Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nobs

In the 31 days ending May 31, 2021:

activity	#	time	miles		km		+m
Running	34	28:50:32	210.23	(8:14)	338.34	(5:07)	4910
Orienteering	4	1:12:36	12.1	(6:00)	19.47	(3:44)	226
Total	34	30:03:08	222.33	(8:07)	357.81	(5:02)	5136

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Sunday May 30, 2021 #

11 AM

Running 1:30:58 [2] 20.0 km (4:33 / km) +292m 4:14 / km
shoes: NB 880v10

Last Morton for probably a very long time. Shifting along nicely with Max and Finn.

Saturday May 29, 2021 #

10 AM

Running 11:38 [2] 2.06 km (5:39 / km)
shoes: NB 880v10

Up.

Orienteering 13:37 [5] 3.48 km (3:55 / km) +77m 3:31 / km
shoes: Inov8 x talon 210

Sprint Scotland Race 1 - 10th

Fairly terrible. Just wasn’t pushing hard enough and really scrappy with the execution. Also made a 30 sec mistake in the Forrest near the end. Wake up call when I saw the gap to the top boys.

Running 16:40 [2] 3.3 km (5:03 / km)
shoes: Inov8 x talon 210

Down.

4 PM

Running 10:30 [2] 2.13 km (4:56 / km)
shoes: Adidas Boston 8

Up.

Orienteering 14:44 [5] 4.1 km (3:36 / km) +65m 3:20 / km
shoes: Adidas Boston 8

Sprint Scotland Race 2 - 5th

Much better than the morning. Longer legs with more route choice. Generally decent, only just off the top boys which was encouraging seeing the lack of sprint training and lingering illness. Lost 10 seconds on a bad routechoice and a couple of hesitations.

Running 11:28 [2] 2.15 km (5:20 / km)
shoes: Adidas Boston 8

Down.

Friday May 28, 2021 #

6 PM

Running 37:50 [2] 8.01 km (4:43 / km) +130m 4:22 / km
shoes: NB 880v10

Seat lap with Finn and Max. Still feeling a fair bit under the weather but starting to improve.

Thursday May 27, 2021 #

Note
(sick)

Graduated from the ligma aerospace academy, now a fully qualified space cadet.

Wednesday May 26, 2021 #

1 PM

Running 12:06 [2] 2.5 km (4:50 / km)
shoes: NB 880v10

Up.

Orienteering 12:37 [4] 3.38 km (3:44 / km)
shoes: Inov8 x talon 210

Scottish Sprint Champs 2014 - North Muirton

Bit of prep for the races this weekend. 26 controls, so quite a lot of changes in direction. Still feeling this cold quit a lot and legs still feeling the weekend. Started pretty hard, flow was good and was moving well. Started struggling with the breathing around halfway so took the foot off the gas a fair amount. A few little wobbles here and there and one more noticeable mistake however, on the whole not too bad. 23 seconds faster than Murray’s time although non SI punching probably adds at least 1 second (if not more) per control. Nevertheless, an encouraging outing, just need to focus on clearing this cold and freshening up the legs for Saturday.

Running 10:25 [2] 2.07 km (5:02 / km)
shoes: NB 880v10

Down.

5 PM

Running 40:05 [2] 8.81 km (4:33 / km) +61m 4:24 / km
shoes: NB 880v10

Evening big lap-little lap With Max, Sam and Finn. Not appreciating the weather atm.

Tuesday May 25, 2021 #

Note
(sick) (rest day)

Think will take today off. Feeling knackered due to another late night last night and still got the weekend in the legs. Probably a smart option to leave running today.

Monday May 24, 2021 #

Note
(rest day)

Felt completely ruined from the weekend. Lots of gravelly/running and limited sleep. Top weekend. DOMS were absolutely outrageous.

Sunday May 23, 2021 #

12 PM

Running 1:37:54 [2] 21.81 km (4:29 / km) +393m 4:07 / km
shoes: NB 880v10

SLR with some of the hounds from Gregor’s house. Great vibes although the pace was rather grindy at points and legs were shagged from the previous days efforts/lack of sleep.

Saturday May 22, 2021 #

3 PM

Running 4:41:40 [2] 21.85 km (12:53 / km) +2039m 8:47 / km

Final leg of Mossons Ramsey. Not really fulfilling the supporting role very well as was struggling to keep up. Very enjoyable experience and great to see Ali run such an impressive time.

Friday May 21, 2021 #

11 AM

Running 23:39 [2] 5.14 km (4:36 / km)
shoes: NB 880v10

Shake-out round the meadows. Monument mile this evening.

9 PM

Running 14:10 [2] 2.9 km (4:53 / km)
shoes: NB 880v10

Up.

