Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ȷames

In the 7 days ending Oct 21, 2017:

activity	#	time	miles		km		+m	load
Running (out of date)	7	4:32:30	37.16	(7:20)	59.8	(4:33)	380	121.9
Football	1	1:45:00						36.8
Stretching/Physio/Plyo	2	40:00						2.0
S&C	1	34:00						20.4
Total	10	7:31:30	37.16		59.8		380	181.0
[1-5]	10	7:11:30

2:21

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Saturday Oct 21, 2017 #

3 PM

Running (out of date) 1:01:37 [3] 13.2 km (4:40 / km) +170m 4:23 / km
shoes: Asics GT-1000 5 (heavies)

In Goring for Granny's 90th, so got myself some hills for the weekend :)))
Along the river, up towards Whitchurch hill, back down, home from Whitchurch.

Friday Oct 20, 2017 #

5 PM

Running (out of date) tempo 28:21 [4] 7.1 km (4:00 / km) +20m 3:56 / km
shoes: Asics GT-1000 5 (heavies)

Had planned something longer but ran out of time for that. Some sort of cross between short run, tempo and progression, with most of the pain but probably none of the training benefit :)

Basically ran out along the Fen Ditton route for slightly more than half the time I had before circuits, then tried to make it back in time

6 PM

S&C 34:00 [4]

CUOC circuits, better this week.

Stretching/Physio/Plyo 20:00 [0]

Aprés-circuit

7 PM

Running (out of date) warm up/down 3:51 [1] 0.7 km (5:30 / km) +10m 5:08 / km
shoes: Asics GT-1000 5 (heavies)

CD from circuits

Thursday Oct 19, 2017 #

5 PM

Running (out of date) 55:00 [3] 12.0 km (4:35 / km) +40m 4:30 / km
shoes: Asics GT-1000 5 (heavies)

Chill ungarmined Grantchester with an ever smaller group of Hareys, presumably the driving rain didn't help, but combo of darkness and settling into real work is probably gonna make these lonelier as weeks go by

still fun though :)

C • real work 2

7 PM

Stretching/Physio/Plyo 20:00 [1]

Physio

Wednesday Oct 18, 2017 #

Note
(rest day)

Would've run, but everyone's 2nd favourite Trump-era communications director is in town.

Mooch better than expected, good decision me :)

Tuesday Oct 17, 2017 #

4 PM

Football 1:45:00 [3]
shoes: Asics GT-1000 5 (heavies)

5 PM

Running (out of date) 36:02 [3] 7.3 km (4:56 / km) +30m 4:50 / km
shoes: Asics GT-1000 5 (heavies)

Bit late leaving football, but wasn't sure where I was going, asked various locals and felt like I went in a circle, but did find Coldham's Common eventually. Then couldn't find the orienteers :( getting dark and legs hurting, so just turned around and came home. Plan broken on day 2 lol

Monday Oct 16, 2017 #

Note
(rest day)

Spent yesterday drawing up a more regimented winter training plan which hopefully fits around work and CUOC/Hareys schedules. Mondays are rest days now :/

Sunday Oct 15, 2017 #

10 AM

Running (out of date) 1:24:34 [4] 18.9 km (4:28 / km) +110m 4:21 / km
shoes: Asics GT-1000 5 (heavies)

Hareys' Sunday long run.

Planned to do the 9-miler, but guess I missed the turning. Coton-Madingley-Girton-Histon. Steadily dropped by the group after Girton, and lost contact on the busway. Ended up asking locals for directions, but really enjoyed it.

Bit more tarmac than would've been ideal, think I might give the knees/shins (and legs in general) the day tomorrow.

11 AM

Running (out of date) warm up/down 3:05 [1] 0.6 km (5:08 / km)
shoes: Asics GT-1000 5 (heavies)

CD after finding 'card payment only' for brunch means debit/credit, not camcards. Too far in the bubble...

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