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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Peds

In the 31 days ending Jan 31, 2020:

activity # timemileskm+mload
  Running27 18:53:50 133.77(8:29) 215.29(5:16) 2502315.9
  Orienteering13 8:05:54 45.11(10:46) 72.59(6:42) 2039259.5
  S+C6 6:00:0054.0
  Swimming3 1:34:00 2.42(38:47) 3.9(24:06)27.3
  Spinning2 1:20:0018.8
  Total43 35:53:44 181.3 291.78 4541675.4
averages - weight:65.8kg

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Friday Jan 31, 2020 #

Note
(rest day)

Would normally SSS but got back from uni and just straight up cba. Probably not such a bad thing, plenty of stretching and yoga etc to do anyway, hips and hammies still tight.

Thursday Jan 30, 2020 #

7 AM

S+C 1:00:00 [1]
weight:65.8kg

All aboard the struggle bus
5 PM

Running 54:12 intensity: (17:00 @1) + (30:00 @2) + (7:12 @3) 10.42 km (5:12 / km) +67m 5:02 / km
ahr:136 max:169

Yet another training with old Spudnik Kipchungus, 4 in a row now. Checked out the course for Saturday then finished up with a few strides on the meadows. Windy.

Wednesday Jan 29, 2020 #

7 AM

Swimming 34:00 [2] 1.4 km (24:17 / km)

Managed to forget literally all my kit, but we made it work.
C • Ermmm 2
3 PM

Running 40:03 intensity: (4:00 @1) + (32:00 @2) + (4:03 @3) 7.76 km (5:10 / km) +36m 5:03 / km
ahr:139 max:154

Got a bit of a cold which is unsurprising, but life's too short to stop training every time you get a blocked nose. Weather was grim, but did bump into Spud which brightened things up. In other news, mega gym+hills combo-DOMS in hamstrings and hip flexors.

Tuesday Jan 28, 2020 #

5 PM

Running 1:18:09 intensity: (16:00 @1) + (36:00 @2) + (12:09 @3) + (9:00 @4) + (5:00 @5) 12.83 km (6:05 / km) +408m 5:15 / km
ahr:146 max:180

4 x 3mins (3mins), 4 x 30s (2mins) on the Crags.
A rather abrupt way to return from the plod life, last interval session was 4 weeks ago. Ran nicely with Noah, Davros and Spender. Hamstring was fine which was the main thing. Quads feeling it, and HR not getting super high.

Monday Jan 27, 2020 #

7 AM

Running 32:04 intensity: (28:00 @1) + (4:04 @2) 5.61 km (5:43 / km) +6m 5:42 / km
ahr:128 max:140

Solid plod to start the week. Didn't sleep great which is quite annoying. Also HRM going mental at the start so have adjusted the numbers a bit.
1 PM

S+C 1:00:00 [1]

Gym at 1, in a lab in JCMB at 2, completed it mate.
C • Interesting 8

Sunday Jan 26, 2020 #

1 PM

Running 11:44 intensity: (6:44 @1) + (5:00 @2) 2.29 km (5:07 / km) +25m 4:51 / km
ahr:129 max:139

Over to the Seat, via a bike shop for a few bits and bobs.

Orienteering 23:44 intensity: (2:00 @1) + (4:30 @2) + (14:14 @3) + (3:00 @4) 3.7 km (6:25 / km) +187m 5:07 / km
ahr:154 max:168

I may not be able to beat M14s but glad to see I can still dominate a Short Green against the nation's best W50s and M70s.

Running 20:53 intensity: (6:00 @1) + (9:00 @2) + (5:53 @3) 2.92 km (7:10 / km) +123m 5:55 / km
ahr:139 max:161

Collecting controls. Gonna get massive arms after running with 6 stakes.

Running 15:21 intensity: (4:00 @1) + (8:21 @2) + (3:00 @3) 3.03 km (5:04 / km) +6m 5:01 / km
ahr:139 max:159

Home, slightly extended to hit the nice round numbers for the week.
C • Round numbers 3

Saturday Jan 25, 2020 #

10 AM

Orienteering 13:09 intensity: (30 @1) + (1:00 @2) + (8:30 @3) + (3:09 @4) 2.87 km (4:35 / km)
ahr:160 max:171

Pre-running course 6 of BW. Put in some effort to try and avoid getting beat by the M14/16s but didn't manage it. I blame a) waking up controls and b) stopping to check a couple were in the right place. Ah well, a very fun sprint nevertheless.
4 PM

Running 43:32 intensity: (10:00 @1) + (27:00 @2) + (6:32 @3) 8.53 km (5:06 / km) +41m 4:59 / km
ahr:138 max:158

Easy meadows jogging including a lap with Roanne to start off with. Legs a bit tired but fine.

