Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jed

In the 31 days ending Dec 31, 2016:

activity

time

miles

Running

24:32:45

153.52

(9:36)

247.07

(5:58)

Orienteering

5:14:55

29.3

(10:45)

47.16

(6:41)

Strength and Conditioning

3:55:00

Spinning

2:50:00

Yoga

2:45:00

Total

39:17:40

182.83

294.23

[1-5]

37:17:40

2:40

0:00

» now

Saturday Dec 31, 2016 #

Running 46:28 [3] 8.06 km (5:46 / km)
shoes: Saucony Peregrine 4

Steady trail run around Vogrie and out to Edgehead while Mum & Dad did the festive orienteering which wasn't my thing but was there to get a lift down the road after.

Friday Dec 30, 2016 #

Running 29:35 [3] 5.46 km (5:25 / km)
shoes: Asics GT-1000 4 (2)

Running tempo 39:00 [4] 8.26 km (4:43 / km)
shoes: Asics GT-1000 4 (2)

3x10mins (3mins). Windy again but nice to run in the light.

Thursday Dec 29, 2016 #

Running 46:05 [3] 8.36 km (5:31 / km)
shoes: Asics GT-1000 4

Including 15mins AT 2.75km.

Wednesday Dec 28, 2016 #

Running warm up/down 10:00 [3] 1.72 km (5:49 / km)
shoes: Asics GT-1000 2

Day off the legs but had to run to the gym to get there with enough time to do session.

Strength and Conditioning 30:00 [3]
shoes: Asics GT-1000 2

Let out of work early at 4:30pm and gym closed at 6pm so had just enough time to get a short session in. Went through all the exercises with less sets and didn't push the weight (squats at 50kg but focused on depth).

Spinning 30:00 [3]
shoes: Asics GT-1000 2

Until the gym shut.

Tuesday Dec 27, 2016 #

Running warm up/down 22:47 [3] 3.6 km (6:20 / km)
shoes: Icebugs Spirit OLX 2

Orienteering race 29:41 [5] 5.22 km (5:41 / km)
shoes: Icebugs Spirit OLX 2

Bolam (4.1km). Decent course with route choice and bit in the green. Good run, 1mistake when caught mum then ran passed 10. Small error when caught dad as ran on him rather than doing own thing. Thought I was slow to start but was actually going well so pretty positive, convincing win. Pushing very hard over last few with Dad chasing.

Running warm up/down 26:51 [3] 4.3 km (6:15 / km)
shoes: Asics GT-1000 4 (2)

Running hills 28:00 [5] 3.1 km (9:02 / km)
shoes: Asics GT-1000 4 (2)

Intervals on the plan today and kept to it as keen to have company so got out with Dad before heading up the road.
3x(4xshorts hills) going every 2mins (2mins between sets) up Sharplaw. Tough as I've no short sharp speed at the moment.

Monday Dec 26, 2016 #

Running 22:35 [3] 5.08 km (4:27 / km)
shoes: Asics GT-1000 4 (2)

While Dad and Mum were putting out controls I ran steady around the Hawick 10km loop once. Strong wind so felt easy!

Running warm up/down 18:43 [3] 2.5 km (7:29 / km)
shoes: Saucony Peregrine 4

Total.

Running 20:00 [3] 2.5 km (8:00 / km)
shoes: Saucony Peregrine 4

RR Boxing Day fun event planned by Dad. Mass start, gaffled butterflies, blank map, compass and pacing exercise. I was absolutely pants and managed 8 wrong out of a possible 10 and one of the ones I got right was luck as I couldn't find anything near. Made worse by choosing wrong number one in middle of butterfly and visited it 3 further times. The most worrying thing was I thought things were going ok until there was no number 8 as had made it fit!! I wasn't quite the worst! Went out to figure out the first two again with Sarah which is included.

Running 32:47 [3] 5.51 km (5:57 / km)
shoes: Saucony Peregrine 4

Dad and I got dropped of near Lanton village and ran home through the woods via various loops. Really fun!

Strength and Conditioning 30:00 [3]

Gluts and core.

Yoga 30:00 [0]

Video again as no class but want to try and keep it up....family even joined in some.

Sunday Dec 25, 2016 #

Running warm up/down 16:41 [3] 2.65 km (6:18 / km)
shoes: Saucony Peregrine 4

Orienteering 30:21 [3] 2.4 km (12:39 / km)
shoes: Saucony Peregrine 4

Line course in Lanton which Dad planned, then finding the boulders. Great to run in the forest straight from the house even if I did take half the wood home with me in my hair.

