Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Whitesheep

In the 31 days ending Oct 31, 2018:

activity # timemileskm+mload
  Road running14 11:36:05 89.17(7:48) 143.5(4:51) 750300.9
  Running (buggy/bag)23 9:32:57 62.45(9:10) 100.5(5:42) 750139.8
  Off-road running7 5:06:04 38.15(8:01) 61.4(4:59) 535130.6
  S&C5 2:00:0016.0
  Orienteering1 1:25:31 6.28(13:38) 10.1(8:28) 35068.4
  Running drills2 51:30 3.91(13:09) 6.3(8:10)20.6
  Orienteering (night)1 42:00 4.1(10:14) 6.6(6:22)27.4
  Total46 31:14:07 204.06 328.4 2385703.7
  [1-5]44 29:54:07

«»
2:03
0:00
» now
MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Wednesday Oct 31, 2018 #

8 AM

Running (buggy/bag) 27:30 [1] 5.0 km (5:30 / km) +80m 5:06 / km
shoes: adidas Supernova boost (iii)

q sore in neck and lower back from yesterday's fall
6 PM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km) +40m 5:24 / km
shoes: adidas Supernova boost (iii)

Tuesday Oct 30, 2018 #

Event: SLOW Night-O Series 2018-19 #1: Richmond Park
 
6 AM

Running drills 26:00 [2] 3.1 km (8:23 / km)
ahr:140 shoes: Mizuno wave ekiden

Mobility - hand flicks, hurdles, marching, grapevines, kick outs
Technique - a skips, b skips, bum kicks, high knees, straight legs, bounds, ankling, fast feet, fast arms
Strength - lunges
6x short hills

Road running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: Mizuno wave ekiden

7 PM

Orienteering (night) tempo 42:00 intensity: (25:00 @3) + (17:00 @4) 6.6 km (6:22 / km)
ahr:165 shoes: Icebug (iv)

Richmond Park night O
Never got into a rhythm, long list of reasons. Wrong headtorch, the loose one, which slips down about every 10 steps. Had one q heavy fall. Few places where I struggled with the map, mostly clearings and single trees. And getting stuck in veg. Plus just occasionally it might have been my fault ;-)
Splits are entertaining, covering the full range from double Paul's time and over 5 mins down to #4 and 40s clear of everyone to #10.
A lot of people lost time on #4. It was obviously possible to get it right as Paul, Matthias and Steven showed, though I'm not sure what I'd have done differently as I went in quite carefully from what I thought was the distinctive tree (twice) and the small hill next to the track (once).
Enough whining though, at least I felt quite quick. The splits bear this out, as in the second half I gained 25s on the best splits and a minute on paul over and above his mistake.

Road running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Icebug (iv)

Monday Oct 29, 2018 #

8 AM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km) +40m 5:24 / km
shoes: adidas Supernova boost (iii)

6 PM

Running (buggy/bag) 12:30 [1] 2.58 km (4:51 / km) +40m 4:30 / km
shoes: adidas Supernova boost (iii)

Sunday Oct 28, 2018 #

2 PM

Running (buggy/bag) long 1:23:30 intensity: (23:30 @1) + (45:00 @2) + (15:00 @3) 15.6 km (5:21 / km)
ahr:144 shoes: adidas Supernova boost (iii)

8 PM

S&C 30:00 intensity: (15:00 @0) + (10:00 @1) + (5:00 @2)

yoga

Saturday Oct 27, 2018 #

9 AM

Running (buggy/bag) tempo 22:28 intensity: (10:00 @3) + (12:28 @4) 5.0 km (4:30 / km) +50m 4:17 / km
ahr:162 shoes: Mizuno wave ekiden

St Albans
Got a bit boxed in so this was a progression rather than a sustained effort. Nice though and lily enjoyed it.

Friday Oct 26, 2018 #

5 PM

Off-road running 57:15 [2] 11.6 km (4:56 / km) +150m 4:38 / km
ahr:145 shoes: inov8 race ultra 290

Thursday Oct 25, 2018 #

6 AM

Road running tempo 1:03:00 intensity: (25:00 @1) + (18:00 @3) + (20:00 @4) 14.2 km (4:26 / km) +120m 4:15 / km
ahr:156 max:177 shoes: inov8 race ultra 290

Shorter out & back from the George
Few beers and <4 hours sleep left me thinking I would quite like to tuck in for an easy one but Patrick was keen and we cranked it up nicely after a steady start.

