Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Mar 9, 2014:

activity	#	time	miles		km		+m	load
Fell running	3	6:03:09	33.49	(10:51)	53.9	(6:44)	2613	284.2
Running	6	4:22:55	32.97	(7:58)	53.06	(4:57)	765	223.5
S and C	5	2:36:10	1.58		2.55			61.7
Cycling	1	20:00	6.21	(3:13)	10.0	(2:00)		16.0
Total	12	13:22:14	74.26		119.51		3378	585.4
[1-5]	10	12:03:14

2:59

0:00

» now

Sunday Mar 9, 2014 #

Event: YHOA Superleague / YHOA Championships

Fell running long 2:59:54 [3] 24.5 km (7:21 / km) +1430m 5:41 / km
shoes: Innov8 Xtalon 212 2014

Lakes 4 passes route
After getting battered by the high winds yesterday and the foggy forecast we decided to do a relatively low level route from Seathwaite over Styhead Pass to Wasdale Head then over Black Sail Pass and down into Ennerdale then over Scarth Gap to Gatesgarth and around the back of Fleetwith Pike to drop down on to Honister and down to Seatoller then Lewis and I split whilst he got a little extra distance and I went straight back a long the road as I'd felt pretty awful from about 2hours

Saturday Mar 8, 2014 #

1 PM

Fell running race 39:55 [5] 8.4 km (4:45 / km) +423m 3:48 / km
shoes: X-talon 190s 2

Jarrets Jaunt Handicap Fell Race
After a bit of conversation with Andy Bradley I had a handicap sorted setting off in the last 4 as it turned out :-/ With Alan Bowness, Brian Taylor and some other bloke. With Lewis 2mins ahead I set off intent on catching him by the top of the second climb, Dent, and tried to manage my effort accordingly. The first hill wasn't to my suiting and didn't feel like I was making much headway and got to the top 2nd last with Alan and Brian taking about 30s-1min out of me. Took the downhill fast and closed on someone reeling in people all the time down this stretch and then suddenly a massive line of people appeared at the bottom of Dent and so I tried to dig deep and run sections of 'the chimneys' got past Lewis here and then the wind turned in to a tail wind and so managed to keep pushing all the way to the top then just opened the stride and tried to fall down the hill as quickly as possibly and not take anyone out. Finished in 13th but had 2nd(?) or 3rd(?) fastest time about 1min down so pretty pleased

Fell running 53:20 [2] 6.6 km (8:05 / km) +470m 5:58 / km
shoes: X-talon 190s 2

Very easy with Lewis up Crag Fell and Grike from Ennerdale on the race route to get a feel for what the acscent and descent to and from Crag fell will be like. Super windy struggling to breathe at times

Friday Mar 7, 2014 #

Running 35:40 [3] 6.4 km (5:34 / km) +75m 5:16 / km
shoes: Brooks Glycerin 11 #2

Easy lope around Cockermouth with Lew. Stomach not agreeing. Legs feeling alright before tomorrow and knee not noticeable though been trying to massage and stretch my itb a lot

S and C (Flexibility) 27:00 [0]

Thursday Mar 6, 2014 #

7 AM

Running 28:36 [2] 5.6 km (5:06 / km) +95m 4:42 / km
shoes: Brooks Glycerin 11 #2

Pre-breakfast plod round the 30 loop....starting to feel the last week in my system. Getting up was a lot harder and the movement came by about 20mins. My hip flexors feel quite tight and kept me awake a bit last night

4 PM

Running warm up/down 20:15 [3] 3.75 km (5:24 / km) +60m 5:00 / km
shoes: Brooks Glycerin 11 #2

Down to Endcliffe and back again afterwards....knee a bit sore on the way back up think its ITB related from this big week stretching and maybe a day off with a tough weekend coming up

Running intervals (Fartlek) 40:00 [5] 9.5 km (4:13 / km) +115m 3:58 / km
shoes: Brooks Glycerin 11 #2

Same as Tuesday 20*1 on/1 off floating recovery. Moving a bit better though despite knee feeling a little off. Went up Bingham as well

Wednesday Mar 5, 2014 #

9 AM

S and C (Flexibility) 26:00 [0]

Feeling tight from yesterday

3 PM

Fell running long 1:30:00 [2] 14.4 km (6:15 / km) +290m 5:41 / km
shoes: Innov8 Xtalon 212 2014

Testing out a new pair of shoes before I race in them....felt good and couldn't tell any difference from the old ones.
Same loop I did with Wright before the British last year I think(?) from Redmires up to the pole across to Cowper and along the edge to High Neb then down to the reservoir and Headstone then back over the top....extended it slightly to take it up to 90 but nice and steady like last week with quite a bit of terrain running again its actually quite a nice loop

Tuesday Mar 4, 2014 #

7 AM

Running 33:19 [3] 6.3 km (5:17 / km) +110m 4:52 / km
shoes: Brooks Glycerin 11 #2

Easy round the loop then 10*10s hills on Lawson road again

2 PM

S and C (Flexibility) 26:00 [0]

6 PM

Running warm up/down 22:40 [3] 3.95 km (5:44 / km) +50m 5:24 / km
shoes: Brooks Glycerin 11 #2

Down to Endcliffe and back up afterwards

Running intervals 40:00 [5] 9.41 km (4:15 / km) +95m 4:03 / km
shoes: Brooks Glycerin 11 #2

20*1min on/1min off rolling recovery
Hard but managed to keep it roughly the same intensity throughout...being slightly retarded had its use when I thought after the 9/20 reps I was nearly done

Monday Mar 3, 2014 #

7 AM

Cycling 20:00 [3] 10.0 km (2:00 / km)
shoes: Brooks Glycerin 11

10mins before and after

S and C (Gym) 35:00 [3]
shoes: Brooks Glycerin 11

Standard stuff

6 PM

Running 42:25 [3] 8.15 km (5:12 / km) +165m 4:44 / km
shoes: Brooks Glycerin 11 #2

Rejig-ed my Mondays so hopefully I'm not quite so ruined by it for the rest of the week....Easy 30 with Wright pre-drills threw in 10*10s hills on Lawson road then continued down to Weston Park.

Jog home afterwards tried the short cut...its definatly quicker

S and C (Drills) 42:10 [3] 2.55 km (16:32 / km)
shoes: Brooks Glycerin 11 #2

Standard...feeling bit tired from Clumber but better than normal

« Earlier | Later »