Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nobs

In the 30 days ending Apr 30, 2019:

activity	#	time	miles		km		+m
Spinning	11	12:06:47					1514
Running	19	9:27:12	75.4	(7:31)	121.35	(4:40)	568
Orienteering	10	5:03:31	40.99	(7:24)	65.97	(4:36)	844
Gym	2	2:00:00
Total	32	28:37:30	116.4		187.32		2926

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Tuesday Apr 30, 2019 #

6 PM

Running 12:37 [2] 2.74 km (4:36 / km)
shoes: Adidas Adizero Adios 3

Running 49:35 [4] 11.15 km (4:27 / km)
shoes: Adidas Adizero Adios 3

Meadows Session: Lap Tempo, 6x400, Lap Tempo (varied recovery)

Tempo: 3:20/km
400s: 61,61,62,64,63,63
Tempo: 3:17/km

Despite the fairly lengthy recovery’s, this was one of the toughest things I’ve done for a long time. Felt really good on the first tempo just sitting in with the pack. Was absolutely holding on for dear life on the 400s but was happy that the pace didn’t drop off too much (haven’t done anything that fast in months). On the last tempo Alex and Dan dropped and I got insta dropped by Tim and Ali so was a solo grind the whole way. Thought I was running 3:40s but was pleasantly surprised to see that I sped up a bit from the first Tempo. All in all a pretty good outcome :)

Running 11:24 [2] 2.0 km (5:42 / km)
shoes: Adidas Adizero Adios 3

Monday Apr 29, 2019 #

6 PM

Running 38:44 [2] 8.31 km (4:40 / km) +68m 4:29 / km
shoes: Nike Pegasus 34

Back in Edinburgh, lovely meadows with a massive group of lovely boys.

Sunday Apr 28, 2019 #

12 PM

Running 5:40 [2] 1.21 km (4:41 / km)
shoes: Inov8 X-Talon 212 cl

Orienteering 34:05 [4] 8.27 km (4:07 / km) +52m 4:00 / km
shoes: Inov8 X-Talon 212 cl

Westonbirt Local Event

Rapido, just blazed it round. Feeling pretty gassed by the end. Nav not technical but made a couple of slip ups in the circle when forgot to check feature of control.

Running 2:58 [2] 0.63 km (4:43 / km)
shoes: Inov8 X-Talon 212 cl

Saturday Apr 27, 2019 #

6 PM

Spinning 1:01:20 [3] +540m
shoes: Adidas Adizero Adios 3

Hilly hour

25.5km / 25.0kph

Different route today taking in some proper big boy climbs. Felt quite good so pushed a bit on the ups but had to take the downs very easy due to slippy roads and the wind. Seem to be moving up the segment boards on strava which is encouraging.

Friday Apr 26, 2019 #

Note

Really happy with JWOC selection, so next 2 months will be focused on building towards that. Injury seems to have mostly cleared up but will still keep a bit of cross training in.

6 PM

Spinning 1:07:49 [2]
shoes: Adidas Adizero Adios 3

Easy Castle Comb Loop

31.3km / 27.7kph

Keeping it on the bike for another day or two just to play it safe. Don't mind cycling from home because lots of variations available. Much better than cycling in Edinburgh.

Thursday Apr 25, 2019 #

7 PM

Spinning 1:09:12 [2] +438m
shoes: Adidas Adizero Adios 3

Evening ride round the lanes

31.1km / 27.0kph

Really nice evening after quite a shit day weather wise. Went after rush hour so not many cars which was nice. Quite a lumpy loop, got 32nd / 2400 on a hill climb segment which is probably my best strava segment to date #puntersgonnapunt.

Wednesday Apr 24, 2019 #

7 PM

Running 5:22 [2] 1.3 km (4:08 / km)
shoes: Adidas Adizero Adios 3

Orienteering 31:23 [4] 8.18 km (3:50 / km) +153m 3:31 / km
shoes: Adidas Adizero Adios 3

Stoke Bishop Urban

Got quite bored at home so just fancied a quick leg burner. Good fun around the uni halls and then some dead running round the housing estate. Quite hilly aswell. Went quite hard for a reason unknown to me. Missed a control near the end because I'm a fool just ran straight past the bloody thing. Also thought a passable bush was impassable (lost 30s) and got caught out by a trap (lost 30s). Hehe I'm shit.

