Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: KingTim

In the 29 days ending Feb 29, 2008:

	activity	#	time	miles		km		+m
	Run	16	16:04:40	130.49		210.01		1415
	Bike on road	8	8:32:00	117.56	(13.8/h)	189.2	(22.2/h)
	Orienteering	4	4:40:47	26.55	(10:35)	42.73	(6:34)	900
	Rowing	1	28:25	4.35	(6:32)	7.0	(4:04)
	Total	24	29:45:52	278.96		448.94		2315
averages - sleep:8.5

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Thursday Feb 28, 2008 #

Run warm up/down 22:56 [3] 5.2 km (4:25 / km)
ahr:134 shoes: Road shoes New Balance 756

Clockwise around the Downs on the way to hill reps on Hollybush. Legs feel stiff and generally ungainly after yesterday's run.

Run hills 17:55 [5] 3.1 km (5:47 / km) +200m 4:22 / km
shoes: Adidas Response Trail

Hollybush Lane. 5 reps of the full length (310m). Not really feeling it tonight. Stiff from yesterday, hip flexors hurting. On my own tonight so no one to push me. Still, glad I did 5 reps. Didn't think I'd make it that far when I started.

Run up, fast jog half way down, then slow jog the second half.

1.16
1.56
1.21
2.06
1.19
2.02
1.20
2.05
1.19
2.02

Further gimping tells me that the uphill reps were at around 4.12/km. It's great having all this time on my hands to be a gimp ;o)

C • It's your turn. 2

Run warm up/down 25:49 [2] 5.2 km (4:58 / km)
ahr:135 shoes: Road shoes New Balance 756

Slow jog back the way I warmed up. Felt totally exhausted. Need a rest day I think.

Wednesday Feb 27, 2008 #

Run tempo (Great Wester Runners) 1:01:29 [5] 16.1 km (3:49 / km) +200m 3:36 / km
ahr:157 max:191 shoes: Road shoes New Balance 756

GWR run, same route as two times ago (up Westbury Lane and past Shirehampton golf course). Again, kept up with the front runners like a true champ.

There were 3 clear leaders who were out in front, and pulled away up the first hill (Westbury Lane), and again along the Portway. I did my best to keep up with them, but they were just another league above me. However, up Bridge Valley Road I left them for dead. I shot past them within the first 100m and didn't stop until we got back. Road running is all well and good for fast running on the flat, but us orienteers have the edge on the hills it seems.

This week I took splits along the route cos I notice we start slowly and don't pick up the speed until Canford Lane.

Start-Westbury Hill : 2km : 8.44 [4.23/km]
Westbury Hill-Canford Lane : 1.8km : 7.24 [4.06/km]
Canford Lane-Shirehampton Rd : 2.6km : 10.17 (up hill mostly) [3.57/km]
Shirehampton Rd-Portway : 1.7km : 6.07 (down hill mostly) [3.36/km]
Portway-BVR : 5km : 18.25 [3.41/km]
BVR-finish : 2.9km : 10.25 (uphill mostly) [3.36/km]

Not sure how I managed the same min/km up BVR to the end as I did on the mostly downhill stretch to the Portway.

C • Gimp alert! 1

Tuesday Feb 26, 2008 #

Bike on road (Bike to work) 25:00 [2] 9.7 km (23.3 kph)

Bike on road (Bike home from work) 40:00 [3] 14.2 km (21.3 kph)

Windy again. Why does the wind always blow so hard against me?!

Run tempo 10:02 [2] 2.0 km (5:01 / km)
ahr:130 max:154 shoes: Road shoes New Balance 756

Steady jog anticlockwise around the Downs to Ivywell Road. On my own cos both John and Matt are invalids.

Run intervals 8:03 [5] 2.9 km (2:47 / km)
shoes: Road shoes New Balance 756

It is now light (enough to run without a lamp) until 1830 so I found a new stretch of path on the Downs to do sprintervals on. From Ivywell Road there's a tarmac footpath across the Downs to Lady's Mile. It's 500m road to road. I ran as far as the avenue of trees that crosses the Downs perpendicular to this track - 290m.

