5.0 km (5:00 / km) +100m 4:33 / km
slept:8.0

Stonkingly tired this morning, it was an effort.

5 PM

Running 35:00 7.0 km (5:00 / km) +180m 4:26 / km

Conference all day during which I ate my bodyweight in rich food. Surprisingly I felt much better HFW and threw in 8xhill bounds to wake my legs up.

8 PM

Circuits 10:00 [1]

Monday Jan 6, 2014 #

7 PM

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

Loxley Common as a gale was blowing up. Tired after a busy day with the lad, at least he treated me to a nice long afternoon nap.

Circuits 10:00 [1]

Sunday Jan 5, 2014 #

1 PM

Running 1:04:50 14.0 km (4:38 / km) +250m 4:15 / km
slept:8.5

Tired all morning but fancied something a bit faster by the afternoon - 10x90/30 up Rivelin followed by a Coppice Track in 4.50. That's not a bad time for Jan, first sign of some green shoots of fitness coming through I hope.

Circuits 10:00 [1]

7 PM

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

BHP on a rainy, windy evening. Legs got into it half way up the hill.

Saturday Jan 4, 2014 #

Running 2:18:00 29.0 km (4:46 / km) +520m 4:22 / km
slept:8.5

Probably didn't 'need' such a long one today but the opportunity presented itself...home to Darton up and over the Chase at Wharncliffe and with another extension where I took a new footpath that led me off on a tangent. 2 harder sections where I wound the pace up a bit for 20 mins each. Hip got sore at about 90 but eased off by the end, energy levels good.

Friday Jan 3, 2014 #

3 PM

Running 45:00 [2] 9.0 km (5:00 / km) +120m 4:41 / km
slept:8.5 (rest day)

Easy day to regain a bit of energy. Managed to get out in the light and felt better than expected.

7 PM

Circuits 10:00 [1]

Thursday Jan 2, 2014 #

8 AM

Running 30:00 [2] 6.0 km (5:00 / km) +160m 4:25 / km
slept:8.5

IW. Urgh, big heavy pack and struggling up the hill.

12 PM

Running 50:00 [2] 11.0 km (4:33 / km) +180m 4:12 / km

Lunchtime trot around the Sky's Edge loop. Good to be out and about in the sunshine!

7 PM

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

HFW, felt effortless, which means that I am quite tired.

Circuits 10:00 [1]

Wednesday Jan 1, 2014 #

12 PM

Running 1:43:00 23.0 km (4:29 / km) +350m 4:10 / km
slept:8.0

Progression along the TPT to the end of Wharncliffe and back. Torrential rain all the way and a headwind on the way back which meant that I had more ground to cover than expected in spite of the extra effort I was putting in. Tired when I set off but wound it up gradually and felt pretty good by the end.

7 PM

Circuits 10:00 [1]

Wanted to get all five colours on the clock for the year.

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