Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 31 days ending Jan 31, 2014:

activity	#	time	miles		km		+m
Running Road	16	8:23:33	60.33	(8:21)	97.08	(5:11)	757
Running on Paths	11	8:01:42	50.82	(9:29)	81.79	(5:53)	957
Skiing (Downhill)	1	5:20:00
Core/ Strength	8	4:03:42
Stretching/Rolling/Yoga	11	2:45:30
Orienteering	2	2:44:18	16.37	(10:02)	26.34	(6:14)	317	49c
Cross Country	3	1:55:13	18.89	(6:06)	30.4	(3:47)	224
Drills	6	1:40:07	2.58	(38:44)	4.16	(24:04)
The Track	3	1:08:24	9.47	(7:13)	15.24	(4:29)
Cycling	3	1:05:00
Total	44	37:07:29	158.46		255.01		2255	49c
[1-5]	41	35:41:59

5:20

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Friday Jan 31, 2014 #

Event: Bergen Sprint Camp

7 PM

Running Road warm up/down 16:23 [1] 1.11 km (14:46 / km) +64m 11:27 / km
shoes: Gel-DS Trainer

Warm up for the night sprint at Bergen Sprint Camp. The Norwegians were loving the fact me and Cherry were only in shorts and vests.

Orienteering race 21:17 [5] *** 4.6 km (4:38 / km) +99m 4:11 / km
17c shoes: Gel-DS Trainer

First race at the BSC. Night Sprint. It was a tough race and I was definitely out of practise. Seemed to be running well but made a few awful mistakes that i definitely shouldn't have.

Orienteering warm up/down 16:03 [1] 1.4 km (11:28 / km) +21m 10:40 / km
shoes: Gel-DS Trainer

Bit of a jog and then collecting controls with Cherry.

Thursday Jan 30, 2014 #

5 PM

Running Road 40:00 [3] 7.87 km (5:05 / km) +50m 4:56 / km
shoes: Gel-DS Trainer

Work to training. Had forgotten watch so time is a rough guess,

6 PM

The Track 17:01 [5] 3.17 km (5:22 / km)
shoes: Gel-DS Trainer

Athletics training. Did a shortern session of 2,3,4,5 hundred m 4mins recovery the 2,3,4. all with 100m jog recovery.
32, 51, 68, 88, 31, 49, 67

Running Road warm up/down 20:00 [1] 1.41 km (14:11 / km)
shoes: Gel-DS Trainer

Wednesday Jan 29, 2014 #

6 PM

Core/ Strength 35:00 [3]

Break from running, but had a lot of squats in the core today. Seem to be getting worse at press-ups though which isn't good.

Tuesday Jan 28, 2014 #

5 PM

Running Road 29:23 [2] 6.02 km (4:53 / km) +55m 4:40 / km
shoes: Gel-DS Trainer

Back working in Wootton again so the normal Tuesday run to training. Feeling absolutely dead and a little like my lower half was going fall off and they did get any better as the run went on.

Stretching/Rolling/Yoga 5:30 [0]

Arrived a little early so decided stretching might make my legs feel a little better.

6 PM

Running Road warm up/down 9:16 [2] 1.71 km (5:25 / km) +14m 5:12 / km
shoes: Gel-DS Trainer

Jog around the park to the start point. Legs feeling slightly better than the run to the park.

Running Road intervals 29:50 [4] 6.49 km (4:36 / km) +39m 4:28 / km
shoes: Gel-DS Trainer

6x 1km with 2mins recovery.
None of the other guys turned up today so I was running on my own for this. Due to feeling a little rough and my legs being tired I didn't push as hard as I would normally and this was shown in my times which were off where I would normally be. Legs were really struggling with the last two reps.
3:22, 3:13, 3:17, 3:15, 3:15, 3:14

Running Road warm up/down 9:17 [1] 1.68 km (5:32 / km) +20m 5:13 / km
shoes: Gel-DS Trainer

Long way back around the park to the cars.

10 PM

Stretching/Rolling/Yoga 15:00 [1]

Stretching/Rolling/Yoga 10:00 [0]

Monday Jan 27, 2014 #

7 PM

Running Road warm up/down 13:47 [1] 2.52 km (5:28 / km)
shoes: Gel-DS Trainer

Jog around the village for warm up before the drills. Legs were horribly stiff.

