Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 29 days ending Feb 29, 2016:

activity	#	time	miles		km		+m		load
Running	16	12:29:16	84.45	(8:52)	135.91	(5:31)	2235		618.0
Fell running	3	5:08:29	26.16	(11:48)	42.1	(7:20)	1420		246.8
S and C	8	4:21:00	2.57		4.13		30		178.7
Orienteering	2	3:31:48	19.85	(10:40)	31.95	(6:38)	960	45c	183.5
Skiing	3	3:14:38	22.66	(8:35)	36.47	(5:20)	340		155.7
Total	30	28:45:11	155.69		250.56		4985	45c	1382.6

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Monday Feb 29, 2016 #

Note
(sick) (rest day)

Slept crap and woke feeling unwell. Struggled through the day
One step forward two steps back at the minute

Sunday Feb 28, 2016 #

7 AM

Running 1:27:31 [3] 14.65 km (5:58 / km) +300m 5:25 / km
shoes: Innov-8 X-talon 212 2014 B

Early start to run with Scott up Pontop pike though he was suffering and jacked it in halfway so sped up after that point. Amazing weather and start to the day, took a while to get warmed up but felt brilliant after about 30mins or so.

Saturday Feb 27, 2016 #

11 AM

Running 1:00:00 [3] 10.73 km (5:36 / km) +145m 5:14 / km
shoes: Inov-8 Xtalon 200's

Nice off road route through Lottie's wood, Ravensworth and Watergate
Little bit tired and couldn't have picked the pace up much if required but enjoyed myself

4 PM

S and C 31:00 [2]

Core and tight hamstring

Friday Feb 26, 2016 #

9 AM

Fell running long 1:45:45 [3] 16.6 km (6:22 / km) +380m 5:43 / km
shoes: Inov-8 Xtalon 200's

Explore out around the back of Simonside and Harwood forest
Awesome morning run from Lordenshaws carpark up along the St Oswalds Way/Cairns Race route out to the treeline then decided to try out something I've wanted to do for a while and attempt to cut through Harwood Forest via Blackcock Cairn up to Great Tosson Trig. Then over Simonside and back to the car via an extension up to the hill fort and Garleigh Hill.

Been meaning to get up there for a while and pleased I finally managed

Wednesday Feb 24, 2016 #

Note
(rest day)

Quads battered from drills and Fran visiting have meant I wimped out of training. Poor show

C • Battered quads 3

Tuesday Feb 23, 2016 #

7 AM

S and C 30:00 [2]

Monday Feb 22, 2016 #

9 AM

S and C 30:00 [1]

11 AM

Running warm up/down 34:20 [3] 6.3 km (5:27 / km) +80m 5:07 / km
shoes: Inov-8 Xtalon 200's

Out through the fields to Ravensworth
Back extended through more fields

Running intervals 26:50 [5] 4.1 km (6:33 / km) +125m 5:41 / km
shoes: Inov-8 Xtalon 200's

10*400m(1min) in terrain up and down the side of Ravensworth wood. Lovely oak forest with loads of leaves and stuff on the ground as well as a few fallen trees to negotiate.

Ups:
2:07
2:06
2:05
2:04
1:56

Downs:
1:24
1:24
1:20
1:18
1:10

Not feeling great today still got Saturday in the legs I think but decent session nontheless

6 PM

Running warm up/down 15:00 [3] 3.2 km (4:41 / km) +25m 4:31 / km
shoes: Mizuno WR 18 II

Out down to Orchard Road
Back home after with a slight extension

S and C (Drills) 25:00 [3] 2.63 km (9:30 / km) +20m 9:09 / km
shoes: Mizuno WR 18 II

Sunday Feb 21, 2016 #

Note
(rest day)

Taking a tactical rest day after yesterday's travelling and racing, last night sleep and shift at work. Quite hungry and sleepy

Saturday Feb 20, 2016 #

12 PM

Orienteering warm up/down 33:00 [3] 5.3 km (6:14 / km) +125m 5:34 / km
shoes: Innov-8 Xtalon 212s 2015

To the start rather early

Jog back up to the start afterwards with Dave and Shmint Dogg then peeled off and ran back a shorter loop afterwards

Orienteering 1:10:05 [5] *** 10.5 km (6:40 / km) +385m 5:38 / km
24c shoes: Innov-8 Xtalon 212s 2015

Guesting at BUCs 2016 nice to get out to something proper felt like I've been missing this the last few months. Not long left though!

