Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nobs

In the 28 days ending Feb 28, 2021:

activity

time

miles

Running

27:03:28

226.36

(7:10)

364.29

(4:27)

3216

Gym

51:00

Total

27:54:28

226.36

364.29

3216

[1-5]

27:03:28

1:52

0:00

» now

Sunday Feb 28, 2021 #

11 AM

Running 1:31:00 [2] 18.0 km (5:03 / km) +300m 4:40 / km
shoes: Hoka Speedgoat - original 100k

Morton with Stodge. Fairly grim feels but got her done.

Saturday Feb 27, 2021 #

10 AM

Running 14:22 [2] 3.19 km (4:30 / km) +20m 4:22 / km
shoes: Saucon Triumph ISO 5 - women’s

Up.

Running 39:55 [4] 10.92 km (3:39 / km)
shoes: Adidas Boston 8

Track: 3k(3’),2.5k(2.5’),2k(2’),1.5k(1.5’),1k

3k: 9:25 (3:08s)
2.5k: 7:46 (3:06s)
2k: 6:09 (3:04s)
1.5k: 4:29 (2:59s)
1k: 2:47

Didn’t fancy spanking this too hard so decided not to go with Max. Worked well with Tharme and George, keeping it relaxed just sticking to the plan and working down through the paces (HM —> 10k). Never really felt hard at all. Decided to open thing up on the last k just to see what I had left in the tank. Pretty happy with a 2:47, felt like it was still controlled and I wasn’t killing myself. Good steady session overall.

Running 3:12 [5] 0.72 km (4:27 / km)
shoes: Adidas Avanti Spikes

2x200 fast

27 & 26. Nice to get a pb.

Running 14:31 [2] 3.1 km (4:41 / km)
shoes: Adidas Boston 8

Down.

Friday Feb 26, 2021 #

12 PM

Running 35:00 [2] 7.61 km (4:36 / km) +126m 4:15 / km
shoes: Saucon Triumph ISO 5 - women’s

Seat lap with Max. Vest and short shorts, lavely.

Thursday Feb 25, 2021 #

12 PM

Running 45:00 [2] 10.3 km (4:22 / km) +99m 4:10 / km
shoes: Saucon Triumph ISO 5 - women’s

Easy 45’ round hermitage with Finn.

Been sleeping really shit recently (most likely due to stress) so decided to drop the milage until all of my assignments/uni application/other stresses are done. Will keep sessions in as long as I feel alright during them. Just think running 100+km/week (Which is big for me ;)) off around 5-6 hours of mediocre quality sleep a night isn’t really sustainable. Will probably just drop it to ~85Km/week so will hopefully keep the shape ticking along.

Anyway, run was actually quite nice. Felt alright despite lack of sleep. Not going to double later.

Wednesday Feb 24, 2021 #

12 PM

Running 1:10:00 [2] 16.71 km (4:11 / km) +119m 4:03 / km
shoes: Saucon Triumph ISO 5 - women’s

Solo Jimmy Dunn loop. Meant to take it nice and chill but shifting weirdly fast for what felt like a chill effort. Thought watch might have been broken again but got back home a lot sooner than expected. No stress and quite nice to feel easy at that pace. Nice and warm as well, felt like spring.

5 PM

Gym 26:00 [0]

Core. Need to get back on this, feel like it really helped my running over summer. Did 3 sets of 8, standard EUOC core type stuff. Felt better than expected. Will aim to do this at least twice a week.

Tuesday Feb 23, 2021 #

12 PM

Running 10:06 [2] 2.36 km (4:17 / km)
shoes: Nike zoom fly 3

Up.

Running 16:14 [4] 4.87 km (3:20 / km)
shoes: Nike zoom fly 3

Haha nope.

Meant to be 4x2k on/1k float but absolutely disgusting 360 wind round the meadows. Made it impossible to hold a consistent pace/effort. Added onto this, garmin was mugging me off big time, through 2 laps on 4.3km when its usually 4.5-4.6km. Tied my shoelaces too tight so feet hurt and hammies were smacked. Couldn't hack it anymore so pulled the plug. Put my actual average pace on here (got 4.7km on my watch). In hindsight, with that wind I was probably just pushing far too hard. No point in getting hung up over this, we move!

