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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Forest Animal

In the 31 days ending Dec 31, 2018:

activity # timemileskm+m
  Orienteering (FOREST) 12 10:48:46 46.14(14:04) 74.26(8:44) 2116
  Running (TRAIL)15 9:15:04 64.44(8:37) 103.71(5:21) 1905
  Rolling/Stretching9 3:56:00
  Running (ROAD)5 2:49:29 20.79(8:09) 33.46(5:04) 237
  Cycling (ROAD)2 2:33:03
  Total39 29:22:22 131.38 211.43 4258

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Monday Dec 31, 2018 #

Note

2018 has been good to me with some solid training and results. Hopefully i can recover this January then start a new and revised training plan that should guide me to some good results and a sub 16:30 5 km only 1 second off each month.

Rolling/Stretching 7:00 [1]

9 AM

Cycling (ROAD) 1:58:03 [2]
ahr:100 max:159 (injured)

46.74km 560m
Just a spin coz only have small front chain ring atm. Roads were pretty wet and muddy. Just went off hr trying to keep it below 100. Also logging cycling miles as its easier plus gonna be logging a lot more of it during my recovery from shin splints.
C • Red Alert 4

Sunday Dec 30, 2018 #

10 AM

Running (TRAIL) (wu) 9:27 [3] 1.54 km (6:08 / km) +1m 6:06 / km
shoes: Inov8 x-talons 212

Orienteering (FOREST) 59:36 [3] 8.45 km (7:03 / km) +238m 6:11 / km
(sick) shoes: Inov8 x-talons 212

Christmas novelty event actually really good fun considering it was using permanent controls and no electronic punching.

Saturday Dec 29, 2018 #

Running (TRAIL) (Wu) 12:00 [3] 2.0 km (6:00 / km)
shoes: Inov8 x-talons 212

9 AM

Running (TRAIL) (Parkrun) 18:42 [3] 4.92 km (3:48 / km) +31m 3:41 / km
(injured) (sick) shoes: Inov8 x-talons 212

Such a sad end to the year. One of the slowest Parkruns and feel really ill. No shin pain when running but felt weak afterwards just want to start training properly again in 2019.

Running (TRAIL) (Wu) 2:37 [3] 0.35 km (7:22 / km)
shoes: Inov8 x-talons 212

Thursday Dec 27, 2018 #

Note

Still waiting for my body to heal. Legs are dead and all round illness has really knocked me back. Looking forward to starting 2019 miles hopefully should feel better by then.

Tuesday Dec 25, 2018 #

Cycling (ROAD) 35:00 [2]
(sick)

Cycling along side instead of running this time

Monday Dec 24, 2018 #

5 PM

Running (ROAD) 20:16 [3] 4.03 km (5:02 / km) +35m 4:49 / km
(sick) shoes: Salming Speed 1

I may of said no running but got talked into getting segments by kit and grey. Still feel ill so back to recovery mode.

Saturday Dec 22, 2018 #

Note

NO more training till I feel 100%
8 AM

Running (ROAD) (Wu) 9:14 [3] 1.78 km (5:11 / km)
shoes: Salming Speed 1

Running (ROAD) (Parkrun) 17:36 [3] 5.0 km (3:31 / km) +11m 3:29 / km
(injured) (sick) shoes: Salming Speed 1

Woke up with a fever, cough and a head ache thought I could run through it but oh no. The sand, wind and all round depression took it out of me.

Running (ROAD) (Wd) 4:51 [3] 0.58 km (8:17 / km) +3m 8:06 / km
shoes: Salming Speed 1

Friday Dec 21, 2018 #

6 PM

Running (ROAD) (Wu) 10:39 [3] 2.21 km (4:49 / km) +28m 4:31 / km
shoes: Salming Speed 1

Running (ROAD) (Drills) 13:39 [3] 1.38 km (9:52 / km)
shoes: Salming Speed 1

Running (ROAD) (Wd) 5:18 [3] 1.06 km (5:00 / km)
shoes: Salming Speed 1

Thursday Dec 20, 2018 #

3 PM

Running (TRAIL) 33:08 [3] 6.15 km (5:23 / km) +175m 4:43 / km

Some more easy running with Grey.

Wednesday Dec 19, 2018 #

9 AM

Running (TRAIL) 1:09:00 [3] 14.0 km (4:56 / km) +220m 4:34 / km
shoes: Brooks Mazama

Another easy run with Grey. Might do the parkrun on Saturday but it depends on the weather how hard I try.

