Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nobs

In the 30 days ending Sep 30, 2021:

activity

time

miles

Running

33:58:47

292.19

(6:59)

470.23

(4:20)

1700

Gym

5:45:00

Total

39:43:47

292.19

470.23

1700

[1-5]

33:58:47

2:40

0:00

» now

Thursday Sep 30, 2021 #

3 PM

Running 40:45 [2] 9.08 km (4:29 / km)
shoes: NB 880v11 (red)

Pre race. Ran the course and then did some strides. Constantly rolling but should be fairly fast. Should be a good one. About 30 degrees out and Gauson made us wear our t-shirts so was in a pool of sweat by the end. Also boys pushing the pace down to low 4s by the end. Probs just excited to get going.

Wednesday Sep 29, 2021 #

6 AM

Running 1:11:26 [2] 16.3 km (4:23 / km) +96m 4:15 / km
shoes: NB 880v11 (red)

Midweeker round zoo. Bit tired but not too bad. Kept it a little bit shorter because of the race. Felt just as grubbed after this as I would after a 12 miler.

C • Not quite 2

8 AM

Gym 10:00 [0]

Core.

Tuesday Sep 28, 2021 #

6 AM

Running 22:36 [2] 4.87 km (4:38 / km)
shoes: NB 880v11 (red)

Up.

Running 38:11 [4] 9.12 km (4:11 / km)
shoes: Saucony Endorphin Pro 2

Track: 2mile (3’) 12x400m (60”)

2mile in 9:57 (3:07/km)
400s av 65.7 (68 —> 63)

Really solid session, felt very comfortable for the whole thing. In a group of 10 just rotating for the 4s. Tempo felt really good, took the first mile of it. Got given some saucony endorphin pro 2s, very nice, providing a fair bit of carbon doping. Probably part of the reason this felt so easy. No complaints.

Running 14:32 [2] 3.21 km (4:32 / km)
shoes: NB 880v11 (red)

Down.

8 AM

Gym 10:00 [0]

Core.

3 PM

Running 29:17 [2] 6.5 km (4:30 / km)
shoes: NB 880v11 (red)

Easy double solo. 32 degrees out, thought the hot weather had ended. I was wrong.

4 PM

Gym 45:00 [0]

Sweating my tits off.

Monday Sep 27, 2021 #

9 AM

Running 29:12 [2] 6.51 km (4:29 / km) +11m 4:27 / km
shoes: New Balance 1080

Easy solo morning miles. Felt better than expected but blister on base of foot (been there for 2 weeks) not feeling great. Think it’s the shoes seems not to flare up in my other ones.

Sunday Sep 26, 2021 #

8 AM

Running 1:40:48 [3] 25.76 km (3:55 / km) +80m 3:51 / km
shoes: NB 880v11 (red)

Nice long run out along the trail starting at Dunlap and running to Princeville. Nice to be on a slightly different stretch of trail. Perfect long run weather and felt decent so wasn’t too much of a grind holding that pace. Solid mileage week, think I’m fully over the cold now.

Race at Missouri this Friday. Will be first proper NCAA race with a few solid schools (Drake, Texas A&M, Mizzou, Belmont). Going to be able to give it a better go compared to last week as body feeling a lot better. Still keeping the volume high, probably not dropping until the week of conference in about a months time.

Saturday Sep 25, 2021 #

9 AM

Running 1:03:05 [2] 13.67 km (4:37 / km) +126m 4:25 / km
shoes: NB 880v11 (red)

Easy miles round Donovan Park with the boys. Didn’t know this place existed, about a 10min drive away, 2mile Permian t xc loop, ideal. No idea why we don’t do sessions round here because really solid xc loop. Also no idea why the Bradley home meet isn’t here. Felt alright, but tired from yesterday. 4x~120m strifes after.

Friday Sep 24, 2021 #

6 AM

Running 22:22 [2] 4.83 km (4:38 / km)
shoes: NB 880v11 (red)

WU.

Running 30:36 [4] 9.67 km (3:10 / km) +25m 3:07 / km
shoes: Nike zoom fly 3

6 mile tempo

Really solid job along the trail. Group of 8 running together for the whole thing. I sat in for the first 4 miles but then came to the front for the last 2. Pace felt tough but very maintainable. Didn’t really feel too tired at the end.

Running 4:47 [5] 1.61 km (2:58 / km) +11m 2:52 / km
shoes: Nike zoom fly 3

Hard uphill mile

Took 3mins after the tempo so not much recovery. Aim of this was to see what was left in the tank. George took off at the start, I went with for the first 400m but popped very quickly. Through 800m in 2:20 and then just swimming in lactic. Danner and Matt came through and I just about hung onto them. George doing a 4:35 uphill mile after that tempo was just different gravy. Very solid days work for me nevertheless.

