Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nobs

In the 30 days ending Apr 30, 2022:

activity

time

miles

Running

30:03:56

258.09

(6:59)

415.36

(4:21)

1741

Gym

5:00:00

Aquajogging

2:44:20

Total

37:48:16

258.09

415.36

1741

[1-5]

32:48:16

2:11

0:00

» now

Saturday Apr 30, 2022 #

9 AM

Running 59:41 [2] 13.11 km (4:33 / km) +163m 4:17 / km
shoes: NB 880v11 (Black)

Golf course with Danner and George. Felt surprisingly alright after yesterdays shit show.

Friday Apr 29, 2022 #

2 PM

Running 15:47 [2] 3.23 km (4:53 / km)
shoes: NB 880v11 (Black)

Up.

Running 43:37 [4] 12.89 km (3:23 / km) +46m 3:19 / km
shoes: Saucony Endorphin Pro 2

8mile trail tempo

Ah yes, my lack of aerobic fitness on full display here. Felt awful pretty quickly, in fact never really felt comfy tbh. With Drew for the first 6miles, holding around 3:20/km but not feeling comfy doing so. Last 2 miles solo, uphill and into a dirty headwind. Pace fell off a bit of a cliff and was having some serious doubts about the likelihood of me finishing. Just tried my hardest to stay smooth and not look at pace. Happy I was mentally strong enough to tough it out but definitely a bad day at the office. Haven’t really done any longer tempos on my comeback so this shouldn’t be a massive surprise. Also perhaps gives a bit more of an explanation as to why my 5k performances of late were so dreary. Just hilighting the importance of tempo work as part of 5k+ training. Hopefully will see some improvements as I do more of these in the coming weeks.

Running 17:39 [2] 3.39 km (5:12 / km)
shoes: Saucony Endorphin Pro 2

Down.

Thursday Apr 28, 2022 #

8 AM

Running 49:53 [2] 10.95 km (4:33 / km) +145m 4:16 / km
shoes: NB 880v11 (Black)

Easy round Newman with Max, Mickey and Mason. 4x30” hill strides at the end. Hill strides > track strides. Will double later today. Mileage.

2 PM

Running 30:52 [2] 6.44 km (4:48 / km)
shoes: NB 880v11 (Black)

Easy double with Joey and Drew.

Wednesday Apr 27, 2022 #

8 AM

Running 30:00 [2] 6.84 km (4:23 / km)
shoes: NB 880v11 (Blue)

Easy 30 round KPS. Will run with the boys later. Upping my mileage a bit so adding a few more doubles here and there to take some of the load off.

1 PM

Running 57:18 [2] 13.18 km (4:21 / km) +96m 4:12 / km
shoes: NB 880v11 (Black)

Easy jog to the track with the boys then just laps of the infield whilst they did their pre-meet, then jogged back with them. Hot out, think I avoided getting burnt though.

Tuesday Apr 26, 2022 #

2 PM

Running 19:40 [2] 4.22 km (4:40 / km)
shoes: NB 880v11 (Black)

Up.

Running 30:30 [4] 8.67 km (3:31 / km)
shoes: Saucony Endorphin Pro 2

“Cruise” intervals: 6x1300m (75”)

av 3:05/km pace

Drew was doing 6x1200 (90”), he’s only just coming back from injury so instead of going the prescribed faster pace, I asked coach if I could go an extra 100m per rep and take a shorter recovery. This worked really well, hit the right intensity I wanted taking a rep about with Drew. Felt really comfy and tbh felt better towards the end of the session. Look forward to doing more of this lactic threshold style training in the next few weeks.

C • "Cruise" 2

Running 15:33 [2] 3.05 km (5:06 / km)
shoes: NB 880v11 (Black)

Down.

Monday Apr 25, 2022 #

5 PM

Aquajogging 1:00:00 [2]

Easy aquajog with Kenzie, Noah and Drew.

Sunday Apr 24, 2022 #

8 AM

Running 1:49:05 [2] 25.92 km (4:13 / km) +99m 4:08 / km
shoes: NB 880v11 (Black)

Standard SLR out along the trail, fairly chill the whole time. Couple of torrential downpours so got quite wet. Other than that some immaculate vibes, trail was nice and soft and lots of splendid plant/wildlife on show. Did it all pre-breakfast and didn’t bonk, huge success.