Tuesday Dec 18, 2018 #

Rolling/Stretching 15:00 [2]

1 PM

Running (TRAIL) 57:03 [3] 10.48 km (5:27 / km) +286m 4:47 / km
shoes: Icebug DTS 3

Back to training, injury has cleared up considerably but not gonna class it as recovered yet. Went out with Grey on his first run back home should be fun having some company on my runs now. Going to aim for 60km+ weeks however gonna make sure I rest if needed.

Sunday Dec 16, 2018 #

Rolling/Stretching 35:00 intensity: (10:00 @1) + (20:00 @2) + (5:00 @3)

A bit of SandC then some stretching. Left leg took a bit of a beating today all pretty much back to normal after icing.
10 AM

Running (TRAIL) (WU) 17:02 [3] 0.84 km (20:12 / km) +17m 18:21 / km
shoes: Inov8 x-talons 212

Orienteering (FOREST) 57:48 [3] 4.17 km (13:51 / km) +295m 10:14 / km
shoes: Inov8 x-talons 212

Mix of exercises good fun apart from the risk of injury.

Running (TRAIL) (wd) 9:45 [3] 1.59 km (6:07 / km) +24m 5:42 / km
shoes: Inov8 x-talons 212

Saturday Dec 15, 2018 #

Rolling/Stretching 15:00 [2]

10 AM

Orienteering (FOREST) 1:09:30 [3] 5.34 km (13:01 / km) +250m 10:33 / km
shoes: Inov8 x-talons 212

My left calf just felt weak no real pain so not to bad
1 PM

Orienteering (FOREST) 45:24 [3] 4.97 km (9:08 / km) +143m 7:59 / km
shoes: Inov8 x-talons 212

Solid bit of work on some scrappy corridor and line exercises. Just got numb feet so not that enjoyable.

Friday Dec 14, 2018 #

Rolling/Stretching 15:00 [2]

Pre lakes

Thursday Dec 13, 2018 #

Rolling/Stretching 32:00 [2]

Second day of rest no real pain nor progression in terms of my injury.

Wednesday Dec 12, 2018 #

Note
(injured) (sick)

Injured now ill, the plan is not to do any more running until the BOF camp hopefully should feel better by then.

Rolling/Stretching 42:00 [2]

...lots of massage and stretching

Tuesday Dec 11, 2018 #

Rolling/Stretching 30:00 [2]
(injured)

Possible injury - shin splints
I have had this since hawkshead 1 week ago (probably caused by the hill running). Been able to run/race on it fine since however didn't feel quite right. Hopefully I have a very low level degree of injury as the discomfort is located in a 1inch area and I can also still run on it ok ish. Working on a recovery plan now sad times.
2 PM

Running (TRAIL) (Higher intensity run ) 47:06 intensity: (10:00 @3) + (37:06 @4) 11.05 km (4:16 / km) +140m 4:00 / km
ahr:136 max:174 shoes: Brooks Mazama

Wanted to got for a slightly harder run but not at threshold pace because i'm not going to track tonight. I did a new route so couldn't really get a even pace plus a could of steep hills. Idk if my HR is accurate

Monday Dec 10, 2018 #

1 PM

Running (TRAIL) (Vert) 1:41:23 intensity: (1:00:00 @2) + (41:23 @3) 17.58 km (5:46 / km) +576m 4:57 / km
shoes: Brooks Mazama

Not going for any real pace just went off what felt ok. Only did this run because it was nice weather and i had nothing better to do with my time. Also probably the most vert ive ever done in one run (576).

Sunday Dec 9, 2018 #

Note

Cba to write up the weekend just look on my strava. Good weekend on some quality areas, only a 2hr drive away such a relief. Up to Cumbria next weekend third training weekend on the trot... Dead
10 AM

Orienteering (FOREST) 17:00 [2] 1.76 km (9:40 / km) +31m 8:53 / km
shoes: Inov8 x-talons 212

Orienteering (FOREST) 7:05 [2] 1.07 km (6:38 / km) +16m 6:10 / km
shoes: Inov8 x-talons 212

Running (TRAIL) 6:05 [3] 1.36 km (4:28 / km) +29m 4:03 / km

Orienteering (FOREST) 35:07 [3] 5.09 km (6:54 / km) +63m 6:30 / km

Running (TRAIL) 11:07 [3] 1.38 km (8:04 / km) +20m 7:32 / km

Running (TRAIL) 12:08 [3] 1.66 km (7:18 / km)

Orienteering (FOREST) 10:14 [3] 1.35 km (7:34 / km) +12m 7:15 / km

Running (TRAIL) 12:08 [3] 1.66 km (7:18 / km)