Friday Jan 24, 2020 #

3 PM

Spinning 30:00 [1]
ahr:119 max:130

With Thompas. Still no sauna :(
145W

Thursday Jan 23, 2020 #

7 AM

S+C 1:00:00 [1]

Stacking DOMS on DOMS, still feeling Monday's squats
1 PM

Running 47:55 intensity: (14:00 @1) + (27:00 @2) + (6:55 @3) 9.96 km (4:49 / km) +142m 4:29 / km
ahr:137 max:161

An easy/steady Slap plus a little look round the XC loop.

Wednesday Jan 22, 2020 #

7 AM

Swimming 30:00 [2] 1.25 km (24:00 / km)

Felix too today.
2 PM

Running 1:20:14 intensity: (16:00 @1) + (54:00 @2) + (10:14 @3) 16.01 km (5:01 / km) +198m 4:43 / km
ahr:139 max:161

Exploring the deep South with Max, Finn, Noah and Tom x2. Was good fun, lots of potential for routes.

Tuesday Jan 21, 2020 #

4 PM

Running 1:11:27 intensity: (38:00 @1) + (32:27 @2) + (1:00 @3) 12.66 km (5:39 / km) +241m 5:09 / km
ahr:130 max:152

Nice and easy round shortonhall, some sizeable gym DOMS but otherwise legs holding together quite nicely.

Monday Jan 20, 2020 #

7 AM

Running 32:32 intensity: (15:00 @1) + (17:32 @2) 6.01 km (5:25 / km)
ahr:138 max:149

MMMM. Left the flat and who do I see jogging past, none other than Alistair Masson and Sasha Chepelin. Quickly joined without waiting for satellites and then never picked them up, ah well. HR wrong at the start as well.
6 PM

S+C 1:00:00 [1]

Feeling good. Hamstring got through all the SL bridges without feeling aggravated which made me very happy. Feel back on track. Also insta-DOMS from squats.

Sunday Jan 19, 2020 #

10 AM

Running 50:31 intensity: (24:31 @1) + (23:00 @2) + (3:00 @3) 9.38 km (5:23 / km) +74m 5:11 / km
ahr:134 max:155

With AJ, Gregor, Matt and RuMon to the Hermitage but then turned and came home. Hamstring (and knee actually) definitely gone backwards a few days, will see how it reacts to this. Frustrating, but not exactly surprising.
GPS didn't pick up at the start.

Saturday Jan 18, 2020 #

10 AM

Running 1:05:29 intensity: (5:00 @2) + (29:29 @3) + (31:00 @4) 16.12 km (4:04 / km) +89m 3:57 / km
ahr:162 max:175

Very unlike me, but the rationale was that I wanted to work hard, but not meant to run actually fast so I settled on this as a good option. Felt pretty comfortable for the most part, but legs getting tired towards the end unsurprisingly. All hands on deck to not get injured from this, time for some grade A recovery.

Fun fact: my previous 10 mile PB was set orienteering round Sherwood forest in 2015. Happy to take 12 minutes off that today.
C • Jeeezo peddy 2

Running 8:41 intensity: (41 @1) + (7:00 @2) + (1:00 @3) 1.68 km (5:10 / km) +4m 5:07 / km
ahr:145 max:150

Cool down back home.

Friday Jan 17, 2020 #

5 PM

Spinning 50:00 intensity: (20:00 @1) + (15:00 @2) + (15:00 @3)

You were my sauna, my only sauna
You made me happy, when skies were grey
You'll never know how, much I miss you
Why can't you fix the sauna today?
C • :( 3

Thursday Jan 16, 2020 #

7 AM

S+C 1:00:00 [1]

Good stuff, resurrection of the legs continues.
5 PM

Running 15:29 intensity: (13:29 @1) + (2:00 @2) 2.97 km (5:13 / km) +11m 5:07 / km
ahr:123 max:145

Over to Pollock

Orienteering 15:02 intensity: (30 @1) + (8:30 @2) + (6:02 @3) 3.23 km (4:39 / km)
ahr:145 max:158

Lower level cruise round some sprint O at Pollock. Enjoyable although hamstring niggling a little with all the accelerations. Not painful just feeling it popping around. Sprint technique not the greatest but at least I could keep up going at this speed.

Running 20:02 intensity: (4:00 @1) + (16:02 @2) 4.14 km (4:50 / km) +14m 4:45 / km
ahr:137 max:147

Tarmac meadows miles. Met a big squadron halfway round so turned.

