Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jed

In the 30 days ending Sep 30, 2023:

activity	#	time	miles		km		+m
Strength and Conditioning	30	24:00:00
Running	27	21:50:55	147.14	(8:55)	236.8	(5:32)	1662
Orienteering	10	5:27:08	33.68	(9:43)	54.2	(6:02)	606
Yoga	11	3:05:00
Cycling	2	1:45:00	25.04	(4:12)	40.3	(2:36)	185
Elliptical/Cross Trainer	1	30:00	3.93	(7:38)	6.33	(4:44)
Total	30	56:38:03	209.79		337.63		2453
[1-5]	30	53:33:03

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Saturday Sep 30, 2023 #

Strength and Conditioning 30:00 [3]

Running warm up/down 29:54 [3] 5.26 km (5:41 / km)
shoes: Saucony Endorphin Speed 2

Inc. cones.

Running intervals 12:08 [4] 2.01 km (6:02 / km)
shoes: Saucony Endorphin Speed 2

Last speed session, a Kirsty special of 300, 250, 200, 150 with a walk back.

Orienteering 10:34 [4] 2.09 km (5:03 / km)
shoes: Saucony Endorphin Speed 2

Super intense quali length sprint course. Ready to go, next stop Italia!

Friday Sep 29, 2023 #

Strength and Conditioning 30:00 [3]
(rest day)

Note

Massage with Rory, everything all good.

Yoga 15:00 [0]

Pre bed.

Thursday Sep 28, 2023 #

Strength and Conditioning 1:15:00 [3]

+core, JC hamstrings/glutes.

Running 30:29 [3] 5.82 km (5:14 / km) +13m 5:11 / km
shoes: Hoka Clifton 8 (blue/orange)

Just an easy one. Out with Soph, 2 sets of turnarounds, then back solo.

Wednesday Sep 27, 2023 #

Yoga 15:00 [0]

Change of plan after weekend tiredness, this evenings session more of a priority.

Strength and Conditioning 30:00 [3]

Running warm up/down 30:04 [3] 5.09 km (5:54 / km) +68m 5:32 / km
shoes: Saucony Endorphin Speed 2

Wu/grind up the hill to Polmont (thanks Alison for the lift one way). Beat the worst of the weather tonight.

Orienteering 14:29 [4] 3.1 km (4:40 / km) +2m 4:39 / km
shoes: Saucony Endorphin Speed 2

Grangemouth sprint. Smaller session last night meant legs were feeling better than normal but as it was very slippy on both hard/soft ground I made it my number 1 aim to stay on my feet and not doing anything stupid. Great course and flowed well, once again these events have been great prep so worth the travel.

Tuesday Sep 26, 2023 #

Strength and Conditioning 1:15:00 [3]

+core, hip flexors and foot exercises.

Running warm up/down 33:37 [3] 6.03 km (5:34 / km) +6m 5:33 / km
shoes: Hoka Mach X

Last track of the season and the torrential rain came right on cue.

Running tempo 12:00 [4] 3.2 km (3:45 / km)
shoes: Hoka Mach X

8x400m continuous with Kirsty @5km pace/HM pace alternating.

Monday Sep 25, 2023 #

Running 24:38 [3] 4.25 km (5:48 / km) +32m 5:35 / km
shoes: Saucony Ride 15

The usual Monday morning with hill strides and sprint loop (1:33.96, wet so just went through the motions).

Strength and Conditioning 1:15:00 [3]
shoes: Saucony Ride 15

+weights, plyos, skipping & TRX.

Running 44:31 [3] 8.11 km (5:29 / km) +46m 5:20 / km
shoes: Hoka Clifton 8 (blue/orange)

A lovely WoL/canal catch up with Sophie.

Sunday Sep 24, 2023 #

Running 59:05 [3] 11.23 km (5:16 / km) +46m 5:09 / km
shoes: Hoka Clifton 8 (blue/orange)

Feeling much more myself after being in bed by 9:30pm, knew yesterday was just a blip. Good fun canal/WoL with Kara & Chris all doing a shorter Sunday run this week due to racing. Hamstrings normal again.

Strength and Conditioning 30:00 [3]

Saturday Sep 23, 2023 #

Strength and Conditioning 30:00 [3]

Running warm up/down 46:50 [3] 8.98 km (5:13 / km) +47m 5:05 / km
shoes: Hoka Clifton 8 (blue/orange)

Really struggled to sleep and hamstrings very unhappy, legs in general saying no after last night. Probably asked to much of myself but sometimes you have to push through. Lots of good chats with Charlotte though.

