Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nobs

In the 31 days ending May 31, 2020:

activity

time

miles

Running

20:50:11

172.36

(7:15)

277.39

(4:30)

3913

Spinning

6:49:30

Gym

4:35:00

Total

32:14:41

172.36

277.39

3913

[1-5]

27:39:41

2:53

0:00

» now

Sunday May 31, 2020 #

9 AM

Running 1:30:04 [2] 18.91 km (4:46 / km) +242m 4:29 / km
shoes: Saucony Triumph iso 5

Chilled 90min long run. Very hot again so decided not to really press on. Felt alright, think a bit of hay fever may have been kicking in in the second half but no major issues. Nothing from right shin, weirdly something from left but that seemed to settle. Happy days.

Saturday May 30, 2020 #

10 AM

Running 10:21 [2] 2.44 km (4:15 / km) +22m 4:04 / km
shoes: Saucony Triumph iso 5

Up.

Running 10:04 [4] 3.18 km (3:10 / km) +25m 3:03 / km
shoes: Adidas Boston 8

10T (4x2’ [30’’ float])

Going to start training with Themis, a guy from the local village. As usual got a bit carried away during this. Effort was more than tempo on the ons. Floats allowed a bit of recovery. Had to take a reasonable break after before starting the 2s.

Running 19:42 [4] 5.32 km (3:42 / km) +44m 3:33 / km
shoes: Adidas Boston 8

6x2’ [1:30’]

Started getting quite hot. Moving fairly well on these considering the heat. Themis started to fade towards the end but I managed to hold it together. Paces nothing special but solid work. All 2:56-3:03/km. Felt cooked at the end. Really appreciated grinding out a session with someone else.

Running 11:34 [2] 2.38 km (4:52 / km) +22m 4:39 / km
shoes: Saucony Triumph iso 5

Down. Shin ever so slightly meh towards the end of the session. Didn’t really feel too much on WD.

Friday May 29, 2020 #

9 AM

Running 22:33 [2] 4.51 km (5:00 / km) +18m 4:54 / km
shoes: Saucony Triumph iso 5

Recovery jog round the field. Chilling as much as possible. Averaging the lowest HR I’ve ever seen. Absolutely nothing from the shin.

C • Spill the beans 10

5 PM

Gym 30:00 [0]

Standard core. Standard.

Thursday May 28, 2020 #

9 AM

Running 37:15 [2] 7.62 km (4:53 / km) +194m 4:20 / km
shoes: Saucony Triumph iso 5

Easy morning miles round Bannerdown common. Extended the lap to include a decent little climb. Feeling pretty good again, and pretty much nothing from the shin.

4 PM

Running 30:00 [2] 6.95 km (4:19 / km) +48m 4:10 / km
shoes: Adidas Boston 8

Another one round Bannerdown Common. Flatter loop, feeling the heat but moving quite well. Breaking in the new tempo shoes.

Wednesday May 27, 2020 #

9 AM

Running 55:36 [2] 12.11 km (4:35 / km) +148m 4:20 / km
shoes: Saucony Triumph iso 5

Nice spot of pre-brekkie bridleway action. Heatwave incoming but wasn’t too bad at this time of the morning. Still pretty toasty! Virtually nothing from the shin and body felt good.

Tuesday May 26, 2020 #

11 AM

Running 30:00 [2] 7.02 km (4:16 / km) +54m 4:07 / km
shoes: Saucony Triumph iso 5

Nice 30’ on the grass round bannerdown common. Was worried shins would hurt but barely anything from them so happy days. Will keep it chill for a bit. New shoes, very comfy.

Monday May 25, 2020 #

5 PM

Gym 30:00 [0]

Ess and See.

