Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Daneo

In the 7 days ending Oct 20, 2018:

activity

time

miles

Running

11:07:56

97.25

(6:52)

156.51

(4:16)

402

S & C

1:15:00

Gym

1:00:00

Total

13:22:56

97.25

156.51

402

2:30

0:00

» now

Saturday Oct 20, 2018 #

9 AM

Running 1:15:00 [2] 16.56 km (4:32 / km)
shoes: NB 1080

Easy 75 on tiger. HR good, recovering nicely for a big 20 Miles tomorrow.

9 PM

S & C 15:00 [3]

Friday Oct 19, 2018 #

8 AM

Running 35:00 [2] 7.5 km (4:40 / km)
ahr:144 shoes: NB 1080

More morning Miles. Too cold for morning workouts now, which is good because I prefer working out in the afternoon.

3 PM

Running 17:15 [2] 3.76 km (4:35 / km)
shoes: Nike Pegasus 34

Running 39:42 [4] 11.9 km (3:20 / km) +16m 3:19 / km
shoes: Saucony Fastwitch

Cole Park Split Tempos

3x 2Mi - 10.50, 10.46, 10.30
1x 1Mi - 5.00
1x 1/2Mi - 2.36

Really solid session apart from the last 1/2 where I was tiring a lot but haven’t done over 7 Miles so that’s understandable. Very similar to the sessions I was doing back in Sheffield on a weekend. Happy to be getting down towards race pace.

4 PM

Running 18:11 [1] 3.58 km (5:05 / km)
shoes: Nike Pegasus 34

5 PM

Gym 30:00 [3]

9 PM

S & C 10:00 [3]

Thursday Oct 18, 2018 #

10 AM

Running 1:00:00 [1] 12.38 km (4:51 / km)
shoes: NB 1080

Coach says to keep heart rate on these recovery runs below 150. This feels painfully slow. However, guess I’ve just got to trust the process.

11 AM

Running 1:19 [4] 0.6 km (2:12 / km)

Actually the best set of strides I’ve put together. Barefoot. No shortness of breath after. As Carcas would say...Yaldi.

8 PM

S & C 15:00 [3]

Wednesday Oct 17, 2018 #

2 PM

Running 1:35:00 [3] 23.47 km (4:03 / km) +386m 3:44 / km
shoes: Nike Pegasus 34

Needed to go to the toilet but was basically running in open mountain terrain similar to Rauland so set off to insta drop the team and gain a bit of time to find a toilet stop. Ended up feeling amazing, found my poo spot and carried on churning out a good pace up the mountain trail. First half was all uphill, so I could absolutely bash out a Raz back to the vans after turning. Trail was pretty technical, reminded me of those little rocky Norwegian paths, track boys couldn’t handle it, Blomquist cankles ate it up. The scenery prompted me to reminisce about my adventures in Norway, good times. Altogether probably my favourite run in the US so far.

Tuesday Oct 16, 2018 #

6 AM

Running 35:00 [2] 7.6 km (4:36 / km)
shoes: NB 1080

Morning Miles. -9

3 PM

Running 16:51 [2] 3.66 km (4:36 / km)
shoes: Nike Pegasus 34

Running 28:21 [4] 9.06 km (3:08 / km)
shoes: Saucony Fastwitch

15x 600m Cole Park Field Lappers

Session summed up my fitness. No endurance. Only the 3rd session over 400m length reps at altitude and the first for a month and a bit. Transitioning from three to two sessions and lots of tapering has meant less intensity work over long reps where I’m running at race pace, I think this is why I’m racing so badly. Pretty much too late to correct things now before the Championship season. Can’t see any other reason because I’m at race weight and I’m not ill. So far the big risk of moving out here hasn’t paid off. Bit disappointed but guess I’ll just keep hammering the nail.

C • Form 6

4 PM

Running 18:12 [1] 3.6 km (5:03 / km)
shoes: Nike Pegasus 34

5 PM

Gym 30:00 [3]

9 PM

S & C 10:00 [3]