Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nobs

In the 31 days ending Dec 31, 2019:

activity

time

miles

Running

22:45:03

184.7

(7:23)

297.25

(4:36)

3570

Gym

45:00

Total

23:30:03

184.7

297.25

3570

1:41

0:00

» now

Tuesday Dec 31, 2019 #

8 AM

Running 2:26 [1] 0.51 km (4:46 / km)
shoes: New Balance 1080 v9

Started warming up for session but could instantly feel Achilles. Not particularly sore but really tight and doing a session on it would definitely not help. Being cautious, and was planning on this week being a bit chill anyway. Might leave it until Thursday to run.

Monday Dec 30, 2019 #

Note
(rest day)

Left Achilles really tight but probably just all the mud yesterday.

Sunday Dec 29, 2019 #

1 PM

Running 1:41:29 [2] 21.11 km (4:48 / km) +576m 4:14 / km
ahr:161 max:183 shoes: Inov8 X-Talon 230

SLR through the fields. Nice hilly loop. Throughly enjoyable and was nice to have the lower risk of a bonk as it wasn’t pre brekkie. New shoes but luckily no noticeable blisters. Very nice.

Saturday Dec 28, 2019 #

Note

Very bored so just looked up my 5k pbs from previous years. Very uninteresting, uninspiring and I know nobody really gives a shit but as I said I’m bored so here you go, you’re welcome....

2014: 19:17
2015: 18:26
2016: 16:54
2017: 16:40
2018: 15:47
2019: 15:35

Would you look at that eh, amazing! Some abrupt jumps to note, 15-16 was the change from school to 6th form/hit puberty lol (20km weeks to 30km weeks) and 17-18 which was 6th form to uni where I think I popped out the other end of puberty (hard to be sure might still be in it, who knows) and yeah I know, I was a late bloomer (40km weeks to 70+km weeks & many injury’s). Well that’s 30minutes if my day taken up here as I type to you whilst sitting in a lovely warm bath and hopefully another 2 minutes of yours. Have a wonderful evening everyone.

C • 6

9 AM

Running 10:16 [2] 2.4 km (4:17 / km)
shoes: New Balance 1080 v9

WU.

Running 15:35 [5] 5.02 km (3:06 / km) +21m 3:02 / km
shoes: Adidas Adizero Adios 3

Chipping Sodbury Parkrun (5k pb)

12 seconds faster than last year. Shit prep but just shows that a good nights sleep and meal the night before doesn’t make a difference for something this short. Pure adrenaline. Started very fast (2:53 first k), had a bit of a slow 4th one but finished strong. People dodging on the last lap was a bit annoying and got shouted at for being rude but I was literally just shouting “ON YOUR LEFT” at the top of my voice. Really happy with this especially as not the fastest course in the world. Solo all the way. Need to chill now a bit before Spain. Don’t want to make it a trifecta of Spain camp induced shin injury’s.

Missed the course record by 10 seconds, maybe next year.

Running 13:13 [2] 2.5 km (5:17 / km)
shoes: New Balance 1080 v9

WD.

Friday Dec 27, 2019 #

Note
(rest day)

Good stuff. 3 pints deep this evening but managed to get home fairly early so will give parkrun a crack tomorrow. A faster course this time (still not the fastest), ran 15:47 last year. Just going to go balls to the wall and see what happens. May end up being a disaster as I’ve already done a couple of hard things this week but worth a pop. Will be happy with a sub 16 and buzzing if I beat my time from last year.

Thursday Dec 26, 2019 #

1 PM

Running 15:01 [2] 3.6 km (4:10 / km)
shoes: New Balance 1080 v9

Steady WU.

Running 30:00 [4] 8.88 km (3:23 / km)
ahr:183 max:190 shoes: New Balance 1080 v9

30 Tempo along the Canal

Muddy gravel towpath but a nice change from grass. Planned to do 30 steady but just went off a bit hard then thought fuck it and committed to the tempo. Actually quite happy with this felt nice and smooth. Big stinking negative split aswell going through the last 5km in 16:33. In the new mileage shoes which were very nice would give them a solid 8.2/10 so far.

