Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Peds

In the 31 days ending Aug 31, 2019:

activity	#	time	miles		km		+m	load
Running	29	20:26:58	136.04	(9:01)	218.93	(5:36)	4983	452.6
Orienteering	12	8:22:56	44.18	(11:23)	71.11	(7:04)	1417	362.8
Cycling	6	4:14:00						63.5
S+C	17	2:50:00						25.5
Total	55	35:53:54	180.22		290.04		6400	904.3

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Saturday Aug 31, 2019 #

7 AM

Running 15:45 2.41 km (6:32 / km) +103m 5:23 / km

Shakeout. Still feeling a little groggy but slightly better than yesterday so looks like the fell race is go.

1 PM

Running 6:14 [2] 1.09 km (5:44 / km) +40m 4:51 / km

Running 38:23 8.73 km (4:24 / km) +248m 3:51 / km

Blackshaw Head Fete Fell Race.
Last one of the season for me so thought I'd give it a proper go and try to stick with Martin from the start, rather than my usual, more sensible, start. The two of us got a gap early on, then I just about held on on the grindy gradual climb. Felt good along the flat at the top and took the lead, which I held until the end of the moor, at which point Martin descended like a stone and quickly left me behind. Lost more time on some lethal wet flagstones and so by the final climb I had a guy closing in behind. He was much stronger and I was dying, so when he came past I had no fight left to stick with him. So 3rd. A rather painful way to achieve the same outcome as most of the other races this summer.

Running 10:09 [2] 1.64 km (6:10 / km) +25m 5:44 / km

9 PM

Note

Absolutely knackered. Skipping core.
Also I've slightly tweaked my L hamstring (inside, bottom), opposite leg to after Crow Hill. Expecting it to be fine to jog slowly on but may as well log it.

Friday Aug 30, 2019 #

11 AM

Running 1:00:17 9.91 km (6:05 / km) +339m 5:12 / km

Picked up a little cold and felt tired so stuck some tunes in and plodded away. Hoping to do a fell race tomorrow but will see how I feel.

9 PM

S+C 10:00 [1]

Core

Thursday Aug 29, 2019 #

7 AM

Running 39:21 7.74 km (5:05 / km) +90m 4:48 / km

Easy round the local section of Sherwood forest from grandad's. Nice morning, and I was very much enjoying it until the last 10mins which was v overgrown. Suppose I am in the east Midlands so should expect my fair share of nettle stings. Legs felt good, even the calves and shins which is pleasing.

9 PM

S+C 10:00 [1]

Core. 45s planks

Wednesday Aug 28, 2019 #

10 AM

Running 53:41 11.07 km (4:51 / km) +43m 4:45 / km
ahr:147 max:183

At Grandad's so took the opportunity to hit up the track in Berry Hill Park for a few reps to try and kick the skog out my legs.
2 x 1k in 3:16, 3:13
2 x 600 in 1:50.6, 1:49.9
2 x 200 in 32.4, 31.0
All 2mins recovery.
Fairly pleased with them given the lack of speed in my training recently and the fact I was wearing vomeros. Kept it short so as to hopefully not wreck my calves.

6 PM

S+C 10:00 [1]

Core. Back at it after letting it drop in Gothenburg, started with 40/30s on the planks

Tuesday Aug 27, 2019 #

9 AM

Running 48:29 9.25 km (5:15 / km) +169m 4:48 / km
ahr:142 max:170

Easy round the cycle path and Brearley fields then finished up with 5x20s hill sprints (1:30). Legs felt really nice and strong actually actually after all the terrain munching. The hills felt like hard work especially with the sun but they shouldn't take too much out of me so planning on sessioning tomorrow I think.

4 PM

Cycling 48:00 [2]

Very standard, taking it easy. Pondered whether or not it's correct to call this a double.

Monday Aug 26, 2019 #

11 AM

Running 34:02 6.04 km (5:38 / km) +54m 5:24 / km
ahr:136 max:166

Lovely recovery jog with Joe, Matt and Harry on a mix of gravel tracks and beautiful singletracks. Toasty out so straight into the lake after which topped things off very nicely.

Sunday Aug 25, 2019 #

9 AM

Running 10:24 [2] 1.87 km (5:34 / km) +34m 5:06 / km
ahr:130 max:146

Orienteering 1:06:48 8.99 km (7:26 / km) +147m 6:52 / km
ahr:167 max:185

Goteborg O meeting - long.
Last of the scandi O for another year, and today finished it off well with a properly tough one, perhaps the skoggiest terrain all summer. Basically loads of heathery and rocky semi open mixed in with those bushy marshes.
I was alright apart from losing 5mins to #5 with a big parallel error. Ended up 6th, 5mins down on Joe in 2nd, 10 on the winner.

