Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Peds

In the 30 days ending Sep 30, 2020:

	activity	#	time	miles		km		+m	load
	Running	34	25:54:08	181.86	(8:33)	292.68	(5:19)	5052	489.4
	S+C	13	8:00:00						72.0
	Cycling	5	6:41:01						71.1
	Orienteering	6	5:50:15	30.41	(11:31)	48.94	(7:09)	1385	199.0
	Total	51	46:25:24	212.27		341.62		6437	831.5
averages - weight:62.4kg

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Wednesday Sep 30, 2020 #

9 AM

Running 11:34 2.21 km (5:13 / km)
ahr:122 max:136

To the gym.

S+C 40:00 [1]

Gym. Quite a lot of jumping and hopping today.

10 AM

Running 43:01 8.34 km (5:09 / km) +115m 4:49 / km
ahr:133 max:150

Post gym, up the bog with Carcas then some meadows solo. L patella pretty shaky to start with but warmed up nicely. Glutes and hammys feeling the gym but improved as it went on.

Tuesday Sep 29, 2020 #

6 PM

Running 1:07:33 14.23 km (4:45 / km) +113m 4:34 / km
ahr:143 max:178

4 x 5mins (1min) and 2mins of the 5th.
3:29s, 30s, 29s, 32s, 27s.
4 x 15s strides afterwards.
Legs not turning quite as easily as last week, quads a bit heavier, but still went with the same mindset of sticking with pack until it got too grindy. Stayed with spud, spender and dan for the first 2 but they pulled away a bit after that. Few feels from the shins now and again, but might not be anything as I did shin a few trees and rocks on Sunday.

Monday Sep 28, 2020 #

7 AM

Running 30:01 5.85 km (5:08 / km) +16m 5:04 / km
ahr:121 max:136 weight:62.1kg

MMMM, legs feeling good.

5 PM

Running 29:56 6.09 km (4:55 / km) +70m 4:39 / km
ahr:124 max:141

Knees not feeling too good, both patellas quite ropey but survived without any proper tweaks. Probably could have done with some quad rolling during the day. Feeling fit though.

6 PM

S+C 40:00 [1]

Sunday Sep 27, 2020 #

12 PM

Running 16:36 3.24 km (5:07 / km) +17m 5:00 / km
ahr:125 max:152 weight:62kg

Orienteering 44:09 7.08 km (6:14 / km) +172m 5:34 / km
ahr:169 max:176

Cambus O'May.
Started 1min behind spud, and classically headless chickened it and lost 1:20 to #1, then shaky to #2 as well, 30s. Somehow then caught spud at #5 who was having a mare and we got a good shift on through to 10, but then I started to get dropped up the hill to #11. The nav held up ok for the rest though and spud only pulled out 58 of the 60 seconds, happy days. 4th, +3mins to Pete, but 2nd fastest behind spud from 5 to the finish. Fitness looks ok, legs felt ok but not amazing.

Running 19:02 3.8 km (5:00 / km)
ahr:135 max:147

Saturday Sep 26, 2020 #

8 AM

Running 1:03:59 12.43 km (5:09 / km) +226m 4:43 / km
ahr:132 max:151

Pre brekkie shortonhall with spud. Legs took a while to warm up but felt decent once they did, bar some slightly heavy/domsy quads. Did the ridge scramble out of Blackford quarry which was fun.

4 PM

Note

90mins of tennis, with Davina against Sasha and Lucy. Very good fun in the sunshine, and won 7 - 5, 6 - 4. Was gonna double (little reverse taper experiment) but this was plenty for the legs.

Friday Sep 25, 2020 #

9 AM

Running 1:00:00 13.55 km (4:26 / km) +3m 4:25 / km
ahr:143 max:177 weight:62.3kg

16 x 200 (200 jog) at Saughton track.

Just wanted to get the legs moving fast but without working super hard, so settled on this. Split it into 4 sets, and kept the 200 jogs honest in 55 - 60s. Last set in spikes. Roughly 39s, 35s, 34s, 33s avg for each of the sets.

5 PM

Running 30:18 6.09 km (4:59 / km) +59m 4:45 / km
ahr:129 max:140

Triple links, legs feeling good. HR went a bit wacky 10mins in.

