Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nobs

In the 31 days ending Aug 31, 2021:

activity	#	time	miles		km		+m
Running	36	34:00:35	292.51	(6:59)	470.75	(4:20)	2975
Gym	3	2:15:00
Orienteering	2	1:51:44	9.66	(11:34)	15.55	(7:11)	509
Total	39	38:07:19	302.17		486.3		3484
[1-5]	36	35:52:19

2:39

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» now

Tuesday Aug 31, 2021 #

6 AM

Running 22:43 [2] 4.84 km (4:42 / km) +17m 4:37 / km
shoes: NB 880v11 (red)

Up.

Running 53:04 [4] 11.62 km (4:34 / km)
shoes: Adidas Boston 8

Track Session: 2mile (3’), 8x600m (90”), 6x300m (90”)

2mile in 9:59 (3:07s)
600s in 1:41
300s in 45/46

Reasonably meaty one with the boys. 2mile felt really good just clicking off 75s was n a big pack. 600s also felt good, first 3 all 1:42 then Watty led out the 4th in a 1:38, silly boy. Then the last 4 were 1:41-1:39. All felt pretty good, could have definitely done more of them. 300s were the only grim bit for me. Boys pushing sub 45s, I just about hung on but wasn’t particularly comfy. Group of about 10 finishing the entire thing at the front so team looking v.good. Weirdly easier to sit at front of pack, when in the middle pace seems to keep jumping and constantly jostling for position.

Running 16:04 [2] 3.22 km (4:59 / km)
shoes: NB 880v11 (red)

Down, bowels in a bad way, iron tablets probs the culprit.

3 PM

Running 22:24 [2] 4.82 km (4:39 / km)
shoes: Nike Structure 23

Easy pre-gym double round the golf course with Wian. Felt reasonable after thismonings session.

4 PM

Gym 45:00 [0]

Another solid one.

Monday Aug 30, 2021 #

9 AM

Running 28:33 [2] 6.44 km (4:26 / km) +47m 4:17 / km
shoes: NB 880v11 (red)

Easy morning round Bradley park. Only 24C out. Nippy.

Sunday Aug 29, 2021 #

7 AM

Running 1:45:28 [3] 25.8 km (4:05 / km) +91m 4:01 / km
shoes: NB 880v11 (red)

Slightly rough end to a solid week. PB mileage week by about 9km. Has felt solid on the whole, both sessions were reasonable and feel generally niggle free. Feel like today and yesterday’s shit feels were mainly down to temperature. 16 miles in 28 degree heat with no water was always going to be a struggle for me. Had to really slow things with 15mins to go. Still a solid outing just never nice to get dropped by the entire team. At least I avoided heat stroke.

Saturday Aug 28, 2021 #

9 AM

Running 58:19 [2] 12.87 km (4:32 / km) +56m 4:26 / km
shoes: NB 880v11 (red)

“Recovery” day. Went out for a couple of drinks last night so didn’t really get the large nights sleep I’d been anticipating. Later than usual so was a lot hotter. Didn’t eat much yesterday evening and had no time to eat anything on this so felt really bonked for the most part. Dangling off the back of the group towards the end.

Friday Aug 27, 2021 #

6 AM

Running 21:55 [2] 4.76 km (4:36 / km)
shoes: NB 880v11 (red)

Up.

Running 53:57 [4] 16.11 km (3:21 / km) +53m 3:18 / km
shoes: NB 880v11 (red)

10mile tempo on Rock Island Trail

Early start, up at 5:30 and left apartment at 6. Started with group 1. 9 of us initially but group was quickly whittled down to 6. I was guilty of pushing the pace a little bit in the early miles but tbf pace was only slightly quicker than prescribed. Gauson came along side on the bike around 4miles and told us to chill for a couple of miles just to re group. Started pressing things on again in the last 4km. All uphill from that point so things started to get a bit grindy. Group shrunk to 4 as a couple dropped at 8-9 miles. I nearly got distanced in the last mile but boys spared me which I was grateful for. Solid job for an undulating trail tempo in 24 degree heat and high humidity + mileage shoes.

