Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 31 days ending Jul 31, 2017:

	activity	#	time	miles		km		+m	load
	Running	21	13:38:13	106.35	(7:42)	171.15	(4:47)	1065	663.2
	Fell running	5	7:54:08	42.01	(11:17)	67.61	(7:01)	4875	430.8
	Orienteering	3	4:49:06	26.66	(10:51)	42.91	(6:44)	1035	275.3
	S and C	6	3:05:00						93.0
	Rock Climbing	1	1:00:00						48.0
	Total	34	30:26:27	175.02		281.67		6975	1510.2
	[1-5]	33	29:56:27
averages - sleep:7 weight:81.5kg

4:34

0:00

» now

Monday Jul 31, 2017 #

10 AM

Orienteering race 1:25:04 [5] 11.55 km (7:22 / km) +225m 6:43 / km

Scottish 6 days Balfour Forest
One of those meh days. Nothing really went well with mistakes all over the shop. Legs feeling a little off in comparison to yesterday too. Didn't like how rocky it was so was struggling to keep contact with the map instead looking at my feet. Twisted my ankle quite badly to #22 so walked for that and just when I got going again I tripped and fell on a 'tussock' which turned out to be a rock and badly bruised my hip/strained my side and could barely walk for the last 3 controls let alone run.

There will be other days.

Orienteering warm up/down 14:50 [3] 2.15 km (6:54 / km) +170m 4:57 / km

Jog to the start.

4 PM

Running 22:45 [3] 3.0 km (7:35 / km) +160m 5:59 / km
shoes: Mizuno Sayonara 2

Easy with Will on Craigendarroch

Sunday Jul 30, 2017 #

7 AM

Running 16:10 [3] 3.1 km (5:13 / km) +10m 5:08 / km
shoes: Mizuno Sayonara 2

Wake up plod along the railway line. Trying to get into good habits.

12 PM

Orienteering race 1:44:52 [5] 13.74 km (7:38 / km) +505m 6:27 / km

Scottish 6 days Glen Tanar
Started off a little rusty being slightly offline to #1 and #2, caught by Spongey on the way in to #4 and managed to hang on until #12 where I stopped to let him and Tristan who we caught go. Promptly ran past a control and binned 3mins then did ok the next few before being a complete numpty and running off the map! It was a good one an spent 15mins trying to work out what it was I had done as the terrain looked very similar. Ruined what would have been a very good race annoyingly.

Orienteering warm up/down 18:00 [3] 3.0 km (6:00 / km) +30m 5:43 / km

To the start.

Saturday Jul 29, 2017 #

6 PM

Running 27:50 [3] 5.3 km (5:15 / km) +60m 4:58 / km
shoes: Mizuno Sayonara 2

Cambus O'May with Will.

Friday Jul 28, 2017 #

Note
(rest day)

Long day trying to get things done before being away for 3weeks. Was tempted to do something en route but bad weather driving up meant an opportunity to stop in Stirling was well received. Probably good to have a day off though.

Bring on the 6days!

Thursday Jul 27, 2017 #

6 AM

Running 32:45 [3] 7.0 km (4:41 / km) +50m 4:31 / km
shoes: Mizuno Sayonara 2

ITW. Sefton and Princes Parks then both cathedrals.

8 PM

S and C 30:00 [1]

Maintenance

Wednesday Jul 26, 2017 #

6 AM

Running 29:00 [3] 6.15 km (4:43 / km) +50m 4:32 / km
slept:7.5 weight:81.6kg shoes: Mizuno Sayonara 2

ITW. Rather wet this morning which was a nice change from the last few days.

3 PM

Running 50:00 [3] 10.25 km (4:53 / km) +60m 4:44 / km
shoes: Mizuno Sayonara 2

HFW.
Sun had come out just in time as my running kit was still soaking from this morning. Out up the ring road then turned left to have a look around Everton Park, what an amazing view! Then back on to the ring road and through Toxteth to Princes Park and back home through Sefton. Feeling a bit empty this evening, need a good night sleep tonight.

Tuesday Jul 25, 2017 #

S and C 30:00 [1]

10 AM

Fell running tempo 29:40 [4] 4.3 km (6:54 / km) +480m 4:26 / km
shoes: Innov8 Xtalon 2017 #2

Effort up Ingleborough (20:27 from the gate)
Perfect if a little muggy conditions so just kept on running as hard as I could really. Legs burning towards the top

Fell running warm up/down 16:30 [3] 4.25 km (3:53 / km) +15m 3:49 / km
shoes: Innov8 Xtalon 2017 #2

The fun bit back down to the car

2 PM

Running 41:50 [3] 9.5 km (4:24 / km) +40m 4:19 / km
slept:7.0 weight:81.4kg shoes: Mizuno WR19

HFW along the prom. Legs clipping along quite nicely. Melting hot.

Monday Jul 24, 2017 #

7 AM

Running 28:30 [3] 6.2 km (4:36 / km) +50m 4:25 / km
slept:6.5 shoes: Mizuno WR19

ITW. Lush morning. Slept terribly so very groggy to begin with, legs perked up eventually.