Tuesday Apr 23, 2019 #

Note
(rest day)

Monday Apr 22, 2019 #

1 PM

Running 7:32 [2] 1.5 km (5:01 / km)
shoes: Inov8 X-Talon 212 cl

Orienteering 34:30 [5] 7.41 km (4:39 / km)
shoes: Inov8 X-Talon 212 cl

JK Relay 1st leg

Haha probably the less said about this the better. Head was never properly in the game but was actually running quite well. Made so many mistakes just out of lack of concentration. Not bothered and enjoyed the filthy burn up. One race too many me thinks but great weekend never the less.

Sunday Apr 21, 2019 #

1 PM

Running 8:03 [2] 1.49 km (5:24 / km)
shoes: Inov8 X-Talon 212 cl

Orienteering 1:14:34 [5] 14.94 km (4:59 / km) +287m 4:33 / km
shoes: Inov8 X-Talon 212 cl

JK Long - 7th (5th M20)

Went into this very relaxed (maybe too relaxed) as wasn't too bothered about the result at the end of the day. Went off at a reasonable pace. Was a bit scrappy over the first few controls with a 30s slip at 7. Was plodding along alright up to 13. Here I made a weird mistake because I aimed off to the right and then turned left into the control, I must have just missed the flag. Ran around for ~1min then saw Fred exiting it (he started 3mins in front of me). Despite this still couldn't find the bloody flag. After another minute + of searching spud caught me ad I simultaneously found the control. Was with spud 14 and 15 but we both messed 15 by around 1min. On the exit of 15 I got away from spud and was clear for the rest of the course. From then on it was just a mix of bonk, shit nav and loss of motivation to the finish. Rolled my ankle near the end as well. Very surprised to only be 4mins down in the end. Surprisingly good confidence boost considering this was my worst run by far out of the selection races. A bit sad because if I'd got Fred at 13 and hung on to him I would have probs taken the overall W, instead I got 5th (+3mis off the lead) :(

Saturday Apr 20, 2019 #

1 PM

Running 12:20 [2] 2.4 km (5:08 / km)
shoes: Inov8 X-Talon 212 cl

Orienteering 26:26 [5] 5.15 km (5:08 / km)
shoes: Inov8 X-Talon 212 cl

JK Middle - 2nd

Heat absolutely sapping the legs. Felt like shit from the start but just stuck the gurn on and got on with it. No big mistakes, just a few 10s slips I the circle. Very surprised and happy at the result. Shin all good so can race hard tomorrow!

Running 12:01 [2] 1.98 km (6:04 / km)
shoes: Inov8 X-Talon 212 cl

Friday Apr 19, 2019 #

2 PM

Running 11:39 [2] 2.31 km (5:03 / km)
shoes: Inov8 X-Talon 212 cl

Orienteering 15:38 [5] 4.11 km (3:48 / km)
shoes: Inov8 X-Talon 212 cl

JK Sprint - 2nd

Happy enough with this. Was slow out of the start blocks and made a number of small mistakes in the circle but nothing major and punching messed up on a control. Running felt really hard so was a struggle but managed to grind it out. Just didn’t quite have the leggies to compete with Fred today but cant be too upset with this. Shin holding up well so far.

Running 11:26 [2] 1.86 km (6:09 / km)
shoes: Nike Pegasus 34

Thursday Apr 18, 2019 #

5 PM

Running 26:49 [2] 5.71 km (4:42 / km) +36m 4:33 / km
shoes: Nike Pegasus 34

Jog and strides on the grass. Very muggy weather so was a bit of a drag but felt relaxed and fast on the strides. Excited for tomorrow!

Wednesday Apr 17, 2019 #

6 PM

Spinning 44:21 [2]
shoes: Nike Pegasus 34

Very easy round the lanes with Roanne just keeping some blood flowing round the legs. Lovely evening.

Tuesday Apr 16, 2019 #

7 PM

Running 10:01 [2] 2.04 km (4:55 / km)
shoes: Nike Pegasus 34

Orienteering 6:45 [4] 1.66 km (4:04 / km)
shoes: Inov8 X-Talon 212 cl

Taper sprint round bath uni. Planned to be around 8mins but was a little bit short. 18 controls and took it at close to race pace so the nav was very intense but flow was good along with speed so very happy overall.

