Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nails

In the 30 days ending Jun 30, 2007:

	activity	#	time	miles		km		+m
	Running	21	11:30:00	81.96		131.9		1265
	Orienteering	14	10:45:00	63.81	(10:06)	102.7	(6:17)	2520	96 /	104c	92%
	Surveying	2	1:30:00	8.7	(10:21)	14.0	(6:26)
	Total	24	23:45:00	154.47		248.6		3785	96 /	104c	92%
	[1-5]	23	22:15:00
averages - sleep:12

1:57

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» now

Saturday Jun 30, 2007 #

Running warm up/down 25:00 [2] 4.5 km (5:33 / km) +100m 5:00 / km
shoes: Asics Gel Torana 2007

Warm up and down.

Orienteering race 1:32:00 [5] **** 17.0 km (5:25 / km) +400m 4:51 / km
shoes: Asics Gel Torana 2007

WOC trials -Long.

Friday Jun 29, 2007 #

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Asics Gel Torana 2007

Warming up and warm down with Craney. We were both in a boo.

Orienteering race 17:00 [5] **** 4.2 km (4:03 / km) +60m 3:47 / km
shoes: Asics Gel Torana 2007

Woc Trial Sprint Race at Stirling University. I felt groggy and my lungs hurt and I was generally rubbish at navigating. Not feeling myself.

C • Maybe the lesson is that you s... 2

Thursday Jun 28, 2007 #

Running 15:00 [3] 3.2 km (4:41 / km)
shoes: Asics Gel Torana 2007

In't work.

Running 15:00 [3] 3.2 km (4:41 / km)
shoes: Asics Gel Torana 2007

Jog home

C • Light Weights 2

Well bury me in wood chippings so i'm touching wood with every part of my body. My achillies seems to have cleared up -coinsidently thats exactly 100 days since I first logged it on AP. I rekon all the dips have finally paid off.

Running 15:00 [2] 3.2 km (4:41 / km)
shoes: Asics Gel Torana 2007

Just for mr Hargreaves: Usual gentle run to work.

Running 15:00 [2] 3.2 km (4:41 / km)
shoes: Asics Gel Torana 2007

Jog home -spent the evening sorting out my room -without electricity -no music -no light. Candles came in use. Legs stiff from last nights effort.

Tuesday Jun 26, 2007 #

Running 15:00 [3] 3.2 km (4:41 / km)
shoes: Asics Gel Torana 2007

Run into work. Porter Brook still giving it some down the valley.

Running tempo 35:00 [4] 8.6 km (4:04 / km) +150m 3:45 / km
shoes: Asics Gel Torana 2007

Hard run home via hunters bar the parks and tom lane. Lumps of the tarmac path running along the porter brook are missing. I guess they can be found somewhere down by meadowhall. Legs feel like they've run hard.

Monday Jun 25, 2007 #

Note

Walked into work this morning -got soaked. Throat still a little tickly. Though feeling much better.

Running 15:00 [2] 3.2 km (4:41 / km)
shoes: Asics Gel Torana 2007

Gentle jog home. Got soaked. Lungs felt abit tight but much better in the head.

C • Moving 1

Sunday Jun 24, 2007 #

Note
(sick) (rest day)

Feeling much better today. Long journey home thanks for all the driving effort Mike!

Saturday Jun 23, 2007 #

Note
slept:12.0 (sick) (rest day)

Slept for a long time and when I got up the chalet was empty. I relocated to the sofa and spent the rest of the day lying in self pity and watching stupid sports on eurosport. When Mike turned up in the afternoon he was all smiles and bigging up the classic he'd just run. It looked wicked but was a bit heartbreaking going all that way and not running. I have more sympathy for Jen at the Jukola now -except she might have given me the bug? ;-)

Friday Jun 22, 2007 #

Event: Orienteering World Cup event 2

Running 20:00 [3] 4.0 km (5:00 / km)
shoes: Asics Gel Torana 2007

Warm up. Felt so bad after that I didn't bother going for a warm down jog.

