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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Peds

In the 31 days ending Dec 31, 2019:

activity # timemileskm+mload
  Running27 28:34:20 198.36(8:39) 319.23(5:22) 5864825.3
  S+C9 8:50:0079.5
  Spinning4 2:25:0026.3
  Cycling3 1:45:0018.3
  Swimming2 1:00:00 1.55(38:37) 2.5(24:00)12.0
  Orienteering1 28:53 3.56(8:07) 5.73(5:02) 12225.4
  Total42 43:03:13 203.47 327.46 5986986.8
averages - weight:65.9kg

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Tuesday Dec 31, 2019 #

10 AM

Running 1:11:36 intensity: (7:00 @1) + (25:00 @2) + (16:36 @3) + (22:00 @4) + (1:00 @5) 14.62 km (4:54 / km) +129m 4:41 / km
ahr:153 max:181

Had to get the Tuesday session done this morning. Went for a slightly shorter and mentally easy one, although accidently very similar to Saturday, ah well.

15 tempo at 3:45s
5 x 2mins (1:30) at 3:31, 29, 23, 17, 11.
Then finished off with 2 x 30s at 2:44, 56.

Felt alright and worked into it nicely.

Monday Dec 30, 2019 #

10 AM

S+C 1:00:00 [1]

Standard gym.
11 AM

Running 28:39 intensity: (8:39 @1) + (20:00 @2) 4.78 km (6:00 / km) +107m 5:23 / km

Post gym plod up home.

Sunday Dec 29, 2019 #

Note

Last 8 weeks (since the OMM) have gone almost perfectly to plan. Time to ease things down a little next week leading into Spain.
8 AM

Running 1:53:21 intensity: (8:21 @1) + (34:00 @2) + (1:00:00 @3) + (11:00 @4) 19.41 km (5:50 / km) +600m 5:03 / km
ahr:151 max:176

Sunday group run starting from Martin's house. Nice big group, including special guests Holly Page and Tom Owens. Lots of places I'd not been before which was cool. They were all doing a longer run so I left them at Gibson Mill and came down the valley to Hebden.

Saturday Dec 28, 2019 #

8 AM

Running 16:11 intensity: (5:00 @1) + (8:00 @2) + (2:11 @3) + (1:00 @4) 2.93 km (5:31 / km) +42m 5:09 / km
ahr:140 max:171

WU

Running 18:21 intensity: (1:30 @3) + (5:30 @4) + (11:21 @5) 4.93 km (3:43 / km) +86m 3:25 / km
ahr:178 max:189

Halifax Parkrun.

Plan was to tempo it, but then ended up at the front with a similar speed guy. Was having to work a bit on the hills but would get a gap on the descents. 7 hills in total, 4 times up the big one and 3 up the smaller one which isn't ideal but then it is also a bit short. Together at the bottom of the last hill and I managed to kick and take my first parkrun W. Lovely.

Running 13:00 intensity: (30 @2) + (4:00 @3) + (7:30 @4) + (1:00 @5) 3.02 km (4:18 / km) +12m 4:14 / km
ahr:166 max:179

4 x 2mins (1:30) post-parkrun.

3:29, 30, 27, 33. Bit of a struggle.

Running 15:32 intensity: (1:00 @1) + (10:52 @2) + (3:40 @3) 2.57 km (6:03 / km) +21m 5:48 / km
ahr:145 max:152

WD

Friday Dec 27, 2019 #

11 AM

S+C 1:00:00 [1]

Felt pretty drained, just going through the motions.
Gym was closed yesterday so shifted it to today.
2 PM

Cycling 45:00 intensity: (20:00 @1) + (25:00 @2)

Standard loop, 15k, +300m

Thursday Dec 26, 2019 #

12 PM

Running 1:00:00 intensity: (4:00 @1) + (13:00 @2) + (40:00 @3) + (3:00 @4) 12.35 km (4:51 / km) +191m 4:30 / km
ahr:153 max:172

Down to the cycle path and canal for some steady 4.10s - 20s, the type of pace people fitter than myself would be able to call a raz. Then back up the hill and finished with 6 x 20s (1:30) hill sprints. Legs felt quite good.
C • That 6

Wednesday Dec 25, 2019 #

12 PM

Running 35:49 intensity: (28:00 @1) + (7:49 @2) 5.9 km (6:04 / km) +98m 5:36 / km
ahr:127 max:141

Christmas jog up Blackstone Edge with Dad.