6 PM

S+C 40:00 [1]

Thursday Sep 24, 2020 #

7 AM

Cycling 1:37:23
ahr:119 max:148

38.2k +350m, 22.8kph
Pretty chilly morning, so headed up to Hillend to warm up, which worked, but then got cold again on the long downhill to Dalkeith CP. Warmed up again back through Craigmillar though, and didn't feel bonky at all by the end, fat burning abilities feeling good.

Wednesday Sep 23, 2020 #

8 AM

S+C 40:00 [1]
weight:62.8kg

Gym. Nice to be back, and very nice to have legs that just work, nothing particularly tight or sore, and could do box jumps and landings without worrying about the patellas etc

1 PM

Running 1:16:14 11.77 km (6:29 / km) +469m 5:24 / km
ahr:134 max:166

Seat with Spender, Thompas and Gregor. Quite a steep, slow route today, but legs feeling solid if a little heavy, especially towards the end. Highlight was passing some help yourself apples in Duddingston so was nicely fueled for MFD.

Tuesday Sep 22, 2020 #

Note
weight:62.9kg

6 PM

Running 1:01:53 13.2 km (4:41 / km) +123m 4:29 / km
ahr:147 max:181

5 x 4mins (1min) and then 90s of the 6th.
3:31s, 34s, 29s, 25s, 29s, 24s.

Really happy with that! Back on the classic killing fields with a pack of Sasha, Spender, AT and Thompas. Went in with the mindset of just running with the pack and and would stop whenever I got dropped or it got too grindy. Felt good from the start, quads still a little sore but legs turning easily and sat on Sasha feeling comfy, and was nice not looking at watch. Him and spender pulled away a bit on the last couple but stuck with spud and was working hard but not struggling. HR high, which is reassuring actually as it's been so low recently, and similar to the HRs of KF last year.

Monday Sep 21, 2020 #

3 PM

Running 31:02 6.52 km (4:46 / km) +4m 4:45 / km
ahr:126 max:140

Some quad DOMS kicking about but other than that felt really good, and legs were happily turning at a faster than usual pace. Weird, and I guess I can rule out the "about to get ill" reason for feeling so bad yesterday.

6 PM

S+C 40:00 [1]

Legs feeling fairly solid

Sunday Sep 20, 2020 #

10 AM

Running 9:38 1.55 km (6:13 / km) +79m 4:57 / km
ahr:124 max:144

Running 1:07:27 11.8 km (5:43 / km) +747m 4:20 / km
ahr:164 max:174

Scottish Hill Champs.

Grim. Well I'm glad I finished even if it was just for the view.

Off the start it felt faster than I'd have liked and the main pack of people I'd have hoped to be near got a little gap. Closed up a bit on James and Ruaridh on the tarmac road 3k in, still feeling nicely in control, and with a decent gap behind. As soon as we hit some uphill gradients though I started to go backwards, legs just had nothing, quads especially. Maybe they got ruined by the 400m of descending on gravel track at 3:00s right at the start. Scout Adkin came past, and then Holly Page and couldn't stick with them, and so was already starting to think quite negatively and couldn't trick myself I was just saving something for the big climb.

Remember thinking that I probably had at least 2 x the seat left in terms of uphill and strongly considered dropping out, and wondered if there was something wrong with me. Had some walking breaks for the first time but the quads felt even wobblier walking than running. HR was back down approaching easy run levels but just couldn't move my legs. Anyway, plodded on, getting overtaken by Cat Graves and plenty others, and then about 1k from the top turned round and saw Grace closing in, so staying ahead of her became the goal. Managed a return to jogging and held on, and once at the top the views were very nice indeed.

Still felt a bit like passing out for a few mins after but got going on the downhill and had maybe slightly improved by the bottom, only to be fully revived by Stirling maccies a couple hours later.

C • Offended 2

Running 47:50 7.51 km (6:22 / km)
ahr:117 max:136

Jog back down

Saturday Sep 19, 2020 #

8 AM

Running 29:53 6.02 km (4:58 / km) +45m 4:47 / km
ahr:127 max:143

Triple links, feeling good.

Friday Sep 18, 2020 #

8 AM

Running 30:08 5.9 km (5:07 / km) +25m 5:00 / km
ahr:123 max:141

Easy meadows with spud.

7 PM

S+C 15:00 [1]

Little bit of core

Thursday Sep 17, 2020 #

5 PM

Running 13:25 2.44 km (5:30 / km) +64m 4:52 / km
ahr:118 max:136

Orienteering 56:26 7.7 km (7:20 / km) +222m 6:24 / km
ahr:142 max:158

Polmaise

Running 10:58 1.69 km (6:30 / km) +24m 6:04 / km
ahr:117 max:144

Wednesday Sep 16, 2020 #

10 AM

Running 16:57 3.18 km (5:20 / km) +92m 4:40 / km

Hanging controls for the taster session. Cut it a bit fine so slightly faster than it would have been.