Drills 23:07 [2] 0.85 km (27:12 / km)
shoes: Gel-DS Trainer

Running Road warm up/down 5:44 [1] 1.05 km (5:28 / km)
shoes: Gel-DS Trainer

Core/ Strength 25:36 [3]

10 PM

Stretching/Rolling/Yoga 10:00 [1]

Stretching/Rolling/Yoga 15:00 [0]

Sunday Jan 26, 2014 #

12 PM

Running on Paths warm up/down 18:29 [1] 1.62 km (11:25 / km) +23m 10:39 / km
shoes: Inov8 x-talon

Jog to the start of the Southern Champs and a few drills and stretches.

Orienteering race 2:06:58 [4] *** 20.34 km (6:15 / km) +197m 5:57 / km
32c shoes: Inov8 x-talon

Southern Orienteering Champs. This was supposed to be 16km I did a little extra apparently. By completing this I have matched the total number of longs that I finished last year but I was a horribly long way down on the leader. Technically it went ok, well for the first half only a few small mistakes, think the first couple were due to not being used to 1:15000, but these sorted themselves out and the navigation became a lot cleaner. Continued well until until my brain started to melt and the big mistakes began, this was at around 20 and they continued for quite a few of the controls until the finish.
Physically I seemed to be running ok legs weren't as bad as I thought they would be after yesterday. How ever this didn't last for the entire race, think I drained myself a little with the long leg it around the path route choice to number 5 where I might have pushed it a little hard. Seemed to be running at a relatively good pace though until around control 18 where I noticed my mins/km dropping off and I was feeling really tired, at this point Ed caught me up and I managed to pick the pace up for a bit longer and stuck with him until about 24 at this point I hit a wall and really struggled to run and navigate for the rest of the course. Eventually finished having messed making stupid mistakes and struggling to run through the bracken. Also for the first time ever had nipples so badly chaffed they were bleeding.

Running on Paths warm up/down 4:40 [1] 0.56 km (8:20 / km) +6m 7:55 / km
shoes: Inov8 x-talon

Jog back to the car.

Saturday Jan 25, 2014 #

Event: Midlands Counties Cross Country Championships : Leamington

2 PM

Running on Paths warm up/down 34:19 [1] 2.83 km (12:08 / km) +16m 11:48 / km
shoes: Gel-DS Trainer

Jog around the fields at Leamington after watching the U17 boys stack it into the ditch. Some drills and a few strides.
Unfortunately didn't do a warm down as went and had a terrible terrible shower, think I would have stayed warmer if I had left the mud on and had more water to wash with if I had spat on my legs.

Cross Country race 44:45 [5] 11.54 km (3:53 / km) +78m 3:45 / km
shoes: Saucony Green ones

Midlands XC Champs at Leamington. The race began at the same time as the thunder storm, started out a bit too slow having a joke with Ba-ba for the first bit, who then pulled away from me a little after the opening loop. The course was muddy and got muddier as rain and race continued. Coming on to the second lap was still feeling relaxed and good but had noticed Ba-ba had pulled ahead a bit more, which wasn't good. By the end of this lap I realised I was being a pussy and not running anywhere near quick enough so set out to try and pull Ba-ba back, he was further ahead of me than I thought and this took longer than I thought but finally got up on to his shoulder coming out of the woods after the ditch jump, which had been made wider and muddier as the race went on. Then he noticed me and picked up the pace, managed to edge past him and we both picked up the pace again and took quite a few places over the last k and a half. Coming up to the finishing straight I was slightly ahead as we turned the corner and I thought I had it in the bag, but then Ba-ba came storming past and I couldn't go with him. I have a feeling this will become a recurring nightmare!
In all I am a little disappointed as I did not put in anywhere near enough effort for the first two laps, and I should not have depended on a quick final lap to make up for it. It would appear my sprint finish also needs some work. I clearly need to get hold of what ever Poo Boy is taking as he came a impressive second.

10 PM

Stretching/Rolling/Yoga 10:00 [1]

Very painful, should have warned down.

Thursday Jan 23, 2014 #

10 AM

Core/ Strength 4:00 [5]
shoes: Gel-DS Trainer

PDA fitness tests. Max Press-ups in 2mins: 59, which is above selection minimum but think I should improve it.
Max Sit-ups in 2mins 91, Got the best out of everyone on this one.

Running Road warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Gel-DS Trainer

Short jog and a few drills around the base before the 1.5 mile test.

Running Road 7:27 [5] 1.5 mi (4:58 / mi)
shoes: Gel-DS Trainer

1.5 mile fitness test. Have to be quicker than 10:30 and I obviously managed this beat the other guys by a couple of minutes, the Captians said it was one of the quickest ones they have seen so obviously they don't have many quick runners turn up, think I can go quicker as well.

