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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ba-ba

In the 30 days ending Apr 30, 2020:

activity # timemileskm+mload
  Running - Road21 20:03:26 148.05(8:08) 238.27(5:03) 40062307.4
  Running - Trail10 19:01:54 126.3(9:02) 203.27(5:37) 69602479.7
  S&C1 10:00
  Orienteering - Urban1 1:589.8
  Total30 39:17:18 274.36 441.53 109664796.9
  [1-5]30 39:07:18
averages - sleep:8 rhr:40 weight:74kg

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Thursday Apr 30, 2020 #

4 PM

Running - Road 59:15 intensity: (50:00 @2) + (9:15 @3) 11.43 km (5:11 / km) +274m 4:38 / km
slept:7.5 shoes: SLAB sense pro Kermit flippers

Same but different

Wednesday Apr 29, 2020 #

5 PM

Running - Road 59:51 intensity: (9:51 @1) + (50:00 @2) 11.1 km (5:24 / km) +292m 4:46 / km
slept:8.0 shoes: SLAB sense pro Kermit flippers

Easy monument variations

S&C 10:00 [0]

Tuesday Apr 28, 2020 #

5 PM

Running - Road 15:13 intensity: (5:00 @1) + (9:13 @2) + (1:00 @3) 3.19 km (4:46 / km) +15m 4:39 / km
slept:8.0 shoes: NB Vazee Rush

Chilly but dry. Think the 2 days off have done me good.
6 PM

Running - Road 13:00 [1] 2.35 km (5:32 / km) +14m 5:23 / km
shoes: NB Vazee Rush

Speckling my shorts with yellow across the rape fields

Running - Road race 39:59 [5] 11.26 km (3:33 / km) +46m 3:29 / km
shoes: NB Vazee Rush

40min tt. This week our teams are drawn together so I faced off against Mikey A aka No 1 aka Dad. Lost by 0.02 miles!
Bit of a struggle but felt a bit looser and able to push towards the end.
So this is what 75min hm pace feels like.

Sunday Apr 26, 2020 #

Note
slept:9.5 (rest day)

Is an easy week an easy week when you do similar mileage/time/climb but in 2 fewer days?

Saturday Apr 25, 2020 #

5 PM

Running - Road 48:27 [1] 8.89 km (5:27 / km) +91m 5:11 / km
slept:7.0 shoes: NB 1080 #1

Recovery to forage some wild garlic

Friday Apr 24, 2020 #

9 AM

Running - Trail long 4:54:19 [2] 51.06 km (5:46 / km) +1352m 5:05 / km
slept:9.0 shoes: La Sportiva Akasha 1

Day off as meant to be fun bussing to Mournes. Did everything I can see from the house. Cliff Rigg, Roseberry, CCM, Baysdale climb, Urra moor, Cleveland Hills then back via the quorn factory. Saw couple of small adders on the Baysdale road, a couple of Rigbys on Newton Moor and a Hannah coming off Captain Cook's.

Struggled a bit over the Cleveland hills, maybe didn't drink enough beforehand as the tap at Lordstones saved me coming back. Should really do a decent 5h or so every 3/4 weeks to normalise the time/distance more, given what I've got planned for the next 18 months. Out for 5.25 total.

Thursday Apr 23, 2020 #

5 PM

Running - Trail 1:21:00 [1] 13.3 km (6:05 / km) +355m 5:22 / km
rhr:38 slept:7.5 weight:73.5kg shoes: SLAB sense pro Kermit flippers

Wombling on the topping with Han. Bluebells and piglets!

Wednesday Apr 22, 2020 #

5 PM

Running - Road 7:17 [2] 1.53 km (4:46 / km) +8m 4:39 / km
slept:8.0 shoes: Xtalon 212 #9 (GtWhernside'17)

Running - Trail 1:15:09 intensity: (40:00 @4) + (35:09 @5) 10.04 mi (7:29 / mi) +637m 6:15 / mi
shoes: Xtalon 212 #9 (GtWhernside'17)

10 miles 2000'. Roseberry Topping, common and hanging stone were a pain, belly sloshng with water on the flats and down but moving alright. Time OK. Faster running definitely feels workmanlike at the moment.

Running - Road 6:57 [1] 1.35 km (5:08 / km)
shoes: Xtalon 212 #9 (GtWhernside'17)

Tuesday Apr 21, 2020 #

5 PM

Running - Road 18:09 [1] 3.23 km (5:38 / km) +26m 5:24 / km
rhr:38 slept:7.5 shoes: NB 1080 #1

6 PM

Running - Road 35:55 intensity: (4:55 @1) + (11:00 @2) + (20:00 @3) 8.1 km (4:26 / km) +51m 4:18 / km
shoes: NB 1080 #1

Another 5km pacing hannah, bit slower this time but not by much, fair consistency. Quite enjoy ticking along around 4min/km on the flat, but flat days are normally meant to recover from the hillier stuff.