Saturday Dec 24, 2016 #

Running long 1:57:38 [3] 15.38 km (7:39 / km)
shoes: Saucony Peregrine 4

Dad and I wanted to do an off road Christmas Eve run up some hill and we decided on Rubers Law....then this turned into actually running there from Jedburgh and then onto Denholm to get picked up. Off road and hilly right from the start taking in the Dunion and Black Hill on the way. I absolutely suck at crossing fences...the wind was in our face the entire way and coming off Black Hill there was a rather nasty long painful shower but I enjoyed myself so much!

Friday Dec 23, 2016 #

Running warm up/down 24:34 [3] 4.09 km (6:00 / km)
shoes: Asics GT-1000 4 (2)

Back down in Jedburgh, really good to have the old man for company, definitely made the right decision swapping days.

Running 39:00 [4] 7.9 km (4:56 / km)
shoes: Asics GT-1000 4 (2)

3x10mins (3mins) LT. Windy and a very squally shower on the second rep but I was absolutely loving it and felt good :)!

Thursday Dec 22, 2016 #

Spinning 50:00 [3]
shoes: Asics GT-1000 2

Swapping today and tomorrow for various reasons....may regret this tomorrow.

Wednesday Dec 21, 2016 #

Running warm up/down 17:00 [3] 3.0 km (5:40 / km)
shoes: Asics GT-1000 4

Strength and Conditioning 1:00:00 [3]
shoes: Asics GT-1000 4

Only 2x6 on the tough exercises today but upped weight again. Big improvement in pull ups!

Note

Blood tests results back:
Hae: 14.4, Ferritin: 21 (this has gone down quite a bit so need to be careful), B12: 437 (@week7/10).

Running 56:27 [3] 9.84 km (5:44 / km)
shoes: Asics GT-1000 4

Didn't go long today as good long run at the weekend and planning on getting off road at the weekend. Included 15mins AT (2.7km 5:34/km @143-147bpm). Weather only got grim at the end but Meadows absolutely dead.....

Tuesday Dec 20, 2016 #

Running warm up/down 28:15 [3] 5.42 km (5:13 / km)
shoes: Asics GT-1000 4

Running intervals 22:30 [5] 3.47 km (6:29 / km)
shoes: Asics GT-1000 4 (2)

Joined up with Jenny and the really fast guys this week as my usual group away home for Christmas. She's a 1500m or less runner so sessions usually too short but have done a couple of session together before - wanted to run with a group and good to keep some speed in the legs. The guys were doing 3mins so we ran the first min with them to push us on, took 1min and ran back for 1min then took their 90secs recovery x5.

A totally different session to last week and despite being a lot shorter definitely still painful! Lovely wet and windy (which was somehow in our faces both ways!) evening but can't complain as it's not been too bad so far.

Monday Dec 19, 2016 #

Strength and Conditioning 20:00 [3]

Yoga 45:00 [0]

Yoga classes finished last week for Christmas and gym switched to Wednesday this week so did the exercises myself at home.

Running 12:55 [3] 2.23 km (5:48 / km)
shoes: Asics GT-1000 4

Orienteering 10:20 [3] 1.61 km (6:25 / km)
shoes: Asics GT-1000 4

On way home from work.

Note

New sports psychology chat tonight - some things to think about.

Sunday Dec 18, 2016 #

Running long 2:16:07 [3] 18.35 km (7:25 / km)
shoes: Icebug Acceleritas 3

Great long run with a lovely group of SEDS ladies from Newtonmore to Glen Gynack where we split up slightly to do slightly different things around a small bit of orienteering. Was really enjoying it and wasn't really sure about orienteering so Anwen and I ran around some of the course together treating it more as run then ran back to Newtonmore chatting away making time pass so quickly. This is the most I've enjoyed a long run in a very long time and really happy (and surprised) with how I felt physically right to the end.

Awesome weekend...good friends, good food, good times!

Saturday Dec 17, 2016 #

Running warm up/down 12:14 [3] 2.0 km (6:07 / km)
shoes: Icebugs Spirit OLX 2

Orienteering 58:51 [4] 6.69 km (8:48 / km)
shoes: Icebugs Spirit OLX 2

Achlean (5.7km, 220m).
Struggled in the terrain, felt like I was being pushed around. Alternated between being too hesitant or too rushed so a really scrappy run. Probably still lacking sleep but did actually enjoy being out there. Lots to work on.