Saturday Apr 23, 2022 #

8 AM

Running 56:24 [2] 12.89 km (4:23 / km)
shoes: NB 880v11 (Black)

Yikes. Felt horrific, not a lot of sleep last night. Some people were long running and I was in a half mind to just crack on, but thought it sensible to wait until tomorrow.

Shot a 91 out on the golf course this afternoon. Unsteady front 9 with a couple of wayward iron shots, but got my driver going on the back 9 and brought it home with a string of pars. Might take golf up again, definitely more perks than running. Seriously though was actually class, went 4 hours without a single thought about running, probably a new record for me. I ought to get a life.

C • Great content, keep it up. 2

Friday Apr 22, 2022 #

9 AM

Running 15:00 [2] 3.5 km (4:17 / km)
shoes: NB 880v11 (Black)

Wake and shake.

8 PM

Running 17:00 [2] 4.09 km (4:09 / km)
shoes: NB 880v11 (Black)

Up.

Running 9:02 [5] 3.0 km (3:01 / km)
shoes: Nike next%

Illini 5k - DNF

Pretty devastating performance ngl. In the slow heat but had chuck pacing. Took the first lap out hard(ish) in 67/68 just to get out of trouble, then settled in behind Chuck. Through 1km in 2:52 and the mile in 4:38. Was feeling fairly dangerous at that point and genuinely thought I was on one, but suddenly somewhere between 1mile and 2.2km I just seemed to hit lactic. Gap opened to Chuck and just started swimming. Pace absolutely plummeted. Started literally crawling so decided to call it as was going to just suffer round the rest at slower than tempo pace.

Mixed feelings. Can’t put my finger on what went wrong. Start was a little bit tasty but nothing I shouldn’t have been able to handle. I wasn’t at all nervous for it which potentially was a bad thing. Just don’t think I was up for it mentally and physically.

Really tough phase of fitness at the moment. Feel decent and running solid splits in sessions but can’t seem to string it together for a race. Probably a mix of lacking physical (aerobic) strength and also lacking some mental game. Hard to get pumped for a race when you know you’re not in the best shape.

Moving forward going to up the mileage a little bit, but massively lower the intensity of sessions for the next month. Try and build myself a bit more of a base. Maybe hit some track stuff at the end of May and maybe race a little bit in June.

Running is a strange sport.

C • I'm 2

Running 14:49 [2] 3.31 km (4:29 / km)
shoes: NB 880v11 (Black)

Down.

Thursday Apr 21, 2022 #

2 PM

Running 41:09 [2] 8.87 km (4:38 / km)
shoes: NB 880v11 (Black)

Pre-race jog with 400m (68) + 2x200m (30,28) on the track. Standard feels, nothing spectacular. In the slow heat for tomorrows race with the fastest guy on paper a 14:50. Hopefully will have some of the 1500 boys pacing us through 3k in 8:45/50 sort of tempo. Would prefer to get out a decent bit quicker than the last 5k as I feel it’s better mentally for me.

C • Good luck 2

Wednesday Apr 20, 2022 #

6 AM

Running 44:53 [2] 9.72 km (4:37 / km)
shoes: NB 880v11 (Black)

Early morning golf course with George, Will and Max. Double later today, didn’t want to do a medium long 2 days out from a race.

7 AM

Gym 30:00 [0]

Post-run core and mobility.

3 PM

Running 29:54 [2] 6.81 km (4:23 / km)
shoes: NB 880v11 (Black)

Easy double with Watson. Seem to be making progress with the whole coaching issue, so that’s good. Probably the first time I’ve ever dealt with a confrontational situation in a mature manor. Big milestone.

C • Until 4

Tuesday Apr 19, 2022 #

7 AM

Running 18:09 [2] 4.19 km (4:20 / km)
shoes: NB 880v11 (Black)

Up.

