Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 31 days ending Mar 31, 2019:

activity	#	time	miles		km		+m	load
Running	24	21:37:51	168.83	(7:41)	271.71	(4:47)	2645	1044.5
Fell running	3	2:06:55	11.71	(10:50)	18.85	(6:44)	775	101.5
X-Country	1	1:27:40	11.65	(7:31)	18.75	(4:41)	415	78.9
Orienteering	1	54:59	5.65	(9:43)	9.1	(6:03)	140	49.5
S and C	2	30:00						18.0
Total	30	26:37:25	197.85		318.41		3975	1292.4

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Sunday Mar 31, 2019 #

11 AM

Orienteering race 54:59 [4] 9.1 km (6:03 / km) +140m 5:37 / km
shoes: VJ Bold 2017

Doctors Gate Brown 2nd
Have been wanting to get back in out with a map and compass for a few weeks now and finally got round to it. Started pretty well and was ahead to the halfway point despite a few small hesitations then on the long leg back Duncan took 1min out of me somehow, though I guess I was a bit slow I'm the circle. After that he was running at the same speed/slightly faster than I for the remaining controls and pulled out to an 80s win.

Pretty happy with this in general as my first orienteering race since maybe the British Champs last year. Will enter some more methinks

Running warm up/down 13:40 [3] 2.3 km (5:57 / km) +50m 5:22 / km
shoes: VJ Bold 2017

Before down the road and along some footpath before heading to the start

1 PM

Running 27:25 [3] 5.0 km (5:29 / km) +20m 5:23 / km
shoes: Salomon S lab sonic 6 2

Slow delayed warm down along the Lanchester Valley Railway Path on the warm down. Feeling a bit empty and tired.

Saturday Mar 30, 2019 #

9 AM

Running race 17:32 [5] 5.0 km (3:30 / km) +10m 3:28 / km
shoes: Salomon S lab sonic 6 2

Locke Parkrun, Redcar

Spot of tourism. Anna, Zoz (Anna's friend) and I went to Redcar.

Ended up in 2nd after the first 500m or so though whomever it was didn't pull too far ahead and gradually worked back to him. Did standard race tactics of sprinting past and opening up a gap straight away then just worked on to the finish.

Given my last month or so of running I wasn't expecting better than 18.00 so pleased to be significantly quicker than expected. 17.30 is what I reckon to be the basis of shape for me, let's hope I can try work away at this in the next few months.

Running 12:00 [3] 2.0 km (6:00 / km)
shoes: Salomon S lab sonic 6 2

Before with Anna and Zoz
Afterwards to find Anna

Running long 1:18:50 [3] 16.0 km (4:56 / km) +50m 4:51 / km
shoes: Salomon S lab sonic 6 2

Back to Annas from Redcar.
Chose to head along the English Coastal Path which sounds nice but the stretch I ran negotiated the Steel Works mainly threaded largely between towering industrial buildings, palisade fencing, railway line and gas pipelines. However, it was actually quite enjoyable with a lot of grass underfoot and the sun in the sky. Took a detour off up to a viewpoint before heading towards the Riverside Stadium and Transporter Bridge. Then back through the centre of Middlesborough town, I still think it's a bit of a weird place with the A66 barring the Tees riverside from people.

Friday Mar 29, 2019 #

Note
(rest day)

Bank

Thursday Mar 28, 2019 #

7 AM

Running 49:25 [3] 10.0 km (4:57 / km) +30m 4:52 / km
shoes: Salomon S lab sonic 6 2

Easy along the Quayside. Feeling yesterday in the legs so couldn't and didn't fancy going any faster.

Wednesday Mar 27, 2019 #

6 AM

S and C 20:00 [1]

1 PM

Running 59:00 [3] 13.0 km (4:32 / km) +115m 4:21 / km
shoes: Salomon S lab sonic 6 2

Along the C2C in Washington after picking up some samples nearby. Pleasantly surprised with how nice it was. Had planned to go the other way but then realised I could join it on to my previous run by doing the stretch to the A1 tunnel. Will have to go back.

Running 48:10 [3] 9.05 km (5:19 / km) +140m 4:56 / km
shoes: Salomon S lab sonic 6 2

HFW via Teams Cycleway, the Tanfield Railway Line and Watergate

Tuesday Mar 26, 2019 #

12 PM

Running 29:30 [3] 6.35 km (4:39 / km) +65m 4:25 / km
shoes: Salomon Sonic Sept

To and from Town to get some jabs for China

7 PM

Running 50:15 [3] 10.7 km (4:42 / km) +45m 4:36 / km
shoes: Salomon Sonic Sept

Went to the coast for a change. Ran up to Seaton Sluice and back from Spanish City. Did a 2km and 1km pick up on the way back finished with some strides.