Orienteering race 50:00 [5] ***** 6.5 km (7:42 / km) +250m 6:27 / km
(sick) shoes: Asics Gel Torana 2007

World cup 2. I probably shouldn't have run today, but what is the point in going all the way to Norway to sit and do nothing! My throat had been getting progressively worse throughout the day and by the time I started I wasn't very with it. It certainly felt like intensity 5 but my speed was shit along with my brain not really working. I blew about 4 mins at number 2 as I lost contact and then just stood about hoping to relocate rather than actually doing something about it! What a shitter. Good runs from Mike and Duncan in their first Internationals.

C • poo 1

Thursday Jun 21, 2007 #

Orienteering 45:00 [4] ***** 5.5 km (8:11 / km) +150m 7:12 / km
shoes: Asics Gel Torana 2007

Warm up map in Bykle, Norway. Took some legs easy and others hard. Pissed up one control but all others pretty good. Had a tight feeling in chest.

Running 20:00 [3] 3.0 km (6:40 / km) +75m 5:56 / km
shoes: Asics Gel Torana 2007

Longish warm up and down.

Orienteering 25:00 [3] **** 3.0 km (8:20 / km) +100m 7:09 / km
shoes: Asics Gel Torana 2007

Another Model Map -this time I took it easy. Lots of low visibility bushes, but navigation pretty good.

Wednesday Jun 20, 2007 #

Running 25:00 [2] 4.0 km (6:15 / km)
shoes: Asics Gel Torana 2007

Jog about Hovden with Mike after sitting about all day.

Tuesday Jun 19, 2007 #

Running 15:00 [2] 3.2 km (4:41 / km)
shoes: Asics Gel Torana 2007

Run home from work -legs really stiff and tired -maybe I should have warmed down after jukola?

Monday Jun 18, 2007 #

Note
(rest day)

Enforced rest day due to toe. Think it will be ok for tommorow. I've cut away lots of the nail so its drying out nice. Went to closed shop with matt for a couple of jars and a catchup.

Sunday Jun 17, 2007 #

Orienteering race 1:17:00 [5] ***** 11.0 km (7:00 / km) +250m 6:17 / km
shoes: Jalas Black

Jukola Relay. Leg 2. Running for Vasteras SOK 2nd Team.

RobB went out first had a bad time and set me off in about 450th. Ran really hard and tried to play it safe wherever possible. Slowed down well in the technical bits. Lost about 3 mins on one control near the end where I switched off. Lost maybe another 2-3mins total, as there was people going every which way and I seemed to have to slow down and do my own thing at every control.

I made up 237 places (which is a record -for me anyway) and discounting the 3min mistake I was about 5mins down. Pretty pleasing in the (near) dark and against a load of fins.

C • Good stuff 1

Note

Had sauna and beer :)
Stayed up all night watching :)
Slept in car on way back Tampere :)
Stopped for swim in lake and smashed my toe/nail on a rock - Blood etc :(
Arrived Tampere had nice beers and a massive pork shnitzel and chips :)
Pick and mix sweets :)
Slept on flight :)
Stansted -stood at immigration for 30mins :(
Bus took the long way back to car park :(
Slept in car on way home :) Thanks JJ/OJ
Sore bum :(
Arrived 4am :(
Hobbled to work 8am :(

C • ouch 2

Saturday Jun 16, 2007 #

Event: Jukola 2007

Orienteering 30:00 [3] ***** 4.0 km (7:30 / km) +100m 6:40 / km
shoes: Jalas Black

Jukola training area. Took it steady and tried to spike everything.

Running 20:00 [3] 4.0 km (5:00 / km)
shoes: Asics Gel Torana 2007

Running about and to/from start of Jukola training

Friday Jun 15, 2007 #

Orienteering 1:00:00 [4] **** 9.0 km (6:40 / km)
shoes: Asics Gel Torana 2007

Virikampi. Course with long legs and sexy open rock hills. Went and did another loop once I finished the course as it was so nice.

