Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 31 days ending Dec 31, 2017:

	activity	#	time	miles		km		+m	load
	Running	21	21:23:43	163.3	(7:52)	262.8	(4:53)	2835	1051.5
	Fell running	6	11:37:22	67.23	(10:22)	108.2	(6:27)	4393	557.9
	S and C	11	5:36:00	0.51		0.82		5	236.8
	Rock Climbing	3	5:00:00						231.0
	Orienteering	4	4:58:39	29.38	(10:10)	47.28	(6:19)	579	249.0
	Total	42	48:35:44	260.42		419.1		7812	2326.2
averages - sleep:8.8 rhr:37

3:13

0:00

» now

Sunday Dec 31, 2017 #

11 AM

Running 49:30 [3] 10.15 km (4:53 / km) +160m 4:31 / km
shoes: Mizuno Sayonara

Down the Kibbleworth line and back

5 PM

Running 38:50 [3] 8.25 km (4:42 / km) +10m 4:41 / km
shoes: Innov8 flite 235

A few laps of Newburn business Park and along the river slightly with a few strides. Felt good.

Saturday Dec 30, 2017 #

12 PM

Running 1:10:20 [3] 16.0 km (4:24 / km) +70m 4:18 / km
ahr:148 max:162 shoes: Salomon S-lab Sonic

Went to the sea.
Escaped all the snow and ice lingering. Felt really good despite it taking me so long to convince myself to get out.

North pier to St Mary's Lighthouse and back

8 PM

S and C 32:00 [1]

Friday Dec 29, 2017 #

9 AM

Running long 1:55:00 [3] 20.0 km (5:45 / km) +285m 5:22 / km
ahr:138 max:160 rhr:35 slept:9.0 shoes: Innov8 212 2017 #3

It was snowing so it would have been rude not to.
Fun.

4 PM

Running 31:00 [3] 6.5 km (4:46 / km) +55m 4:35 / km
shoes: Salomon S-lab Sonic

Steady snowy 3steps - testing out the new shoes

Thursday Dec 28, 2017 #

9 AM

Running 45:45 [3] 10.0 km (4:35 / km) +120m 4:19 / km
ahr:151 max:172 rhr:32 slept:9.0 shoes: Innov8 flite 235

Staithes again.
Legs felt really good today.

4 PM

Running 56:15 [3] 10.87 km (5:10 / km) +170m 4:48 / km
ahr:149 max:170 shoes: VJ Bold 2017

Easy on the trails. Feeling good again.

6 PM

S and C 20:00 [1]

Wednesday Dec 27, 2017 #

5 PM

S and C 30:00 [2]
ahr:74 max:112 rhr:40 slept:8.5 (rest day)

Legs and head agreed that a day off would be good

Tuesday Dec 26, 2017 #

Note
rhr:38 slept:9.0

11 AM

Orienteering warm up/down 7:54 [2] 1.23 km (6:25 / km) +15m 6:03 / km
ahr:74 max:112 shoes: Innov8 212 2017 #3

Little jog through the Uni to warm-up. Got a bit lost to be honest. This place never ceases to disorientate me

Orienteering race 56:30 [4] 9.7 km (5:49 / km) +160m 5:23 / km
ahr:163 max:176 shoes: Innov8 212 2017 #3

NN Boxing Day Score in Houghall Woods/Durham Campus a few minutes behind Duncan but got them all. Fairly convoluted route and a bit sloppy in places but good fun.

Nice to be back in here to be honest.

12 PM

Running 52:00 [3] 10.05 km (5:10 / km) +45m 5:04 / km
ahr:134 max:154 shoes: Mizuno Sayonara

Deerness Valley Railway Line
Felt fine for 4km then started seeing dots and legs feeling empty. Had a bit of a break at 5km then was ok if not a bit slow on the way back.
Should have probably drank and eaten in between.

Monday Dec 25, 2017 #

8 AM

Running long 2:32:20 [3] 28.6 km (5:20 / km) +360m 5:01 / km
ahr:140 max:159 shoes: Innov8 xtalon 2016 a

Ran the Red Kite Trail from home then on to the grandparents for Xmas day. No breakfast so got a bit empty after about 2hours.