Running warm up/down 15:46 [3] 2.18 km (7:14 / km)
shoes: Icebugs Spirit OLX 2

Orienteering 25:12 [3] 2.95 km (8:33 / km)
shoes: Icebugs Spirit OLX 2

Uath Lochans Christmas style "peg relay" with various Christmas decorations to pick up at controls. Great fun!

Friday Dec 16, 2016 #

Spinning 45:00 [3]
shoes: Mizuno Wave Sayonara 2

Thursday Dec 15, 2016 #

Running warm up/down 32:04 [3] 5.72 km (5:36 / km)
shoes: Asics GT-1000 4 (2)

Running tempo 29:00 [4] 6.28 km (4:37 / km)
shoes: Asics GT-1000 4 (2)

LT session. Early morning pre breakfast as work Christmas party tonight. Could have done with more sleep though as have been up early and rushing around every evening all week. Felt a bit harder this week probably a combination of change in paces, time of day meaning and less recovery between sessions than normal but still going alright. 1x10mins (3mins), 2x6mins (2mins).

Wednesday Dec 14, 2016 #

Running 17:00 [3] 3.0 km (5:40 / km)
shoes: Asics GT-1000 4 (2)

Absolute shuffle with combination of gym and session last night.

Strength and Conditioning 20:00 [3]
shoes: Asics GT-1000 4 (2)

Gluts, core and mobility.

Yoga 45:00 [0]

Exactly what I needed this mornining, came out the gym with a different pair of legs to those I went in with thankfully!

Running long 1:18:41 [3] 13.05 km (6:02 / km)
shoes: Asics GT-1000 4

Run with Jet for the first 50mins which flew by and then my deadly dull 15mins with HRM being a bit funny (2.64km 5:41/km) AT before running home.

Tuesday Dec 13, 2016 #

Running warm up/down 33:29 [3] 5.16 km (6:29 / km)
shoes: Asics GT-1000 4 (2)

Running intervals 55:35 [4] 11.94 km (4:39 / km)
shoes: Asics GT-1000 4 (2)

10x1km (1st 4 off 3mins and rest of 1min active recovery as had to get back to start of loop each time) with Sophie. Tough but think we paced it well and kept each other going. Thought I'd be hanging on after her awesome run at the East Districts but I was the stronger one again tonight so maybe I did just have a bad day.

C • Respect 2

Monday Dec 12, 2016 #

Running warm up/down 17:00 [3] 3.0 km (5:40 / km)
shoes: Asics GT-1000 4

Strength and Conditioning 1:00:00 [3]
shoes: Asics GT-1000 4

Made a few changes to the normal session - disk rather than barbell for single leg squat for more mobility. Squats up 70kg (4sets of 6).

Running warm up/down 9:56 [3] 1.76 km (5:39 / km)
shoes: Asics GT-1000 4

Orienteering 11:57 [3] 1.89 km (6:19 / km)
shoes: Asics GT-1000 4

Sunday Dec 11, 2016 #

Orienteering 28:52 [3] 5.21 km (5:32 / km)
shoes: Asics GT-1000 4

Sprint training Aberdeen 1.

Orienteering 24:40 [3] 4.34 km (5:41 / km)
shoes: Asics GT-1000 4

Sprint training Aberdeen 2.

Saturday Dec 10, 2016 #

Running warm up/down 29:58 [3] 4.98 km (6:01 / km)
shoes: Asics Gel Hyper Speed 6

Usual but included 1x90secs before as felt good doing that before the previous test.

Running 18:41 [5] 5.05 km (3:42 / km)
ahr:184 max:194 shoes: Asics Gel Hyper Speed 6

Test (5.05km, AHR 184). Again improvement since last test, small steps in the right direction back to where I want to be.
3:37, 3:38, 3:39, 3:48, 3:49, 0:10) headwind in second half).

Friday Dec 9, 2016 #

Note
(rest day)

Thursday Dec 8, 2016 #

Running warm up/down 23:13 [3] 4.08 km (5:41 / km)
shoes: Asics GT-1000 4 (2)

Running 9:00 [4] 1.45 km (6:12 / km)
shoes: Asics GT-1000 4 (2)

2x90secs (3mins). Feeling good.