Running 13:55 [2] 3.22 km (4:19 / km)
shoes: NB 880v11 (red)

Down.

3 PM

Running 30:27 [2] 6.57 km (4:38 / km)
shoes: Nike Structure 23

Easy double with the lads. Felt pretty solid all things considered.

4 PM

Gym 45:00 [0]

Quads started cramping, think that final mile effort this morning put my legs in a bit of peril.

Thursday Sep 23, 2021 #

6 AM

Running 1:04:34 [2] 13.53 km (4:46 / km) +78m 4:38 / km
shoes: NB 880v11 (red)

Easy with 4x200 on the track. Blood marvellous crisp morning. Sun was out but only 9 degrees, lovely. Felt reasonable, strides were a nice progression (31-30-29-27). Still coughing a bit whilst running but feel pretty much there.

8 AM

Gym 10:00 [0]

Quick blast of core after the run. Will try and get on this every day.

Wednesday Sep 22, 2021 #

6 AM

Running 1:24:23 [2] 19.42 km (4:21 / km) +129m 4:12 / km
shoes: NB 880v11 (red)

Midweeker out to heights with a big squadron. Abnormally cold which was very nice, long sleeve T and half tights weather, yummy. Felt reasonable, still coughing a bit but body not really feeling the cold anymore. Run started easy but then second half was probs a bit steady for my liking.

Tuesday Sep 21, 2021 #

6 AM

Running 24:51 [2] 5.18 km (4:48 / km) +26m 4:41 / km
shoes: NB 880v11 (red)

Up.

Running 22:42 [4] 5.64 km (4:01 / km) +26m 3:56 / km
shoes: Adidas Boston 8

K reps (aborted)

Went with the slower group. Opened with a very chill 3:10 (hilly grass loop), but then after the second and third reps started to feel pretty bad. Just didn’t have any energy. Decided to call it at half way, still probably feeling slight effects from illness. I think subconsciously I was also hesitant about pushing myself so as soon as it got hard I just lost it. Feel completely fine easy running so will keep mileage up this week. Should be good for fridays tempo so not a major loss.

Running 16:51 [2] 3.63 km (4:39 / km) +20m 4:31 / km
shoes: NB 880v11 (red)

Down.

3 PM

Running 28:29 [2] 6.44 km (4:25 / km)
shoes: NB 880v11 (red)

Easy pre-gym double. Felt alright tbh, not feeling too ill anymore.

4 PM

Gym 45:00 [0]

Jymë

Monday Sep 20, 2021 #

1 PM

Running 24:08 [2] 5.26 km (4:35 / km)
shoes: NB 880v11 (red)

Felt a lot better waking up so decided to go for a little jog. Much better probably 85% now. Just a little bit congested in the throat still. Will probably session tomorrow but go with the slower group to keep things chill.

Sunday Sep 19, 2021 #

Note
(sick)

Yesterday was horrible, spent in bed. Never experienced throat pain like it. Woke up thismorning, still sounding like I have some serious lung condition but feeling a lot better. Hopeful for a little jog tomorrow but not going to rush things.

Saturday Sep 18, 2021 #

Note
(sick)

Can hardly talk thismorning, really sharp pain in throat. Think I pushed it over the line yesterday. No problem, will just probably take the whole weekend off to allow my body to properly recover and shake this cold. In hindsight was probably silly to try and race/maintain a high mileage week with a cold.

Friday Sep 17, 2021 #

12 PM

Running 15:10 [2] 3.37 km (4:30 / km)
shoes: New Balance 1080

Shake.

6 PM

Running 14:50 [2] 3.21 km (4:37 / km)
shoes: New Balance 1080

Up.

Running 25:10 [5] 8.0 km (3:09 / km)
shoes: Dragondos

Bradley Intercollegiate XC - 5th

On paper a really shit race but I’ll take it considering I went in with the view that finishing would be a success. Cold hasn’t got any better and was right in my throat/chest today. Very sharp pain for the entire race meant breathing wasn’t great. By far the hottest race I’ve ever done aswell like 29 degrees, ooft. Anyway went off with the lead pack for first 2 miles in about 9:45. Almost dropped out but then remembered I’d promised to finish. Muscled my way round the rest of the course very slowly. Top 3 boys miles ahead (all about 24:30) but feel I could be up there if wasn’t ill. Team looks good, our 4-8th guys all had pretty shit days and considering top 4 all faster than the winner in the year Bradley made nationals, seems like a good place to be in.

Next race in 2 weeks, hopefully can get this cold cleared but the end of the weekend.

C • Weapon 2

Running 29:46 [2] 5.42 km (5:30 / km)
shoes: New Balance 1080

Down.

