Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ba-ba

In the 30 days ending Apr 30, 2021:

activity # timemileskm+mload
  Running - Trail18 26:31:23 172.38(9:14) 277.42(5:44) 108253183.3
  Running - Fell5 15:08:53 62.25(14:36) 100.18(9:04) 77781587.8
  Running - Road7 5:18:46 42.27(7:32) 68.03(4:41) 651602.9
  S&C11 4:45:00
  Total40 51:44:02 276.9 445.63 192555374.0
  [1-5]30 46:59:02
averages - sleep:8.1 rhr:40 weight:73.9kg

«»
4:55
0:00
» now
ThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFr

Friday Apr 30, 2021 #

11 AM

Running - Fell 2:26:59 [2] 16.7 km (8:48 / km) +1489m 6:05 / km
slept:7.5 shoes: VJ Irock #2

Refreshing a few BGL4 lines and tweaking a few Ennerdale lines. Felt much better today. Amazing how much easier the path up Gable is to follow when you're not 3h inwasdale/nearing the end of a BG. Rain hit just as I got back to the car.

Thursday Apr 29, 2021 #

9 AM

Running - Fell 4:25:00 [1] 25.47 km (10:24 / km) +1817m 7:40 / km
slept:7.5 shoes: Xtalon 212 #10 (Roseberry)

Up Jack' Rake before intercepting hannah at Sergeant Man and following L3 through to Great End. 4 seasons in one day job. Feeling pretty weary today.

Wednesday Apr 28, 2021 #

7 AM

S&C 15:00 [0]

Planks glutes quads
11 AM

Running - Road tempo 56:04 intensity: (7:30 @1) + (23:34 @2) + (25:00 @4) 13.4 km (4:11 / km) +121m 4:00 / km
rhr:36 slept:8.25 shoes: NB 1080 #2

Hrv 58 (47%)
5 x 5 (1.5 min) on the Battersby loop. Thought I was in for a tough time after seeing the pace on the first one, but settled into an alright session.

Tuesday Apr 27, 2021 #

5 PM

Running - Trail 1:18:00 intensity: (1:16:20 @1) + (1:40 @4) 13.27 km (5:53 / km) +290m 5:18 / km
rhr:42 slept:7.5 shoes: La Sportiva Akasha 2

Hrv 72 (46% bl)
Easy round roseberry with Hannah. Finally got a haircut so don't have the fringe of a Highland cow any more. 4x hill strides felt like a Highland Cow though.

Monday Apr 26, 2021 #

S&C 30:00 [0]
rhr:39 slept:8.0 (rest day)

Hrv 78 (51%)

Sunday Apr 25, 2021 #

9 AM

Running - Fell 1:55:24 [2] 12.35 km (9:21 / km) +1217m 6:16 / km
slept:8.0 shoes: Xtalon 212 #10 (Roseberry)

Fun Grasmoor bits and a strike out to Grisedale Pike with Rhys. Best possible company for ring ouzel spotting is a professional ring ouzel spotter.
11 AM

Running - Trail 41:22 [2] 6.49 km (6:22 / km) +339m 5:03 / km
shoes: Xtalon 212 #10 (Roseberry)

Had a bit of time before Hannah got back so went for a wander around Rannerdale. Legs happy to keep moving which is good signs.

Saturday Apr 24, 2021 #

Note
slept:7.5

12km/520m AM walk with the Spanish, calf crag, Gibson knott and Helm Crag from Grasmere FRA field. Out for 4h which surprised the dog.
4 PM

Running - Trail 1:04:31 intensity: (54:31 @2) + (10:00 @3) 10.68 km (6:02 / km) +618m 4:41 / km
shoes: La Sportiva Bushido

Ling and Sale Fells. Felt very tired beforehand (more head than body) but got moving alright and really enjoyed myself. Could tell I had done a long run yesterday but not by much. Nice to run solo on Sale Fell so I can explore a bit more, though to stick to time I did stay fairly close to The Defined Bradley/CFR Loops

