Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Daneo

In the 30 days ending Nov 30, 2017:

	activity	#	time	miles		km		+m
	Running	63	32:02:21	298.05	(6:27)	479.66	(4:00)	4963
	Gym	10	7:15:00
	S & C	20	4:25:00
	Orienteering	2	2:49:14	19.09	(8:52)	30.72	(5:31)	314
	Total	94	46:31:35	317.14		510.38		5277
averages - weight:75kg

2:31

0:00

» now

Thursday Nov 30, 2017 #

Note

Flying to Norway so doubling tomorrow, single today.

5 PM

Orienteering 1:17:36 [2] 12.05 km (6:26 / km)
shoes: Inov8 X-Talon 212

Night O in the snow. Pretty dreamy.

8 PM

S & C 10:00 [3]

Bit of core outside the flat when we thought we were locked out. Turns out we were just planking outside some randomers flat as we'd got the wrong block.

Wednesday Nov 29, 2017 #

7 AM

Running 1:00:01 [2] 14.06 km (4:16 / km) +288m 3:52 / km
shoes: Nike Structure 19

Morning run up Porter. A bit frosty on the hands and icy in places.

7 PM

Running 30:01 [3] 8.07 km (3:43 / km) +39m 3:38 / km
shoes: Nike Structure 19

Pre gym run

8 PM

Gym 45:00 [3]

Standard Saturday but on a Wednesday

9 PM

Running 6:22 [1] 1.09 km (5:50 / km) +73m 4:23 / km
shoes: Nike Structure 19

Warm down

11 PM

S & C 10:00 [3]

On it with Nay

Tuesday Nov 28, 2017 #

10 AM

Running 30:00 [2] 6.85 km (4:23 / km) +68m 4:10 / km
shoes: Nike Structure 19

Another post spook lie in

5 PM

Running 21:21 [3] 5.54 km (3:51 / km) +22m 3:47 / km
shoes: Nike Structure 19

Warm up

6 PM

Running 23:56 [4] 8.0 km (3:00 / km)
shoes: Brooks Hyperion

4x 2km (6.01, 5.58, 5.58, 5.58)

Nice and consistent but nothing too quick. Had to lead them all into the wind apart from the last half of the last rep where Bayton took the reigns. Good session considering the wind, Liverpool and Spook. Looking good low 30s at Telford.

Running 16:47 [1] 3.27 km (5:08 / km) +35m 4:52 / km
shoes: Nike Structure 19

Warm down with a quick stop in the bushes...

11 PM

S & C 15:00 [3]

Monday Nov 27, 2017 #

11 AM

Running 30:01 [2] 6.57 km (4:34 / km)
shoes: Nike Structure 19

Morning flush out

6 PM

Running 50:01 [3] 13.37 km (3:44 / km) +61m 3:39 / km
shoes: Nike Structure 19

Standard Raz

7 PM

Gym 45:00 [3]

8 PM

Running 6:06 [1] 1.07 km (5:42 / km) +65m 4:22 / km
shoes: Nike Structure 19

Warm down

Saturday Nov 25, 2017 #

8 AM

Running 19:13 [2] 4.4 km (4:22 / km) +16m 4:17 / km
shoes: Nike Structure 19

Morning shake out pre Liverpool

1 PM

Running 12:09 [2] 3.01 km (4:02 / km)
shoes: Nike Structure 19

Warm up

2 PM

Running 32:39 [4] 9.55 km (3:25 / km) +59m 3:19 / km
shoes: Brooks Mach 18

Liverpool Cross Challenge

Running 13:41 [2] 2.59 km (5:17 / km) +7m 5:13 / km
shoes: Nike Structure 19

Warm down

Thursday Nov 23, 2017 #

S & C 10:00 [3]

6 PM

Running 30:00 [2] 7.37 km (4:04 / km)
shoes: Brooks Hyperion

10 min warm up, 10 min tempo, 10 min warm down and strides.

Wednesday Nov 22, 2017 #

S & C 15:00 [3]

9 AM

Running 50:00 [2] 12.04 km (4:09 / km) +169m 3:53 / km
shoes: Nike Structure 19

Took a long lie in then went up porter. If I've lived like a monk since October then this week I'm living like a Saint. Lots of stretching, resting and hydrating.