Sunday May 24, 2020 #

9 AM

Running 2:53:50 [3] 34.01 km (5:07 / km) +920m 4:30 / km
shoes: New Balance 1080 v9 #2

A hilly 21 miles for 21 years. Planned to pull the plug if the shin gave me any bother. Felt it occasionally but not at all after half way. Only had a slice of toast for breakfast and a banana at half way. Accidentally went a bit hard up the climbs in the first half. Felt brilliant at 90mins. However in the last 10km I started to go downhill. Dipping into a horrible bonk. No water for the last hour probably caused it. Got my head down and ground through the bonk. By the time I got home my blood sugar numbers had hit negative. Absolutely spangled, not really a surprise as HR was 165 average so it was a steady 3 hour effort lol. Good run though.

Saturday May 23, 2020 #

Note
(rest day)

Friday May 22, 2020 #

12 PM

Running 30:04 [2] 5.91 km (5:05 / km) +170m 4:27 / km
shoes: New Balance 1080 v9 #2

Short lumpy plod. Again feeling good but shin not feeling great. Only a 1/10 but I think a bit more noticeable than yesterday. Still going to do 21miles on Sunday which I hope will fix this.

5 PM

Gym 35:00 [0]

EUOC core. 4 sets this evening. Huge.

Thursday May 21, 2020 #

12 PM

Running 50:05 [2] 11.11 km (4:30 / km) +135m 4:15 / km
shoes: New Balance 1080 v9 #2

Bridleway out and back. Another toasty wan. Feeling pretty good again. Some slight feels in my right shin that I’ve had for the last couple of days. Not even a 1/10 but little bit worried. Got a big job planned for Sunday so will chill until then.

Wednesday May 20, 2020 #

12 PM

Running 47:23 [2] 10.51 km (4:31 / km) +136m 4:14 / km
shoes: New Balance 1080 v9 #2

Bridleway loop. Roasting day but had the bucket hat on to protect my fragile skin. Felt pretty good.

Tuesday May 19, 2020 #

9 AM

Running 10:01 [2] 2.14 km (4:41 / km) +22m 4:27 / km
shoes: New Balance 1080 v9 #2

Up.

Running 27:17 [4] 8.04 km (3:24 / km) +63m 3:16 / km
shoes: New Balance 1080 v9 #2

Tempo Tuesday: 5miles/8k of 90''on/ 30''float:

Same as last Tuesday just a mile further and did it on the grass football pitches. Pretty happy with this one, found a perfect balance of pushing hard but not going overboard and making myself feel like dropping out. Pretty breezy out but was quite a nice temperature. Averaging 3:13s on the on's and around 3:50s on the floats, so nothing special but good honest work. Think this session might become the staple Tuesday job for the next few weeks.

Running 10:34 [2] 2.13 km (4:58 / km) +22m 4:43 / km
shoes: New Balance 1080 v9 #2

Down.

Monday May 18, 2020 #

5 PM

Gym 30:00 [0]

EUOC core. Good session with a nice 6min plank set to finish things off.

Sunday May 17, 2020 #

9 AM

Running 1:30:04 [2] 20.11 km (4:29 / km) +252m 4:13 / km
shoes: New Balance 1080 v9 #2

Fairly standard pre-breakfast SLR. Slightly different route to normal which was exciting. Dead legged myself trying to hurdle a style at 4km. Had to sit down for a couple of minutes and then hobbled for a further 10mins or so before normal running could be resumed. Looked like such a tit, luckily nobody was there to whiteness, thank god #blessed. On another note, felt pretty average but not too bad and then once I got home I suddenly felt really quite dead lol. Ah well, good to be back to normal after that week off.

Saturday May 16, 2020 #

9 AM

Running 9:17 [2] 2.02 km (4:36 / km) +21m 4:22 / km
shoes: New Balance 1080 v9 #2

Up.

Running 10:00 [4] 3.15 km (3:10 / km) +25m 3:03 / km
shoes: New Balance 1080 v9 #2

Wave Tempo: 2x2 [30'' float], 1x4' [1' float]

On the grass playing field as can finally drive to go for a run. Pretty happy with how this went, pushed quite hard but still felt controlled.

