Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 31 days ending Jul 31, 2017:

activity	#	time	miles		km		+m
Running	37	23:08:40	170.91	(8:08)	275.06	(5:03)	6209
Cycling	17	12:14:41					2552
Orienteering	5	5:53:25	32.67	(10:49)	52.57	(6:43)	1623
Circuits	13	2:10:00
Yoga	10	1:40:00
Total	76	45:06:46	203.58		327.63		10384

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Monday Jul 31, 2017 #

1 PM

Orienteering 1:00:20 [5] 10.87 km (5:33 / km) +282m 4:55 / km

S6D Day 2. Great new area and a really enjoyable course, especially with a late start. Surprised myself with a technically good run, although started to lose the focus towards the end. Managed to get moving pretty well today and was feeling the orienteering love.

Running warm up/down 25:00 [1] 3.5 km (7:09 / km) +80m 6:25 / km

7 PM

Running 22:26 [2] 4.02 km (5:35 / km) +80m 5:05 / km

Yoga 10:00 [1]

Sunday Jul 30, 2017 #

10 AM

Orienteering 1:28:56 [4] 12.48 km (7:08 / km) +599m 5:45 / km

S6D day 1, Glen Tanar. Ballsed up the first four including a five minute mistake at 4. Great start. Improved a bit after that, but had little sense of urgency and probably enjoyed myself a bit too much in the lovely forest. Oh how I have missed it!

Running warm up/down 25:00 [1] 3.5 km (7:09 / km)

6 PM

Circuits 10:00 [1]

7 PM

Running 21:31 [2] 3.61 km (5:58 / km) +88m 5:19 / km

Saturday Jul 29, 2017 #

4 PM

Running 41:13 [2] 6.49 km (6:21 / km) +300m 5:09 / km

A little run up the local hill from our house at Ballater.

6 PM

Yoga 10:00 [1]

Friday Jul 28, 2017 #

5 PM

Running 32:02 [2] 4.88 km (6:34 / km) +158m 5:39 / km

Hermitage at Stirling Uni en route. Great little bit of wood to have on the edge of the campus.

6 PM

Yoga 10:00 [1]

Thursday Jul 27, 2017 #

7 AM

Cycling 30:00 [1]

12 PM

Running 37:12 [3] 8.11 km (4:35 / km) +176m 4:08 / km

6 PM

Circuits 10:00 [1]

Wednesday Jul 26, 2017 #

7 AM

Cycling 30:00 [1]

12 PM

Running 33:22 [2] 7.13 km (4:41 / km) +101m 4:22 / km

7 PM

Yoga 10:00 [1]

Tuesday Jul 25, 2017 #

7 AM

Cycling 30:00 [1]

12 PM

Running 35:09 [2] 6.5 km (5:25 / km) +93m 5:03 / km

7 PM

Orienteering 55:41 8.7 km (6:24 / km) +169m 5:50 / km

Monday Jul 24, 2017 #

7 AM

Cycling 30:00 [1]

12 PM

Running 55:30 11.15 km (4:59 / km) +550m 4:00 / km

Hero's. 5.49, 5.44, 5.42. Didn't want to smash myself today, so not setting the world on fire. Solid times nonetheless and felt good throughout.

7 PM

Yoga 10:00 [1]

Sunday Jul 23, 2017 #

9 AM

Running 2:02:00 24.0 km (5:05 / km) +815m 4:21 / km

From home over to Blacka for an hour or so of hill work, then back via Houndkirk Hill and Ringinglow. Felt better as the run went on. Watch ran out.

7 PM

Circuits 10:00 [1]

Saturday Jul 22, 2017 #

8 AM

Running 1:18:03 13.88 km (5:37 / km) +508m 4:45 / km

Strawberry Line with Alex on his bike, then up to Wavering Down for 8xreps of the steep bit to the trig. Found it hard to get moving fast enough to make it hurt, but it felt like an effort by the last couple. Had to run fast on the return to pace Alex on his bike!

7 PM

Running 21:58 [2] 4.44 km (4:57 / km) +66m 4:37 / km

Playing fields in the pouring rain.

Circuits 10:00 [1]

Friday Jul 21, 2017 #

6 AM

Running 57:49 [2] 11.78 km (4:54 / km) +193m 4:32 / km

Early start with no other time for running. Needed this though!

9 PM

Yoga 10:00 [1]

Thursday Jul 20, 2017 #

7 AM

Cycling 30:00 [1]

12 PM

Running 42:45 [2] 7.21 km (5:56 / km) +114m 5:30 / km

Lunchtime course planning and map updating.

7 PM

Orienteering 1:08:28 [3] 9.9 km (6:55 / km) +310m 5:59 / km

Longshaw. A little nicer than Birchin Edge, but only marginally. Re-ran part of the CSC final course backwards. Lovely sunset!

Wednesday Jul 19, 2017 #

7 AM

Running 49:30 [2] 10.54 km (4:42 / km) +183m 4:19 / km

IW.

2 PM

Running 17:55 [3] 3.91 km (4:35 / km) +58m 4:16 / km

HFW.

Running 6:00 [1] 1.02 km (5:54 / km) +31m 5:07 / km

HF school.

7 PM

Circuits 10:00 [1]

Tuesday Jul 18, 2017 #

8 AM

Running 6:00 [1] 1.14 km (5:17 / km) +3m 5:13 / km

School with Alex on the bike.

