Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ȷames

In the 31 days ending Jan 31, 2019:

activity	#	time	miles		km		+m	load
Running (out of date)	24	23:51:22	193.37	(7:24)	311.2	(4:36)	2520	651.6
Forest-O	2	6:33:30	7.39		11.9		300	62.7
Sprint-O	3	1:24:33	10.69	(7:55)	17.2	(4:55)	60	39.8
S&C	1	1:00:00						21.0
Total	29	32:49:25	211.45		340.3		2880	775.1

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Wednesday Jan 30, 2019 #

7 PM

Forest-O 1:33:30 [3] 11.9 km (7:51 / km) +300m 6:59 / km

Wednesday training.

Missed the train so had 30mins less than everyone else to do the courses. Collected the last one with a low-battery torch which was a bit sketchy. Generally not quite hitting the nav I want but feels better than the last few weeks.

Tuesday Jan 29, 2019 #

3 PM

Running (out of date) intervals 42:40 [5] 10.2 km (4:11 / km) +70m 4:03 / km
shoes: Asics GT 1000 7 (heavies)

Tuesday reps. Short today because some people want to go and run some silly inter-university grass laps at the weekend. Everyone who's anyone knows the only important student's competition this year is on the 9th February.

3x(3'[90'']2'[1']1'[3']
4x30s

Bit slow on the first 3 but everything after that felt good. Probably no bad thing to do a shorter session today after quite a heavy weekend.

Monday Jan 28, 2019 #

4 PM

Running (out of date) 1:22:40 [3] 17.8 km (4:39 / km) +100m 4:31 / km
shoes: Asics GT 1000 7 (heavies)

Nice easy double hill lap with Fiona. Ended up further than expected but good fun

Sunday Jan 27, 2019 #

9 AM

Running (out of date) long 1:37:29 [3] 22.6 km (4:19 / km) +50m 4:16 / km
shoes: Asics GT 1000 7 (heavies)

SLR - Waterbeach.

Took it out easy and then found myself at the back when people dropped to Baitsbite. Had to drop a couple sub-4s on the towpath to catch back up which gave me a bit of a niggle in the hip. Don't think its a big deal though, all felt fine after dropping the pace back for 20 minutes.

Break for Trin brunch, then the lonely mile home to Blantyre on a full stomach and heavy legs.

C • the classic towpath burnup 1

Saturday Jan 26, 2019 #

12 PM

Running (out of date) tempo 49:46 [5] 12.9 km (3:51 / km) +20m 3:50 / km
shoes: Asics GT 1000 7 (heavies)

Towpath session:

3 mile [1 mile] 2 mile [1 mile] 1 mile, floating the recoveries (sort of)

Happy enough, nothing spectacular. The floats might have been a bit easy but felt like good work for the legs. Started behind Rob and moved up the line to Matthew throughout the session. Possibly a bit slow off the start but meant I had enough for a very tasty final km trying to drop Matthew (and mostly failing)

Friday Jan 25, 2019 #

Note
(rest day)

Much needed

Note
(rest day)

Much needed

Thursday Jan 24, 2019 #

5 PM

Running (out of date) 56:00 [3] 12.2 km (4:35 / km) +50m 4:30 / km
shoes: Asics GT 1000 7 (heavies)

Went for the 5:30 session with the intention of running about half of it, but no-one was there so ran none of it which was probably better. Just 3 dark laps of west cambridge and home.

Wednesday Jan 23, 2019 #

4 PM

Running (out of date) 43:04 [3] 9.0 km (4:47 / km) +30m 4:42 / km
shoes: Asics GT 1000 7 (heavies)

Pre-circuits semi-Grantchester with Rob and Luke. Felt a bit hurried for a 40min steady but pace was fine actually. Not my favourite route.

5 PM

S&C 1:00:00 [3]

Yikes I've got even weaker than I was before. Much prefer this terms exercises though. Will try to keep this as a weekly fixture.