Running 9:25 [2] 1.39 km (6:47 / km)
ahr:157 max:167

WD.

At the start of the week I planned to run for no more than 9 hours. Didn't really think about it and ended up running for 9:00:09, I'll take that

Saturday Aug 24, 2019 #

10 AM

Running 10:26 [2] 1.88 km (5:34 / km) +10m 5:25 / km

Orienteering 14:43 3.38 km (4:21 / km) +32m 4:10 / km

Goteborg O meeting - sprint, 2nd.
Much better today, although still a few bits of small scrappiness, 10s at 7 the only real mistake. First 2/3rds was normal sprint and then the last 3rd was forest which was good fun, although I wasn't a fan of having to wear inov8s on the tarmac section, could almost taste the shin splints on their way.

Running 10:03 [2] 1.83 km (5:29 / km)

Friday Aug 23, 2019 #

10 AM

Running 15:08 [2] 2.96 km (5:07 / km) +43m 4:46 / km
ahr:146 max:166

Shakeout.
Who puts a middle race in the evening?

5 PM

Running 9:37 [2] 1.68 km (5:43 / km) +35m 5:10 / km
ahr:137 max:164

Orienteering 29:49 3.93 km (7:35 / km) +98m 6:45 / km
ahr:155 max:177

Goteborg O meeting, middle. Not good, not good at all.
Problems started from the start, didn't even think about routechoice to 1, just set in the mindset of going straight everywhere. Was green and craggy and I missed the control. Great. Then on the way to 4 I stepped on some nice looking moss and went thigh deep into water. Crawled/swam my way through eventually but it took an age.

After that I'd lost the motivation and drive to fight through the rough stuff and made a few more misses along the way too.

5mins down on Joe, and got beat by Ryan and Stan. I need to sort myself out for the next two days, and then also try and work out how on earth to run a middle in rough terrain.

Running 9:54 [2] 1.64 km (6:03 / km) +2m 6:01 / km

Thursday Aug 22, 2019 #

11 AM

Orienteering 33:47 3.79 km (8:56 / km) +46m 8:25 / km
ahr:154 max:170

Middle style on Ojersjo. Did some good bits of compass work but also a couple mistakes in there too. Very skoggy terrain indeed.

Not wanting to overdo things with racing for the next 3 days, so today and yesterday have been pretty short. Then hopefully I won't be knackered next week and can carry on training as normal

Wednesday Aug 21, 2019 #

12 PM

Orienteering 59:01 7.17 km (8:14 / km) +126m 7:34 / km
ahr:153 max:175

Trying to take it easy round some long/short legs in Lexby. As usual though my nav wasn't great when taking it easy - got actually lost for the first time in a while. Eventually just went back to the previous control and tried again, and was decent after that for the rest

Tuesday Aug 20, 2019 #

9 AM

Running 40:29 6.88 km (5:53 / km) +112m 5:27 / km
ahr:146 max:166

Easy jog round some trails with Finn, no orienteering this morning to save the energy and focus for some hard relay training this evening.

6 PM

Running 17:28 [2] 2.64 km (6:37 / km) +49m 6:03 / km

Orienteering 47:55 6.87 km (6:58 / km) +109m 6:28 / km
ahr:151 max:184

O-ints with Savedalens. Did 3 loops of about 16mins, not navving as well as I'd have liked but still some good bits. Worked pretty hard physically, head to head with a few scandis, Joe, Finn and also Stan who produced some naughty terrain pace.

Running 13:48 [2] 2.17 km (6:21 / km) +37m 5:51 / km

Monday Aug 19, 2019 #

9 AM

Running 12:30 2.09 km (5:58 / km) +50m 5:20 / km
ahr:136 max:152

Orienteering 37:45 4.67 km (8:05 / km) +61m 7:35 / km
ahr:152 max:177

Hanging controls for a no compass exercise. Map was rotated and North lines etc taken off so I couldn't use a compass even if I'd wanted to. Was pretty clean in the end, good stuff.

Running 11:20 [2] 2.03 km (5:35 / km) +48m 4:59 / km
ahr:168 max:182

WD.
My watch often says super high HRs for WDs but I wore the strap today and I'm pretty sure I wasn't warming down at a tempo effort, hmm.

12 PM

S+C 10:00 [1]

Core

3 PM

Orienteering 1:19:49 9.4 km (8:29 / km) +267m 7:26 / km

More bashing through the skog, which this time was particularly moist and grimy.
First some control picking in a patch of semi open (2.9k, 26mins) and then some long legs (5.3k, 46mins) and then a WD to the bus. Collecting controls so stop/starty again, and sadly I wasn't orienteering quite so well as this morning.