Running 9:11 intensity: (1:00 @1) + (8:11 @2) 1.92 km (4:47 / km) +10m 4:40 / km
ahr:138 max:151

Dad forgot his watch so saved the run so he could use the gpx then went and made it up to 45.
6 PM

Spinning 45:00 [2]

In the garage. Had a great time bopping away to some tunes, could've happily carried on.

Tuesday Dec 24, 2019 #

4 PM

Running 1:23:44 intensity: (7:00 @1) + (22:00 @2) + (21:44 @3) + (27:00 @4) + (6:00 @5) 17.13 km (4:53 / km) +96m 4:45 / km
ahr:157 max:182

8min reps are getting way too trendy these days ;)

3 x 9mins, 2 x 3mins (all 2mins)
3:53, 50, 51, 32, 23 at
163, 72, 75, 73, 74

Brearley Fields for the 9s and the cricket pitches for the 3s, same as last week, except I went clockwise this time. Felt alright and let it rip slightly on the last one.

Monday Dec 23, 2019 #

1 PM

Running 36:54 intensity: (23:14 @1) + (13:40 @2) 6.59 km (5:36 / km) +81m 5:17 / km
ahr:128 max:143

With Dad round the woods from the grandparents' old house. Nice and easy.
7 PM

S+C 1:00:00 [1]

Started off alright with spin class music but then once that ended it was radio 1's 'Power down' playlist which started to send me to sleep.

Sunday Dec 22, 2019 #

10 AM

Running 1:44:10 intensity: (7:00 @1) + (33:00 @2) + (1:01:40 @3) + (2:30 @4) 16.44 km (6:20 / km) +675m 5:15 / km
ahr:150 max:168

SLR out to Blackshaw Head and back basically. Lots of slow muddy bits but nice to explore somewhere new.

Saturday Dec 21, 2019 #

8 AM

Running 17:31 intensity: (3:00 @1) + (12:00 @2) + (2:31 @3) 3.38 km (5:11 / km) +46m 4:51 / km
ahr:141 max:172

WU

Running 17:43 intensity: (2:43 @4) + (15:00 @5) 5.11 km (3:28 / km) +62m 3:16 / km
ahr:178 max:184

Burnley Parkrun.

Hmm, could bang on about the long course, sub optimal conditions and hilliness, but thought I'd be a touch fitter than this. Went off pretty hard with the downhill start but was working hard quite early on and popped a bit from 3-4k. Felt quite grim.

Running 16:42 intensity: (20 @2) + (4:22 @3) + (10:30 @4) + (1:30 @5) 4.24 km (3:56 / km) +29m 3:49 / km
ahr:168 max:179

4 x 3mins (1:30) post parkrun.

Was not looking forward to this but then at the finish a guy who finished near me asked if anyone wanted to do some 3min reps which was a god send. Danny Collinge I think. Made them so much better quality than if I'd been solo.

3:29s, 16, 34, 19
Slightly uphill/downhill.

Running 12:37 intensity: (9:00 @2) + (3:37 @3) 2.21 km (5:43 / km) +6m 5:38 / km
ahr:143 max:155

WD

Friday Dec 20, 2019 #

12 PM

Swimming 30:00 [1] 1.25 km (24:00 / km)
(rest day)

Water was oddly warm, like swimming through soup.

