Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 31 days ending Jul 31, 2014:

activity	#	time	miles		km		+m	load
Orienteering	4	11:30:00	41.01	(16:49)	66.0	(10:27)	1400	552.0
Running	12	10:41:01	81.53	(7:52)	131.21	(4:53)	1010	530.0
Fell running	5	9:11:27	51.76	(10:39)	83.3	(6:37)	4831	507.1
S and C	10	5:07:00
Total	22	36:29:28	174.3		280.51		7241	1589.0
[1-5]	21	31:22:28

4:33

0:00

» now

Thursday Jul 31, 2014 #

Orienteering 2:30:00 [3] 16.0 km (9:23 / km) +400m 8:20 / km
shoes: Innov8 Xtalon 212 2014

Fairy Knowe and Doon Hill
Bits and bobs

Wednesday Jul 30, 2014 #

Orienteering 3:30:00 [3] 20.0 km (10:30 / km) +350m 9:39 / km
shoes: Innov8 Xtalon 212 2014

Dumyat and Stirling Uni
Bits and bobs, pretty tired after Dumyat struggling

Barr Wood Night O
Pretty minging in my section

Tuesday Jul 29, 2014 #

Orienteering 2:00:00 [3] 10.0 km (12:00 / km) +400m 10:00 / km
shoes: Walshes 4

Trossachs
Shoes fell apart a bit

Monday Jul 28, 2014 #

Orienteering 3:30:00 [3] 20.0 km (10:30 / km) +250m 9:53 / km
shoes: Inov-8 X-talon 212 2013B

Polmaise and Sauchie Crags

Thursday Jul 24, 2014 #

Running 35:00 [3] 7.0 km (5:00 / km) +45m 4:51 / km
shoes: Innov8 F-Lite 2014

At Harriers not feeling great but noone turned up just just went and did my own thing. Up through Derwenthaugh and then back to the centre and a few laps of the track afterwards

Running intervals 14:00 [5] 3.0 km (4:40 / km)
shoes: Innov8 F-Lite 2014

Some efforts on the tracks. Bit disappointing but tells me I need a rest really, had a lot of miles recently

C • YES! 2

Wednesday Jul 23, 2014 #

Running 54:41 [3] 11.0 km (4:58 / km) +120m 4:43 / km
shoes: Brooks Glycerin 11 #2

Up the Derwent Walk to my grandparents feeling naff

S and C 30:00 [0]

Tuesday Jul 22, 2014 #

S and C 30:00 [0]

Running warm up/down 17:00 [3] 2.8 km (6:04 / km) +15m 5:55 / km
shoes: Innov8 F-Lite 2014

Around the park then in to the park and 2 loops of a circuits
Longer loop and then jog the short way home. Foot feeling a lot better on the way home must have been stretched out

Running intervals 19:00 [5] 3.5 km (5:26 / km) +10m 5:21 / km

10*a ~250m loop with 100m walked recovery barefoot in the park. Largely downhill but felt good to shake the legs out and move quickly.

Times:
47
44
44
44
43
43
44
44
46
42

Felt nice to run barefoot and in the sun :)

Running 1:05:00 [4] 11.5 km (5:39 / km) +200m 5:12 / km
shoes: Innov8 F-Lite 2014

Harriers 'Hill' Session
Loop of the track whilst I was waiting. Then along the walk with a few random hill effort thrown in. Then back along the track afterwards.
1. to the manor 0.5km 2:27
2. From the meadows 0.3km 1:27
3. Short hill above the walk 0.2km 0:47
4. To Thornley Woods centre 0.8km 3:25
5. Stair up to the track 0.1km 1:00

Very tired now as was in the garden all day too

Monday Jul 21, 2014 #

Running (Recovery) 22:53 [3] 4.53 km (5:03 / km) +50m 4:47 / km
shoes: Innov8 F-Lite 2014

Easy around the park and graveyard. Threw in 5 strides which didn't feel too good. Not as bad as last week but still feeling tired

S and C 30:00 [0]

Sunday Jul 20, 2014 #

Event: Kentmere Horseshoe Fell Race - English Fell Running Championship

Fell running warm up/down 13:00 [3] 1.9 km (6:51 / km) +60m 5:55 / km
shoes: X-talon 190s 2

Out with Jack up to the bridge to have a look at the run in (he failed to tell me how far it was till that point though!). Owens came too but just went for a walk
Not much afterwards as I was pretty screwed again