Tuesday Jan 21, 2014 #

6 PM

Running Road warm up/down 13:47 [2] 2.63 km (5:14 / km) +31m 4:57 / km
shoes: Gel-DS Trainer

Lap around the park. We went the opposite way around to normal it was extremely exciting,

Running Road intervals 39:00 [4] 9.95 km (3:55 / km) +90m 3:45 / km
shoes: Gel-DS Trainer

Athletics at Abington Park. Session was 3x 11mins with 3 mins recovery.
Legs felt very heavy from the start and didn't get much better but think I was feeling sunday's run. Bit annoyed that I didn't quite manage to get 10k in. Had a couple of incidents with other park users, nearly crush the head of a dog that decided to jump in front of me, and had to shout at some women who's very wide arses meant that they took up the entire path. I am disappointed to see they have not learned from the time I told them to clear the path, hopefully now they have been shouted at again they will learn there wide loads are not able to walk three abreast.

Running Road warm up/down 7:30 [1] 1.05 km (7:09 / km)
shoes: Gel-DS Trainer

Jog back to the cars from where I finished.

10 PM

Stretching/Rolling/Yoga 20:00 [0]

Monday Jan 20, 2014 #

6 PM

Running Road warm up/down 10:26 [1] 1.91 km (5:28 / km) +3m 5:25 / km
shoes: Gel-DS Trainer

Jog around the village with Ali. It was very icy in some places.

Drills 23:02 [2] 1.0 km (23:02 / km)
shoes: Gel-DS Trainer

Drills session outside the house.

Running Road warm up/down 5:53 [1] 1.06 km (5:33 / km) +6m 5:24 / km
shoes: Gel-DS Trainer

Lap of the village with Ali as a warm down.

9 PM

Core/ Strength 17:00 [3]

Some plank, sit-ups and press-ups. Not to much as got some selection things this week and need to be able to move my arms.

Sunday Jan 19, 2014 #

1 PM

Running on Paths long 1:49:33 [3] 20.88 km (5:15 / km) +268m 4:56 / km
shoes: Inov8 x-talon

Started out towards Nobottle planning along one and had a few varied routes planned depending on how I felt. Over to Harlstone with Ali who dropped out and headed home there, then did the longer loop to the golf course and there were loads of people walking around (don't enjoy having to share the countryside). Took the normal route over the A428 and over to Holdenby house, headed down the hill and towards the A428 again, part way along this track turned up the footpath I cam down yesterday and headed up towards East Haddon, at the top of the hill decided I was feeling good enough to do the longest planned route, so dropped down the hill and crossed main road and on to the Bridle way over to the Long Buckby road, the gravel track made a nice break from muddy fields as did the short stretch on Long Buckby road to the rail bridge where I passed a bloke who was wasted, not really sure what he was doing there. Then back into the ploughed field and back via Glebe farm and the half cut copse, the final hill up to the village nearly killed me as it was slippier than a lubed up striper and couldn't get any grip so I was flailing around a bit like Bambi on ice.
Legs were dead by the end but felt good most of the way and didn't die part way around like I expected which is a win.

10 PM

Stretching/Rolling/Yoga 10:00 [1]

Saturday Jan 18, 2014 #

4 PM

Running on Paths 52:55 [4] 11.84 km (4:28 / km) +137m 4:13 / km
shoes: Inov8 x-talon

Went out towards half cut copse then over to the railway bridge. From there up the road and on to the bridle path and up to the east haddon junction, from there jumped the fence and went over the field round the copse and then up to the top of the hill. Once there thought I would try a new route but it didn't but it didn't really go where I expected and added quite a bit of distance that I didn't expect but came out on the A428 at the railway bridge so headed up the hill and home. Tried to pick the pace up and keep working hard throughout the run especially across the ploughed fields and was feeling good for most of the way but getting tired in the last k.

Friday Jan 17, 2014 #

9 AM

Cycling warm up/down 20:00 [1]
shoes: Gel-DS Trainer

Core/ Strength 42:00 [3]
shoes: Gel-DS Trainer

Normal session with some legs stuff as well.

4 PM

Running on Paths 41:41 [3] 7.82 km (5:20 / km) +85m 5:03 / km
shoes: Inov8 x-talon

Went out towards the half cut copse then Whilton Road and up to the top, short loop on the moors and then over to little brington and down the carriage drive and back up through Tebits, looped up to the church in the way back to get the time up a little. The fields were extremely wet, and my legs were getting tired of slogging through the mud by the end.

10 PM

Stretching/Rolling/Yoga 10:00 [0]

Thursday Jan 16, 2014 #

6 PM

Running Road warm up/down 13:47 [2] 2.49 km (5:32 / km)
shoes: Gel-DS Trainer

Loop around Upton.