Monday Mar 25, 2019 #

3 PM

Running 1:40:30 [3] 19.0 km (5:17 / km) +430m 4:45 / km
shoes: Salomon Sonic Sept

Was unsure how I'd feel on this after a stupid start time in the morning but eventually decided I'd go to the ridge above Osmotherley on the way home and do what I felt.

Dropped down in to Silton Forest which didn't look too bad then along some roads past a grand country house. This took me to a road which was just hellish with steep switchbacks and everything but felt ok. Had a bit of a break at the top and took in the views then ran towards Sutton Bank for a bit on the Cleveland Way before turning around and running back to the car on the Cleveland Way. Really nice evening and enjoyed it a lot.

Sunday Mar 24, 2019 #

11 AM

Running 20:50 [3] 4.2 km (4:58 / km) +20m 4:51 / km
shoes: Salomon S lab sonic 6 2

Look around the course early on to suss out what it would be like.

2 PM

Running 14:35 [3] 3.05 km (4:47 / km) +10m 4:42 / km
shoes: Salomon S lab sonic 6 2

Bit and pieces beforehand.

3 PM

Running 15:55 [3] 3.16 km (5:02 / km) +15m 4:55 / km
shoes: Salomon S lab sonic 6 2

Easy lap afterwards to cooldown before the long journey north

Running race 13:22 [5] 3.9 km (3:26 / km) +15m 3:22 / km
shoes: Salomon S lab sonic 6 2

Northern 12 Stage Relay

Despite being horrendously unfit, a poor showing at the National XC and not going to training the last few months I was put in the 1st Team for Gateshead. Things were going pretty well and we were sat in the top-15 throughout before it was my turn. I got a little worried as I saw someone who looked a little like Kev approaching the finish as I was 100m away so ran back and then was just milling about. Eventually saw him and set off in 12th. Dan was a little around the corner so cheered me on, then saw John and Steve just before the small rise who told me to through a group of 3 just ahead. I did this just at the turn much to my disappointment as this was where the wind was. Kept working away and ran largely solo to the finish to hold 12th.

Peter ran a decent last leg to get 13th which meant we qualify for the Nationals in a few weeks I believe.

Wasn't the slowest in the team which was nice.

Saturday Mar 23, 2019 #

12 PM

Running 44:20 [3] 10.0 km (4:26 / km) +105m 4:13 / km
shoes: Salomon Sonic Sept

Up to Consett (for the third time this week and fourth time in the last fortnight) to fill a gap in between the Consett-Stanley Line, Lanchester Valley Railway Path and Waskerley Line.

Nice little stretch with Hownsgill viaduct, Lydgetts Junction and the Terris Novalis Sculpture.

Decent weather again made this enjoyable, need to go back and finish the Derwent Walk now.

6 PM

Running 35:20 [3] 8.0 km (4:25 / km) +30m 4:20 / km
shoes: Salomon Sonic Sept

ITW

Friday Mar 22, 2019 #

6 AM

Running 1:13:30 [3] 16.0 km (4:36 / km) +170m 4:22 / km
shoes: Salomon S lab sonic 6 2

Run up the Lanchester Valley Railway Path from Lanchester to Lydgetts Junction and back.

All new to me, the hill wasn't as bad as expected.

Shoulder tight/sore from the injections still.

Thursday Mar 21, 2019 #

Note
(rest day)

Being sensible, didn't feel great in the morning and didn't really improve during the day. Just a bit tired I guess.

Wednesday Mar 20, 2019 #

6 AM

Running 1:16:00 [3] 16.0 km (4:45 / km) +160m 4:31 / km
shoes: Salomon S lab sonic 6 2

Derwent Walk again. From Hamsterley Mill to Blackhill and back. My watch died overnight so ran on feel which was quite nice, though I was slightly concerned about the time as I had to be onsite for 8am

C • 10 miles a day 2

Tuesday Mar 19, 2019 #

7 AM

Running 1:14:07 [3] 16.0 km (4:38 / km) +100m 4:30 / km
shoes: Salomon S lab sonic 6 2

Easy morning along the railway path to Wallsend and back. Feeling a bit more floaty than yesterday.

