Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mat-d

In the 31 days ending Jan 31, 2009:

	activity	#	time	miles		km		+m
	RUNNING	13	10:00:00	41.07		66.1		1550
	CONDITIONING	14	5:10:00
	CLIMBING	2	2:10:00					65
	ORIENTEERING	2	1:53:00	9.88	(11:26)	15.9	(7:06)	340	23 /	30c	76%
	BIKING	1	55:00	6.84	(8:03)	11.0	(5:00)	130
	Total	21	20:08:00	57.79		93.0		2085	23 /	30c	76%
	[1-5]	19	17:53:00
averages - sleep:7.4 rhr:44

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Saturday Jan 31, 2009 #

RUNNING (Off Road Intervals) 38:00 [4] 7.0 km (5:26 / km) +210m 4:43 / km
slept:8.0 shoes: Highlanders v2

Run while Caralyn Walked along the Roman Road from Lady Cannings to the Fox House.

I ran ahead and went in loops and circled back to her then got to the Post above the Quarry Tracks then ran back to get the car...

RUNNING warm up/down 10:00 [1] 0.6 km (16:40 / km) +30m 13:20 / km
shoes: Highlanders v2

Trying to get the Forerunner to pick up some signal... seems a little intermittent... :-(

CONDITIONING 10:00 [0]

After the Fox House Meal ... ahh Legs and knees.

Friday Jan 30, 2009 #

Note
(rest day)

Rest Day today as probably a little too much on the road for a first proper training week in a while...
Walked to work and back through...
And messing around with my new Forerunner!

Found out it might actually be 152m of height back home rather than my stab of 120... but who knows!

Thursday Jan 29, 2009 #

RUNNING 25:00 [3] 5.0 km (5:00 / km) +150m 4:21 / km
shoes: Asics Trainers

Run from Work - with bag

CONDITIONING 5:00 [0]

Legs

RUNNING 55:00 [3] 12.5 km (4:24 / km) +190m 4:05 / km
shoes: Asics Trainers

A gentle run with Caralyn on the roads. Lovely to run without a bag (and even nicer with her).
Through Crosspool, out to the Golf Club, Down through Fulwood and back through Broomhill.

Knackered now though.

CONDITIONING 10:00 [0]

Knee and hip in pain after descending on the roads... probably should rest from the roads tomorrow.

Wednesday Jan 28, 2009 #

RUNNING 25:00 [3] 5.0 km (5:00 / km) +130m 4:25 / km
shoes: Asics Trainers

Running from Work.

CONDITIONING 10:00 [0]

CLIMBING (Bouldering Indoor) 40:00 [2] +50m

We were there for a good 2 and a bit hours so I reckon I was on the wall for around 35-40minutes. Haven't climbed since mid November so was good to go again.
Great warm up for Font'!

CONDITIONING 10:00 [0]

Legs mostly

Tuesday Jan 27, 2009 #

RUNNING 25:00 [3] 3.5 km (7:09 / km) +120m 6:06 / km
slept:8.0 shoes: Asics Trainers

Run from Work with bag.

RUNNING 15:00 [4] 2.5 km (6:00 / km) +100m 5:00 / km
shoes: Asics Trainers

A 3/4 Springvale Rep and a fast loop around Cobden, Western and Slinn.

CONDITIONING 15:00 [0]

Quads are starting to get a bit sore... and spent 5 minutes on the ankle board.

CONDITIONING 25:00 [2]

Circuits with Now 32. Amazing. Eternal, N-Trance and the rest...

Monday Jan 26, 2009 #

RUNNING (Fast Circuit) 25:00 [4] 5.0 km (5:00 / km) +160m 4:19 / km
shoes: Asics Trainers

Fast paced run in Sheffield down to S10, around Blakeney, Blake and back to the top.
Needed some more hills after yesterday.
Felt pretty fast and good.

CONDITIONING 15:00 [0]

Stretches on my quads especially. Agh!

Sunday Jan 25, 2009 #

RUNNING warm up/down 25:00 [1]
shoes: Asics Trainers

Warm up before and after.

ORIENTEERING race (Lincoln City Race) 56:00 [5] **** 8.4 km (6:40 / km) +150m 6:07 / km
spiked:23/30c shoes: Asics Trainers

Felt excited before the start of the race and was joined by Caralyn for her 3rd city sprint of her orienteering career.

The cobbles were wet but the rain stayed off. Felt great for the first half of the courses with most of it being downhill. I started to make stupid errors and kept on having to pass people i'd caught up who crossed solid black lines... but still made some silly route choices, especially to 17 and 18 where i took in around 25m climb then drop again when i didn't have to.

