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Training Log Archive: Nobs

In the 30 days ending Apr 30, 2018:

activity	#	time	miles		km		+m
Running	21	7:26:30	60.44	(7:23)	97.27	(4:35)	1097
Spinning	6	5:15:18
Orienteering	6	3:00:19	19.6	(9:12)	31.54	(5:43)	841
Drills	1	10:00
Total	31	15:52:07	80.04		128.81		1938

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Monday Apr 30, 2018 #

Note
(rest day)

Wasn’t going to run but couldn’t even spin, hopefully bruising will go down tomorrow

Sunday Apr 29, 2018 #

12 PM

Running 10:36 [1] 2.01 km (5:16 / km) +60m 4:35 / km

1 PM

Orienteering race 26:08 [4] 4.61 km (5:40 / km) +140m 4:55 / km

BUCS Individual
Started pretty slow but was clean. Gradually began to up the pace after abouts t 15mins. Still clean through the long leg. Then exiting #16 I tripped and thwacked my right knee on a rock. Hurt like a b*tch. Lay on the ground whimpering for a good couple of minutes. Eventually got to my feet and hobbled back to the arena. Bit of a cut and some nasty bruising but should be ok in a couple of days. Bit annoying was right in the mix when it happened. Potentially was heading for a pretty solid result. EUOC still got the win so not too disappointed. Hopefully this won’t hold me back too much.

Saturday Apr 28, 2018 #

2 PM

Running 14:00 [1] 2.85 km (4:55 / km)

WU/WD

3 PM

Orienteering race 30:29 [4] 5.95 km (5:07 / km) +169m 4:29 / km

BUCS Relay
Jack came back in 4th. Dropped back to 5th after a poor root to #4. Climbed back through the field taking the lead just after spectator. Clean enough, came back with a 50s lead. Unfortunately wasn’t tams day but ah well still good fun!

Friday Apr 27, 2018 #

12 AM

Note
(rest day)

It was raining outside.....

Thursday Apr 26, 2018 #

Note

Buzzing with selection for JWOC. Obviously I’m not in the best shape atm. But got 10 weeks. Setting speed goals for myself. Would like to go into JWOC with a 5k time around the 15:30-15:45 mark so I can have a good chance at getting a good result (most likely in the sprint). Scottish 5k champs next week will give me a base fitness time to work off.

C • Well done 2

5 PM

Running tempo 17:46 [4] 5.01 km (3:33 / km) +62m 3:20 / km
shoes: Nike Pegasus 34

Undulating 5km Tempo. Was meant to be steady state but effort felt like more of a Tempo. Just felt pretty sluggish tbh. Under 18mins so that’s a positive I guess considering zero speed work in last 10 weeks. Cadence down at 177, before injury was at 183-185 for this kind of thing so that’s probably the reason for the pretty slow time. Probably aim for sub 16:30 at Scottish 5k champs next Friday although will be satisfyied with anything under 17 tbh.

Running 5:30 [1] 1.11 km (4:57 / km)
shoes: Nike Pegasus 34

Wednesday Apr 25, 2018 #

8 AM

Running 46:24 [2] 10.02 km (4:38 / km) +227m 4:10 / km

Nice pre breakfast loop of bathampton down. Nice climb in there aswell. Felt fine legs still a bit heavy but didn’t push it. Most likely won’t run tomorrow.

Tuesday Apr 24, 2018 #

Note

Shin generally better so I’m going to stop marking myself as injured. Still not out of the woods, going to try gradually working back to normal Milage in the next few weeks. Fingers crossed everything should go to plan.

5 PM

Running 23:49 [2] 5.72 km (4:10 / km) +52m 3:59 / km

Easy round lanes and fields. Shin fine but legs felt like bricks guess I’m just still feeling the races from the weekend.

Monday Apr 23, 2018 #

Note
(rest day)

Drove down from Yorkshire today and needed rest from the weekend so taking the day off.