Been told I’ve got low iron so hitting up the supplements. Apparently it’s nothing to be worried about but I’m told I may start to feel a lot better once they kick in so that’s something to look forward to.

Running 15:57 [2] 3.17 km (5:02 / km)
shoes: NB 880v11 (red)

Down.

4 PM

Gym 45:00 [0]

Intense session, got a lot done. Ice bath and normatecs after for that sweet sweet recovery.

Thursday Aug 26, 2021 #

6 AM

Running 1:00:08 [2] 13.53 km (4:27 / km) +83m 4:19 / km
shoes: Nike Structure 23

Easy miles with 4x200m on the track near the end. Put my xc spikes on for the strides, they felt quite nice actually. Lap button broken on my watch but was shifting quite well clocking around the 28sec mark. Got to credit Bradley for their recovery facilities, ice baths and normatec boots freely available 24/7. Made use today.

Wednesday Aug 25, 2021 #

6 AM

Running 1:24:06 [2] 19.3 km (4:21 / km) +135m 4:13 / km
shoes: New Balance 1080

Midweek medium-long with the team. didn't sleep amazingly last night so this was a bit of a grind. Didn't have time for any food or coffee before either and also probably didn't drink enough water. Last 20mins was definitely a struggle.

Tuesday Aug 24, 2021 #

7 AM

Running 22:18 [2] 4.86 km (4:35 / km) +31m 4:27 / km
shoes: New Balance 1080

Up.

Running 41:32 [4] 11.37 km (3:39 / km) +87m 3:31 / km
shoes: Adidas Boston 8

6 x 1mile (2' jog) av 5:02

On the grass at Detweiller Park. Hadn't been cut for a while so quite long, would liken it to KF, which definitely made things slower going. Fairly flat just a gradual drag for the first 500m of each rep. 25 degrees and 90% humidity at 7am, things you love to see. Jog ~300m in 2mins back to the start after every rep.

Started with the front group this week. Working well together but by the third rep I started to feel the heat. Never got too bad though. Last rep was definitely a grind but could tell everyone was hurting. Pretty solid job and 7 of us all together for the whole session so team is definitely looking strong. Nobody opted for a 7th rep so safe to say that we were all feeling the humidity. Two guys also chunned during/after the session, these boys are built different.

Running 17:16 [2] 3.19 km (5:25 / km) +69m 4:53 / km
shoes: New Balance 1080

Down.

2 PM

Gym 45:00 [0]

Gym. Get a lot more done than in the Edinburgh performance gym. Mainly because the gym coach scares the shit out of me.

C • And 2

5 PM

Running 28:32 [2] 6.11 km (4:40 / km) +41m 4:31 / km
shoes: Nike Structure 23

Double with George on the grass round Bradley Park. 32 degrees out, probably the hottest temperature I've ever experienced on a run. Didn't act as much of a recovery run as a result.

Sunday Aug 22, 2021 #

7 AM

Running 1:40:11 [3] 25.82 km (3:53 / km) +151m 3:46 / km
shoes: New Balance 1080

16 mile long run. Did 2 two big laps on the same roads as the fartlek. Big moo moo meadows vibes. Felt a bit naff to start so held back a bit. Stopped for a drink at half way which reenergised me. Started putting the hammer down with Danner on the second lap, ticking off some 3:30/40s. Hills started to catch up with me around 20km. Luckily bumped into Gauson in the van with 3 miles to go. Slammed some water and then put our heads down for home. Both of us walked in the last mile as 17 just felt like too much at that intensity.

Decent week all things considered. Not massive but didn’t session on Tuesday so that’s around 10km of volume missed. Going to start upping the volume next few weeks. Try kick around the 120km/week mark for the next few weeks and just see if I can keep the session high enough quality.

Saturday Aug 21, 2021 #

7 AM

Running 55:33 [2] 11.84 km (4:42 / km) +51m 4:36 / km
shoes: New Balance 1080

Recovery 7 and 4x20” strides at the end. Felt really tired when I woke up. Took the run really chilled, dropping to the back with Drew, Zack, Mick, Danner, Noah and Becker. Finally doing a proper chill run. Dog named Buchanan decided to run with us for a couple of miles aswell. Certified good boy.