6 PM

Sprint-O 37:33 [3] 8.2 km (4:35 / km) +10m 4:33 / km
shoes: Asics GT 1000 7 (heavies)

West Cambridge sprint-o. Didn't run well, a good 4mins off the pace. Few mistakes, a lot of not running very hard, and a lot of generally feeling very sorry for myself with dim lighting. Can't blame the headtorch forever.

C • Can't blame the headtorch 2

10 PM

Running (out of date) 11:00 [3] 2.3 km (4:47 / km) +10m 4:41 / km
shoes: Asics GT 1000 7 (heavies)

Home from pizza in the c.o.l.d.

Tuesday Jan 22, 2019 #

3 PM

Running (out of date) hills 41:47 [5] 10.3 km (4:03 / km) +130m 3:49 / km

Hill session
Big lap[3']Small lap[3']Big lap[3']Small lap

First 3 were really good, last one I talked myself out of and ran slow. Super happy with the session overall, feels like progress.

Monday Jan 21, 2019 #

3 PM

Running (out of date) 1:03:47 [3] 14.3 km (4:28 / km) +50m 4:23 / km
shoes: Asics GT 1000 7 (heavies)

Brain is broken today. Went to Tuesday lectures, put Tuesday's session in my calendar, got ready for the session, checked the date. Hmm.

Still made it to the 3pm with its ever dwindling turnout. Not sure why no-one ever does this anymore, but nice enough with Nancy, Emily and Matthew round Baitsbite. So enjoyable I found myself wondering if Baitsbite is underrated... the brain really is broken.

Cold is clearing up but would massively appreciate if it would just disappear properly before some dirty hill laps tomorrow.

Sunday Jan 20, 2019 #

Forest-O 5:00:00 [1]

Getting up early, mapping, taping, remapping, retaping, trying to find where I dropped the map with all the updates, jumping for joy, getting cold, getting hungry, going home.

An excellent day well spent in England's nicest forest™.

C • description 1

Saturday Jan 19, 2019 #

9 AM

Running (out of date) 52:54 [3] 12.1 km (4:22 / km) +30m 4:19 / km
shoes: Asics GT 1000 7 (heavies)

Morning solo cabbage patch, pre-lecture. The penultimate plight of the natsci-paper-borrowing college league organiser.

Friday Jan 18, 2019 #

4 PM

Running (out of date) 56:52 [3] 11.6 km (4:54 / km) +30m 4:50 / km
shoes: Asics GT 1000 7 (heavies)

Testing Coldhams with Hamilton. Feeling a bit better

Thursday Jan 17, 2019 #

6 PM

Sprint-O 30:00 [3] 5.0 km (6:00 / km) +20m 5:53 / km
shoes: Asics GT 1000 7 (heavies)

Still not feeling great and orienteering rubbish. Probably should've just gone for an easy run but oh well

Wednesday Jan 16, 2019 #

Note
(sick) (rest day)

Very definitely ill this morning. Just gonna rest it out and try be back tomorrow...

Monday Jan 14, 2019 #

2 PM

Running (out of date) 46:47 [3] 10.4 km (4:30 / km) +100m 4:18 / km
shoes: Asics GT 1000 7 (heavies)

Easy meadows. Taking it easy since its a busy few days with travel, sessions and a long run

Sunday Jan 13, 2019 #

2 PM

Running (out of date) long 1:36:45 [3] 21.3 km (4:33 / km) +230m 4:19 / km
shoes: Asics GT 1000 7 (heavies)

Located a potential Fundee long run route out and back on the 'green' circular with a lap of Camperdown at the far end. The signposts for the green circular were mostly blue, and the ground was exclusively grey. Camperdown was quite nice though, pity its so far away and so full of unleashed dogs.

Feeling absolutely drained by the end. Not sure if taking food on long runs is cheating, but it would've made the last 5k back into town a lot less painful.