Tuesday Nov 21, 2017 #

8 AM

Running 30:00 [2] 6.86 km (4:22 / km) +61m 4:11 / km
shoes: Nike Structure 19

Morning 30

5 PM

Running 22:31 [2] 5.39 km (4:11 / km) +24m 4:05 / km
shoes: Nike Structure 19

Warm up

Running 5:55 [4] 2.0 km (2:58 / km)
shoes: Brooks Hyperion

2km rep. By myself and very windy.

6 PM

Running 11:07 [4] 4.0 km (2:47 / km)
shoes: Brooks Hyperion

4x (600, 100 jog, 400, 200 jog)

1.43, 67, 1.40, 67, 1.40, 65, 1.39, 66

Bit of a meh session. Thought I could go faster than this but it was very windy and wet and I had to lead it all with no one to push me.

C • Good session 2

Running 16:52 [2] 3.61 km (4:40 / km) +37m 4:27 / km
shoes: Nike Structure 19

Warm down and strides

10 PM

S & C 15:00 [3]

Monday Nov 20, 2017 #

8 AM

Running 30:01 [2] 6.94 km (4:20 / km) +66m 4:08 / km
shoes: Nike Structure 19

Morning 30. Very wet yet saw a mad Ba Ba out in shorts and a t shirt. One more week of being a monk to go. Actually buzzing for Liverpool now. There's something about that first big race of the year that gets me pumped.

C • Seeing things 2

6 PM

Running 40:00 [3] 10.67 km (3:45 / km) +46m 3:40 / km
shoes: Nike Structure 19

40 min Raz, hamstring a bit tight.

7 PM

Gym 45:00 [3]

All body weight stuff on the legs just keeping mobile. Weights on upper body. Got my body fat % done by this ultrasound machine at 7 measurement points so pretty accurate. Turns out is 4.4% which is a great confidence boost before the weekend.

8 PM

Running 6:45 [1] 1.11 km (6:05 / km) +62m 4:45 / km
shoes: Nike Structure 19

Warm down

10 PM

S & C 10:00 [3]

Core with nath

Sunday Nov 19, 2017 #

8 AM

Running 1:20:00 [3] 21.56 km (3:43 / km) +275m 3:29 / km
shoes: Nike Structure 19

Pre breakfast Raz with Mycroft on a frosty morning at the Bower. Good to have another lad to run with that can chat at this pace! No tempo at the end this week with Liverpool in mind and a spicey session yesterday.

10 PM

S & C 15:00 [3]

Saturday Nov 18, 2017 #

9 AM

Running 17:41 [2] 4.01 km (4:25 / km)
shoes: Nike Structure 19

Warm up

Running 30:00 [4] 9.72 km (3:05 / km) +32m 3:02 / km
shoes: Brooks Hyperion

12.30, 5, 7.30, 5 temps at Rother Valley

4.06km
1.62km
2.42km
1.62km

Feeling very very good. With mycroft and tanner but dropped them after the first rep. Still could hear them close behind which kept me pushing.

10 AM

Running 15:15 [2] 3.35 km (4:33 / km) +9m 4:30 / km
shoes: Nike Structure 19

Warm down

2 PM

Gym 45:00 [3]

11 PM

S & C 15:00 [3]

Friday Nov 17, 2017 #

8 AM

Running 30:00 [2] 6.67 km (4:30 / km) +31m 4:24 / km
shoes: Nike Structure 19

Pre Breakfast 30

4 PM

S & C 30:00 [3]

Core circuits

Thursday Nov 16, 2017 #

8 AM

Running 30:00 [2] 6.81 km (4:24 / km) +56m 4:14 / km
shoes: Nike Structure 19

Morning one

6 PM

Running 14:41 [2] 3.47 km (4:14 / km) +19m 4:07 / km
shoes: Brooks Hyperion

Warm up, no signs of Waino :(

Running 7:30 [4] 2.32 km (3:14 / km) +7m 3:11 / km
shoes: Brooks Hyperion

Temps. Lots of parents day traffic around. No arguments tonight.

Running 18:00 [4] 5.04 km (3:34 / km) +265m 2:50 / km
shoes: Brooks Hyperion

6x 80, 6x 60, 6x 40 Hills

Very lonely and cold but got it done with the quickest average pace yet this winter. Felt like I was in this session and in my own head for ages making it a mental and physical battle. Bashing out these sessions by myself is what separates me from the pretenders like Olly Williams though.