Thursday Sep 16, 2021 #

6 AM

Running 1:05:01 [2] 13.77 km (4:43 / km)
shoes: NB 880v11 (red)

Easy hour with 4x200m strides all around 30” on the track. Illness not any better which is frustrating as it’s never been that bad, just persistent and lingering. Will race tomorrow so long as it doesn’t get any worse but could really do with some improvement. Otherwise could be a grindy day.

Wednesday Sep 15, 2021 #

6 AM

Running 1:27:16 [2] 19.71 km (4:26 / km) +127m 4:17 / km
shoes: NB 880v11 (red)

Midweek LR on the B-town loop. Shit at the start but got nicer throughout. Cold hasn’t got any worse but breathing still a bit shallow. Nevertheless, got through this without much trouble.

Tuesday Sep 14, 2021 #

6 AM

Running 22:44 [2] 4.81 km (4:44 / km)
shoes: NB 880v11 (red)

Up.

Running 45:47 [4] 9.47 km (4:50 / km)
shoes: Adidas Boston 8

Track: 4x(1k,600m,400m) [2’ between everything]

Set 1: 2:58, 1:42, 65
Set 2: 2:55, 1:42, 64
Set 3: 2:53, 1:41, 64
Set 4: 2:53, 1:40, 60

Yesterday I felt fairly under the weather. Woke up quite bunged up but thought I’d still give the session a crack. Just got through it, didn’t feel great but just sat with the boys. Lead out 2 of the km reps then just chilled at the back of the train. Put the dragonflys on for the last set, felt spicy. Had some fairly bad stomach cramps on the last set, probs something to do with illness, so skipped strides at the end. Happy to tick this off, hopefully I can shake this cold by Friday.

Running 17:20 [2] 3.22 km (5:23 / km)
shoes: NB 880v11 (red)

Down.

3 PM

Gym 45:00 [0]

No double today, just trying to be sensible with the illness.

Monday Sep 13, 2021 #

Note
(rest day)

Not had one for a couple of weeks. Race on Friday but still should be good for 120+km this week.

Sunday Sep 12, 2021 #

7 AM

Running 1:41:56 [3] 25.83 km (3:57 / km) +91m 3:53 / km
shoes: NB 880v11 (red)

Standard SLR out and back along the trail. Fairly chill on the way out but then got moving coming back, averaging 3:46s for the second half. Felt a lot better than previous weeks. Last couple of miles were a bit grindy but nothing too dramatic.

Just shy of 80 miles for the week with 2 quality sessions and 2 long runs. Feeling dangerous.

*there is an illness circulating the team atm so praying every night.

Saturday Sep 11, 2021 #

9 AM

Running 1:03:15 [2] 13.47 km (4:42 / km) +72m 4:34 / km
shoes: NB 880v11 (red)

Recovery day with the boys. Taking it very chill, didn’t feel too wrecked tbh. 4x15s strides at the end.

Friday Sep 10, 2021 #

6 AM

Running 22:19 [2] 4.83 km (4:37 / km) +24m 4:31 / km
shoes: NB 880v11 (red)

Up.

Running 41:46 [4] 12.9 km (3:14 / km) +34m 3:12 / km
shoes: Nike zoom fly 3

8 mile tempo

Out on the trail. Group told to hit 5:15-5-20/mile for the whole thing, told could pick up a little if we wanted near the end. Group of 8 initially but soon split with 4 going along at 5:15s. I stuck back with Wenger, Aho and Danner. Just holding 5:20s (3:18/km). I wanted to get to 6miles feeling fresh. This went well, chatting with the boys the whole way, felt unreal. At 6 miles I was granted permission from the boys to put my foot down. Hit the last 2miles fairly hard and caught the front 4 just before the end. 9:49 for the last 2miles (3:03 pace). Quality tempo, felt really good.

Mile splits: 5:16, 5:16, 5:23, 5:24, 5:15, 5:16, 4:56, 4:53

Running 13:54 [2] 3.22 km (4:19 / km) +22m 4:10 / km
shoes: NB 880v11 (red)

Down.

3 PM

Running 14:23 [2] 3.47 km (4:09 / km) +3m 4:08 / km
shoes: NB 880v11 (red)

Little pre gym double. Bit fast as was late but legs didn’t feel too horrific. Would have gone further if my time management was better.

4 PM

Gym 45:00 [0]

Intense. Arms looking pretty big now.

Thursday Sep 9, 2021 #

6 AM

Running 1:05:29 [2] 13.75 km (4:46 / km) +47m 4:41 / km
shoes: NB 880v11 (red)

Easy with the boys and then 4x200 on the track in 31,27,28,28. Decent enough in the mileage shoes especially as first 150 was balls to the wall, with a dirty pop in the last 50.