Thursday Dec 19, 2019 #

10 AM

S+C 1:00:00 [1]

Standard stuff.
11 AM

Running 59:51 intensity: (15:00 @1) + (36:00 @2) + (7:00 @3) + (1:51 @4) 11.28 km (5:18 / km) +177m 4:55 / km
ahr:140 max:172

Along the canal to Luddenden, back on the cycle path then 6 x 20s (~1:30) to finish which were good to get the legs moving as they were feeling pretty dead post gym. Kept it easy today rather than steady to sort of counteract last Sunday and also freshen up a tad for a probable Parkrun on Saturday.

Wednesday Dec 18, 2019 #

11 AM

Running 50:49 intensity: (7:49 @1) + (33:00 @2) + (10:00 @3) 8.28 km (6:08 / km) +260m 5:18 / km
ahr:140 max:155

Tired, but legs again fairly solid and niggle free. All going quite nicely until I bashed my shin on a stile near the end, hopefully it's less sore than last time.
5 PM

Spinning 40:00 [1]

In the garage, tunes in, had an absolute whale of a time.

Tuesday Dec 17, 2019 #

4 PM

Running 1:21:12 intensity: (8:06 @1) + (32:00 @2) + (12:06 @3) + (25:00 @4) + (4:00 @5) 16.63 km (4:53 / km) +99m 4:45 / km
ahr:153 max:180

Had been dreading this a bit all day - L knee wasn't feeling quite right, bad session on Saturday and tiredness from Sunday all on my mind.

Went down to Brearley Fields, pretty similar to KF although flatter, but with 1/3 of a loop in some tussocks. Similar bogginess.

3 x 8mins (2), 2 x 4mins (1)
3:55, 54, 52, 35, 33 at
165, 70, 73 72, 74

Naughtily moved to the outside of the cricket pitches for the 2 x 4mins for some firmer grass which was nice for some more encouraging paces. Knee was fine.

Monday Dec 16, 2019 #

11 AM

Running 30:11 intensity: (11:00 @1) + (17:11 @2) + (2:00 @3) 5.17 km (5:50 / km) +120m 5:14 / km
ahr:135 max:159

Down to the community centre to check out the gym. Tired, but legs fairly solid.
3 PM

S+C 1:00:00 [1]

Good stuff, community centre has everything needed.
C • Does it have 2

Sunday Dec 15, 2019 #

12 PM

Running 1:41:04 intensity: (2:00 @1) + (6:00 @2) + (26:04 @3) + (1:07:00 @4) 17.51 km (5:46 / km) +326m 5:17 / km
ahr:165 max:178

CVFR 90min xmas score.

Classically just went for them all and failed miserably. HR always seems weirdly high for the effort when orienteering (not that this really counts) but yeah, harder than it should've been, but then I did a bit less hard running yesterday than I should have. This was very enjoyable up until I hit some grim snowy tussocks and heather and realised I was quite late, less enjoyable after that.

Saturday Dec 14, 2019 #

11 AM

Running 52:36 intensity: (2:00 @1) + (14:00 @2) + (20:36 @3) + (12:00 @4) + (4:00 @5) 10.27 km (5:07 / km) +86m 4:55 / km
ahr:156 max:179

Down to the cycle path for a session, gravel/dirt, bit muddy and slippy but not too bad. Plan was 15 tempo and then 6 x 2mins, but felt awful from the get go. In the end I did:
10 tempo at 3:55s
4 x 1:30 (1:30) at 3:30 - 40s
but getting slower and called it a day. A few factors to put it down to, the grim weather for a start, but also could well be very close to the brink of illness, all that shaking hands with old people yesterday maybe. Ah well, I'm not injured, on we go

Friday Dec 13, 2019 #

9 PM

Note
(rest day)

Busy day of funeraling, socialising and eating. Was only going to be a 30 XT anyway.