Running 13:46 [2] 2.7 km (5:06 / km)
shoes: Inov8 X-Talon 212 cl

WD + 4 strides

Monday Apr 15, 2019 #

4 PM

Spinning 42:47 [2]
shoes: Nike Pegasus 34

Ride round the lanes to pick up car. Then told car wasn’t ready which is a nightmare because need it tomorrow. A mouse made a nest in the engine then ate through the ABS cable and one of the indicator cables. Cycled home in an absolute rage and wasn’t helped by the headwind.

Sunday Apr 14, 2019 #

Note

Taper time for the JK. Really happy with the last week of training. May have just about salvaged a bit of fitness which is great. Injury right on the edge but hopefully will hold through the JK then I'll deal with it after.

8 PM

Running 20:29 [2] 4.4 km (4:39 / km)
shoes: Nike Pegasus 34

Had a very lazy day today, really not feelling like doing anything. Was planning an hour on the bike but could not be bothered with that so just did some easy laps around the field. Both shins a bit niggly so will roll tonight.

Saturday Apr 13, 2019 #

9 AM

Orienteering 38:11 [3] 6.85 km (5:34 / km) +238m 4:45 / km
shoes: Inov8 X-Talon 212 cl

Mytchett O Training

Literally across the road from the JK middle area. Really relevant stuff. Enjoyed the terrain, generally fast but very undulating. Pace was fairly decent over terrain just kept it steady. No major mistakes but a few hesitations and probably could have taken some better routes but generally pleased.

Running 13:14 [2] 2.6 km (5:05 / km)
shoes: Inov8 X-Talon 212 cl

WU / WD

11 AM

Running 12:34 [2] 2.75 km (4:34 / km)
shoes: Inov8 X-Talon 212 cl

WU / WD

Orienteering 25:32 [3] 5.08 km (5:02 / km) +114m 4:31 / km
shoes: Nike Pegasus 34

Sprintervals round Surrey Uni

Probably one of the best sprint areas I've ever run on. Really intricate buildings and small alleyways with lots of blockages. Made many mistakes but was great practice for keeping contact. Had to constantly be looking at the map which meant that speed was an absolute crawl, was hard to read map properly as there were loads of steps and sharp corners. Wanted this to be intensity 4 but felt more like a 3 because couldn't really push pace. Made a couple of absolute whoppers getting caught out by dead ends or running down a multi level, then made a load of shit route choices. Nice to know the JK won't be any where near as technical as this, good fun and good practice!

*Planning creds go to Mark Nixon

C • *cough* 2

Friday Apr 12, 2019 #

6 PM

Spinning 1:00:35 [2]
shoes: Adidas Adizero Adios 3

Easy round Marshfield

27.1km / 26.9kph

Very standard kept it on a small flatish loop because wanted to make sure I went easy. Big day of orienteering planned tomorrow will be a real test.

Thursday Apr 11, 2019 #

3 PM

Running 1:15:29 [2] 17.02 km (4:26 / km) +184m 4:12 / km
shoes: Nike Pegasus 34

First long run in over 3 months, around bathampton down. Felt strong for most squeezing the pace down a bit in the last 30mins but nothing too razzy. Absolutely beautiful day and no pain on injured shin so meant I was cheesin for basically all of it. Right shin weirdly niggly but nothing major will just monitor and hopefully it won't hinder any training before JK. Nice to get a long run in and confident that I'll last the JK Long (just).

Wednesday Apr 10, 2019 #

11 AM

Spinning 1:58:08 [2] +536m
shoes: Adidas Adizero Adios 3

Ride out to Great Somerford

52.6km / 26.7kph

Nice ride out to where I used to live. Went past my old school on the way as well so was a bit of a trip down memory lane. Weather really perked up in the second half so was very enjoyable.