Wednesday Sep 8, 2021 #

6 AM

Running 1:25:31 [2] 19.33 km (4:25 / km) +148m 4:16 / km
shoes: NB 880v11 (red)

Midweek LR out across the river to East Peoria. Nice route but basically all on road. Left quad for some reason began seizing up around halfway, nothing painful though. Felt reasonable considering yesterday’s heavy day.

Tuesday Sep 7, 2021 #

6 AM

Running 23:35 [2] 4.97 km (4:45 / km) +23m 4:38 / km
shoes: NB 880v11 (red)

Up.

Running 43:18 [4] 10.43 km (4:09 / km) +43m 4:04 / km
shoes: Adidas Boston 8

Grass session: 8x1200m (2’) 3:42 -> 3:34 av. 3:37.5

Out on Newman GC. Measured out 600m loop so distance was legit. Felt alright but not amazing, just a bit low energy and stomach was off. First rep was a 3:42 then the rest were 3:37 or faster (sub 3s) so fairly honest work. Got hotter throughout the session which was also grim. Despite this, sucked it up and stayed firmly with the group. George and Mike on a different level today, think they averaged low 3:30s, which is fairly filthy on an undulating grass loop. Still happy with where things are atm.

Running 7:09 [2] 1.3 km (5:30 / km)
shoes: Adidas Boston 8

4x200 post session. Just around 30/31, felt grim.

Running 17:32 [2] 3.5 km (5:01 / km)
shoes: NB 880v11 (red)

Down, will go for a cheeky düb later pre-gym.

3 PM

Running 23:52 [2] 5.0 km (4:46 / km) +3m 4:46 / km
shoes: NB 880v11 (red)

Little double, tired legs but just took it very chill. Warm out, very warm.

4 PM

Gym 45:00 [0]

Standard.

Monday Sep 6, 2021 #

11 AM

Running 28:58 [2] 6.45 km (4:29 / km) +18m 4:26 / km
shoes: NB 880v11 (red)

Later wake up as was out last night. Pretty fookin hot. Went on the grass round Bradley park, felt extremely meh.

Sunday Sep 5, 2021 #

7 AM

Running 1:30:11 [3] 22.55 km (4:00 / km) +78m 3:56 / km
shoes: NB 880v11 (red)

SLR along the trail. Standard Sunday job, just a bit shorter this week because woke up with an extremely tight groin so decided not to push things. Found a really good group, cruising 3:45-3:50s on the way back with some good chat. Much cooler this morning which was nice, kept a t-shirt on for the whole run. Another solid af week in the bag, mileage feeling very manageable atm and feeling pretty decent in sessions aswell which is a surprise.

Saturday Sep 4, 2021 #

9 AM

Running 59:34 [2] 13.11 km (4:33 / km) +78m 4:25 / km
shoes: Nike Structure 23

Easy hour round the zoo loop. Saturday seems to be my new ligma day of the week. Sluggish feels although not as bad as last Saturday.

Friday Sep 3, 2021 #

6 AM

Running 21:48 [2] 4.71 km (4:38 / km)
shoes: NB 880v11 (red)

Up.

Running 24:47 [4] 8.07 km (3:04 / km) +18m 3:02 / km
shoes: Nike zoom fly 3

This is what happens when it’s not 30 degrees out. Weirdly cool morning out on the trail, Gauson let us of the lead a little bit, said we could basically go as fast as we wanted so long as we kept it as a group. Ended up with 8 guys going sub 25 for the 5 miles. All chilling at 5 flat (3:07) pace for the first 4 miles. After that 5 of us broke clear and dropped a dirty 4:46 (2:58 pace) for the last mile. Such good vibes, definitely the fastest tempo I’ve ever done and felt smooth for the most part, only got grim right at the end.

Running 14:33 [2] 3.22 km (4:31 / km) +10m 4:27 / km
shoes: Nike zoom fly 3

Down.

5 PM

Running 28:05 [2] 6.08 km (4:37 / km)
shoes: NB 880v11 (red)

Double out on regionals course in Iowa. Pre- watching some of the boys run a 6k race. Good course, quite undulating which I think will suit me come regionals.

Thursday Sep 2, 2021 #

6 AM

Running 1:00:50 [2] 13.63 km (4:28 / km) +70m 4:21 / km
shoes: NB 880v11 (red)

Morning jog with the boys, with 5x150m on the track. Dropped a filthy 19.0 on the first one which is probably the fastest I’ve ever moved. Waddled the other 4.

3 PM

Gym 45:00 [0]

Going to watch some of the boys race in Iowa tomorrow so did gym session today.

Wednesday Sep 1, 2021 #

6 AM

Running 1:25:01 [2] 19.41 km (4:23 / km) +163m 4:12 / km
shoes: NB 880v11 (red)

Midweeker. New route heading out west. Actually got out into the countryside a bit which was very nice. Nice rolling terrain aswell. Lovely morning, not too hot, felt decent.

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