Running 12:27 [3] 3.2 km (3:53 / km)
shoes: Nike zoom fly 3

Steady and helping Finn out with the last 1.5km of his session. Garmin said I was running in Wales so unsure of exact distance.

Running 24:00 [2] 5.4 km (4:27 / km) +60m 4:13 / km
shoes: Nike zoom fly 3

Extended warm down.

Sunday Feb 21, 2021 #

11 AM

Running 1:30:00 [3] 21.73 km (4:09 / km) +105m 4:03 / km
shoes: Saucon Triumph ISO 5 - women’s

Pencaitland with Finn and Max. Chill on the way out then more steady coming back. Wind was pretty grim and fairly hungover aswell. Part of the game, successful rest week, on with another block.

Saturday Feb 20, 2021 #

11 AM

Running 13:05 [2] 2.97 km (4:24 / km)
shoes: Saucon Triumph ISO 5 - women’s

Up.

Running 24:26 [5] 8.05 km (3:02 / km)
shoes: Nike next%

SA Virtual 5mile: 24:26

Original plan was to do this on track with OFK pacing on the bike. We got turned away when we arrived due to a football match so we had to improvise-adapt-overcome. Decided to head down to crammond and smash it out. This annoyingly meant the wind had picked up and I'd left longer than planned since eating. Had to get it done for the boys though.

Started strong with Finn and Stansfield who were aiming to sit on me for 5km. Had max on the bike but his watch wasn't really working for pacing and there were a fuck load of people to dodge so he couldn't really hold a straight line. First 3km were hard but ok. Stansfield dropped at 3km so was on my own. Eased off to 5km in the hope I'd have something left. Through 5km in about 15 flat but couldn't pick it up. Absolutely died into the headwind 6th and 7th km. Finished alright but nothing special. Wanted sub 24:10 (sub 3s average) so not overly happy with this. Don't think I mentally had it to push myself into the ground. Nevertheless a very solid hit out.

Probably should have thought to have given ourselves a net tailwind ;)

Running 20:50 [2] 4.1 km (5:05 / km) +55m 4:46 / km
shoes: Saucon Triumph ISO 5 - women’s

Down.

Friday Feb 19, 2021 #

12 PM

Running 35:58 [2] 8.02 km (4:29 / km) +37m 4:23 / km
shoes: Saucon Triumph ISO 5 - women’s

Couple of meadows laps with Max, Finn and Leon. Felt a bit better than the last couple of days but still not amazing. Threw a couple of chill strides in there and did some drills at the end.

Thursday Feb 18, 2021 #

4 PM

Running 49:03 [2] 11.03 km (4:27 / km) +165m 4:08 / km
shoes: Saucon Triumph ISO 5 - women’s

50' including 6x20'' strides round Calton hill and meadows with Finn and Max. Much prefer 20 second strides compared to 30 seconds. Way less of a grind but still got the benefit. Very average feels again. Maybe should have chilled it a bit more. 5miler on Saturday should be a good indicator if shape is heading in the right direction.

Wednesday Feb 17, 2021 #

5 PM

Running 1:00:00 [2] 13.81 km (4:21 / km) +169m 4:06 / km
shoes: Saucon Triumph ISO 5 - women’s

Hour round the seat and meadows with Finn. Feeling pretty average but that’s to be expected not really moving all day.

Tuesday Feb 16, 2021 #

Note
(rest day)

Taking it eassssssyyyyyyy

Monday Feb 15, 2021 #

5 PM

Running 40:04 [2] 8.15 km (4:55 / km) +128m 4:33 / km
shoes: Saucon Triumph ISO 5 - women’s

Seat lap with Katie. Part of the Haries run with me thing. Good chats and enjoyed the warmer climate. Foot niggles less noticeable today but still heading for a down week.

