Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cat T

In the 31 days ending Jan 31, 2019:

activity

time

miles

Running - easy

33:09:00

S&C

9:20:00

Alternative training

8:30:00

Running - hard

3:49:00

Orienteering - medium

3:16:00

Orienteering - easy

1:55:00

Total

59:59:00

3:10

0:00

» now

Thursday Jan 31, 2019 #

Note

Feeling a bit down this afternoon. Was about to force myself out to the sweatbox when Kim launched an intervention. Week is being capped at 11hrs :-o There is some good stuff coming up next month and i really would like to stop this year going all 2018...

7 AM

Note

Stretching at the gym. Some rolling too, crazy times.

11 AM

Orienteering - medium intervals 35:00 [3]
shoes: Inov-8 X talon November 2018

Not many days in the UK where I take it easier because of the cold but today is one of those. Only just in i3...

Running - easy warm up/down 40:00 [2]
shoes: Inov-8 X talon November 2018

Wednesday Jan 30, 2019 #

6 AM

S&C 50:00 [3]

gym

6 PM

Running - easy 40:00 [1]
shoes: Saucony Kinvara - Dec 2017

Shadowing E round street o. Good fun.

Tuesday Jan 29, 2019 #

7 AM

Note

stretching at the gym

10 AM

Running - hard 20:00 [3]
shoes: Inov-8 X talon November 2018

My foot is a bit off the gas this week. So i joined Kim's session, 4x5min/90s intervals up past forge dam, which fit nicely around my i3.

Running - easy warm up/down 35:00 [2]
shoes: Inov-8 X talon November 2018

5 PM

Alternative training 55:00 [3]

X-trainer progression again. Hard work!

Monday Jan 28, 2019 #

6 AM

S&C 50:00 [3]

gym

8 AM

Running - easy 1:43:00 [2]
shoes: Inov-8 X talon November 2018

Hopped off the Clough train at the top ans carried on to Hathersage to meet Lucy. Between the icy bits, the rocky bits and the icy and rocky bits it took long enough but it was a brill morning to be out on the moors.

2 PM

Running - easy 14:00 [1]
shoes: Inov-8 X talon November 2018

v easy back from the station, properly seized up after the morning. not needing much after being out quite a long time earlier.

Sunday Jan 27, 2019 #

10 AM

Running - easy 1:20:00 [2]

Ran with Kim and Richard, first to pick up the car then on the moors. Quite a lot of terrain.

3 PM

Running - easy 40:00 [2]

extra run from home, mixed surface. bit muddy for trainers in places.

6 PM

S&C 20:00 [1]

Climbing (spent more time drinking coffee and hanging about than doing anything useful but eventually managed a pinkle)

C • pinkle 2

Saturday Jan 26, 2019 #

8 AM

Running - easy 1:14:00 [2]
shoes: Saucony Kinvara - Dec 2017

Ran with Kim to schools cross country on the other side of town. Timed it perfectly with the start of the parkrun at manor top so a few hundred metres of bombing race photos. Nice to run before everywhere got busy.

4 PM

Alternative training 55:00 [3]

My feet are a bit cranky today, i think a little bit from turning both ankles yesterday, so took the session on the x-trainer. Every time i almost replace another of these sessions with a run something makes me cautious. A frustrating waiting game but hopefully not too long now. At least progressed the progression.

Friday Jan 25, 2019 #

7 AM

S&C 30:00 [3]

Core

11 AM

Running - easy long 2:10:00 [2]
shoes: Inov-8 X talon November 2018

Paths and terrain from the golf course, after getting some work and tax return done. A bit heavy legged and slow so tried to at least make it a lot of terrain. Fierce wind too.

Thursday Jan 24, 2019 #

7 AM

Note

Stretching at the gym

11 AM

Running - hard tempo 36:00 [3]
shoes: Inov-8 X talon November 2018

Tough one, textbook case of physical reaction to trying to power through a tough week, but got it done. Old friend split tempo is back, starting with 3x12min/1min. Mixed surface on forest roads, heather and small paths. Tried to get an around-threshold feeling, not the best ive ever done but as well as i could manage today. Some ice to look out for and had to break the first for an emergency toilet stop after so much coffee to get me out the door.

Running - easy warm up/down 27:00 [2]
shoes: Inov-8 X talon November 2018

5 PM

Alternative training 50:00 [3]

X-trainer, really floored myself today :-D feeling better after a sleep.

