Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nobs

In the 30 days ending Jun 30, 2021:

activity

time

miles

Running

31:28:45

257.6

(7:20)

414.57

(4:33)

5438

Total

31:28:45

257.6

(7:20)

414.57

(4:33)

5438

2:25

0:00

» now

Wednesday Jun 30, 2021 #

10 AM

Running 58:38 [2] 12.91 km (4:33 / km) +160m 4:17 / km
shoes: NB 880v10

Easy hour. Felt surprisingly good, managed to sort out a satisfying loop, really excellent.

5 PM

Running 29:13 [2] 6.65 km (4:24 / km) +70m 4:10 / km
shoes: NB 880v10

Evening miles along the bridleway. Muggy out!

Tuesday Jun 29, 2021 #

12 PM

Running 16:30 [2] 3.63 km (4:33 / km) +27m 4:23 / km
shoes: NB 880v10

Up.

Running 40:00 [4] 11.62 km (3:27 / km) +68m 3:21 / km
shoes: Nike zoom fly 3

Fartlek: 10 x 2’ on/ 2’ off

Round the village on a mile loop. Working a bit harder than I would have liked due to humidity and lots of pollen in the air which made breathing more difficult. Vaccine on Sunday may also explain slightly lethargic feels. Still working well within myself and felt better as I got into it.

Running 13:23 [2] 2.76 km (4:51 / km) +20m 4:41 / km
shoes: NB 880v10

Down.

Sunday Jun 27, 2021 #

11 AM

Running 1:47:54 [2] 24.11 km (4:29 / km) +259m 4:15 / km
shoes: NB 880v10

Girthy SLR up onto Bathampton Down and Claverton Down, then dropping down onto the canal. Keeping things chill the whole way. Didn't really pick it up that much on the way back along the canal as legs felt quite tired.

PB mileage week. Will try go for around 70miles/week for the next couple of weeks.

Saturday Jun 26, 2021 #

10 AM

Running 1:07:05 [2] 14.54 km (4:37 / km) +160m 4:22 / km
shoes: NB 880v10

Was a bit worried I would feel like pure fugma on this but actually felt decent. Coated in SPF 50+, which meant I became a walking Venus flytrap.

Friday Jun 25, 2021 #

11 AM

Running 1:14:46 [3] 21.12 km (3:32 / km) +24m 3:31 / km
shoes: Nike zoom fly 3

Steady Half: 2km easy —> 10mile threshold —> 3km easy

The 10mile was meant to more of a steady effort (5:45/mile / 3:34/km), but ended up hitting more threshold paces (3:20/km). Felt really controlled and never really felt like I was doing a session. Felt more like a solid HP grind. Legs got a little bit tired in the last couple of km of the threshold, but no dramas. Kept the whole thing continuous so ended up with a nice little sub 75 half. Will try stick to the prescribed paces next week as absolutely no point in trying to be a hero.

Thursday Jun 24, 2021 #

Running 58:41 [2] 12.8 km (4:35 / km) +154m 4:19 / km
shoes: NB 880v10

Hour round the lanes and bridleway. Had the sister on the bike for company so that made things pass a bit quicker. Feels yet again, absolutely standard.

Wednesday Jun 23, 2021 #

10 AM

Running 57:06 [2] 12.71 km (4:30 / km) +154m 4:14 / km
shoes: NB 880v10

Morning miles. Very pleasant out, felt better than yesterday, nice route.

5 PM

Running 28:57 [2] 6.51 km (4:27 / km) +65m 4:14 / km
shoes: NB 880v10

Out and back along the bridleway. Bloody exciting.

Tuesday Jun 22, 2021 #

10 AM

Running 29:16 [2] 6.44 km (4:33 / km) +82m 4:16 / km
shoes: NB 880v10

First run back after a few days off. Felt as I expected, bit naff but on the whole alright. Noticed a lot of lads have taken a week completely off recently. Seeing as I didn’t have a track season I’ve decided not to take a full week off. May was fairly chill on the training front anyway so probs no need. Thought it wasn’t worth the injury risk with the build back.

5 PM

Running 35:18 [2] 8.1 km (4:21 / km) +55m 4:13 / km
shoes: NB 880v10

Easy double doing laps of Bannerdown common on the grass. Average feels still and definitely could have kept it more chill. Groin feeling better.

Sunday Jun 20, 2021 #

Note

Groin a load better, will get back to training next week. Solid training last 3 weeks has helped prove to myself that the shape was always there these past few months. Going to switch to the Bradley training plan now, build up my milage, with very easy tempo type sessions to start off with. Aim is to hit some very spicy cross shape come autumn.