Running 19:36 [4] 5.41 km (3:37 / km) +44m 3:29 / km
shoes: Inov8 X-Talon 230

7x1:30' [1:30']

Took around 5mins off after the tempo. Changed into inov8s as wanted a bit more zip than the mileage shoes (somehow lost my flats). First couple were a little grim then middle ones felt comfy and then it started to hurt a bit in the last couple. All quite consistent and decent enough paces (all 2:51-2:58/km). Wasn't hanging around too much on the recovery's (~5:00/km). Good mornings work. Find this sort of session a lot easier to do solo compared to the longer grindy tempo's.

Running 10:00 [2] 2.01 km (4:59 / km) +21m 4:44 / km
shoes: New Balance 1080 v9 #2

Down.

Friday May 15, 2020 #

5 PM

Running 21:33 [2] 4.51 km (4:47 / km) +117m 4:14 / km
shoes: New Balance 1080 v9 #2

Little bit of milage pre-core. Ate a load of caramel squares about 30mins before so was struggling to keep those down.

Gym 30:00 [0]

Core, still feeling the damage from that run but made it through in one piece.

Thursday May 14, 2020 #

9 AM

Running 39:07 [2] 8.41 km (4:39 / km) +135m 4:18 / km
shoes: New Balance 1080 v9 #2

Pre-breakfast 40. Nice cool morning. Again feeling very meh, not too bad though. Double day incoming :o

5 PM

Running 29:02 [2] 6.52 km (4:27 / km) +65m 4:14 / km
shoes: New Balance 1080 v9 #2

Nice double. Lovely weather, taps aff. Felt shit to start but then a lot better towards the end.

Wednesday May 13, 2020 #

12 PM

Running 45:21 [2] 10.01 km (4:32 / km) +153m 4:13 / km
shoes: New Balance 1080 v9 #2

Brand new loop round the airfield, very exciting. Good loop 7/10. Feeling very meh, got something lingering, sinuses felt blocked.

Tuesday May 12, 2020 #

12 PM

Running 10:00 [2] 2.03 km (4:56 / km)
shoes: New Balance 1080 v9 #2

Up.

Running 21:16 [4] 6.41 km (3:19 / km)
shoes: New Balance 1080 v9 #2

4mile 90/30 Tempo:

Along the canal. Nice to be back running there but probably won't again as too many people there and quite a lot of them not bothering to keep a 2m gap. Didin't want to do a fat session just to play it safe with the ankle. 90s were meant to be @ 10k pace and 30s were float. Made this quite tough for myself but solid work bagged.

90s @ 3:08/km (average)
30s @ ~4.00/km

Really didn't feel recovered after the 30s towards the end.

Running 12:54 [2] 2.6 km (4:58 / km)
shoes: New Balance 1080 v9 #2

Down.

Monday May 11, 2020 #

5 PM

Gym 30:00 [0]
shoes: New Balance 1080 v9 #2

EUOC core. About an hour after my exam so almost didn’t do it. Somehow found the motivation last second. 3rd year officially over.

C • Woah wait 4

Sunday May 10, 2020 #

11 AM

Running 45:00 [2] 10.13 km (4:27 / km) +127m 4:11 / km
shoes: New Balance 1080 v9 #2

45’ tester round the fields and bridleway. Ankle all good. Body not feeling tip top but not bad either. Back to normal next week.

Saturday May 9, 2020 #

12 PM

Running 30:07 [2] 7.11 km (4:14 / km) +60m 4:04 / km
shoes: New Balance 1080 v9 #2

30’ out and back along the bridleway. Ankle feeling good, couple of minor twinges here and there but nothing really. Was moving quite well, felt good.

Friday May 8, 2020 #

9 AM

Spinning 1:50:55 [2]

Morning ride:

50.0km / 27.1kph

Standard job, felt quite meh, not bad but wasn’t feeling that comfortable either. Think just a bit tired from the last few days of cycling. No bike action this weekend, cba.

