Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nobs

In the 7 days ending Jun 11, 2020:

activity

time

miles

Running

5:33:28

49.18

(6:47)

79.14

(4:13)

818

Gym

1:00:00

Total

6:33:28

49.18

79.14

818

[1-5]

5:33:28

1:40

0:00

» now

Thursday Jun 11, 2020 #

9 AM

Running 30:03 [4] 8.43 km (3:34 / km) +66m 3:26 / km
shoes: Adidas Boston 8

Progression: 10’Easy -> 10’ Steady -> 10’T

Did this to make up for the missed work on Tuesday. On Bannerdown common so lumpy grass loop. Went completely off feel. Very surprised and happy with the paces. Don’t know what was happening on Tuesday but hopefully this has proven it was a small blip.

Easy @ 4:08/km
Steady @ 3:34/km
Tempo @ 3:07/km

C • Small blip 2

Running 3:39 [2] 0.7 km (5:13 / km)
shoes: Adidas Boston 8

Small WD. Going easy later today so no need for a longer one.

4 PM

Running 30:00 [2] 6.45 km (4:39 / km) +82m 4:22 / km
shoes: Saucony Triumph iso 5

Easy 30’ in the rain. Legs a little stale but not too bad. Not meaning to sound too much like pedley (no offence peds) but my right calf was extremely tight. Nothing a bit of ibuprofen gel can’t sort.

C • None taken 4

Wednesday Jun 10, 2020 #

8 AM

Running 1:01:02 [2] 13.11 km (4:39 / km) +225m 4:17 / km
shoes: Saucony Triumph iso 5

Very enjoyable pre-brekkie hour round St Catherines valley. Don’t usually run this route in the summer due to numerous bovine hazard but was feeling dangerous this morning so went for it. Luckily no encounters so that was nice. Went steady up the Ayford lane hill climb segment, felt strong. Good run overall.

Tuesday Jun 9, 2020 #

9 AM

Running 9:17 [2] 2.14 km (4:20 / km)
shoes: Saucony Triumph iso 5

Up.

Running 19:31 [4] 5.61 km (3:29 / km) +40m 3:22 / km
shoes: Adidas Boston 8

Failed 12km progression. Bit of a shame as sessions have been going well recently. Tight chest on warm up and from the start. 3:30s on a slight downhill felt like hard work but manageable. Got to 5km In 17:30 feeling fine. At that point I should have just finished the tempo at 3:30s. Instead I carried on upping the pace And tried to push through the tight chest. Wasn’t long after that I was struggling to get any air in. Pulled the plug. Not my day. Had Themis on the bike pacing so a shame I couldn’t produce a naughty session. Legs felt fine just couldn’t breathe properly. Quite possibly hay fever. No worries, onto the next one!

Running 20:15 [2] 4.63 km (4:22 / km)
shoes: Adidas Boston 8

Down. Chest still really tight. Not good feels at all.

Monday Jun 8, 2020 #

Note
(rest day)

Had a lot of these recently lol. No harm.

5 PM

Gym 30:00 [0]

Magnificent core set led by yours truly.

Sunday Jun 7, 2020 #

9 AM

Running 1:40:00 [3] 22.41 km (4:28 / km) +265m 4:13 / km
shoes: Saucony Triumph iso 5

100mins steady(ish) round the standard marshfield trails. Legs pretty tired but body didn’t feel too bad. No bonk and was able to move quite well. Didn’t feel too hard but not as chill as last week. HR 161 which is technically easy but I think with the tired legs and little pick up towards the end, I’ll call it steady, just to keep the haters at bay ;)

Saturday Jun 6, 2020 #

9 AM

Running 10:11 [2] 2.42 km (4:12 / km) +22m 4:02 / km
shoes: Saucony Triumph iso 5

Up.

Running 10:00 [4] 3.02 km (3:19 / km) +27m 3:10 / km
shoes: Saucony Triumph iso 5

10’ wave Tempo - 2x4’[1’ float]

Pre-reps. Tried to force myself to keep it more chill by wearing milage shoes and a jumper. This worked to an extent but I didn’t feel particularly amazing. Just a bit heavy and sluggish.

Running 29:00 [4] 8.21 km (3:32 / km) +69m 3:23 / km
shoes: Adidas Boston 8

15x1’[1’]

Wasn’t particularly looking forward to this but felt better once I removed the jumper and put on some faster shoes. Small loop so slightly suspicious of the average pace. Kept the recovery as a jog which felt around 5/km but GPS seems to say more like 4:30/km which I think is a little optimistic. Seemed to be the corner of the loop that I was recovering on that extended out more than it should. Rep average around 2:50/km which seems more accurate. Felt tough but legs felt better than the tempo. Happy to get this done.

C • How big 4

Running 10:30 [2] 2.01 km (5:13 / km) +22m 4:57 / km
shoes: Saucony Triumph iso 5

Down.

Friday Jun 5, 2020 #

5 PM

Gym 30:00 [0]

Core. Needed a poo. Ploughed on nevertheless.

C • Ploughed on 2

« Earlier | Later »