Orienteering 17:31 [4] 3.19 km (5:29 / km) +20m 5:19 / km
shoes: Adidas Adizero Pro

Offerton race 1, my worst sprint in ages. Legs did not want to go and I let that affect my focus so was slow (out of my control) and did lots of silly things (within my control). Glad of the second race to sort myself out.

Orienteering 14:28 [4] 3.02 km (4:47 / km) +45m 4:27 / km
shoes: Adidas Adizero Pro

Offerton sprint 2. Still off my normal pace but focused on the map/process for good training and enjoyed it. A couple of dodgy routes but lessons learned and that's what training is for.

Yoga 15:00 [0]

Really good wind down pre bed.

Friday Sep 22, 2023 #

Yoga 15:00 [0]

Running 10:39 [3] 2.05 km (5:12 / km) +11m 5:04 / km
shoes: Hoka Clifton 8 (blue/orange)

A much better sleep, pre work leg stretch.

Strength and Conditioning 30:00 [3]

Running warm up/down 30:43 [3] 6.12 km (5:01 / km) +39m 4:52 / km
shoes: Hoka Clifton 8 (blue/orange)

Could have quite happily just continued along the canal chatting instead of racing.

Running race 17:52 [5] 5.0 km (3:34 / km) +15m 3:31 / km
shoes: Nike ZoomX Vaporfly Next% 2

Linlithgow cycle track. Decent run out, great event. Entered this as an end of season goal if orienteering went wrong. Bigger focus on the next few weeks instead but happy to bash this time out post work. Finished strongly.

Thursday Sep 21, 2023 #

Running 31:52 [3] 5.65 km (5:38 / km) +16m 5:34 / km
shoes: Hoka Clifton 8 (blue/orange)

Slept badly and felt really stiff. Better running, easy with strides inc. marshalling at the club handicap.

Strength and Conditioning 30:00 [3]

Wednesday Sep 20, 2023 #

Yoga 15:00 [0]
(rest day)

Planning a proper class next week but no running today.

Strength and Conditioning 1:15:00 [3]

+core.

Tuesday Sep 19, 2023 #

Strength and Conditioning 1:15:00 [3]

+core, hip flexors & hamstrings.

Running warm up/down 26:51 [3] 4.53 km (5:56 / km) +13m 5:51 / km
shoes: Hoka Mach X

Group wu/cd, weird calm before the storm.

Running tempo 20:54 [4] 5.03 km (4:09 / km) +15m 4:06 / km
shoes: Hoka Mach X

2x7mins sub tempo on the road (approx. 2mins jog back to loop start) with Kara. Ran slightly faster than intended but all felt good and that was the main aim tonight, reached exact same point both times.
3x150m on the track, slippy but trying to keep form.

Monday Sep 18, 2023 #

Strength and Conditioning 1:15:00 [3]
shoes: Saucony Ride 15

+plyos and foot exercises, no weights this week.

Running 35:52 [3] 6.35 km (5:39 / km) +32m 5:31 / km
shoes: Saucony Ride 15

Easy with beep test, hill strides & sprint loop (1:25.36) - didn't feel fast but pretty good. Long sleeve out.

Sunday Sep 17, 2023 #

Strength and Conditioning 30:00 [3]

Running long 1:19:04 [3] 15.17 km (5:13 / km) +80m 5:05 / km
shoes: Hoka Clifton 8 (blue/orange)

Cycle paths with Kara and Reni. Would have liked to have run the sprint relay but a weekend of just training and chilling without any travelling has been good decision.

Saturday Sep 16, 2023 #

Yoga 35:00 [0]

Running warm up/down 43:09 [4] 7.66 km (5:38 / km) +60m 5:25 / km
shoes: Saucony Endorphin Pro2

Orienteering 22:06 [4] 4.05 km (5:27 / km) +26m 5:17 / km
shoes: Saucony Endorphin Pro2

Long sprint. Lots of off road - campus relevant, wet underfoot but actually orienteered well.

Running hills 9:52 [4] 1.62 km (6:05 / km) +60m 5:08 / km
shoes: Saucony Endorphin Pro2

Mini hills session on Observatory Road - 30, 45, 60, 45, 30 (jog down recovery).

Running 4:00 [4] 0.94 km (4:15 / km) +2m 4:13 / km
shoes: Saucony Endorphin Pro2

Fartleck 8x20 (10).

Strength and Conditioning 30:00 [3]

Friday Sep 15, 2023 #

Cycling 1:00:00 [3] 25.2 km (2:23 / km) +124m 2:19 / km

Turbo inc. 3sets of 8x20 (10) (5mins between sets).