Saturday Jun 19, 2021 #

Note
(injured)

Woke up with quite a sore groin (right side). Same old place where I always seem to get niggles. More uncomfortable than the usual flare up. Started the run but pain was a bit more than I would have liked, so pulled the plug. Didn’t hurt yesterday so reckon I pulled it last night during a little black tie event. Was wearing some dodgy brogues and probably slipped or something. Anyway, probably no biggie, but no point in getting injured, especially at this stage. Will take the rest of the weekend off just to let things settle, get back on the rehab, and go again next week.

Friday Jun 18, 2021 #

11 AM

Running 1:10:26 [2] 16.24 km (4:20 / km) +140m 4:09 / km
shoes: NB 880v10

Felt completely spangled this or I gotta so decided to leave the second session this week. Felt like a car crash on this.

Thursday Jun 17, 2021 #

9 AM

Running 30:08 [2] 6.3 km (4:47 / km) +44m 4:37 / km
shoes: NB 880v10

Easy round the village with Thomas.

3 PM

Running 40:12 [2] 7.11 km (5:39 / km) +236m 4:51 / km
shoes: NB 880v10

Drove out to join Roanne on her sea eagle monitoring job thing. Now where flat to run and lunch fresh in my belly so this turned into an unreal slog.

Wednesday Jun 16, 2021 #

11 AM

Running 2:25:51 [2] 18.92 km (7:43 / km) +1525m 5:30 / km
shoes: NB 880v10

Roanne was meeting up with some of the girlies for a walk up Beinn Narnain so I decided to go bag a couple of munnies. Shot up the valley to Beinn Ime, which was a solid hour/1000m of uphill running, which was a bit of a slog. Turned around and headed over to Beinn Narnain after that to meet the girls for a spot of lunch on top. Got there a bit ahead of them so had to do some star jumps/ pilates to keep myself from going hypothermic. Lunch was grand, a nice ciabatta roll packed with locally sourced cheese and ham. After this, I fired myself up the cobbler whilst the girls walked down. Died a bit as food hadn't digested properly but no dramas. Opted for the steeper decent off the cobbler which somewhat exposed my suboptimal shoe choice. Nevertheless, got down in one peace and re-caught the girls for the last couple of kms down to the loch. Nice afternoon and surprisingly quiet despite the accessible nature of the route.

Tuesday Jun 15, 2021 #

12 PM

Running 14:16 [2] 3.03 km (4:43 / km)
shoes: NB 880v10

Up.

Running 44:02 [4] 13.51 km (3:16 / km) +82m 3:10 / km
shoes: Nike zoom fly 3

Pony park tempo

2 laps of pony park, an undulating loop with probably more climb than strava has given me, constantly seemed to be rolling. Fairly windy out but only a small stretch of proper grim headwind. Much more of a measured effort compared to last week, keeping the pace consistent and controlled throughout. Happy with this, feel really fit over the longer grindy stuff atm.

Running 16:32 [2] 3.2 km (5:10 / km)
shoes: NB 880v10

Down - fugged.

Monday Jun 14, 2021 #

Note
(rest day)

Steal bangled.

Sunday Jun 13, 2021 #

12 PM

Running 2:04:56 [2] 24.81 km (5:02 / km) +596m 4:30 / km
shoes: NB 880v10

Long slog along the WHW with Tom. Felt a bit naff at the start but then better towards the end. Some nice views but quite a boring bit of trail for the most part.

C • WHW 2

Saturday Jun 12, 2021 #

11 AM

Running 14:06 [2] 3.0 km (4:42 / km)
shoes: NB 880v10

Running 39:39 [4] 10.31 km (3:51 / km) +23m 3:48 / km
shoes: Nike zoom fly 3

8x1.2km (90 sec)

av. 3:37.6 (3:01/km)

Another solid grind ticked off. Similar session to last week at the same place and basically the same conditions. Also hit very similar paces. Wasn’t as comfy and was hurting a bit quite early but stabled out towards the end. Last rep was the fastest so all still in control. Session meant to be at 10k pace and tbh would take 30:10 10k shape currently, so happy enough.

Running 15:21 [2] 3.11 km (4:56 / km)
shoes: NB 880v10

Down.

Friday Jun 11, 2021 #

10 AM

Running 45:54 [2] 10.0 km (4:35 / km)
shoes: NB 880v10

Some more village miles with Tom. Pre a big day of unsuccessful angling.

Thursday Jun 10, 2021 #

10 AM

Running 45:57 [2] 10.0 km (4:36 / km) +78m 4:25 / km
shoes: NB 880v10

10 kegs round the village with Tom. Felt decent and achilles not that noticeable.

3 PM

Running 30:09 [2] 6.48 km (4:39 / km) +106m 4:18 / km
shoes: NB 880v10

Some easy miles around Goencoe Lochan. Nice trails, felt reasonable.

