Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mark3

In the 31 days ending May 31, 2020:

activity	#	time	miles		km		+m
Running - Trail	17	37:32:32	211.52	(10:39)	340.4	(6:37)	13185
Running - Road/Track	14	8:52:06	69.43	(7:40)	111.74	(4:46)	976
Orienteering - Forest	1	1:23:42	8.49	(9:52)	13.66	(6:08)	464
Orienteering - Urban	1	1:23:13	8.74	(9:31)	14.07	(5:55)	220
Total	33	49:11:33	298.18	(9:54)	479.87	(6:09)	14844

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Sunday May 31, 2020 #

4 PM

Running - Road/Track (Easy recovery) 34:20 [3] 6.54 km (5:15 / km) +76m 4:58 / km
ahr:119 max:138 shoes: Pegasus 35 (white)

Easy to complete the week. Felt like a very easy week, which it needed to be in the heat. Still managed the target 50 though - and running every day in May.
Looks like another two scorchers before it cools down from weds, so a couple more easy days probs.

Saturday May 30, 2020 #

9 AM

Running - Trail (Digby's path) 3:16:54 [3] 32.01 km (6:09 / km) +1289m 5:07 / km
ahr:136 max:157 shoes: Roclite 300 (blue/fluro)

Digby found a new path (for him) so I planned a loop to check it out.not on the OS as it's just along the border of the access land.
Quite nice although pretty rough.

Feeling much better today than the last couple of days! Which was nice.

Bumped into Kathleen who had bumped into Catherine and Alannah; nice to have a catch up. Really busy out. I don't really like other people.

C • "I don't really like other people" 1

Friday May 29, 2020 #

6 PM

Running - Trail (Bollington Nostalgia reve) 1:00:40 [3] 10.92 km (5:33 / km) +315m 4:51 / km
ahr:139 max:156 shoes: Pegasus 35 (white)

Easy jog, round the Nostalgia route in the opposite direction.
Still not feeling amazing although gradually improving throughout.
Hot.

Thursday May 28, 2020 #

7 PM

Running - Road/Track (Very easy with Em) 49:43 [2] 8.45 km (5:53 / km) +71m 5:39 / km
ahr:137 max:155 shoes: Pegasus 35 (white)

Neither of us felt great :-(

Wednesday May 27, 2020 #

12 PM

Running - Road/Track (Same loop as yesterday) 35:10 [3] 7.9 km (4:27 / km) +68m 4:16 / km
ahr:148 max:176 shoes: Pegasus 35 (white)

But in the opposite direction - Bollington Harriers lockdown challenge.

This way 30s faster; not what I expected! Seems it's more downhill this way despite the big uphill are the other end of the village. There you go.

Feeling much much better than yesterday for some reason.

Tuesday May 26, 2020 #

5 PM

Running - Road/Track tempo (Easy with 2.5k effort) 36:37 [4] 7.89 km (4:38 / km) +65m 4:27 / km
ahr:145 max:166 shoes: Pegasus 35 (white)

Got the segment. Not a particularly well contested one, but I'll take it; especially as I felt terrible when I set off; very nearly abandoned the planned 15 minute jog. Some days just feel tough...paying for the last few that have felt amazing I guess!

Still felt off form throughout but glad to have gone out as per.

Monday May 25, 2020 #

11 AM

Running - Trail (Bollington Nostalgia jog) 55:47 [3] 10.91 km (5:07 / km) +328m 4:27 / km
ahr:141 max:159 shoes: Pegasus 35 (white)

Easy run around the nostalgia route.

Sunday May 24, 2020 #

5 PM

Running - Road/Track (Recovery loop) 37:52 [3] 7.58 km (5:00 / km) +70m 4:46 / km
ahr:141 max:159 shoes: Pegasus 35 (white)

Meant to be easy recovery but felt good, so further and faster than expected.
Right hs tight but no other issues after yday.

Saturday May 23, 2020 #

8 AM

Running - Trail long (Three County Tops) 7:49:06 [3] 64.59 km (7:16 / km) +2735m 6:00 / km
ahr:139 max:166 shoes: Roclite 300 (blue/fluro)

Kinder, Cheeks and Shining Tor.

Interesting to note that a Kinder out-and-back would 'only' be a marathon - it feels much further away than that.

Lovely path over the side of Whaley Moor, going to have to make a shorter loop with that in it.

Feeling pretty good given the distance; hips starting to ache by the end but I think less so than before I got the standing desk - defo think that's helping.

Possibly the greatest sustained wind I've ever run in - not gusty but a constant c.40mph the entire time.

Friday May 22, 2020 #

12 PM

Running - Trail (Loop with Simon) 1:34:01 [3] 13.39 km (7:01 / km) +551m 5:50 / km
ahr:142 max:160 shoes: Roclite 300 (blue/fluro)

This was going to be a short road day and then an ex colleague from Bristol got in touch whose parents live up here.

Good catchup; not seen him for ages.