7 PM

Running 16:25 [2] 3.31 km (4:58 / km) +45m 4:39 / km
shoes: Brooks Hyperion

Warm down

10 PM

S & C 15:00 [3]

Wednesday Nov 15, 2017 #

9 AM

Running 50:00 [2] 11.86 km (4:13 / km) +177m 3:55 / km
shoes: Nike Structure 19

Wanted to go at 7.15 with my man Waino but I couldn't get to sleep last night until like 1.00. Might be because I napped for too long in the day but didn't want to spend my day off ridiculously tired as I've got a lot of work to do so went later. Legs feeling pretty wrecked.

C • Deja Vu 3

5 PM

Running 30:02 [3] 7.94 km (3:47 / km) +42m 3:41 / km
shoes: Nike Structure 19

Short Raz before the gym. Got to a junction, let a car go so then began to cross. This woman tries to speed in front of me beeping her horn. Some people are such idiots, can't spare 3 seconds to let someone cross the road nowadays.

6 PM

Gym 45:00 [3]

Tuesday Nov 14, 2017 #

7 AM

Running 30:00 [2] 6.74 km (4:27 / km) +55m 4:17 / km
weight:75kg shoes: Nike Structure 19

Easy 30. 1kg to go

5 PM

Running 22:30 [2] 5.51 km (4:05 / km) +22m 4:00 / km
shoes: Nike Structure 19

Warm up

6 PM

Running 20:01 [4] 7.0 km (2:52 / km)
shoes: Brooks Hyperion

2000, 1600, 1200, 1000, 800, 400

5.51, 4.38, 3.25, 2.49, 2.15, 62

Lap jogs after the 2k and mile then 200 after the others. Very happy with this session, basically solo so working hard on my own. Got in an argument with some kid as him and his mates didn't get out of Lane 1 when I shouted track so pushed them out the way, then he dived in front of me on purpose on another rep. Probably shouldn't of swore at them but the coach should have control over his athletes.

C • Lane 1 2

7 PM

Running 17:01 [2] 3.6 km (4:44 / km) +38m 4:29 / km
shoes: Nike Structure 19

4x lactics, then back to cathedral

10 PM

S & C 15:00 [3]

Monday Nov 13, 2017 #

10 AM

Running 30:00 [2] 7.11 km (4:13 / km) +52m 4:04 / km
shoes: Nike Structure 19

Mid morning Monday miles. Big lie in after finding it hard to sleep last night due to the cold and sleeping for ages on the train.

6 PM

Running 50:00 [3] 13.52 km (3:42 / km) +57m 3:37 / km
shoes: Nike Structure 19

Only 50 this week. Reducing the miles put keeping the intensity before Liverpool. Bit cautious to over taper seeing as Liverpool is only a secondary goal this year with next year being my big push for a GB vest.

7 PM

Gym 45:00 [3]

Reduced to 3 sets of smaller reps but still high weight as I want to really bash the running sessions this week and not be held back by doms.

8 PM

Running 6:39 [1] 1.11 km (5:59 / km) +70m 4:33 / km
shoes: Nike Structure 19

Warm down

11 PM

S & C 10:00 [3]

Sunday Nov 12, 2017 #

10 AM

Running 1:30:00 [3] 24.3 km (3:42 / km) +174m 3:35 / km
shoes: Nike Structure 19

Big fat miles at a stinky pace on muddy trials. Biggest week of my life, in good shape starting the two week count down to Liverpool.

C • Mon 1

11 PM

S & C 10:00 [3]