Running 4:32 [5] 1.61 km (2:49 / km)
shoes: Adidas Avanti Spikes

Hands down the worst performance of my life. Opened with a 62 first 409m which just put my legs straight into lactic and just couldn’t really recover from that. Mentally wasn’t there, wasn’t prepared at all for that sort of pain. Closed the last 800m slower than 5km pace which is utterly embarrassing although head wasn’t in it at that point. Think this performance is understandable as I have only ever run a sub 60sec 400 once in my life (during that infamous 600). Was stupid to think that I could wang out back to back 62s with no training under 65 pace ever. Still confident in my shape, more embarrassed by this performance. Not giving up, will keep moving forward.

C • Head up 4

Running 9:23 [2] 1.9 km (4:56 / km)
shoes: NB 880v10

Down.

Thursday May 20, 2021 #

Note
(sick)

Pink eye

6 PM

Running 37:41 [2] 8.08 km (4:40 / km) +40m 4:33 / km
shoes: NB 880v10

Meadows with Tim, Dan and Finn. Drills and strides after. Monument mile tomorrow, reckon I’m fully in Stansfield’s head.

Wednesday May 19, 2021 #

9 AM

Running 39:33 [2] 8.25 km (4:48 / km) +37m 4:41 / km
shoes: NB 880v10

Morning meadows with the flat. Legs a bit spangled but nothing major. Nice morning.

4 PM

Running 27:35 [2] 6.31 km (4:22 / km) +39m 4:14 / km
shoes: NB 880v10

Easy double on the meadows again. Chugging along quite nicely.

Tuesday May 18, 2021 #

11 AM

Running 12:46 [2] 2.54 km (5:02 / km)
shoes: NB 880v10

Jog down to the Basketball courts. I’m bloody good at basketball.

4 PM

Running 14:38 [2] 3.01 km (4:52 / km)
shoes: NB 880v10

Up.

Running 33:07 [4] 9.03 km (3:40 / km)
shoes: Nike zoom fly 3

Track: 20x400m (45”/30”/15” (cycle))

avg 69.3

Just what I needed. Nothing too hard but very solid at the same time. Another stolen session idea (ty Kris). Felt comfy for the whole session, finishing with a 64 so had something left in the legs. The 15 second “recoveries” were a bit grim but made the 45s feel like a treat. Had Dan and Bloor hopping in on the odd rep to help out aswell which made things easier. 69s felt like a very manageable pace which was encouraging.

Running 16:00 [2] 3.01 km (5:19 / km)
shoes: NB 880v10

Down.

Sunday May 16, 2021 #

11 AM

Running 1:05:24 [2] 13.11 km (4:59 / km) +63m 4:52 / km
shoes: NB 880v10

Meadows plod with Finn, Dan and Peds. Properly hangy so decided against the long run. Bit of a low milage week but ah well.

8 PM

Running 30:00 [2] 5.26 km (5:42 / km) +217m 4:44 / km
shoes: NB 880v10

Sunset crags loop with Finn and Tom. Splendid evening, bloody marvellous run.

Saturday May 15, 2021 #

10 AM

Running 12:59 [2] 2.97 km (4:22 / km)
shoes: NB 880v10

Up.

Running 24:06 [4] 5.5 km (4:23 / km)
shoes: Adidas Boston 8

8x600m (90’’)

avg 1:41

Terrible day at the office. Definitely started too hard and then think just broke myself mentally. But also physically feeling very sub par. Fell apart on the 8th rep so called it a day there. Times up to that point weren’t too bad but felt horrendous. Let Stansfield get to my head which I’m ashamed about, but I’m only human so we move. Not happy with my running atm and not really enjoying it tbh. 99% this is all psychological. Will probs get a blood test to eliminate that 1% of doubt.

Part and parcel of the experience so will keep trudging along.

Running 14:40 [2] 3.23 km (4:32 / km)
shoes: NB 880v10

Down.

Friday May 14, 2021 #

12 PM

Running 35:42 [2] 8.02 km (4:27 / km) +40m 4:21 / km
shoes: NB 880v10

Meadows again with Finn and Max. Long stop umpiring the tennis match midway through. Fantastic.

Thursday May 13, 2021 #

9 AM

Running 40:31 [2] 8.27 km (4:54 / km) +41m 4:47 / km
shoes: NB 880v10

Meadows pootle with Tom. Bumped into Max and Tharme for the second half aswell.

2 PM

Running 38:46 [2] 8.71 km (4:27 / km) +60m 4:18 / km
shoes: NB 880v10

Easy meadows with Dan and Max. Lovely stuff.

Wednesday May 12, 2021 #

1 PM

Running 12:21 [2] 2.6 km (4:45 / km)
shoes: NB 880v10

Up.

Running 25:54 [4] 8.0 km (3:14 / km)
shoes: Nike zoom fly 3

8km of 600/200 wave @ Dalks

av 1:49/0:46 (3:02s/3:50s)

Deceptively grim session (inspired by Pete). Was considering tagging a 2km tempo on at the end but felt done after the wave. Probs started a little fast, first couple around 1:47, then faded a bit on the last couple around 1:51. Nothing special but not bad either, good to get this done, felt like hard work fairly early on so nice to be able to mentally grind it out.