Every 2mins (meant probably a longer recovery than I needed). Strong wind against me on the even reps.

48.1
47.8
47.9
47.5
48.1
48.6
48.3
49.4
47.9
49.0

Next time I'll do the full 500m I think,

Run warm up/down 10:22 [2] 2.0 km (5:11 / km)
shoes: Road shoes New Balance 756

Jogged back the way I came. Felt a lot slower on the way back, but not very much it seems.

Monday Feb 25, 2008 #

Bike on road (Bike to work) 25:00 [2] 9.7 km (23.3 kph)

Bike on road (Bike home from work) 40:00 [3] 14.2 km (21.3 kph)

Strong head wind again.

Run warm up/down 26:24 [2] 5.0 km (5:17 / km)
ahr:125 max:146 shoes: Adidas Response Trail

Slow jog around the Downs with Matt and Mark S. Matt's recovering from serious case of Bad Knee and wanted to test it out with short run.

Everyone else is suffering from something or other at the moment so it was just the three of us tonight.

Run (Monday night run) 38:24 [3] 8.4 km (4:34 / km)
ahr:160 max:174 shoes: Adidas Response Trail

Once we'd dropped Matt off after the lap of the Downs, me and Mark carried on.

Down to Westbury, Canford Lane to Sea Mills, Shirehampton Road, Hollybush Lane, Stoke Road and back. Mark's still suffering a little from his calf strain so we weren't pushing too hard tonight. Last time it was just the two of us we properly raced off trying to out-do each other.

C • Attackpoint Police Official Communication 4

Sunday Feb 24, 2008 #

Event: LOK Holmbury Hill Regional Event

Orienteering race (LOK Regional) 1:10:20 [5] 11.1 km (6:20 / km) +365m 5:26 / km
shoes: Adidas Swoop

Holmbury Hill nr Guildford

The same great area as last year. Messed up 1 but after that was going well. A few small mistakes and wobbles, but generally pretty good. Legs felt tired and I didn't feel particularly fast, but I came 3rd to Anthony Squire and Paul Couldridge so I was clearly going at a decent pace.

Ankle was taped up again, but this week it held out for the whole race bar one moment when it bent too far forwards and hurt like hell for a few minutes and I had to slow down to a brisk hobble. Actually, this was 9-10 which I got fastest split for, so my hobbling must have been pretty fast hobbling.

Saturday Feb 23, 2008 #

Run 44:55 [3] 10.0 km (4:30 / km)
ahr:151 max:167 shoes: Adidas Response Trail

Legs a little tired from yesterday. I can't understand why after only a few days off from my usual training volume my legs hurt. I've always suffered from this.

2 laps of the Downs at a steady pace hoping to loosen my legs. Still full of snot.

Friday Feb 22, 2008 #

Run long (Run home from work) 1:28:18 [3] 20.2 km (4:22 / km) +200m 4:10 / km
ahr:152 max:183 shoes: Adidas Response Trail

Got fed up with being full of post-cold snot so went on a mission to empty my head and throat of it.

Felt quite stiff and wooden for the first 15 mins but then started to feel really good and comfortable so decided to make it a long run.

Cribbs, Henbury, Blaise Castle, Westbury Lane, Shirehampton Road, Shirehampton, Portway, Bridge Valley Road, Upper Belgrave Road, Blackboy Hill. Full pack.

Light enough now to run through Blaise at 1730 without a head torch.

Felt really good by the time I got back, could have gone on for another 30 mins I reckon, but I could tell my legs were beginning to feel the lack of running recently.

Run warm up/down 4:00 [1] 0.75 km (5:20 / km)
shoes: Adidas Response Trail

Could tell my legs are gonna ache tomorrow so did a slow jog round the Blenheim Rd, Coldharbour Rd, Redland Rd triangle to warm down.

