Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 31 days ending Oct 31, 2014:

	activity	#	time	miles		km		+m	load
	Running	14	12:15:14	92.74	(7:56)	149.25	(4:56)	1216	620.0
	S and C	12	7:08:15	6.71		10.8			104.6
	Cycling	6	6:14:15	66.26	(5:39)	106.63	(3:31)	1455	299.4
	Orienteering	5	4:51:15	26.19	(11:07)	42.15	(6:55)	1200	269.8
	Fell running	2	2:19:46	14.66	(9:32)	23.6	(5:55)	1153	136.8
	X-Country	2	1:34:30	13.68	(6:54)	22.02	(4:17)	62	84.9
	Total	25	34:23:15	220.25		354.45		5086	1515.5
	[1-5]	23	29:25:45
averages - sleep:12 rhr:30 weight:78kg

3:43

0:00

» now

Friday Oct 31, 2014 #

Cycling 1:04:00 [3] 19.72 km (3:15 / km) +210m 3:05 / km

Down to the track
From the track to uni via Scotswood Bridge, a much nicer way in
Back home from uni via Redheugh Bridge

Running warm up/down 20:00 [3] 4.4 km (4:33 / km)
shoes: Inov-8 X-talon 212 2013B

10mins before
10mins after

Foot a little tender when I first began but eased absolutely fine afterwards

S and C (Drills) 40:00 [3] 3.0 km (13:20 / km)

Standard barefoot although seemed to forget 5mins of the session somehow since I last did it. Made it up with some calf stretching as they were starting to get tight (Need to stretch properly later). Cold astro and kept getting a loasd of spray up as it was wet but I think it went fine

Thursday Oct 30, 2014 #

Cycling 1:01:00 [3] 17.2 km (3:33 / km) +260m 3:18 / km

To uni via Whaggs lane to drop Fran off then straight back afterwards as I'd just had enough.

Note: Foot a lot better today rolled it again all afternoon. Going to try and get what I'm now considering the most important session of the week, barefoot drills, tomorrow morning and then a XC session on Saturday morning

Wednesday Oct 29, 2014 #

Cycling 1:20:00 [3] 22.5 km (3:33 / km) +250m 3:22 / km

From home to Uni then a lap of the town moor once there.
Straight home afterwards

Note: Foot felt quite swollen this morning and tight in the intertarsal region again. Rolled it for the entirety of morning lectures and it seems to have eased a bit but not sure about how tomorrow will pan out

Tuesday Oct 28, 2014 #

S and C (Flexibility) 10:00 [0]

Not much time this morning. Still feeling knackered

Running 23:10 [3] 4.13 km (5:37 / km) +30m 5:25 / km
shoes: Innov-8 f-lite 192 Orange/Blac

From the stadium down to Pitcher and Piano feeling pretty awful hadn't eaten enough.
Jog back up, sore foot

Running intervals 40:54 [5] 7.4 km (5:32 / km) +10m 5:29 / km
shoes: Innov-8 f-lite 192 Orange/Blac

6*800m session was 10 but cut back as its an easy week and feeling tired. Did reps 1,2,5,6,9,10 and jogged them on the rest with Paul taking it easy afte the Frankfurt marathon.

Times:
2:35
2:35

2:30
2:31

2:31
2:31

Foot started to hurt on the jogging of rep 8 so was unsure but the last two reps felt alright. Annoying but will not run tomorrow i think. Pretty pleased with the session

Monday Oct 27, 2014 #

Note
(rest day)

Start of a rest week and feeling very tired and had a long day so bailed on the training so I don't wear myself out.