7 PM

S and C 30:00 [2]
ahr:72 max:109

Hamstrings need work

Sunday Dec 24, 2017 #

10 AM

Running 49:40 [3] 10.0 km (4:58 / km) +135m 4:39 / km
ahr:142 max:162 rhr:36 slept:8.0 shoes: Innov8 flite 235

Down to Dunston Staithes and back via Lobley Hill.

Not the best sleep after a(!) beer last night. And tired legs meant this was hard to get put the door for. Pleased I did though and not too bad

4 PM

S and C 42:30 [2]
ahr:65 max:107

Saturday Dec 23, 2017 #

9 AM

Running race 18:30 [5] 5.0 km (3:42 / km) +85m 3:25 / km
ahr:173 max:181 rhr:37 slept:8.5 shoes: Mizuno Sayonara

Gibside Parkrun 1st
Though I may as well go and see if thigs were any better than yesterday.
Set off to see who would come with me, was solo after ~50m.

Lungs and legs felt a bit better today but not 100%. I'm about 20s slower than 3shires fitness which isn't too bad

Running warm up/down 26:12 [3] 5.0 km (5:14 / km) +90m 4:48 / km
ahr:144 max:162 shoes: Mizuno Sayonara

To the start before
Back to the car to pick up my barcode and back to the finish afterwards then along the Derwent Walk briefly.

9 PM

Running 48:42 [3] 9.0 km (5:25 / km) +185m 4:54 / km
ahr:145 max:174 shoes: VJ Bold 2017

Down the Derwent Walk with Scott on his CycloX bike.
Got the segment down to the walk back which was pleasing although I needn't have gone so fast as I took it by 30s.
Took in a few paths and trails one of which involved a horrendous climb upwards much to Scott's delight.

Felt better as the run went on. Quite easy mentally to switch off with a bike for company

Friday Dec 22, 2017 #

11 AM

Running warm up/down 52:04 [3] 10.2 km (5:06 / km) +135m 4:47 / km
slept:8.5 shoes: Mizuno Sayonara

From Beamish up to the Stanley bridges
Jog back up the hill from the A1 afterwards. Suffering.

Running intervals 38:30 [5] 9.8 km (3:56 / km) +15m 3:54 / km
shoes: Mizuno Sayonara

1,2,3,4,5,4,3,2,1 (90s) on the C2C path
Legs felt naff warming up but hoped that downhill intervals would make it less of a struggle. It wasn't. Paces were roughly 3:30-3:40ish but my legs just weren't able to push on. Maybe the cold is still lingering or the mileage of the last 7days is caching up.

Got it done anyway.

0.3km, 0.6, 0.9, 1.15, 1.4, 1.1, 0.8, 0.55, 0.3

S and C warm up/down 9:30 [2] 0.82 km (11:35 / km) +5m 11:15 / km
shoes: Mizuno Sayonara

Drills - trying to get the legs working

5 PM

S and C 20:00 [1]

Thursday Dec 21, 2017 #

10 AM

Running 40:45 [3] 8.0 km (5:06 / km) +120m 4:44 / km
ahr:146 max:161 rhr:38 slept:9.5 shoes: Innov8 xtalon 2016 a

Watergate and Ravensworth with 6 strides

8 PM

Running 1:11:10 [3] 14.85 km (4:48 / km) +300m 4:21 / km
shoes: Innov8 212 2017 #3

Pontop headtorch with Higgins and his dog.
Felt ok and we were both pushing it a little at times. Nice to run with someone else up here. Quite a lot of small trails and mud so goig alright.

Wednesday Dec 20, 2017 #

6 PM

Running 56:30 [3] 13.05 km (4:20 / km) +115m 4:09 / km
ahr:156 max:164 shoes: Innov8 flite 235

South Tyne Trail on the way home by headtorch.
Ran a bit faster than intended but felt decent. Was a bit unnerving on Lambley Viaduct for some reason.

Tuesday Dec 19, 2017 #

12 PM

Fell running long 2:21:15 [3] 23.0 km (6:08 / km) +990m 5:03 / km
ahr:149 max:170 shoes: Innov8 212 2017 #3

Ingleborough and Whernside from Hill Inn. Felt a bit flat going up ingleborough but convinced myself to continue on dropped down to the quarry and up Twistleton Scar (which is a bit of a brute) then 5km of pleasant uphill running followed by a further 3km of wishing it would end. The descent was fun, spied the racing line so skied my way down that.
Not much snow or ice around even up high.