Thursday Feb 21, 2008 #

Bike on road (Bike to work) 25:00 [2] 9.7 km (23.3 kph)
slept:8.5

Had a good night's sleep last night, augmented by a decent glass of single malt. Woke up feeling a lot better so decided to ride in.

We're doomed for sure. There was a north-easterly wind blowing this morning. Not for the first time this side of Xmas. Uh oh.

Bike on road (Bike home from work) 40:00 [3] 14.2 km (21.3 kph)

A very strong westerly wind tonight. Really slow going, and almost gor blown over a few times from the side.

Cribbs, Blaise, Stoke Bishop, Stoke Hill.

Wednesday Feb 20, 2008 #

Run 48:32 [2] 10.0 km (4:51 / km)
ahr:126 max:163 shoes: Road shoes New Balance 756

Wasn't going to run tonight, planned to miss the GWR run. Been feeling crap all day with a cold and headache. But got home and John was limbering up for an easy run with Gareth. I couldn't watch him stretch and warm up and say "I'm going to stay in tonight", so I didn't.

Just a gentle run around the Downs with 2 loops of the southern half. No great pace, which was fine to loosen the legs and clear the lungs and nostrils.

Monday Feb 18, 2008 #

Run (Monday night run) 1:00:06 [3] 11.75 km (5:07 / km)
ahr:133 max:162 shoes: Adidas Response Trail

With Mark S and Rhys. Just a gentle 1 hour trot this week. Mark's still feeling his calf so didn't want to over do it after racing yesterday.

Across Downs, over sus bridge, anticlockwise loop around the Ashton Court golf course, then back the way we came. No great speed, more like a recovery run. A good thing I guess cos I feel a bit of a cold coming on.

Ankle was fine on the roads but was a little weak on the tussocky grass in Ashton Court.

Sunday Feb 17, 2008 #

Orienteering race (WIM Winter Warmer) 1:09:07 [5] 11.8 km (5:51 / km) +160m 5:29 / km
shoes: Adidas Swoop

Avon Water and Set Thorns, New Forest.

Let a cacophony of horns resound in celebration of my first ever victory over Clive Hallett. Finally I've done it.

Had a great run today. Ankle was well taped up and it held-out all the way until no.23 of 24 where I went over on it again. A couple of small mistakes; missed 12 by running down the wrong un-mapped ditch, and missed 18, spiralling round the circle a couple of times. Otherwise running fast and generally the right way. Oh and my left shoe got sucked off by a sticky muddy puddle on the way to 18.

A great day for my orienteering, only 4 mins behind Nick B. Not bad the morning after more drink than I intended and only 6 hours' sleep.

C • Whoo whoo! 4

Friday Feb 15, 2008 #

Note

While my ankle has been fine to run on these last 2 days, I'm gonna rest it totally for the next 2 days. Going back home for the weekend so won't have much time to run anyway, and it's the WIM Winter Warmer on Sunday so that'll be the real test on the ankle.

Thursday Feb 14, 2008 #

Bike on road (Bike to work) 27:00 [2] 9.7 km (21.6 kph)

Cold bracing strong northerly head wind all the way today. Makes cycing so much harder, hence the 2 mins extra on the time. Like one of those dreams I often get where I'm desperately trying to run or cycle somewhere and I just can't get moving.

Bike on road (Bike home from work) 38:00 [3] 14.2 km (22.4 kph)

Took it fairly steady knowing it's hills tonight.

Still freezing cold.

Run warm up/down 24:15 [2] 5.15 km (4:43 / km)
shoes: Road shoes New Balance 756

Gentle warm up round the downs with Matt and John.

Run hills 19:48 [5] 3.84 km (5:09 / km) +270m 3:49 / km
shoes: Road shoes New Balance 756

Hollybush Lane with Matt. John was too busy feeling his knee at the top of the hill to be able to join us.