Running 15:00 [2] 3.47 km (4:19 / km)
shoes: New Balance 1080 v9

WD.

Wednesday Dec 25, 2019 #

9 AM

Running 56:13 [2] 12.11 km (4:39 / km) +151m 4:22 / km
ahr:151 max:164 shoes: Inov8 x talon 212

Muddy bridleway loop. Lovely crisp Christmas morning. Very enjoyable.

Tuesday Dec 24, 2019 #

9 AM

Running 12:41 [2] 2.66 km (4:46 / km)
shoes: Saucony Guide ISO

Running 27:00 [4] 7.77 km (3:28 / km) +65m 3:20 / km
shoes: Inov8 x talon 212

Grass Session: 3x8’ [1:30’]

Pre-breakfast with the short recoveries and just feeling a little flat should have been a recipe for disaster. Luckily it wasn’t but it also wasn’t anything to write home about. Went to the footie pitches as they were the most solid piece of grass in sight. Was going to go for 4x8 but decided after the first rep that it wasn’t going to happen, just didn’t have the motivation and definitely pushed a bit hard early on. Ground out 2 more reps then called it a day. Nothing special but a solid grind considering the dampness and pretty strong wind.

Average paces: 3.18,22,19/km - think these are ok considering the short recovery’s.

Running 20:00 [2] 4.04 km (4:57 / km)
shoes: Inov8 x talon 212

Sunday Dec 22, 2019 #

10 AM

Running 1:36:38 [2] 20.01 km (4:50 / km) +385m 4:24 / km
shoes: Inov8 x talon 212

Quite a late pre-breakfast SLR because I wanted a lie in. Ridiculously muddy for the whole thing which made it enjoyable but tough at the same time. Felt strong for the whole thing and didn't bonk so that was very nice. Still not feeling 100%, been feeling like this for a few weeks now but think I'll just carry on as normal as it doesn't seem to be getting any worse.

Saturday Dec 21, 2019 #

9 AM

Running 10:00 [2] 2.0 km (5:00 / km)
shoes: Saucony Guide ISO

WU.

Running 16:38 [4] 4.98 km (3:20 / km) +41m 3:12 / km
shoes: Inov8 x talon 210

Bath Parkrun - 1st.

5 seconds slower than this time last year in similar conditions. The field parts of the course were in a bit of a state. Went out a little hard aswell so had to ease back a bit. Think this is equivalent to about 16 flat for this course in good conditions and probably around a 15:30 on a fast course but guess we'll find out next saturday when I go to a faster one. Was a solo effort all the way took the W by over 2 mins, lovely stuff.

Times on this course last 3 years in similar conditions:
2017 17.14
2018 16.33
2019 16.38

Running 23:27 [2] 4.61 km (5:05 / km)
shoes: Saucony Guide ISO

WD.

Friday Dec 20, 2019 #

Note
(rest day)

Exams done, big relief, travelling home this evening which will be nice. Quite excited to do the local parkrun tomorrow. Ran 16:31 this time last year (slow AF course) so will be happy if I can top that. Should be a good marker of fitness anyway.

Thursday Dec 19, 2019 #

7 AM

Running 35:24 [2] 7.32 km (4:50 / km) +109m 4:30 / km
shoes: Saucony Guide ISO

Early morning (7:59AM) job up blackford. Very nice running in the dull morning light. Horrific day ahead probably 12 hours or so of staring at rocks but will be all done at 12:30 tomorrow.

8 PM

Running 22:24 [2] 5.32 km (4:13 / km) +43m 4:03 / km
shoes: Saucony Guide ISO

Meadows after 10.5 hours in uni. Absolutely shagged and a bit stressed but this was nice to clear the head.

