Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 7 days ending Mar 29, 2015:

	activity	#	time	miles	km	+m	load
	Running	7	4:25:05	26.18	42.13	546	1243.4
	Circuits	1	30:00				60.0
	Pilates	1	15:00				15.0
	Total	7	5:10:05	26.18	42.13	546	1318.4
averages - weight:77.5kg

1:07

0:00

» now

Sunday Mar 29, 2015 #

7 PM

Running 20:01 3.43 km (5:50 / km) +193m 4:33 / km
shoes: Brooks Ghost 7 Mar 2015

Free all day - so obviously didn't get out until I had only a 20min window. 4x15-20s hill bounding and 3x10s hill sprints at the end.

Saturday Mar 28, 2015 #

8 AM

Running warm up/down 12:45 [3] 2.35 km (5:26 / km) +20m 5:12 / km
shoes: Brooks Ghost 7 Mar 2015

Got to Sheffield at midnight but persuaded myself out in time to head for Parkrun. Might have been better to get up a little earlier to stretch and drink some water.....

Running race 20:02 [5] 5.0 km (4:00 / km) +60m 3:47 / km
shoes: Brooks Ghost 7 Mar 2015

Sheffield Hallam Parkrun.
Not great. Lots of semi-reasons why (or excuses as they are known), but still pretty disappointing.
Think I really really needed that missing ten day block of leg speed reps.

Last time I did this, Jamie Goddard was running - maybe should count myself lucky he wasn't here today....

C • or a Euan Tryner.... 3

Running warm up/down 34:19 5.96 km (5:45 / km) +122m 5:13 / km
shoes: Brooks Ghost 7 Mar 2015

Up to Forge Dam and then back along Fulwood Road.
Left knee not too good again.

Friday Mar 27, 2015 #

Note
(rest day)

Small window of opportunity today.
Used it to pick up my bike from BofA and nip into the running shop for two pairs of new shoes :)

Thursday Mar 26, 2015 #

9 AM

Running 30:57 [3] 6.22 km (4:59 / km) +8m 4:57 / km
shoes: Brooks Ghost 7

Dropped off car for service and ran to work. Left knee pretty stiff this morning (same one that was complaining in Frankfurt build-up).

5 PM

Running 24:19 [4] 5.64 km (4:19 / km) +8m 4:17 / km
shoes: Brooks Ghost 7

Back to pick up the car.
Slightly shorter route, slightly quicker, there with two mins to spare before they closed. Phew.

Wednesday Mar 25, 2015 #

8 PM

Running hills 48:46
shoes: Inov8 X-talon 2014

Knackered, had a little snooze when I got home, but finally talked myself into it.

13:29 warm up, from home uphill to the gate.
20x1min with 30s recovery
First 11 reps uphill to just past Starbucks, walking the recovery.
Final 9 reps downhill from there, jogging the recovery.
5:17 jog the last bit back home.

Not max effort but trying quite hard - hopefully the right effort level to loosen remaining gunk out of lungs, rather than slowing down recovery....

C • Didn't realise there is a S... 1

Tuesday Mar 24, 2015 #

6 PM

Running 51:12 [3] 9.1 km (5:38 / km) +95m 5:21 / km
shoes: Brooks Ghost 7

From work as it got dark.
Ran up to top of crag to see how lungs were and state of play with the path for reps over next few weeks. Lungs not ready for hard running yet, path in decent condition still.
Then a loop through Cambusbarron and Kings Park. At no great pace.

Monday Mar 23, 2015 #

Note

Now eight days into what was supposed to be ten days of brutal intervals as a crash course in JK-readiness. Not going too well so far.

6 PM

Pilates 15:00 [1]
weight:77.5kg

Circuits 30:00 [2]
shoes: Brooks Ghost 7

Could have worked harder, got a bit distracted looking at the old maps of JK areas.....

Running 22:44 [3] 4.43 km (5:08 / km) +40m 4:55 / km

Almost back to normal now, I think. Or at least, I hope...

« Earlier | Later »