Bit of a minging day with foggy mizzle but pleasant enough when running

9 PM

S and C 12:00 [1]

Monday Dec 18, 2017 #

Note

Got some bad news yesterday evening so slept pretty bad. Bailed on the pre-work run but will get out later

4 PM

Rock Climbing 1:30:00 [3]

Had a good session tonight. Think I'm getting a bit stronger again and can crimp a bit more again. Getting back up to purple standard consistently (V3-4)

7 PM

Running 1:04:00 [3] 12.4 km (5:10 / km) +70m 5:01 / km
shoes: Innov8 flite 235

Eventually willed myself out. Went along Aigburth Road and around Princes Park along to the Mystery then wiggled up to Queens Drive. Followed that down to Sefton and back to Aigburth Road. Did a few strides in the neighbouring streets to finish. Feeling ok but cruising along really. L calf has finally loosened off which is good.

Sunday Dec 17, 2017 #

Fell running 54:00 [3] 8.3 km (6:30 / km) +240m 5:41 / km
shoes: Innov8 Xtalon 2017 #2

Around Tarn Hows and up Black Fell with PB
Cold, wet day so opted for something lower down. So much ice about! Legs not too bad really.

S and C 35:00 [1]

Saturday Dec 16, 2017 #

Fell running 3:05:00 [3] 21.0 km (8:49 / km) +1405m 6:36 / km
shoes: Innov8 Xtalon 2017 #2

Scafell Pike from ODG with JackW, PBray and the Elk
Pete pushed the pace a bit up Rosset Gill and it got tough as the snow got deeper. Hit Esk Hause and it opened up a bit but still a bit claggy all the way up. Overtook numerous people with their full winter kit which was amusing.
Dropped down Mickledore then had an amazing descent down to Eskdale, skis would have been perfect. Crossed the Great Moss then hopped over to Lingcove Beck and up to Three Tarn, which I found a bit tough. Then Matt and I nailed it down The Band.

Best run of the year I think!

Friday Dec 15, 2017 #

1 PM

Fell running 1:03:20 [3] 12.0 km (5:17 / km) +360m 4:35 / km
shoes: Innov8 Xtalon 2017 #2

Up and down Nine Standards Rigg. Snowy and awesome

Rock Climbing 2:00:00 [3]
ahr:97 max:152

Kendal Climbing Wall with JackW.
Good session went through the moo cows, red and blues ok. Did a few yellows and made some starts on a couple of purples

Wednesday Dec 13, 2017 #

Note
(sick)

Feeling a bit better today will test it out tomorrow

Monday Dec 11, 2017 #

Note
(sick)

Got a sore throat driving north and feel a bit flu-y. Maybe this was why I felt so rubbish yesterday

5 AM

S and C 30:00 [1]

Sunday Dec 10, 2017 #

Fell running long 2:33:00 [3] 27.2 km (5:37 / km) +710m 4:59 / km
shoes: Innov8 212 2017 #3

Rivelin, Stanage, Headstone and Wyming Brook with Josh W, Saville, Coombsy and Spongey.
Cold and snowy on the tops but ok off the Edge. Went bang pretty spectacularly going up Fox Haggs so skipped the down and up on Coppice.

Saturday Dec 9, 2017 #

2 PM

Rock Climbing 1:30:00 [2]

Climbing at the works with Mary.
Got all the easy ones and a few slightly harder ones

7 PM

Fell running long 1:40:47 [3] 16.7 km (6:02 / km) +688m 5:00 / km
shoes: Innov8 212 2017 #3

Snowy headtorch run with Saville up Back Tor then on to DPFR whiskey stop. Back via Cartledge Edge.
So much ice about fell over twice in the same spot on the way out and back. But pretty cool in the snow

Friday Dec 8, 2017 #

Running 49:08 [3] 11.53 km (4:16 / km) +30m 4:12 / km
ahr:159 max:184 shoes: Mizuno WR19

Avenues to get out and the fresh air.
Didn't feel particularly great but was running quite well it seems

Thursday Dec 7, 2017 #

Running (Fartlek) 47:30 [4] 11.0 km (4:19 / km) +100m 4:08 / km
ahr:154 max:173 shoes: Innov8 flite 235

Mossley Hills
Efforts up Park Ave, Carnatic Road, Dundonald Road, Barkhill Road and Kylemore Road
Efforts down Woodlands Road and Mossley Hill/Park Ave

Finished with 4*25s strides

Some less than pleasant hail.