6 PM

Running 21:50 [3] 5.05 km (4:19 / km) +20m 4:14 / km
shoes: Mizuno WR19

Lap of Sefton to try stave off the DOMS which were beginning to ache after sitting at my desk all day. Lower back quite tight noticed it on the steep climb yesterday and the week before may try roll it out a bit later

Sunday Jul 23, 2017 #

Fell running warm up/down 23:00 [3] 3.9 km (5:54 / km) +50m 5:33 / km
shoes: Innov8 Xtalon 2017

Along the 'river' (according to Willy) with Willy and Jack before
Jog up the first km with Willy as Jack bailed afterwards

Fell running race 57:20 [5] 10.0 km (5:44 / km) +730m 4:12 / km
shoes: Innov8 Xtalon 2017

Coniston Country Show 5th
Went out a bit easier than normal but ended up just behindidn't Josh Jardine with Willy on my shoulder at the first decision point. None of us knew which way to go so had to wait for Gary Greenhow and Rob Hope to show the way. As the climb ramped up slipped to the back of the group and gradually drifted backwards in to no mans land ahead of Jacks group.
Hit the steeper bit and saw Jack bearing off the track behind so stopped following Rob, Gary, Will, Josh, random Keswickian and Tim and hit out on a higher line which turned out pretty good as recaught Josh and Tim by the top. Then got chasing Gary, Will and Keswickian as Rob was well gone. Didn't quite have enough and finished about a minute down on Willy in 2nd. Good run though.

Saturday Jul 22, 2017 #

11 AM

Orienteering warm up/down 25:00 [3] 4.72 km (5:18 / km) +15m 5:13 / km
shoes: Innov8 Xtalon 2017

Along the road beforehand.
Back from the top of Longlands Fell afterwards

Orienteering race 30:00 [5] 5.65 km (5:19 / km) +80m 4:58 / km
shoes: Innov8 Xtalon 2017

BL local event Aughertree Fell
Tried to push hard and use good routines but was a little rusty at times. Lost a bit of time on #6 where I didn't interpret the contours. #8 and #12 through bad direction.

More use of the compass next week.

Orienteering 11:20 [3] 2.1 km (5:24 / km) +10m 5:16 / km
shoes: Innov8 Xtalon 2017

Run from the finish to the the base of Longlands.

Fell running hills 21:00 [5] 2.06 km (10:12 / km) +300m 5:54 / km
shoes: Innov8 Xtalon 2017

3*5mins (3mins) up Longlands Fell
Tough and legs ruined by the 2nd.

Thursday Jul 20, 2017 #

9 AM

Running 27:30 [3] 6.2 km (4:26 / km) +50m 4:16 / km
shoes: Mizuno WR19

ITW.
Aigburth Road, Nordic Church and the Strand. Much more pleasing run to work with no fiddling through streets in town.
Had a bit of a lie in as Helen is leaving today.

8 PM

S and C 30:00 [1]

Wednesday Jul 19, 2017 #

6 AM

Running 27:45 [3] 6.0 km (4:38 / km) +40m 4:29 / km
shoes: Mizuno WR19

ITW. Didn't sleep very well last night.

3 PM

Running 47:16 [3] 10.25 km (4:37 / km) +65m 4:28 / km
shoes: Mizuno WR19

HFW with half a ring road loop, Princes Park and the top end of Sefton. One patch of lethargy after the climb up on the ring road.

6 PM

Rock Climbing 1:00:00 [3]

Took Helen to the wall for something to do as it was pissing it down. Fun and can definitely see myself getting back in to this though got very dizzy towards the end as I hadn't eaten or drank enough.

Tuesday Jul 18, 2017 #

6 AM

Running 28:40 [3] 6.1 km (4:42 / km) +40m 4:33 / km
shoes: Mizuno Sayonara 2

IW the short way. Didn't expect such big hills running towards town

4 PM

Running 47:45 [3] 10.4 km (4:35 / km) +30m 4:32 / km
shoes: Mizuno WR19

HFW. Had wanted to do some efforts but only managed 1*1500m due to feeling a bit naff and a fair headwind

C • Chill out 3

Monday Jul 17, 2017 #

Running 45:26 [3] 10.05 km (4:31 / km) +60m 4:23 / km
shoes: Mizuno Sayonara 2

HFW along Edge Lane to Wavertree Botanic then through the tech park before crossing the Mystery and back home through Greenbank Park and Sefton. Nice to get my running in by 4pm

Sunday Jul 16, 2017 #

Running 33:30 [3] 7.2 km (4:39 / km) +20m 4:35 / km
shoes: Mizuno Sayonara

Couple of laps before
Big loop along the Tyne afterwards

Running intervals 23:30 [5] 4.8 km (4:54 / km)
shoes: Adidas XCS 5

4*1km on the track off 200m walk.
Feel quite slow at the moment as I've been lacking sessions the last few months.
3:19, 14, 17, 14