Wednesday Jan 15, 2020 #

7 AM

Swimming 30:00 intensity: (15:00 @2) + (15:00 @3) 1.25 km (24:00 / km)

A return to Wednesday mornings with Aquaspud. Worked a bit harder than normal.
2 PM

Running 45:00 intensity: (10:00 @1) + (35:00 @2) 9.07 km (4:58 / km) +15m 4:55 / km
ahr:135 max:149

Just missed the long run group so just plodded round the meadows, hamstring probably appreciated the flatness. Legs felt pretty terrible in general though, in need of a stretch and roll. Bumped into Carcas for the last lap which helped to forget about the legs.

Tuesday Jan 14, 2020 #

6 PM

Running 1:01:15 intensity: (19:00 @1) + (39:00 @2) + (3:15 @3) 11.89 km (5:09 / km) +108m 4:56 / km
ahr:136 max:153

More progress. Hamstring fine apart from the odd steep uphill, and knee slightly better too. Went somewhere I'd never been before - Colinton Mains Park. Would recommend, firmer grass than most places at the moment. Felt pretty energetic but pace and HR say otherwise.

Monday Jan 13, 2020 #

10 AM

Running 30:00 intensity: (8:00 @1) + (20:30 @2) + (1:30 @3) 6.14 km (4:53 / km) +3m 4:52 / km
ahr:136 max:152

Easy meadows with Carcas. Hamstring improving nicely, knee not so much but manageable for the moment. Pretty much normal running form now.
3 PM

Note

Saw physio - as expected pretty much:
Knee is fine to run through.
Hamstring - aggravated tendon but fine to keep running easy and need to do plenty of hamstring stuff in the gym. Said no hard running for the rest of this week though so Livingston is looking unlikely.
6 PM

S+C 1:00:00 [1]

Gym.
Very happy to be back. 2 week gap and my legs were starting to fall apart.

Sunday Jan 12, 2020 #

1 PM

Running 33:16 intensity: (8:16 @1) + (25:00 @2) 6.23 km (5:20 / km) +12m 5:17 / km
ahr:135 max:145

A very nice lap of Loch Morlich, bit of snow and good views of Cairngorm. Moving towards a more normal run but still not running freely and the hamstring didn't like any uphills. Physio tomorrow.

Saturday Jan 11, 2020 #

3 PM

Running 28:16 intensity: (25:16 @1) + (3:00 @2) 4.16 km (6:47 / km) +17m 6:39 / km
ahr:127 max:138

A very gentle jog with Louise, Kora and Freya. Hobbling along, any hills were a struggle.

Friday Jan 10, 2020 #

Note
(rest day)

Long day of travelling. Can just about walk without a limp now but can't really use my L hamstring much. Knee swelling going down though.

Thursday Jan 9, 2020 #

11 AM

Running 5:37 [1] 1.01 km (5:34 / km) +18m 5:07 / km

WU

Orienteering 1:33:14 intensity: (13:00 @1) + (46:00 @2) + (34:14 @3) 10.78 km (8:39 / km) +498m 7:01 / km
ahr:145 max:168

Long at Canto Redondo.

Rough and tough. Decked it on the way to #1 and bashed the L knee on a rock. Sat down for a bit then it felt ok for the rest. Not the greatest technically, 1:15 map didn't help much. Legs pretty broken by then end, both knees plus L hamstring tendon thing. L knee stiffened up a ton afterwards too. In need of a rest day or two or three, but nothing seems really serious.

Wednesday Jan 8, 2020 #

10 AM

Running 12:52 intensity: (11:00 @1) + (1:52 @2) 2.25 km (5:43 / km)
ahr:121 max:155

WU

Orienteering 36:45 intensity: (1:45 @2) + (12:00 @3) + (23:00 @4) 6.06 km (6:04 / km) +155m 5:23 / km
ahr:166 max:177

Mass start 1st leg relay training at El Cogote.

Started badly screwing #1, 3, 4, 7 and was a good few minutes behind the lead. But then got my act together and ran decently to the end and finished 4th.

Running 13:07 intensity: (7:37 @1) + (5:30 @2) 2.1 km (6:15 / km) +17m 6:00 / km
ahr:129 max:149

WD
4 PM

Orienteering 43:42 intensity: (3:00 @1) + (17:00 @2) + (23:42 @3) 7.55 km (5:48 / km) +161m 5:14 / km
ahr:148 max:161

Cabeza Mesada - middle

Dreamy terrain. Runnable and pretty visible so seemed easy most of the time and got into some lovely flow but then did make 3 annoying little mistakes in there too. Niggles making themselves known but only got the one session to go.

Tuesday Jan 7, 2020 #

11 AM

Orienteering 37:32 intensity: (3:00 @1) + (7:00 @2) + (22:32 @3) + (5:00 @4) 4.3 km (8:44 / km) +180m 7:13 / km
ahr:156 max:171

4 gaffled O-ints at a fairly easy effort for the most part. Mass starting each one which was good fun but did lead to a fair amount of learning being generated.
Also forgot to start my watch so have added on a bit.

