Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 31 days ending Mar 31, 2016:

activity

time

miles

Running

23:48:24

136.88

(10:26)

220.28

(6:29)

6945

Cycling

5:36:00

Yoga

4:40:00

Circuits

4:30:00

Swimming

4:12:00

Orienteering

1:59:30

12.43

(9:37)

20.0

(5:59)

600

Total

44:45:54

149.3

240.28

7545

[1-5]

44:25:41

averages - sleep:8.7

3:12

0:00

» now

Thursday Mar 31, 2016 #

6 AM

Cycling 30:00 [3]

Gym, work, home.

7 AM

Swimming 30:00 [3]
slept:8.5

Morning swim. Feeling easier again and included a handful of efforts at the end.

1.13km

4 PM

Running 32:00 [2] 4.5 km (7:07 / km) +200m 5:49 / km

From Burnbanks up to the mini summit and back. Gorgeous afternoon!

3

Circuits 5:00 [1]

At the summit.

7 PM

Yoga 10:00 [1]

Wednesday Mar 30, 2016 #

7 AM

Cycling 28:00 [2]

IW.

12 PM

Running 33:00 6.75 km (4:53 / km) +60m 4:41 / km
slept:9.0

I think that this was a good one. Easy running for 10, plank, then 13 mins a bit faster with 8x100m strides, plank, then 10 to warm down. Moving much better on the strides than last week and for much of this run it felt as though I found my 'natural' running style again, which was like seeing a long-lost friend. Desperately hoping this wasn't just a flash in the pan but realistic that I will probably be stiff again tomorrow.

1

Circuits 10:00 [1]

5 PM

Cycling 28:00 [2]

HFW.

7 PM

Yoga 10:00 [1]

Tuesday Mar 29, 2016 #

6 AM

Cycling 30:00 [1]

IW, HFW.

7 AM

Swimming 32:00 [3]
slept:8.0

This felt much better this morning. Have readjusted to chlorine instead of salt. Joy.

1.2km

12 PM

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

Gym and back.

2

Circuits 20:00 [2]

Decent core and back session at the gym.

7 PM

Yoga 10:00 [1]

Monday Mar 28, 2016 #

Note
slept:9.0 (rest day)

Undecided about running today, but fortunately Andy Preston talked me out of it. Certainly the right decision as I was stiff and sore all day. I'm hoping this is just what I should expect after Saturday (and Sunday) and that I'm still on an upward trajectory, but not really feeling like it today. Easy week ahead to let things settle right back down.

Sunday Mar 27, 2016 #

12 PM

Orienteering 1:20:00 [3] 14.0 km (5:43 / km) +400m 5:00 / km
slept:10.0

JK long, Kilnsey. Shouldn't have started today. The back felt stiff all morning, but I convinced myself that I would be able to run it off. This not helped by being late for my start so missing my usual routine of stretching and planks. Ran steady through the first few then ground to a halt up the hill to no. 6. Stopped for some stretching and plugged away at it, but should have called it a day much sooner. Hoping no extra damage done to recovery. Bit jealous not to be out in the wild storm later on.

Odd that the course was so obviously overplanned. I would have thought that Jamie Stevenson's run here last time there was a big event on the area would have given a good ballpark mpkm to aim for when planning (was 18km). Factor in hills and no one is ever going to hit that pace throughout.

Also surprising that the weather caused such a flap. Bad conditions were forecast so there was no reason to scrimp on kit on a high, exposed course. About time BOF adopted similar rules to FRA for events on open fells? Hat and gloves should certainly be a requirement on a day like that.

4

C • Not enough 11

Running 25:00 [2] 4.0 km (6:15 / km) +60m 5:49 / km

Shortish warm up and long run of shame off the fell.

7 PM

Yoga 10:00 [1]

Saturday Mar 26, 2016 #

12 PM

Running 20:13 [0] 2.18 km (9:17 / km) +25m 8:47 / km

Circuits 5:00 [1]

Orienteering race 39:30 [4] 6.0 km (6:35 / km) +200m 5:39 / km
slept:9.5

A race! JK Middle at Wass. Plan was to run with purpose but without going all out and it went well. A few twinges on the flatter path sections, but overall this felt so much better than, say, Canklow a couple of months ago. Couple of mistakes and 10 minutes down on GG, but I couldn't care less - this was all about getting around a course in one piece. The terrain and course were surprisingly good with some real variety; technical sections, fast running, no gratuitous climbing and no undergrowth at all. Good map too. Well worthy of a JK.