Sunday Feb 14, 2021 #

11 AM

Running 1:48:38 [2] 21.2 km (5:07 / km) +236m 4:51 / km
shoes: Saucon Triumph ISO 5 - women’s

Flat pentlands with Ro for the first 14km. Then did a couple of laps of the reservoir to finish things off. Felt fairly solid but wind and snow combo was fairly unpleasant. Got various foot niggles probably due to snow running all week so taking a down week next week. Put together a solid 5 week block so quite happy. Might treat next week as a bit of a taper for an 8k TT next Saturday.

Saturday Feb 13, 2021 #

11 AM

Running 16:01 [2] 3.38 km (4:44 / km)
shoes: Saucon Triumph ISO 5 - women’s

Up.

Running 39:03 [4] 9.84 km (3:58 / km) +150m 3:41 / km
shoes: Adidas Boston 8

Tunnel sesh: 10x518m/full length uphill (~2:30’ jog down)

Fairly grindy session, gradually gets steeper the further into the rep you get. Distance accurate as Declan Gall had measured it with a wheel. Started too hard and felt a bit pooped by half way. Took the foot off the gas a little just to make it to the end. Lacked the motivation to pick it up on the last rep. Still, solid work, just would have been nice if splits were other way round. Kept the jog down fairly honest so that the session didn’t take all day.

Splits: 88,92,91,91,93,94,95,94,95,94 (av. ~92/93)

Running 20:13 [2] 3.85 km (5:15 / km) +22m 5:06 / km
shoes: Saucon Triumph ISO 5 - women’s

Down.

Friday Feb 12, 2021 #

11 AM

Running 38:42 [2] 8.01 km (4:50 / km) +127m 4:29 / km
shoes: Saucon Triumph ISO 5 - women’s

Easy seat lap with Max. Top road has been cleared of snow so that was nice. Felt average so kept things chill.

Thursday Feb 11, 2021 #

9 AM

Running 49:10 [2] 10.0 km (4:55 / km) +157m 4:34 / km
shoes: Saucon Triumph ISO 5 - women’s

Blackford and Hermitage with Max. Snow had hardened up so wasn’t as much of a grind. Lovely sunny morning although -9 meant you wouldn’t have been long getting frost bit.

4 PM

Running 41:13 [2] 8.85 km (4:39 / km) +61m 4:30 / km
shoes: Saucon Triumph ISO 5 - women’s

Big lap - little lap with the flat. Decent enough feels but cba with strides. Too many people out but was a splendid evening tbf.

C • Too many people out 1

Wednesday Feb 10, 2021 #

9 AM

Running 1:23:08 [2] 17.05 km (4:53 / km) +154m 4:40 / km
shoes: Saucon Triumph ISO 5 - women’s

Mid-week medium-long Porty loop with Max. Few inches of snow cover the whole way. Started to bite a bit near the end. This is going to be a tough week of milage.

Tuesday Feb 9, 2021 #

12 PM

Running 15:19 [2] 3.02 km (5:04 / km) +37m 4:47 / km
shoes: Saucon Triumph ISO 5 - women’s

Up.

Running 40:00 [4] 11.4 km (3:31 / km) +110m 3:21 / km
shoes: Nike zoom fly 3

40’ Threshold: 2x[8’(2’float), 2x4’(1’ float)]

White out today so had to do this in the innocent railway tunnel. 517m long according to google and ran pretty much the full length so rounded it down to 500m. Did 11 out and backs plus about 400m, so that’s how I’ve derived my distance (could be a bit out). Anyway pace didn’t matter as lots of dead turns and about 10m climb every km. surprisingly good fun though and felt I got the effort level spot on. Working harder on the ups, then relaxed and allowed the legs to turn over on the downs. Feel like overall the session wasn’t compromised at all.

Running 17:49 [2] 3.4 km (5:14 / km) +30m 5:01 / km
shoes: Saucon Triumph ISO 5 - women’s

Down.

Sunday Feb 7, 2021 #

11 AM

Running 1:42:40 [2] 24.01 km (4:17 / km) +155m 4:09 / km
shoes: Saucon Triumph ISO 5 - women’s

Long bosh down Pencaitland railway with Finn. Not feeling too bad overall. Blizzard conditions made things tough but weirdly enjoyable. First time running here, good place for a long run. Only downside is would definitely get boring after a while.

