Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ȷames

In the 30 days ending Sep 30, 2019:

activity	#	time	miles		km		+m	load
Running (out of date)	22	18:08:45	136.7	(7:58)	220.0	(4:57)	3260	486.2
S&C	8	2:55:00						14.0
Forest-O	2	2:24:23	13.55	(10:40)	21.8	(6:37)	175	105.4
Cycling	2	2:19:36					130	48.9
Climbing	1	2:00:00						42.0
Stretching/Physio/Plyo	4	57:30
Sprint-O	1	20:55	2.67	(7:50)	4.3	(4:52)	20	3.1
Total	36	29:06:09	152.92		246.1		3585	699.5
[1-5]	28	25:53:39

2:16

0:00

» now

Sunday Sep 29, 2019 #

12 PM

Running (out of date) 6:22 [3] 1.4 km (4:33 / km)
shoes: Asics Gel-Exalt 5 (heavies)

Jog over to Dalkeith

C • solid long run 2

1 PM

Running (out of date) long 1:40:22 [4] 18.7 km (5:22 / km) +570m 4:39 / km
shoes: Asics Gel-Exalt 5 (heavies)

Good run this. Some nice seat climbs with Tom and Eddie including a first attempt at mfd. Beefed out the mileage with a few laps of KF and home via the meadows

S&C 30:00 [3]

Good core set and all the rest

Saturday Sep 28, 2019 #

1 PM

Running (out of date) intervals 56:57 [5] 11.0 km (5:11 / km) +290m 4:34 / km
shoes: Asics Gel-DS 22 (flats)

Bit of thinking about what session to do but eventually Blackford beckoned.

6'30'' WUP
8*2'30''[3'] hills
10' CD

Felt like every rep from 4 onwards was gonna have to be the last so very pleased to get through all eight, and keep them all inside 2:30. Another good session under the belt and a lovely day for it too. Worth making the most of the hills while in Edinburgh too.

Friday Sep 27, 2019 #

Note
(rest day)

Travel back to Edinburgh. Would have liked to run in the morning but weekly mileage is getting too high

11 AM

S&C 10:00 [3]

Back to classic s+c (minus core this time)

Thursday Sep 26, 2019 #

11 AM

Running (out of date) 1:14:59 [3] 11.7 km (6:25 / km) +470m 5:20 / km
shoes: Asics Gel-Exalt 5 (heavies)

Wrong shoes for the job, everything else was quality.

Half hour drive out to some real hills with Rob and Fiona and then just pootling around on the grassy tops. Doesn't get much better than this :)

Wednesday Sep 25, 2019 #

10 AM

Running (out of date) 45:51 [3] 9.5 km (4:50 / km) +120m 4:32 / km
shoes: Asics Gel-Exalt 5 (heavies)

Steady round Telford Park while everyone else did a threshold. Tough to sit it out but probably the right call. Surprisingly nice.

5 PM

S&C 20:00 [0]

Phoebe has even nastier core

Tuesday Sep 24, 2019 #

10 AM

Running (out of date) 37:13 [2] 7.0 km (5:19 / km) +130m 4:52 / km
shoes: Asics Gel-Exalt 5 (heavies)

Easy easy shake out. Must be careful not to overdo it this week. Maybe easy tomorrow too

C • good 2

5 PM

S&C 10:00 [0]

Phoebe has nasty core

Monday Sep 23, 2019 #

10 AM

Running (out of date) warm up/down 21:14 [2] 4.4 km (4:50 / km) +50m 4:34 / km
shoes: Asics Gel-Exalt 5 (heavies)

Much longer and faster WUP than advisable

Running (out of date) intervals 48:25 [5] 9.1 km (5:19 / km) +250m 4:41 / km
shoes: Asics Gel-Exalt 5 (heavies)

Really not sure about the wisdom of a Monday session but didn't want to be the only one sessioning tomorrow.

