Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nobs

In the 31 days ending Dec 31, 2020:

activity

time

miles

Running

31:12:08

271.87

(6:53)

437.54

(4:17)

3084

Total

31:12:08

271.87

(6:53)

437.54

(4:17)

3084

1:40

0:00

» now

Thursday Dec 31, 2020 #

10 AM

Running 1:00:53 [2] 13.11 km (4:39 / km) +149m 4:24 / km
shoes: Saucony Guide ISO

Lovely crisp frosty morning. Was able to go across the fields as mud had hardened over. Really splendid run overall and a good way to finish off a difficult year.

Managed to get through an entire calendar year without sustaining any proper injury’s. Feeling fitter and healthier than every. Excited to see what next year holds.

Wednesday Dec 30, 2020 #

9 AM

Running 1:00:00 [2] 13.66 km (4:24 / km) +78m 4:16 / km
shoes: Hoka Speedgoat - original 100k

Hour along the canal. Very chilly morning but nice frost made it satisfying. Felt average.

Tuesday Dec 29, 2020 #

12 PM

Running 10:00 [2] 2.31 km (4:20 / km) +20m 4:09 / km
shoes: Hoka Speedgoat - original 100k

Up.

Running 30:00 [4] 9.43 km (3:11 / km) +55m 3:05 / km
shoes: Nike zoom fly 3

2x8’[2’ float], 2x4’[1’ float]

Got a little carried away on this but felt controlled the whole way. Definitely bit more than threshold effort on the reps but kept the floats easier than last week. Nice to be tickling 10k pace on the 4s (both were mostly headwind aswell). Feeling good for this weekend although forecast looks very cold for the race. Can only play with what you’ve got though. Arms got very cold on this but otherwise felt decent.

8s @ 3:09 & 3:05/km
4s @ 3:00 & 3:03/km

*will chill these sessions once back up in Edinburgh with the boys, just struggling with self control when seshing solo.

C • Floats??? 4

Running 11:19 [2] 2.3 km (4:55 / km) +13m 4:47 / km
shoes: Hoka Speedgoat - original 100k

Down.

Monday Dec 28, 2020 #

Note
(rest day)

Sunday Dec 27, 2020 #

10 AM

Running 1:30:36 [2] 20.15 km (4:30 / km) +226m 4:15 / km
shoes: Hoka Speedgoat - original 100k

90’ pre-breakfast SLR round bathampton-down and back along the canal. Lovely day out but quite a lot of flooding, meant I had to do some wading which induced some sever chafing later in the run. Had a podcast in and time went past quickly. 3rd 100k week in a row, down week next week before (unlikely) 10k race next Sunday.

Saturday Dec 26, 2020 #

12 PM

Running 9:28 [2] 2.21 km (4:17 / km) +15m 4:09 / km
shoes: Hoka Speedgoat - original 100k

Up.

Running 49:15 [4] 13.65 km (3:36 / km) +72m 3:31 / km
shoes: Nike zoom fly 3

2x[10’(90’’), 5’(90’’), 3’] (7’ between sets)

10s @ 3:12 & 3:13/km
5s @ 2:56 & 2:59/km
3s @ 2:55 & 2:51/km

Class one! Didn’t feel amazing before, stomach bit battered from yesterday and also a little bit hangy. Took the 10s at a comfortable pace (no faster than tuesdays). Meant I felt good going into the 5s and 3s. Hitting the paces I wanted if not a bit faster in windy wet conditions and felt comfortable throughout. New shoes were really nice. Training is clicking well atm.

Running 9:54 [2] 2.13 km (4:39 / km) +15m 4:29 / km
shoes: Hoka Speedgoat - original 100k

Down.

Friday Dec 25, 2020 #

9 AM

Running 34:40 [2] 7.55 km (4:35 / km) +95m 4:19 / km
shoes: Hoka Speedgoat - original 100k

Nice easy loop round fields and lanes. Splendid morning, very crunchy underfoot, marvellous. Merry Christmas x

Thursday Dec 24, 2020 #

9 AM

Running 41:53 [2] 9.11 km (4:36 / km) +66m 4:26 / km
shoes: Hoka Speedgoat - original 100k

Easy morning on the grass. Calf still fragile started nice and chill to ease things in. Didn’t seize up too much which was good.

3 PM

Running 47:47 [2] 11.01 km (4:20 / km) +20m 4:18 / km
shoes: Hoka Speedgoat - original 100k

Evening canal cruise. Stuck a podcast in which is a rare thing for me. Made the run go past a lot easier and cracking sunset to finish. Very pleasant run.