C • boring 3

Saturday Feb 6, 2021 #

10 AM

Running 14:26 [2] 3.0 km (4:49 / km)
shoes: Saucon Triumph ISO 5 - women’s

Up.

Running 38:05 [4] 8.24 km (4:37 / km)
shoes: Adidas Boston 8

Pyramid:

200,400,600,800,1k,1.2k,1k,800,600,400,200

60'' rest on up / 90'' rest on down / ~5-6mins after 1.2k (spike up)

Times:
32,66,1:42,2:19,2:59,3:40,2:51,2:19,1:44,65,29

With Stansfield. Tough one and some of the paces a bit slower than what I would have wanted, but very windy and sitting on the front for all of the reps (apart from last 400 & 200 where Stansfield put it in and I got shot by the lactic sniper). Things really started to fall apart at the second 800, went through 400 in 67, then closed the second 400 in 73 lol. Not terrible though, still some solid work. Think just been feeling a bit off this week because work is stressing me out and therefore not getting as much sleep as needed. Probably averaging about 5-6 hours a night this week which isn't really enough to perform well in these sessions.

Still, not feeling completely run down, just a little bit sub-par. Will take long runs and Tuesday sessions a bit more chill then I have been recently, then hopefully I can nail down some proper quality on these Saturday track sessions in the future. No races coming up, just need to focus on getting this degree done whilst maintaining a solid level of fitness.

Running 16:04 [2] 3.11 km (5:10 / km)
shoes: Saucon Triumph ISO 5 - women’s

Down.

Friday Feb 5, 2021 #

9 AM

Running 38:18 [2] 8.0 km (4:47 / km) +123m 4:27 / km
shoes: Saucon Triumph ISO 5 - women’s

Easy seat lap with Fred, Tom and Max. Felt pretty spangled from S&C yesterday. Bumped into Felly which was a lovely surprise.

Thursday Feb 4, 2021 #

9 AM

Running 37:21 [2] 8.3 km (4:30 / km) +67m 4:20 / km
shoes: Saucon Triumph ISO 5 - women’s

Easy Duddingston loop with Max. Slept badly last night but felt overall decent on this.

4 PM

Running 50:09 [2] 10.61 km (4:44 / km) +92m 4:32 / km
shoes: Saucon Triumph ISO 5 - women’s

Evening 50’ with 4x30’’ hill strides up quartermile. Standard Thursday afternoon feels, but had some productive gender equality in sport chats with Max, Leon and Finn which spiced things up.

5 PM

Gym 25:00 [0]

Post-run s&c. Need to do more of this. Body not used to squatting so popped my arse muscle half way through. A bitter DNF but will come back fighting next time.

Wednesday Feb 3, 2021 #

9 AM

Running 1:20:39 [2] 16.67 km (4:50 / km) +312m 4:25 / km
shoes: Hoka Speedgoat - original 100k

Nice bit of Morton slip n slide with Finn, Max and Fred. Not been out here for a while and enjoyed the muddy conditions. GPS giving me an extra couple of hundred meters over the lads today, got to take these small wins.

Tuesday Feb 2, 2021 #

11 AM

Running 45:00 [4] 13.57 km (3:19 / km)
shoes: Nike zoom fly 3

45’ Threshold: 3x12’ [3’ float]

Not having the best of days. Breathing felt rough from the off and legs felt a bit stale. Almost sacked it off after the first rep (3:11/km) but decided to just drop the effort and forget about the pace. Happy that I finished this, 12min reps are definitely more of a mental grind than 4s and 8s. Paces on the last two reps weren’t particularly good (3:17/18/km) but wind did progressively pick up throughout the session. All solid work, hopefully will feel better on the next one.

Running 10:07 [2] 2.2 km (4:36 / km)
shoes: Saucon Triumph ISO 5 - women’s

Up.

Running 12:10 [2] 2.34 km (5:12 / km)
shoes: Saucon Triumph ISO 5 - women’s

Down.

« Earlier | Later »