Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jed

In the 31 days ending Jan 31, 2018:

activity

time

miles

Running

26:43:55

169.05

(9:29)

272.06

(5:54)

Strength and Conditioning

5:30:00

Orienteering

4:26:42

28.29

(9:26)

45.53

(5:51)

Yoga

3:00:00

Spinning

1:30:00

Swimming

35:00

Total

41:45:37

197.34

317.59

[1-5]

38:45:37

2:27

0:00

» now

Wednesday Jan 31, 2018 #

Running warm up/down 19:30 [3] 3.43 km (5:41 / km)
shoes: Asics GT-1000 2

Strength and Conditioning 30:00 [3]
shoes: Asics GT-1000 2

Usual stuff once through, extra gluts and lots of mobility.

Yoga 40:00 [0]

Running warm up/down 18:20 [3] 3.3 km (5:33 / km)
shoes: Asics GT-1000 4

Running 13:30 [4] 2.14 km (6:19 / km)
shoes: Asics GT-1000 4

3x90secs (3mins).

Tuesday Jan 30, 2018 #

Running warm up/down 11:22 [3] 2.16 km (5:16 / km)
shoes: Asics GT-1000 4

Running 18:00 [4] 2.65 km (6:48 / km)
shoes: Asics GT-1000 4

Roseburn Park. 4x90secs (3mins). Legs happier but wall of wind on odd reps.

Monday Jan 29, 2018 #

Running warm up/down 17:46 [3] 3.13 km (5:41 / km)
shoes: Asics GT-1000 4

Running 22:30 [3] 3.5 km (6:26 / km)
shoes: Asics GT-1000 4

Another block complete. Time to bank. 5x90secs (3mins), usual Monday of easy week feeling in the legs.

Sunday Jan 28, 2018 #

Orienteering 42:27 [4] 8.0 km (5:18 / km)
shoes: Asics GT-1000 4 (2)

Road rally last night with Dad. Really fun but not the most ideal for the legs sitting in a car for half the night after a race and not home until 3am.
Tweedbank and Melrose testing, legs complaining slightly but really fun courses, excited for event!

Running 25:00 [3] 3.56 km (7:01 / km)
shoes: Asics GT-1000 4 (2)

Easy around Tweedbank with Dad for further checking.

Saturday Jan 27, 2018 #

Running warm up/down 20:38 [3] 2.83 km (7:17 / km)
shoes: Icebug Acceleritas 3

Running long 1:16:24 [4] 10.7 km (7:08 / km)
shoes: Icebug Acceleritas 3

Devils Burden leg 3 for the Border Reivers. After drop out after drop out Jet stepped up as my partner with less 24hours notice. Passed at least 9 teams and some good routes but were too much orienteers on 11 worrying the control wasn’t exactly where we expected (maybe 1min).
Pretty enjoyable/relaxed as the stronger one (and don’t think I was too mean to Jet and tried not to get too competitive as it was a team effort) as after the brutal climb at the start it was all fairly runnable, the sun came out and we had the wind behind.
I’d always wanted to do this race so glad I persevered and raised a team (although there were moments this week I wish I hadn’t bothered!) Hopefully, like this year, it doesn’t clash with the big weekend next year and we can get a couple of strong teams in. Reckon I could have a real go at this leg as now know where it goes and suits my strengths.

Friday Jan 26, 2018 #

Swimming 35:00 [3]

C • Swimmimg 3

Thursday Jan 25, 2018 #

Running warm up/down 31:01 [3] 5.27 km (5:53 / km)
shoes: Asics GT-1000 4 (2)

Inc. drills.

Running hills 23:53 [4] 4.5 km (5:18 / km)
shoes: Asics GT-1000 4 (2)

Hard up, easy down, easy up, hard down x4 (long Dean Village hill).

Wednesday Jan 24, 2018 #

Running warm up/down 34:00 [3] 6.0 km (5:40 / km)
shoes: Asics GT-1000 2

Rather windy, almost standing still at times on return.
Tired legs.

Strength and Conditioning 30:00 [3]
shoes: Asics GT-1000 2

Bit wobbly on single leg stuff this morning.

