Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log: gingercake

In the last 7 days:

activity # timemileskm+m
  Running7 8:13:42 62.03(7:58) 99.82(4:57) 799
  Core Work1 20:00
  Total8 8:33:42 62.03 99.82 799
«
2:30
0:00
SuMoTuWeThFrSa

Thursday Mar 23 #

10 AM

Running 1:15:49 [2] 16.92 km (4:29 / km) +120m 4:20 / km

Moderate run, aside from a couple of sections which were a little hilly the pace was all 4.20. Felt pretty good all the way. All on road

Wednesday Mar 22 #

7 AM

Running 55:25 [2] 10.91 km (5:05 / km)

Easy run into work, felt great this morning. Took it easy but all good, and got to train station earlier than usual. Nice that running easy is feeling easy
4 PM

Running 50:15 [1] 8.71 km (5:46 / km) +203m 5:10 / km

Easy run home, again felt good. Muddy conditions under foot so took it easy in some sections. Finished with 8x hill sprints.

Tuesday Mar 21 #

7 AM

Running 41:45 [2] 8.55 km (4:53 / km)

Easy to moderate easy run into work, didn't want to miss train as early meeting and was cutting it abit fine so ended up running just over 40mins,rather than 45minutes. Pretty confident i'll make it up later. Run was on road, very muddy underfoot again, but ran well all the way and ankle all fine now thankfully.
5 PM

Running 59:44 [1] 10.05 km (5:57 / km) +189m 5:26 / km

Run ended up being abit longer than I expected, but I felt great all the way home. Had to work in Manchester for the afternoon so got the train there and then ran back along the canal and up to mow cop from Congleton. Canal footpath was very muddy in some sections which was annoying so took my time on those bits. Legs felt full of energy today, just felt nice and smooth and ankle etc all fine. Finished with 6 x strideouts

Breakfast: Half piece of toast, 1/2 banana, 2 dates
Post run: Yoghurt, roughly 3 desert spoons, 1 1/2 desert spoons of pumpkin, sunflower and linseed mix, plus another seed that I still don't know the name of, fresh blueberries, and 40g porridge oats
Nuts - 3 brazil, 3 macadamia, dried blueberries and cherries, roughly 5 of each.

Lunch - 2 x wraps, one with peanut stew from last night roughly 21/2 desert spoons, and the other had red and green pepper, very small amount of parmesan cheese, spinach and tahini and yoghurt mix

Pre-run - 4 dates

Post run - 2 desert spoons of yoghurt, 20g porridge oats and 3 fresh grapes

Supper - 100g rice, peanut stew as last night with spinach roughly one handful of spinach leaves.




6 PM

Core Work 20:00 [2]

Usual exercises with Swiss ball, clams.

Monday Mar 20 #

6 PM

Running 1:00:29 [2] 11.86 km (5:06 / km) +140m 4:49 / km

Ran in the evening as had to be in work early and met one of the boys from mow cop for a jog. Felt fine, been hungry all day though.

Breakfast: slice of toast, yoghurt x 4 desert spoons, teaspoon of chia seeds soaked in milk, heaped teaspoon of linseed, 1 1/2 desert spoons of pumpkin sunflower and another seed I'm not sure name of, grapes x3, 40g porridge oats.

Nuts x macadamia, Brazil, dried cherries and blueberries, three of each.
2 x large bread roll granary, with quinoa (15g), peppers, spinach, cherry tomatoes.

Pre run - dates x2

Post run- really hungry so just had toast.

Supper - 100g Brown rice, peanut (via peanut butter), kale, tomatoes, onion, sweet potato, garlic to make a casserole. Served with fresh spinach.

Sunday Mar 19 #

10 AM

Running 2:30:15 [4] 32.82 km (4:35 / km) +147m 4:29 / km

Session 24.59 (4.74k) warm up and then 5 x 4km with each 4km increasing in pace by 5secs from 4.00-3.40. Then warm down 4.08k in 23.16. Session was good, but hard, I felt good and had plenty of energy in my legs, although I did bonk quite badly in the last rep but managed to keep the pace going. The major problem was the wind, for 2k of the 4k was that I was running into a strong head wind which definitely slowed the pace. So I decided to run that section as hard as I had run the section not into the wind and got that pace down to 3.55 which is too slow, but I tired everything I could run to faster. On the sections out of the wind I was running well and actually found it a little hard to run slow enough in the 4 to 3.50 min per k sections. Total time for the 24k section the main session - 1hr42 with 84m of climbing. This includes the recovery 1k between each 4k. Just look forward to a session without wind.

Diet:
I ate pasta last night and I have to admit it just didn't sit well on my stomach, just felt heavy and uncomfortable.

Breakfast - slice of toast, porridge and honey
Lunch - Celeriac soup, 1 slice of toast

Yoghurt, seeds, grapes, porridge oats, nuts
Slice of toast

Drive home to Mow Cop so had some nuts, dried fruit

Supper - Kate, spinach, onion, quinoa (30g), green beans with yoghurt/tahini mix

« Earlier

Recent Comments

no messages

Reports

Search Log



Recent Weeks:

Week
Ending
Training hours by intensity
0123456789101112
13
Mar 26
Mar 19
Mar 12
Mar 5
Feb 26

Week
Ending
Training hours by activity
0123456789101112
13
Mar 26
Mar 19
Mar 12
Mar 5
Feb 26

Week
Ending
Training kilometers by activity
0102030405060708090100110120130
140
Mar 26
Mar 19
Mar 12
Mar 5
Feb 26

all weeks | months | years | as calendar