Started alright exluding a little bit of a miss at 3 and unsure on 4. Running alright too early on...lost about 1min on the long leg to the fastest which is about right as Shminty just appeared there after being nowhere in sight at the start of the leg. After that was steadier but one route choice error and one mistake from not checking my compass (spanner). Dave eventually caught me at 15 which I was quite pleased about as thought he may have snuck past earlier. Hung on till 21 and then plodded in.

Quite pleased with this and really enjoyed it. Disappointed with the result as some people who I'd have expected to beat in the past were quite a way ahead but not done too much the last few months. Pleased technically especially after the last few months with no/little orienteering racing

8 PM

Fell running 2:00:00 [3] 11.8 km (10:10 / km) +700m 7:51 / km
shoes: Inov-8 Xtalon 200's

Headtorching up Cross Fell on the way home with Chris.
Stupid idea, wasn't too bad up the watershed but after that I started feeling uncomfortable being up there. Headtorch was being a spanner from the off so was on my tiny petzl reserve the whole way. Once climbing up the final rise of scree Chris was struggling in his 3/4s as the wind was freezing his calves at the same point the clan came in and the slowing of pace meant I got quite cold. Could barely see a few metres on top which was unnerving but submitted at about 9.30 and then slowly plodded down. Feeling a bit dead on my feet at this point so wasn't the best pace to be honest. Ticked off though for the first time in a while

Wednesday Feb 17, 2016 #

5 PM

Fell running 1:22:44 [3] 13.7 km (6:02 / km) +340m 5:22 / km
shoes: Inov-8 Xtalon 200's

Such a good run! Half planned to do this yesterday and got organised but woke up to a crappy day.
Finished work at 5 and completely still and dry so drove up to Stanhope moors seeing an awesome sunset! Left the car at 5.45 at 0 degrees and ran on to the Saltwell Harriers fell race route with a ltitle lpop up horseshoe hI'll at the end. Solo'd with my headtorching in the progressively darkening night and enjoyed the solitude. Felt very small and insignificant but loved every moment!

Tuesday Feb 16, 2016 #

2 PM

Running warm up/down 20:00 [3] 3.8 km (5:16 / km) +55m 4:54 / km
shoes: Mizuno Sayonara

Jog down to Coalway Lane via the Lake District
Very slow jog up to Orchard Road
Jog back home

Running hills 20:00 [5] 4.11 km (4:52 / km) +320m 3:30 / km
shoes: Mizuno Sayonara

20mins of 30/30 Kenyan hills got tough after 15 reps. Covering ~0.1km/15m per rep.

Feel better for doing this

S and C 20:00 [2] 1.5 km (13:20 / km) +10m 12:54 / km
shoes: Mizuno Sayonara

Glutes destroyed after hills so just some basic running drills to also try get back in to it

5 PM

Running 31:40 [3] 6.41 km (4:56 / km) +55m 4:44 / km
shoes: Mizuno WR 18 II

Around Sunniside with Fran nice nattering pace :-)

Monday Feb 15, 2016 #

1 PM

S and C 1:00:00 [2]

Half maintenance as very tight half core

4 PM

Running 40:00 [3] 7.5 km (5:20 / km) +80m 5:04 / km
shoes: Mizuno WR 18

Easy slip and slide around fields near Watergate fell over once but had a massive grin on my face the entire way. Finished off with 6*25s(35s) strides around the estate

Sunday Feb 14, 2016 #

8 AM

Running warm up/down 40:00 [3] 7.84 km (5:06 / km) +140m 4:41 / km
shoes: Mizuno WR 18 II

Icy out so dropped down to the bottom of Dunston Bank
Jogged back from the Derwent/Tyne junction via Swallwell and up the footpath to Whickham which is stupidly steep!

Running tempo 20:00 [4] 5.31 km (3:46 / km) +15m 3:43 / km
shoes: Mizuno WR 18 II

Decided to do a tempo around Dunston. Aimed at 3:35....failed
Felt decent to begin with then quickly tired running up the hill alongside Askew road and the snowy headwind after the turn. Bit disappointed but cant expect much more given the last month

4 PM

Running 31:00 [3] 6.54 km (4:44 / km) +60m 4:32 / km
shoes: Mizuno WR 18 II

Sneaked a steady run in on the C2C up to Anfield Plain on my lunch break. Felt pretty atrocious again, stomach not feeling overly compliant but got it done. The back to work to finish my 11am-midnight shift :(

C • what is your job? 2

Saturday Feb 13, 2016 #

12 PM

Running 1:28:45 [3] 9.2 km (9:39 / km) +220m 8:37 / km
shoes: Innov-8 Xtalon 212s 2015

Nice and steady with fran orienteering in Hamsterley

Friday Feb 12, 2016 #

9 AM

Skiing 1:00:25 [3] 12.25 km (4:56 / km) +105m 4:44 / km

Again felt good skiing have a better feel for it and balance/reactions/confidence is improving on them. I.e. when something slightly unexpected happens I'm able to sort it out before a potential fall.
But improving balance is good ankle are propriocepting better.