8'T
4*60'' hills
8'T
4*60'' hills

Didn't really mean to finish this session but never felt sore in a bad way so never had the trigger to stop. Completely in the bin by the end, and a shocking second 8 tempo, but good to have it under the belt.

12 PM

Running (out of date) warm up/down 19:18 [1] 3.6 km (5:22 / km) +50m 5:01 / km
shoes: Asics Gel-Exalt 5 (heavies)

Trundle back. That was hard work

Sunday Sep 22, 2019 #

2 PM

Running (out of date) 1:35:03 [3] 20.2 km (4:42 / km) +320m 4:22 / km
shoes: Asics Gel-Exalt 5 (heavies)

SLR and first day of training camp.
Lovely out and back along the cliffs with Su-Min, James and Iain. Not too pacey due to a couple of stops to check we weren't lost in the completely linear forest with a maximum width of maybe 30m...

Slightly cruiser on the way back, ft. a bit of shin discomfort, but not too bad. Tick off another 20kmer and feeling a lot better than last weeks effort

S&C 20:00 [0]

Same again. One day I'll be a strong boy

Saturday Sep 21, 2019 #

11 AM

Stretching/Physio/Plyo 7:30 [0]

Lazy early stretchy job. Rest of the day spent moving boxes around, which was annoying because I had my eye on some more miles. Shouldn't have skipped Thursday

Friday Sep 20, 2019 #

7 PM

Running (out of date) 53:43 [3] 11.0 km (4:53 / km) +30m 4:49 / km
shoes: Asics Gel-Exalt 5 (heavies)

Left work late, so dark by the time I got out the house. Therefore laps. Bit dull, excited to get out of Cambridge for some Shropshire scenery.

11 PM

S&C 30:00 [0]

Same set again. Doubled it up since I missed Wednesday

Stretching/Physio/Plyo 10:00 [0]

Shorter stretching session. More tomorrow

Thursday Sep 19, 2019 #

6 PM

Climbing 2:00:00 [3]

No run today, felt in need of a rest after yesterday, think I underestimated how hard I pushed for long run and session, which has led to a bit more general tiredness than I'd like.

So climbing instead.

Wednesday Sep 18, 2019 #

5 PM

Running (out of date) 36:10 [3] 7.7 km (4:42 / km) +30m 4:36 / km
shoes: Asics Gel-Exalt 5 (heavies)

Easy day. Take care of the shins

Tuesday Sep 17, 2019 #

6 PM

Running (out of date) intervals 40:52 [5] 9.4 km (4:21 / km) +20m 4:18 / km
shoes: Asics Gel-DS 22 (flats)

Productive but long day at work today so took a while to drag myself back out for a session. Probably didn't help that everyone else has left Cambridge so it was a solo towpath job :(

5 * 1km[2']: 3.36,3.29,3.19,3.31,3.36

Would love to say I was pyramid-ing the pacing but no, just poorly managed. Nice to feel like there's a bit of pace back in the legs, and didn't feel that done by the end. Maybe should've pushed out a couple more reps, but settled for strides instead.

So the job is to translate a 17.31 5x1km into a sub-17 1x5km with another few weeks training... doable?

Monday Sep 16, 2019 #

6 PM

Cycling 43:17 [3] +50m
shoes: Asics Gel-Exalt 5 (heavies)

Quite a short spin today. Busway is fully open again, which cuts out an annoying round the houses diversion I've been using.

Put in a couple of efforts, but nothing major just enjoying being on the bike. Probably should have gone longer but wanted to get back to see people.

11 PM

Stretching/Physio/Plyo 25:00 [0]

More flex stuff, same as last time: shins, glutes (x2) and adductors. Might replace the shins, cos I'm really not convinced that's doing anything.