Skipped strides because calf still a bit sus.

Wednesday Dec 23, 2020 #

10 AM

Running 1:15:05 [2] 16.34 km (4:36 / km) +143m 4:24 / km
shoes: Saucony Guide ISO

Another mid-week medium-long job. Nice damp drizzle, felt decent. Had to stop back at the house after 4km to swap from Hokas to old Saucony (2019 ones) as could feel blister starting to form. Sauconys on their last legs but no blister issues after the swap. Calf got pretty tight around 10km so just chilled it back home. Proper muddy in places, much slippage!

Tuesday Dec 22, 2020 #

12 PM

Running 13:56 [2] 3.01 km (4:38 / km) +28m 4:25 / km
shoes: Hoka Speedgoat - original 100k

Up.

Running 40:00 [4] 12.47 km (3:12 / km) +49m 3:09 / km
shoes: Adidas Boston 8

40' Threshold - 4x8'[2' float]

Round the village on a 3km loop. Bit of drizzle but fairly nice conditions otherwise. Didn't look at paces for any of the session. Felt a little rough on the first rep but started getting into a nice rhythm after that. Floating a lot faster than normal but made the session feel more like a continuous effort which was quite nice. Had no idea I was moving at this pace until after I finished. Nice surprise, was rolling well and felt nicely in control.

8's @ 3:10,10,08,08/km
floats @ 3:26,30,30,20/km

Running 12:23 [2] 2.51 km (4:56 / km) +26m 4:41 / km
shoes: Adidas Boston 8

Down.

Sunday Dec 20, 2020 #

11 AM

Running 1:40:06 [2] 23.1 km (4:20 / km) +260m 4:06 / km
shoes: Hoka Speedgoat - original 100k

100’ SLR on a similar route to last week. Weatherman stitched me up a treat, forecast for heavy rain showers but not a drop of H2O to be seen. Looked like a right mug bumming about in my rain coat. Turned out to be a belter of a day so thoroughly enjoyed this. Back to back 100k weeks! Let’s see if we can make it a hat-trick ;)

Saturday Dec 19, 2020 #

11 AM

Running 13:15 [2] 2.84 km (4:40 / km) +24m 4:29 / km
shoes: Hoka Speedgoat - original 100k

Up.

Running 29:20 [4] 7.84 km (3:44 / km) +39m 3:39 / km
shoes: Adidas Boston 8

Sesh: 2x5’[2’], 2x2:30’[1:30’], 2x1:30’[1’], 2x0:45’[0:30’]

Felt pretty average on this. Pretty windy and would have preferred to do it on a track, instead had to settle for a mile loop round the village. 5s felt solid enough, moving fairly well but probs closer to 5k effort rather than 10k with the wind etc. Bit pumped for the rest of the session, paces got faster but not really hitting top gear at the end. The 45s at the end were more of a stride as cba killing myself completely. Still not the worst, got the work done and can’t complain with 20mins worth of sub 10k pace work. Hit pretty much the same paces as this session over summer but was doing much more speed work then and was absolutely buzzed with the session at the time.

5s @ 2:56/55/km
2:30s @ 2:56/52/km
1:30s @ 2:52/51/km
0:45s @ 2:51/43/km

C • Paces 3

Running 14:45 [2] 3.0 km (4:55 / km) +23m 4:44 / km
shoes: Hoka Speedgoat - original 100k

Down.

Friday Dec 18, 2020 #

1 PM

Running 34:16 [2] 7.32 km (4:41 / km) +91m 4:24 / km
shoes: Hoka Speedgoat - original 100k

Easy fuddlebrook loop. Horrific weather, wearing the old hokas. Definitely an improvement, think the shoes may be the root cause of the achilles issue.

Thursday Dec 17, 2020 #

9 AM

Running 40:41 [2] 8.61 km (4:44 / km) +51m 4:35 / km

Easy on the grass round Bannerdown common. Very very slippy, had the old 100k Hoka trail shoes but they made little difference. Kept it chill, felt average.

3 PM

Running 50:00 [2] 11.56 km (4:20 / km) +52m 4:14 / km
shoes: Nike Pegasus 37

Canal and 6x30’’ hill strides. Achilles playing up again. Think it could be the shoes as had no issues in the hokas this morning. Will run in the hokas for the rest of the week and see if there is any difference.