Yoga 35:00 [0]

Running warm up/down 31:02 [3] 5.29 km (5:52 / km)
shoes: Asics GT-1000 4

Orienteering 11:46 [3] 1.71 km (6:53 / km)
shoes: Asics GT-1000 4

Part of course 4 from weekend.

Tuesday Jan 23, 2018 #

Running warm up/down 31:58 [3] 5.47 km (5:51 / km)
shoes: Asics GT-1000 4 (2)

Running intervals 50:11 [4] 9.36 km (5:22 / km)
shoes: Asics GT-1000 4 (2)

4x2km (3mins) followed by 6x100m going every minute.
Tough going as solo tonight, fighting with a strong wind and body felt tense possibly as had an exceptionally busy day at work but chatting with Jenny who was doing a different session made me realise it was tough for everyone out there tonight and I was running alright.

Monday Jan 22, 2018 #

Running warm up/down 34:00 [3] 6.0 km (5:40 / km)
shoes: Asics GT-1000 2

Strength and Conditioning 1:00:00 [3]
shoes: Asics GT-1000 2

Squat depth and jumps good this morning.

Running 33:15 [3] 5.75 km (5:47 / km)
shoes: Asics GT-1000 4

Sunday Jan 21, 2018 #

Running long 1:33:42 [3] 14.8 km (6:20 / km)
shoes: Saucony Peregrine 7

Blackford and snowy Braids with Sophie, Amy and Katie pre breakfast. Haven’t been up there in ages so enjoyed it.
Ended up being a big week but feeling good.

Saturday Jan 20, 2018 #

Running 12:08 [2] 1.94 km (6:15 / km)
shoes: Asics GT-1000 4 (2)

Winding around the Fountainbridge area assessing the ice to decide which shoes to wear.

Running warm up/down 24:54 [3] 4.04 km (6:10 / km)
shoes: Saucony Peregrine 7

Inc. drills.
Went with peregrines as more grip than trainers but probably would have wrecked my feet running for an hour on roads in icebugs.

Orienteering 1:06:11 [4] 12.41 km (5:20 / km)
shoes: Saucony Peregrine 7

Race void, had to happen sometime with this race happening in January in Scotland.
Still fun, good course. A few bits I’m not happy with but think that was because at times couldn’t focus on the map as having to watch where putting feet on ice. Dumbiedykes an ice rink, can’t believe I stayed on my feet!!

Friday Jan 19, 2018 #

Running warm up/down 32:36 [3] 5.8 km (5:37 / km)
shoes: Saucony Peregrine 7

**update**

Orienteering 33:47 [3] 5.39 km (6:16 / km)
shoes: Saucony Peregrine 7

FWTN KB ice rink...took it very steady. Fun course.
**update distance**

Thursday Jan 18, 2018 #

Running warm up/down 30:48 [3] 5.23 km (5:53 / km)
shoes: Saucony Peregrine 7

All prepared with trail shoes and head torch but conditions were much better than yesterday so was actually able to run on the tar. Pre breakfast.

Running tempo 45:00 [4] 9.24 km (4:52 / km)
shoes: Saucony Peregrine 7

3x12mins (3mins), legs heavy - think I've snow doms from Tuesday. Kept at right intensity.

Wednesday Jan 17, 2018 #

Running warm up/down 19:30 [3] 3.43 km (5:41 / km)
shoes: Asics GT-1000 2

Swapping days around as running Friday this week (although current ground conditions mean plans may change again). Therefore should be a day off the legs but ran home as easiest way to get to work.

Strength and Conditioning 30:00 [3]
shoes: Asics GT-1000 2

Yoga 40:00 [0]

Spinning 45:00 [3]
shoes: Asics GT-1000 2

Usual Friday. Bumped into Lydia and guy I used to work with who hadn't seen for almost 3 years!

Note

Caught up with Lecky, ideas/plans for sprint races leading up to JK.

Tuesday Jan 16, 2018 #

Running warm up/down 26:44 [3] 4.49 km (5:57 / km)
shoes: Saucony Peregrine 7

Peregrines had decent grip on snow/icey slush but still being careful.
Inc. some drills.