Felt absolutely knackered and was a bit of a struggle to get back out of bed to do this having initially forgotten. Probably didn't eat soon enough after cycling

Sunday Sep 15, 2019 #

9 AM

Running (out of date) 1:32:21 [3] 20.0 km (4:37 / km) +70m 4:32 / km
shoes: Asics Gel-Exalt 5 (heavies)

Very small group today, splitting at Haslingfield into a Comberton extension group (yikes) and me and Justin doing the normal route. Managed to avoid the bonk by hauling the pace down from 4.20s to 4.50s after the split, and left just enough in the tank to hobble over 20k.

Not a pretty end, but it feels really good post a run starting with a 2, and now can push on with freshers 5k in my sights. Definitely a chance for a better comeback race than SHIs and that 17-and-bits PB looks gettable

Saturday Sep 14, 2019 #

2 PM

Cycling 1:36:19 [3] +80m
shoes: Asics Gel-Exalt 5 (heavies)

Amazing day for a spin - Shelfords, Haslingfield, Barton, Coton. Would have liked to run, but best to play it safe with long run planned tommorow. Put in a 5km (8:55) and 1km (1:30) effort though. Had a look at the relevant segments on Strava and turns out I probably shouldn't switch to competitive cycling...

8 PM

S&C 30:00 [0]

Core, clams, adductor leg raises, wall sits (replacing glute bridges).

Quads are... um... not very good

Friday Sep 13, 2019 #

7 PM

Running (out of date) 1:07:13 [3] 14.9 km (4:31 / km) +50m 4:26 / km
shoes: Asics Gel-Exalt 5 (heavies)

Beautiful evening for this, had planned a standard Grantchester job but decided I wanted to go up the hill instead. Probably too dark for the uneven surfaces in retrospect but good fun at the time. Back by sainos to pick up some pasta.

Sometime in the last 3 or 4 weeks I've gone from embarrassingly broken and unfit to being able to do the same training (albeit a bit slower, and finding it harder) that I was doing pre-injuries and pre-exams, so that's nice.

That said, not sure I'm up to hitting this weeks 60km target as well as starting next week with a long run, so I'll prioritise the latter and rest/bike tomorrow.

C • dark and rough 2

Thursday Sep 12, 2019 #

9 PM

Running (out of date) 50:09 [3] 10.5 km (4:47 / km) +50m 4:40 / km
shoes: Asics Gel-Exalt 5 (heavies)

Feels as if training this late might be a bad idea, but oh well. Nice temperature by this time for a loop out round West Cambridge and Churchill and other bits.

As is becoming standard now, got a bit of a twinge at the furthest point so stopped for a bit of stretch and walk which seemed to do the trick. Shin this time. Tarmac bad.

Need to keep the S+C up if I want to be able to do proper mileages in Cambridge. Even the grassier surfaces feel baked solid at the moment.

11 PM

Stretching/Physio/Plyo 15:00 [0]

Flexibility stuff. I reckon rotating this and S+C every second day is a manageable balance. Shin stretch, glutes lying backwards, glutes lying forwards, adductors.

Wednesday Sep 11, 2019 #

10 PM

Running (out of date) 31:39 [3] 6.6 km (4:48 / km) +20m 4:43 / km
shoes: Asics Gel-Exalt 5 (heavies)

9-5 research does weird things to the brain. Didn't plan to run today as per my rule and also because I think I'm getting ill, but felt the craving for late night miles, grapefruit and rice cakes so did some loops of parks and then to sainos.

Disappointed on my return to find the rice cakes were not electrolyte enriched.

Tuesday Sep 10, 2019 #

6 PM

Running (out of date) warm up/down 4:42 [1] 0.5 km (9:24 / km)
shoes: Asics Gel-Exalt 5 (heavies)

WUP

Running (out of date) hills 22:14 [5] 4.9 km (4:32 / km) +160m 3:54 / km
shoes: Asics Gel-Exalt 5 (heavies)

12x45'' hills off a jog back down

Not sure what I think of this session other than that sessions with the boys are so, so much better than solo grinds. Ran okay given recent fitness, but felt a bit like nothing got done. Hopefully the hammies will prove otherwise tomorrow. Given it was so short I might break my rest day after sessions rule on its first week ooops.