Friday Aug 20, 2021 #

7 AM

Running 22:45 [2] 4.84 km (4:42 / km) +25m 4:35 / km
shoes: New Balance 1080

Up.

Running 39:07 [4] 11.37 km (3:26 / km) +62m 3:21 / km
shoes: Adidas Boston 8

Fartlek: 3x(4’,3’,2’) all off 90’’

First session with the boys. Out in the middle of nowhere somewhere in Indiana. Went out to a really nice dirt road loop. Undulating and loose gravel do not a fast surface and paces all over the place because of hills. Gauson told me to set off with the second group, ngl was a bit annoyed but he explained he wanted me to start easy because of illness last week. Was told I could up it if I felt good after the first set. Broke away with Wian (South African sophomore) after the first set and started hunting down the front group. Ended up going slightly faster than the front group so pretty pleased with that. Felt good, legs a bit tired but breathing felt very easy.

C • Annoyed 3

Running 16:10 [2] 3.48 km (4:39 / km) +20m 4:31 / km
shoes: New Balance 1080

Down. Will probably double later and then have a very chill day tomorrow.

4 PM

Running 17:35 [2] 3.91 km (4:30 / km)
shoes: New Balance 1080

Tiny double to shake the legs out. Outrageously hot and got dropped by the pack lol.

Thursday Aug 19, 2021 #

7 AM

Running 54:17 [2] 12.2 km (4:27 / km) +54m 4:21 / km
shoes: New Balance 1080

Easy with 4x200m on the track. Bit of a shock to the system. Did 29,27,28,29, so shifting ok in mileage shoes but felt hard. Also felt really grim for the first 10mins of this. Felt better after the strides. Probs won’t double, off on a 3 day “camp” now so will probably still hit around 110km for the week anyway.

Wednesday Aug 18, 2021 #

6 AM

Running 1:25:55 [2] 19.61 km (4:23 / km) +74m 4:18 / km
shoes: New Balance 1080

Oh my lord that was an early one. Only managed around 5.5-6 hours sleep, which isn’t terrible tbh. Whole team out along the Peoria Heights cycle path. Crushing easy on the way out. I was the only one doing 12 miles (others did 10 or 14) but luckily bumped into a couple of first years on the way back so wasn’t solo. Felt pretty decent towards the end. Definitely on the other side of this illness. Lots of running on tarmac so do need to be careful but I hear tomorrow’s run will be properly chill.

Tuesday Aug 17, 2021 #

7 AM

Running 43:32 [2] 10.09 km (4:19 / km) +42m 4:14 / km
shoes: New Balance 1080

Chill one with Will and Hando along rock island whilst the boys did their tempo. Sat it out just to give the body another day of rest after illness, felt much better though.

6 PM

Running 21:35 [2] 4.83 km (4:28 / km) +30m 4:20 / km
shoes: New Balance 1080

Little double with George. Nothing to report other than some fairly terrible heart burn for the first couple of km.

Sunday Aug 15, 2021 #

Note
(sick)

Daily spangled now. Tonsil looks really infected so will have to go docks. Bad headache and switching between hot and cold.

On a positive, quite happy I managed to stick out the long run this morning considering an obvious underlying illness.

9 AM

Running 1:38:02 [2] 25.74 km (3:49 / km) +91m 3:45 / km
shoes: New Balance 1080

16 mile long run out and back along the Rock Island Trail. Really nice trail, will be great for doing tempos along. Started in a massive group and tbh, felt quite bad. Turned at half way feeling better so decided to go with the surge in pace. Started dropping some low 3:30s/ high 3:20s, which felt good initially, but at 20km I started really feeling the heat and pace. Decided to let the three other boys go. Cruised it in, still at sub 4s. Felt rough. Have had an infected tonsil the last few days so that could explain the sluggish feels. Feel aright now though, and does feel good to get such a naughty run under the belt.