Saturday Nov 11, 2017 #

9 AM

Running 20:00 [2] 4.76 km (4:12 / km)
shoes: Nike Structure 19

Shake out pre Hampshire league

1 PM

Running 16:15 [3] 4.02 km (4:03 / km) +53m 3:48 / km
shoes: Nike Structure 19

Warm up

2 PM

Running 33:39 [5] 9.09 km (3:42 / km) +400m 3:02 / km
shoes: Nike Structure 19

Hampshire League 2nd

Turned up at Queen Elizabeth Country Park to find out that the course was basically a grass fell race so knew it'd suit me and all the thoughts about being tired after a week of hard miles vanished. Sat in with the first 5 whilst Jonny Hay pushed on the hill on the first lap. Flew down the hill and nearly caught Jonny and left the other lads. Knew I just had to stay in touch on the hill on the next lap which I did and then overtook jonny on the second downhill and stretched out a lead. Third hill I heard a lad coming up on me, then this random guy came flying past and I couldn't stick with him, can't help but think that I could of dug deeper here but that's easier to think after a race. He pulled enough of a gap to hold me off on the downhill but I was closing him down the whole way to the finish and only finished a couple of meters down on him. Turns out he was Matt Sharp, 3rd at the Great South Run doing 10 miles in 48 mins so not too bad getting beat him and also beating a previous National XC champ. Can't take too much away from the race though other than that XC runners still can't run downhill. Mick said he didn't want me to race Milton Keynes because of the downhills so I guess he didn't know too much about this course!

C • Nice one 3

3 PM

Running 21:10 [1] 4.08 km (5:11 / km) +48m 4:54 / km
shoes: Nike Structure 19

Warm down

Friday Nov 10, 2017 #

6 AM

Running 40:00 [3] 10.1 km (3:58 / km) +42m 3:53 / km
shoes: Nike Structure 19

Dark morning easy raz to the gym. Going home straight from uni so had to go early.

7 AM

Gym 45:00 [3]

8 AM

Running 6:27 [1] 1.09 km (5:55 / km) +69m 4:30 / km
shoes: Nike Structure 19

Warm down

10 PM

S & C 15:00 [3]

Thursday Nov 9, 2017 #

9 AM

Running 16:57 [2] 4.03 km (4:12 / km) +6m 4:10 / km
shoes: Nike Structure 19

Warm up

Running 30:00 [4] 8.75 km (3:26 / km) +122m 3:12 / km
shoes: Brooks Mach 18

10, 7.5, 7.5, 5 min Tempos

2 mins rest after, 90 after the 7.5s

Endcliffe a lot muddier than last time I ran a session on here. Plus gym last night and it being a Thursday morning meant that I was more tired than I would be on a weekend tempo session but still running faster on avg than the last session so good to see some progress. Also solo so no one to push me but still working well.

10 AM

Running 19:28 [2] 4.0 km (4:52 / km) +73m 4:28 / km
shoes: Nike Structure 19

Warm down. Running on pure fumes after only having coffee and water before the session, thought I was going to faint at times. Got in and rinsed Naths jam, I'll buy you some more lad.

6 PM

Running 30:00 [2] 6.7 km (4:29 / km) +83m 4:13 / km
shoes: Nike Structure 19

Easy 30, first half with Waino on his warm up.

11 PM

S & C 10:00 [3]

Wednesday Nov 8, 2017 #

8 AM

Running 1:00:00 [2] 14.37 km (4:11 / km) +287m 3:48 / km
shoes: Nike Structure 19

Feeling norty this morning.

5 PM

Running 30:03 [3] 7.68 km (3:55 / km) +49m 3:48 / km
shoes: Nike Structure 19

Felt bloody weird but got through it. Felt dazed all the way like I hadn't had enough sugar.

C • Sugar Shortage 2

6 PM

Gym 45:00 [3]

Dizzy feeling went away after a while

7 PM

Running 6:37 [1] 1.09 km (6:04 / km) +62m 4:44 / km
shoes: Nike Structure 19

Warm down

10 PM

S & C 10:00 [3]

Tuesday Nov 7, 2017 #

7 AM

Running 30:00 [2] 6.63 km (4:31 / km) +67m 4:18 / km
shoes: Nike Structure 19

Morning miles

5 PM

Running 22:42 [3] 5.46 km (4:09 / km) +22m 4:05 / km
shoes: Nike Structure 19

Warm up with the squad

Running tempo 5:53 [4] 2.0 km (2:57 / km)
shoes: Nike Zoom Streak 6

2k tempo feeling good after guzzling a lucozade. My shoes have got a giant hole in though, very upset. Hopefully, I can get a refund.

6 PM

Running 16:01 [4] 6.0 km (2:40 / km)
shoes: Nike Zoom Streak 6

15x 400 off 60 seconds

Split it into 3 sets of 4 normal, 1 hard effort but didn't have a rest between sets.