2

7 PM

Yoga 10:00 [1]

Friday Mar 25, 2016 #

7 AM

Running 25:00 [2] 4.49 km (5:34 / km) +57m 5:14 / km
slept:8.5

Morning jogging before a day of hanging out at the sprint. This felt OK, but back was stiff for the rest of the day, not helped by all the standing around.

2

Circuits 10:00 [1]

7 PM

Yoga 10:00 [1]

Thursday Mar 24, 2016 #

6 AM

Cycling 30:00 [1]

IW, HFW.

7 AM

Swimming 30:00 [3]
slept:8.0

Oh my, that felt hard. Missing the extra bouyancy and the fish to look at. Just made it to 30 lengths.

1km

11 AM

Running 39:00 6.9 km (5:39 / km) +172m 5:01 / km

Easy running with 2x Blake St efforts thrown in. (54, 53). Improvement on times from a couple of weeks ago, but no way I could do 10 of them as I once could. Bum siezed up a bit on the jog back down the hill.

3

Circuits 10:00 [1]

7 PM

Yoga 10:00 [1]

Wednesday Mar 23, 2016 #

7 AM

Running 28:22 [2] 3.84 km (7:23 / km) +64m 6:49 / km
slept:8.5

IW, nice and easy.

3

Circuits 10:00 [1]

3 PM

Running 21:56 [2] 4.24 km (5:10 / km) +72m 4:46 / km

HFW, still going easy, but everything feeling a bit better.

2

7 PM

Yoga 15:00 [1]

Tuesday Mar 22, 2016 #

7 AM

Cycling 30:00 [1]
slept:8.0

IW, HFW.

12 PM

Running 31:00 [2] 5.92 km (5:14 / km) +54m 5:01 / km

Lunchtime around Crookes Valley. Started off feeling great, but soon deteriorated. Ran 6xshort faster sections and called it a day. Interspersed with planks.

3

Circuits 10:00 [1]

7 PM

Yoga 15:00 [1]

Monday Mar 21, 2016 #

Note
(rest day)

HF Gran Canaria. Long day of travel including a lot of dashing about with heavy bags. Stiff and sore.

Sunday Mar 20, 2016 #

7 AM

Running 39:21 [1] 3.3 km (11:55 / km) +61m 10:55 / km

Morning jogging plus exercises plus swim.

3

Swimming 10:00 [2]

Circuits 10:00 [1]

5 PM

Running 33:15 [2] 5.82 km (5:43 / km) +141m 5:06 / km

An easy run around the route of a bike race. Bit stiff from yesterday, but nothing drastic.

3

7 PM

Yoga 10:00 [1]

Saturday Mar 19, 2016 #

7 AM

Running 20:00 [1] 3.3 km (6:04 / km) +61m 5:33 / km

Morning jogging plus exercises plus swim.

3

Swimming 10:00 [2]

Circuits 10:00 [1]

3 PM

Running 2:22:48 14.6 km (9:47 / km) +1267m 6:49 / km

That was fun. From El Risco up a small path to some big cliffs, where I lost the trail of cairns. Hunted for a while before finding a narrow crack to ascend that emerged into a natural arch. From there the path improved to the main ridge, another smaller trail back via some barancos and waterfalls. The bum was sore for the first climb, but eased towards the end, pretty good in the evening.

2

7 PM

Yoga 10:00 [1]

Friday Mar 18, 2016 #

7 AM

Running 20:00 [1] 3.0 km (6:40 / km) +54m 6:07 / km
slept:8.0

Morning jogging plus exercises plus swim.

2

Swimming 10:00 [2]

Circuits 10:00 [1]

11 AM

Swimming 20:00 [2]

In the sea at Agaete. Out to the famous (ex) pinnacle and back.

2 PM

Running 46:46 7.77 km (6:01 / km) +214m 5:17 / km

Session on the path up from the coast. Ran reps of ~45, 65, 110 x3 then a couple of 2mins tempo (ish) loops of some flat streets.

