Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ȷames

In the 31 days ending Dec 31, 2018:

activity	#	time	miles		km		+m	load
Running (out of date)	25	22:00:50	174.29	(7:35)	280.5	(4:43)	2584	546.2
Forest-O	7	15:52:44	39.33		63.3		950	278.4
Total	32	37:53:34	213.63		343.8		3534	824.6

4:30

0:00

» now

Monday Dec 31, 2018 #

1 PM

Forest-O 1:32:59 [3] 13.3 km (6:59 / km) +180m 6:33 / km
shoes: VJ Bold 8 (dobbs)

Planned for a long run but Dad offered to drive out to Gullane so thought a bit of orienteering would be a better use of my energy. Turns out the dunes are pretty physically tough now, I'm sure harder than they were for Scottish champs two years ago. Made a few mistakes and generally crawling a bit with shoes giving me blisters towards the end but a good bit of unexpected training. Weekly mileage is gonna take a bit of a hit though.

Sunday Dec 30, 2018 #

5 PM

Running (out of date) 45:23 [3] 9.6 km (4:44 / km) +80m 4:32 / km
shoes: Asics GT 1000 7 (heavies)

Giving the boxing day presents a run out finally. Accentuated some niggles but that's to be expected for new shoes. Will phase them in gently from now on. Probably could've/should've run longer :/

Saturday Dec 29, 2018 #

Running (out of date) warm up/down 14:15 [1] 1.5 km (9:30 / km) +10m 9:12 / km
shoes: Asics Gel-DS 22 (flats)

9 AM

Running (out of date) warm up/down 8:45 [1] 1.4 km (6:15 / km) +10m 6:02 / km
shoes: Asics Gel-DS 22 (flats)

WUP

Running (out of date) race 17:42 [5] 5.1 km (3:28 / km) +20m 3:24 / km
shoes: Asics Gel-DS 22 (flats)

Parkrun PB effort (17:13 but left watch running)

Very windy so this probably translates to more like 1630, or at least that's what I'm telling myself until next week. Happy enough, but would be nice to set a number I'm confident is my actual best.

Friday Dec 28, 2018 #

Running (out of date) 1:37 [5] 0.3 km (5:23 / km)
shoes: Asics GT 1000 7 (heavies)

Breaking the Christmas Maze record at work. Good to get the new shoes off to a winning start ;)

10 AM

Running (out of date) 45:53 [3] 9.3 km (4:56 / km) +140m 4:35 / km
shoes: Asics GT 1000 6 (heavies)

Blackford and hermitage stuff, easy and short

Wednesday Dec 26, 2018 #

10 AM

Running (out of date) 1:02:25 [3] 13.0 km (4:48 / km) +174m 4:30 / km
shoes: Asics GT 1000 6 (heavies)

Trying out the new Garmin on Woodcote loop hills. Lots of exciting new toys to diagnose what needs changing/obsess over to the exclusion of actually doing any training.

Came home to find out this is almost the end of this set of GTs. New ones look positively snazzy.

Tuesday Dec 25, 2018 #

12 PM

Running (out of date) intervals 35:12 [5] 8.0 km (4:24 / km) +30m 4:19 / km
shoes: Asics GT 1000 6 (heavies)

Intervals with Dad 4x(3'[1']2'[1']1'[1']). Feeling good, probably because I haven't run properly recently

Running (out of date) warm up/down 8:00 [1] 1.6 km (5:00 / km) +10m 4:51 / km
shoes: Asics GT 1000 6 (heavies)

There and back

Monday Dec 24, 2018 #

11 AM

Forest-O (Planning/Mapping) 4:30:00 [1]

Icenian is going to be amazing. One of the nicest areas I've ever run in and still quite tricky.

Sunday Dec 23, 2018 #

12 PM

Running (out of date) 1:21:35 [3] 13.2 km (6:11 / km) +140m 5:52 / km

Long run?

Friday Dec 21, 2018 #

10 AM

Running (out of date) 1:08:39 [3] 13.8 km (4:58 / km) +210m 4:37 / km
shoes: Asics GT 1000 6 (heavies)

Easy B+B w/ Fred Todge and Max. Lovely but bit early

Wednesday Dec 19, 2018 #

1 PM

Running (out of date) 45:00 [3] 9.3 km (4:50 / km) +170m 4:26 / km
shoes: Asics GT 1000 6 (heavies)

Easy and short

Tuesday Dec 18, 2018 #

5 PM

Running (out of date) warm up/down 20:00 [2] 3.9 km (5:08 / km) +30m 4:56 / km
shoes: Asics Gel-DS 22 (flats)

There

6 PM

Running (out of date) intervals 39:00 [5] 10.1 km (3:52 / km) +50m 3:46 / km
shoes: Asics Gel-DS 22 (flats)

Round

7 PM

Running (out of date) warm up/down 27:00 [2] 4.9 km (5:31 / km) +60m 5:12 / km
shoes: Asics Gel-DS 22 (flats)

Back

Monday Dec 17, 2018 #

12 PM

Running (out of date) 1:07:16 [3] 15.5 km (4:20 / km) +150m 4:08 / km
shoes: Asics GT 1000 6 (heavies)

Nice miles with Fred n' Ed.