Sunday Apr 22, 2018 #

10 AM

Running 11:01 [1] 2.16 km (5:06 / km)
(injured)

11 AM

Orienteering race 1:08:29 [5] 9.17 km (7:28 / km) +345m 6:17 / km
(injured)

Northern champs/ Selection long - 7th Junior
I can’t be too disappointed with this. Made 3 1min errors and bonked really hard in the last 1.5km. Despite this only 5mins down in the end and considering my lack of endurance training I’ve got to be happy with it. Felt fairly sluggish pretty much everywhere and technically I was far from perfect so a pleasant surprise to still be in the mix. Shin didn’t bother me at all today, good news it’s finally close to being healed.

1 PM

Running 8:21 [3] 1.31 km (6:22 / km)
(injured)

Saturday Apr 21, 2018 #

11 AM

Running 8:08 [1] 1.7 km (4:47 / km)

12 PM

Orienteering race 14:19 [5] 3.46 km (4:08 / km)
(injured)

Sprint selection race York uni - 4th Junior. Not terrible but not great. Made a few bad route choices and was generally quite hesitant and couldn’t find a good flow until very near the end. Still can’t complain too much but would have liked to finish a bit higher up. Legs feel ok and shin not too bad.

1 PM

Running 15:23 [1] 3.0 km (5:08 / km)

Friday Apr 20, 2018 #

8 PM

Running 10:29 [1] 2.31 km (4:32 / km) +54m 4:04 / km
(injured)

Little leg loosener after 6 hours in the car.

Thursday Apr 19, 2018 #

1 PM

Running 33:52 [3] 8.63 km (3:55 / km) +32m 3:51 / km
(injured)

Steady along the canal. Felt the shin a little bit but didn’t really bother me. Pace was fairly solid but 24C today with very little shade made this a bit uncomfortable. Still felt ok considering haven’t run at that kind of sustained pace for a long time.

Wednesday Apr 18, 2018 #

Spinning 40:50 [2]
(injured)

Short ride not used to these roasting temperature. Was quite fun, a bit windy at times and I was sweating horrendously. Will do this alternate day thing for the next week or so.

Tuesday Apr 17, 2018 #

1 PM

Orienteering intervals 14:43 [4] 3.91 km (3:46 / km) +35m 3:36 / km
(injured)

Some sprint O intervals around stoke park. Did 4 loops roughly 1km each. Ran them at a fast but controlled pace so a bit slower than race pace. Had a 1min walk in between loops. Felt better than a couple of weeks ago. Should be going into the sprint this weekend in better shape than the JK. Felt a lot more in control today.

Running 12:18 [1] 2.42 km (5:05 / km)
(injured)

WU/WD

Monday Apr 16, 2018 #

3 PM

Spinning 1:13:41 [2]
(injured)

Taking another day off the shin. Might do some sprint training tomorrow if all goes to plan. Nice day for a ride although felt like there was a constant headwind the entire way. Eventually I got a bit pissed off and started shouting abuse at the wind. 30.9km my 2nd longest ride of my life. Felt fairly good and averaged over 25kph again with 310m of climb which was nice.

Sunday Apr 15, 2018 #

Note
(rest day)

Resting shin. Bit painful after middle but hopefully will be ok.

Saturday Apr 14, 2018 #

12 PM

Orienteering race 26:11 [5] 4.44 km (5:54 / km) +152m 5:02 / km
(injured)

Well then......almost all jwoc hopes out the window will probably need the performance of my life next weekend to have any hope. On with the fuck up. Shit route choice to #1 lost 30s, hesitating over #2 10s. Bit scrappy #3 #4 #5 and then ok up to #8. Started feeling rough physically by this point. Went down the wrong reentrant to #9 then had to climb back up again so lost 30/40s. Now for the big one. Stopped slightly too early to #10 then panicked ran about a bit. Bailed went all the way back to #9 then started again. Lost nearly 2 mins. Fucking raged it from here. Got a couple of quick splits but then lost #16. Very sad but don’t want to get too hung up on this. Looking forward to the sprint in York next weekend.

Running 10:00 [1] 2.0 km (5:00 / km)
(injured)

WU/WD

Friday Apr 13, 2018 #

11 AM

Running 9:36 [2] 2.22 km (4:19 / km)
(injured)

Very short grassy leg loosener. Shin felt ok similar to yesterday.

Drills 10:00 [1]
(injured)

After the run.