66,64,65,63,62
66,65,65,64,59
66,65,65,63,61

Running 14:49 [2] 3.12 km (4:45 / km) +36m 4:29 / km
shoes: Nike Structure 19

Back to the cathedral with 5x 100m strides.

10 PM

S & C 15:00 [3]

Monday Nov 6, 2017 #

8 AM

Running 30:00 [2] 6.98 km (4:18 / km) +63m 4:07 / km
shoes: Nike Structure 19

Winter is definitely here now.

The plan is back up to 90 miles this week then down to 80 the week after then a taper week before Liverpool. Going to stick brutally to the routine and live like a monk. Smash the race then enjoy myself at Spook weekend after.

5 PM

Running 1:00:00 [3] 16.52 km (3:38 / km) +88m 3:32 / km
shoes: Nike Structure 19

Feeling so good after the taper week. Knocking these ks out so easily whilst feeling proper relaxed. Only blip was at the 4th km where I got slightly lost so had to slow down.

6 PM

Gym 45:00 [3]

In the gym from 6-7.45 :(

7 PM

Running 6:27 [1] 1.1 km (5:52 / km) +72m 4:25 / km
shoes: Nike Structure 19

Warm Down post gym

10 PM

S & C 10:00 [3]

Sunday Nov 5, 2017 #

9 AM

Running 11:02 [2] 2.17 km (5:05 / km) +69m 4:23 / km
shoes: Nike Structure 19

To and from the gym

Gym 30:00 [3]

Short session

12 PM

Orienteering 1:31:38 [2] 18.67 km (4:54 / km) +314m 4:32 / km
shoes: Inov8 X-Talon 212

Control collecting after the Peak Raid. In hindsight would of liked to have gone for a raz but I was getting paid £5 a control and now I can afford a new pair of XC spikes so all worth it. Beautiful day as well.

11 PM

S & C 10:00 [3]

Saturday Nov 4, 2017 #

9 AM

Running 20:00 [2] 4.8 km (4:10 / km) +30m 4:02 / km
shoes: Nike Structure 19

Pre Mansfield shakeout

2 PM

Running 15:35 [3] 3.5 km (4:27 / km) +15m 4:22 / km
shoes: Nike Structure 19

Warm up

3 PM

Running 16:08 [5] 5.0 km (3:14 / km) +31m 3:08 / km
shoes: Brooks Mach 18

National XC Relays - B team 4th Leg

Glad to be moved up to the B team at last moment. First time running the senior race and a leg other than 1st. Woodsy told me to keep it chilled for the first 1500m which I did then started to really kick on after that closing teams down ahead and dropping the Tonbridge B team that had started as the first B team after leg 3. Still feeling really strong at the start of the second lap and moving well until the last hill where I couldn't seen anyone ahead of me to chase down so subconsciously took my foot off the gas.

Ended up 5th on my leg near some really good guys, fastest time in the B team, justifying that I belonged in that team and maybe even then A team seeing as I was faster than Gus by 16 seconds and we lost to Tonbridge overall by 2 seconds :( . Didn't think I'd be in this sort of shape this early so that's good but certainly a lot more still to come before Liverpool. Not great prep either with the week in Spain before where sleep was limited and I couldn't eat as healthly as I would of liked, plus my chest felt a little tight after the significant change in climate.

Running 29:51 [3] 7.19 km (4:09 / km) +36m 4:03 / km
shoes: Nike Structure 19

Nice long warm down. Feeling ok apart from a tight glute. Shows I could of probably expended more energy during the race.

Thursday Nov 2, 2017 #

6 PM

Running 12:03 [3] 2.89 km (4:10 / km) +14m 4:04 / km
shoes: Nike Zoom Streak 6

Warm up

Running 10:00 [4] 3.16 km (3:10 / km) +14m 3:06 / km
shoes: Nike Zoom Streak 6

10 min tempo

7 PM

Running 10:00 [3] 1.97 km (5:05 / km) +117m 3:55 / km
shoes: Nike Zoom Streak 6

Warm down plus 6x 15" strides

9 PM

Running 30:00 [2] 6.5 km (4:37 / km) +179m 4:03 / km
shoes: Nike Structure 19

Morning 30

Wednesday Nov 1, 2017 #

7 PM

Running 50:00 [3] 12.53 km (3:59 / km) +192m 3:42 / km
shoes: Nike Structure 19

Naughty Spanish Raz

« Earlier | Later »