Running 5:00 [5] 1.41 km (3:33 / km)
shoes: Asics GT-1000 4 (2)

5min test round my loop (PB).
All the others were done in summer too so think it's positive for a dark, slippy, breezy evening (thankfully not windy like last night when most of the test is into the wind). First km was quick but I didn't get a clear run at the last part with people around the tight bits so had to slow, then watching watch at last bit so didn't get to absolutely fight to the end. Therefore actually think I could go faster which is good. Now I have a point to run so next time will try to run to there in a faster time.

Wednesday Dec 7, 2016 #

Running warm up/down 17:00 [3] 3.0 km (5:40 / km)
shoes: Asics GT-1000 4

Strength and Conditioning 15:00 [3]
shoes: Asics GT-1000 4

Yoga 45:00 [3]

Back to the inappropriate chat guy....managed to keep a straight face just. Good class though.

Running warm up/down 18:08 [3] 3.51 km (5:10 / km)
shoes: Asics GT-1000 4

Running 13:30 [4] 1.89 km (7:09 / km)
shoes: Asics GT-1000 4

3x90secs (3mins). If it stays this windy the tests are going to be pointless.....but sticking to the plan.

Tuesday Dec 6, 2016 #

Running warm up/down 19:21 [3] 3.31 km (5:51 / km)
shoes: Asics GT-1000 4 (2)

Running 18:00 [4] 2.34 km (7:42 / km)
shoes: Asics GT-1000 4 (2)

4x90secs (3mins).

Monday Dec 5, 2016 #

Running warm up/down 25:50 [3] 4.54 km (5:41 / km)
shoes: Asics GT-1000 4 (2)

Running 22:30 [4] 2.85 km (7:54 / km)
shoes: Asics GT-1000 4 (2)

Easier week coming up.
5x90secs (3mins) - legs did not want to move.

Sunday Dec 4, 2016 #

Running warm up/down 1:04:03 [3] 9.18 km (6:59 / km)
shoes: Icebug Acceleritas 3

Total for the day at Glasgow Parks.
Despite the rare occurrence of having actually been out in town last night I felt better running today than yesterday. I think I put more pressure on myself mentally than I thought which probably contributed to the flat feeling and sub standard performance yesterday. I've felt so much better almost relieved since I did the xc race. Something I really need to work on.

Orienteering race 11:42 [4] 1.96 km (5:58 / km)

Park 1 Drumpellier (1.6km). Forest sprint, tactic should have been point the compass and go as nothing was far apart. I did not use my compass and tried to go fast. At least I got past the first control without a mistake unlike last year. Poor show by me though.

Orienteering race 11:51 [5] 2.57 km (4:37 / km)
shoes: Saucony Peregrine 4

Park 2 Tollcross (2.25km) My kind of park...hard run and good fun.

Orienteering race 25:42 [4] 4.79 km (5:22 / km)
shoes: Icebug Acceleritas 3

Park 3 Pollock chasing start (4.25km). Had over a minute lead. First three just a run so went out hard then relaxed around trickier bit. Didn't pick the best route on 4 and wee miss at 5 but generally happy and was able to enjoy last bit to take the overall win. Last race for a bit which is probably good as I'm too good at putting unnecessary pressure on myself!

Saturday Dec 3, 2016 #

Running warm up/down 31:50 [3] 5.46 km (5:50 / km)
shoes: Mizuno Wave Sayonara 2

As I was getting a lift from people in my club arrived slightly later than I'd have preferred (I like being early) and although still did everything I wanted felt it was a bit rushed.

Running race 25:34 [5] 6.5 km (3:56 / km)
shoes: Adidas XCS 4

East District XC Champs Aberdeen.
Tough day at the office. Started slower than previous races with aim of picking people of on second lap. Didn't have the extra gear though and struggled in the second half desperately trying to stay ahead of those behind who I know I should be beating. Down on those I'm normally just behind.

While I'm really disappointed to run poorly in this race this time last year I wasn't physically capeable of completing this. Note to self: I didn't taper at all unlike the runners who to them this is important, course was fast with a lack of mud which didn't suit me and I can't run well all the time.

Hopefully just a blip and my tests next week will show I'm improving.

Friday Dec 2, 2016 #

Spinning 45:00 [3]
shoes: Asics GT-1000 2

Thursday Dec 1, 2016 #

Running warm up/down 16:24 [3] 2.65 km (6:11 / km)
shoes: Asics GT-1000 4

Orienteering 45:46 [3] 7.53 km (6:05 / km)
shoes: Asics GT-1000 4

FWTN Dean Village cruising.

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