Sunday Aug 18, 2019 #

5 PM

Orienteering 32:52 5.07 km (6:29 / km) +89m 5:58 / km
ahr:144 max:167

An easy intro back into the Göteborg skog.

Saturday Aug 17, 2019 #

11 AM

Running 55:54 9.03 km (6:12 / km) +378m 5:07 / km
ahr:145 max:165

Felt tired and calves tight but at least the sun was out.

10 PM

S+C 10:00 [1]

Core

Friday Aug 16, 2019 #

5 PM

Running 35:09 6.05 km (5:49 / km) +143m 5:12 / km
ahr:138 max:157

Headed out into the rain after woc, stuck some tunes in and ended up feeling great. Legs feeling yesterday, calves especially.

9 PM

S+C 10:00 [1]

Core

Thursday Aug 15, 2019 #

12 PM

Running 1:03:39 13.15 km (4:51 / km) +190m 4:31 / km
ahr:149 max:178

Messed up slightly by doing a bit much in the past few days to do 20k today so I settled for 20 minutes of tempo instead, and then 5 x ~20s hill sprints afterwards. All ok but could tell I've not run fast much in a while, legs getting a bit tight. 3:45s for the tempo.

5 PM

Cycling 44:00 [2]

Standard 15k, +300m.
Was on the tail of a professional looking guy with a fancy bike down Scout Rd and decided to have some fun up the bottom section of Cragg, always fun when you look like a punter, still with the carrier rack on the back of my bike. Overtook at the start and got some power on, and when he re-overtook his glance at my feet to check that yes I was wearing vomeros made my day. Put in an effort and stayed close for 2mins but sadly couldn't muster enough power to complete the fun before I trundled off home.

11 PM

S+C 10:00 [1]

Core. Almost forgot about it... but no

Wednesday Aug 14, 2019 #

10 AM

Running 47:42 8.86 km (5:23 / km) +130m 5:01 / km
ahr:137 max:161

Recovery miles + 4x15s relaxed strides. Ran for the first half with dad then added a bit more and did the strides. Back in time for a day of watching woc long.

9 PM

S+C 10:00 [1]

Core. Up to 50s planks

Tuesday Aug 13, 2019 #

11 AM

Cycling 45:00 [2]

Standard 15k, +300m loop after some gps watching

6 PM

Running 1:26:23 14.4 km (6:00 / km) +532m 5:04 / km
ahr:142 max:168

Club run + back up home at the end. Beautiful evening out on the moors with the sun shining and purple heather. Martin, Luke and I formed a little breakaway but still kept it fairly chill for the most part. Quads pretty tired but absorbing the descent nicely rather giving up and making my knees sore.

10 PM

S+C 10:00 [1]

Core

Monday Aug 12, 2019 #

10 AM

Running 54:52 10.59 km (5:11 / km) +123m 4:54 / km
ahr:142 max:164

Legs pretty tired but solid enough

9 PM

S+C 10:00 [1]

Core

Sunday Aug 11, 2019 #

8 AM

Running 1:30:36 15.82 km (5:44 / km) +486m 4:58 / km

SLR with Martin, Paul, Jack and Oscar the dog, starting from Martin's house in Luddenden. Wet, windy and muddy. Not done many long runs recently and my legs felt it - sore knees and tight calves by the end.

Cycling 20:00 [2]

9 PM

S+C 10:00 [1]

Core. Tried getting through it with minimal faffage and took 12mins so 10 is probably about right for working time.

Saturday Aug 10, 2019 #

10 AM

Running 51:36 9.44 km (5:28 / km) +233m 4:52 / km
ahr:143 max:176

Canal to Hebden then a nice grindy long climb up Horsehold. Would be a good one on a bike - about 800m at 15%, then some cobbles then 5% to the top. Raining the whole time but at least the hamstring was almost perfect

9 PM

S+C 10:00 [1]

Core

Friday Aug 9, 2019 #

11 AM

Running 28:18 4.08 km (6:56 / km) +173m 5:43 / km
ahr:137 max:162

Just a short one but added some sections of terrain. Hamstring better than yesterday

9 PM

S+C 10:00 [1]

Core

Thursday Aug 8, 2019 #

10 AM

Running 36:36 6.19 km (5:55 / km) +94m 5:30 / km
ahr:126 max:156

Hamstring giving me a speed limit of about 5:30s but I decided it was still useful to get a jog in. Don't think I made it any worse and optimistic it'll improve with each day. Also fresh vomeros - hope to get another 1000k on them

9 PM

S+C 10:00 [1]

Core

Wednesday Aug 7, 2019 #

5 PM

Cycling 53:00 [2]

A very gentle bimble round some lanes, hamstring ok cycling but a day off running to be safe

9 PM

S+C 10:00 [1]

Core

Tuesday Aug 6, 2019 #

6 PM

Running 14:05 [2] 2.14 km (6:34 / km) +49m 5:54 / km
ahr:128 max:151

WU down to royd

Running 34:53 7.39 km (4:43 / km) +278m 3:58 / km
ahr:173 max:181

Crow Hill Reverse Fell Race
Well I was all set (changed and heading out the door) to go to the usual club run for a nice jog, when I saw that there was a fell race on. Once I'd seen it there was only one outcome, especially as it's (equal) closest to my house I believe.