Wednesday Dec 6, 2017 #

Note
(rest day)

Working 7 till 7 and feeling mentally drained from all the travelling so thought it was better to rest up this evening

Tuesday Dec 5, 2017 #

7 PM

Running warm up/down 41:00 [3] 7.5 km (5:28 / km) +20m 5:24 / km
shoes: Mizuno Sayonara 2

Down to the swing bridge then back over Millennium Bridge and back to Rooneys.
Drills

Jog back to the stadium via Gateshead College rather slowly

Running intervals 24:00 [5] 5.25 km (4:34 / km) +70m 4:17 / km
shoes: Mizuno Sayonara 2

7*600m around Rooneys

Dropped down a group from last time and got schooled by a bunch of kids half my size. But a good session despite all the travelling. Last rep turned in to a tempo as my stomach started complaining

1:55, 57, 57, 58, 59, 59, 2:05

A quick search suggests this isn't too far off the last time I did the session (albeit 40m shorter). Same average time so maybe 1/2s off that?

Monday Dec 4, 2017 #

10 AM

Orienteering warm up/down 17:10 [3] 3.6 km (4:46 / km) +15m 4:40 / km
shoes: VJ Bold 2017

Lap of Nedre Rudan beforehand
Jog back to the car afterwards

Orienteering intervals 52:25 [4] 7.5 km (6:59 / km) +60m 6:43 / km
shoes: VJ Bold 2017

6 Orienteering intervals in Rudan with Nick and Tom
1st - we all spooned #2 but okish
2nd - good, some good routechoices to the last
3rd - not good, kept turning right at every decision point and drifted
4th - still a bit flustered, sloppy
5th - took a different route to the other two and popped out in front, had a bt of a wait
6th - higher pace, ok orienteering

Sunday Dec 3, 2017 #

9 AM

Orienteering 1:58:00 [3] 18.25 km (6:28 / km) +215m 6:06 / km
shoes: VJ Bold 2017

Ravinen Langpass to Tyreso and back.
Nice group out with Tom, Nick, Matt, Gustav, Jakob L and Bjorn

Started to get a bit empty later on as ran without a proper breakfast. Good training though and a nice mix of path and terrain with some nav but quite tricky on a 1:20!

6 PM

S and C (Body Pump) 1:00:00 [5]

Nick took Tom and I along to a torture class.....so many DOMs even during the session

S and C 15:00 [1]

Loosening off afterwards

Saturday Dec 2, 2017 #

9 AM

Running 27:00 [3] 4.8 km (5:37 / km) +40m 5:24 / km
shoes: Mizuno Sayonara 2

Run to the start around and about before
Lap of the park afterwards and back to the car

Running tempo 18:02 [5] 5.0 km (3:36 / km) +50m 3:26 / km
shoes: Mizuno Sayonara 2

Haga Parkrun
Pretty much perfect conditions, slightly chilly and dry
Went out at the pace I wanted to with Fellbaum just behind he moved past on the hill chasing three others ahead. Caught back up on the descent but dropped backwards again on the flat afterwards. Toiled up the second climb and tried to stride out down the hill before a masked runner with a pram came past! Looked back at Nick and tried to tuck in behind as he slowly ran away which was depressing. Turned out to be Jules Dent so not the end of the world.

Although not a great start to the training for next year.

2 PM

Orienteering warm up/down 46:40 [3] 7.0 km (6:40 / km) +114m 6:10 / km
shoes: VJ Bold 2017

Running the Swedish National Team training from the day before at Hokaringen.
Got lost on the warm-up running up the wrong hill
Running against Nick and Tom taking different routes and lines and navigating myself. Reasonably successfully when making a plan, not so when rushing.

Friday Dec 1, 2017 #

Note
(rest day)

Yep.
No time bad sleep again and had to get in early for a looong days

« Earlier | Later »