Wednesday Oct 24, 2018 #

8 AM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km) +40m 5:24 / km
shoes: adidas Supernova boost (iii)

buggy broken so couldn’t run to nursery
3 PM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km) +40m 5:24 / km
shoes: adidas Supernova boost (iii)

Tuesday Oct 23, 2018 #

6 AM

Running drills 25:30 [2] 3.2 km (7:58 / km)
shoes: Asics Hyperspeed (ii)

Hoping to keep the routine of Tuesday mornings, but with drills + strides/hills rather than reps
Laps of the park:
Mobility - arm flicks, grapevines, hurdles
Technique/range - A skips/bum kicks, hand to foot/bum kicks, B skips/straight legs
Speed - ankling, pitter patter, fast arms
Strength - bounds, lunges
Might play around with the order a bit but that felt like a good mix

Road running warm up/down 24:30 [1] 4.5 km (5:27 / km)
ahr:144 shoes: Asics Hyperspeed (ii)

HR all over the place but avg probably about right

Monday Oct 22, 2018 #

8 AM

Running (buggy/bag) 12:30 [1] 2.58 km (4:51 / km) +40m 4:30 / km
shoes: adidas Supernova boost (iii)

6 PM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km) +40m 5:24 / km
shoes: adidas Supernova boost (iii)

didn’t feel so sprightly this evening, and a bit of doms in my glutes confirms it’s a while since I’ve run through heather
8 PM

S&C 20:00 intensity: (10:00 @0) + (10:00 @2)

core & yoga

Sunday Oct 21, 2018 #

Event: Compass sport cup final
 
11 AM

Orienteering race 1:25:31 [4] 10.1 km (8:28 / km) +350m 7:13 / km
ahr:171 shoes: Icebug (iv)

CSC final - Cannock Chase- 25th
Two parts to this, going well when the running was a bit easier then struggled relatively in the heavy heather and bracken. Not helped by a couple of decisions to go through stuff, at #8 and #18 especially, though actually looking back at the map they don't look like terrible decisions. Still I had been doing well in the first part to avoid the undergrowth and should probably have stuck to that.
Mostly good on the fine nav, not as rusty as I might have expected. Veg was sometimes not so helpful (as advertised) and nothing around #6 looked like I expected from the map, but was good at holding my line.

Off-road running 10:00 [1] 1.5 km (6:40 / km)
shoes: Icebug (iv)

Saturday Oct 20, 2018 #

9 AM

Road running 40:30 [2] 8.5 km (4:46 / km) +100m 4:30 / km
ahr:144 shoes: Asics Hyperspeed (ii)

Easy round the houses

Friday Oct 19, 2018 #

3 PM

S&C 20:00 [0]

nap time yoga
4 PM

Running (buggy/bag) 26:00 [1] 4.1 km (6:20 / km)
ahr:127 shoes: adidas Supernova boost (iii)

Easy with lil to run a few errands

Thursday Oct 18, 2018 #

6 AM

Road running 1:13:30 intensity: (20:00 @1) + (40:00 @2) + (13:30 @3) 14.6 km (5:02 / km) +120m 4:50 / km
ahr:134 shoes: Asics 451

Easier than usual due to Abingdon taper
Actually I was feeling a bit one paced and I laboured up piggotshill, so glad to be on an easier day.
Good hr though. From experience good things start to happen when a genuinely easy pace is 5 mins/km. Since going on holiday I'm on a really good run of 37 training days out of 41, and I think the consistency is paying off.

Wednesday Oct 17, 2018 #

8 AM

Running (buggy/bag) 9:00 [1] 1.3 km (6:55 / km) +30m 6:12 / km
shoes: adidas Supernova boost (iii)

Road running 20:18 [1] 3.5 km (5:48 / km) +30m 5:34 / km
ahr:127 shoes: adidas Supernova boost (iii)

super easy exploring a couple of parks nearby
5 PM

Off-road running 30:00 [1] 5.4 km (5:33 / km) +60m 5:16 / km
ahr:130 shoes: inov8 race ultra 290

Running (buggy/bag) 8:20 [1] 1.3 km (6:25 / km) +20m 5:57 / km
shoes: inov8 race ultra 290

Tuesday Oct 16, 2018 #

6 AM

Road running 32:30 intensity: (5:00 @1) + (17:30 @4) + (10:00 @5) 7.8 km (4:10 / km)
ahr:170 max:182 shoes: New Balance 1500

2 miles tempo, 2x 400m, 2 miles tempo
P&C were doing a (tough?) taper session of 2x 2 miles marathon pace with 5 mins rest. So I slotted in the 400s in the rest, and went with paul’s (slightly too fast?) reps for a good challenging session overall.
Times: 12:21, 81, 82, 12:52*

* unfortunate to be blocked off by cars/lorries three times so this was artificially slow

Road running warm up/down 37:30 intensity: (27:30 @1) + (10:00 @2) 7.2 km (5:13 / km)
shoes: New Balance 1500

Monday Oct 15, 2018 #

8 AM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km) +40m 5:24 / km
shoes: adidas Supernova boost (iii)

6 PM

Running (buggy/bag) 12:30 [1] 2.58 km (4:51 / km) +40m 4:30 / km
shoes: adidas Supernova boost (iii)

Sunday Oct 14, 2018 #

6 AM

Road running long 2:03:30 intensity: (1:30:00 @2) + (33:30 @3) 24.8 km (4:59 / km) +250m 4:44 / km
ahr:149 shoes: New Balance 1500

Joined P&C on their final taper long run. Worked well as they could push me on (especially on the hills) without going too deep themselves.
Got soaked through but it was warm and pleasant.