2

Circuits 10:00 [1]

7 PM

Yoga 10:00 [1]

Thursday Mar 17, 2016 #

7 AM

Running 20:00 [1] 3.4 km (5:53 / km) +60m 5:24 / km
slept:9.0

Morning jogging plus exercises plus swim.

2

Swimming 10:00 [2]

Circuits 10:00 [1]

1 PM

Running 1:15:00 [2] 13.0 km (5:46 / km) +400m 5:00 / km

Run back to Agaete from Sardina along the coastline. Nice route with a few big hills following some markings from a bike race. Back was stiff today; stopped for exercises and things improved, but then bashed my toe on a rock and jarred it near the end - sore in the evening.

3

7 PM

Yoga 10:00 [1]

Wednesday Mar 16, 2016 #

7 AM

Running 20:00 [1] 3.1 km (6:27 / km) +68m 5:49 / km

Morning jogging plus exercises plus swim.

1

Circuits 10:00 [1]

Swimming 10:00 [2]

12 PM

Swimming 20:00 [2]

Int he sea at Las Palmas. Lovely beach and reef to explore.

7 PM

Yoga 10:00 [1]

Tuesday Mar 15, 2016 #

7 AM

Running 20:00 [1] 3.67 km (5:27 / km) +48m 5:07 / km
slept:9.0

Morning jogging plus exercises plus swim.

1

Circuits 10:00 [1]

Swimming 10:00 [2]

2 PM

Running 1:24:40 [3] 10.67 km (7:56 / km) +929m 5:32 / km

Up to San Pedro via the climb at the start of the Transgrancanaria - definitely one to do in the future! Ran a bit harder than previous days both up and down (running out of time!)

2

7 PM

Yoga 10:00 [1]

Monday Mar 14, 2016 #

7 AM

Running 20:00 [1] 3.0 km (6:40 / km) +60m 6:04 / km
slept:8.5

Morning jog plus exercises and swim.

2

Circuits 10:00 [1]

Swimming 10:00 [2]

12 PM

Running 1:10:21 [2] 10.19 km (6:54 / km) +350m 5:54 / km

Hiked up Roque Nublo with the family then did a bit of a run around some of the nearby trails. Lovely pine forests and great views, good for the soul.

2

7 PM

Yoga 10:00 [1]

Sunday Mar 13, 2016 #

7 AM

Running 20:00 [1] 3.0 km (6:40 / km) +60m 6:04 / km

Morning jogging.

2

Circuits 10:00 [1]

Swimming 10:00 [2]

2 PM

Running 1:55:00 [2] 15.0 km (7:40 / km) +650m 6:18 / km

Not supposed to be this long. Up the valley to San Pedro via a path that vanished into a baranco filled with prickly pears and other assorted defensive flora. Hunted around for a while before finding a route through the jungle, then pressed on with the plan to run up and over a pass back to town. The whole thing took well over 2 hours, but much of it was spent undergrowth bashing. The body held up remarkably well, but the back was a bit twitchy and bum a bit sorer at the end.

3

7 PM

Yoga 10:00 [1]

Saturday Mar 12, 2016 #

7 AM

Running 21:38 [1] 3.01 km (7:12 / km) +60m 6:33 / km
slept:8.5

An explore. Exercises en route.

3

Circuits 10:00 [1]

11 AM

Swimming 10:00 [2]

In the sea, lovely!

1 PM

Running 1:07:00 [2] 10.05 km (6:40 / km) +351m 5:41 / km

More slow-paced exploring around Agaete. Loads of nice trails to choose from. Back and bum not too bad after the flight and OK for slow running. Exercises en route.

3

Circuits 10:00 [1]

Friday Mar 11, 2016 #

Note
slept:8.5 (rest day)

Travel out to Gran Canaria.

Thursday Mar 10, 2016 #

7 AM

Running 20:00 [2] 3.6 km (5:33 / km) +80m 5:00 / km
slept:8.5

IW after a good set of stretching and exercises. Bit better today.

2

Circuits 10:00 [1]

4 PM

Running 20:24 [2] 3.81 km (5:22 / km) +65m 4:56 / km

HFW. Uncomfortable.

Wednesday Mar 9, 2016 #

9 AM

Cycling 30:00 [1]

IW, HFW. Wet.