5 PM

Gym 30:00 [0]

Tough core session, really humid, was sweating buckets.

C • Sounds like awfully intense... 2

Thursday May 7, 2020 #

12 PM

Running 15:00 [2] 3.26 km (4:36 / km)
shoes: New Balance 1080 v9 #2

Sticking to the weekly plan. All good, at most a 1/10 pain in my Achilles on the same foot but don’t think it’s in the same place. Good signs. 30’ on Saturday and 45’ on Sunday, then back to normal.

5 PM

Spinning 1:09:32 [2]

Evening ride:

31.6km / 27.3kph

Nice loop, lovely evening, enjoying myself. Lots of wildlife dodging, had to keep on high alert. I am aware this is technically a second activity of the day, I apologise.

C • Technically 5

Wednesday May 6, 2020 #

9 AM

Spinning 2:25:02 [2]

Cruise out to Malmesbury:

65.6km / 27.1kph

On the city bike again. Stunning day, little bit breezy but not too bad. Fun fact about Malmesbury, it’s the home of James Dyson, he started up a big hoover business or something like that but can’t actually remember what the business is called. Ah well heard he’s quite rich now. Didn’t bonk and fuelled by a singular banana. Good times.

C • Dyson 2

Tuesday May 5, 2020 #

Note

Plan for this week:

Cycle today and tomorrow, short run on Thursday (10-15mins) where a vibe check will be conducted, cycle Friday, run Saturday (~30mins) and Sunday (45-60mins) (if ankle feels better). Fingers crossed back to normal next week. If ankle isn't getting any worse with these runs could be tempted just to carry on running as normal.

12 PM

Spinning 1:24:01 [2]

Easy round the lanes:

38.0km / 27.2kph
Road bike still broken so on my sisters hybrid. Looked like an absolute weapon but tbh the thing rode surprisingly well. Put my clip in pedals on the bike which made things much more enjoyable. Bike not too heavy just suboptimal aerodynamics with the punter handlebars and fat tyres. Tempted by a longer boy tomorrow. Will see how I feel.

Monday May 4, 2020 #

Note
(rest day)

Pretty worried about my ankle. Not entirely sure what it is but hopefully just a bit of inflammation of a tendon. Not calling it an injury just yet but need to be sensible so mileage will most likely take a hit this week just to get rid of it then hopefully I can carry on as normal after. Sad times, 15 week graph of consistent mileage is going to come to an end.

5 PM

Gym 30:00 [0]

Carcas core session, rated it, solid 8/10. Plank at the end was horrible.

Sunday May 3, 2020 #

8 AM

Running 1:25:02 [3] 20.26 km (4:12 / km) +237m 3:58 / km
shoes: New Balance 1080 v9 #2

Steady/Easy SLR. Feeling good for the first bit so pressed on near the end. HR only 158 but calling it steady because there were a few sub 4s kicking around in there. Feeling a lot better than I have been previously this week which is a good sign. Achilles got to maybe a 2-3/10 during this so will see how it is after the rest day tomorrow. Potentially need to take some more time off but will see after tomorrow.

Saturday May 2, 2020 #

8 AM

Running 1:00:28 [2] 13.01 km (4:39 / km) +308m 4:09 / km
shoes: New Balance 1080 v9 #2

No session today, being smart as body hasn’t been feeling right the last few days. This was better though, feeling stronger. Pushed a bit on the last climb back home to see how I felt. Pretty good actually, just need to take it chill for a few more days. Weird pain on outside of left ankle/achilles, had for a couple of days now, will keep running unless it gets noticeably worse.

Friday May 1, 2020 #

10 AM

Running 30:01 [2] 6.14 km (4:53 / km) +63m 4:39 / km
shoes: New Balance 1080 v9 #2

Easy recovery run. Feeling better at a slower pace but still something lingering.

5 PM

Gym 30:00 [0]

Core. Was a little bit late and phone died for the plank but. Still did a 2min plank but that’s all I could motivate myself to do. Happy I did something.

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