Monday Mar 18, 2019 #

7 AM

Running 1:16:50 [3] 16.0 km (4:48 / km) +160m 4:34 / km
shoes: Salomon Sonic Sept

Up the Derwent Walk early doors.

Legs felt very heavy on the way up, less so on the way back. Underestimated how long this would take me so slightly late to work but worth it for the peaceful, cold sunny morning vibes. My favourite sort of day.

Sunday Mar 17, 2019 #

X-Country race (Trail) 1:27:40 [4] 18.75 km (4:41 / km) +415m 4:13 / km

Cheviot Trail Series
Fenwick to Wooler on the St. Cuthberts Way

Knew I wasn't fit so uhmed and ahhed a little before eventually deciding on Friday to go enjoy and see what happened. Strung it out initially, but it quickly became apparent that I wasn't going to be making the running. Let a group of three disappear away but they took a wrong once out of Detchant and Kyloe so I ended up leading till about 10km.

Then slowly everyone started coming back to me and ended up at the back of a group of 5 by Weetwood Bridge. Slowed down quite a bit heading up the towards Weetwood Moor then had to manage my effort to the finish as my stomach started to die. A group of 3 were closing in towards the end which made it interesting also.

Enjoyable and a nice route.

Friday Mar 15, 2019 #

7 AM

Running 1:02:10 [3] 12.5 km (4:58 / km) +150m 4:42 / km
shoes: Salomon S lab sonic 6 2

Back from work via Scotswood Bridge and the Metro Centre

6 PM

Running 17:35 [3] 4.0 km (4:24 / km) +20m 4:17 / km
shoes: Salomon S lab sonic 6 2

Getting up to distance on the Castle Eden Walkway whilst heading down to Middlesborough.

Tuesday Mar 12, 2019 #

7 PM

S and C 10:00 [1]

Never really got round to it today.

Monday Mar 11, 2019 #

5 PM

Running 1:11:00 [3] 16.0 km (4:26 / km) +65m 4:21 / km
shoes: Salomon Sonic Sept

Steady along the C2C after dropping some samples off at the lab.

I felt rather good....my stomach did not.

Friday Mar 8, 2019 #

11 AM

Fell running 11:00 [3] 2.0 km (5:30 / km) +50m 4:53 / km
shoes: Innov8 212 2017 #3

Quick trip up the Helm before heading back to the north east. Just about managed to avoid a downpour.

1 PM

Running 44:20 [3] 10.0 km (4:26 / km) +60m 4:18 / km
shoes: Salomon S lab sonic 6 2

Steady on the South Tyne Trail. Ate too close to this and felt sick the entire run and long afterwards.

Strangely 1year to the day exactly since I last ran this loop I think.

Thursday Mar 7, 2019 #

6 PM

Running 1:16:30 [3] 15.4 km (4:58 / km) +315m 4:30 / km
shoes: Salomon S lab sonic 6 2

Back on the mean streets of Kendal after work. Weather somewhat better so didn't need the headtorch in the main despite the increasing darkness till I was back in Kendal. Took a trip up to the castle as I hadn't been before

Tuesday Mar 5, 2019 #

6 PM

Fell running 1:23:40 [3] 11.6 km (7:13 / km) +610m 5:43 / km
shoes: Innov8 212 2017 #3

AAC club run turned at High Pike as I felt it was enough. Enjoyable.

Monday Mar 4, 2019 #

Running 1:09:00 [3] 14.0 km (4:56 / km) +235m 4:33 / km
shoes: Salomon S lab sonic 6 2

On the roads, below the Helm to Natland and past Prizet. Crossed the main road and up to Brigsteer Road below Helsington Barrows before dropping back to Kendal and climbing back up to Oxenholme

Sunday Mar 3, 2019 #

7 AM

Running 26:10 [3] 5.1 km (5:08 / km) +60m 4:51 / km
shoes: Innov8 212 2017 #3

Easy morning run around Watergate. Feeling much better today, need to take more me time I think. Work is taking too much of my time and energy at the moment.

6 PM

Fell running 32:15 [3] 5.25 km (6:09 / km) +115m 5:32 / km
shoes: Solomon S-Lab Sense 6

Headtorch run up a small hill near Kendal from my BnB near Oxenholme and down to the main road then back over the top.

Very slippy and chose the wrong shoes. Somehow managed to stay upright

C • have you... 3

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