Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mark3

In the 31 days ending Dec 31, 2020:

activity	#	time	miles		km		+m
Running - Trail	11	32:26:21	133.71	(14:33)	215.18	(9:03)	10033
Skiing	6	13:06:45	189.47	(14.4/h)	304.92	(23.3/h)	47076
Running - Road/Track	11	7:19:45	55.96	(7:52)	90.05	(4:53)	1159
Walking	1	3:43:37	10.19	(21:57)	16.39	(13:39)	845
Orienteering - Urban	2	1:31:56	12.69	(7:15)	20.43	(4:30)	102
Swimming	3	45:00
Total	34	58:53:24	402.01		646.97		59214

5:44

0:00

» now

Thursday Dec 31, 2020 #

9 AM

Running - Trail (Five Trigs) 5:44:48 [3] 32.47 km (10:37 / km) +1365m 8:46 / km
shoes: Mudclaw 275 (blk)

With Em, in very snowy conditions. Thick fog throughout. The off-path sections through snowy heather uphill were tough, but we coped.

Saw a couple of other runners and even two separate sets of people on skis!

2 hours slower than with N, despite not getting lost in the river and taking the slightly longer but easier road route. The conditions today did make for slow progress, though. Good one to round off the year.

A woman shouted at us 'oh my god you are too fit' which was the highlight.

7 PM

Note

2020 summary, actually not too bad despite everything.

4703.43km, 2936.64 miles, 56.38 miles per week; so exceeded the 50mpw target this year :) 60 next year maybe?

165,958m elevation. 455m per day! I'm proud of this.

In a year with pretty much all races cancelled, managed some notable (imo) achievements;

- another fell race podium; 3rd in Mr Sparkle's Dark 'Un
- 2nd in Green Man Winter Ultra
- sub-20 Bob Graham Round
- 3rd in Lakes Mountain 40
- 4th in Hardmoors 60
- 4th in Yorkshire Trod 50k

Along with 2 weeks skiing and 2 weeks in China.

Pretty happy considering. Lots of stuff to look forward to next year (hopefully) vaccine permitting. I don't think I could take another year quite like this one - but I optimistically don't think that's quite on the cards. Another few months is probably inevitable though. Bring on 2021.

Wednesday Dec 30, 2020 #

10 AM

Running - Trail (Lyme Park loop) 2:15:27 [3] 19.77 km (6:51 / km) +727m 5:47 / km
ahr:133 max:160 shoes: Xtalon 212 (blk/red)

In the snow. Lovely. Was going to do Julie's choc-o orienteering but comments from other people ('spent ages hanging around the farm looking; farmer got annoyed') put me off.

Some new paths through the woods at Lyme which were nice. Knee felt ok most of the time.

Very difficult to get motivated to get outside at the moment - but, as usual, very glad I did.

Tuesday Dec 29, 2020 #

Note
(rest day)

Snowy. Knee a bit sore, and also just lazy and unmotivated. Went for a walk in the snow but that's about it.

Monday Dec 28, 2020 #

12 PM

Running - Trail race (Not the Fell Handicap) 2:11:07 [4] 22.26 km (5:53 / km) +975m 4:50 / km
ahr:131 max:168 shoes: Mudclaw 275 (blk)

Normally the club does a handicap race with staggered starts; this year that was cancelled (everyone finishing at the the same time and going to a pub isn't very covid-compliant) and the route was changed anyway to avoid some tree disease hotspots.

It was snowy everywhere, mainly with fog. But no wind so quite pleasant. Lots of people getting in the way tho since it's a BH.

Fell over in the forest trying to avoid walkers and bashed my knee; just kept running (obvs) but doesn't feel right really. After finishing it turns out the surface wound is quite deep (and now permanently full of dried mud) and it's swollen a bit, hopefully nothing too serious. My own fault for trying to contour around people rather than asking them to move...

3-cheese bacon sandwich is not ideal pre-running food. Felt alright other than that, though.