Saturday Aug 14, 2021 #

9 AM

Running 1:13:48 [2] 16.81 km (4:23 / km) +148m 4:12 / km
shoes: New Balance 1080

Decent one with a few more boys from the team. Seem like a good bunch of lads. Interesting route, along some weirdly quiet main roads. Some small hills in there which I appreciated. All felt chill until last 10mins when the boys started upping the pace. Had to go with as didn’t know the way home. Dropped a 4 flat up the last hill Which I didn’t appreciate in the heat. Hopefully can persuade some other boys to drop back with me in future.

Friday Aug 13, 2021 #

9 AM

Running 39:21 [2] 9.0 km (4:22 / km) +9m 4:21 / km
shoes: New Balance 1080

Morning miles round west Peoria with George. That will probably be all for now.

Thursday Aug 12, 2021 #

7 AM

Running 40:26 [2] 8.84 km (4:34 / km) +79m 4:23 / km
shoes: Nike Structure 23

Morning miles with George. After yesterday’s tarmac fest, we decided to take some initiative and look for some grass. Luckily Bradley Park was just 1km down the road. Surprisingly nice place to run. More surprised that none of the boys run here.

6 PM

Running 23:31 [2] 5.38 km (4:22 / km)
shoes: New Balance 1080

Easy evening miles solo round campus. Nice quiet streets, fairly enjoyable. Came out a winner from the whole shoe situation. Got given a pair of 1080s for now and they will order me another pair of 880s, so basically get another pair of shoes free.

Wednesday Aug 11, 2021 #

8 AM

Running 1:25:37 [2] 18.52 km (4:37 / km) +99m 4:30 / km
shoes: Nike Structure 23

Medium long round Peoria with a couple of lads from the team (Matt and Noah). Tropical thunderstorm throughout, which I would take every day over the heat and humidity (still fooking hot and humid).

First impressions of Peoria: Better than expected, definitely some rough parts of the city but I now know where they are. Also some very nice parts aswell. A lot more hills than expected, not exactly hilly but not like the pan flat land that I expected. Quite a lot of tarmac running but apparently there are golf courses which you can do laps of. Uni campus is pretty nice and facilities are naughty. Got a kit drop today, sadly my shoes didn’t fit :(.

Tuesday Aug 10, 2021 #

7 AM

Running 36:10 [2] 8.01 km (4:31 / km)
shoes: Nike Structure 23

Easy one from the motel. Round some surprisingly nice woods. Saw bamby which was great. Pre- another day of travel, finally got to Peoria and was greeted with a sleep on the floor of a completely unfurnished flat.

Monday Aug 9, 2021 #

5 PM

Running 47:38 [2] 10.41 km (4:35 / km) +13m 4:33 / km
shoes: Nike Structure 23

Long day of travel. Honestly didn’t think I’d be running today (or even tomorrow). Staying overnight in Chicago so went for a jaunt down the river with George. Weird conditions, quite warm but the humidity was the real killer. Equivalent to running at midnight UK time so all things considered, didn’t feel too bad. Will probably take me a few days to fully settle. Everything is very different over here. ngl shitting myself a wee bit. Also very exciting so emotions are a bit fucked up atm.

Sunday Aug 8, 2021 #

10 AM

Running 1:35:38 [3] 22.82 km (4:11 / km) +256m 3:58 / km
shoes: Nike Structure 23

SLR round bathampton and claverton down in the pissing rain. Nice pick up along the canal on the way home aswell. Off to the states tomorrow morning so probably not going to run for the next couple of days as got lots of other things to sort out.

PB mileage week.

Saturday Aug 7, 2021 #

9 AM

Running 10:54 [2] 2.19 km (4:59 / km)
shoes: Nike Structure 23

Up.

Running 15:49 [5] 5.0 km (3:10 / km) +46m 3:01 / km
shoes: Adidas Boston 8

Bath Skyline Parkrun

Great to be back at a parkrun. Love this course, don't need to think about running fast times as all off-road, twisty and hilly, so can just focus on giving it beans. Happy enough with the effort, went fairly hard but kept it measured. Probably one of the hardest sustained efforts I've done since racing last winter, so happy to feel smooth.