Saturday Jul 15, 2017 #

Running long 1:16:13 [3] 16.5 km (4:37 / km) +170m 4:24 / km
shoes: Mizuno Sayonara

Down to Swalwell and along the Derwemt Walk to my grandparents with an extra 5km to get 10mile in. Feeling ok after last night but hamstrings feel rather fucked

Friday Jul 14, 2017 #

Fell running race 26:53 [5] 5.6 km (4:48 / km) +400m 3:32 / km
shoes: Innov8 Xtalon 2017

Sedbergh Sports - 4th
Set off at my standard pace and settled in to place along the road behind Josh Boyle and Phil Davies (probably got that wrong again) whilst Chris Edis, another guy and Jack Wright came past after not too long. Hit the feLlanberis in 6th and as it became more and more steep John Helme caught and past me. By the top I started to close in a bit and caught back the back of the pack on the second climb. Past the random, then Chris Edis and as we approached the top got past Jack. Hit the descent with the aim of catching John and closed him down a bit on the steepest section, hit the flatter fields and had a big fall which let Jack close down a bit but held him off.

Suggested this to Jack during the week and he seemed keen. Legs had been feeling naff all week after Wasdale but the DOMS had finally abated and this felt ok.

First time Boyled alive.

Fell running warm up/down 25:00 [3] 3.5 km (7:09 / km) +150m 5:53 / km
shoes: Innov8 Xtalon 2017

Before and after with JackW

Thursday Jul 13, 2017 #

S and C 30:00 [1]
(rest day)

Wednesday Jul 12, 2017 #

Running long 1:22:25 [3] 16.5 km (5:00 / km) +10m 4:59 / km
shoes: Mizuno Sayonara 2

Long run along the Weaver Way. Pretty much a terrain run with the very uneven grassy path knee deep in places. Had planned to do a loop but my rough estimate was going to be about 25/30km which I wasn't overly keen for so turned at 8km. Did a lap of the Great Yarmouth track to finish, it was definitely not 400m.

Tuesday Jul 11, 2017 #

Running warm up/down 28:45 [3] 5.85 km (4:55 / km)
shoes: Mizuno Sayonara 2

Along the front before and afterwards

Running intervals 19:23 [5] 3.6 km (5:23 / km)
shoes: Mizuno WR19

6*400m(2mins) on the front. Pan flat and not too much wind.
Legs weren't happy again to begin with but eased off a hell of lots as a result. Times aren't anything to shout about: 75, 74, 72, 72, 71, 69 but progress through the session Avg: 72

Monday Jul 10, 2017 #

Running 49:50 [3] 10.0 km (4:59 / km) +65m 4:50 / km
shoes: Mizuno WR19

Easy DOMSy shuffle along the prom and in to Princes park before coming back through Sefton. Stomach grumbling a bit but not as much as the legs did to begin with!

S and C 35:00 [1]

Yoga whilst watching Nadal-Muller

Sunday Jul 9, 2017 #

S and C 30:00 [0]

Trying to not succumb to DOMS

Saturday Jul 8, 2017 #

Fell running race 4:34:45 [4] 34.0 km (8:05 / km) +2750m 5:45 / km
shoes: Innov8 Xtalon 2017 #2

Wasdale Champs Fell Race 33rd

Started off what felt steady and got in to a nice group with Tom Gibbs, Sam Watson and Young Ted. Kept it easy up to Whin Rigg and held back on the descent allowing Calum Tinnion, MMB and Josh Williams rock up. Had an awesome time up Seatallan and across Pots of Ashness before we were reeled in by Scoffers group (inc. Barbie) and bang. Ted and I got spewed straight out the back, hung on gamely about 30s behind Shane with a struggling Will Boothman and Ted to Pillar. Cruised down with a few crampy feelings in the legs to Black Sail Pass allowed a random DP'er to come past. Stuck in behind him to Beck Head where Rhesus was kind enough to offer me a gel (Thanks!) and the 'race' really begins.
Legs feeling shitty going up Great Gable dropping slowly backwards from Scoffers group. Met my mum on the top and downed a load of water. Missed the best line down got offered more water from Jack and my Uncle. John Rylance and Lamby (suffering from cramp) closed down on me up to Esk Hause which didn't feel too bad. Then majorly cramped up towards Calfcove, noticed Dave Taylor and and P&B guy were coming back to me but John Hunt was closing in on. Got the P&B guy but John was getting closer and closer but managed to finish ahead of him.

A bit disappointed by the time as its 55s slower than last time I ran it but we had a different start this year and I have a definite lack of training. Cracking day out on the hills perfect weather!

Splits
2014 - 0:36 1:33 2:22 3:09 3:44 4:12 4:29 4:33
2017 - 0:37 1:33 2:21 3:09 3:41 4:10 4:29 4:34

Sunday Jul 2, 2017 #

Running 9:35 [3] 2.15 km (4:27 / km) +15m 4:18 / km
shoes: Mizuno WR19

Set out once I'd gotten home. Made it about 700m before my calf tightened, knew it wasn't going to loosen off so set off home (bit better off tarmac) but annoying.

« Earlier | Later »