Tuesday Apr 9, 2019 #

2 PM

Running 10:18 [2] 2.51 km (4:06 / km)
shoes: Inov8 X-Talon 212 cl

Razzy WU

Running 36:01 [4] 9.64 km (3:44 / km) +118m 3:31 / km
shoes: Inov8 X-Talon 212 cl

Tempo Session: 3x10min (3)

Average Paces: 3:26,27,27/km

Really f*cking happy with this session. Was expecting to average around 3:40/km for each rep. Constant rain meant I wore my rain jacket for the whole thing but wasn't particularly windy which was a surprise. Did it on an undulating grass loop at bath uni, each loop had a decent climb in it. Felt a bit shit on the first rep admittedly, then had a massive stitch on the second rep as well as getting attacked by a very scary dog. By the third rep I felt really good and despite it having more climb than the first 2 I still averaged the same pace and felt really comfortable. Shins didn't play up at all either. This is a great result however I'm cautious not to push things further at this stage.

Running 9:49 [2] 2.0 km (4:55 / km)
shoes: Inov8 X-Talon 212 cl

Monday Apr 8, 2019 #

6 PM

Spinning 1:02:31 [2]
shoes: Adidas Adizero Adios 3

Easy hour round the lanes

28.15km / 27kph

Travelled back home today so was an early start. On little sisters bike so frame was a bit small but wasn't too bad. Really enjoyable ride lovely weather and feeling fairly decent. Sore throat and glands today which is annoying hopefully will kick it by tomorrow because quite keen to do some sort of session.

Sunday Apr 7, 2019 #

7 PM

Running 22:40 [2] 4.52 km (5:01 / km) +118m 4:26 / km
shoes: Inov8 X-Talon 212 cl

Felt like shit all day, massive leg DOMS and feeling a bit rough generally. Wanted to do something but couldn't bring myself to do the planned 90 spin so decided to do this. Probably not the smartest idea but actually felt really good once I got going. Absolutely no pain in the shin which is great! Was very tempted to do more but stuck to the plan.

C • Stuck to the plan 5

Saturday Apr 6, 2019 #

1 PM

Running 10:10 [2] 2.05 km (4:58 / km)
shoes: Nike Pegasus 34

Orienteering 10:28 [4] 2.85 km (3:40 / km)
shoes: Nike Pegasus 34

Spint round Stirling Uni, very wet and slippy but moving alright and shin felt good generally.

Running 9:25 [2] 1.64 km (5:45 / km)
shoes: Nike Pegasus 34

Jog between sprint loops.

Orienteering 5:59 [4] 1.47 km (4:04 / km)
shoes: Nike Pegasus 34

Shorter sprint loop, moving ok again but getting confused at the end with some slightly dodgy mapping. Good day in the office.

Running 10:46 [2] 2.18 km (4:56 / km)
shoes: Nike Pegasus 34

Friday Apr 5, 2019 #

1 PM

Gym 1:00:00 [1]
shoes: Under Armour Charge Bandit 3

With spud, very nice.

2 PM

Spinning 30:00 [2]
shoes: Under Armour Charge Bandit 3

Easy watt bike post gym. Was going to do some efforts but leggies felt ruined so just kept it steady.

Thursday Apr 4, 2019 #

Running 46:31 [2] 10.4 km (4:28 / km)
shoes: Nike Pegasus 34

On the grass round the meadows with Todge. Couldn't feel the shin at all up until 8km, then a dull ache but not really noticeable for the last little bit. Feeling a bit heavy but shifting alright.

Wednesday Apr 3, 2019 #

2 PM

Spinning 2:05:04 [3]

Coast ride with Max

60.7km / 29.1kph

Pressing on for most of the ride just in order to keep up with max. Fairly grim experience with rain and wind for most of the ride but a nice solid 2 hour grind.

Tuesday Apr 2, 2019 #

4 PM

Spinning 45:00 [3]
shoes: Nike Pegasus 34

Easy spin with 10x40s on / 20s off. Very short but grim session. Was planning to run 45mins on the AlterG after this but something was wrong with it so will probably jog round the meadows for 45mins instead. Shin has felt really good past couple of days despite the worrying signs over the weekend.

6 PM

Running 49:49 [2] 10.31 km (4:50 / km) +44m 4:44 / km
shoes: Nike Pegasus 34

Easy meadows with some EUOC lads / ladies. Could hardly feel shin at all which made the run very enjoyable. Hard to know how to train at this moment but will most likely stick to medium length runs on grass like this.

Monday Apr 1, 2019 #

6 PM

Gym 1:00:00 [1]
shoes: Under Armour Charge Bandit 3

jim.

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