The Track intervals 30:14 [5] 8.26 km (3:40 / km)
shoes: Gel-DS Trainer

20x 300m with 100m jog recovery
Legs were a little heavy from yesterday but seemed to get better during the session. I was the only one that did the full session and it got a little depressing running around on my own in the rain. All the times were fairly consistent and were 53 -56 in the fist ten and 56 and 57 in the second.

Running Road warm up/down 12:41 [1] 1.97 km (6:26 / km) +18m 6:09 / km
shoes: Gel-DS Trainer

Warm down with Guy after doing a few squats. Up to look at the burnt out shell of Red Hot then around past Sainos and back to the track, got given some Jaffa cakes then back to the car.

Wednesday Jan 15, 2014 #

Skiing (Downhill) 5:20:00 [1]

Decided I should at least know how to put skies on before going to see Cheery in Norway so did a learn to ski in a day session at the MK Ski dome. So I am now sort of able to go down hill on a pair of sticks but definitely go too quick for my skill level, so the main aim in Norway shall be to not break any bones.

Tuesday Jan 14, 2014 #

9 AM

Running on Paths 27:17 [2] 5.0 km (5:27 / km) +67m 5:07 / km
shoes: Inov8 x-talon

Time to start training properly again. Thought it was best to do a short one for the first morning run in a while. But shall try to do more these more regularly and extend them due to the extra time I currently have due to being unemployed again.
Legs felt a little stiff after the drills yesterday.

6 PM

Running Road warm up/down 19:13 [1] 3.08 km (6:14 / km) +22m 6:01 / km
shoes: Gel-DS Trainer

Lap of the park as a warm up. Then back down the hill to the session start point.

Running Road intervals 39:49 [4] 9.05 km (4:24 / km) +149m 4:04 / km
shoes: Gel-DS Trainer

'Hills' at the park with athletics. 6x short hill towards traffic lights on the corner jog back down then up long hill to the cars.
Took the jogs a little slower than I should of for the first couple, but picked it up and ended up running the last 4 on my own. Times for both hills were consistent through out but lost a couple of seconds on the last short one.

Running Road warm up/down 4:56 [1] 0.72 km (6:51 / km)
shoes: Gel-DS Trainer

10 PM

Stretching/Rolling/Yoga 10:00 [1]

Monday Jan 13, 2014 #

10 AM

Cycling warm up/down 20:00 [1]
shoes: Gel-DS Trainer

Warm up at the Gym

Core/ Strength 39:30 [3]
shoes: Gel-DS Trainer

Normal session

Cycling warm up/down 5:00 [1]
shoes: Gel-DS Trainer

6 PM

Running Road warm up/down 13:10 [1] 2.84 km (4:38 / km) +6m 4:35 / km
shoes: Gel-DS Trainer

Jog around the village with Ali.

Drills 22:23 [2] 0.8 km (27:59 / km)
shoes: Gel-DS Trainer

Tried to remember everything but probably missed a couple.

Running Road warm up/down 5:17 [1] 1.04 km (5:05 / km)

Saturday Jan 11, 2014 #

Event: Birmingham & District Invitation Cross Country League : Coundon Park

2 PM

Running on Paths warm up/down 8:30 [1] 0.95 km (8:57 / km)
shoes: Saucony Progrid Omni 8 (2)

Should have done a little more. But having a look at the course took longer than expected.

Cross Country race 30:26 [5] 8.46 km (3:36 / km) +47m 3:30 / km
shoes: Saucony Green ones

Birmingham XC league in Coventry. Course was very flat, also muddy not quite as bad as the counties but still enough for me to realise I am still too heavy for running in the mud. Race went alright held a fairly constant pace but Willy pulled ahead at the end of the first lap and I couldn't go with him, had a bit of a recovery and felt a lot better ( this came when I spotted Ba-Ba close behind me) coming into the third lap and started trying to pull Willy back and stay ahead of Ba-ba. Gradually pulling him back and gaining on him quickly in the final straight but couldn't quite catch him. Third counter in the team but best position so far in one of these races. Felt a lot better than last week which is a positive but think I still need to run off a bit of Christmas weight.

Running on Paths warm up/down 14:19 [1] 1.3 km (11:01 / km) +7m 10:43 / km
shoes: Saucony Green ones

Small jog around with Willy and Elkington.

Friday Jan 10, 2014 #

5 PM

Running Road 29:38 [3] 6.33 km (4:41 / km) +37m 4:33 / km
shoes: Gel-DS Trainer

Evening run with Willy down to Whilton and back.