Was a bit icy out this morning and think that slightly slowed things on the way downhill there were also more people out than normal including scaring myself by scaring a horse. So managed 6km in 24:15 (1min slower) and then climbed back up the hill in 32ish so about 3mins quicker which is nice. 12km in 58mins. Enjoyed it again.

2 PM

Running 32:45 [3] 7.5 km (4:22 / km) +60m 4:12 / km
shoes: Mizuno Sayonara

Easy through Whickham mixed it up by doing a different loop. A car nearly pulled in to me though which was exciting...

Thursday Feb 11, 2016 #

8 AM

S and C 30:00 [2]

7 PM

Running hills 1:12:00 [4] 13.95 km (5:10 / km) +300m 4:40 / km
shoes: Mizuno WR 18 II

Back to it. Out up to Sunniside to meet Scott then down the railway to Watergate. Did a lap of the lake then out to Lobley Hill. Then down Knightside Gardens and up Dunston Bank. Along to Duckpool Lane and up that then Park Drive and finally Lambton avenue on which Scott broke a bit. Then steady home tried to do some strides but knee was a bit tight so decided against

Wednesday Feb 10, 2016 #

Note

Eyebrow getting better will probably try running tomorrow

Sunday Feb 7, 2016 #

Note
(injured)

Split my head open at work last night and spent 3hours in AandE till the early hours of this morning to get patched up and wait for the concussion to subside. No training today and nothing proper for a few days atleast unfortunately.
52days to go!

Saturday Feb 6, 2016 #

11 AM

Running 35:10 [3] 7.25 km (4:51 / km) +90m 4:34 / km
shoes: Mizuno WR 18 II

Round Sunniside and in to Watergate. Quads still feel tired maybe its the skiing taking effect which is weird as they don't feel tired or stiff

3 PM

S and C 35:00 [1]

Been slacking a bit recently

Friday Feb 5, 2016 #

9 AM

Running 33:20 [3] 6.05 km (5:31 / km) +70m 5:12 / km
shoes: Mizuno WR 18 II

Easy with Fran around Maiden Castle legs feeling pants

2 PM

Skiing 1:01:49 [3] 12.32 km (5:01 / km) +110m 4:48 / km

On the C2C again reached the railwayline to turn. 6km in 23mins then returned in just sub 36 so managed my first hour at jogging pace legs felt fine and despite nearly taking a tumble a few times, I remarkably remained upright throughout. Enjoyed it

Thursday Feb 4, 2016 #

7 AM

Running 30:20 [3] 6.15 km (4:56 / km) +40m 4:47 / km
shoes: Mizuno WR 18 II

Standard Whickham

6 PM

Running 30:35 [3] 5.32 km (5:45 / km) +55m 5:28 / km
shoes: Mizuno WR 18 II

Steady with Fran in Durham around the pitches near town

Tuesday Feb 2, 2016 #

11 AM

Orienteering warm up/down 33:50 [3] 6.15 km (5:30 / km) +120m 5:01 / km
shoes: Inov-8 Xtalon 200's

Circuitous route to the start then back along the valley afterwards

Orienteering 1:14:53 [3] *** 10.0 km (7:29 / km) +330m 6:26 / km
21c shoes: Inov-8 Xtalon 200's

Re-ran the 2014 OO course around Hamsterley tried to put an effort in to see how close to 68 I could get and if I could be Duncan Archers 75:18.
Fairly clean and decent effort stopped each time I had to cross the river as no point doing something stupid so probably closer to 76 in reality than 75 but pleasing considering

12 PM

Skiing 1:12:24 [3] 11.9 km (6:05 / km) +125m 5:47 / km

Couldn't resist as they were in my car all the way though Hamsterley and back then up the hill and back slowly moving really well. Did the first 4km in 20mins and 8 in 44ish. then up the hill still moving well. Pleasing and a really nice day however marred by falling and breaking the zipper on my shoe :(

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