Fell running race 1:47:26 [5] 19.8 km (5:26 / km) +1006m 4:20 / km
shoes: X-talon 190s 2

Kentmere Horseshoe Fell Race 47th
Set off steady and worked my way up to Nails although had to let him and JackW go a bit up the first climb, but settled in to a nice position with Corny and Will Boothman. Across the flat to Yoke dropped back a bit further again but noticed Jack wasn't pulling away anymore and was getting closer. Caught him just after the traverse at the bottom of Ill Bell and ran as much of the climb to gap him although he was struggling. Kept at it and got a gel in me at the bottom of the High Street climb then plodded my way up as best I could. Descended down to Nan Bield alright took a few places though Joe Blackett caught me up coming out the other side ran with him up Kentmere and down to the road but then the undulating road at the end just killed me dropped a few places here.
3rd U23 I think so can't grumble at that especially after last week

Saturday Jul 19, 2014 #

Event: Swiss O week 2014

Wednesday Jul 16, 2014 #

Note
(rest day)

Had a niggle at the top of my shin yesterday evening so being sensible and taking the day off

Tuesday Jul 15, 2014 #

Running 1:01:27 [3] 13.0 km (4:44 / km) +50m 4:38 / km
shoes: Brooks Glycerin 11

Lope around the Tyne with the Harriers

Monday Jul 14, 2014 #

S and C (Flexibility) 30:00 [0]

Running 20:30 [2] 4.11 km (4:59 / km) +40m 4:45 / km
shoes: Brooks Glycerin 11

Around the park steady again then through the church and the lake district. Legs not as bad and feet not as bad. Still tired and sore

Note

Results from Wasdale:
http://www.cfra.co.uk/results/Wasdale2014.pdf

Wheels fell off up to Esk Hause. Which I knew as I walked pretty much all of it

Sunday Jul 13, 2014 #

Running 15:00 [2] 3.02 km (4:58 / km) +15m 4:51 / km
shoes: Brooks Glycerin 11

Easy around the park feet weren't too bad bar a little pain on a downhill legs weren't too battered either just a bit lacking.

Saturday Jul 12, 2014 #

Fell running 4:33:50 [4] 34.0 km (8:03 / km) +2750m 5:44 / km
shoes: Innov8 Xtalon 212 2014

Wasdale Horseshoe Fell Race 8th

Just WOW!
Loved it, hated it and then loved it again

Followed Pete Vale on the first climb and Simon Harding(?) then dropped down in to Wasdale as a 3 with Jasmin Paris (Outstanding run!) to Joss' house. Slipped back towards the Dark Peak Roaring 50's group on Seatallan and eventually got reeled in at the col between Scoat Fell and Red Pike. Hit the faster terrain and was able to lead the group up Pillar and down to Black Sail Pass and on to the Kirk Fell traverse. Went through a bad patch here where I had to let them go and dropped back to 10th off the back of 8th/9th group. Closed up again going up Gable, which never seemed to end, and got back ahead of them on the descent. Got a little boost of some water and fudge from my Mum at Styhead and forged a slow and painful route up towards Esk Hause again dropping back to 10th. Took the higher and wrong path so had to run across to the checkpoint. Plodded across to Scafell Pike which was made uncomfortable as despite not seeing anyone behind for ages 11th place loomed in to view looking back to Broad crag. Pushed on down from Scafell Pike and caught back up to 9th and 8th dropped 10th going on the the Lingmell trod and sat in behind the guy who finished 9th for the first half till the drop off where I got in front and managed to hold on for 8th and winning 1st team prize (£10) for Dark Peak XD

C • good stuff 2

Friday Jul 11, 2014 #

Fell running 24:00 [2] 3.5 km (6:51 / km) +175m 5:29 / km
shoes: Innov8 Xtalon 212 2014

Out from Wasdale Head campsite up past Brackenclose to the fell line of Illgill Head to get a look at the first path for tomorrow.
Scorchio! Lush evening for a jog

Thursday Jul 10, 2014 #

Fell running warm up/down 16:00 [3] 2.75 km (5:49 / km) +80m 5:05 / km
shoes: X-talon 190s 2