Running intervals 1:00:00 [5] 12.17 km (4:56 / km)
shoes: Saucony Peregrine 7

20x2mins (1min). Bit of a tough one...on the grass in the snow as paths not good. Sophie convinced some other girls to come along even if they didn't do the whole session, worked quite well as because I was doing more they were not too far off the pace so kept me pushing. With a group for first 10, then just Sophie and Helen for next 5, then solo for last 5. Blizzard for most of it which was fun, strong wind and a real grind towards the end. Doms not a problem this week but legs really feeling it by the end due to work harder to push because of snow. Different kind of hard tonight but great training for XC.

Monday Jan 15, 2018 #

Running warm up/down 34:00 [3] 6.0 km (5:40 / km)
shoes: Asics GT-1000 2

Strength and Conditioning 1:00:00 [3]
shoes: Asics GT-1000 2

Running 53:10 [3] 9.33 km (5:42 / km)
shoes: Asics GT-1000 4

Nice steady run with Lydia for company :). Time flew, around some places haven't been for ages.

Sunday Jan 14, 2018 #

Running warm up/down 39:14 [3] 5.24 km (7:29 / km)
shoes: Icebugs Spirit OLX 2

Including around most of last loop of course and drills.

Running race 28:53 [5] 6.15 km (4:42 / km)
shoes: Icebugs Spirit OLX 2

Paxton XC, such a good course - so much mud, two burn crossings, 4 tough hills and more! Felt strong almost entire way but managed to stick in and happy with my run.

Saturday Jan 13, 2018 #

Orienteering 30:00 [2] 4.15 km (7:14 / km)
shoes: Asics GT-1000 4

Event checking.

Running warm up/down 23:50 [3] 3.6 km (6:37 / km)
shoes: Icebug Acceleritas 3

Orienteering race 33:22 [4] 5.48 km (6:05 / km)
shoes: Icebug Acceleritas 3

RR club champs. Handicap score, had to get them all.

Friday Jan 12, 2018 #

Spinning 45:00 [3]
shoes: Asics GT-1000 2

Tired legs.

Thursday Jan 11, 2018 #

Running warm up/down 32:43 [3] 5.72 km (5:43 / km)
shoes: Asics GT-1000 4 (2)

Inc. drills.

Running hills 35:00 [5] 5.67 km (6:10 / km)
shoes: Asics GT-1000 4 (2)

10x longest Dean Village hill going every 3:30.
Started at a pace I knew I could maintain for 10 with the aim of the second 5 faster than first 5. However I noticed that each one was slightly faster than the last approaching halfway so played a little game with myself and decided I'd try and maintain this. However was a bit naughty on 7 which was a fair bit faster than the others but managed to go even faster on last ones. Last one was really tough. Proper jelly legs but for the first time in ages actually felt fast. Probably slightly silly but I felt grumpy/stressed out before this and great after.

Wednesday Jan 10, 2018 #

Running warm up/down 34:00 [3] 6.0 km (5:40 / km)
shoes: Asics GT-1000 2

Strength and Conditioning 30:00 [3]
shoes: Asics GT-1000 2

A few changes in the new session, mostly single leg work and then core/mobility.

Yoga 35:00 [0]

Missed doing this class over Christmas...just not the rushing around. Hips particularly tight.

Running 39:58 [3] 6.91 km (5:47 / km)
shoes: Asics GT-1000 4

Easy with Rona, Western Corner extended loop.

Tuesday Jan 9, 2018 #

Running warm up/down 32:14 [3] 5.75 km (5:36 / km)
shoes: Asics GT-1000 4 (2)

Running intervals 40:00 [5] 8.69 km (4:36 / km)
shoes: Asics GT-1000 4 (2)

20x1min (1min). First 10 with Sophie, tried to go out steady and push on in second half like a race. Bit DOMSy but hopefully once I get used to the new session this will ease as less weights focused.

Monday Jan 8, 2018 #

Running warm up/down 34:00 [3] 6.0 km (5:40 / km)
shoes: Asics GT-1000 2

Strength and Conditioning 1:00:00 [3]
shoes: Asics GT-1000 2

New session - focus less on weights and starting to bring some jumps etc. in again. Will still be sore tomorrow but should get used to it.