Felt knackered at the end as was all up hill but pushed it for a couple of fastest splits at the end.

Great race - will definitely do it again!

Friday Jan 23, 2009 #

CONDITIONING 30:00 [3]

Good Core Session with my new music selection of all the 'Now's!

Wednesday Jan 21, 2009 #

RUNNING 30:00 [1]

Simple Jogging around Sheffield - nothing amazing.

Sunday Jan 18, 2009 #

Note

Tax..... it's supposed to be taxing!!

Saturday Jan 17, 2009 #

RUNNING 2:15:00 [3] 16.0 km (8:26 / km) +350m 7:36 / km
shoes: OLWAY Tigers

Kinder Run with Caralyn from Snake Inn up Fairbrook to the Downfall and back down Ashop Valley.
Nice pace and a lovely blue sky.
Pub lunch afterwards in the inn

Wednesday Jan 14, 2009 #

CONDITIONING 30:00 [3]

A good CORE session for the week. Ouch.

Monday Jan 12, 2009 #

CONDITIONING 10:00 [0]

Legs a little painful - but not as bad as little rob's stomach pains. a nice visit from the on call doctor did the trick - and the ShUOC bucket was once again christened after the Captains Memorial Party.

Sunday Jan 11, 2009 #

ORIENTEERING race (Local Event) 57:00 [4] 7.5 km (7:36 / km) +190m 6:45 / km
shoes: OLWAY Tigers

Local event at Tankersley.
Felt a little tired but got going quite well until went 19 - 25 - half way to 24 then realised that I should be doing in in numerical order! DOH! Then contoured round, over the top of the hill, through some really crap green and into the control - probably lost about 5-6 minutes on that leg!!
Never mind - finished the course just behind Speakey who was shafter after the XC yesterday.

RUNNING warm up/down 20:00 [1]
shoes: OLWAY Tigers

Running to the start - jumping up and down and then from the finish afterwards... surprisingly warm.

Saturday Jan 10, 2009 #

RUNNING 52:00 [3]
shoes: Highlanders v2

Run across burbage in the freezing fog.
Couldn't really tell where I was and didn't recognise the place! So very different from every other time I've been there...
Why didn't I wear gloves!?!

C • when were you there? we wer... 3

Thursday Jan 8, 2009 #

RUNNING 25:00 [2]
shoes: Asics Trainers

A small Jog in the light... at last!

C • Sunday 3

Wednesday Jan 7, 2009 #

RUNNING 35:00 [2]
shoes: Asics Trainers

Gentle run with Jon after work into Crosspool.

CONDITIONING 10:00 [0]

After the run.

Tuesday Jan 6, 2009 #

CONDITIONING 15:00 [0]

Legs...very... painful!

Monday Jan 5, 2009 #

CONDITIONING 45:00 [2]
rhr:44 slept:8.0

Walk/ Jogged home from work then did some circuits, mainly upper and core.
My bum hurts after my bike ride yesterday. I need a new seat!
Followed by stretches, but apparently they don't count...

Sunday Jan 4, 2009 #

BIKING hills 55:00 [3] 11.0 km (5:00 / km) +130m 4:43 / km

New Tryout on my Matts TFS 900 from home to the parks Peak Boundary and back. Very strange handling position compared to the Rockrider but very sharp and the suspension is great.

Can't wait to try some Peak routes.
Freezing in the wind! and a minor headache after the Baker Stag do...

C • ooh training! 3

CONDITIONING 15:00 [0]

Stretching as my back has started to hurt once again.

Saturday Jan 3, 2009 #

RUNNING 1:00:00 [3] 9.0 km (6:40 / km) +110m 6:17 / km
shoes: Highlanders v2

Burbage Loop:

From Lady Cannings to the Valley and back across the moors in terrain from Burbage Bridge.
50% trail, 50% terrain.

CONDITIONING 10:00 [0]

Stretching after the run/shower.

Friday Jan 2, 2009 #

CONDITIONING 45:00 [2]
slept:7.0

A circuits session inside in the warm. Trusty iTunes all set up to go.

Thursday Jan 1, 2009 #

Note

A New Year... no fear!

I'm back on attackpoint after a 5 month break!

CLIMBING (Bouldering) 1:30:00 [1] +15m
slept:6.0 shoes: Boreal Jokers

A lovely trip out to Burbage South Boulders with Jon and Jeni.

Great to relax in the -3C temperatures on New Year's Day!

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