Thursday Jun 14, 2007 #

Event: Orienteering World Cup Event 1

Orienteering race 13:30 [5] ***** 3.3 km (4:05 / km) +75m 3:40 / km
spiked:14/15c shoes: Jalas Black

World Cup Round 1 Qualifier. My international debut. This was a sprint round hospital grounds and a small patch of technical wood. It all went pretty well but I lost some small bits of time here and there. When I finished I was 40secs down and it looked like I might qualify, but I didn't :(
I missed the A final by 11 seconds.

Running 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics Gel Torana 2007

Warming up/down for qualifier.

Orienteering 15:30 [5] ***** 3.5 km (4:26 / km) +100m 3:53 / km
spiked:14/15c shoes: Asics Gel Torana 2007

World Cup 1. B Final. Having just missed out on the A final I got a late start on the B. This was at 9:15pm and there was thunder and lightning and torrential rain :(
I had trouble reading the map in the gloom of the forest on the second half of the course, but I completely screwed up no 2 loosing around 35-40 seconds and 10-15 places. Rubbish.

Running 15:00 [3] 3.0 km (5:00 / km)
shoes: Jalas Black

Warm up/down for final.

Wednesday Jun 13, 2007 #

Orienteering race 7:00 [5] *** 1.8 km (3:53 / km) +15m 3:44 / km

Sprint Qualifier Model -Ran the first technical bit hard -map pretty boring and rubbish.

C • sprint 1

C • Hope the world cup event goes ... 1

Orienteering 5:00 [3] *** 1.0 km (5:00 / km) +20m 4:33 / km
shoes: Asics Gel Torana 2007

Jogged the rest of the course.

Running 15:00 [3] 2.0 km (7:30 / km) +20m 7:09 / km
shoes: Asics Gel Torana 2007

Warm up

Saturday Jun 9, 2007 #

Orienteering 35:00 [3] ***** 4.5 km (7:47 / km) +150m 6:40 / km
spiked:6/6c shoes: Jalas Black

Bilbo planned us a line and control pick round Summer House Knot. Took it quite gently as I knew the afternoon would be tough. It was hot this morning. Uneventful and no naked ladies...

Orienteering race 1:12:00 [4] ***** 10.5 km (6:51 / km) +380m 5:48 / km
spiked:20/25c shoes: Asics Gel Torana 2007

High Dam Twin Peak Day 1. Good tough course. I made some errors and cheated by not going via a crossing point. I wasn't trying too hard so abit miffed by all the errors. Really hot.

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

Jog to and from start/finish.

Friday Jun 8, 2007 #

Running 15:00 [2] 3.2 km (4:41 / km)
shoes: Asics Gel Torana 2007

Jog into work.

Running 15:00 [1] 2.5 km (6:00 / km) +40m 5:33 / km
shoes: Jalas Black

Gentle jog from car to start of orienteering and back from finish

Orienteering (grinning and chuckling) 16:00 [4] **** 3.2 km (5:00 / km) +120m 4:13 / km
spiked:10/10c shoes: Jalas Black

Bilbo planned me and rob a little sprint course on Scout Scar, just off the Kendal bypass.

Rob was feeling tired so he let me go off first and what an experience I had...

Gentle to no.1 and then put the boot in. The second control was a depression in some open wood at the bottom of a steep re-entrant. I arrived at right angles, popped over the egde and whoa. Theres a woman with knee high black stilletoes, that was all she was wearing and she was 'akimbo' flicking her bits. I was a little taken aback then a guy with a video camera said hello to me. I mumble a response and chuckled my way uneventfully round the rest of the course.

Needless to say by the time rob arrived she was all covered up...hehe

The downside to all this that I will probably never see it again ...once in a lifetime orienteering experience!!

C • Flicking her bits? 6

Thursday Jun 7, 2007 #

Running 15:00 [3] 3.2 km (4:41 / km)

Run into work -a little stiff from the sprint yesterday

Running 35:00 [3] 5.4 km (6:29 / km) +160m 5:39 / km
shoes: Asics Gel Torana 2007

Gentle run home stopping at....