Wednesday Jun 9, 2021 #

10 AM

Running 40:41 [2] 8.2 km (4:58 / km) +102m 4:40 / km
shoes: NB 880v10

Morning miles round Inverawe with Tom. Achilles a little bit sus but didn’t get any worse throughout.

4 PM

Running 39:10 [2] 8.21 km (4:46 / km) +142m 4:23 / km
shoes: NB 880v10

Balindore loop with a very complainy Roanne. I felt good through so was easy to block it out. Wore a HR monitor to test the recently optimistic wrist HR measurements. However, to my relief my HR was indeed lower than usual. Good stuff, must be fit.

C • Oi 1

Tuesday Jun 8, 2021 #

11 AM

Running 13:25 [2] 3.01 km (4:27 / km) +6m 4:25 / km
shoes: NB 880v10

Up.

Running 39:12 [4] 12.0 km (3:16 / km) +49m 3:12 / km
shoes: Nike zoom fly 3

12km tempo

Started at Benderloch, did a 7km loop on some lanes, which was fairly undulating. Started too hard but felt smooth. Through 5km in 15:55. Realised that the pace would not be sustainable for another 25 mins (without going harder than tempo effort) so swiftly reigned it in. Did the last 5km out and back along the cycle path. 8th, 9th and 10th kms were grim and slow into a nasty headwind. Picked it up again for the last 2km though and finished feeling reasonably fresh. Nice switch up doing a tempo on a single big loop. Solid piece of work.

Running 15:00 [2] 3.05 km (4:55 / km)
shoes: NB 880v10

Down.

Sunday Jun 6, 2021 #

10 AM

Running 1:48:07 [2] 23.02 km (4:42 / km) +374m 4:21 / km
shoes: NB 880v10

Splendid LR with Tom + Roanne on the bike. Lovely fire roads most of the way through Forrest. Fair amount of climb but moving well. Little pick up at the end which felt solid. Feeling much better now, ready to smash out some solid weeks again.

C • Fire roads 2

Saturday Jun 5, 2021 #

12 PM

Running 15:33 [2] 3.53 km (4:24 / km)
shoes: NB 880v10

Up.

Running 39:34 [4] 10.84 km (3:39 / km) +25m 3:37 / km
shoes: Nike zoom fly 3

Threshy Reps: 10x1km (1min)

av. 3:02.2

Back on the bloody horse hwfg. Still seem to have a decent engine. Was pumping these out without having to go too deep, despite the short recoveries. Closed with a 2:53, fantastic. Confirming my retirement from short fast reps/training/racing. These sort of sessions suit me better.

C • Never 2

Running 11:04 [2] 2.1 km (5:16 / km)
shoes: NB 880v10

Down.

Friday Jun 4, 2021 #

9 AM

Running 37:04 [2] 8.0 km (4:38 / km) +59m 4:28 / km
shoes: NB 880v10

Morning miles with Tom round the village. Felt a bit sluggish but nothing too horrific.

Thursday Jun 3, 2021 #

9 AM

Running 46:02 [2] 10.03 km (4:35 / km) +138m 4:18 / km
shoes: NB 880v10

Morning miles with Bloor and Milarvie. Last run in Edinburgh for quite a while. It’s been real.

6 PM

Running 35:24 [2] 7.57 km (4:41 / km) +53m 4:31 / km
shoes: NB 880v10

Easy round Taynuilt with Tom and Roanne. Training autism will resume from now.

C • Training autism 2

Wednesday Jun 2, 2021 #

10 AM

Running 9:05 [2] 2.1 km (4:20 / km) +30m 4:02 / km
shoes: NB 880v10

Up.

Running 20:38 [4] 6.45 km (3:12 / km)
shoes: Nike zoom fly 3

4 mile tempo round the meadows

Decided to get a bit of werk in seeing as yesterday was a bit of a failure. Just wanged this out pre-brekkie. Nothing particularly special but solid enough. Felt like hard work in the middle but then started to feel decent in the last 5 mins. Breathing still a little bit suss but ok when keeping things relatively chill.

Running 8:45 [2] 1.86 km (4:42 / km)
shoes: NB 880v10

Down.

6 PM

Running 46:04 [2] 9.77 km (4:43 / km) +152m 4:22 / km
shoes: NB 880v10

Spectating RMK hill race. Good fun, always enjoy cheering on the lads. Fun afternoon.

Tuesday Jun 1, 2021 #

11 AM

Running 1:09:41 [2] 14.91 km (4:40 / km) +180m 4:24 / km
shoes: NB 880v10

Bailed on the season very early days. Struggling with the breathing. Could be a number of factors to play but yeah, need to get out the city, currently too many distractions and too many late nights. Away on Thursday so hopefully June will be a fruitful month of shape.

« Earlier | Later »