Up to the Hillfort with Scott before and after

Fell running 52:10 [5] 10.1 km (5:10 / km) +460m 4:12 / km
shoes: X-talon 190s 2

Beacon Hill Fell Race 1st
Wasn't going to do this but Scott asked me about it and I couldn't say no. So aimed to take it steady and sit behind the leader without over exerting myself before the weekend.
Set off steadily and it soon became apparent that no one was going to come with me. This was pleasant as I wasn't having to work that hard but still pulling away although didn't really have a clue about the route. Dropped down along the forest track with about 5-10s. Then at the top of the old overgrown path I had managed to extend this a little bit. Pushed off the top and opened a bit further to about 30s I think although this was eroded on the gradual uphill due to not pushing too hard and some uncertainty with the route also fell over. At the top for the 2nd time still held a decent gap although this was closed down on the flatter section on the return and then hit the last downhill he was still gaining so had to keep upping the pace and held on for a massive 3s win!

awesome evening for it with great views over to the Cheviots also got a nice bottle of wine for my troubles

Wednesday Jul 9, 2014 #

S and C (Flexibility) 30:00 [0]

Running 1:00:00 [3] 12.03 km (4:59 / km) +140m 4:43 / km
shoes: Brooks Glycerin 11

Easy run round the lake and Tanfield line upped it a bit in the last 5mins to get back in the hour

Tuesday Jul 8, 2014 #

S and C (Flexibility) 30:00 [0]

Running warm up/down 55:00 [3] 11.55 km (4:46 / km) +70m 4:37 / km
shoes: Innov8 F-Lite 2014

Down to the Harriers and a lap of the track then up through Derwenthaugh to the viaduct.
Back afterwards from just beyond the Derwenthaugh turnoff

Running intervals 28:00 [5] 6.0 km (4:40 / km) +60m 4:27 / km
shoes: Innov8 F-Lite 2014

1(1), 2(2), 3(2), 4(2), 3(2), 2(1), 1(1) Pyramid session on the Rowlands Gill loop. Feeling decent and was able to kick away on all but the 2nd 2min effort.
Distances:
1min 310m
2min 630m
3min 920m
4min 1100m (hill)
3min 890m
2min 580m
1min 340m

Monday Jul 7, 2014 #

S and C (Flexibility) 32:00 [0]

Calves better

Note: Going to be sore tomorrow as spend the day shovelling

Running 24:30 [3] 5.6 km (4:23 / km) +75m 4:06 / km
shoes: Brooks Glycerin 11

Round the lake. Need to snap out of this lack of motivation

Running warm up/down 20:00 [3] 4.2 km (4:46 / km)
shoes: Innov8 F-Lite 2014

10 before and after at the track

Running tempo 20:00 [4] 5.55 km (3:36 / km)
shoes: Innov8 F-Lite 2014

20min tempo on the track felt pretty good to begin with but got bored between 10-15mins.

Saturday Jul 5, 2014 #

S and C (Flexibility) 30:00 [0]

Calves (L in particular) very sore so gave track a miss today

Friday Jul 4, 2014 #

Running 35:30 [3] 7.22 km (4:55 / km) +75m 4:40 / km
shoes: Brooks Glycerin 11

Up the Tanfield line to Sunniside and back home. Calves not too battered really

S and C (Flexibility) 30:00 [0]

Thursday Jul 3, 2014 #

Running 1:13:30 [3] 15.6 km (4:43 / km) +45m 4:39 / km
shoes: Innov8 F-Lite 2014

Down to Blaydon
Then out with the Harriers around to Newburn where the planned fartlek session didn't materialise so just increased the pace and held it comfortably listening to some of the stories of one of the older guys. Came back through Shibden Ponds along the boardwalks which was nice

Tuesday Jul 1, 2014 #

S and C (Flexibility) 35:00 [0]

Fell running race 45:01 [5] 9.75 km (4:37 / km) +300m 4:00 / km
shoes: X-talon 190s 2

Saltwell Harriers Fell race 3rd
Felt good for this but things turned after after about 2km where I dropped back behind Wil Horsley and some other bloke who's apparently pretty good. Thought about jacking it in along the C2C but kept grinding it out and pulled away from Lee on the descent to allow me to cruise in. Not feeling good running still? No top gear to push on in to even on the descents. Hmm?

C • it'll come 2

Fell running warm up/down 20:00 [3] 1.5 km (13:20 / km)
shoes: X-talon 190s 2

Before and afterwards

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