Sunday Apr 19, 2020 #

9 AM

Running - Trail 3:08:46 [2] 33.91 km (5:34 / km) +1266m 4:41 / km
rhr:40 slept:9.0 shoes: La Sportiva Akasha 1

Another cracking day to go long. Over to Gizzy woods, out easy to the clart (not very clarty) then wiggled back home. Enjoying the longer runs and thinking about the next 18 months or so of plans. Found the only bit of mud on the moors, slipped and fell over, landing on a not soft bit. Also cheese gratered my nerps somewhat.

3 decent weeks in the bank, an easier week coming up though I would like to get a really long run in if possible.
C • Really long 2

Saturday Apr 18, 2020 #

12 PM

Running - Road 51:00 intensity: (30:00 @1) + (21:00 @3) 10.36 km (4:55 / km) +63m 4:47 / km
rhr:43 slept:9.0 shoes: NB 1080 #1

Paced hannah for 5km. Thought about adding on a bit of a session but after yesterday's feeling decided not.

Friday Apr 17, 2020 #

3 PM

Running - Trail 1:54:04 intensity: (44:04 @1) + (1:10:00 @2) 11.46 mi (9:57 / mi) +827m 8:08 / mi
slept:8.0 shoes: SLAB sense pro Kermit flippers

Round and about Topping, Hangingstone and Monument trying to find a 10 mile/2000' (whatever that is) loop for next week's fun. Turns our mapometer underestimated by 500' (whatever that is) compared to strava. Probably a bit much for the body today but a nice day at least.

Thursday Apr 16, 2020 #

5 PM

Running - Road 55:32 intensity: (40:00 @1) + (15:32 @2) 11.38 km (4:53 / km) +36m 4:48 / km
rhr:40 slept:6.0 weight:73.9kg shoes: NB 1080 #1

Easy sleazy to Stokesley and back.
Stomach not in the best way, a lot of refined sugar the last few weeks to keep me going. Must be better.

Wednesday Apr 15, 2020 #

7 PM

Running - Road 9:00 [2] 1.87 km (4:48 / km) +9m 4:41 / km
slept:7.5 shoes: Xtalon 212 #9 (GtWhernside'17)

Running - Trail 50:44 intensity: (8:00 @4) + (42:44 @5) 5.75 mi (8:49 / mi) +532m 6:51 / mi
shoes: Xtalon 212 #9 (GtWhernside'17)

50 min doorstep climbing challenge. Headed to the steep wood beneath CC and managed 6.5 reps. Gave myself 12 mins to get back amd it wasn't enough so forfeited 100' - damn my half mile long drive! Still not bad for 3 dead miles and a 4th which was a gentle grinder.

I wasn't lapping but thnk ups were fairly steady between 2.10-20. There was also no power walking required but the descents were a bit gentle to save the legs.
8 PM

Running - Road 9:19 [1] 1.67 km (5:35 / km) +8m 5:27 / km
shoes: Xtalon 212 #9 (GtWhernside'17)

Cracking sunset

Tuesday Apr 14, 2020 #

2 PM

Running - Trail 1:26:00 intensity: (9:00 @1) + (1:06:00 @2) + (10:00 @3) + (1:00 @4) 15.4 km (5:35 / km) +448m 4:52 / km
slept:7.0 shoes: SLAB sense pro Kermit flippers

Topping, hangingstone and some exploring.

Monday Apr 13, 2020 #

10 AM

Running - Road 1:00:45 [1] 9.98 km (6:05 / km) +272m 5:21 / km
slept:8.0 shoes: SLAB sense pro Kermit flippers

Easy monument with Hannah. Chilly today. We should have more 4 day weekends. Like nearly all of them.

Sunday Apr 12, 2020 #

9 AM

Running - Road 3:05:20 [2] 35.82 km (5:10 / km) +1014m 4:32 / km
slept:8.0 shoes: La Sportiva Akasha 1

Cracking trot out around Baysdale, Hob Hole and Kildale. Cap amd sunsctren on but a nice breeze to keep it cool enough.
Wanted to run for 3h/20 miles/1000m. Achieved the first 2, only achieved the last on AP, not strava/Suunto. Avoided as many farms as possible which meant the first 5km on road with legs feeling dull. However once heading off road legs felt pretty perky and climbing well. Whilst this may have been aided by a nice tailwind I was still going OK when I turned.

Saturday Apr 11, 2020 #

5 PM

Running - Trail hills 1:13:33 intensity: (5:00 @1) + (23:33 @2) + (15:00 @3) + (30:00 @4) 14.4 km (5:07 / km) +592m 4:14 / km
slept:9.0 shoes: SLAB sense pro Kermit flippers

45mins continuous effort up and down around the monument. Waited until evening for it to cool a bit - would have been far too warm for orienteering today...