Sunday Oct 26, 2014 #

Orienteering warm up/down 20:45 [3] 3.2 km (6:29 / km) +55m 5:58 / km
shoes: Innov-8 X-talon 212 2014 B

To the start with Willy and TTDP
Jog around afterwards with Willy feeling tired

Orienteering race 1:06:27 [5] 11.2 km (5:56 / km) +425m 4:59 / km
shoes: Innov-8 X-talon 212 2014 B

Midlands Champs M21 Longshaw 1st
Had a really good run, little but sloppy on 5 and 6 and then banana'd a few just being a bit safer. Reckon 64 could have been gotten if the XC wasn't in the legs but not going to grumble.
Ran the first loop in the woods with TTDP in pursuit (he'd keep closing in the circle) but got away from him on the long leg up to the moor, decent start although Willy was ~1min quicker running speed. Ben Stevens (4mins) appeared on the moor in front of me and then I couldn't run away from him. Was feeling strong and was just dropping him to the road crossing but opted to get some recovery in and he caught back up. Same continued in the 2nd half but he was never ahead for any amount of time just taking slightly different lines in the terrain behind me pushing me on. Pleased to have beaten Willy and Rich but more pleased with the run hopefully I can have one or two of these next year

Saturday Oct 25, 2014 #

Event: OMM

X-Country warm up/down 28:37 [3] 5.31 km (5:23 / km) +14m 5:19 / km
shoes: Adidas XCS 5

Jog around part of the course before then a lap afterwards to try loosen off. Calves tight before and afterwards

X-Country race 33:05 [5] 9.11 km (3:38 / km) +18m 3:36 / km
shoes: Adidas XCS 5

Sherman Cup 32nd/453
3 laps of a windy park with some tarmac which wasn't pleasant. Calves were tight but pleased beat all the Gateshead people I'd want to. Would have been close to my 10km p.b. I think. Got out-sprinted by another Heed athlete on the last few hundred metres but managed to hold off a Blackhill Bounder so all in all it was a good performance. Hills were a bit of a struggle though maybe I ran too hard on Thursday. http://www.harrierleague.com/results/2014-15/cup-s...

Thursday Oct 23, 2014 #

Running 36:15 [3] 7.0 km (5:11 / km) +30m 5:04 / km
shoes: Innov-8 f-lite 192 Orange/Blac

Along to the Quayside and Copthorne from the stadium
Back afterwards

Running tempo 17:37 [4] 5.09 km (3:28 / km) +16m 3:24 / km
shoes: Innov-8 f-lite 192 Orange/Blac

Copthone 5km tempo (5km in 17:20ish)....Didn't push too hard, had Rich with me for about 4km then he faded a bit. Nice to get out and some threshold done before the weekend

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

5km - Splits

Wednesday Oct 22, 2014 #

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

Running long 1:30:00 [3] 18.55 km (4:51 / km) +275m 4:31 / km
shoes: Innov8 F-Lite 2014

Got the call to stand down from OMM alert at 5:30 so set off out to get my miles in. Fancied an explore of somewhere new so aimed to run over to Low Fell and along the Great North Road to Gateshead.
Home - Lobley Hill - Teams - Low Fell - Sheriff Hill - Carr Hill - Gateshead - Bensham - Dunston - Home
Managed to miss the Great North road and ended in some delightfully scummy parts of the city. Although nice to get a different view in and get some more of my Google Earth Magic style map filled in

Tuesday Oct 21, 2014 #

Cycling 1:02:00 [3] 17.2 km (3:36 / km) +240m 3:22 / km

To/from uni

Running warm up/down 10:45 [3] 1.8 km (5:58 / km) +5m 5:53 / km
shoes: Innov8 Xtalon 212 2014

Bit of a brisk warm up as it was FREEEEZING! Just down to this side of the quayside.
Jog straight back, still a bit cold and hamstring a bit tight. I guess from cycling

Running hills 35:45 [5] 8.2 km (4:22 / km) +180m 3:56 / km
shoes: Innov8 Xtalon 212 2014

3 sets of 6 hills, 1 middle, 1 short, 1 long. With a bit of a jog in between the 3 sets. Wasn't feeling too good on the ups but felt very comfortable on the downs.
Medium 200m 10m climb
40, 43, 46, 48, 47, 46
Short 150m 10m climb
34, 36, 33, 38, 38, 39
Long 300m 10m climb
64, 68, 71, 70, 71, 64

