Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ba-ba

In the 7 days ending Jan 4, 2015:

	activity	#	time	miles		km		+m		load
	Running - Trail	4	2:55:17	23.69	(7:24)	38.13	(4:36)	740		564.0
	Running - Road	6	2:51:47	23.41	(7:20)	37.67	(4:34)	467		370.0
	Orienteering	1	37:30	3.08	(12:10)	4.96	(7:34)	211	16c	75.0
	Total	8	6:24:34	50.18	(7:40)	80.76	(4:46)	1418	16c	1009.0
averages - sleep:8.5 rhr:40 weight:74.1kg

1:50

0:00

» now

Sunday Jan 4, 2015 #

12 PM

Orienteering 37:30 [2] ***** 4.96 km (7:34 / km) +211m 6:14 / km
16c rhr:40 slept:10.0 shoes: Mudclaw 300

Controversially did some orienteering.
No compass as managed to lose mine (thinking about a new one anyway).
Had a lovely time bumbling about Lawrencefield/Longshaw.
Did the first 7 controls from the 2011 CSC final, then an old course from the BUOT 2009 weekend I'd managed to dig out (Missing out a few gratuitous down/ups).
Great to run around here, always looked good when I used to climb and it delivers when you trot around.
Just trotting about but only went awry with direction once and managed to catch it early.

Running - Trail 1:05:56 [2] 11.94 km (5:31 / km) +254m 4:59 / km
shoes: Mudclaw 300

Followed by a loop of Burbage then back to the car down Padley Gorge. Followed up by the obligatory Grindleford cafe chip butty.
Cracking cold, crisp, clear day. Loads of people out, most poorly dressed (saw some cuban heels at one point)

Running - Road 7:21 [2] 1.49 km (4:56 / km) +40m 4:21 / km
shoes: Mudclaw 300

Car to start

Saturday Jan 3, 2015 #

Event: Notts & Derbyshire XC Champs

11 AM

Running - Trail warm up/down 21:33 4.57 km (4:43 / km) +50m 4:28 / km
rhr:38 slept:8.0 shoes: X-talon 212 (4 - 2014)

Warming up, legs feeling OK but not feeling too lively

12 PM

Running - Trail race 30:26 [5] 8.22 km (3:42 / km) +117m 3:27 / km
shoes: Saucony Kilkenny XC5

Winner: Thomas Bishop 27:44 (110%)
10th overall. 8th Derbyshire Senior (according to envelope handed at end) so selected for ICs. Upon entry thought a top10 would be nice but unsure of field quality.
1 small/3 large loops came out well down on the advertised 9.9km approx. 2 climbs at the start of each lap; the first a long drag which kicked up, the second short and sharp.

After the warm-up elected to set off steady.
Got into position at the end of the 1st lap.
Midway through lap 2 a LERC runner came through. Went with him for a bit before he eased away at the start of lap 3 - Notts runner anyway.
Felt comfortable but at the start of the last lap was collected by a group of 3 other Derbyshire runners. Burned 2 off quite quickly on the first climb but the 3rd stuck with me. Pushed the pace a bit 1.2km out and collected a dropping Notts AC runner. As we rounded the slightly muddy far corner could hear the remaining Derbs runner had dropped a few metres so dropped it again for the final 800m, dropping him. Was set up for a sprint finish with the Notts AC guy but he was ghosting and ducked out before the funnel.

Felt better than anticipated after Wednesday's racing/drinking shenanigans. Kept going, pretty firm course, nothing special.

http://derbyshireathletics.org.uk/DA%20XC%20CHAMPS...

Running - Trail warm up/down 13:45 [1] 2.66 km (5:10 / km) +30m 4:54 / km
shoes: Saucony Kilkenny XC5

Friday Jan 2, 2015 #

1 PM

Running - Road 50:39 [2] 11.49 km (4:25 / km) +120m 4:11 / km
rhr:43 slept:8.0 shoes: NB 580 v3 (Blue/Black)

Out to the Luv Shack to drop off a race entry. A few half-arsed strides on the way back.
Tomorrow's going to suck.

Thursday Jan 1, 2015 #

5 PM

Running - Road 32:28 [2] 6.58 km (4:56 / km) +169m 4:22 / km
shoes: NB 580 v3 (Blue/Black)

So far in 2015 I have done 1 thing I don't recall doing in a couple of years (throwing up) and 1 thing I never do (McDonalds...).

Best and worst run of the year so far! Blowy out.

Wednesday Dec 31, 2014 #

9 AM

Running - Road 17:37 3.97 km (4:26 / km) +25m 4:18 / km
rhr:37 slept:7.5 shoes: X-talon 212 (4 - 2014)

Good warm up to try and get some life into me. After entering I had a bit of a kip before starting before warming up. Regretted deciding to race for pretty much all of it, moving OK but not feeling very alive at all. Massive queue for entries so start delayed by 20mins.

Running - Trail race (Bowstones) 43:37 [5] 10.74 km (4:04 / km) +289m 3:35 / km
shoes: X-talon 212 (4 - 2014)

5th. Winner Simon Bailey 40:49 (107%)

Si went off and was soon joined by Mike Cooke (winner at Lyme Parkrun last weekend). Despite not feeling it I slotted into 3rd way off the back of them, but was soon aware that I had a gap over the rest. Dug in once we started to long drag up to the highpoint at Bowstones, just before this Gareth Briggs caught me up but was surprised I lasted that long.
Got back ahead of Gareth on the descent but once we hit the road before the cage he shot past. Round the cage and into the wind, Jason Burgess sat in behind me before burning me off down to the park. Simon Harding (in Luigi fancy dress) was behind me so I at put in some effort to maintain 5th.

Despite feeling tired I was moving quite well, but at 30mins it all hit and I had no response. There's some good form bubbling away, but I just need to let myself recover properly.

Hoping this blew away some cobwebs and won't impact Saturday too much.

11 AM

Running - Road 10:41 [1] 2.1 km (5:05 / km) +2m 5:04 / km
shoes: X-talon 212 (4 - 2014)

Tuesday Dec 30, 2014 #

Note
rhr:44 slept:8.5 weight:74kg (rest day)

Been feeling a bit worn out on my runs the last 2 days. Whether spending all day on the sofa will cure this I don't know...

Monday Dec 29, 2014 #

12 PM

Running - Road intervals 53:01 12.03 km (4:24 / km) +111m 4:13 / km
slept:9.0 weight:74.1kg shoes: X-talon 212 (4 - 2014)

12x400/1min on the trail. Aiming for mid-70s. 5,6 9 and 10 (towards Hayfield) were struggles. Had an enforced walk-to-the-public-bogs break after 6.

74, 77, 77, 72, 75, 80, 75, 73, 80, 85, 78, 77. (avg.77)
Again a bit all over the place.

« Earlier | Later »