Bottom of the footpath to the top of the incline; fast jog half way down, then slow trot to the bottom. 3 reps, 2 mins rest, then 3 more. 320m reps, approx 45m climb.

Legs really tired from yesterday's searing* pace.

1.13 up
1.52 down
1.17
1.44
1.18
2.07

1.17
1.56
1.19
2.05
1.17
2.17

Again, ankle is fine to run on as long as it's level ground.

* M. "Akhilleus" Franklin, Attackpoint log 13 Feb 2008.

Run warm up/down 28:04 [3] 5.15 km (5:27 / km)
shoes: Road shoes New Balance 756

Slow jog back around the Downs with Matt. John had gone home to feel his knee some more.

Wednesday Feb 13, 2008 #

Bike on road (Bike to work) 25:00 [2] 9.7 km (23.3 kph)

The usual. Another clear sunny cold morning.

Bike on road (Bike home from work) 40:00 [2] 14.2 km (21.3 kph)

Cribbs, Blaise, Coombe Dale, Shirehampton Road, Hollybush Lane, Downs. Exactly the same distance as last night. Took it steady tonight.

Run tempo (Great Western Runners) 1:02:58 [4] 15.93 km (3:57 / km) +225m 3:42 / km
ahr:163 max:178 shoes: Road shoes New Balance 756

Ankle was feeling ok, a little sore on the jog down to the club, but fine really, so I decided to go for it and just be careful where I put my feet.

Wow, having 2 days off running really makes a difference. Did the 10 miler again, although we did a different route this week, felt hillier but I think that was cos the hills were longer this week. I managed to keep up with the top guys all the way. Feeling great. Running fast and strong.

Through Westbury, up to Greystoke Ave, down Falcondale Rd, Canford Rd, Coombe Lane, up Stoke Hill, Stoke Rd, Blackboy Hill jct, zoo, down Bridge Valley Rd, Cumberland Basin, up Park Street, up Whiteladies Rd (getting lots of heckling as we went), Lower Redland Rd, up the alleyway to Redland Rd back.

Very pleased my wankle held out. It's quite sore now I've been home for a couple of hours, but I have ice on it.

A couple of guys invited me to stay on and do another 5 miles, but I declined. Didn't wanna put my ankle through any more than I had to. Not this week.

It seems the general half marathon time of the guys I was running with tonight is 71-72 mins. Hmm, maybe my target of 78 isn't as challenging as I thought (he says touching wood).

Mind you I was suffering tonight from cycling 15 miles on a mountain bike earlier on.

C • I think you need to work on your procedure. 2

Tuesday Feb 12, 2008 #

Bike on road (Bike to work) 25:00 [2] 9.7 km (23.3 kph)

I was the proper annoying cyclist this morning, undertaking cars, bumping on to the pavement to get past cars, jumping red lights. Grrr. I'm a menace.

Bike on road (Bike home from work) 37:00 [3] 14.2 km (23.0 kph)

Pushed a bit harder this evening to actually get a decent tempo workout. Cribbs, Blaise, Coombe Dale, Shirehampton Road, Stoke Bishop, Stoke Hill, Downs.

Ankle feeling a lot better again today, walking on it fine, and I expect runnign will be fine too, as long as I don't twist it. It's now gone purple below the wankle bone and still hurts to twist. Hoping to be able to go out with the GWRs tomorrow night.

Monday Feb 11, 2008 #

Bike on road (Bike to work) 25:00 [2] 9.7 km (23.3 kph)
(injured)

'nother nice morning, but very cold. MTB.

Ankle still hurting, but not swollen very much. Felt fine bikeling apart from twisting my feet out of the SPDs.

Bike on road (Bike home from work) 35:00 [3] 13.2 km (22.6 kph)
(injured)

Via Cribbs and through Blaise, Coombe Lane, Hollybush Lane. Pushed a little bit harder tonight.