Saturday Oct 13, 2018 #

9 AM

Off-road running tempo 18:40 intensity: (10:00 @4) + (8:40 @5) 5.0 km (3:44 / km) +25m 3:39 / km
ahr:175 max:185 shoes: Saucony Type A

St Albans, new route
3rd place equals my best at St Albans
Tried to run a controlled hard pace, but suspect this was a bit closer to flat out than I'd have liked for the time.
New route is much nicer to run as there is not much overtaking, but maybe a bit slower with the third lake lap replaced with a 10m climb and grassy loop.
Good training though and I think I need some practice at racing hard, as it's been a while.

Off-road running intervals 11:55 intensity: (7:00 @1) + (4:55 @5) 2.2 km (5:25 / km)
shoes: Saucony Type A

8x 200m off 1 minute
36-39 depending on slope/wind

Off-road running warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: Saucony Type A

Friday Oct 12, 2018 #

1 PM

Running (buggy/bag) 1:23:00 [1] 13.5 km (6:09 / km)
ahr:130 shoes: New Balance 1500

Tried to keep it v easy but hard at times in the wind with a buggy

Thursday Oct 11, 2018 #

6 AM

Road running tempo 46:15 intensity: (30:15 @4) + (16:00 @5) 11.5 km (4:01 / km) +80m 3:53 / km
ahr:168 shoes: Asics Hyperspeed (ii)

Paul & camilla’s taper meant a shortened 7 mile out & back which was perfect for me. We went out at a solid pace and I just about held it while paul pushed on. He is looking v good for 2:45 and hopefully camilla under 3.

Road running warm up/down 25:21 [1] 4.6 km (5:31 / km)
shoes: Asics Hyperspeed (ii)

Wednesday Oct 10, 2018 #

12 PM

S&C 35:00 intensity: (20:00 @0) + (10:00 @1) + (5:00 @2)

yoga and core
5 PM

Off-road running 26:30 [1] 5.3 km (5:00 / km) +50m 4:46 / km
ahr:140 shoes: inov8 race ultra 290

Running (buggy/bag) 16:00 [1] 2.6 km (6:09 / km)
shoes: inov8 race ultra 290

Tuesday Oct 9, 2018 #

6 AM

Road running 1:11:00 intensity: (20:00 @1) + (51:00 @2) 14.1 km (5:02 / km)
ahr:139 shoes: Asics 451

Nice relaxed run with paul & camilla starting their taper
8 AM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km) +40m 5:24 / km
shoes: adidas Supernova boost (iii)

6 PM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km) +40m 5:24 / km
shoes: adidas Supernova boost (iii)

Monday Oct 8, 2018 #

7 PM

Road running 39:51 [2] 8.0 km (4:59 / km)
ahr:144 shoes: adidas Supernova boost (iii)

Easy round the houses

Sunday Oct 7, 2018 #

12 PM

Off-road running long 1:30:00 intensity: (25:00 @2) + (45:00 @3) + (20:00 @4) 19.0 km (4:44 / km) +150m 4:33 / km
ahr:153 shoes: New Balance 1500

Progression up to 4:0x for the last few km
Mostly felt good but tough by the end

Saturday Oct 6, 2018 #

10 AM

Running (buggy/bag) 36:22 [1] 6.3 km (5:46 / km)
shoes: adidas Supernova boost (iii)

Out to see the horses
6 PM

Off-road running 41:44 [2] 8.4 km (4:58 / km) +100m 4:41 / km
ahr:145 shoes: inov8 race ultra 290

Friday Oct 5, 2018 #

1 PM

Running (buggy/bag) 1:15:47 [1] 12.3 km (6:10 / km) +90m 5:57 / km
ahr:129 shoes: adidas Supernova boost (iii)

First ordinary Friday in a long while and really enjoyed a nice simple easy means easy buggy jog.
8 PM

S&C 15:00 [0]

yoga

Thursday Oct 4, 2018 #

5 PM

Road running 24:50 [4] 6.4 km (3:53 / km) +50m 3:44 / km
ahr:175 shoes: Saucony Type A

15 mins out, 10 mins back, aiming to build the pace throughout. Short 90s walk between just to break it up

Road running warm up/down 7:00 [1] 1.0 km (7:00 / km)
shoes: Saucony Type A

Wednesday Oct 3, 2018 #

8 PM

Road running 41:30 [2] 8.3 km (5:00 / km)
ahr:147 shoes: adidas Supernova boost (iii)

easy round the houses

Monday Oct 1, 2018 #

8 AM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km) +40m 5:24 / km
shoes: adidas Supernova boost (iii)

6 PM

Running (buggy/bag) 12:30 [1] 2.6 km (4:48 / km)
shoes: adidas Supernova boost (iii)

« Earlier | Later »