Running 39:16 [4] 9.17 km (4:17 / km)
shoes: Nike next%

1600 (2’) 8x300 (1’) [3’] 1600 (2’) 6x300 (1’)

4:43, 46s, 4:43, 47s

Pretty decent one. Started feeling tough quite early on but just tried to control the 300s. Plan was 8 reps on the second set but Gauson pulled me as racing Friday. Still a pretty beefy session. Both miles were good so that’s a good confidence boost for Friday. Coach pulled me aside at the end and tried to have it out with me about my Strava caption last week. Held my ground and decided to put him and put him on the ropes. Successful mission, he hates me now lol.

C • Nice 3

Running 13:38 [2] 3.03 km (4:30 / km)
shoes: NB 880v11 (Black)

Down.

5 PM

Gym 30:00 [0]

Gym sesh.

Monday Apr 18, 2022 #

5 PM

Aquajogging 44:20 [2]

Easy aquajog with Noah and Drew. Just keeping the legs moving.

Sunday Apr 17, 2022 #

8 AM

Running 1:47:43 [3] 25.85 km (4:10 / km) +92m 4:06 / km
shoes: NB 880v11 (Black)

Nice long run out on the trail to round off the week. Good group of lads out. Enjoyable despite the legs feeling reasonably stale. Got another 5k next Friday.

Saturday Apr 16, 2022 #

9 AM

Running 59:42 [2] 13.81 km (4:19 / km) +82m 4:12 / km
shoes: NB 880v11 (Black)

Easy miles round zoo with George. Second half with Billy and Roy aswell. 4x30” strides to finish. Felt a bit guffy to start and also bonked after the strides but all part of the pre-brekkie game.

11 AM

Gym 20:00 [0]

Coffee and core on the balcony. Immaculate vibes.

Friday Apr 15, 2022 #

7 AM

Running 22:05 [2] 4.83 km (4:34 / km) +20m 4:29 / km
shoes: NB 880v11 (Black)

Up.

Running 33:50 [4] 9.79 km (3:27 / km) +25m 3:25 / km
shoes: Saucony Endorphin Pro 2

Threshold: 2x3mile (3min)
15:40 (3:14/km) & 14:56 (3:05/km)

Early one out on the trail. Feel like I haven’t done any tempo/threshold in a while. Need more of this. First 3mile felt really easy, was slightly downhill but felt like I was having to hold it back a lot, running with Billy, Jack and Hahndo. Went off feel on the second one and ended up being quite spicy, caught Matt who was falling off the front group and we worked well over the last 2 miles (9:53 last 2mile). Good shift, this just reaffirming that the fitness is good, just probs out of racing shape. Last 3mile was dangerously close to last weeks 5k pace lol.

Running 14:17 [2] 3.21 km (4:27 / km)
shoes: Saucony Endorphin Pro 2

Down.

12 PM

Gym 30:00 [0]

Pretty chill one.

Thursday Apr 14, 2022 #

7 AM

Running 57:17 [2] 12.08 km (4:45 / km) +85m 4:35 / km
shoes: NB 880v11 (Black)

Jog and 4x200m at the track (28,28,27,28). Generally felt alright, shin nagging me a little bit but think it’s sound.

Wednesday Apr 13, 2022 #

9 AM

Running 1:11:47 [2] 16.55 km (4:20 / km) +192m 4:06 / km
shoes: NB 880v11 (Black)

Midweek medium-long with George round Newman. Practice cancelled due to apparent thunder storms which meant we could go later. This just enforcing the fact that running early is completely stupid unless you have to. Felt really good on this and body felt really solid. Think running early increases the risk of injury and fatigue, so if you have the opportunity to sleep in then you should. Weather was also class, damp and humid but perfect temperature. Been a while since I’ve enjoyed a run here so this was nice.

C • Early runs 2

10 AM

Gym 30:00 [0]

Post-run core and mobility.

5 PM

Aquajogging 30:00 [2]

Little Aquajog double.

Tuesday Apr 12, 2022 #

7 AM

Running 17:59 [2] 4.09 km (4:24 / km)
shoes: NB 880v11 (Black)

Up.

