Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: JonnyG

In the 30 days ending Nov 30, 2010:

activity	#	time	miles		km		+m
Trail run	8	9:50:33	65.38		105.22		1487
Orienteering	2	2:24:03	12.51	(11:31)	20.14	(7:09)	640	44 /	62c	70%
Running Drills	2	2:15:00
Circuits	3	2:15:00
MTB	1	1:25:00	12.81	(6:38)	20.62	(4:07)	400
Physio Exercises	8	1:20:00
Warm up/down	5	1:15:00
Road run	3	34:12	6.72	(5:05)	10.82	(3:10)
Total	22	21:18:48	97.43		156.79		2527	44 /	62c	70%
[1-5]	16	19:58:48

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Tuesday Nov 23, 2010 #

Note

Feeling really unmotivated at the minute, need something to change.

Monday Nov 22, 2010 #

Note

First day of placement, 13 hour shift, shattered.

Sunday Nov 21, 2010 #

10 AM

Warm up/down 10:00 [2]
shoes: Inov8 Oroc 280

11 AM

Orienteering race 1:36:57 [4] **** 10.0 km (9:42 / km) +350m 8:15 / km
spiked:29/40c shoes: Inov8 Oroc 280

Ecclesall Woods Regional Event.
First orienteerin in Ecky woods...and it was an experience! Physically i thought i would feel rubbish after the last few days illness, but i felt a lot better than expected, however after a couple of huge mistakes really wasn't pushing hard. All started so well, then the mistakes crept in...and more. Really had to concentrate 100% otherwise relocation was hard. Lost almost 20mins on controls 9 and 10. Relocated several times and still couldn't find 9, was really beginning to think it was in the wrong place...eventually found it and i'm still doubtful whether it was in the right place! But no one else had a problem, so just me :o( Couldn't focus on 10, pissed off with 9 still. Marcus then caught up, was nice to see a familiar face! Took a minute to calm down at 11 and started orinenteering a lot better from then. Few smaller mistakes, but the legs that went well really did go well...trying to focus on these positives! Really fun area though, just get so pissed off with huge mistakes :o( Think some compass work is needed...

12 PM

Warm up/down 5:00 [1]
shoes: Inov8 Oroc 280

Saturday Nov 20, 2010 #

Trail run 35:00 [2]
shoes: Adidas Kanadia

Thought i'd best stretch the legs before tomorrow event, felt pretty weak after the last couple days though, a good nights sleep and i'll hopefully be a lot stronger tomorrow...

Friday Nov 19, 2010 #

Note
(sick)

Thursday Nov 18, 2010 #

Note
(sick)

Wednesday Nov 17, 2010 #

Physio Exercises (Wobble Board) 10:00 [0]
(rest day)

Too much essay writing today so it turned into a rest day...

Tuesday Nov 16, 2010 #

Trail run 1:17:34 [3] 15.04 km (5:09 / km) +260m 4:45 / km
shoes: Adidas Kanadia

Ran with Marcus through Endcliffe and up the valley, back down via Rivelin and Crookes...same as last week. Lovely day for it, and after sitting in the library all day it certainly added a spring to my step, felt pretty good. Glutes a bit sore after last night which i was happy about, means they were working at some point!

Physio Exercises (Wobble Board) 10:00 [0]

Monday Nov 15, 2010 #

Warm up/down 10:00 [2]
shoes: Adidas Kanadia

Circuits warm up.

Circuits 45:00 [4]
shoes: Adidas Kanadia

ShUOC circuits.

Warm up/down 5:00 [1]
shoes: Adidas Kanadia

Circuits warm down.

Warm up/down 10:00 [2]
shoes: Adidas Kanadia

Running drills warm up.

Running Drills 1:00:00 [3]
shoes: Adidas Kanadia

Running drills led by Kelly this time. Really good to have exercises explained and demonstrated, very difficult to do most of them! Very worthwhile session though.

Warm up/down 5:00 [1]
shoes: Adidas Kanadia

Running drills warm down.

Sunday Nov 14, 2010 #

Trail run warm up/down 10:00 [1]
shoes: Inov8 Oroc 280

Warm up...and wake up

Orienteering race 47:06 [5] *** 6.3 mi (7:29 / mi) +290m 6:32 / mi
spiked:15/22c shoes: Inov8 Oroc 280

Aire Regional Event at Shipley Glen.
After making it to bed at 6am up at 8 with a hangover i was reasonably pleased with my run. Messed part of the first bit up in the woods, but ran quite smoothly afterwards apart from dropping far too low on one of the later controls. Felt a lot further than 6.3 but i think that was mainly due to the slipperyness of the woods!

Trail run warm up/down 5:00 [1]
shoes: Inov8 Oroc 280

Warm down

Saturday Nov 13, 2010 #

Trail run 41:26 [4] 9.12 mi (4:33 / mi)
shoes: Adidas Kanadia

Run up Porter Brooke, didn't fancy being out for long today...felt more tired than i thought i would from last night. So pushed a bit harder than the norm, nice to have been out but didn't enjoy it all that much...one of those days!