Running 6:10 [1] 1.2 km (5:08 / km) +3m 5:04 / km
ahr:125 max:130

WD
4 PM

Orienteering 1:14:15 intensity: (10:00 @1) + (33:00 @2) + (31:15 @3) 9.52 km (7:48 / km) +268m 6:50 / km
ahr:145 max:166

Inferno de Navalmoral.

Top notch, enjoying all of it even when I was lost, which happened a bit. Did get into it quite well by the end though.

Monday Jan 6, 2020 #

11 AM

Running 14:11 intensity: (5:00 @1) + (8:00 @2) + (1:11 @3) 2.83 km (5:01 / km) +31m 4:45 / km
ahr:133 max:155

WU

Orienteering 16:09 intensity: (2:00 @2) + (10:09 @3) + (4:00 @4) 3.36 km (4:48 / km) +76m 4:19 / km
ahr:158 max:176

Sprint round Villaneuva.
Meant to take it hard but technique was super rusty and didn't really manage a hard effort. Being a bit cautious of the niggly knee on downhills too. Have been feeling it a while but has been ok to run on, might skip the next sprint this afternoon though.

Running 10:47 intensity: (5:00 @1) + (5:47 @2) 1.79 km (6:02 / km) +64m 5:07 / km
ahr:132 max:147

WD

Sunday Jan 5, 2020 #

11 AM

Running 8:19 [2] 1.72 km (4:50 / km) +29m 4:28 / km

WU

Orienteering 41:58 intensity: (15:58 @3) + (24:00 @4) + (2:00 @5) 6.55 km (6:25 / km) +174m 5:39 / km

Magic Kings Cup - Day 2 middle

More of the super fun and technical bouldery stuff today. Not the greatest run really, made a 3 minute mistake plus another 3 or 4 x 30s scrappiness. Fitness there or thereabouts at least though.

Running 8:10 intensity: (6:00 @1) + (2:10 @2) 1.53 km (5:20 / km) +38m 4:45 / km
ahr:129 max:139

WD
5 PM

Orienteering 23:17 intensity: (1:00 @1) + (13:00 @2) + (9:17 @3) 3.51 km (6:38 / km) +54m 6:09 / km
ahr:146 max:161

Easy jog round a sprint, first half in some scrubby open then into the town, which was good fun even at slow speed.

Saturday Jan 4, 2020 #

10 AM

Running 15:24 intensity: (4:00 @1) + (8:00 @2) + (3:24 @3) 3.0 km (5:08 / km) +63m 4:38 / km
ahr:139 max:159

WU

Orienteering 42:12 intensity: (5:30 @3) + (24:42 @4) + (12:00 @5) 7.39 km (5:43 / km) +190m 5:04 / km
ahr:173 max:185

Magic Kings Cup - Day 1 middle
Took it as a race. Started quite scrappy but then got into the map a bit more and was decent through the middle. But then screwed a control near the end by 2mins, was so close to it, maybe just the wrong side of a massive boulder. Caught Eddie here too. 4th brit, 6mins down on Boyan. Great fun though.

Running 14:31 intensity: (6:15 @1) + (6:15 @2) + (2:01 @3) 2.7 km (5:22 / km) +58m 4:51 / km
ahr:136 max:153

WD
3 PM

Orienteering 24:55 intensity: (1:30 @1) + (9:30 @2) + (13:55 @3) 3.77 km (6:37 / km) +97m 5:52 / km
ahr:148 max:163

Rerunning a few controls from this morning, not sure how useful it is but did tidy up a few things. Very nice to be out.

Friday Jan 3, 2020 #

5 PM

Running 38:22 intensity: (20:00 @1) + (16:00 @2) + (2:22 @3) 7.51 km (5:06 / km) +136m 4:41 / km
ahr:132 max:152

Gentle shakeout from the house with some top notch views. Friday rest day out the window, and big miles incoming. Pray4mylegs

Thursday Jan 2, 2020 #

11 AM

Running 55:05 intensity: (6:30 @1) + (25:00 @2) + (22:05 @3) + (1:30 @4) 9.31 km (5:55 / km) +304m 5:05 / km
ahr:146 max:172

Up to the top of the Seat as I hadn't been in ages and felt ĺike it. Then a reverse Chicken's Coop which was fantastic as always. Then 5 x 20s (1:30) hill sprints on the grass. Felt a bit tired.

Wednesday Jan 1, 2020 #

3 PM

Running 45:10 intensity: (21:30 @1) + (22:30 @2) + (1:10 @3) 8.53 km (5:18 / km) +102m 5:00 / km
ahr:133 max:153

Nice and easy hermitage with AJ. Feeling a little tired but fine. Cycled down to the gym earlier to go spin but it was closed, probably should have guessed.

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