Wednesday Jan 23, 2019 #

6 AM

S&C 50:00 [3]

gym

3 PM

Running - easy 24:00 [1]
(rest day) shoes: Saucony Kinvara - Dec 2017

Sort of rest day anyway but not feeling tired. Probably will catch up later. Small jog, drills and strides before school pick up.

Tuesday Jan 22, 2019 #

6 AM

Note

Stretching at the gym

9 AM

Running - hard intervals 25:00 [4]
shoes: Inov-8 X talon November 2018

5x5min/90s round bingham park then up past forge dam. good, worked hard even though it was mentally tough with watch in pocket just waiting to hear the beeps! net uphill. the last one in particular, when the gradient had ramped up, was a killer :-)

Running - easy warm up/down 40:00 [2]
shoes: Inov-8 X talon November 2018

6 PM

Alternative training intervals 50:00 [3]

X-trainer progression.

Monday Jan 21, 2019 #

6 AM

S&C 50:00 [3]

gym

8 AM

Running - easy 1:09:00 [2]
shoes: Saucony Kinvara - Dec 2017

Clough Monday, good chat. felt loads better after than before.

3 PM

Running - easy 43:00 [2]
shoes: Saucony Kinvara - Dec 2017

Up past forge dam, finished at hunters bar to pick up the kids. Moving fine.

Sunday Jan 20, 2019 #

10 AM

Orienteering - easy 45:00 [2]
shoes: Inov-8 O Roc 280 April 2018

Grizedale training in the snow, middle distance style in the top bit of the forest. Loved it apart from the deep, freezing cold marshes. Amazing views over to the fells from the top. In control today, just taking it easy in the conditions and with a quite good week in the legs (also quite tight calf).

Running - easy 35:00 [2]
shoes: Inov-8 O Roc 280 April 2018

Up and down from the carpark

Saturday Jan 19, 2019 #

8 AM

Running - easy 40:00 [2]
shoes: Saucony Kinvara - Dec 2017

Little bit of parkrun tourism at fell foot. Kim was running a tempo and E going for a PB, i was just out for a morning run. Quite fun, especially all the people who thought Kim and i were involved in an epic parkrun battle.

12 PM

Orienteering - medium tempo 50:00 [3]
shoes: Inov-8 O Roc 280 April 2018

Blake Holm in the snow. Great forest! My plan was to take this as a harder session. The snow made this easier in places by increasing resistance (slow and tough going, soft ground underneath) but it was slippery so hard to keep a good intensity anywhere. Other things to break the flow were some tough forest, tricky orienteering, low vis and one relocation loop -_-

Started quite easy, a bit rushed in a bit not to get cold or caught orienteering, then gave myself a talking to and got into tempo much better after that, until i drifted a bit in the plantation and took a while to relocate. Mostly enjoyed it!

Orienteering - easy 15:00 [2]
shoes: Inov-8 O Roc 280 April 2018

Running - easy warm up/down 15:00 [2]
shoes: Inov-8 O Roc 280 April 2018

Friday Jan 18, 2019 #

7 AM

S&C 30:00 [3]

Core

9 AM

Running - easy long 2:17:00 [2]
shoes: Inov-8 X talon November 2018

Long run from home. bare minimum tarmac (just to hunter's bar and back!) but the ground was mostly frozen anyway. heavy legs up the clough but enjoyed getting out round stanage and back via ox stones. lots of slow going where it was icy!

Thursday Jan 17, 2019 #

7 AM

Note

Stretching at the gym

11 AM

Orienteering - medium intervals 40:00 [3]
shoes: Inov-8 X talon November 2018

Faffing about searching for maps of bowden housteads i stumbled across a competition print of tankersley, then discovered i can get the bus from the end of our road to within warm up distance of the forest (the bus also takes a full tour of the city, so started the session quite late...) tankersley is proper good for middle distance training! 5x intervals using the race on the map and a bit extra.