Friday Apr 23, 2021 #

9 AM

Running - Fell long 4:55:00 [2] 36.72 km (8:02 / km) +2234m 6:10 / km
slept:7.5 shoes: Xtalon 212 #10 (Roseberry)

Stunning day around Ennerdale Horseshoe with messers Wood, Baxter and Adams. Bit behind on the climbs but kept them at my own pace. Got most of the lines I wanted to look at but know the ground much better now to make improvements. Crag Fell always a bitch but especially so today. Ready to not see it at all come race day ;)

Thursday Apr 22, 2021 #

Note
rhr:36 slept:8.0 weight:73.4kg (rest day)

Hrv 45 (42%)

Wednesday Apr 21, 2021 #

5 PM

Running - Trail hills 1:38:53 intensity: (15:00 @1) + (56:53 @2) + (27:00 @5) 18.48 km (5:21 / km) +754m 4:27 / km
rhr:40 slept:8.0 shoes: La Sportiva Bushido

Hrv 58 (42%)
Hills on the monument. 3 x (back, gribdale) climbs, jog down. Felt a bit weak but times not a complete mess.

Tuesday Apr 20, 2021 #

6 AM

S&C 15:00 [0]
rhr:38 slept:8.25

Reluctant dog walk = time for work shirted Jane Fonda variations.

Hrv 53 (42%)
5 PM

Running - Trail 1:22:18 intensity: (8:00 @1) + (1:12:34 @2) + (1:44 @4) 15.1 km (5:27 / km) +516m 4:39 / km
shoes: Inov8 Race Ultra 290

MMR. Feeling a bit leggy until goinng downhill. 4 x OK hill strides, after which I hiccoughed all the way home.

Monday Apr 19, 2021 #

5 PM

Running - Road 47:26 [1] 9.16 km (5:11 / km) +44m 5:03 / km
rhr:41 slept:8.0 shoes: Inov8 Race Ultra 290

Hrv 84 (50% bl)
Piglets at the farm! 3rd lease of life for these shoes after their 2nd shoe gooing. Only for use on dry flattish trails.

Sunday Apr 18, 2021 #

2 PM

Running - Trail 3:02:58 [2] 30.56 km (5:59 / km) +1422m 4:51 / km
rhr:41 slept:7.5 shoes: La Sportiva Akasha 2

Hrv 111 (59%)
Straight out after work on a dusty Bilsdaleish loop. Feeling a bit weary after the early climbs, especially on the interminable drags, but kept to it and felt like I was moving OK, though mainly when going downhill.

Saturday Apr 17, 2021 #

3 PM

Running - Trail tempo 1:14:45 intensity: (3:00 @1) + (31:55 @2) + (39:50 @4) 17.01 km (4:24 / km) +302m 4:02 / km
rhr:43 slept:8.5 shoes: SLAB sense pro Kermit flippers

Hrv 94 (52% bl)
Tempo on the over to Hutton and back to the common gate loop. Felt alright and worked well. 39.52.
Longer day of weekend work than expected.
7 PM

S&C 30:00 [0]

Core glutes hammys

Friday Apr 16, 2021 #

7 AM

S&C 30:00 [0]
rhr:39 slept:8.0

Hrv 90 (55%)
Woke up feeling perkier today.
Glutes core and some legs.
5 PM

Running - Trail 1:37:38 [2] 14.79 km (6:36 / km) +986m 4:57 / km
shoes: La Sportiva Akasha 2

Sunny evening on the Cleveland hills

Thursday Apr 15, 2021 #

11 AM

Running - Trail 1:01:50 intensity: (16:00 @1) + (31:50 @2) + (14:00 @5) 10.31 km (6:00 / km) +497m 4:50 / km
rhr:38 slept:8.5 weight:74.5kg shoes: La Sportiva Bushido