Friday Apr 10, 2020 #

12 PM

Running - Trail 1:28:19 intensity: (10:00 @1) + (1:10:00 @2) + (8:19 @3) 16.86 km (5:14 / km) +495m 4:34 / km
rhr:40 slept:9.5 shoes: SLAB sense pro Kermit flippers

Topping, Hangingstone and Monument. Hit all 3 as the last week has seen me slip behind Hannah in our 'Lockdown Summits' scoreboard.
8 PM

Orienteering - Urban 1:58 [5]

Wil Spain's Cat and Octopus virtual pub virtual house O. The dog was a tricky control.

Thursday Apr 9, 2020 #

Note
slept:7.0 weight:74.5kg (rest day)

It's only been a 4 day week but it feels like 8. Brooklyn 99, pizza and beer won, likely pushing weight even further into Ralph Street (but without the shoulders) territory.

Wednesday Apr 8, 2020 #

4 PM

Running - Road 58:33 [1] 9.35 km (6:16 / km) +249m 5:32 / km
rhr:40 slept:6.5 shoes: NB 1080 #1

Very easy monument with han.

Tuesday Apr 7, 2020 #

2 PM

Running - Road 16:52 intensity: (5:00 @1) + (8:52 @2) + (3:00 @3) 3.66 km (4:37 / km) +25m 4:27 / km
slept:7.5 shoes: NB Vazee Rush

Running - Road race 22:44 [5] 6.46 km (3:31 / km) +30m 3:26 / km
shoes: NB Vazee Rush

Helm 4 mile doorstep to doorstep TT. Man this pace feels hard work at the moment, but it's not the time to be speedy!

Running - Road 23:25 [1] 4.76 km (4:55 / km) +29m 4:47 / km
shoes: NB Vazee Rush

Round the deer fences.

Monday Apr 6, 2020 #

4 PM

Running - Road 1:05:11 [1] 10.66 km (6:07 / km) +290m 5:23 / km
rhr:36 slept:9.0 shoes: La Sportiva Akasha 1

Napcident didn't really perk me up.
Easy up the monument with Hannah

Sunday Apr 5, 2020 #

9 AM

Running - Road 2:36:51 [2] 30.57 km (5:08 / km) +590m 4:41 / km
slept:8.0 shoes: NB 1080 #1

Out to Urra Moor and back. Plenty of bitty paths to explore both ways. Feeling leggy and not really like I was moving, with the exception of coming back across the moor, gently downhill and with a hooning great tailwind

Saturday Apr 4, 2020 #

4 PM

Running - Road 32:00 intensity: (5:00 @1) + (18:30 @2) + (5:00 @3) + (3:30 @4) 7.03 km (4:33 / km) +21m 4:29 / km
slept:9.5 shoes: NB Vazee Rush

Lie in and a nap.

Running - Road race 17:22 [5] 4.99 km (3:29 / km) +22m 3:24 / km
shoes: NB Vazee Rush

Virtual road relays. Went for a slight tailwind and slight net elevation gain. Deffo a racer not a time trialer over shorter distances. Not too bad for a bit of fun. Will try again on Tuesday (coinciding with a Helm virtual 4 mile relay race)

Running - Road 19:43 [1] 3.48 km (5:40 / km) +17m 5:32 / km
shoes: NB Vazee Rush

Friday Apr 3, 2020 #

2 PM

Running - Road 41:56 [1] 7.77 km (5:24 / km) +93m 5:06 / km
rhr:42 slept:7.5 shoes: NB 1080 #1

Easysleazy with a few explores and a visit to the shop.
The 5am starts are starting to grind me down a bit, but otherwise not feeling too bad. The last few weeks, with projects to work on, weekends and evenings cleared of events/visiting/racing, in general I'm feeling more focussed, level, chilled and relaxed than normal, even though I hear there's a bug going around.

Thursday Apr 2, 2020 #

4 PM

Running - Road tempo 1:13:50 intensity: (17:50 @1) + (16:00 @2) + (5:00 @3) + (33:00 @4) + (2:00 @5) 16.03 km (4:36 / km) +422m 4:04 / km
rhr:40 slept:8.0 weight:74.2kg shoes: NB 1080 #1

A couple of tempo sections, first interrupted by a tractor. Significantly lowered a few segment PBs and CRs from a month ago, still way off on others. Feeling alright though legs a little weary.

Wednesday Apr 1, 2020 #

4 PM

Running - Trail 1:30:00 intensity: (1:20:00 @1) + (10:00 @2) 14.48 km (6:13 / km) +458m 5:22 / km
slept:7.5 shoes: La Sportiva Akasha 1

Very easy with Hannah to monument and Roseberry. Cracking light.

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