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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ȷames

In the 31 days ending Aug 31, 2020:

activity # timemileskm+mload
  Running (out of date)14 16:15:50 130.12(7:30) 209.4(4:40) 3070399.1
  Cycling2 2:20:0049.0
  Sprint-O3 1:25:33 11.74(7:17) 18.9(4:32) 11037.4
  Total19 20:01:23 141.86 228.3 3180485.6

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Monday Aug 31, 2020 #

6 PM

Cycling 40:00 [3]

spin

Sunday Aug 30, 2020 #

9 PM

Running (out of date) 2:00:34 [3] 23.3 km (5:10 / km) +650m 4:32 / km
shoes: Asics GT 1000 8 (heavies)

Big Pentlands Run

Saturday Aug 29, 2020 #

9 PM

Running (out of date) intervals 1:08:14 [5] 15.4 km (4:26 / km) +210m 4:09 / km
shoes: Asics Gel-DS 22 (flats)

KF reps. Should probably suck up the extra 10min WUP/CD to train here more often.

5 * 1k[90''] @3:17-19
[some time]
5 * 1'Hill [~90'' jog down]

Turns out the pacing was really good, although I got badly pranked by my watch on the 5th rep which said I was going at 3:40s+ and then beeped on 3:19.

Friday Aug 28, 2020 #

9 PM

Running (out of date) 1:01:42 [3] 13.5 km (4:34 / km) +200m 4:15 / km
shoes: Asics GT 1000 8 (heavies)

...and a faster, hillier, almost-as-long, Friday recovery run. Round the seat, meadows, Astely Ainslie.

Thursday Aug 27, 2020 #

1 PM

Running (out of date) 1:13:01 [3] 16.0 km (4:34 / km) +160m 4:21 / km
shoes: Brooks Ravenna 10 (lightweight

Bit of a weird week this, just trying to be careful on the knees while still ramping back up to a respectable weekly mileage. Somehow that equated to a slow Thursday long run of 16km...

Wednesday Aug 26, 2020 #

1 PM

Running (out of date) intervals 45:33 [4] 10.4 km (4:23 / km) +80m 4:13 / km
shoes: Asics Gel-DS 22 (flats)

3 * 3'[1'] @ 3:10-25
3 * 2'[1'] @ 3:15-23
3 * 1'[1'] @ 3:10-3:20

Still trash at pacing, still in fairly rubbish shape, but actually felt quite good. SSCM

Sunday Aug 23, 2020 #

5 PM

Running (out of date) 1:13:01 [3] 16.2 km (4:30 / km) +240m 4:12 / km
shoes: Brooks Ravenna 10 (lightweight

That's, erm, not a very long long run. Probably for the best for the knees, which are def a bit pre-ITB unstable

Saturday Aug 22, 2020 #

12 PM

Sprint-O 24:33 [3] 5.7 km (4:18 / km) +40m 4:10 / km
shoes: Brooks Ravenna 10 (lightweight

Bughtlin Sprintelope.

What a class area. Relentlessly intricate and completely irregular, can't believe I've only been here twice! Thought I was making howlers but post-race only really one mistake, the rest just hesitations and poor micro-routechoices.

Quite happy with that, even happier that the knee recovered overnight. A bit of dull aching on both sides, but I'll take that over one side not bending at all. Reduce mileage targets for a few weeks just in case, though.
1 PM

Sprint-O 31:00 [3] 6.6 km (4:42 / km) +70m 4:28 / km
shoes: Brooks Ravenna 10 (lightweight

Top-secret test-running of some high-class sprint-O in the Edinburgh area. Not as good as the morning run out - wearying legs and mind gave a slower pace and some sillier errors. All good practice though.

Friday Aug 21, 2020 #

Note
(rest day)

Planned rest day, and knee unexpectedly swollen up and locked out after yesterday so wasn't exactly mobile anyway. Not a clue what happened apart from smacking it on the gravel when legs and brain had different ideas about which way to go...

Holly diagnosed fluid + some sort of tear, Mum diagnosed bruising + hypochondria. Loosened up a lot through the day and only a bit uncomfortable to run on next day, so we'll go with the qualified doc this time.
C • My diagnosis is stop being ... 2

Thursday Aug 20, 2020 #

5 PM

Sprint-O 30:00 [4] 6.6 km (4:33 / km)
shoes: Brooks Ravenna 10 (lightweight

Aviemore Sprint.

Stealing times and distances (inc. WUP/WD) from Bigby's strava so most likely ran longer and slower.

Long drive for a short race, but fantastic planning so def worth it. Completely undone by the intricate section off the start, bottled the long-leg route choice, decked it doing a 180 to avoid the artificial barrier. So not exactly elegant orienteering, but much learning generated and great to see everyone.

Wednesday Aug 19, 2020 #

Note
(rest day)

Extra day off - worried about ITB

Tuesday Aug 18, 2020 #

1 PM

Running (out of date) intervals 1:01:16 [4] 13.6 km (4:30 / km) +110m 4:20 / km
shoes: Brooks Ravenna 10 (lightweight

2M [90''] 1200 [90''] 1200 [90'']...

Didn't quite go to plan with some nerve pinging and a lack of road after the second of meant-to-be 4 1200s. Jogged it off and picked up a third 1200, then home.

Bit annoying to bail on a session like that but paranoid about ITB. Should've just lapped the road instead of going xc too - many gates made sessioning a bit tiresome.

Monday Aug 17, 2020 #

10 AM

Running (out of date) 1:01:44 [3] 10.3 km (6:00 / km) +360m 5:06 / km
shoes: Brooks Ravenna 10 (lightweight

vv easy with Chris on some chunky climbs. Boy's got decent legs for a Frisbee player tbf

Sunday Aug 16, 2020 #

10 AM

Running (out of date) 1:32:37 [3] 19.8 km (4:41 / km) +430m 4:13 / km
shoes: Brooks Ravenna 10 (lightweight

Big seat job.

Saturday Aug 15, 2020 #

7 PM

Running (out of date) 55:00 [3] 12.7 km (4:20 / km) +90m 4:11 / km
shoes: Brooks Ravenna 10 (lightweight

2 * 4kT [5'] @3:43 & 3:39.
Nothing special.

Thursday Aug 13, 2020 #

9 AM

Running (out of date) long 1:18:19 [3] 17.8 km (4:24 / km) +150m 4:13 / km
shoes: Brooks Ravenna 10 (lightweight

Wednesday Aug 12, 2020 #

3 PM

Running (out of date) 50:15 [2] 10.2 km (4:56 / km) +120m 4:39 / km
shoes: Brooks Ravenna 10 (lightweight

Tuesday Aug 11, 2020 #

6 PM

Running (out of date) 50:53 [3] 11.9 km (4:17 / km) +80m 4:08 / km
shoes: Asics Gel-DS 22 (flats)

4 * (1km[60''], 400m[2'])
Ks @3:26-34
400s @3:14-28

Bit slow, don't mind that.

Monday Aug 10, 2020 #

2 PM

Cycling 1:40:00 [3]

Sunday Aug 9, 2020 #

5 PM

Running (out of date) long 1:23:41 [3] 18.3 km (4:34 / km) +190m 4:21 / km
shoes: Brooks Ravenna 10 (lightweight

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