9 PM

Stretching/Rolling/Yoga 15:00 [1]

Thursday Jan 9, 2014 #

6 PM

Running Road 13:15 [1] 2.45 km (5:24 / km) +12m 5:17 / km
shoes: Gel-DS Trainer

Jog around Upton and back to the track.

Drills 2:24 [1] 0.34 km (7:04 / km)
shoes: Gel-DS Trainer

The Track intervals 21:09 [4] 3.81 km (5:33 / km)
shoes: Gel-DS Trainer

800m 100m jog 200m 4mins recovery 3 times. Have a race on Saturday so didn't do the full session.

Running Road 10:06 [1] 1.59 km (6:21 / km) +5m 6:15 / km
shoes: Gel-DS Trainer

Upton and back to the car.

Wednesday Jan 8, 2014 #

3 PM

Running on Paths 1:02:47 [2] 11.56 km (5:26 / km) +146m 5:07 / km
shoes: Inov8 x-talon

Me and Willy got dropped at Harlstone firs did a loop around the wood and then ran back via Harlstone village and over to Nobottle. Legs were feeling not feeling great at all to start with but gradually began to feel better. Run was pretty good apart from the breaks we had to take so Willy could ruin the country side.

7 PM

Core/ Strength 35:36 [3]

Tuesday Jan 7, 2014 #

6 PM

Running Road warm up/down 14:10 [2] 2.62 km (5:24 / km) +26m 5:09 / km
shoes: Gel-DS Trainer

Lap of the park catching up with Ross who is now living in South Africa.

Running Road tempo 33:37 [4] 7.95 km (4:14 / km) +74m 4:02 / km
shoes: Gel-DS Trainer

2 laps at threshold, 4 mins recovery then a third lap fast.
10:34, 10:34, 8:27
Legs felt heavy for the first bit of the first lap but quickly began feeling good. Pretty much bang on 4minute ks for the first two laps. The third lap was about 10secs quicker than the last time we did this session.

Running Road warm up/down 7:58 [1] 1.43 km (5:34 / km) +21m 5:11 / km
shoes: Gel-DS Trainer

Loop of the nearer section of the park as a warm down.

10 PM

Stretching/Rolling/Yoga 10:00 [1]

Stretching/Rolling/Yoga 10:00 [0]

Monday Jan 6, 2014 #

8 AM

Cycling warm up/down 20:00 [2]

Early gym with Willy and Ali. Little warm up on the bike.

Core/ Strength 45:00 [3]

Pushing the big weights with the boys.

7 PM

Running Road warm up/down 12:49 [1] 2.61 km (4:55 / km) +15m 4:46 / km
shoes: Gel-DS Trainer

Jog around the village a few times as a warm up before drills.

Drills 23:21 [2] 0.79 km (29:33 / km)
shoes: Gel-DS Trainer

Drills session with Willy and Ali.

Running Road warm up/down 5:24 [1] 1.04 km (5:12 / km)
shoes: Gel-DS Trainer

Jog around the village

10 PM

Stretching/Rolling/Yoga 15:00 [0]

Sunday Jan 5, 2014 #

3 PM

Running on Paths 1:13:32 [3] 13.76 km (5:21 / km) +158m 5:03 / km
shoes: Inov8 x-talon

The shorter Holdenby loop with Willy and Ali. Legs feeling a bit tired but not as bad as I thought they would be. The ploughed fields are basically puddles.

Saturday Jan 4, 2014 #

12 PM

Running on Paths warm up/down 16:40 [2] 1.76 km (9:28 / km) +27m 8:48 / km
shoes: Inov8 x-talon

Bit of Jogging around and looking at the course for the County XC champs. It was a little damp.

1 PM

Drills warm up/down 5:50 [1] 0.38 km (15:21 / km)
shoes: Saucony Green ones

Few drills before

Cross Country race 40:02 [5] 10.4 km (3:51 / km) +99m 3:40 / km
shoes: Saucony Green ones

Northampton XC Championships. This was basically 10k of bog trotting it was very very muddy. Race went ok I would have liked to be a little faster and not have got beaten by Willy, but when he went past me on the 3 lap couldn't keep with him and he started to get away. Legs died even more on the final lap and the other Rob got me coming down towards the finish.

Running on Paths warm up/down 17:00 [1] 1.91 km (8:54 / km) +17m 8:31 / km
shoes: Inov8 x-talon

A reluctant jog after the horrific mud bath. Loop of the buildings and then back around and down to the prize giving.

6 PM

Note

Not Impressed with my run today. Have been pretty relaxed with the training this month and need to get more disciplined and back to training properly again.

C • Next Saturday 6

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