Running 9:09 [4] 2.23 km (4:06 / km)

Failed session. Meant to do 8x1k (90) but just felt really fatigued at flat from the start. First one in 2:58 felt really hard then completely died and ran a 3:07 on the second one. Not ready to session yet so definitely the right call to cut it. High chance that 5k in 10 days will be my last race in the states this year. Feel like I’ve gone about training in the wrong way. Trying to hit track stuff without a base is not the one, but worth a shot as really didn’t have a lot of time. Will hit a tempo/threshy block for about a month after the next race and see what shape that puts me in. Maybe do some races in June in the UK but we’ll see. Too early to start training for cross, would like another couple of months of progression before re-setting and getting ready for autumn.

C • Steeple 2

Running 13:34 [2] 3.05 km (4:27 / km)
shoes: NB 880v11 (Black)

Down.

3 PM

Gym 45:00 [0]

New session, felt good.

Monday Apr 11, 2022 #

Note
(rest day)

Felt horrific all of yesterday due to 10 hour bus journey getting back at 3am and not getting to sleep until 5am. Feel much better today but will take the rest day and get going again tomorrow.

Sunday Apr 10, 2022 #

12 PM

Running 39:55 [2] 8.26 km (4:50 / km)
shoes: NB 880v11 (Black)

Knackered.

Saturday Apr 9, 2022 #

9 AM

Running 1:57:39 [3] 27.46 km (4:17 / km) +267m 4:05 / km
shoes: NB 880v11 (Black)

Long run out along some country roads in Mississippi. Decided to long run before the late night bus ride home. Most of the boys were out but they were all razzing it so it was just myself and Jack from 5km in. Just an out and back but we missed a turning near the end which added an unwanted mile to the run. Was pretty bonked by the end as hadn’t had any breakfast and barely any water before. Also was starting to get quite hot. Quite a lot of tarmac pounding but think body has survived.

Friday Apr 8, 2022 #

12 PM

Running 10:05 [2] 2.07 km (4:52 / km)
shoes: NB 880v11 (Black)

Little lunch shake.

8 PM

Running 17:30 [2] 3.89 km (4:30 / km)
shoes: NB 880v11 (Black)

Running 15:10 [5] 5.0 km (3:02 / km)

Ole Miss 5k

Yikes. I’m slow. Pace was slow from the off. Just on 15min pace until half way. Expected to feel solid at 3k (8:59) but just felt flat and slowly sunk into a hole. Gave it everything, can’t ask for more. Just don’t have the strength yet to be fully sending a track 5k. First ever one, very different to racing on the road. Much harder to find a rhythm. Couldn’t really settle and just kept getting shoved and spiked. 4 weeks of actual training off 3 months of no running/1.5 months of jogging prior and I’m running 15:10 for 5k, could definitely be in a worse place.

Should have another one in a couple of weeks and that could nearly be my season done unless I make a big improvement. No stress, will just be content with any movement forward.

C • Very solid effort 3

Running 14:37 [2] 2.82 km (5:11 / km)
shoes: NB 880v11 (Black)

Down.

Thursday Apr 7, 2022 #

5 PM

Running 33:19 [2] 7.5 km (4:27 / km) +34m 4:21 / km
shoes: NB 880v11 (Black)

Pre-Ole Miss 5k. Jog + 400m in 69 + 2x200m in 29/28. All felt surprisingly good post 10 hour buss drive. Really excited for the race tomorrow. In quite a slow heat, all runners between 14:40 - 15:00, so hopefully can just focus on battling for the dub and try to have some fun out there.

Wednesday Apr 6, 2022 #

6 AM

Running 1:14:10 [2] 16.36 km (4:32 / km) +178m 4:18 / km
shoes: NB 880v11 (white)

Early medium-long with Max and George round Newman. Pretty much fell out of bed into this so took a while to get going. Bit bonky at the end as well.

8 AM

Gym 25:00 [0]

Post-run core and mobility.

Tuesday Apr 5, 2022 #

7 AM

Running 18:38 [2] 4.24 km (4:24 / km)
shoes: NB 880v11 (white)

Up.