Thursday Apr 12, 2018 #

12 PM

Running 32:47 [3] 8.03 km (4:05 / km) +29m 4:01 / km
(injured)

Along the canal wearing some very cushioned shoes. Shin felt the best it’s felt in the last 7 weeks, only a dull ache today and not really causing me much bother. Ended up accidentally being a progression from easy 4:16/km and ending at steady 3:47/km. Kept everything very relaxed throughout but this is a nice little confidence boost to show I’m going in the right direction.

Wednesday Apr 11, 2018 #

1 PM

Spinning 58:15 [2]
(injured) shoes: Nike Pegasus 34

Shin feeling good today, but thought I'd play it safe so did an hour on the bike round some of the remote lanes, did a bit of exploring which was quite fun. Felt pretty good on the bike, faster average pace compared to Monday and some meaty headwinds to contend with. Feeling like shin is heading in a more positive direction so now is the time to be most careful. Covered 24.5km which is actually the second longest bike ride of my life lol.

Tuesday Apr 10, 2018 #

1 PM

Running 26:11 [3] 4.41 km (5:56 / km) +243m 4:39 / km
ahr:165 max:188 (injured)

Couple of times up solsbury hill, steady effort up and very easy down. Stopped as soon as shin pain worsened. HR suggested that I had one foot in the grave but actually felt ok.

2 PM

Running 17:48 [2] 4.02 km (4:26 / km) +25m 4:18 / km
ahr:170 max:183 (injured)

Bit more easy on the flat next to the canal. Felt chill but again HR suggested I was on deaths door. Bit scary hope I’m not dying but probably just because I’m incredibly unfit.

Monday Apr 9, 2018 #

3 PM

Spinning 41:02 [3]
(injured) shoes: Nike Pegasus 34

Back home today. Took my little sisters bike out for a spin. Didn’t adjust the saddle to the right height so position was a bit uncomfortable. Weather was absolutely grim and lanes were covered in cow shit (classic south west). Pretty enjoyable nevertheless less. Averaged 25kph on an undulating Loop with a phat climb at the end, so not to bad for the shit cyclist that I am.

C • Nether the less 3

Sunday Apr 8, 2018 #

2 PM

Running 33:27 [3] 7.41 km (4:31 / km) +101m 4:14 / km
(injured) shoes: Nike Pegasus 34

Meadows then Bogs. This felt a bit grim, fitness is absolutely gash. Felt like much more of a steady effort than an easy one (mainly on the climbs) despite average pace being relatively easy. Shin also felt a bit shit. That aside still enjoyed it.

Saturday Apr 7, 2018 #

10 AM

Running 25:27 [2] 5.91 km (4:18 / km) +40m 4:10 / km
(injured) shoes: Nike Pegasus 34

Meadows Milage. Done at a slightly higher pace today. Again could feel shin, hopefully can do another short run tomorrow.

Friday Apr 6, 2018 #

Note
(rest day)

Because why not, wanted to spin but just didn’t have the motivation.

Thursday Apr 5, 2018 #

9 AM

Running 49:10 [2] 9.71 km (5:04 / km) +147m 4:42 / km
(injured) shoes: Nike Pegasus 34

Pre-Breakfast blackford with Tom Finn and Fred. Lovely day for it. Could feel shin again but didn’t worsen at all. Turns out this is the furthest I’ve run since the start of my injury.

Wednesday Apr 4, 2018 #

3 PM

Spinning 1:20:00 [4]
ahr:136 max:183 (injured)

Spinning Session
WU, 15 Tempo (10), 10x1 (1), WD
Bit grim phone died so didn’t have any tunes. Had to work hard to get HR up as usual.

Tuesday Apr 3, 2018 #

2 PM

Running 24:27 [2] 5.31 km (4:36 / km) +25m 4:30 / km
(injured) shoes: Nike Pegasus 34

Easy Meadows in the rain. Could feel shin during and after but pain never worsened. Nice to know that JK sprint and half of the middle hasn’t completely f*cked me for the other selection races. I’ll probably easy run Thursday Saturday and Sunday this week , then spin sessions the other days.

5 PM

Spinning 21:30 [1]
(injured)

Very short easy spin with Finn Roanne and Lucy.

Monday Apr 2, 2018 #

Note
(rest day)

No JK Relay for me

Sunday Apr 1, 2018 #

Note
(rest day)

No JK long for me

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