12 PM

Running 32:00 [2] 5.68 km (5:38 / km) +60m 5:21 / km
slept:8.5

Steady today, just loosening up after yesterday. Everything was a bit stiffer, particularly the muscles around my L SI reminding me that I need to be cautious. Glut started protesting, but eased after some core exercises and was fine by the end.

3

Circuits 10:00 [1]

7 PM

Yoga 15:00 [1]

Tuesday Mar 8, 2016 #

6 AM

Cycling 30:00 [1]

Gym, work, home.

Day started very well with three massive clunks in my SI and back when I woke up and stretched. Ahhh.

7 AM

Swimming 30:00 [3]
slept:8.0

A slog today made worse by slow people hogging the lane. Glad to get it done.

1.13km

12 PM

Running 44:00 8.1 km (5:26 / km) +250m 4:42 / km

Another calculated risk. Ran a moderate downhill and uphill on Hero's. Not moving fast, but the fact that this was possible pain free made it a minor achievement.

2

Circuits 10:00 [1]

7 PM

Yoga 15:00 [1]

Monday Mar 7, 2016 #

7 AM

Cycling 30:00 [1]

IW, HFW.

12 PM

Running 38:00 [2] 7.1 km (5:21 / km) +160m 4:49 / km
slept:6.0

Poor night's sleep due to a coughing toddler, so sacked off the morning swim. Nice lunchtime run up to BHP with some exercises in the sun overlooking the snowy Peaks.

2

Circuits 10:00 [1]

7 PM

Yoga 15:00 [1]

Sunday Mar 6, 2016 #

3 PM

Running 42:40 7.79 km (5:28 / km) +265m 4:41 / km
slept:9.0

Eccy woods for some hills after hanging out on the string course in the snow at Longshaw with Alex. Felt achy and grumpy all morning, but better for getting out. Ran the 3hills set I tested earlier in the year at a hard but conservative effort.

2

Circuits 10:00 [1]

7 PM

Yoga 15:00 [1]

Saturday Mar 5, 2016 #

9 AM

Running 58:00 [2] 11.01 km (5:16 / km) +204m 4:49 / km
slept:9.0

Nice run out through Hutcliffe to Eccy Woods and back. Feeling much better today, but upper back, ribs and chest aching later on. Getting fed up of my ailments. On the plus side the hip and bum were OK.

2

Circuits 10:00 [1]

7 PM

Yoga 15:00 [1]

Friday Mar 4, 2016 #

Note
slept:10.5 (sick) (rest day)

Very sleepy but made it through the day at work. Bit better again in the evening, but neck and upper back very stiff.

7 PM

Yoga 10:00 [1]

Thursday Mar 3, 2016 #

Note
slept:10.0 (sick) (rest day)

Groggy all day and got some antibiotics for a UTI. Bit better by the evening.

Wednesday Mar 2, 2016 #

7 AM

Cycling 40:00 [1]

Nursery, work, home.

12 PM

Running 30:00 [2] 5.54 km (5:25 / km) +83m 5:02 / km
slept:8.5 (sick)

Lunchtime easy running. Not feeling amazing. Deteriorated into aches and shivers by the evening. Rubbish.

3

Circuits 10:00 [1]

Tuesday Mar 1, 2016 #

7 AM

Cycling 30:00 [1]

12 PM

Running 42:00 6.97 km (6:02 / km) +180m 5:20 / km
slept:9.0

Blake St efforts aiming to up the ante a little after the modest success of last week. Ran 3/3 with exercises between and after. 61,60,58/60,58,57. My bum was a bit grumbly on the way there and almost bailed but decided it was time to take a (hopefully calculated) risk. Certainly felt OK during the efforts and managed to run with a bit more explosive power than last time, although still not getting everything out. Felt a bit awkward on the jog back to the office. Now time will tell...

2 on warm up
1 in efforts
3 on warm down

Circuits 10:00 [1]

7 PM

Yoga 15:00 [1]

Came across a great quote in a book I'm reading:

"In human affairs of danger and delicacy successful conclusion is sharply limited by hurry. So often men trip up by being in a rush. If one were properly to perform a difficult and subtle act, he should first inspect the end to be achieved and then, once he had accepted the end as desirable, he should forget it completely and concentrate solely on the means. By this method he would not be moved to false action by anxiety or hurry or fear. Very few people learn this."

So it is with injuries. Gotta love Steinbeck.

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