Hrv 48 (41% bl)
8 x woods 100s hills. Not too bad, odds 100-102; evens 104-106. No deliberate reason for that pattern.
5 PM

Running - Road 27:40 [1] 5.58 km (4:57 / km) +28m 4:50 / km
shoes: NB 1080 #2

Wednesday Apr 14, 2021 #

6 AM

Running - Road 23:59 intensity: (3:59 @1) + (20:00 @2) 5.29 km (4:32 / km) +22m 4:26 / km
rhr:42 slept:8.25 shoes: NB 1080 #2

Hrv 95 (52%)
6 PM

Running - Trail 1:21:20 [1] 12.67 km (6:25 / km) +363m 5:37 / km
shoes: La Sportiva Bushido

Easy back o monument with hannah . Legs feeling much better but giving them an extra day recovery.

Tuesday Apr 13, 2021 #

12 PM

Running - Trail 1:09:21 intensity: (4:21 @1) + (50:00 @2) + (15:00 @3) 12.26 km (5:39 / km) +466m 4:45 / km
rhr:40 slept:8.5 shoes: La Sportiva Akasha 2

Hrv 110 (60% bl)
Legs still feeling distinctly 2nd hand but a lovely lunchtime around Roseberry.

Monday Apr 12, 2021 #

S&C 20:00 [0]
rhr:39 slept:7.25 (rest day)

Hrv 97 (57%)
Core glutrd and hammys. Plenty of ball work on all leg aspects after phtsio apppintment. Everythings a vit sore from the weekend - maybe was a bit excessive.
Another week of similar training before I try to start going a bit more Fallas.

Sunday Apr 11, 2021 #

10 AM

Running - Trail 2:54:00 intensity: (1:00:00 @1) + (1:54:00 @2) 28.81 km (6:02 / km) +1176m 5:01 / km
rhr:41 slept:8.5 shoes: VJ Irock #2

Hrv 71 (46%)
Woke up to a load of snow and, by the time I'd dragged myself out, some lovely sun. Opposite way around the moors and gizzy woods. Started easy with Hannah and once we'd split it took me ages to get going properly - in fact I'd say I never really found any flow. Legs pretty heavy, a few knee twinges but not too bad. Inside L groin new weakness. Still, rather have these issues now, still be able to train well whilst sorting them out, than have them in 6-8 weeks time when there'll be races to play at.

75/55 g/h carbs starting at 30mins

Alcohol intake crept up over the last couple of weekends which won't help with feelings of freshness.

Saturday Apr 10, 2021 #

12 PM

Running - Road tempo 1:06:02 intensity: (3:30 @1) + (26:02 @2) + (36:30 @4) 16.52 km (4:00 / km) +97m 3:53 / km
rhr:42 slept:9.0 shoes: NB Vazee Rush

Hrv 78 (bl 47%)

10km tempo in 36.30. Felt alright apart from getting a bit of a stitch at around 6-7km. Considering the lack of structured training over the last month fairly happy with this, though in general it was maybe a bit harder than ideal.
Had planned to do this on the Battersby loop but could see it raining there so did it around Ayton long loop. The snow reached me just as I finished the tempo.
6 PM

Running - Trail 31:54 intensity: (10:00 @1) + (19:14 @2) + (2:40 @4) 6.87 km (4:38 / km) +32m 4:32 / km
shoes: La Sportiva Bushido

Round the river for the first time this year, then 8x diagonals on the football pitches. Beautiful spring evening.
8 PM

S&C 30:00 [0]

Core glutes hammies

Friday Apr 9, 2021 #

7 AM

Running - Road 26:54 [1] 5.27 km (5:06 / km) +22m 5:00 / km
rhr:37 slept:8.0 shoes: NB 1080 #2

Hrv 73 (52% bl)
4 PM

Running - Trail 47:39 intensity: (25:39 @1) + (22:00 @2) 8.48 km (5:37 / km) +285m 4:49 / km
shoes: La Sportiva Akasha 2

Into the woods from Lordstones.