C • food 1

Saturday Jan 12, 2019 #

Running (out of date) intervals 1:09:20 [5] 16.4 km (4:14 / km) +80m 4:08 / km
shoes: Asics GT 1000 7 (heavies)

Intervals, mostly on the playing fields but then got bored/dark so moved to the cycle path.
8'[3'] 5(4'[1']2'[1']).

Running to feeling and heavy shoes on grass in the dark so that's the excuses section done.
Quite grindy especially through the 4s with those tiny recoveries making it feel a bit relentless.
Felt fab at the finish though, juice in the legs always satisfies

Friday Jan 11, 2019 #

2 PM

Running (out of date) 53:20 [3] 10.9 km (4:54 / km) +250m 4:23 / km
shoes: Asics GT 1000 7 (heavies)

Nice and easy. Better route today, cemeteries and hospitals providing a semblance of greenery and no fewer odd looks than is standard for Dundee. Hope this training log isn't haunted now

Thursday Jan 10, 2019 #

1 PM

Running (out of date) 1:08:07 [3] 14.9 km (4:34 / km) +120m 4:24 / km
shoes: Asics GT 1000 7 (heavies)

Trying out a new 'route' (A930 out-and-back). Still slightly in shock about just how awful Dundee is as a place to run.

C • try 2

Wednesday Jan 9, 2019 #

7 PM

Running (out of date) 40:11 [3] 9.1 km (4:25 / km) +100m 4:11 / km
shoes: Asics GT 1000 7 (heavies)

Short, easy, boring

Tuesday Jan 8, 2019 #

7 PM

Running (out of date) warm up/down 20:34 [1] 4.2 km (4:54 / km) +30m 4:44 / km
shoes: Asics Gel-DS 22 (flats)

WUP and false start

Running (out of date) intervals 41:37 [5] 9.5 km (4:23 / km) +80m 4:12 / km
shoes: Asics Gel-DS 22 (flats)

5 x 5'[1'] roughly at DVC meadows. Felt tough

Sunday Jan 6, 2019 #

11 AM

Running (out of date) long 1:43:44 [3] 21.5 km (4:49 / km) +320m 4:29 / km
shoes: Asics GT 1000 7 (heavies)

Long Mortonhall and then some fiddling around Burdiehouse with Fred. Legs not feeling too good and route was dodgy so pretty good fun.

Saturday Jan 5, 2019 #

3 PM

Running (out of date) tempo 1:18:24 [4] 18.0 km (4:21 / km) +100m 4:14 / km
shoes: Asics Gel-DS 22 (flats)

Nice afternoon out on the meadows with Fred. Warmed up up to his and down via links, then
20T from DVC @~3:30s
5x2'[1'] @~3:10sish but lots of hefty positive splits oopsy
then CD half lap and home.

Nice session (nicked from Nobby) and quite happy with paces and feeling all round.

Friday Jan 4, 2019 #

10 AM

Running (out of date) 1:00:37 [3] 13.2 km (4:36 / km) +160m 4:20 / km
shoes: Asics GT 1000 6 (heavies)

Several failed attempts to get going with a podcast, so eventually just had to run solo with internal monologue for company. Nice route through Hermitage, Braidburn, Craiglockhart, canal though. Would be nice to extend this out with a bit more time one day.

Wednesday Jan 2, 2019 #

3 PM

Running (out of date) long 1:39:57 [3] 20.6 km (4:51 / km) +340m 4:29 / km
shoes: Asics GT 1000 7 (heavies)

Turned into a long run with Eddie and Tom. Mortonhall and Meadows to make it up to the magic 20. Loving it

Tuesday Jan 1, 2019 #

Running (out of date) 50:45 [2] 5.1 km (9:57 / km) +40m 9:35 / km

Control collecting with Bigs

1 PM

Running (out of date) warm up/down 3:15 [1] 0.8 km (4:04 / km)

WUP

Sprint-O race 17:00 [5] 4.0 km (4:15 / km) +30m 4:06 / km

Resolution sprint. Good race on a good area. Not happy with my run though, one shocker costing almost a minute and plenty of general scrappiness left me well off the pace. Work to do.

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