Running 32:05 [4] 6.95 km (4:37 / km)
shoes: Saucony Endorphin Pro 2

Tune up session: 3x[1k (2’) 600m (90”) 400m (2’)]
Splits:
2:54, 1:41, 64
2:53, 1:40, 64
2:53, 1:41, 65

Decent little one. First 2 sets felt very chill and then last set was a little bit tougher but maybe because the lads started cooking a bit, so I was solo. 400s despite being very average were probably the hardest bit. Happy with how the 1ks felt, seemed to be around about 5k effort. I feel fit right now just not fast. Seem to be maxing out at 65/64 second 400s. Guess that should be expected after so long off. Luckily I shouldn’t need to be dropping any 64s at my current 5k level.

Running 16:08 [2] 3.21 km (5:02 / km)
shoes: NB 880v11 (white)

Down.

5 PM

Gym 30:00 [0]

Nothing too strenuous. Felt quite sprightly, probably because session was quite short.

Monday Apr 4, 2022 #

Note
(rest day)

Race week. Ole Miss 5k on Friday. Should be in a 14:30ish race which should be a decent test for me. Not going to taper as mileage isn’t particularly high as it is. Will just cut the cross training and do a shorter easier session tomorrow.

5 PM

Gym 30:00 [0]

Core and mobility.

Sunday Apr 3, 2022 #

8 AM

Running 1:27:39 [3] 21.08 km (4:09 / km) +74m 4:05 / km
shoes: NB 880v11 (Blue)

Long run out on the trail. Bit shorter as didn’t want to do 16miles with a slightly dodgy shin. Could feel shin initially but slowly eased off throughout the run. Confident it’s not a stressy, think just really tight up my post tib. Will keep hammering the rehab. Quite happy to only go 13 miles as legs were very heavy.

12 PM

Aquajogging 30:00 [2]

Little Aquajog double with Drew. Pretty solid week besides the shin trouble.

Saturday Apr 2, 2022 #

9 AM

Running 1:00:30 [2] 12.87 km (4:42 / km) +143m 4:27 / km
shoes: New Balance 1080

Easy round Newman with the boys. Shin giving me a bit of grief on yesterdays warm down. Was ok ish but not amazing. Didn’t get any worse throughout the run so that’s a positive, if anything the feeing went away. Could feel it quite a lot walking around though. Will see what the vibe is on the long run tomorrow. Also been feeling outrageously groggy recently, was convinced I was ill when I woke up thismorning but nothing really came of it. Weird.

C • Long run 2

Friday Apr 1, 2022 #

9 AM

Running 14:37 [2] 3.22 km (4:32 / km)
shoes: NB 880v11 (Blue)

Little wake and shake. Session later this afternoon, should be a filthy one. Feeling very groggy, think might just be alergies kicking in as a few lads on team complaining about that atm (apparently very common this time of year). Will go get some tablets for it.

3 PM

Running 17:31 [2] 4.04 km (4:20 / km)
shoes: NB 880v11 (Blue)

Up.

Running 33:02 [4] 7.37 km (4:29 / km)
shoes: Saucony Endorphin Pro 2

2mile (3’) 2x(4x400m (1’)) [3’]
Splits:
9:46
61,61,62,65
63,66,66,65

Nice to have an afternoon session although this was a bit of a textbook regression session. 2mile was pretty good, 73s feeling pretty cruisy, leading the second half. Told to go 63/64s for the 400s but was at the back of the pack and running 61s. No regrets tbh as shit running completely alone and worth a try eh. However this meant legs were completely shot after 3 reps. Rest between sets wasn’t enough to get me out of the grave. Was very laboured running 65/66s on the second set so coach pulled me. Hardly surprising tbh, that’s what happens when you go over the red line, no coming back. The top boys averaging around 60.x for 12 reps which is filth. I’m just not there with the fast stuff but honestly feeling good on more tempo stuff. Confident in my shape but spoke to coach after and he didn’t seem overly confident. Great. Guess I’ll just have a point to prove next Friday.

C • Confident 2

Running 15:09 [2] 3.06 km (4:57 / km)
shoes: NB 880v11 (Blue)

Down.

5 PM

Gym 30:00 [0]

Stomach completely fucked after the session. Shin also pretty naggy.

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