Rowing warm up/down 4:16 [2] 1.0 km (4:16 / km)
ahr:122 max:134 (injured)

Gentle warm up on the rower. Not doing the Monday night run tonight cos of the wankle, but biking and rowing are fine, in fact the ankle feels more flexible after exercising it.

Rowing 19:39 [4] 5.0 km (3:56 / km)
ahr:155 max:174 (injured)

Was concentrating on keeping below 2.00 per 500m. Generally kept it around 1.56 but for the last 1000m when it was more like 1.52. Haven't rowed for weeks so was worried I'd struggle more than I did. Felt good except for the ass ache that I can't seem to get rid of on that machine.

Rowing warm up/down 4:30 [2] 1.0 km (4:30 / km)
(injured)

Steady warm down after I'd stopped shaking from the 5km. I sweat far more when I row than I ever do when running or cycling. Maybe it's the absence cooling airflow over me.

C • What's your point? 2

Sunday Feb 10, 2008 #

Orienteering race (TVOC Chiltern Challenge) 53:12 [4] 7.9 km (6:44 / km)
shoes: Adidas Swoop

Downley & Naphill with Bradenham. Beautiful sunny day, nice and warm in the sun, a real bonus after camping in the Chilterns last night in sub-zero temperatures and being totally frozen all night.

Great bit of forest, really enjoyed the terrain but messed up up big time on 3. Ran to an OOB field boundary looking for the taped route through it, but missed it, and I just stood there for ages trying to decide whether it actually was a taped route that I needed to find, or whether it was just an advisory route in which case was I in the right place? Eventually I ran to the east and saw the taped route, and was on my way again. By 4 I had found Ed Catmur (I think) and we ran the rest together, often taking different routes and meeting up at the next control.

Was running well until 15 where I went over on my ankle. Must be something about this time of year - I did the same to my other ankle this time last year. Went down like the proverbial sack and couldn't run on so I waddled back to the finish. Really frustrated. Really don't need this right now.

Friday Feb 8, 2008 #

Bike on road (Bike to work) 25:00 [2] 9.7 km (23.3 kph)

A beautiful warm sunny morning; proper light at 0730. Wore shorts it was that warm. And to celebrate I took my honey of an mtb instead of my crappy old road bike. I forget what a joy that bike is to ride. Me like. Still logging it as Road Bike cos it's not off-roading.

Bike on road (Bike home from work) 40:00 [2] 13.2 km (19.8 kph)

Nice clear and light evening. Through Cribbs, Baise Estate, Coombe Lane, Hollybush Lane. Hollybush is no easier on a bike.

Thursday Feb 7, 2008 #

Run warm up/down 25:45 [2] 5.15 km (5:00 / km)
ahr:133 shoes: Road shoes New Balance 756

Slow jog clockwise around the Downs with John, Matt, and with a special guest appearance from Rhys Manning (not seen for months). Legs feeling less than fresh today. Tight calves and adductors/abductors (never known which is which - anyway it's the ones inside the groin that hurt today), and aching hipflexors, all from yesterday's GWR mission.

Run hills 15:23 [5]
ahr:155 max:183 shoes: Road shoes New Balance 756

Hollybush Lane. From the very bottom: up 4 lamp posts, trot down 1, slow trot down 1; repeated 5 times to the top; trot all the way down, and repeated. Only managed 2 sets tonight; legs burning up by the last one at the top. Trotted right back down, then ran as fast as I could (by this time not very fast) all the way up in one go.

Run warm up/down 8:27 [2] 1.6 km (5:17 / km)
ahr:136 shoes: Road shoes New Balance 756

Short warm-down back from Hollybush Lane along Stoke Road.

Wednesday Feb 6, 2008 #

Run tempo (Great Western Runners) 1:01:01 [4] 16.1 km (3:47 / km) +200m 3:34 / km
ahr:167 max:182 shoes: Adidas Response Trail

Did the 10 mile route with Matt, knowing it's a proper fast pace with the top road running guys. Jeez it was fast. I did my best to keep up with the front pack, but most of the time the first two or three guys were untouchable. Except for the hills. I had them on Bridge Valley Road.