Strength and Conditioning 30:00 [3]

Thursday Sep 14, 2023 #

Strength and Conditioning 1:15:00 [3]

+core, hip flexors and foot exercises.

Running 55:45 [3] 10.75 km (5:11 / km) +67m 5:02 / km
shoes: Saucony Endorphin Speed 2

Easy miles with Sophie and Kirsty as far as Kaimes. Stopped by the track on the way back for 4x150m (walk back) with Chris to keep some turnover. Legs better today.

Wednesday Sep 13, 2023 #

Running 28:46 [3] 5.02 km (5:44 / km) +21m 5:37 / km
shoes: Hoka Clifton 8 (blue/orange)

Finally feels like autumn. Mini canal/WoL loop shaking out last night's session since class not on this morning.

Strength and Conditioning 30:00 [3]

Yoga 15:00 [0]

Running warm up/down 25:17 [3] 4.11 km (6:09 / km) +33m 5:55 / km
shoes: Saucony Endorphin Speed 2

Inc. laddered turarounds. Beat the rain home which was a bonus.

Orienteering 15:22 [4] 2.93 km (5:15 / km) +50m 4:50 / km
shoes: Saucony Endorphin Speed 2

Linlithgow sprint, good course but body very ready for some easy days again.

Tuesday Sep 12, 2023 #

Strength and Conditioning 1:15:00 [3]

+core and various JC exercises.

Running warm up/down 33:24 [3] 5.98 km (5:35 / km) +14m 5:31 / km
shoes: Hoka Mach X

Running intervals 29:15 [4] 7.86 km (3:43 / km)
shoes: Hoka Mach X

(1km, 800m, 600m) (800m, 600m, 400m) (600m, 400m, 200m) @5km pace all with 200m float & 400m easy between sets. Good group out and interestingly faster overall than last month despite the heavy legs.

Monday Sep 11, 2023 #

Running 29:23 [3] 4.99 km (5:53 / km) +31m 5:43 / km
shoes: Saucony Ride 15

Inc. hill strides and sprint loop (1:33.48, never going to be quick after the weekend/wet steps but still good training). Almost felt chilly after the weekend but still in a vest and shorts.

Strength and Conditioning 1:15:00 [3]
shoes: Saucony Ride 15

Running 1:03:04 [3] 9.53 km (6:37 / km) +196m 6:00 / km
shoes: Hoka Clifton 8 (blue/orange)

Super chilled with Sophie, a bit terrain battered from the weekend but good to be out up the Craiglockharts.

Note

Really pleased to have been selected for Europeans, one last block of training and hopefully I can build on the test races. Looking forward to racing and being part of a great team.

Sunday Sep 10, 2023 #

Running warm up/down 21:02 [3] 3.21 km (6:33 / km) +8m 6:28 / km
shoes: NVii Ultimate F2

Orienteering race 49:51 [4] 7.4 km (6:44 / km) +85m 6:22 / km
shoes: NVii Ultimate F2

SHI Relay - Clydach Terrace, back in the chasing pack on 1st leg, team 2nd.
Slightly cooler today. Longer gaffle at 1 and didn't nail it so had some catching up to do. A little miss/lack of confidence on 6 but slowly reeled a few back in and into 4th by the time I hit the track run. Passed Rachel in the heavily gaffled control pick by taking it mega carefully but she caught me again when I bannaned 15. Caught Lucy in the last loop and I ignored them both going to nail the 2nd last control then proceeded to be an idiot and went to the wrong place for the last control in front of everyone (despite checking it out) so finished just behind them both. Izzy ran well to pull us up to 1st and Niamh did a brilliant job only caught after a little mistake right at the end so our team finished 2nd just 14secs down. Very tricky courses and didn't feel very head to head but despite the controversy in the mens always nice to play a part in Scotland winning overall especially when it didn't look likely on paper. Happily back to sprinting now.

Strength and Conditioning 30:00 [3]

Yoga 15:00 [0]

Saturday Sep 9, 2023 #

Running warm up/down 22:46 [3] 3.15 km (7:14 / km) +113m 6:08 / km
shoes: NVii Ultimate F2

Limited with Cecilie as roasting.

Orienteering race 1:59:04 [5] 13.98 km (8:31 / km) +300m 7:41 / km
shoes: NVii Ultimate F2

SHI - Merthyr Common, 9th.
About 30degrees, no shade and my lack of terrain/longs made this pretty tough but kept slogging along for the team. A bit of a rollercoaster of feeling good/bad, through the marsh to 3 was terrible, really struggled with focus around the drinks point but things improved after 10. The last pick section would have been really fun but was having to really force myself to read the map, glad I did though as pulled up 1 place to the last control and a few mins would have put me down 4 places. Happy to turn up and grind it out for the team once again.