Wednesday Dec 16, 2020 #

9 AM

Running 1:10:13 [2] 15.51 km (4:32 / km) +195m 4:16 / km
shoes: Nike Pegasus 37

Damp medium-long one round the lanes. Feeling pretty tired but overall not the worst. Left achilles been playing up last few days but think it’s linked to a tight plantar. Hasn’t got any worse so not too worried.

Tuesday Dec 15, 2020 #

9 AM

Running 15:00 [2] 3.42 km (4:23 / km) +30m 4:12 / km
shoes: Nike Pegasus 37

Morning shake. Lovely morning.

1 PM

Running 10:18 [2] 2.31 km (4:28 / km)
shoes: Nike Pegasus 37

Up.

Running 35:02 [4] 10.91 km (3:13 / km) +48m 3:09 / km
shoes: Adidas Boston 8

35' "Threshold" - 7x4' [1' float]

Mixed feeling about this one. Did it on Odd Down crit racing circuit, a 1.5km slightly lumpy tarmac loop. Fairly ideal for this sort of thing. Basically just went too hard on this, didn't look at paces just went off feel but always hard to measure the effort especially as haven't session'd solo for a few months now. Realized by the 3rd rep that I'd gone too hard so tried to take my foot off the gas a bit but didn't really end up slowing up much. Could have definitely sustained the rep pace but was subconsciously floating too fast (sub 3:40/km) which meant I never really recovered. Stopped at 35mins, had originally planned 40-45 but was starting to dig myself into a hole. No pop but working too hard. On a positive paces were consistent (3:06-09/km) and this was quite a spicy session despite pushing too hard. Will try get it right next week.

Running 6:22 [4] 1.4 km (4:33 / km)
shoes: Nike Pegasus 37

Strides.

Running 14:14 [2] 3.02 km (4:43 / km)
shoes: Nike Pegasus 37

Down.

Monday Dec 14, 2020 #

Note
(rest day)

Sunday Dec 13, 2020 #

11 AM

Running 1:30:21 [3] 22.23 km (4:04 / km) +237m 3:52 / km
shoes: Nike Pegasus 37

90 SLR round bathampton down and back along the canal. Big climb in the first 3km but once over the top settled into a nice pace. Dropped down onto the canal for the last 10km and turned the screw a little bit just hitting some nice 3:30s. No session yesterday and felt really good/wasn’t forcing it so probs all good. Ate before as wanted the body to feel decent throughout because wasn’t sure how I was going to react after all the travel. First 100km week in pretty much exactly 2 years. Lovely stuff.

Saturday Dec 12, 2020 #

12 PM

Running 1:10:00 [2] 15.01 km (4:40 / km) +69m 4:34 / km
shoes: Nike Pegasus 37

Got the boat back from Ireland this morning. Plan was to do the session in Stranraer (ferry port) but decided in the morning that the combo of very little sleep the past few nights (sleeping on floor), lots of travel and standard funeral stresses had taken a lot out of me. Think a session may have done a lot more harm than good. Just went easy round Stranraer with the sister. Felt decent enough all things considered.

Friday Dec 11, 2020 #

9 AM

Running 30:00 [2] 6.52 km (4:36 / km) +51m 4:26 / km
shoes: Nike Pegasus 37

In Portadown (Northern Ireland) for a couple of days. Just an easy 30 out along a bike path then couple of laps of a footy pitch. Dull drizzly morning.

Thursday Dec 10, 2020 #

9 AM

Running 1:00:00 [2] 13.32 km (4:30 / km) +155m 4:15 / km
shoes: Nike Pegasus 37

Easy morning seat lap and meadows with Fred. Last run in Edinburgh for a while, was a good one .

Wednesday Dec 9, 2020 #

8 AM

Running 1:00:13 [2] 13.56 km (4:26 / km) +105m 4:17 / km
shoes: Nike Pegasus 37

Fairly early job round hermitage and meadows with Carcas and Joe. Little bit sluggish after the session but time passed nicely.

2 PM

Running 29:56 [2] 6.5 km (4:36 / km) +74m 4:21 / km
shoes: Nike Pegasus 37

Easy Craigmillar. Feeling a bit less sluggish than earlier. 20 kegs for the day, damn I do love the miles.

Tuesday Dec 8, 2020 #

1 PM

Running 14:35 [2] 3.41 km (4:17 / km)
shoes: Nike Pegasus 37

Shake. Legs felt flat as a pancake.

6 PM

Running 12:16 [2] 2.65 km (4:38 / km)
shoes: Nike Pegasus 37

Up.