Running warm up/down 8:45 [3] 1.52 km (5:45 / km)
shoes: Asics GT-1000 4

Orienteering 26:09 [3] 4.25 km (6:09 / km)
shoes: Asics GT-1000 2

Sunday Jan 7, 2018 #

Running 46:59 [3] 7.17 km (6:33 / km)
shoes: Saucony Peregrine 7

Slept 10hours and felt a lot better but didn’t feel like getting up so chilled for another 2hours. Luckily had no real training in my plan today as hard week starts tomorrow. Sadly had to pass on going out to Pentlands with Jet :( but it was such a nice day wanted to get out (also to build up an appetite as didn’t feel like eating). Headed towards canal so could turn home at any point. Felt fine at really easy pace, didn’t look at my watch and ended up doing Craiglockhart loop, enjoyed it. Unfortunately still not hungry 2hours later but feeling fine at least.

Saturday Jan 6, 2018 #

Running warm up/down 40:50 [3] 7.23 km (5:39 / km)
shoes: Asics GT-1000 4 (2)

Usual inc. 1x90secs.

Running 18:45 [5] 5.04 km (3:43 / km)
ahr:177 shoes: Asics Gel Hyper Speed 6

TT - really strong wind, from the north for a change - baltic, even ran with more clothes than I normally would. Knew a fast time wasn't going to happen so just worked hard, hiding into the wind when I could. Happy enough if this is now a slow day.

Note

Suddenly felt really queasy at about 9:30pm last night and it only got worse until I had to go sit in the bathroom. Basically as close to being sick as can without actually being. Managed to go back to bed but slept with a bucket beside me and could only lie on back.

Friday Jan 5, 2018 #

Note
(rest day)

Thursday Jan 4, 2018 #

Running warm up/down 23:59 [3] 4.07 km (5:54 / km)
shoes: Asics GT-1000 4 (2)

Running 9:00 [4] 1.53 km (5:53 / km)
shoes: Asics GT-1000 4 (2)

2z90secs (3mins), drills between. Better than past few days.

Running 5:00 [5] 1.41 km (3:33 / km)
ahr:185 shoes: Asics GT-1000 4 (2)

TT - soso.
Wet. Hurt from too early on. A bit nervous as first test of any sort for a while.

Wednesday Jan 3, 2018 #

Running warm up/down 15:18 [3] 2.71 km (5:39 / km)
shoes: Asics GT-1000 4

Didn't see the point of an early start and rushing around for only a short gym session so moved it tonight within run. Straight from work.

Strength and Conditioning 30:00 [3]
shoes: Asics GT-1000 4

Mobility, core, single leg work.

Running warm up/down 16:22 [3] 2.7 km (6:04 / km)
shoes: Asics GT-1000 4

Gym - Meadows and Meadows - home, all with Rona for company.

Running 13:30 [3] 2.33 km (5:48 / km)
shoes: Asics GT-1000 4

3x90secs (3mins). Moving faster than last night on not quite so tired legs.

Yoga 30:00 [0]

At home (excluding core tracks as had done enough of that earlier/relaxation).

Tuesday Jan 2, 2018 #

Note

3 week block done. A couple of niggles and body definitely telling me I need to be careful. Easy week this week (excluding yesterday as New Year but the rest of the week will be into tests).

Running warm up/down 12:43 [3] 2.18 km (5:50 / km)
shoes: Asics GT-1000 4

Roseburn Park.

Running 18:00 [3] 2.55 km (7:04 / km)
shoes: Asics GT-1000 4

4x90secs (3mins). Tired.

Monday Jan 1, 2018 #

Running warm up/down 21:41 [3] 3.54 km (6:08 / km)
shoes: Saucony Peregrine 7

Typical Monday after 3 hard weeks feeling.

Orienteering race 23:00 [4] 4.14 km (5:33 / km)
shoes: Saucony Peregrine 7

Hallglen sprint. A few poor routes but not as scrappy as thought I might be so pretty happy.

Running 1:08:19 [3] 6.84 km (9:59 / km)
shoes: Saucony Peregrine 7

Dumyat with Mum and Dad.

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