Running 21:25 [2] 4.13 km (5:11 / km) +70m 4:47 / km

IW.

4 PM

Running 33:15 [2] 6.84 km (4:52 / km) +152m 4:23 / km

HFW.

7 PM

Circuits 10:00 [1]

Monday Jul 17, 2017 #

7 AM

Cycling 30:00 [1]

12 PM

Running 57:20 13.9 km (4:07 / km) +98m 3:59 / km

Progression on the canal. Hot!

7 PM

Yoga 10:00 [1]

Sunday Jul 16, 2017 #

8 AM

Running 52:13 12.27 km (4:15 / km) +300m 3:48 / km

Hungover but surprisingly enjoyable.

11 AM

Cycling 40:00 [1]

Running 11:00 [2] 2.0 km (5:30 / km) +50m 4:53 / km

City ride home to get another bike.

7 PM

Circuits 10:00 [1]

Saturday Jul 15, 2017 #

9 AM

Running 42:11 [2] 9.1 km (4:38 / km) +219m 4:08 / km

10 PM

Running 5:00 [4] 1.2 km (4:10 / km)

Had to leg it to the station to catch my train after Hannah and Pete's wedding. That was a good day out!

Friday Jul 14, 2017 #

7 AM

Cycling 30:00 [1]

12 PM

Running 29:28 6.73 km (4:23 / km) +69m 4:10 / km

7 PM

Orienteering 1:20:00 10.62 km (7:32 / km) +263m 6:42 / km

Careful what you wish for. I decided I needed some terrain practice before Scotland so I merrily printed out an old course from a DVO event at Birchen Edge. Well, terrain is what I got. Tussocks, heather and neck-high bracken. I got properly knocked around and fell over a lot. Not fun in the conventional sense, but hopefully served its purpose.

Thursday Jul 13, 2017 #

7 AM

Cycling 25:00 [1]

12 PM

Running 56:26 [2] 8.9 km (6:20 / km) +132m 5:54 / km

7 PM

Circuits 10:00 [1]

Wednesday Jul 12, 2017 #

7 AM

Cycling 25:00 [1]

IW, HFW.

12 PM

Running 52:03 11.23 km (4:38 / km) +325m 4:03 / km

Spirals at lunchtime. Solid set of:
39, 43, 47, 54, 60, 57, 52, 45, 42, 37. As usual moving much better on the second half of the pyramid one the legs were warmed up.

7 PM

Yoga 10:00 [1]

Tuesday Jul 11, 2017 #

7 AM

Cycling 30:00 [1]

IW, HFW.

12 PM

Running 41:03 8.64 km (4:45 / km) +194m 4:16 / km

BHP at lunchtime.

7 PM

Circuits 10:00 [1]

Monday Jul 10, 2017 #

7 AM

Running 22:06 [2] 4.57 km (4:50 / km) +69m 4:30 / km

IW.

6 PM

Running 24:43 [2] 4.87 km (5:05 / km) +101m 4:36 / km

HFW.

7 PM

Circuits 10:00 [1]

Sunday Jul 9, 2017 #

7 AM

Running 47:05 [3] 9.88 km (4:46 / km) +226m 4:17 / km

7 PM

Cycling 1:13:35 +611m

32.75km

Saturday Jul 8, 2017 #

11 AM

Running 30:15 [3] 6.5 km (4:39 / km) +115m 4:17 / km

2 PM

Running 23:09 [2] 4.91 km (4:43 / km) +107m 4:15 / km

7 PM

Yoga 10:00 [1]

Friday Jul 7, 2017 #

8 AM

Cycling 2:37:47 +1282m

From school out to Castleton, where I tried the Pindale climb, then on to Cressbrook, Abney, back via Longshaw. Longest ride for a while and had to work hard on some of the climbs. Good to tick off a few new roads.

64.5km

7 PM

Circuits 10:00 [1]

Thursday Jul 6, 2017 #

7 AM

Running 27:25 [2] 5.64 km (4:52 / km) +97m 4:28 / km

5 PM

Running 19:52 [2] 4.36 km (4:34 / km) +74m 4:12 / km

HFW

7 PM

Circuits 10:00 [1]

Wednesday Jul 5, 2017 #

8 AM

Cycling 30:00 [1]

School, work, school, home.

7 PM

Cycling 1:23:19 [2] +659m

Evening cruise over to Barlow.

34.74km

Tuesday Jul 4, 2017 #

7 AM

Cycling 30:00 [1]

IW, HFW.

7 PM

Running 40:16 [2] 8.49 km (4:44 / km) +154m 4:21 / km

Evening cruise - feeling pretty good.

Circuits 10:00 [1]

Monday Jul 3, 2017 #

7 AM

Cycling 30:00 [1]
(rest day)

IW, HFW.

7 PM

Yoga 10:00 [1]

Sunday Jul 2, 2017 #

3 PM

Running 22:00 [2] 4.1 km (5:22 / km) +60m 5:00 / km
(rest day)

Home from Millhouses Park, nice and steady. Actually feeling pretty good in myself, although aware that I am still quite tired. L ankle tendon a little irritated on the outside, which I need to keep an eye on.

Saturday Jul 1, 2017 #

Note
(rest day)

Very chilled out day spent mainly playing with lego.

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