Sunday Dec 27, 2020 #

12 PM

Orienteering - Urban race (MapRun Bramhall) 1:03:24 [4] 13.83 km (4:35 / km) +78m 4:27 / km
ahr:146 max:181 shoes: TrailTalon 235

'Very Long' course - it did feel like I'd been running for ages so surprised it was only an hour.

No mistakes, and MapRun worked fine. Some footpaths very muddy/underwater.

Feeling a bit sluggish; speed didn't feel liken it reflected effort! Bit annoyed that weather was fine/sunny since I did this rather than go off-road based on the forecast that never happened.

Saturday Dec 26, 2020 #

1 PM

Running - Trail (With Em) 1:38:47 [3] 12.17 km (8:07 / km) +521m 6:41 / km
ahr:123 max:163 shoes: Xtalon 212 (blk/red)

Windy. Teaching Em to run downhill.

Friday Dec 25, 2020 #

1 PM

Running - Road/Track (Easy Xmas loop with Em) 35:38 [3] 6.67 km (5:20 / km) +92m 5:00 / km
ahr:142 max:175 shoes: Adidas Ultraboost

Shoe testing again.

Didn't like them - despite them looking enormous the cushioning was extremely firm and as a result they felt clumpy.

The foot-hugging fit was good, though.

Thursday Dec 24, 2020 #

7 AM

Running - Road/Track (To pick up the car) 1:28:19 [3] 18.63 km (4:45 / km) +144m 4:34 / km
ahr:146 max:182

I bought for Em for Xmas. Yep, I'm a good boyfriend.

Wednesday Dec 23, 2020 #

Note
(rest day)

Travelling. Pretty stressful and largely illegal.

C • Skiing 2

Tuesday Dec 22, 2020 #

10 AM

Skiing (Zermatt Day 6) 2:02:39 [3] 47.2 km (23.1 kph) +5205m
ahr:85 max:132

New snowfall yday made this a good day - much better conditions both on and off piste.

6 PM

Swimming (Front crawl) 20:00 [4]

Monday Dec 21, 2020 #

9 AM

Skiing (Zermatt Day 5) 2:14:01 [3] 48.89 km (21.9 kph) +8301m
ahr:98 max:123

Quite of lot of learning to ski backwards in the increasingly icy conditions; also rescued a boy and his dad from falling down a cliff, so that's the good deed for the trip done.

Sunday Dec 20, 2020 #

9 AM

Skiing (Zermatt Day 4) 2:02:53 [3] 48.81 km (23.8 kph) +5348m
ahr:101 max:136

Thick fog in the morning on the glacier so we came down and went to a different mountain - some interesting off piste (to say the least) and a new form of breakable crust I haven't experienced before - but in the end came back early due to bad light and icy conditions making the speed I ski at look a bit dicey.

3 PM

Running - Trail (Up a mountain) 51:35 [3] 5.52 km (9:21 / km) +395m 6:53 / km
ahr:125 max:155 shoes: Mudclaw 275 (blk)

Great way to clean my shoes. Up on a mtb path, then a walking path, then a (closed) summer walking path. Snow gradually getting deeper and deeper with each iteration. Mostly calf-ish. So tough on the uphill and reduced to a walk for some of it, but great fun coming back down again. Stymied temporarily by a train line but found a way over eventually.

Mistimed slightly - wanted to get back before nightfall but overestimated how long coming back down would take - defo could've gone a bit higher.

Felt pretty good considering at c.2000m.

Saturday Dec 19, 2020 #

9 AM

Skiing (Zermatt Day 3) 2:33:28 [3] 57.92 km (22.6 kph) +12572m
ahr:100 max:142

Another good day :)

4 PM

Running - Road/Track (Down 2 miles) 35:32 [3] 6.62 km (5:22 / km) +100m 5:00 / km
ahr:159 max:183

Then back up, with Jeanette, on the road. Easy, chatting pace.

6 PM

Swimming (Front crawl) 15:00 [4]

Defo getting better at this.