Thursday Apr 8, 2021 #

5 PM

Running - Road 1:10:41 intensity: (44:00 @1) + (25:00 @2) + (1:41 @4) 12.8 km (5:31 / km) +317m 4:55 / km
rhr:41 slept:8.5 weight:73.9kg shoes: SLAB sense pro Kermit flippers

Hrv 74 (46% bl)
Up to Monument with hannah's tempo. 4 x hill strides which were alright.
8 PM

S&C 30:00 [0]

Core hammys glutes.

Wednesday Apr 7, 2021 #

5 PM

Running - Trail hills 1:19:01 intensity: (10:00 @1) + (40:01 @2) + (29:00 @5) 14.66 km (5:23 / km) +632m 4:26 / km
rhr:42 slept:8.25 shoes: La Sportiva Bushido

Hrv 59 (40%)
2 x long hills, 2 x medium hills. Maybe went a bit hard on the first hill but the rest weren't a complete shit show so positives.

Tuesday Apr 6, 2021 #

6 PM

Running - Trail 1:09:29 intensity: (9:20 @1) + (58:29 @2) + (1:40 @4) 13.71 km (5:04 / km) +357m 4:29 / km
rhr:41 slept:8.0 shoes: La Sportiva Akasha 2

Hrv 118 (61%)
Easy round roseberry+. 4 x hill strides felt a bit flat but times were good. Feeling a bit weird at the moment - Sunday beers, Saturday long day or general high sugar intake?
8 PM

S&C 30:00 [0]

Hammy, core, glutes, hips.

Monday Apr 5, 2021 #

Note
rhr:42 slept:9.0 (rest day)

Hrv 80 (47% bl)
Nice to have a day where I did absolutely nothing (apart from paint some shelves and eat chocolate)

Sunday Apr 4, 2021 #

9 AM

Running - Trail 2:50:28 [2] 27.17 km (6:16 / km) +1279m 5:05 / km
rhr:42 slept:8.5 shoes: La Sportiva Akasha 2

Hrv 74 (45% bl)
Cleveland hills and checking a few climb-avoiding lines on the lyke wake. Bumped into Joe Blackett for 20 minutes or so early doors. Found a sub-optimal bilsdale line up from the scout hut as well, unless bilberry, heather and bog start to enhance climbability.

Knee a bit gripey, and both ITBs seized up a little bit. Yesterday and today probably a bit much considering.

65/60g/h carbs each hour from 45mins.
4 PM

S&C 20:00 [0]

Hamstring work. Plenty of extra ball and poking about as well. Thought about doing more core and glutes but decided to drink beer and cook curry instead.

Saturday Apr 3, 2021 #

9 AM

Running - Fell 1:26:30 intensity: (51:30 @2) + (35:00 @3) 8.94 km (9:41 / km) +1021m 6:10 / km
rhr:40 slept:7.5 shoes: Xtalon 212 #10 (Roseberry)

Hrv 52 (41% bl)

Day trippin to visit the Bradleys, so got in a halls fell, scales tarn, sharp edge and Doddick Fell route to remind myself of big hills and scrambly bits. Stunning day and felt pretty good going up.

Friday Apr 2, 2021 #

4 PM

Running - Trail 1:25:56 intensity: (24:00 @1) + (50:14 @2) + (10:00 @3) + (1:42 @4) 16.09 km (5:20 / km) +508m 4:37 / km
rhr:38 slept:9.5 shoes: La Sportiva Akasha 2

Hrv 46 (46%)
Felt a bit weary the last few days but felt alright once I got going. Back o' monument with the new riverside variation. 4 x hill strides felt a bit alien but were good.

S&C 35:00 [0]

Core, glutes, hammys.

Thursday Apr 1, 2021 #

Note
rhr:41 slept:8.0 (rest day)

Hrv 85 (49%)

« Earlier | Later »