Thursday May 21, 2020 #

12 PM

Running - Trail (Bolly 3 Peaks Recce) 1:00:21 [3] 9.59 km (6:18 / km) +432m 5:08 / km
ahr:137 max:162 shoes: Inov-8 Roclite 290 (blue)

Easy, one effort hard up the quarry. Hot day again. Planning to run later as well so taking it easy.

7 PM

Running - Trail (Easy loop) 1:35:41 [3] 12.51 km (7:39 / km) +488m 6:24 / km
ahr:136 max:156 shoes: Roclite 300 (blue/fluro)

Easy with Emma, Emma and Stefan! Naughty us. Keeping 2m apart at all times though, obvs.
Lovely evening.

Wednesday May 20, 2020 #

12 PM

Running - Road/Track (Easy loop with one effort) 31:21 [3] 6.53 km (4:48 / km) +77m 4:32 / km
ahr:133 max:160 shoes: Pegasus 35 (white)

Hot hot hot. Warm breeze. Pleasant but glad I'm not out for 5 hours on it.

Tuesday May 19, 2020 #

12 PM

Running - Trail (Some segments) 57:20 [3] 8.98 km (6:23 / km) +410m 5:12 / km
ahr:139 max:160 shoes: Roclite 300 (blue/fluro)

Three efforts, three wins...Three very seldom-ran segments.

Still count, though.

Feeling dreadful actually. Lethargic. Plus run down in general. Work is killing me atm.

Monday May 18, 2020 #

12 PM

Running - Road/Track tempo (Old Skool Bolly 10k) 1:12:55 [4] 16.41 km (4:27 / km) +161m 4:14 / km
ahr:148 max:164 shoes: Pegasus 35 (white)

The old Bollington 10k route (I haven't actually run the new one) which someone set up as a Strava segment.

39:55, so I can just about run faster than Phil. It seemed hillier than Strava's 61m; not sure I buy that statistic.

Feeling ok given the pace; not going 100 percent...although nearly.

C • Strava segments 5

Sunday May 17, 2020 #

7 PM

Running - Road/Track (Easy) 20:40 [2] 4.03 km (5:08 / km) +82m 4:39 / km
ahr:150 max:168 shoes: Pegasus 35 (white)

Whilst waiting for chips to cook.

Experimented with three different crisping agents (tapioca, semolina, cornflour).

Tapioca won, with semolina last.

Saturday May 16, 2020 #

9 AM

Running - Trail long (Two County tops) 4:03:43 [3] 35.59 km (6:51 / km) +1399m 5:43 / km
ahr:141 max:163 shoes: Roclite 300 (blue/fluro)

Would've been OCT this weekend :(
Settled for Staffordshire and Cheshire with N. Maybe will do Derbyshire as well next week (although that makes it miles!)

Feeling pretty good. Cheeks hill is nice.

Friday May 15, 2020 #

6 PM

Running - Road/Track (Token mile) 9:55 [1] 1.68 km (5:54 / km) +39m 5:18 / km
ahr:122 max:139 shoes: Pegasus 35 (white)

For run every day in May. Felt good to get out actually. Busy day at work.

Thursday May 14, 2020 #

12 PM

Running - Road/Track (Easy loop with one effort) 30:01 [3] 6.42 km (4:41 / km) +43m 4:31 / km
ahr:150 max:173 shoes: Pegasus 35 (white)

About 1k effort - some road segments I knew I wouldn't win but wanted to do my best effort. Gotta 4th; happy with that.

7 PM

Running - Trail (Easy with Em) 1:04:45 [3] 9.31 km (6:57 / km) +347m 5:52 / km
ahr:141 max:159 shoes: Roclite G290

From Tegg's to Nancy and back. Slightly overdressed, bit windy but still warmer than expected. Nice to be out together! Looking forward to social running again.

Wednesday May 13, 2020 #

6 PM

Running - Trail (Easy, two efforts) 1:10:49 [3] 10.68 km (6:38 / km) +464m 5:27 / km
ahr:143 max:169 shoes: Roclite G290

One uphill, one downhill effort. The downhill one was a recapture; bought myself another 6s. The uphill one I've destroyed so just hoping N doesn't have a go.

Nice evening, cold at first but fine once running. Feeling ok.

Shoes not as nice as the 300s but I think maybe that's because they were sold with cylindrical laces. Who does that anymore?! Swapped them for flat as soon as I got home.

Tuesday May 12, 2020 #

6 PM

Running - Road/Track (Easy) 1:15:45 [3] 15.55 km (4:52 / km) +97m 4:44 / km
ahr:145 max:174 shoes: Pegasus 35 (white)

Easy and flat loop, one segment challenge set up by a neighbouring running club - fairly simple road/trail, c.2k.
Managed to lose probably 20s (?) by missing a junction and then having to cut across some scrubland. 3rd on the segment maybe 30s down...if it had been awesome or nearer I'd do it again. It wasn't.

Felt to be running ok though.