Physio Exercises (Wobble Board) 10:00 [0]

Friday Nov 12, 2010 #

4 PM

Trail run 1:52:00 [3] 21.0 km (5:20 / km) +350m 4:55 / km
shoes: Adidas Kanadia

Ran from Shane's house with him and Marcus. Lovely evening, not entirely sure where we went though as it was dark and i didn't have a head torch! Up the valley, through Lady Canning to Ox Stones across Burbage/Houndkirk and back down via Blacka...where i'm not sure Marcus and Shane knew where we were going either! Legs felt good after two days rest.

Thursday Nov 11, 2010 #

Physio Exercises (Wobble board) 10:00 [0]

LAZY DAY :-(

Wednesday Nov 10, 2010 #

Note
(rest day)

Tuesday Nov 9, 2010 #

Physio Exercises (Wobble Board) 10:00 [0]

2 PM

Trail run 1:20:00 [3] 14.83 km (5:24 / km) +267m 4:57 / km
shoes: Adidas Kanadia

Trail (bit of road) run with Marcus, out through Endcliffe and up the valley before climbing out and over to Rivelin Valley. Back in via Crookes. Not really explored Rivelin so was nice to be out running somewhere different. Legs didn't feel great but are definately better than they have be after other Monday nights!

Monday Nov 8, 2010 #

Road run 23:00 [1] 5.2 km (4:25 / km)

Running to/from circuits.

Warm up/down warm up/down 15:00 [2]

Circuits warm up/down.

Circuits 45:00 [3]

ShUOC Circuits. Nights like tonight I'm very grateful to have people drag me out, thanks Marcus! Weather horrible all day, tired legs from yesterday but always a lot easier to do some training with others. 45 sec exercises with 15 rest, didn't feel as bad as last time which was nice, however i think the body was shocked by the first circuits session so we'll see how sore i am later in the week!

Sunday Nov 7, 2010 #

Physio Exercises (Wobble Board) 10:00 [0]

2 PM

Trail run 3:02:22 [4] 30.66 km (5:57 / km) +520m 5:29 / km
shoes: Adidas Kanadia

Didn't make it to the Open 5 for a number of reasons, instead decided a long run was in order. Started off at the usual spot by Lady Canning and headed across to the bottom of Redmires Reservoirs. Crossed the roads and up through the woods to the headstone. Then up to the conduit, haunted house and up to High Neb. From here went North along Stanage Edge right up to the A57. Ran West before crossing back over the A57 and went up Jarvis Clough. Contoured round and went along Bamford Edge. Path was very indistinct here and terrain running in the heather was hard work. Dropped South off the end and down to the road, no option but to run on it for a short while before picking up some trails again taking me to the main car park just down from High Neb. Passed through the car park and ran back up onto Stanage Edge this time running South East to Burbage Bridge. Back along the usual sheep track across the Moor. With tired legs and less than half light the last bit was very slow and hard work. Kept at an easyish pace all round though, was nice to keep at that pace for three hours! Forgot how nice the Kanadias feel over longer distances, very comfy shoe indeed. Overall a good day out, more than made up for missing the Open 5...i think my legs will scream at me when i get out of bed in the morning though...!

Garmin

Saturday Nov 6, 2010 #

Physio Exercises (wobble board) 10:00 [0]

Wanted to get out for a run and ended up stuck in the library for the day essay writing, not so fun.

Friday Nov 5, 2010 #

11 AM

MTB 1:25:00 [3] 20.62 km (4:07 / km) +400m 3:45 / km

With the Open5 series starting this weekend i thought i'd best get out the bike...better late then never! Haven't entered yet, so will be EOD, but still to decide whether to race. Felt tough today but was enjoyable to bike from my front door up into the peaks almost straight onto bridleways. Think i'll make an Open5 decision sat night or 6am Sunday morning!

5 PM

Physio Exercises (Wobble board) 10:00 [0]

Wobble board finally arrived :o)

Thursday Nov 4, 2010 #

Note
(rest day)

Muscles feeling pretty sore after running drills and circuits this week, disappointed not to make it out but left calf feeling particularly horrible so decided on a rest day...although it feels more like a lazy day...

Wednesday Nov 3, 2010 #

Road run 12 [1] 2.0 mi (6 / mi)

Run to and from circuits.

Warm up/down 15:00 [2]

Circuits warm up and down in Pearson Building.

Circuits 45:00 [3]

SYO club night circuits in Pearson Building. Muscles feeling very tired and heavy from drills, enjoyable session though, not as hard as SHUOC Circuits!

Tuesday Nov 2, 2010 #

5 PM

Trail run 47:11 [2] 9.01 km (5:14 / km) +90m 4:59 / km
shoes: Adidas Kanadia

Lovely wet evening, glad i had arranged to meet Marcus otherwise wouldn't have set foot out the door! Slipped our way up and down Porters Brook, fun once we were out, pretty easy pace, definately feeling something from last night session.

Monday Nov 1, 2010 #

6 PM

Running Drills (Indoor EISS) 1:15:00 [3]
shoes: Adidas Kanadia

Interesting evening, went over to the EIS Stadium and did some running intervals on the track/running drills/circuit exercises. Really enjoyable, felt i knew how to do 70% of the exercise but the other 30% was wasted and need to learn how to do them properly. Very worthwhile session though, look forward to doing more thus increasing the efficiency of my running style!

C • My legs are sore. And prob... 2

Road run 11:00 [1] 2.4 km (4:35 / km)
shoes: Adidas Kanadia

Jog to and from Marcus' house.

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