Running 10:22 [2] 2.05 km (5:03 / km)
shoes: NB 880v10

Down.

Tuesday May 11, 2021 #

8 AM

Running 1:09:46 [2] 15.61 km (4:28 / km) +175m 4:14 / km
shoes: NB 880v10

Pre-breakfast medium-long job. Quite early for me but needed to get this done before the drive back up North.

Sunday May 9, 2021 #

9 AM

Running 1:50:44 [2] 20.01 km (5:32 / km) +466m 4:57 / km
shoes: NB 880v10

Chill SLR with Chloe along the cotswold way. Hilly route, constantly going up or down. Also more muddy than expected. Felt fairly low on energy for the whole thing but think I was just a bit dehydrated. Solid enough first week back.

Saturday May 8, 2021 #

12 PM

Running 13:51 [2] 3.11 km (4:27 / km) +32m 4:14 / km
shoes: NB 880v10

Up.

Running 33:48 [4] 8.83 km (3:50 / km) +75m 3:40 / km
shoes: Adidas Boston 8

Grass Session: 10x2' (90'')

Not a glamorous one today. Grim conditions, windy and wet. Only had flats with me so not ideal either. Got a bit disgruntled after seeing the paces after the first rep and considered sacking it in early. But actually didn't feel that bad, form was relaxed and turnover was decent, so decided to carry on. Just wasn't a day for looking at the splits. Happy I finished, didn't feel too bad.

Running 15:32 [2] 3.06 km (5:05 / km) +35m 4:48 / km
shoes: NB 880v10

Down.

Friday May 7, 2021 #

6 PM

Running 31:35 [2] 7.13 km (4:26 / km) +57m 4:16 / km
shoes: NB 880v10

Easy post-golf. Was playing with the idea to take the day off, such was the level of ligma yesterday. But decided to head out for a short one. Legs felt better but ate a lot of food before so still not the best feels.

Thursday May 6, 2021 #

12 PM

Running 35:26 [2] 7.53 km (4:42 / km) +94m 4:26 / km
shoes: NB 880v10

Easy one. Legs a bit goobered.

6 PM

Running 28:36 [2] 6.0 km (4:46 / km) +68m 4:31 / km
shoes: NB 880v10

Ooft, absolutely not. Shafted in every sense of the word.

Wednesday May 5, 2021 #

9 AM

Running 20:00 [2] 4.0 km (5:00 / km) +44m 4:44 / km
shoes: NB 880v10

Short morning jog round the fields. Urban event later, will try my hardest to keep it chill but will probs end up razzing it.

6 PM

Running 9:12 [2] 2.04 km (4:31 / km)
shoes: NB 880v10

Up.

Orienteering 31:38 [3] 8.51 km (3:43 / km) +84m 3:33 / km
shoes: NB 880v10

Local Urban Event

Oops, still a steady effort but definitely at the upper end of steady. Good fun, absolute whopper of a mistake early on but then was alright after. Some good route choices and some sneaky alleyways.

Running 4:57 [2] 1.02 km (4:51 / km)
shoes: NB 880v10

Short down.

Tuesday May 4, 2021 #

12 PM

Running 13:12 [2] 3.02 km (4:22 / km) +17m 4:15 / km
shoes: NB 880v10

Up.

Running 30:03 [4] 9.14 km (3:17 / km)
shoes: Nike zoom fly 3

30’ Threshold: 2x[8’(2’ float) 4’(1’ float)]

First session back. Did this out and back along the canal towpath, so an uneven loose gravel surface but flat so wasn't too bad. Windy today, thought it was a headwind going out, but then turned around and to my horror, I realized I had been mistaken. Must have been a crosswind, but felt more like a headwind both ways. Either way wasn't particularly pleasant but kept the form relaxed. Overall felt reasonably tough but controlled. Averaged 3:12s for the "ons" so nothing crazy but good solid work.

Running 10:32 [2] 2.2 km (4:47 / km) +8m 4:42 / km
shoes: NB 880v10

Down.

5 PM

Running 20:37 [2] 4.4 km (4:41 / km)
shoes: NB 880v10

Bit of milage just to shake the legs out. Felt alright.

Sunday May 2, 2021 #

4 PM

Running 1:12:18 [3] 17.04 km (4:15 / km) +244m 3:58 / km
shoes: NB 880v10

Medium-long along bridleway and a lap of cloud wood. More of a steady(ish) effort as 6 hour drive + greggs in belly gave me a fair slice of ligma, but just wanted to get it done so cracked on. Felt better towards the end. Rest fortnight complete, time to smash out a solid block.

Saturday May 1, 2021 #

6 PM

Running 45:20 [2] 10.01 km (4:32 / km) +143m 4:14 / km
shoes: NB 880v10

Seat lap and some Prestonfield GC at the end. Had Ro on the bike for company and overall felt alright considering the megatron of a hangover.

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