4 PM

Running 59:48 11.78 km (5:04 / km) +283m 4:32 / km
ahr:141 max:178

Small taper hills session on Galloping Glen with AJ.
4 x 2mins, 2 x 1min, 2 x 30s, with fairly quick recoveries, especially the 2mins. Legs not feeling the best though, just a bit heavy and sluggish, and was a few metres behind AJ on most of the reps. 30s felt slightly better.

6 PM

S+C 25:00 [1]

Just the core, no legs

Tuesday Sep 15, 2020 #

7 AM

Running 1:12:38 11.26 km (6:27 / km) +403m 5:28 / km

With Felix (and robbie for a bit) for the first 5 or so of his 20 miles on the seat. Pretty warm and sweaty but other than that very enjoyable and felt fine pre brekkie. Forgot HRM so guessed the zones.

3 PM

Note

Hour of tennis with Davros, very nice to play again for the first time in a few years. Serving well, but lots of unforced errors in general still. Lost 6 - 4.

Monday Sep 14, 2020 #

8 AM

Running 32:14 6.05 km (5:20 / km) +28m 5:12 / km
ahr:121 max:134

MMMM, legs heavy and a little tight but otherwise feeling in pretty good shape after yesterday.

5 PM

Cycling 35:26
ahr:122 max:157

14.8k, +230m, 23.3kph
Couple seat laps on a beautiful afternoon. Legs feeling alright and going decently up the climbs, out the saddle all the way up.

6 PM

S+C 40:00 [1]

Sunday Sep 13, 2020 #

10 AM

Running 2:04:48 22.52 km (5:32 / km) +578m 4:55 / km
ahr:142 max:169

My first Pentlands from home, just with AJ for the majority after a big mix up in the hermitage. Spud stopped for a pee, me and AJ waited, then spud ran off in the opposite direction to the boys, and then disappeared, and we never saw any of them again. A good run though anyway, incredibly windy on the hills. Legs tired and sore by the end but no injury worries.

Saturday Sep 12, 2020 #

10 AM

Running 16:46 2.93 km (5:44 / km) +109m 4:50 / km

Orienteering 44:23 7.65 km (5:48 / km) +244m 5:00 / km
ahr:164 max:175

Mass start relay training on Kinnoull Hill. Another fun one, no big mistakes just a few scraps and a couple rogue routes. Did get binned up a big hill near the end though.

Running 11:01 1.84 km (5:59 / km) +33m 5:30 / km
ahr:127 max:143

Friday Sep 11, 2020 #

8 AM

Running 1:01:58 10.05 km (6:10 / km) +347m 5:15 / km
ahr:138 max:170

Pre breakfast seat climbs. Same route as last Saturday and felt better this time round, not even too hungry by the end. Legs all good niggle-wise, but quads taking a beating as usual.

6 PM

S+C 40:00 [1]

Thursday Sep 10, 2020 #

10 AM

Cycling 2:10:20
ahr:119 max:155

52.5k, +510m, 22.2kph
Out to Gladhouse for the first time. The way out wasn't particularly enjoyable grinding into a headwind on the main roads, but once near Gladhouse it was better. Missed a turn though and ended up on my way round the back of the res, which involved a couple of fields of off-roading. Felt a bit tired but thankfully it was downhill most of the way back, although was a grind back up past Gilmerton.

Wednesday Sep 9, 2020 #

8 AM

Running 30:10 5.95 km (5:04 / km) +28m 4:57 / km
ahr:126 max:145

Easy meadows with the boys, legs feeling unexpectedly good.

12 PM

S+C 40:00 [1]

Getting it done earlier as going orienteering later. Also did 3 sets of 9 exercises not 8 because I can't count.

5 PM

Running 12:23 [1] 1.98 km (6:15 / km) +35m 5:45 / km
ahr:112 max:125

Orienteering 59:54 7.91 km (7:34 / km) +124m 7:01 / km
ahr:144 max:163

Easy effort O in Gallamuir, which was sort of like a grotty southern forest but also quite tricky with loads of bushes and some tiny pits hidden in the ferns. Ran a gaffled course with spud which was good fun. Nav mostly ok once I got into the map.