Monday Oct 20, 2014 #

Cycling 24:00 [3] 6.5 km (3:42 / km) +125m 3:22 / km

From home to the track and back. Whickham Bank was a bitch again

Running warm up/down 20:00 [3] 4.5 km (4:27 / km)
shoes: Innov-8 f-lite 192 Orange/Blac

Round the track

S and C (Drills) 44:00 [3] 3.8 km (11:35 / km)

Usual

Feeling a bit tired today especially glutes compounded by the onset of a cold (GRRRR) just in my nose at the minute but sinus attacks every so often but should be able to run through it at the minute although if it get a bit worse there's nothing immediately on the horizon of any note so can afford to knock it back if I want

S and C 30:00 [0]

Sunday Oct 19, 2014 #

Fell running warm up/down 15:00 [3] 2.5 km (6:00 / km) +50m 5:27 / km
shoes: Innov8 Xtalon 212 2014

Bit more before than afterwards

Fell running race 1:11:22 [5] 13.0 km (5:29 / km) +530m 4:34 / km
shoes: Innov8 Xtalon 212 2014

FRA Nav leg.
Really good bar one control where missed a few paths and managed to run off the map losing about 4/5mins maybe? Saving grace was that a lot of other teams did that too. Just trusted the navigators ahead, like jack and Todd next to us and then supersaint and winskill, would be atleast one of them right. Oops! But overtook Marcus again so no places lost apart from the steamtrain which also got lost with us that is Joe Mercer. Pulled up about 4/5places I think and then team slipped down a little again afterwards to 17th overall I think. Another good event, glad I chose this over Scotland in terms of travel and stuff. Foot was fine and as a bonus got to see Jonny Brownlee in the flesh being destroyed by Jebby

Note

Disappointing week in terms of running but hopefully the injury flair up has subsided enough to get another weeks training in. Got XC and Midlands next weekend to get over not doing the OMM this year (secretly quite happy I think)

Saturday Oct 18, 2014 #

Event: CLOK Autumn Short Race Series Event No 2 / Urban Event Northallerton

Running 34:46 [3] 6.4 km (5:26 / km) +50m 5:14 / km
shoes: Innov8 F-Lite 2014

Along the Wear in Durham (horrible river especially downstream) with Fran. feeling decent on the way out but then turned back and felt crap as the wind was behind us. Calves tight

Friday Oct 17, 2014 #

S and C 10:00 [0]

Calves trying to loosen off before the weekend as hopefully that will help the injury

Running warm up/down 10:45 [3] 2.5 km (4:18 / km)
shoes: Innov8 F-Lite 2014

Easy warm-up on the track

X-Country warm up/down 19:20 [3] 3.8 km (5:05 / km) +15m 4:59 / km
shoes: Adidas XCS 5

Lap looking for an easily identifiable loop and setting up a reed tripod to turn on.
Lope around again afterwards

X-Country tempo 13:28 [5] 3.8 km (3:33 / km) +15m 3:29 / km
shoes: Adidas XCS 5

2 laps of a loop around Shibden pond testing out spikes and foot before the weekend. Foot and shoes felt good which is pleasing going to jog later to see if there is any after effects.
Laps 6:39, 6:49
feeling a bit naff in the legs to be honest blame that on a sedate week

Thursday Oct 16, 2014 #

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

Tuesday Oct 14, 2014 #

S and C (Flexibility) 32:30 [0]

Foot feeling a bit better

Cycling 21:15 [3] 6.41 km (3:19 / km) +130m 3:01 / km
shoes: Innov8 F-Lite 2014

Down to the track and back up a slightly different way as I didn't fancy grinding up a busy Whickham Bank

Running warm up/down 20:00 [3] 4.5 km (4:27 / km)
shoes: Innov8 F-Lite 2014

Easy 10 around the track before and after drills

S and C (Drills) 46:45 [3] 4.0 km (11:41 / km)