Cheeky course PB shaving around 45 second off the old one. Could probably take 15-20 second off this time if I gave it absolute full berries but probably no more than that. Think I got the course record, but more importantly binned Nathans time from last week ;)

Running 3:54 [2] 0.65 km (6:00 / km)
shoes: Nike Structure 23

Jog around.

Running 15:00 [4] 4.16 km (3:36 / km) +30m 3:29 / km
shoes: Nike Structure 23

Little bit of werk post-parkrun. 4x3' (1') @ tempo. Just cruising along keeping things comfy. All paces between 3:10-3:20/km.

Running 13:07 [2] 2.27 km (5:47 / km)
shoes: Nike Structure 23

WD shuffle with Ro.

Friday Aug 6, 2021 #

10 AM

Running 1:07:48 [2] 15.2 km (4:28 / km) +180m 4:13 / km
shoes: Nike Structure 23

Morning jaunt round the lanes. Hammering it down when I woke up but managed to find a gap in the storm.

Thursday Aug 5, 2021 #

10 AM

Running 58:56 [2] 13.22 km (4:27 / km) +153m 4:13 / km
shoes: Nike Structure 23

Loop out along the bridleway and back across the fields. Ran into a couple of herds of cows which required some minor convolutions. Don’t think I ate enough yesterday so felt extremely bonky at points.

3 PM

Running 35:42 [2] 7.01 km (5:06 / km) +93m 4:47 / km
shoes: Nike Structure 23

Easy double with Roanne. Exceedingly moist, but that failed to buffer the enjoyment.

Wednesday Aug 4, 2021 #

9 AM

Running 41:18 [2] 9.01 km (4:35 / km) +85m 4:23 / km
shoes: Nike Structure 23

Pre-drive home hermitage with Max. Last run in Edinburgh. Don’t cry because it’s over, smile because it happened.

7 PM

Running 38:13 [2] 8.56 km (4:28 / km) +106m 4:12 / km
shoes: Nike Structure 23

Back home for a few days before flying out. Started the run with Roanne. Bit of a grind with some heavy post-drive leg ligma.

Tuesday Aug 3, 2021 #

6 PM

Running 54:40 [2] 11.26 km (4:51 / km) +260m 4:21 / km
shoes: Nike Structure 23

In Edinburgh for the evening. Last time here for a while so decided to head up the seat. Fairly steady effort on the climb but otherwise chill. Bumped into George on the meadows so did a lap with him, nice little catch up.

Monday Aug 2, 2021 #

11 AM

Running 12:46 [2] 2.51 km (5:05 / km)

Up.

Orienteering 49:01 [4] 6.42 km (7:38 / km) +182m 6:41 / km

SSD Day 2 - 11th

Well at least I finished today. Really enjoyed it. Quite solid orienteering for the most part but made 2 seizable mistakes loosing me a total of about 4mins. Gave up after my second mistake at the end, highlighting my terrible mental game.

Running 12:55 [2] 2.55 km (5:04 / km)

Down.

Sunday Aug 1, 2021 #

1 PM

Running 10:26 [2] 1.63 km (6:24 / km) +108m 4:48 / km

Up.

Orienteering 47:58 [4] 7.58 km (6:20 / km) +327m 5:12 / km

SSD Day 1 - DNF

First O in 18 months. Honestly was a lot better than expected. Felt absolutely terrible and slow running through the terrain but looking back at the splits, I was actually one of the fastest out there. Stomach was in pieces from the off but decided to push through. Approaching 10 I was a little bit higher on the slope then I though. Saw Finlay up ahead and mistook a couple of features for ones lower down the slope. Approached what I through was 10 just behind Finlay. Arrived and realised I had hit 11. Bolted down the slope, tripped up, almost shat myself (literally), then just lost my head. Sat down for a bit. Then saw Tam (who was also having a bad day) approaching. Jogged a couple of controls with him but decided to call it and walk in as bowels were really starting to turn.

Was in contention at control 9 and was heading for a finish time of around 65mins. Although that being said the wheels definitely had the potential to fall off so maybe a good thing for me to stop whilst I was ahead ;)

Orienteering 14:45 [2] 1.55 km (9:31 / km)

Jogging 11-12-13 with Tam. Good little catch up x

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