Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nails

In the 7 days ending May 19, 2008:

activity	#	time	miles		km		+m
Running	7	5:40:00	39.48	(8:37)	63.54	(5:21)	530
Orienteering	3	2:12:38	13.67	(9:42)	22.0	(6:02)	585
Fell run	1	37:15	5.62	(6:37)	9.05	(4:07)	290
Total	7	8:29:53	58.78	(8:40)	94.59	(5:23)	1405

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Monday May 19, 2008 #

Running 20:00 [3] 3.6 km (5:33 / km)
shoes: Asics Gel Kayano 14_2008pair 2

Into work. Saw Dan Hartman walking (+2 points) -afterall he is a sheffield orienteer since he ran for shuoc on sunday and beat me on first leg. In fact I hadn't even realised he was at Sheffield. Anyway Total: 22 points.

C • points 2

Running 20:00 [2] 3.6 km (5:33 / km)

Run home.

Running 25:00 [4] 5.5 km (4:33 / km) +180m 3:54 / km
shoes: Asics Gel Kayano 14_2008pair 2

Tempo loop over to parkwood springs, with a couple of big climbs. Checked out a couple of paths i'd not been along. No dogs, children or cars -lovely.

Sunday May 18, 2008 #

Orienteering race (Night) 50:00 [4] **** 6.5 km (7:42 / km) +150m 6:54 / km
shoes: Jalas Black

Harvester Relay 1st Leg -tough low vis forest in the dark. Started well with a big gap before the spectator control. Spent 5 mins running round in circles looking for a clearing in line with a gate in the fence. Played it safe an ran to gate then in. Except map was wrong and gate was 100m further down. Pish. Anyway, soon after I decided I'd had enough and would just stop and wait for someone to catch up. Cue an old man and a young boy. I am pants. Got in a boo, when all the remaining legs I seemed to have a longer gaffle, kept getting in front and then having to run further...

C • teehee 2

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Jalas Black

Warming up then to the start and straight back to the tent to go to sleep...

- Splits

Saturday May 17, 2008 #

Event: JOK Chasing Sprint

Event: Harvester Trophy Weekend

Orienteering race 21:48 [5] **** 4.5 km (4:51 / km) +170m 4:04 / km

JOK sprint. Prologue. Ran hard and reasonably cleanly. Pleased to finish up in front of a tired looking mr crane. Unfortunately only 12 seconds separated us so I knew it was going to be a tough final. Lovely bit of beech forest.

Orienteering race 20:50 [5] **** 4.0 km (5:13 / km) +115m 4:33 / km
shoes: Jalas Black

JOK Sprint. Final. Picked up map and couldn't find myself. Ran in right kind of direction and then found myself at a path junction. Stopped. Craney ran past and I followed for basically the rest of the course. Got ahead for a couple later on, and tried a few micro route choices round different sides of bushes and stuff but to no avail. Nice one mc -UK cup wins are like buses. Never one when you need it then they all come along at once...

Running warm up/down 40:00 [2] 6.0 km (6:40 / km)
shoes: Jalas Black

Various warming up and down and stuff. Think Shep enjoyed the olde English public house we went to after for traditional blighty cuisine governor. And a couple of jars of bitter my son. I think he also went to the loo.

Friday May 16, 2008 #

Running 20:00 [3] 3.6 km (5:33 / km)
shoes: Asics Gel Kayano 14_2008pair 2

Into work

Running 20:00 [2] 3.6 km (5:33 / km)
(rest day)

Home

Thursday May 15, 2008 #

Running 20:00 [3] 3.6 mi (5:33 / mi)
shoes: Asics Gel Kayano 14_2008

Decent paced into work. After a couple of weeks of no sightings and with Mikes run of points and going into the lead, and Craney not running anywhere near any Sheffield athletes or orienteers, I was gonna give up.
Oh but wait -whos smiley face did I see this morning in Broomhill but Mr Dave Allen (certainly not running and speaking coherently) +4 points. Total:20 points.

Running 50:00 [4] 10.15 km (4:56 / km) +220m 4:27 / km
shoes: Asics Gel Kayano 14_2008pair 2

Tempo run home with some steep hills thrown in to keep the body guessing.

Wednesday May 14, 2008 #

Running 35:00 [1] 6.0 km (5:50 / km) +130m 5:16 / km
shoes: Asics Gel Kayano 14_2008pair 2

From work to eccy woods with Danger and Ba-ba. Down to Huntersbar, up the parks abit, upto high storrs and down.

Orienteering race 40:00 [4] *** 7.0 km (5:43 / km) +150m 5:10 / km
shoes: Jalas Black

Eccy Woods Spring Cup. Ran hard, and made only two mistakes. Finished and they didn't have a start time down for me! About the same as OJ I reckon who said he missed abit. Admittedly I didn't punch about 6 of the controls, which was probably worth about 2 minuites. Felt good throughout, but tired legs afterwards.

Running warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: Jalas Black

Gentle jog with OJ and Magic round the northern section. They took me to look at some neolithic carvings on a flat rock. I thought it looked like a sheep drawn by a 3 year old, OJ thought it was an alien. Tired

Tuesday May 13, 2008 #

Running 20:00 [2] 3.6 km (5:33 / km)

Into work

Running 20:00 [2] 3.6 km (5:33 / km)
shoes: Asics Gel Kayano 14_2008pair 2

Gentle home from work

Fell run race 37:15 [5] 9.05 km (4:07 / km) +290m 3:33 / km

Burbage Skyline Fell Race. 2nd. I love this race it is great. Ran really well tonight and it all felt like I was shifting. Randy Slacks started fast as usual and Little Rob went with him. Felt good on the climb to Owler Tor and passed Rob. Pulled out a gap and after the plummet and started to catch Randy Slacks abit. Only 40m back on him at Burbage Bridge. Kept a bouncy rhythm going along the top of Burbage North and then dropped to Green Drive. Little Rob was finishing fast but managed to kick a couple of times on the final km. Beat my best time by 2 and half mins (and Randys record from last year) which is properly pleasing. Even better Randy, Me and Rob brought home the bacon in front of some guy in gay looking skin tight kit -wonder who he was?

C • probably 9

Running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: Asics Gel Kayano 14_2008pair 2

Jog to the start, short warm up and jog back to the pub.

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