Thought I'd try this to see how my foot responded as it usually feels good after a bit of barefoot training. Wasn't too bad initially and then after a little forgot about it. Going to roll/ice it a bit more today and hopefully I'll get along to the harriers tonight

Cycling 1:02:00 [3] 17.1 km (3:38 / km) +240m 3:23 / km

To/from uni

Running 20:34 [3] 4.0 km (5:09 / km) +25m 4:59 / km
shoes: Innov8 F-Lite 2014

From the stadium out around the back to the far start. The rest turned back here to do another rep but didn't want to risk things so skipped their first.
Slow disappointed solo plod back turning into a hobble towards the end

Running intervals 20:00 [5] 4.0 km (5:00 / km) +20m 4:53 / km
shoes: Innov8 F-Lite 2014

Had wanted to do 6*1km but foot reared up at 4 annoyingly. Quite sore now so will either just cycle or rest tomorrow.
Despite feeling naff times were good: 3.05, 3.15, 3.04, 3.14 so definitely fitter than a few weeks ago

Monday Oct 13, 2014 #

Note
(rest day)

Trying to let my foot settle down as its still quite bruised and painful to walk on. Should be fine by the weekend at the latest

Sunday Oct 12, 2014 #

Event: Regional Middle Distance Event

Event: Penrith Beacon

Orienteering warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: Innov8 Xtalon 212 2014

Jog to the start beforehand.
Nothing afterwards due to foot

Orienteering 56:07 [4] 5.9 km (9:31 / km) +160m 8:23 / km
shoes: Innov8 Xtalon 212 2014

Penrith Beacon Blue
Chose to run down as the area didn't seem like a 'classic' area and probably best as a middle. Decision proved wise as I never got in to the area and had a shocking run probably down to not realising it was 1:75000 till the last control. Also my foot which was bruised after yesterday started to hurt about half way round. Should have been comfortably under 40mins I think. Didn't plan!

C • 1:75000 2

Saturday Oct 11, 2014 #

Event: Race the Castles

Orienteering warm up/down 20:00 [3] 2.5 km (8:00 / km) +60m 7:09 / km
shoes: Innov8 Xtalon 212 2014

Up to the start and a few drills and stuff
Was going to warm-down but my foot was hurting when I finished so gave it a miss its bruised where my Mortons neuroma is but hopefully should clear up a bit soon

Orienteering 20:52 [5] 3.13 km (6:40 / km) +60m 6:05 / km
shoes: Innov8 Xtalon 212 2014

Race the castle Edinburgh 32nd Mens WRE
Another race where it could have been so much better messed up the route choice leg and then late on.

Thursday Oct 9, 2014 #

S and C (Flexibility) 30:00 [0]
rhr:30 slept:12.0 weight:78kg

Feeling a lot better after a long night in bed.

Running 56:10 [3] 11.45 km (4:54 / km) +60m 4:47 / km
shoes: Innov8 F-Lite 2014

Easy jog with the Harriers before the weekend. Luckily it the first in the Harrier league this weekend so that was their session also. Stomach playing up must have been something I ate at lunch. Also R calf a bit tight so will get rollering it tomorrow

Wednesday Oct 8, 2014 #

Note
(rest day)

Feeling tired

Tuesday Oct 7, 2014 #

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

Running warm up/down 20:58 [3] 3.7 km (5:40 / km) +30m 5:27 / km
shoes: Innov-8 f-lite 192 Orange/Blac

From the stadium down to the quayside ended up in a 5km race over the bridge oops
Back afterward not feeling great

Running intervals 44:53 [5] 8.11 km (5:32 / km) +60m 5:20 / km
shoes: Innov-8 f-lite 192 Orange/Blac

5*1miles but skipped the 4th as its meant to be an easier week so I can beat hubmann and co at the weekend ;)