C • Equivalent to... 2

Running (out of date) warm up/down 1:50 [3] 0.4 km (4:35 / km)
shoes: Asics Gel-Exalt 5 (heavies)

Quality CD that

11 PM

S&C 25:00 [0]

Core, Clams, Adductor Leg Raises, Glute Bridges. Trying Martha's rep session of 8,8,8,8,6*,8* where * means make it harder somehow. More calibrated for lifting heavy things, but idk kinda worked for this.

Monday Sep 9, 2019 #

Note
(rest day)

Needed. Absolutely whacked from the weekend and lots of boring stuff to do now I'm back in the 'bridge. Looking at my training plan from a few weeks ago, I've equaled my mileage target twice (first week and last), and missed it three times.

I think that's fine, given the niggles its not been the time to chase targets, but its probably time to start hitting them now. Being careful still takes priority, though. 12 weeks til varsity.

Sunday Sep 8, 2019 #

9 AM

Forest-O race 53:30 [5] 9.1 km (5:53 / km) +40m 5:45 / km

Much better. Had hopes of a glory run to redeem myself after yesterday which didn't quite materialise, but absolutely satisfied to come back in the pack. Still lost my head on a few occasions so could've been clear in 3rd/challenging for 2nd but hey ho

Saturday Sep 7, 2019 #

11 AM

Running (out of date) warm up/down 8:10 [1] 1.5 km (5:27 / km)

WUP

Forest-O race 1:30:53 [4] 12.7 km (7:09 / km) +135m 6:48 / km

Nahhhhhh

12 PM

Running (out of date) warm up/down 5:19 [1] 0.8 km (6:39 / km) +10m 6:15 / km

Moody CD/jog back to the accommodation. Gutted.

Friday Sep 6, 2019 #

2 PM

Sprint-O 20:55 [2] 4.3 km (4:52 / km) +20m 4:45 / km
shoes: Asics Gel-Exalt 5 (heavies)

Test running some New Sprint Format at Astley Ainslie. Note to self: this format does not lend itself to a pre-race shakeout

Wednesday Sep 4, 2019 #

5 PM

Running (out of date) 43:01 [3] 8.8 km (4:53 / km) +200m 4:23 / km
shoes: Asics Gel-Exalt 5 (heavies)

Just a steady round the hill and Ninewells. Knees felt a bit rough, gradually got better but never perfect.

Think the plan after SHIs is gonna be run 5 times a week taking rests/x-training days after long run and session. Slightly weird to have two rest days Monday and Wednesday but think it makes sense to be cautious after the most physical sessions since theyve been causing the problems. Hopefully a quality session, long run and 3 steadies a week will get me fit

Tuesday Sep 3, 2019 #

12 PM

Running (out of date) 53:53 [3] 12.0 km (4:29 / km) +60m 4:23 / km
shoes: Asics Gel-Exalt 5 (heavies)

Tried the session from last week again and it worked, so that's nice.

10' WUP
5'[2']
10'[2']
15'
10' WD

Not exactly an incredible pace: 3:45/3:50/4 for each tempo respectively. Definitely gave the 15' too much respect throughout, but it still hurt. No bad thing to take my 'taper' session a bit easy though.

Monday Sep 2, 2019 #

Note

Not keen to repeat the mistake of last week. I don't know why but shaking out after the long run seemed to be the problem, so a rest today with travel to Dundee and a taper session (ha!) tomorrow in preparation for SHIs. Nowhere near fitness, but can't wait to get on the start line :)

Sunday Sep 1, 2019 #

12 PM

Running (out of date) 1:11:45 [3] 14.4 km (4:59 / km) +310m 4:30 / km
shoes: Asics Gel-Exalt 5 (heavies)

SSR

Back for some classic climbs on the Braids - nothing in Cambridge compares.

Niggles present, but not obviously getting any worse, though did keep the pace very sensible. Happy enough though, feels like progress.

C • softly 3

« Earlier | Later »