Strength and Conditioning 30:00 [3]

Friday Sep 8, 2023 #

Running 7:16 [3] 1.18 km (6:09 / km) +13m 5:50 / km
shoes: Saucony Ride 13 Purple

Ran as needed to be back earlier for work.

Elliptical/Cross Trainer 30:00 [3] 6.33 km (4:44 / km)
shoes: Saucony Ride 13 Purple

Easy, saving the legs for tomorrow.

Strength and Conditioning 30:00 [3]

+skipping.

Yoga 15:00 [0]

Running specific.

Thursday Sep 7, 2023 #

Strength and Conditioning 1:15:00 [3]

+core, foot exercises and hip flexors.

Running 1:01:33 [3] 10.79 km (5:42 / km) +118m 5:25 / km
shoes: Hoka Clifton 8 (blue/orange)

Switching my brain off, to Kaimes with Soph. Solo 5x10secs hill sprints and an easy loop then back together.

Wednesday Sep 6, 2023 #

Cycling 45:00 [3] 15.1 km (2:59 / km) +61m 2:55 / km

Turbo spin between harder sessions. Had initially planned to go back to the yoga class today but needed ASP to sort membership again. Legs happy not to run and it wasn't the good instructor anyway but a bit of shame since it'll be a few weeks until I can go again, it's not the same at home.

Strength and Conditioning 30:00 [3]

Yoga 15:00 [0]

Running warm up/down 31:45 [3] 5.25 km (6:03 / km) +78m 5:38 / km
shoes: Saucony Endorphin Speed 2

Ending to meet my friend for dinner, even more worth the trip.

Orienteering 14:23 [4] 3.25 km (4:26 / km) +5m 4:24 / km
shoes: Saucony Endorphin Speed 2

More orienteering - Broomridge. Definitely didn't have the spark of the weekend but ran hard enough for it to be good training and had fun. Easy days coming.

Tuesday Sep 5, 2023 #

Strength and Conditioning 1:15:00 [3]

+core and mobilisation exercises.

Running warm up/down 32:23 [3] 5.9 km (5:29 / km) +11m 5:26 / km
shoes: Hoka Mach X

Nice night and good company.

Running intervals 24:37 [5] 5.13 km (4:48 / km)
shoes: Hoka Mach X

3x1m @5km pace (60), (5mins) into faster 400m (30), 800m (60), 300m.
Kms felt nice and comfy but legs were understandably less happy moving faster. Like the new shoes though.

Monday Sep 4, 2023 #

Running warm up/down 23:14 [3] 4.02 km (5:47 / km) +32m 5:33 / km
shoes: Saucony Ride 15

Gave the sprint loop a miss today but will get back to it as it's definitely made a difference. Such a nice morning, really wish I was still a part timer :(.

Strength and Conditioning 1:15:00 [3]

Weights, plyos, skipping & TRX.

Running 1:01:43 [3] 9.52 km (6:29 / km) +196m 5:53 / km
shoes: Hoka Clifton 8 (blue/orange)

Perfect evening for a return to the Craiglockharts with Soph.

Sunday Sep 3, 2023 #

Strength and Conditioning 30:00 [3]

Running warm up/down 32:20 [3] 4.91 km (6:35 / km) +59m 6:13 / km
shoes: Hoka Clifton 8 (blue/orange)

Inc. cones. Up for it again, knew today would be much trickier (and also a fair bit longer than yesterday) and mistakes would be made so knew to focus on the navigation. In a good place again, focused and ready.
Great buzz after, managed to head back for snack/water pretty soon after but very nice to finally relax.

Orienteering race 16:04 [5] 3.34 km (4:49 / km) +43m 4:31 / km
shoes: Saucony Endorphin Pro2

WRE sprint - Falkirk, 3rd=.
First few ok but didn't allow me to properly settle as controls coming thick and fast and didn't get the best route to 5. The next few still intense so happy to get a bit of a run to 9 then just tried to keep flowing after that through another section of picking. Could feel myself tiring but on the long run to 19 reminded myself everyone would be. Through the spectators towards the last loop knew Dad would be shouting this was the time to push and I'd geeked this bit well so gave what I could. Finished and it was one of those runs which had no big mistakes but never felt good, a bit shocked when they said I'd gone into the lead and even more when Dad said a few of those starting behind were already quite a bit down on me. In the end only Laura R and Cecilie went faster (and Rachel exactly the same which was kind of nice as we've both had to bounce back).