Friday Dec 18, 2020 #

Swimming (Front crawl) 10:00 [4]

Jeanette taught me how you're meant to do this stupid stroke. I'm rubbish, but I'm improving very fast since starting from such a low base.

9 AM

Skiing (Zermatt Day 2) 2:16:00 [3] 55.22 km (24.4 kph) +9286m
ahr:102 max:124

Another good day. Could do with a bit more snow, but we found some good powder underneath the train.

Thursday Dec 17, 2020 #

9 AM

Skiing (Zermatt Day 1) 1:57:44 [3] 46.88 km (23.9 kph) +6365m
ahr:85 max:124

Awesome to be out here. Mostly piste, then some off piste through the death cookies which was pretty grim. Lesson learnt. Probably.

Great views of the Matterhorn all day.

5 PM

Running - Road/Track (Uphill for 20mins) 36:03 [3] 5.89 km (6:08 / km) +200m 5:14 / km
ahr:135 max:152

Then turned around. Cool, crisp evening. Terrain mostly compacted snow.

Terrible stomach ache throughout. Hopefully just hungry as not eaten since (an admittedly large) breakfast at 8am.

Wednesday Dec 16, 2020 #

Note
(rest day)

Travelling.

Tuesday Dec 15, 2020 #

9 AM

Running - Trail (Dale Head & Hindscarth) 3:48:37 [3] 16.08 km (14:13 / km) +1302m 10:07 / km
ahr:109 max:159 shoes: Mudclaw G260

Much better weather for a nice ascent of High Spy, Dale Head and Hindscarth. The ridge down from the latter is pretty rocky and slow and it's probably faster to do Robinson as well despite that being quite a lot further.
Very windy on the ridge and a bit clergy, but great conditions and vis everywhere else. Made up the the last three days of rubbishy weather :) and slightly for the holiday we should've been having in Finland right about now!

Monday Dec 14, 2020 #

10 AM

Running - Trail (High Street with Em) 3:44:27 [3] 18.2 km (12:20 / km) +1154m 9:22 / km
ahr:102 max:159 shoes: Mudclaw 275 (red)

Weather so bad at Kirkstone that I decided we wouldn't go for a run - just walk up to the ridge 'to see how bad it is'. Actually...it turned out to be not so bad (with 5 layers, full wproofs and 3 pairs of gloves). Maybe 40-50mph wind, hail/rain. Good fun jumping around gazelle-like though. Em found the conditions tough. Decided it cut it a bit short and find a pub for her to wait in whilst I went and got the car, but covid-mondays apparently mean pubs aren't open. So she waited outside one instead.

Defo a character building day for her we had fun despite the conditions though.

Sunday Dec 13, 2020 #

10 AM

Walking (Howgills with Em) 3:43:37 [3] 16.39 km (13:39 / km) +845m 10:51 / km
ahr:100 max:152 shoes: Hoka Mafete 2

Grim weather: rain, wind, cold. Still had a good time. Sort of.

Saturday Dec 12, 2020 #

9 AM

Running - Trail long (Two or three Y3P) 5:15:17 [3] 32.78 km (9:37 / km) +1317m 8:01 / km
ahr:127 max:169 shoes: Roclite 300 (blue/fluro)

Day out in the drizzle with Em. Mostly fog. Good time but not helped by the conditions. Cold hands for a lot of it. Handwarmers sellotaped to backs of hands not cutting it! Palms next time?

Snow at the top of Ingleborough.

These shoes starting to come apart which makes them much less impressive than the 295s or 290s or whatever the previous generation were called.

Feeling good running wise.

Friday Dec 11, 2020 #

12 PM

Running - Road/Track (Lunch loop) 30:18 [3] 6.55 km (4:38 / km) +81m 4:22 / km
ahr:168 max:187 shoes: Pegasus 36 (Blue)

Quite nice out today. At one point, felt the sun on my back!
Legs feeling heavy though.

Thursday Dec 10, 2020 #

5 PM

Running - Road/Track (Easy loop) 31:06 [3] 6.5 km (4:47 / km) +77m 4:31 / km
ahr:160 max:192 shoes: Pegasus 36 (Blue)

Easy in the drizzle.