Running 45:00 [4] 13.66 km (3:18 / km)
shoes: Nike Pegasus 37

45’ Threshold {3x8’[2’ float], 3x4’[1’ float]}

Proud of the group decision to not start at Max’s pace this week. Felt comfortable for the whole session but ended up averaging the same sort of paces as normal. Good stuff. Working well with Fred, Alex, Joe and George. Almost got caught by the beta group but absolutely no shame in that. Picked it up nicely through the 4s at the end. Legs not feeling amazing but aerobically felt prime. No nobby popage this week. Shame this will be the last one with the boys for a while.

8s @ 3:13/km av
4s @ 3:08/km av

Running 16:52 [2] 3.42 km (4:56 / km)
shoes: Nike Pegasus 37

Down.

Monday Dec 7, 2020 #

Note
(rest day)

Entered MK 5k on 20th Dec and Prestwold 5k on 10th Jan. Just going to continue to throw shit at the wall and hopefully the PBs will continue to stick. Will probs not taper too much for MK as want to have a decent block throughout December.

Sunday Dec 6, 2020 #

10 AM

Running 1:30:00 [2] 21.02 km (4:17 / km) +106m 4:11 / km
shoes: Nike Pegasus 37

Lovely SLR along WoL with the boys. Shin seems to have settled, good stuff. Felt reasonable as well. Good week.

Saturday Dec 5, 2020 #

9 AM

Running 10:00 [2] 2.25 km (4:27 / km)
shoes: Nike Pegasus 37

Shake.

2 PM

Running 14:44 [2] 3.05 km (4:50 / km) +30m 4:36 / km
shoes: Nike Pegasus 37

Up.

Running 8:30 [5] 2.76 km (3:05 / km) +23m 2:57 / km

Scottish short course xc - 14th

Very short race, good course. Went out a little hard so was hanging on a bit towards the end. Another solid one though but more to come for sure. Only 17 seconds off the lead so was a very tight finish. Good stuff.

Running 20:00 [4] 5.32 km (3:46 / km)

4x4’[1’]

On the xc course. Just taking it properly chill with Carcas and George. Solid stuff.

Running 13:23 [2] 2.89 km (4:38 / km)
shoes: Nike Pegasus 37

Down.

Friday Dec 4, 2020 #

11 AM

Running 33:33 [2] 7.69 km (4:22 / km) +30m 4:17 / km
shoes: Nike Pegasus 37

Easy meadows with Max. Still feeling shin a little but not getting any worse throughout the run. Feeling completely normal after as well so not overly worried at this stage. Short course tomorrow, very exciting!

Thursday Dec 3, 2020 #

12 PM

Running 57:01 [2] 12.53 km (4:33 / km) +119m 4:21 / km
shoes: Nike Pegasus 37

Prestonfield and Duddingston GC with Tom and Max. 6x30’’ hill strides at the end. Loved the crunchy snow underfoot. R shin a bit sus but didn’t get worse throughout the run. Definitely something to keep an eye on though. Otherwise thoroughly enjoyed.

Wednesday Dec 2, 2020 #

9 AM

Running 44:38 [2] 9.71 km (4:36 / km) +126m 4:19 / km
shoes: Nike Pegasus 37

Morning seat lap and a little bit of meadows with carcas. Feeling quite tired but that’s to be expected.

6 PM

Running 45:43 [2] 9.72 km (4:42 / km) +36m 4:37 / km
shoes: Nike Pegasus 37

Meadows laps with the flat, Dan and Matt. Time past fairly quickly so wasn’t too bad overall. Legs tired.

Tuesday Dec 1, 2020 #

12 PM

Running 13:31 [2] 3.23 km (4:11 / km)
shoes: Nike Pegasus 37

Lunch shake. Little bit fast but my arms were cold so wanted to get back.

6 PM

Running 12:44 [2] 2.61 km (4:53 / km) +20m 4:42 / km
shoes: Nike Pegasus 37

Up.

Running 30:00 [4] 9.28 km (3:14 / km)
shoes: Nike Pegasus 37

3x8' [2' float]

Planning on taking this one a lot more chill, but fancied running with the boys so stuck with it. Felt good for the first 2 reps so decided to take it into the wind on the last rep. Turned out of the wind with about 3 mins left and the boys stuck it in me hard. Legs started to go and the elastic snapped. No worries though, everyone loves a pop. Tbh pace didn't really fall off just couldn't quite go with the boys upping it.

8s @ 3:09,07,08/km
floats @ 3:55,40,33/km

C • Pop 3

Running 18:27 [2] 3.41 km (5:25 / km) +20m 5:15 / km
shoes: Nike Pegasus 37

Down.

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