Thursday Dec 12, 2019 #

8 AM

S+C 50:00 [1]

DIY stuff at home. Managed to follow the usual routine pretty well minus the heavy hip thrusters.
11 AM

Running 1:00:00 intensity: (4:00 @1) + (10:00 @2) + (39:00 @3) + (7:00 @4) 12.43 km (4:50 / km) +207m 4:27 / km
ahr:155 max:176

Down to the cycle path and canal for about half an hour of steady ~4.15s. Finished up with 6 x 20s (~1:30) hill sprints.

Wednesday Dec 11, 2019 #

3 PM

Running 45:28 intensity: (15:00 @1) + (23:00 @2) + (7:28 @3) 6.72 km (6:46 / km) +251m 5:42 / km
ahr:139 max:158

Easy Stoodley Pike, moors really wet.

Spinning 30:00 [1]

Old school turbo in the garage, straight after the run

Tuesday Dec 10, 2019 #

5 PM

Running 1:23:57 intensity: (12:30 @1) + (34:27 @2) + (8:00 @3) + (26:30 @4) + (2:30 @5) 16.95 km (4:57 / km) +85m 4:50 / km
ahr:151 max:179

Last KF of the semester
3 x 7 (1:30), 2 x 5 (1)
3:53 55, 58, 55, 58
At 169, 72, 72, 71, 73

Worst conditions there's been, could really have done with 15s (or bigger) instead of 12s, slipping all over the place. Feel like I couldn't really get the HR up as I just couldn't get the legs moving. Super windy too. Ah well still solid work.

Monday Dec 9, 2019 #

3 PM

Running 36:02 intensity: (15:00 @1) + (15:00 @2) + (6:02 @3) 6.51 km (5:32 / km) +105m 5:07 / km

Up to the Crags for a little film shoot with Dan for the SU Ball video. EUOC will look like a bit of a one man band but I did give everyone the opportunity and no one came :(
5 PM

S+C 1:00:00 [1]

Gym.
Good sesh, squat DOMS incoming at a rate of knots. Last one of the semester so will need to try and find a gym at home asap

Sunday Dec 8, 2019 #

7 AM

Running 1:37:01 intensity: (26:31 @1) + (36:30 @2) + (34:00 @3) 14.38 km (6:45 / km) +673m 5:28 / km
ahr:141 max:165

So this time last year, after Easts XC, it was cold and I was pushed for time with exams looming, so I decided to do my long run round Mortonhall. It broke my achilles, and so today I made sure I got myself to the Pentlands.

The weather was pretty horrible to start off with and by the top of the first steep section on Allemuir it was driving spiky rain/sleet. Still quite dark too and so decided I was being really quite stupid and bailed. Went down and round a cool golf course and across towards Bonaly, at which point the rain stopped and so decided to head back into the hills. Super windy which was quickly cooling me down so changed into the big ski gloves I'd used for cycling, which stayed on the rest of the time but hands did stay at a good temperature. Rest of it was uneventful and strong tailwind helped massively coming back up Capelaw and Allemuir.

Cycling 30:00 [1]

To/from Hillend.

Saturday Dec 7, 2019 #

1 PM

Running 15:49 [2] 3.23 km (4:53 / km)

WU, forgot my HRM

Running 31:32 intensity: (16:32 @4) + (15:00 @5) 8.71 km (3:37 / km) +90m 3:27 / km

East Champs XC.

There was a little bit of hype around me vs Paul but I think I'd lost the battle before we started as I didn't have the same deep down belief I could win like with Dan at Braids, and not the same motivation really either. Started fast but settled down quick and let a lot of people past over the first lap and Paul got a gap. Similarly to Stirling I went from chilling to dying without ever going through a stage of putting the burners on. Big urge to drop out after 2 laps especially when I saw Eddie on the sidelines but plodded on and had a fairly horrible last lap getting scared of Dan A closing in. Held him off just about and finished 20s down on Paul. Course was v fun on the first lap but pretty grim by the last lap. Hamstrings/glutes really tight by the last lap too, probs from back squats. Ah well fairly solid shift, on we go.