Last day at work tomorrow before 3 week holiday - will be the longest I've ever had off in a row since starting work in 2009. Weird. Not intentional, obviously, but will try and make the most of it.

Wednesday Dec 9, 2020 #

6 PM

Running - Trail long (MaccH Fell Group) 2:09:12 [3] 17.21 km (7:30 / km) +705m 6:14 / km
ahr:122 max:158 shoes: Mudclaw G260

These shoes are no longer appropriate for winter. Not bad for 900km plus, though.
Didn't really feel like running and so it was a good job I needed to lead a group otherwise probably wouldn't have got out the door. Nice night though, clear and still, slight drizzle near the end. Legs felt heavy up the hills and it was very slippery everywhere.

Just the three of us in the hardcore group which may well have covered less distance than the others (although I ran to/from the start so was quite happy with that).

Tuesday Dec 8, 2020 #

7 PM

Running - Road/Track (Easy loop) 31:49 [3] 6.56 km (4:51 / km) +82m 4:34 / km
ahr:142 max:164 shoes: Pegasus 36 (Blue)

In the rain. Good thinking time.

Monday Dec 7, 2020 #

6 PM

Running - Road/Track (MaccH A Group) 59:30 [3] 12.39 km (4:48 / km) +173m 4:29 / km
ahr:146 max:168 shoes: Pegasus 36 (Blue)

Back to group running on the road! Select group of 4 with no stopping which was perfect; tough running in the fog though.
Finding the uphills a bit tough tonight.

Sunday Dec 6, 2020 #

1 PM

Running - Trail long (Snow) 2:29:50 [3] 22.18 km (6:45 / km) +924m 5:35 / km
ahr:142 max:181 shoes: Xtalon 212 (blk/red)

Lovely run in the snow up to Shining Tor and back via the Forest. Fog throughout, but no wind.

These shoes are no longer appropriate for snow after 500 miles - need relegating to summer.

Saturday Dec 5, 2020 #

10 AM

Orienteering - Urban race (MapRun Sandbach) 28:32 [5] 6.6 km (4:19 / km) +23m 4:15 / km
ahr:152 max:178 shoes: Pegasus 36 (Blue)

One of my colleagues lives here so tried pretty hard. One place where I had to climb over a 6ft fence and it had those semi circular loops at the top with flat gaps in between, and my toes or heels fitted in the gaps but not the middle of the shoes. So spent a while atop it being scared.
Otherwise fine. Good fun; but short.

4 PM

Running - Road/Track (De-stressing) 30:51 [3] 6.5 km (4:45 / km) +82m 4:28 / km
ahr:141 max:167 shoes: Pegasus 36 (Blue)

Stressful day baking! Needed this.

Thursday Dec 3, 2020 #

12 PM

Running - Road/Track tempo (Lunch tempo) 30:06 [4] 7.16 km (4:12 / km) +84m 3:58 / km
ahr:145 max:173 shoes: Pegasus 36 (Blue)

Felt good for some reason, had to add an extra loop to ensure I was above the 30-minute Vitality requirement!

Cool with slight drizzle; good running weather.

Wednesday Dec 2, 2020 #

7 PM

Running - Trail long (MaccH Fell Training) 2:17:14 [3] 16.56 km (8:17 / km) +650m 6:56 / km
ahr:136 max:164 shoes: Xtalon 212 (blk/red)

Back out for a group run on the first day of relaxed restrictions. Obviously we immediately broke the rules by running into a tier 3 area - I don't imagine the sheep minded much, though.

Good chat; nice to talk to five people at once again! Fairly sedate pace; felt good throughout.

Tuesday Dec 1, 2020 #

12 PM

Running - Road/Track (Easy loop) 30:33 [3] 6.59 km (4:38 / km) +44m 4:29 / km
ahr:163 max:184 shoes: Pegasus 36 (Blue)

Feeling ok. It's cold outside!

« Earlier | Later »