Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jed

In the 7 days ending May 14, 2023:

activity	#	time	miles		km		+m
Strength and Conditioning	7	7:45:00
Running	6	4:50:42	33.5	(8:41)	53.92	(5:23)	189
Elliptical/Cross Trainer	2	1:25:00	10.49	(8:06)	16.88	(5:02)
Cycling	1	1:18:46	17.72	(4:27)	28.52	(2:46)	287
Yoga	2	50:00
Orienteering	1	33:24	3.43	(9:44)	5.52	(6:03)	105
Total	7	16:42:52	65.14		104.84		581
[1-5]	7	15:52:52

3:22

0:00

» now

Sunday May 14, 2023 #

Strength and Conditioning 1:00:00 [3]

Running warm up/down 41:32 [3] 6.76 km (6:09 / km) +7m 6:07 / km
shoes: Hoka Clifton 8 (blue/orange)

Warm up partly from the station. Why are pre race toilet queues always so stressful!
Cool down with Sara, struggle but still in once piece. A decent week of training!

Running race 38:34 [5] 10.0 km (3:51 / km) +20m 3:49 / km
shoes: Nike ZoomX Vaporfly Next% 2

Scottish 10km Champs, Glasgow Green. Had an entry so thought I may as well try and race myself fit. Realised this morning only done >10km continuously once since March. Not as bad as feared, nice to move through people and a good training session. Interestingly ran almost the HM pace I'd trained at for months.

Saturday May 13, 2023 #

Strength and Conditioning 1:15:00 [3]

Usual plus extra core/hamstrings/feet drills, less of a chore outside in the sun.

Yoga 15:00 [0]

Very nice in the garden.

Orienteering 33:24 [3] 5.52 km (6:03 / km) +105m 5:32 / km
shoes: Saucony Endorphin Speed 2

Trying a magnifier, inc. wu/cd.

Friday May 12, 2023 #

Running 28:14 [3] 4.98 km (5:40 / km) +29m 5:31 / km
shoes: Saucony Ride 15

To/from elliptical with 3x hill strides and sprint loop (1:39.8!)...big gains to be made.

Elliptical/Cross Trainer 45:00 [3] 8.63 km (5:13 / km)
shoes: Saucony Ride 15

Top up without too much strain on the legs.

Strength and Conditioning 1:00:00 [3]

Thursday May 11, 2023 #

Strength and Conditioning 1:00:00 [3]

Running warm up/down 28:38 [3] 5.09 km (5:38 / km) +23m 5:30 / km
shoes: Saucony Endorphin Pro2

Inc. little catch up with Kirsty. Stomach been a bit unhappy since Tue, maybe a bit dehydrated but ok running.

Running intervals 31:29 [5] 5.06 km (6:13 / km)
shoes: Saucony Endorphin Pro2

6x500m @1500m (2mins), (5mins), 4x200m @400m (1min). Focus on speed 1 session per week, happy as hitting the times. Soph only doing 400s but had her lead out a few and took turns on 200s which really helped.

Wednesday May 10, 2023 #

Running warm up/down 41:36 [3] 6.68 km (6:14 / km) +55m 5:59 / km
shoes: Saucony Ride 15

Death march to Pleasance is back, still didn't enjoy. Body says easy needed so going to listen.

Yoga 35:00 [0]

1st class since 1st March, glad to be back.

Strength and Conditioning 1:15:00 [3]

Plus core/foot exercises.

Tuesday May 9, 2023 #

Cycling 1:18:46 [3] 28.52 km (2:46 / km) +287m 2:38 / km
shoes: Muddy Fox

Too nice a day not to make the most of the country roads with Chris even though have track tonight. Heiton, Bowmont Forest, Eckford, Crailing, Nisbet with a wee detour to Woodside for cake, back to Nisbet then Roxburgh. Kept it chill, not one car after cafe stop!

Strength and Conditioning 1:00:00 [3]

Running warm up/down 28:34 [3] 5.29 km (5:24 / km) +23m 5:17 / km
shoes: Saucony Endorphin Pro2

Running intervals 34:47 [5] 6.97 km (4:59 / km)
shoes: Saucony Endorphin Pro2

1km, 800m, 600m, 400, 200m (60secs) x2 (5mins between sets) with Kara, starting at 5km pace and quickening. Kept each other going tonight but my speed is slowly coming back as ran better than expected after cycling earlier. Consistent or slightly faster in second set.

Monday May 8, 2023 #

Elliptical/Cross Trainer 40:00 [3] 8.25 km (4:51 / km)
shoes: Saucony Ride 15

Another Bank Hol Monday :). Easy, all good post weekend but just not getting too carried about yet.

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

Usual but weighted plus extra strength exercises as in the actual gym.

Running 17:18 [3] 3.09 km (5:36 / km) +32m 5:19 / km
shoes: Hoka Clifton 8 (blue/orange)

Leg stretch to viaduct with Chris post spa. Both happy to be running pain free without worry.

« Earlier | Later »