Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nobs

In the 7 days ending Jul 26, 2020:

activity	#	time	miles		km		+m
Running	6	5:36:21	40.01	(8:24)	64.39	(5:13)	1547
Orienteering	1	58:30	6.26	(9:21)	10.07	(5:49)	56
Spinning	1	30:00
Total	7	7:04:51	46.27		74.46		1603

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Sunday Jul 26, 2020 #

12 PM

Running 2:04:00 [2] 19.31 km (6:25 / km) +1120m 4:59 / km
shoes: Inov8 X-Talon 230

Corker of a long run in the Penlands with Tom, Grace and Pete. Just doing the skyline from Castlelaw and then heading back after Bells. Took Turnhouse and Bells fairly steady but the other climbs were chill. Moving along at sub 3hour skyline pace which was very nice to see. All the troops feeling strong today.

Saturday Jul 25, 2020 #

1 PM

Running 5:17 [2] 1.0 km (5:17 / km)
shoes: Inov8 X-Talon 230

Up.

Orienteering 58:30 [3] 10.07 km (5:49 / km) +56m 5:39 / km
shoes: Inov8 X-Talon 230

Tentsmuir orienteering with Tom and Grace. Taken pretty steady, some point's going quite hard and others easing off a bit but overall going about 75% race pace. A lot more skog than anticipated (probably due to it being summer and the map being made in winter, which was a big big shock to the system. Nav was generally alright just struggling to get moving in the terrain. Absolutely could not drop Grace as hard as a tried and felt fairly spangled by the end #humbled. HR outrageously high but think that was just the body going into shock! I had fun today, good to pull on the old mesh top and baggies.

Running 5:45 [2] 1.0 km (5:45 / km)
shoes: Inov8 X-Talon 230

Down.

Friday Jul 24, 2020 #

10 AM

Running 10:02 [2] 2.02 km (4:58 / km)
shoes: Saucony Triumph iso 5

Up.

Running 7:14 [5] 2.4 km (3:01 / km)
shoes: Adidas Boston 8

Failed 5km TT attempt.

As a wise man once said, "you win some you lose some." Felt up for it today, wasn't particularly nervous and was confident I could go sub 15 without too much bother. Think I just underestimated how much 3:00/km would hurt. Went through the first km slightly quick (2:57). Aimed to run a 3 flat for the next km but already started to feel tough. Ran a 3:03 so was exactly 6mins through 2km. Felt a lot more sluggish than I'd planned at this point, tried upping it the next lap to get back on pace but ended up running a 74lap (3:05 pace), so called it a day. Weak mentally but I know I'm in shape to do it. Will probably leave it a while and wait for some boys to do it with. Bloody hard mentally doing this on a track. Anyway, no excuses, didn't have the legs today.

C • I 5

Running 11:23 [3] 2.86 km (3:59 / km)
shoes: Saucony Triumph iso 5

Pacing Ro through 4x600. Ticking off some nice 3:30s, she's running really well! Nice steady effort for me.

Running 7:23 [4] 2.03 km (3:38 / km)
shoes: Saucony Triumph iso 5

Pacing Todge through 3x600, again he's moving very nicely indeed! Hitting low 3s pace so was a nice little spin out after the effort earlier. Nice to do anyway feels like I've done some work today at least.

Running 9:48 [2] 2.01 km (4:53 / km)
shoes: Saucony Triumph iso 5

Down.

Thursday Jul 23, 2020 #

12 PM

Running 47:12 [1] 7.8 km (6:03 / km) +199m 5:22 / km
shoes: Saucony Triumph iso 5

Crags shuffle with Lucy and Ro + 4x20' strides. Only planned 20' round the meadows but this was properly chill so doesn't really matter.

Wednesday Jul 22, 2020 #

9 AM

Running 1:00:00 [2] 12.74 km (4:43 / km) +228m 4:19 / km
shoes: Saucony Triumph iso 5

Easy pre-breakfast hour round B&B. Raining for the whole run so got pretty soaked but enjoyed the damp green feels going through hermitage. Surprising amount of people out considering the state of the weather, many doggos as well. Great to see.

7 PM

Spinning 30:00 [1]

Uber shift which I wouldn't normally log. But Max and myself weren't getting any deliverys so we decided to go for a little offroad adventure. Max flexing his cyclo-cross tekkers every now and again. Included a trip up the bog, which was a first on a bike.

Tuesday Jul 21, 2020 #

10 AM

Running 10:00 [2] 2.0 km (5:00 / km)
shoes: Saucony Triumph iso 5

Up.

Running 28:02 [4] 7.21 km (3:53 / km)
shoes: Adidas Boston 8

Track: 2800m(4’), 1600m(3’), 1200m(2’), 600m

Solo today although had Tom and Max sessioning at the same time so that was good for motivation. Hit the paces I wanted to hit although the first 2800m rep felt harder than I would have liked. Mile felt decent but then started to hurt after that. Good to get some more 5k and sub 5k pace work under the belt.

2800m in 8:52 (3:10/km)
1600m in 4:40 (2:55/km)
1200m in 3:27 (2:51/km)
600m in 1:37 (2:41/km)

C • Shape 3

Running 10:15 [2] 2.01 km (5:06 / km)
shoes: Saucony Triumph iso 5

Down.

Monday Jul 20, 2020 #

Note
(rest day)

Did a little Uber shift.

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