Wednesday Dec 18, 2019 #

5 PM

Running 58:48 [2] 12.41 km (4:44 / km) +181m 4:25 / km
shoes: Saucony Guide ISO

Standard Wednesday meadows and seat lap job with a good bunch of lads. Various niggles due to 7 hour of sitting on my bum in the lib. Just a day to go, very excited to get this exams finished and have a nice but of chill time over xmas.

Tuesday Dec 17, 2019 #

6 PM

Running 14:00 [2] 2.7 km (5:11 / km) +25m 4:57 / km
shoes: Saucony Guide ISO

Running 39:00 [4] 10.15 km (3:51 / km) +56m 3:44 / km

KF Session: 3x8' (2'), 2x4' (2').

Started chill and progressed into it nicely. The 8s felt really nice and comfy apart from the odd stitch coming and going. Then unfortunately got a bit more of a stitch on the 4s which made it a bit more unpleasant. Still wasn't pushing too hard keeping nice and relaxed. Running with Finn out front in the pitch black which was spooky. Conditions pretty much as sloppy as last weak just nice not to have that driving wind.

Paces: 3:33,30,27,24,20/km

Running 16:21 [2] 2.7 km (6:03 / km) +50m 5:33 / km
shoes: Saucony Guide ISO

Monday Dec 16, 2019 #

Note
(rest day)

In the lib pretty much all day wooohoooo.

Sunday Dec 15, 2019 #

8 AM

Running 1:28:10 [2] 18.01 km (4:54 / km) +326m 4:29 / km
shoes: Saucony Guide ISO

Pre-breakfast SLR round Mortonhall with young Max. Enjoyable outing pre another day on the books. Good week.

Saturday Dec 14, 2019 #

9 AM

Running 15:00 [2] 3.0 km (5:00 / km)
shoes: Saucony Guide ISO

WU.

Running 38:00 [4] 9.54 km (3:59 / km) +41m 3:54 / km

Hounds Session: 8x3'(2')

Good session although still feeling the cold ever so slightly. Chilled a bit for the first 3 reps then worked my way up to the front. Working well with Jack, Max and Finn for the second half of the session. Feeling good but got a bit grindy in the last couple. Good positive stuff.

Running 17:03 [2] 3.14 km (5:26 / km)

WD.

Thursday Dec 12, 2019 #

8 AM

Running 41:00 [2] 7.31 km (5:37 / km) +111m 5:13 / km
shoes: Saucony Guide ISO

Easy KF and bog with Ro. Early morning (for me) so not feeling particularly sprightly but was a nice one never the less.

Wednesday Dec 11, 2019 #

5 PM

Running 1:00:40 [2] 12.61 km (4:49 / km) +179m 4:30 / km
shoes: Saucony Guide ISO

Meadows lap then seat lap. Nice group of boys made this pretty enjoyable. Nice moon aswell. Good run. 6.7/10.

Tuesday Dec 10, 2019 #

6 PM

Running 12:08 [2] 2.43 km (5:00 / km) +23m 4:46 / km
shoes: Saucony Guide ISO

WU.

Running 36:30 [4] 9.54 km (3:50 / km) +43m 3:45 / km

KF Session: 3x7'(90''), 2x5'(60'')

Worst KF conditions I think I've ever run on. Felt like we were constantly running through a bog aswell as a disgusting headwind on the back straight. Was very concerned that I wouldn't be able to finish this as I was coughing a lot today. Started steady and worked into it. Running at the front with Dan and Sasha for the first couple of 7s then I pulled away a little for the rest of the session. Feeling surprisingly comfortable for the whole thing. Maybe the intensity wasn't as high as usual but its hard to judge with such shit conditions but I think the paces were relatively ok considering.

Paces: 3:34,32,35,29,27/km.

Running 20:23 [2] 3.34 km (6:06 / km) +50m 5:41 / km
shoes: Saucony Guide ISO

WD.

