Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cake

In the 28 days ending Feb 28, 2014:

activity	#	time	miles		km		+m
Recovery	25	9:29:00
Running	14	4:57:51	18.35		29.53		405
O	1	43:00	1.93	(22:19)	3.1	(13:52)	150
S&C	1	10:00
Total	41	15:19:51	20.28		32.63		555

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Friday Feb 28, 2014 #

Running 24:00 [2]
shoes: Blue/Orange Scott

Longsands beach, easy. Feeling tired.

11 PM

S&C 10:00 [1]

20 dips, 20 semi bridge, 20 semi sit up, 20 clams, 20 stomach tuck.

Wednesday Feb 26, 2014 #

Running 14:00 1.4 km (10:00 / km)
shoes: Blue/Orange Scott

Micro intervals. W/u and 2x4x10'/25'. Just to see if there is any problems with faster running. There is, I'm a bit fat and not very fit.

4 PM

Running 36:33 [2] 4.83 km (7:34 / km) +85m 6:57 / km
shoes: Blue/Orange Scott

Easy. Through endcliffe edge campus, park and back.

Tuesday Feb 25, 2014 #

7 AM

Running 20:00 [2] 2.6 km (7:42 / km) +70m 6:47 / km
shoes: Blue/Orange Scott

Early morning easy. Uggh.

Monday Feb 24, 2014 #

6 PM

Running 35:00 [2] 4.7 km (7:27 / km) +30m 7:13 / km
shoes: Blue/Orange Scott

YSP round the lakes, easy, and pretty gorgeous evening too.

Sunday Feb 23, 2014 #

10 AM

Running 8:00 [2] 1.0 km (8:00 / km) +80m 5:43 / km

11 AM

O 43:00 [3] 3.1 km (13:52 / km) +150m 11:10 / km

Lindop. Short green , which turned out to be about right for effort for where I'm at with recovery. Feeling very feeble up hills and through terrain, which is about right I guess. My core must be still asleep. Tried out a thumb compass, which probably isn't going to work long term, as it felt pretty insecure on bearings. I guess my baseplate use is fairly slick by comparison? Worth another try.

Friday Feb 21, 2014 #

11 AM

Running 23:38 [2] 3.6 km (6:34 / km) +40m 6:13 / km
shoes: Blue/Orange Scott

easy to the fence corner by hut/mast

Thursday Feb 20, 2014 #

6 PM

Running 26:00 [2] 3.2 km (8:07 / km) +70m 7:19 / km
shoes: NB 880 new

Easy run

Wednesday Feb 19, 2014 #

Note
(sick)

Cold

Tuesday Feb 18, 2014 #

1 PM

Running 29:00 4.0 km (7:15 / km)
shoes: Blue/Orange Scott

From work - first since last year and somewhat over excited. Started off thinking I'd do the 2nd exit loop but started too fast. So

1.65k to the hut/mast in about 9'25
jog/walk for 5'
1.65k hut/mast to office in 9'45
warm down 5'

I'll take that. In October the same session was 8'48 and 9'02. Four weeks post-op today.

Monday Feb 17, 2014 #

Note

Saw the surgeon - all fine. Various pains seem to be sorting themselves out a bit more, so the short walks are going to have to drop out of the log. Shame really, I was quite enjoying the idea that they counted as something.

Running 25:00 [2]
shoes: Blue/Orange Scott

Grit bin challenge, or a very easy interval session.

Sunday Feb 16, 2014 #

Recovery 15:00 [1]

walk

Saturday Feb 15, 2014 #

2 PM

Recovery 10:00 [1]

walk

4 PM

Recovery 20:00 [1]

swim

Friday Feb 14, 2014 #

Recovery 20:00 [1]

walk

Thursday Feb 13, 2014 #

10 AM

Recovery 15:00 [1]

Walk

6 PM

Recovery 40:00 [1]

Walk

Wednesday Feb 12, 2014 #

Recovery 12:00 [1]

walk

7 PM

Running 17:50 [2] 2.2 km (8:06 / km) +30m 7:35 / km
shoes: Blue/Orange Scott

Slow run

Tuesday Feb 11, 2014 #

Note

OK, so that's three weeks post-op and I can jog slowly for 15 minutes. The site is still a bit painful and there are clearly some unhappy stomach muscles still unresolved. Game plan is to be able to trundle around something on the 9th or 16th March.

Also the answer to the question "now that winter is here, can Spring be far behind?" is Yes. Yes it can.

1 PM

Recovery 18:00 [1]

Walk

8 PM

Recovery 23:00 [1]

Walk

Monday Feb 10, 2014 #

7 PM

Running 14:50 [2] 2.0 km (7:25 / km)
shoes: Blue/Orange Scott

Gentle run

Sunday Feb 9, 2014 #

12 PM

Recovery 45:00 [1]

Wharncliffe white with Izzy plus walk to start. Muddy!

Saturday Feb 8, 2014 #

1 PM

Recovery 1:05:00

Junior O at eccy woods

Friday Feb 7, 2014 #

12 PM

Recovery 10:00 [1]

walk

3 PM

Recovery 14:00 [1]

walk

7 PM

Running 12:00 [2]
shoes: Blue/Orange Scott

Jog with J

Thursday Feb 6, 2014 #

1 PM

Recovery 12:00 [1]

walk

3 PM

Recovery 10:00 [1]

Walk

Wednesday Feb 5, 2014 #

9 AM

Recovery 13:00 [1]

walk

1 PM

Recovery 14:00 [1]

walk + stairs

7 PM

Running 12:00 [2]
shoes: Blue/Orange Scott

2x 6min jog with J

8 PM

Recovery 16:00 [1]

Walk

Monday Feb 3, 2014 #

11 AM

Recovery 17:00 [1]

Walk

1 PM

Recovery 20:00 [1]

walk

7 PM

Recovery 30:00
shoes: Blue/Orange Scott

Walk, plus a....wait for it.... A five minute jog, which seemed ok.

Sunday Feb 2, 2014 #

Recovery 15:00 [1]

Walk

6 PM

Recovery 25:00 [1]

Walk

Saturday Feb 1, 2014 #

9 AM

Recovery 30:00 [1]

Walk

1 PM

Recovery 1:00:00 [1]

Walking around junior o coaching in the park

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