Anyone there will have seen that 3rd felt like a win to me, a lot of hard work went into this weekend (technically, physically and mentally) and it is such a good feeling when it actually pays off. A big step forward, the last few years I've failed to perform when it mattered, this year didn't get off to the best start and in many of the races both running/orienteering recently it's just not quite clicked but I told myself they weren't the main aim. Physically I felt so much stronger this weekend so I think the easier weeks following the big blocks just let everything come together. I've been consistently up there all weekend and that gives me much needed confidence, there's definitely more to come so hopefully I'm given some chances to show that.

Big thanks to everyone who's stuck by me and believed in me when things haven't gone to plan - most notably my Dad who's probably invested as much time as me. My Corstorphine group who listen to me moan, plan (then tweak my sessions when I say they're not working), push me in sessions and have given me so much more self-confidence in general. Charlotte for all her motivational words of wisdom even when she's gutted not to be racing herself. Rory for fixing me and making me stronger. All those close to me not mentioned who have had to put up with my injuries, issues and bad races. Lecky, Borders ASP, ETASS and Roxburgh Sports Council. Finally everyone out there in my corner wishing me luck, cheering etc. it's all appreciated.

C • Way to go!!! 1

Saturday Sep 2, 2023 #

Strength and Conditioning 30:00 [3]

Orienteering 9:28 [3] 1.57 km (6:02 / km) +7m 5:54 / km
shoes: Saucony Endorphin Pro2

Brain switch on and cones.

Running warm up/down 22:40 [3] 3.75 km (6:03 / km) +16m 5:55 / km
shoes: Hoka Clifton 8 (blue/orange)

Made it to the selection races in once piece, up for it, feeling positive, happy to be racing and knowing I'd put in the work. Starting to understand how I need to feel personally to perform.

Orienteering race 8:56 [5] 2.3 km (3:53 / km) +5m 3:51 / km
shoes: Saucony Endorphin Speed 2

Knock out sprint quali - Alloa, 4th.
Wanted to start the weekend with a good run rather than chasing one all weekend so full focus and ran hard. Plan was to reset at the map change and stop if I had to which was a good move as this turned out to be a decisive leg. Biggest losses were having to go back and punch at 7 when it was nastily positioned for a left hander and didn't register and maybe route marginally slower on 13 either of which would have put me up a place but I'm happy with how I committed and kept pushing right to the end. Very pleased to put a decent result down in race 1, confidence boost for the rest of the races.

Running warm up/down 22:42 [3] 3.51 km (6:28 / km) +11m 6:22 / km
shoes: Saucony Endorphin Speed 2

Still feeling good.

Orienteering race 7:22 [5] 2.0 km (3:41 / km) +8m 3:37 / km
shoes: Saucony Endorphin Speed 2

Knock out semi - 3rd.
Another costly decision in a knock out round, after people's mistakes this morning a pretty strong 6 only split by 14secs in the end compared to well over a minute in the others. Definitely an element of luck in the draw but I started well sitting just off the front and felt in control and physically good. When everyone took a silly route to 6 I went my own way and got a gap but unfortunately followed it up with a much longer route to 7 sending me from 2secs ahead to over 3secs off the back in last (12secs lost). With only a few controls left I fought as hard as I could, definitely didn't want to come last and clawed back to 3rd only 2secs off qualifying. Should I have stayed with the pack on the bad route, guess it's all part of the knock out game.

Running warm up/down 20:13 [3] 2.93 km (6:54 / km) +17m 6:42 / km
shoes: Saucony Endorphin Pro2

Stomach survived another tough day.

Orienteering race 7:30 [5] 1.98 km (3:47 / km) +10m 3:42 / km
shoes: Saucony Endorphin Pro2

Knock out B final - 1st.
Still a very strong group, again sat just off the front in control. The pace was comfortable and by 5 Mairi & I had a decent gap to the rest. Planned ahead during the easy controls of where to make my move and pushed hard on the long leg, knew I had the speed but my route was also better so a good feeling to pop out ahead with only the run for home to go. Nice to be the best of the rest with a time significantly quicker than 2 in the A final. A good end to a decent day, onto tomorrow.

Friday Sep 1, 2023 #

Yoga 15:00 [0]

Hip specific.

Strength and Conditioning 30:00 [3]

Running 27:43 [3] 5.21 km (5:19 / km) +27m 5:11 / km
shoes: Saucony Ride 15

Easy with hill strides and sprint loop (1:22.45) - a clear PB. Really tried to work on my acceleration over the last few months so good to see measurable progress, let's go!

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