Max W and Martin H were there but no-one else that I recognised as speedy. Set off very casually which was great - chatting away for the first 2mins and then I let the two of them go. Then I could hopefully just cruise round for 3rd. Unfortunately a bingley guy stuck annoyingly close behind and so I had to work a bit. A little R hamstring tweak near the top reminded me I was being a little stupid, but then this bingley guy could descend as well and so it was a bit quicker than I'd have liked. Won some chocolate and some chocolate flavoured tea bags. Worth it? Meh, was still fun.

Running 9:00 [2] 1.44 km (6:15 / km) +19m 5:52 / km
ahr:126 max:141

WD with Martin and Max

Running 17:02 [2] 2.0 km (8:30 / km) +141m 6:18 / km

At least I could squeeze my winnings into a bumbag for the jog home. Daisy Bank wasn't actually as grim as expected and I felt alright. Hamstring ok when jogging along slowly but a couple twinges too

Monday Aug 5, 2019 #

10 AM

Running 53:07 10.52 km (5:03 / km) +134m 4:45 / km
ahr:140 max:160

Flat miles, felt good for most of it but the tiredness well and truly hit by the end. A few niggles but nothing too worrying

8 PM

S+C 10:00 [1]

Core

Sunday Aug 4, 2019 #

3 PM

Cycling 44:00 [2]

Just the standard short loop to get something in today, 15k, +300m. Legs really strong and solid which is nice

8 PM

S+C 10:00 [1]

Core. Shock to the system after over 2 weeks off, 45/30s on the planks.

Did some calf raises too, L calf noticeably weaker/tighter than R, and then an hour of much needed stretching and rolling

Saturday Aug 3, 2019 #

10 AM

Running 12:16 [2] 1.85 km (6:38 / km) +104m 5:10 / km
ahr:139 max:168

Orienteering 25:23 [4] 4.79 km (5:18 / km) +110m 4:45 / km

Day 6 - middle on Grandtully.
Pretty good apart from a 30-40s miss on 12. Legs felt good and was running well, and checking my compass just enough to pick the right elephant track. 3rd, over a minute behind Joe and AT though.

Running 10:33 [2] 1.75 km (6:01 / km) +27m 5:35 / km
ahr:148 max:167

Friday Aug 2, 2019 #

12 PM

Running 14:49 [2] 2.01 km (7:23 / km) +147m 5:24 / km
ahr:137

Orienteering 16:00 2.11 km (7:36 / km) +72m 6:29 / km
ahr:148 max:181

Day 5 at Craig a Barns - rtd
Started quite well, got top 3 splits on all of the 5 controls I did and was leading by 40s at #5, but then I made an absolute howler of a mistake to #6, complete wrong hill type boy. Realised after ~4-5mins and then decided that I didn't really want to destroy myself round the rest of it for a (probably) bad result. In the end Dan won by 7 mins and so if I'd got my act together I might've ended up 2nd still. But on the other hand, my brain was clearly not working great and I would probably have started to feel knackered and demoralised after making the mistake.
I hate retiring, and normally not a fan of people retiring cause they've made a mistake but I couldn't find a reason to carry on today. Sad to see my streak of never retiring go :(

Running 11:36 [1] 1.82 km (6:23 / km)

Walked back past the start feeling very sorry for myself and then jogged back

Thursday Aug 1, 2019 #

1 PM

Running 13:30 [2] 2.17 km (6:14 / km) +69m 5:22 / km
ahr:128 max:144

Orienteering 59:04 10.94 km (5:24 / km) +261m 4:49 / km
ahr:164 max:190

Day 4 at Cultuechar and Dron.
Most of the nav was very straightforward so ran this pretty much with a fell race mindset. Some excitement came when I caught an Australian, he said "this is sh*t" as I came past and we had a nice little chat before I went back to flogging myself. I did lose some time on 12 - had decided on climbing to the fence after the crossing point but should've gone round the track when I saw how horrible the terrain was. Missed the control by 20-30s too. Annoying, as I ended up 20s down on Dan. 2:30 to Tom W though which was out of reach for me today

Running 8:29 [2] 1.28 km (6:36 / km) +1m 6:34 / km
ahr:150 max:159

WD.
So dead. Also R hip flexor giving me some grief, felt it a little after the run yesterday but then was fine during the race.

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