Pretty pleased as I was feeling fast and pushed it as hard as I could bar the 3rd where I eased back a little to the line as my snack nearly returned.
Times:
5:27
5:34
5:34
5:22

Average 5:29 which is another improvement on last time so still getting quicker which is good. And a massive p.b. on the loop

Monday Oct 6, 2014 #

Running 1:09:37 [3] 14.0 km (4:58 / km) +165m 4:42 / km
shoes: Brooks Glycerin 11 #2

Plod up the Derwent Walk with Fran from Blaydon Rugby club to beyond Rowlands Gill trying to keep her from running off in to the distance. Legs feeling a bit tired on the way out but perked up on the way back. Easy week this week :D

Sunday Oct 5, 2014 #

Orienteering 13:00 [3] 2.1 km (6:11 / km) +30m 5:47 / km
shoes: Innov8 Xtalon 212 2014

Before with Rich and then after by myself up the valley feeling good XD

Fell running race 53:24 [5] 8.1 km (6:36 / km) +573m 4:52 / km
shoes: Innov8 Xtalon 212 2014

Ian Hodgson's Relay 3rd leg, out in 3rd and back in 3rd
Willy/Josh and Little Rob/Rhys brought us back in 3rd with a bit of a gap in front and not sure how far behind. Set off fast with a faint hope of chasing down Calder Valley. Felt good going up Red Screes and managed to run quite a bit. Took a bearing just before the top for the descent and then we ran down pretty hard. Took a good line (which Rich had recceed yesterday luckily) up and around Dove Crag then were a bit hesitant dropping down in to the control in the dense fog but didn't waste too much time as it was hard to go too wrong. Then dropped down the left of the stream as instructed by Mike and Dan although when it steepened Rich fell and gashed his knee quite bad so we were a little slower after that. Luckily we managed to still beat Mike and Dan in the vets team by 5secs.

Really enjoyed it and Saville and Neil held us fairly comfortably in 3rd. So it was a good experience

Saturday Oct 4, 2014 #

Orienteering race 1:08:34 [5] 9.9 km (6:56 / km) +330m 5:56 / km
shoes: Innov8 Xtalon 212 2014

October Odyssey Day 1 at Hamsterley 1st
Pretty good run although still lost time in a few place 7mins ahead of Duncan Archer so pleased with that. Area was a lot better than my granddad told me so was pleasantly surprised. Bring on tomorrow!

Orienteering warm up/down 13:30 [3] 2.22 km (6:05 / km) +80m 5:09 / km
shoes: Innov8 Xtalon 212 2014

Up to the start with Fran and up the river afterwards by myself

Friday Oct 3, 2014 #

S and C 30:00 [0]

Thursday Oct 2, 2014 #

S and C 30:00 [0]

Running warm up/down 32:12 [3] 6.2 km (5:12 / km) +30m 5:04 / km
shoes: Innov-8 f-lite 192 Orange/Blac

With the Harriers down to the quayside and along to the Copthorne.
Back again afterwards bit slower with Steve and Michael.

Running tempo (Harriers) 17:28 [4] 5.07 km (3:27 / km) +10m 3:25 / km
shoes: Innov-8 f-lite 192 Orange/Blac

5km along the quayside up to Tyneside business park and back off the front again but Rich kept my pace honest. Paul is still ill annoyingly. New shoes felt GREAT! 5km in 17:16

5km - Splits

Wednesday Oct 1, 2014 #

Running 40:00 [3] 7.9 km (5:04 / km) +85m 4:48 / km
shoes: Innov8 F-Lite 2014

Pre-breakfast to uni, much better than sitting in traffic, nice and easy with a bag

Running 53:25 [3] 10.35 km (5:10 / km) +135m 4:51 / km
shoes: Innov8 F-Lite 2014

Back home from uni in the baking sunshine. Did a longer loop via the metrocentre to get me up to my 90mins for the day. Lambton avenue felt pretty tough with a bag.

« Earlier | Later »