Orienteering (FOREST) 10:14 [3] 1.35 km (7:34 / km) +12m 7:15 / km

Saturday Dec 8, 2018 #

10 AM

Running (TRAIL) 11:58 [3] 2.14 km (5:36 / km) +45m 5:04 / km

Orienteering (FOREST) 1:15:14 [3] 10.05 km (7:29 / km) +216m 6:45 / km

1 PM

Orienteering (FOREST) 15:11 [3] 2.31 km (6:35 / km) +18m 6:20 / km

Orienteering (FOREST) 40:07 [3] 5.84 km (6:52 / km) +126m 6:12 / km

Friday Dec 7, 2018 #

Rolling/Stretching 10:00 [2]

Pre run loosen up

Rolling/Stretching 35:00 [2]

Trying to roll/stretch my legs back to strength for the SW training weekend. Next week I might try a rest week or just run on trails all week keeping it soft on the knees. Hopefully these issues are just a result of hawkshead, xc and will be to recover fast.
5 PM

Running (ROAD) (Easy) 34:46 [3] 7.23 km (4:48 / km) +60m 4:37 / km
shoes: Salming Speed 1

Jogging along at 5s round ottery then got bored so went home.
Back on the Strava hype tho and the battle against Mike

Thursday Dec 6, 2018 #

5 PM

Running (ROAD) (Recovery ) 53:10 [3] 10.19 km (5:13 / km) +99m 4:59 / km
shoes: Brooks Mazama

Recovery run with Aidan pretty eventful last section as we followed a police chase through ottery that ended in the square. All round i feel pretty bad leg muscles are tight, knees are week and a lack of sleep. Hope to train through it as i have a SW camp at the weekend.
C • Mussels 2

Wednesday Dec 5, 2018 #

Running (TRAIL) (wd) 6:00 [3] 1.0 km (6:00 / km)

12 PM

Running (TRAIL) (wu) 6:30 [3] 1.04 km (6:15 / km)

Running (TRAIL) (Exeter Vs East Devon XC ) 16:46 [5] 4.6 km (3:39 / km) +25m 3:33 / km

Came 3rd in senior boys (4th overall). Super muddy course held a hight pace at the start 3:19 first 1km before I settled in a bit more good race between me and this other guy who attack me when I fell over on a corner. Couple of words to say about that at the end. However still beat him in a sprint finish.

Tuesday Dec 4, 2018 #

Note

Forced rest day as in London today plus xc tomorrow

Monday Dec 3, 2018 #

Running (TRAIL) (Recovery ) 52:53 [3] 10.7 km (4:57 / km) +135m 4:39 / km
shoes: Brooks Mazama

Recovery with Aidan prepping for xc on Wednesday

Sunday Dec 2, 2018 #

Note

Good weekend of training will write it up tomo. Happy to hit 70km basically one of the biggest struggles also mad height gain maybe the most ive ever done in one week (1900). Got XC this week plus SW training at the weekend so will play it by ear.
6 AM

Running (TRAIL) 42:16 [3] 7.65 km (5:32 / km) +180m 4:57 / km
shoes: Inov8 x-talons 212

9 AM

Orienteering (FOREST) 5:56 [3] 0.55 km (10:44 / km) +23m 8:52 / km
shoes: Inov8 x-talons 212

Orienteering (FOREST) 9:55 [3] 1.41 km (7:01 / km) +49m 5:59 / km

Orienteering (FOREST) 9:59 [3] 1.25 km (7:58 / km) +52m 6:37 / km

Orienteering (FOREST) 8:04 [3] 1.08 km (7:30 / km) +39m 6:21 / km

Orienteering (FOREST) 16:19 [3] 1.75 km (9:19 / km) +50m 8:10 / km

Orienteering (FOREST) 9:29 [3] 0.64 km (14:55 / km)

Orienteering (FOREST) 2:10 [3] 0.28 km (7:49 / km)

10 AM

Orienteering (FOREST) 7:30 [3] 0.95 km (7:54 / km) +50m 6:15 / km
shoes: Inov8 x-talons 212

Saturday Dec 1, 2018 #

10 AM

Orienteering (FOREST) 32:26 [3] 3.1 km (10:27 / km) +139m 8:33 / km

Orienteering (FOREST) 24:03 [3] 2.0 km (12:00 / km) +82m 9:58 / km

1 PM

Orienteering (FOREST) 26:24 [3] 2.93 km (9:00 / km) +76m 7:58 / km

Orienteering (FOREST) 16:50 [3] 1.99 km (8:27 / km) +80m 7:03 / km

Orienteering (FOREST) 15:48 [3] 1.97 km (8:02 / km) +44m 7:13 / km

Orienteering (FOREST) 3:55 [3] 0.53 km (7:23 / km)

5 PM

Orienteering (FOREST) 17:28 [3] 2.07 km (8:27 / km) +13m 8:11 / km

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