C • Fairly simple 2

Monday May 11, 2020 #

6 PM

Orienteering - Urban (Coronienteering) 1:23:13 [3] 14.07 km (5:55 / km) +220m 5:29 / km
ahr:139 max:162 shoes: Pegasus 35 (white)

Test run of the street o course Emma and I have been planning for the running club. Proved I can navigate.

C • Proves nothing of the sort! 1

Sunday May 10, 2020 #

9 AM

Running - Trail tempo (The N face of the Eiger) 1:42:28 [4] 19.05 km (5:23 / km) +830m 4:25 / km
ahr:147 max:165 shoes: Roclite 300 (blue/fluro)

New shoes really good - more similar to the 290s (which I liked) than the 305s (which I hated). Phew.

Feeling pretty good, even up the Eiger. Massively windy; much cooler than recent days but very good running temperature.

Saturday May 9, 2020 #

5 PM

Running - Road/Track (Recovery run, one effort) 27:25 [3] 5.93 km (4:37 / km) +34m 4:30 / km
ahr:135 max:156 shoes: Pegasus 35 (white)

Started slow, one effort, one victory; then felt good so pace never returned back to slow.

Probably another long one tomorrow...

Friday May 8, 2020 #

9 AM

Running - Trail (Combs Moss) 4:25:54 [3] 38.45 km (6:55 / km) +1389m 5:51 / km
ahr:133 max:153 shoes: Inov-8 Roclite 290 (blue)

Long run to Combs moss. Pretty humid. Ran pretty much all the way around the edge of the which was nice as no having to stop for stiles and things. Dropping of the side, the 'path' was so indistinct you could more or less imagine you were in the lakes at times. Sort of.

Good fun anyway.

Thursday May 7, 2020 #

7 PM

Running - Trail (Easy trails) 1:37:31 [2] 12.39 km (7:52 / km) +484m 6:35 / km
ahr:135 max:155 shoes: Inov-8 Roclite 290 (blue)

With Em. Lovely evening, just enjoying it.

Wednesday May 6, 2020 #

Note

Standing up all day (got a standing desk). Think it will be good for my hip flexors (which was the idea) but not too sure about the impact on my knees - TBC.

5 PM

Orienteering - Forest race (Goyt's Moss) 1:23:42 [4] 13.66 km (6:08 / km) +464m 5:14 / km
ahr:139 max:154 shoes: Inov-8 Roclite 290 (blue)

Another one of Julie's challenges, this one orienteering. Interesting twist that there were 6 controls but only n of them actually had a stake with a number on it.
Found 4 numbers. Who knows if that was all of them?

Route was a bit rubbish, tried to contour nicely to save ascent but ended up in terrible tussucks. Otherwise good. Some paths I've never been on before including a visit to the Burbage Edge trig. Nice evening.

Tuesday May 5, 2020 #

12 PM

Running - Road/Track tempo (The Great Escape) 1:00:00 [5] 15.19 km (3:57 / km) +48m 3:53 / km
ahr:154 max:170 shoes: Pegasus 35 (white)

Run for 60 mins total; try and get as far away as possible.

My plan was to run for 29 mins and then turn around. Actually ran for 28:45 as reached a convenient bridge on the MW.
Extra loop on the way back as my speed on the return was pretty much the same as on the way out.
Quite pleased with just shy of 9.5 miles. Felt ok - hard, but not death-hard.

Monday May 4, 2020 #

11 AM

Running - Trail (Lunch jaunt) 50:43 [3] 9.07 km (5:35 / km) +171m 5:06 / km
ahr:140 max:171 shoes: Pegasus 35 (white)

Feeling a bit weird so just a short one to get the segments my garmin missed yesterday. Got the downhills, and 4th on an uphill is the best I'm going to get. Jogged back feeling as if my stomach was a half full backpack with something bouncing around on it - very strange.

Sunday May 3, 2020 #

5 PM

Running - Trail (Segmenting) 49:59 [3] 9.71 km (5:09 / km) +182m 4:42 / km
ahr:147 max:169 shoes: Pegasus 35 (white)

Finally got a downhill quarry segment! Very excited.

Feeling pretty good considering the 3 hour walk pushing a pram uphill earlier in the day. I'm so domesticated.

C • You've always been domesticated.... 1

Saturday May 2, 2020 #

9 AM

Running - Trail long (Five Trigs) 3:36:50 [3] 33.25 km (6:31 / km) +1372m 5:24 / km
ahr:141 max:163 shoes: Inov-8 Roclite 290 (blue)

Julie's Challenge 18. With N, technically against the rules - I think he's mellowing, ha.

Five trigs but 7 hills - Nab, Sponds, Shining Tor, Shutlingsloe, Tegg's, Kerridge, Nancy.

Chatting pace. Felt pretty good. N struggling up the hills by the end; I was fine :)

Friday May 1, 2020 #

5 PM

Running - Road/Track (RED) 10:22 [1] 1.64 km (6:19 / km) +46m 5:33 / km
ahr:124 max:143 shoes: Pegasus 35 (white)

Latest challenge is to run every day in May, minimum 1 mile. Friday is usually a rest day for me - so 1 mile it was. Didn't even get changed.

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