Tuesday Sep 8, 2020 #

3 PM

Running 51:23 11.09 km (4:38 / km) +4m 4:37 / km
ahr:144 max:182

With a nice group of boys at Saughton but Finn, Dan and Sam were doing fast 400s which I didn't fancy so I joined Tom for a "tempo" which basically turned into a hard 3k. PB of 9:54 which I'll take for windy Tuesday afternoon with domsy legs (L glute mainly). Tom lead the first lap then I lead the rest. Then took a nice recovery and spiked up (put track spikes in my XC shoes) for 3 x 200 in 33, 31, 32 and a 400 in 64. So yeah bit of a strange session but I worked hard and ran fast so happy days.

C • Spike 2

Monday Sep 7, 2020 #

8 AM

Running 30:00 5.6 km (5:21 / km) +5m 5:20 / km
ahr:122 max:141

MMMM, bit tired but legs alright.

5 PM

Running 30:00 5.93 km (5:03 / km) +55m 4:50 / km
ahr:127 max:147

Triple links, similar feels to this morning.

C • Triple links 8

6 PM

S+C 40:00 [1]

Insta-DOMS from kossacks

Sunday Sep 6, 2020 #

11 AM

Running 19:38 3.15 km (6:14 / km) +236m 4:32 / km
ahr:135 max:148

Up the hill.

Orienteering 1:21:00 9.56 km (8:28 / km) +389m 7:02 / km
ahr:148 max:161

Långpass on Drummond Hill, trying to take it easy but pretty tough and steep in places. Tekkers not the best.

Running 19:22 3.89 km (4:58 / km)
ahr:126 max:141

Back down.

Saturday Sep 5, 2020 #

8 AM

Running 1:03:42 10.05 km (6:20 / km) +348m 5:24 / km
ahr:141 max:172

Some pre brekkie seat climbs to start the day. Pushed up the wall on mfd a bit. Taking the descents very easy, although legs coping slightly better than last week on the seat.

5 PM

Running 28:08 5.6 km (5:01 / km) +41m 4:51 / km
ahr:131 max:148

Little dub round the meadows, legs feeling really good actually and nice to shake the seat out the quads. Didn't find gps til halfway though so have estimated the distance.

Friday Sep 4, 2020 #

11 AM

Cycling 1:40:40
ahr:118 max:150

36.2k, +390m, 20.6kph
Enjoyable spin round the Pentlands loop anticlockwise. Stuck some tunes in on the off road bits which helped make the massive headwind up past Harlaw slightly less grim. Legs a little tired but fine.

6 PM

S+C 40:00 [1]

Thursday Sep 3, 2020 #

9 AM

Running 19:56 4.05 km (4:55 / km) +37m 4:42 / km
ahr:134 max:148

A couple warm and sunny laps of the links to shake out the legs.

6 PM

Running 13:31 2.48 km (5:27 / km) +87m 4:38 / km
ahr:130 max:148

Orienteering 1:04:23 9.04 km (7:07 / km) +234m 6:18 / km
ahr:163 max:178

4 x ~2k O intervals at Fairy Knowe and Doon Hill, with Spud, GG and Spongey.

Really good training, very much enjoyed. Tekkers not always the best though, found myself off the front on both the first two ints and bottled it with slower lines or little misses both times. Also got lost on the 3rd one and safety bearing'ed it out from halfway so I could rejoin for the last one. Really happy with the terrain fitness today though.

Running 10:31 1.86 km (5:39 / km) +20m 5:21 / km
ahr:127 max:139

Wednesday Sep 2, 2020 #

10 AM

Cycling 37:12
ahr:109 max:146

14.6k, +240m, 20.8kph
Couple seat laps, kept it short as been feeling a bit wiped out after yesterday's effort. L knee weak but improving as it went on.

6 PM

S+C 40:00 [1]

Louise's core set. Felt alright, and legs and body feel more recovered now.

C • Louise's core set 2

Tuesday Sep 1, 2020 #

9 AM

Running 1:18:46 17.18 km (4:35 / km) +82m 4:29 / km
ahr:148 max:178

40min tempo/subT round the killing fields.

Didn't feel great beforehand (+ some kossack-induced DOMS) and nearly called it off after the WU so very happy get it done. Kept it controlled for 5 laps at ~3:57s then pushed the last 5mins pretty hard at ~3:40s. 4 strides after and then a classic bonky WD back home.

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