Running - easy warm up/down 40:00 [2]
shoes: Inov-8 X talon November 2018

There and back from the bus stop, bit of jogging between intervals

5 PM

Alternative training intervals 50:00 [3]

X-trainer intervals, changed up the progression a bit, still hard work

Wednesday Jan 16, 2019 #

Note
(rest day)

6 AM

S&C 50:00 [3]

Gym

Tuesday Jan 15, 2019 #

7 AM

Note

stretching at the gym

10 AM

Running - hard intervals 24:00 [4]
shoes: Inov-8 X talon November 2018

4x5min/30s/1min/90s starting at rivelin dams, up to headstone and back over to wyming brook. Forest road, small paths and terrain. Nice to be running uphill for most of it, shame that the last long interval ended up a bit downhill but working hard most of the way.

Running - easy warm up/down 46:00 [2]
shoes: Inov-8 XTalon 212 April 2017

Not feeling too lively on the way there, glad i decided on the session anyway

6 PM

Alternative training intervals 50:00 [3]

X-trainer again, not quite up to running a double session yet. sweaty.

Monday Jan 14, 2019 #

6 AM

S&C 50:00 [3]

gym

8 AM

Running - easy 1:00:00 [2]
shoes: Saucony Kinvara - Dec 2017

Needing a bit of recovery today! easy almost-Clough with Kim

4 PM

Running - easy 50:00 [2]
shoes: Saucony Kinvara - Dec 2017

More recovery. Legs a bit more on board after a good nap. Up the side of porter valley for a change, ages since ive been there!

Sunday Jan 13, 2019 #

10 AM

Running - easy long 2:20:00 [3]
shoes: Inov-8 X talon November 2018

Run from cutthroat bridge, Oli J and Emil W for company today. Last time i ran with Emil it was up Vesuvius in glorious sunshine. Couldnt promise quite as nice conditions here, actually some of the worst i remember for the first part. Bit damp and so windy i had trouble standing upright and staying on the path, never mind moving forward. Seemed to suffer extra here too, being the lightest of the three of us. Better later on, quads heavy on the last couple of climbs but all in all v enjoyable. Oli even produced some christmas cake after win hill! #winning

6 PM

S&C (Climbing) 30:00 [1]

Works with Kim and Ella (plus the Todd family!) it's been too long, working on doing easier problems but with a better technique

Saturday Jan 12, 2019 #

9 AM

Alternative training 50:00 [2]

X-trainer. Just steady today.

2 PM

Running - easy warm up/down 15:00 [2]
shoes: Inov-8 X talon November 2018

Shadowing J round a white course, then a small extra jog after. Sword had priority over the map so map memory practice for most of it.

Orienteering - medium tempo 36:00 [3]
shoes: Inov-8 X talon November 2018

Blue course, heavy doms legs but trying to get the best effort i could from it. Got a bit lost in the little garden bit in the corner, not slowing down enough to see the detail. Otherwise not too bad. Quite good sprint technique training.

3 PM

Note

Collected some controls, but just walking

Friday Jan 11, 2019 #

7 AM

Note

stretching instead of core today, still a domsfest and my back/SI seems to be jammed up (stopped me sleeping so well), so mostly just trying to loosen that off.

12 PM

Running - easy 1:06:00 [2]
shoes: Inov-8 X talon November 2018

Tired and heavy today, glad to have company to drag me out! With Dan and Tom up win hill, along and back by the reservoir. Nice new loop for me.

4 PM

Running - easy 30:00 [1]
shoes: Saucony Kinvara - Dec 2017

Still on power saving mode. Easy jog and drills in endcliffe park, then back from J's karate... He insisted on taking the skateboard on the way there, which was quite slow going...

Thursday Jan 10, 2019 #

7 AM

Note

Stretching at the gym

9 AM

Orienteering - medium 35:00 [3]
shoes: Inov-8 X talon November 2018

Split tempo (~10, 10, 5, 5, 5) long compass legs on Burbage as well as my doms-ridden legs would go. Some compromises for terrain lines but still many places where just moving forward was tough. Trying to work on compass processes, bit mixed results even with such high visibility (not as misty as expected).

Orienteering - easy 25:00 [1]
shoes: Inov-8 X talon November 2018

Decided on some microsprint action in the boulders to warm up, cue some outrageous overshooting...

Running - easy warm up/down 10:00 [2]
shoes: Inov-8 X talon November 2018

Took refuge in fox house for a bit before the bus home

C • Did you..... 3

5 PM

Alternative training intervals 50:00 [3]

X-trainer. Worked hard again. Ohh the doms.