Running 16:26 [2] 2.88 km (5:43 / km)

WD

Friday Dec 6, 2019 #

3 PM

Spinning 30:00 [1]

Standard. Still no sauna :(

Thursday Dec 5, 2019 #

7 AM

S+C 1:00:00 [1]
weight:65.9kg

Gym.
Tried coffee again and felt a bit dead, definite correlation, probable cause
7 PM

Running 13:20 intensity: (4:00 @1) + (7:20 @2) + (2:00 @3) 1.98 km (6:45 / km) +100m 5:23 / km
ahr:136 max:154

WU with Andy

Orienteering 28:53 intensity: (12:53 @3) + (13:00 @4) + (3:00 @5) 5.73 km (5:02 / km) +122m 4:33 / km
ahr:167 max:181

FwtN at Braids.
Good battle with Davina and Andy with King Tam up the road. Windy but really good fun, nabbed 2nd.

Running 11:25 intensity: (4:00 @1) + (5:25 @2) + (2:00 @3) 1.93 km (5:56 / km) +35m 5:26 / km
ahr:136 max:158

WD

Wednesday Dec 4, 2019 #

7 AM

Swimming 30:00 [2] 1.25 km (24:00 / km)

Last one of the semester, pleased with how I've stuck with it so went to Lidl bakery after #treatyoself
6 PM

Running 45:01 intensity: (25:00 @1) + (17:00 @2) + (3:01 @3) 8.31 km (5:25 / km) +80m 5:10 / km
ahr:135 max:166

Low on motivation so took some tunes with me which I only do when I have to, but in thinking about that forgot my headtorch again. Still, explored a new route out the hospital and then went and explored a dark Braidburn Park, which I think I'll return to, was nice. Then afterwards, whilst stretching my calves on the step outside the flat door, as I do, I realised this wasn't my flat door and had miscounted and come to the 4th floor. I think my brain has reached a consistency of scrambled egg.

Tuesday Dec 3, 2019 #

5 PM

Running 1:24:14 intensity: (27:00 @1) + (18:00 @2) + (11:44 @3) + (24:00 @4) + (3:30 @5) 17.82 km (4:44 / km) +83m 4:37 / km
ahr:147 max:182

4 x 6, 2 x 4 (1)
3:40, 44, 45, 43, 44, 37
At 160, 169, 71, 74, 73, 76

Went and forgot my headtorch so borrowed one from Eddie but it was a bit useless. Managed to avoid breaking my ankle, put in the odd surge to catch a torch-bearing friend. Good sesh though, still v muddy but not quite as bad.
C • Break an ankle... 2
C • Useless 2

Monday Dec 2, 2019 #

7 AM

Running 32:03 intensity: (25:00 @1) + (7:03 @2) 5.93 km (5:25 / km) +26m 5:18 / km
ahr:128 max:146

MMMM, bumped into Felix which was nice. Legs feeling good.
5 PM

S+C 1:00:00 [1]

Gym.
We have reached the squats, and Arnold press too to satisfy the all important biceps-in-the-mirror element

Sunday Dec 1, 2019 #

7 AM

Running 1:35:18 intensity: (25:00 @1) + (35:00 @2) + (35:18 @3) 14.81 km (6:26 / km) +774m 5:06 / km
ahr:142 max:168

Pentlands. Got to Allemuir just before sunrise which was the aim and then enjoyed some lovely views as the sun came up. Experimented with just a couple bits of toast rather than a proper bowl of porridge beforehand and didn't bonk too hard which was good, took a gel but didn't use it. Left hand got really cold but right hand was fine which was the same in the session yesterday, I wonder if your body knows you're right-handed and prioritises it, hmm.

9 days to go, crunch time
C • Cold hand 5

Cycling 30:00 [1]

To/from Hillend. Got brainfreeze on the way back which was unpleasant.

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