Monday Dec 9, 2019 #

5 PM

Running 7:12 [3] 1.85 km (3:54 / km) +20m 3:42 / km
shoes: Adidas Adizero Adios 3

Razaroooooneyyyyyyyy to the gym.

Gym 45:00 [1]
shoes: Adidas Adizero Adios 3

Not productive and popped my left arse cheek squatting an embarrassingly small weight.

Running 7:03 [3] 1.85 km (3:49 / km) +21m 3:36 / km
shoes: Adidas Adizero Adios 3

Even faster woweeeeee!

Sunday Dec 8, 2019 #

1 PM

Running 1:14:25 [2] 15.32 km (4:51 / km) +238m 4:30 / km
shoes: Saucony Guide ISO

Mortonhall with Finn and Max. Feeling surprisingly ok considering the hangover. I'll be honest I'm starting to come to terms with yesterdays performance being completely down to my stupid start and very little to do with illness :/

Not a very big week but still keeping the miles consistent enough (AKA weak af).

Saturday Dec 7, 2019 #

2 PM

Running 15:00 [2] 3.0 km (5:00 / km)
shoes: Saucony Guide ISO

Running 19:54 [5] 5.72 km (3:29 / km) +50m 3:20 / km

East XC Champs: DNF

Not feeling too bad this morning so gave it a crack. Thought “fuck it” and stuck it in the top 10 for the first couple of km. Didint feel too bad but just started dropping back at about 2km. Didn’t panic but the rate of drop back seemed to increase and I couldn’t stick on anyone. No energy just kept going backwards. By the end of the second lap I was basically jogging and just didn’t see the point in struggling round for another lap. Disappoint but I think this is just remnants of illness so I won’t panic myself. Seems to be taking me weirdly long to get over these illnesses. Very strong races from the other boys today!

Running 16:25 [2] 3.0 km (5:28 / km) +50m 5:03 / km
shoes: Saucony Guide ISO

Friday Dec 6, 2019 #

Note
(rest day)

Still not 100% but quite keen to race tomorrow and probably well enough.

Thursday Dec 5, 2019 #

5 PM

Running 1:00:53 [2] 13.71 km (4:26 / km) +129m 4:14 / km
shoes: Saucony Guide ISO

Hour round hermitage with Jack, Carcas, Noah and Dan. Razzing the first half a little bit but nothing silly. Will rest tomorrow to try and shake the remnants of this cold.

Wednesday Dec 4, 2019 #

5 PM

Running 58:40 [2] 13.05 km (4:30 / km) +187m 4:12 / km
shoes: Saucony Guide ISO

Meadows lap solo then seat lap with Jack, Gregor and Dan A. Very enjoyable after a day on the revision grind. Feeling a lot better today but still not 100%. Looking more hopeful for Saturday.

Tuesday Dec 3, 2019 #

Note
(sick)

Possibly getting slightly better so will do a short easy run later.

6 PM

Running 37:29 [2] 7.0 km (5:21 / km) +115m 4:57 / km
shoes: Saucony Guide ISO

Easy with Max and Nixon down to KF and back up the bog. Didn't feel too horrific but definitely wouldn't want to be going any harder. Will keep the easy miles going until I feel better, hopefully before Saturday.

Monday Dec 2, 2019 #

Note
(sick) (rest day)

Still feeling grim.

Sunday Dec 1, 2019 #

Note
(sick)

This cold coming in thick and fast now will chill for the next couple of days. No problem want to be fresh for the xc on Saturday anyway.

9 AM

Running 1:27:34 [2] 17.56 km (4:59 / km) +284m 4:37 / km
shoes: Saucony Guide ISO

Shortonhall SLR with Jack, Alex, Tom and Gregor. Lovely sunny morning, very frosty, probably my favorite kind of long run weather. Really enjoyable outing. Had a bit of a cold for the last couple of days so will try and get as much rest as possible. Second 70+ km week of the year, big stuff.

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