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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cat T

In the 7 days ending Aug 13:

activity # timemileskm+m
  Running - easy11 6:56:00
  Running - hard4 1:51:33
  Orienteering - easy1 1:00:00
  S&C 2 30:00
  Total13 10:17:33

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Sunday Aug 13 #

6 AM

Running - easy warm up/down 25:00 [2]
shoes: Saucony Kinvara - July 2017

Too early for me!
10 AM

Running - hard race 35:33 [4]

Darlington 10k. Are you supposed to use gun time or chip time? It was either a PB or pw, either way by a second. Bit hillier course than söder runt and race felt the opposite, after starting with the adrenaline (bit quick) i sort of had to keep slowing bit by bit til i found a good feeling. So felt crap most of the first half but better later on. Almost close enough behind winner Emma Clayton to feel like i should try and go for it in the last 2km but i had no change up at all! So no chance. Quite big prize money for second place tho so it wasnt so bad. Not so happy with the time but it was a good training.

Running - easy warm up/down 25:00 [2]

Mostly trying to round up mum who kept getting lost

Saturday Aug 12 #

5 PM

Running - easy 47:00 [2]
shoes: Saucony Kinvara - July 2017

Mostly stuck doing work today but eventually made it out to stretch my legs round Hawsker. a few drills and strides at the end.

Friday Aug 11 #

7 AM

Running - hard intervals 16:00 [3]
shoes: Saucony Kinvara - July 2017

Had a "great idea" to frontload the day with early intervals. 2 x 8/1 min threshold feel up the incline then 8 x hills at hawsker (shorter hill than i remember, more like hill sprints!) then 5 x 30/90 on the way back to try and get a better turnover. Not much in the way of speed, long ints especially werent so successful. Hamstrings and glutes tight AF, i guess still from tuesday. Oh well, just about earned a croissant at least.

Running - hard intervals 6:00 [4]
shoes: Saucony Kinvara - July 2017

Running - easy warm up/down 50:00 [2]
shoes: Saucony Kinvara - July 2017

11 AM

Running - easy 46:00 [1]
shoes: Saucony Kinvara - July 2017

Proper recovery on Goathland moor, before theres a risk of being shot. Howes, Lyke Wake and back along the skyline path.

Thursday Aug 10 #

11 AM

Running - easy 42:00 [2]
shoes: Saucony Kinvara - July 2017

Runswick to Sandsend on the Cleveland Way (started by going down to the beach and back up the cliff). doms hasnt really materialised from tuesday, bit tired legs but nothing too bad. had to stop and walk past some cattle with calves but otherwise okay. proper nice day! sandsend was packed.
4 PM

Running - easy 38:00 [2]
shoes: Inov-8 XTalon 212 Oct 2016

Just easy out on the moor, bit sleepy but should be fine for harder training again tomorrow.

Wednesday Aug 9 #

11 AM

Orienteering - easy 1:00:00 [2]
shoes: Inov-8 XTalon 212 April 2017

tired, so a really easy training round maybeck. good to do some orienteering and actually hitting things okay as long as i was concentrating properly.
5 PM

Running - easy 45:00 [2]
shoes: Saucony Kinvara - July 2017

more recovery, really easy round the farm track and cinder track

S&C 15:00 [3]

found The Weight we have at home... bit crap that there's no gym in whitby i can use! he only one with any of the equipment i'd use would make me take a full induction before i could train

Tuesday Aug 8 #

11 AM

Running - hard intervals 20:00 [4]
shoes: Saucony Kinvara - July 2017

Time to start working through some gears again, took one of my favourite pre woc sessions but tried not to completely empty the tank before the evening (surface didnt lend to that anyway, rain meant loads of mud and puddles on the cinder track). Think i got an okay balance. 5x 3'/30"-1'/2'.

Running - easy 35:00 [2]
shoes: Saucony Kinvara - July 2017

Crashed a bit yesterday but feeling okay now.
3 PM

S&C 15:00 [1]

Core
7 PM

Running - hard race 34:00 [4]
shoes: Inov-8 XTalon 212 April 2017

Ravenscar Rumble - local fell race, really fun course starting at the top at Ravenscar, down onto the clifftops, along then the main climb up onto the top above the alum works then over to the highest point, down a bit then last little climb back up to the village. good mix of surfaces, had a bit of everything! first two men got quite a lead on the first downhilll from being stronger and faffing less on the slippery flags and wooden bridges but managed to catch second place on the climb and hold on to the end. new womens record too (i think nearly 4mins off the old one) so lots of beer to keep the entourage happy :-D

Running - easy warm up/down 20:00 [2]

should have warmed down longer but it was cold and rainy and they had free cake

Monday Aug 7 #

11 AM

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

Not exactly as planned when i woke up at 9.30, back from family outing in Bay on the cinder track and then strides. Still a bit full of breakfast.

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