Sunday Dec 16, 2018 #

8 AM

Running (out of date) long 1:49:25 [3] 23.9 km (4:35 / km) +170m 4:25 / km
shoes: Asics GT 1000 6 (heavies)

No-one to run with this morning

Never mind, nice day for a hefty long run connecting Arthur's seat (too slippy), random bits of North Edinburgh (too lost), WoL (too many dogs) and the towpath (too tarmacy). Nice to rotate the minor complaints, kept it novel all the way round.

C • No-one 2

Saturday Dec 15, 2018 #

8 AM

Running (out of date) 1:21:39 [3] 18.2 km (4:29 / km) +80m 4:23 / km
shoes: Asics Gel-DS 22 (flats)

Meant to be a 10-mile tempo bit quickly figured that wasn't happening (as did everyone else, though others hung on longer than me). Probably did about 4k tempo, then 1.5k at tempo, then 5x1'[1'] with Dan. Lots of pootling about up and down the towpath in between.

Friday Dec 14, 2018 #

5 PM

Running (out of date) 1:00:00 [3] 12.6 km (4:46 / km) +100m 4:35 / km
shoes: Asics GT 1000 6 (heavies)

Steady laps of the meadows

Thursday Dec 13, 2018 #

Note
(rest day)

Planned to get out today but a rest day is probably needed, makes sense to take it today rather than tomorrow when there's no work

Wednesday Dec 12, 2018 #

3 PM

Running (out of date) 59:00 [3] 13.0 km (4:32 / km) +50m 4:27 / km
shoes: Asics GT 1000 6 (heavies)

Character-building laps. V bored

Tuesday Dec 11, 2018 #

2 PM

Running (out of date) warm up/down 13:35 [1] 3.0 km (4:32 / km)
shoes: Asics GT 1000 6 (heavies)

WUP

Running (out of date) intervals 40:00 [5] 10.0 km (4:00 / km)
shoes: Asics GT 1000 6 (heavies)

Solo sessioning yet again.
4 x (2k[2'])
[3']1k
6 x strides

Bit sluggish, times not where I'd like them to be but good session to have in the bag

3 PM

Running (out of date) warm up/down 12:00 [1] 2.7 km (4:27 / km) +30m 4:13 / km
shoes: Asics GT 1000 6 (heavies)

Monday Dec 10, 2018 #

8 AM

Running (out of date) 1:04:00 [3] 15.0 km (4:16 / km) +100m 4:08 / km
shoes: Asics GT 1000 6 (heavies)

Steady across the bridge and along the shoreline through Woodhaven, then back. Nice if a little tarmacy.

Sunday Dec 9, 2018 #

8 AM

Running (out of date) long 1:30:00 [3] 18.6 km (4:50 / km) +300m 4:29 / km
shoes: Asics GT 1000 6 (heavies)

Morning SLR with the EUOC boys

Saturday Dec 8, 2018 #

11 AM

Forest-O race 49:45 [4] 7.0 km (7:06 / km) +320m 5:47 / km
shoes: VJ Bold 8 (dobbs)

Lovely tour champs on High Rigg courtesy of Mr Rigby. Good race until the final loop then just crumbled under spectator pressure oops. Feeling good for a week of technical training

Friday Dec 7, 2018 #

Forest-O 2:00:00 [3] 10.0 km (12:00 / km) +150m 11:10 / km
shoes: VJ Bold 8 (dobbs)

O training at Holme Fell. The week/term of tiredness caught up a bit today so didn't really make the most of it

Thursday Dec 6, 2018 #

11 AM

Running (out of date) 1:15:00 [4] 14.0 km (5:21 / km) +350m 4:46 / km

planned to do the near side of the horseshoe with Rob, but weather was yuck so decided to ditch that and run up and down Borrowdale instead.

Wednesday Dec 5, 2018 #

Forest-O 2:00:00 [3] 11.0 km (10:55 / km)

Getting some revenge at Colonel's Drive, but still beaten by the Green. Great area but will hold that grudge a bit longer.

Tuesday Dec 4, 2018 #

Forest-O 3:00:00 [3] 10.0 km (18:00 / km)

O Training at Haverthwaite

Monday Dec 3, 2018 #

Forest-O 2:00:00 [3] 12.0 km (10:00 / km) +300m 8:53 / km
shoes: VJ Bold 8 (dobbs)

O training at Great Tower

Sunday Dec 2, 2018 #

5 PM

Running (out of date) 1:07:00 [3] 15.0 km (4:28 / km) +100m 4:19 / km
shoes: Asics GT 1000 6 (heavies)

Lap of Derwent water with Hamilton. Steady

Saturday Dec 1, 2018 #

4 PM

Running (out of date) warm up/down 15:02 [2] 3.1 km (4:51 / km)
shoes: Asics GT 1000 6 (heavies)

To towpath

Running (out of date) intervals 46:27 [4] 10.9 km (4:16 / km) +20m 4:13 / km
shoes: Asics GT 1000 6 (heavies)

8*(3'[1']). Efforts were more like tempo pace than reps but didn't need to kill myself on this session. Easy back from towpath.

« Earlier | Later »