Orienteering 5:00 [5] ** 1.2 km (4:10 / km) +50m 3:27 / km
spiked:6/6c shoes: Asics Gel Torana 2007

Bolehill for a quick blast about.

Wednesday Jun 6, 2007 #

Running 15:00 [3] 3.2 km (4:41 / km)
shoes: Asics Gel Torana 2007

Run into work

Running 15:00 [2]
shoes: Asics Gel Torana 2007

Run home

Orienteering race 15:00 [5] **** 4.0 km (3:45 / km)
shoes: Asics Gel Torana 2007

Syo Sprint Race 1. Some School. Butterfly Loop race against RobB. I won the first by 50m and the second by 20m. The third Rob was infront at the last control. However it was a dogleg to the finish and I turned on a 2 pence while rob ran a 15m arc... oh the problem of old man muscles... ;-)

Running tempo 50:00 [4] 9.0 km (5:33 / km) +220m 4:57 / km
shoes: Asics Gel Torana 2007

Jog to fulwood for orienteering, and then tempo run with tom lane and golf course.

Tuesday Jun 5, 2007 #

Running 15:00 [3] 3.2 km (4:41 / km)
shoes: Asics Gel Torana 2007

Ah finally felt quite good this morning -hayfever has been getting to me quite bad.

C • Jukola 3

Running 15:00 [3] 3.2 km (4:41 / km)
(rest day) shoes: Asics Gel Torana 2007

jog home

Monday Jun 4, 2007 #

Running 15:00 [3] 3.2 km (4:41 / km)
shoes: Asics Gel Torana 2007

Run into work...

Running 15:00 [3] 3.2 km (4:41 / km)
shoes: Asics Gel Torana 2007

Run home...fastish.

Running 15:00 [5] 3.5 km (4:17 / km) +200m 3:20 / km
shoes: Asics Gel Torana 2007

Quick blast to the bottom of ponderosa and straight back up.

Surveying 30:00 [0] ***** 4.0 km (7:30 / km)
shoes: Asics Gel Torana 2007

Some more tankersley -while the weather is good...

Sunday Jun 3, 2007 #

Running 35:00 [2] 6.2 km (5:39 / km) +100m 5:13 / km
shoes: Asics Gel Torana 2007

Run out to Beeley for the Colour Coded, Includes run to start/warm up.

Orienteering race 40:00 [5] **** 6.5 km (6:09 / km) +300m 5:00 / km
spiked:26/27c shoes: Jalas Black

Beeley Brown Course. Good tough course and class map. Thanks OJ. I was pretty please with how smooth and clean it all felt. Hills/heat killed me though!

C • heat and hills? 2

Running 5:00 [3] 1.0 km (5:00 / km)
shoes: Jalas Black

Quick jog/warm down back to the car park.

Orienteering 25:00 [2] **** 3.0 km (8:20 / km)
shoes: Jalas Black

Collecting controls...

Saturday Jun 2, 2007 #

Surveying 1:00:00 [0] ***** 10.0 km (6:00 / km)
shoes: Asics Gel Torana 2007

Tankersley...

Friday Jun 1, 2007 #

Running 15:00 [3] 3.2 km (4:41 / km)
shoes: Asics Gel Torana 2007

felt crap when i got out of bed today but felt pretty good running once i got going.

Running 15:00 [3] 3.2 km (4:41 / km)
shoes: Asics Gel Torana 2007

Run home

Running intervals 20:00 [5] 4.5 km (4:27 / km) +100m 4:00 / km
shoes: Asics Gel Torana 2007

20 x 45/15's This was tough as i haven't done it for ages. Rekon I was going at a good fair lick for the 45's though.

Running warm up/down 20:00 [2] 3.5 km (5:43 / km) +100m 5:00 / km

Gentle jog warm up/down. Hot tonight...

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