Up Westbury Road, through Westbury village on Passage Road, left on Falcondale Road, Canford Road to Sylvan Way, up Westbury Lane and Shirehampton Road above Shirehampton golf course into Shirehampton, Park Hill and Park Road on to the Portway then a fast blast along there to Bridge Valley Rd. A few decent hills in there.

Pushed real hard tonight. It hurt. And I almost lost the contents of my bowels on the final mile along the edge of the Downs. I was so on the edge of doing a Hartley special in the bushes.

C • Are you not going to log th... 2

Tuesday Feb 5, 2008 #

Run warm up/down 25:34 [3] 5.4 km (4:44 / km)
ahr:132 max:166 shoes: Adidas Response Trail

Anticlockwise jog round the Downs with John and Matt. Feeling good tonight. Legs all springy and full of energy.

Run intervals 7:34 [5] 2.64 km (2:52 / km)
ahr:168 max:188

Same as last Tuesday. 330m sprints along the edge of Westbury Road. Did 8 reps this week. Those extra two really made a difference. I properly died by the last one. Again a real strong head wind on the uphill rep (even splits below).

52.4
57.2
53.5
58.6
53.5
59.5
55.5
64.2

Run warm up/down 11:00 [3] 2.2 km (5:00 / km)
ahr:142 max:148 shoes: Adidas Response Trail

Half lap of the Downs after sprintervals. Legs felt remarkably ok for joggng back. Even upped the pace after I'd left John for dead in a dark corner of the Downs.

Monday Feb 4, 2008 #

Run (Monday night run) 48:30 [3] 10.0 km (4:51 / km)
ahr:130 max:164 shoes: Adidas Response Trail

Only me and Matt tonight, both in need of a gentle recovery run after the weekend. We both actually felt ok once we set off, so we just made it a steady run. Wasn't quite slow enough to call it recovery. 2 laps of the Downs.

Sunday Feb 3, 2008 #

Orienteering race (GO Southern Champs) 1:28:08 [4] 11.93 km (7:23 / km) +375m 6:23 / km
shoes: Adidas Swoop

Furnace Wood, Woolbeding & Great Commons. Didn't feel awake this morning, and my legs were feeling yesterday's run, but nevertheless didn't feel that slow. However, I returned to my old O ways of running, stopping, running, stopping. Very poor flow, and low confidence in my navigating. Didn't do too badly overall but I did lose a bit of time through hesitations etc. Well done to John. He beat me by over 3 mins and no doubt his legs were as tired as mine today.

Saturday Feb 2, 2008 #

Run long 1:47:58 [3] 22.85 km (4:44 / km)
ahr:145 max:168 shoes: Adidas Response Trail

With John before breakfast, after a late boozy night. New route to get the mileage - linked the Leigh Woods run with the Blaise run by going to Pill and over the Avonmouth Bridge.

Across Downs, over sus bridge, Leigh Woods to Garlic Valley, towpath to Pill, on cycle track over the M5 Avonmouth Bridge, into Shirehampton, up onto Kingsweston ridge, past Kingsweston House, Blaise ridge, down Grove Road into The Dingle, along the Trym for a bit, up Hollybush Lane, across Downs home.

Steady pace, not too fast, not too slow. Were aiming for 2 hours but John was suffering after about 80 mins so we cut out the Blaise Estate loop. Great run though. Lovely morning for it. Cold, clear, sunny.

Friday Feb 1, 2008 #

Run (Run home from work) 51:08 [3] 11.4 km (4:29 / km) +120m 4:16 / km
shoes: Adidas Response Trail

Through Cribbs and Westbury, main road all the way. Full pack. Was planning on doing a nice long 90 min run but the Hungry Horse All Day Breakfast I had for lunch still hadn't gone down after 3.5 hours and I was feeling well rough. It was all I could do to get home without being sick. So took the shortest route home. Not fast at all.

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