Wednesday Jan 9, 2019 #

Note
(rest day)

6 AM

S&C 50:00 [3]

gym

Tuesday Jan 8, 2019 #

7 AM

Note

stretching at the gym

10 AM

Running - hard intervals 20:00 [4]
shoes: Inov-8 X talon November 2018

Watch still on holiday so mixed fartlek round wyming brook. I could really have run this kind of session from home but it did mean i got to experience the pain of uphill reps on the forest road there. The hardest intervals i've run in ages, but a couple of longer ones on small paths too for variety. Mentally tough without the watch to count down each one.

Running - easy warm up/down 40:00 [2]
shoes: Inov-8 X talon November 2018

4 PM

Running - easy 36:00 [2]
shoes: Saucony Kinvara - Dec 2017

Little run up towards forge dam. Strength training is working, so much more power per stride than in the summer and better upper body drive too.

Monday Jan 7, 2019 #

6 AM

S&C 50:00 [3]

gym

8 AM

Running - easy 1:10:00 [2]
shoes: Saucony Kinvara - Dec 2017

Clough gang Monday. Nice and sociable.

3 PM

Alternative training intervals 50:00 [3]

X-trainer intervals, worked hard :-)

Sunday Jan 6, 2019 #

10 AM

Orienteering - easy 30:00 [2]
shoes: Inov-8 X talon November 2018

Little compass training on High Rigg. Just easy after yesterday.

Saturday Jan 5, 2019 #

Running - easy 20:00 [1]
shoes: Inov-8 X talon November 2018

For the day... A small warm up, then in the afternoon went for a v slow jog to Threlkeld café and back after.

10 AM

Running - hard race 1:19:00 [4]
shoes: Inov-8 X talon November 2018

Tim Tett's blencathra race. First time lining up since the injury! Feeling quite strong but also heavy after yesterday. Along for a bit quite comfortably then up the halls fell line less comfortably. I was hans on knees walking most of it, unlike a casual-starting Rhys who came trotting past halfway. Off the top i was v slow on the steep descent but the softer, flatter bit over to cloven stone suited me well and i tried to reel in the guys ahead. Almost managed but it was quite a big effort and a bit Gip-choge by the time i got there. Then I was watching my footing for the rest so felt less like a race and more just getting back. Another step forward and injury was fine, hope to be able to continue the progress now.

Friday Jan 4, 2019 #

10 AM

Running - easy long 3:10:00 [2]
shoes: Inov-8 X talon November 2018

Excellent run from blencathra centre. Started with Tim round and then up the sharp edge way to the summit (glad of some peer pressure here). Mist down here and a bit surreal as we parted ways at the summit. I went to find cloven stone, then up Skiddaw, obligatory little man confusion (clag was down) On the way back down the valley i bumped into the Bradleys, nice to have some company homewards! So i know the race route for tomorrow now but have also trashed my legs somewhat...

Thursday Jan 3, 2019 #

7 AM

S&C 50:00 [3]

Gym. back to it. can feel the doms brewing already...

2 PM

Running - easy 1:00:00 [2]
shoes: Inov-8 X talon November 2018

Naively thought i would have enough time for a long run on arrival at Threlkeld. Nope, but at least opened my account for the weekend with a flattish run round the valley between skiddaw and blencathra, then over latrigg and back.

Wednesday Jan 2, 2019 #

9 AM

Running - easy 1:13:00 [2]
shoes: Inov-8 X talon November 2018

Nice relaxed run up meanwood from leeds uni while Lucy "Three Degrees" Taylor was printing her dissertation.

7 PM

Alternative training 50:00 [3]

X-trainer, progressive

Tuesday Jan 1, 2019 #

11 AM

Running - hard intervals 25:00 [3]
shoes: Inov-8 X talon November 2018

5x5/1min on paths and heather on Fylingdales. Looking forward to getting back to more group sessions to get me pushing just a bit harder, but worked reasonably well. Good way to start the year and pleased not to be too jaded from last night.

Running - easy warm up/down 26:00 [2]
shoes: Inov-8 X talon November 2018

5 PM

Running - easy 31:00 [2]
shoes: Inov-8 X talon November 2018

Renewing acquintances with the sights, sounds and smells of whitby. Quite slow in terrain shoes (should have bought some trainers up!) but pleased to be able to double after the morning. Legs feeling fine, suppose i could have pushed harder but also the load has been low this week. Looking forward to getting back in a routine after the weekend.

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