Attackpoint - performance and training tools for orienteering athletes

Training Log: ba-ba

In the last 7 days:

	activity	#	time	miles		km		+m
	Running - Trail	6	8:32:24	56.6	(9:03)	91.09	(5:38)	2788
	Running - Road	5	2:50:04	24.16	(7:02)	38.89	(4:22)	297
	S&C	3	55:00
	Total	11	12:17:28	80.76		129.97		3085
	[1-5]	11	11:22:28
averages - sleep:8.1 rhr:40 weight:74.8kg

2:50

0:00

Monday Mar 8 #

12 PM

Running - Trail 1:19:03 14.84 km (5:20 / km) +334m 4:47 / km
rhr:39 slept:8.0 shoes: La Sportiva Akasha 2

Hrv 66 (49% bl)
Swapped rest day as today is more conducive to running. Round Roseberry+ the moors. Felt a bit tired but not too bad. All the nice narrow paths back to being slidey death traps.

Sunday Mar 7 #

8 AM

Running - Trail 2:50:41 29.11 km (5:52 / km) +1144m 4:54 / km
rhr:42 slept:8.0 shoes: La Sportiva Akasha 2

Hrv 82 (50% bl)
Got out a bit quicker this morning as working this weekend - a good habit as planning to get out jn afternoons after weekend runs more to walk to try and build more endurance.
Around gizzy woods and over the moors. Shoehorned in more a bit more steeper climbs today and found them a bit tougher than ideal after yesterday, but plenty of time for that.
Long run a coupke of weeks back had me sketching out my children's book series 'the adventures of pebble the greyhound.' Today was planning the 'Hannah Commentates' youtube channel after some crackers when watching yesterday's European indoors, top picks being 'I bet they get sand right up their vaginas' and 'what's the difference between the 60m and 100m?'. Another get rich quick scheme that will never come to fruition.

Carbs ~ 45/65/35g/h

Saturday Mar 6 #

1 PM

Running - Road 19:48 4.16 km (4:45 / km) +12m 4:41 / km
shoes: NB Vazee Rush

Wu including meeting up with Hannah.
Felt good this week. Didn't sleep well last night - got home to find a near neigbour had put 'no parking' signs on their wall but that affected my land so was thinking on that. Thankfully #adventurelawyer Tedwards offered some advice and I managed to straighten it out so I felt very grown up going into to the run.

2 PM

Running - Road tempo 18:11 [4] 5.06 km (3:36 / km) +29m 3:30 / km
rhr:39 slept:7.0 shoes: NB Vazee Rush

Hrv 79 (53% bl)
Helm virtual challenge - 5km loop clockwise, then do it anticlock and get as close as possible without looking at your watch.
Felt pretty good, fatigued a bit earlier than ideal.

Running - Road tempo 17:44 [4] 5.06 km (3:30 / km) +23m 3:26 / km
shoes: NB Vazee Rush

2nd tempo. Felt good amd pleased/surprised to be a bit quicker. Pleased with ~18/17.5 for the times at 5km. I've been trying to get a bit faster over the last few weeks but am slightly worried I've fallen between two stones - not enough pure speed/strides; too much harder longer stuff - to properly develop speed. However eyes are on the longer fell races and DB so I'm not exactly willing to completly commit to a pure speed block and cut down too much on hilly runs and long run length. Maybe next year.

3 PM

Running - Road warm up/down 9:45 [1] 1.96 km (4:58 / km) +12m 4:49 / km
shoes: NB Vazee Rush

6 PM

Running - Trail 33:38 6.04 km (5:34 / km) +132m 5:01 / km
shoes: La Sportiva Bushido

Jogged back from dog walk.

S&C 20:00 [0]

Core glutes

Friday Mar 5 #

5 PM

Running - Trail 1:04:07 10.83 km (5:55 / km) +257m 5:18 / km
slept:9.0 shoes: La Sportiva Bushido

Easy monument with Hannah, then 6x flat strides. Kept these more relaxed and they felt good.

Thursday Mar 4 #

7 AM

Running - Road 26:00 [1] 5.32 km (4:53 / km) +26m 4:47 / km
rhr:41 slept:8.5 weight:74.8kg shoes: NB 1080 #2

Hrv 141 (67% bl)
Easy shakeout.
The dog often drags on her morning walk. However if I trot or skip she will often look at me like an embarrassed teen and reluctantly start trotting along beside me. I have started using this as a chance to do a few drills on a morning. No big arm movement though.

5 PM

Running - Trail 1:17:08 14.48 km (5:20 / km) +381m 4:42 / km
shoes: La Sportiva Akasha 2

East start with Han then round Roseberry+. 5x hill strides felt alright.

S&C 15:00 [0]

Core, ML

Wednesday Mar 3 #

11 AM

Running - Road 1:18:36 17.32 km (4:32 / km) +196m 4:18 / km
rhr:41 slept:8.5 shoes: NB 1080 #2

Hrv 94 (54%bl)
Long lunch/dog walker avoidance. Close on the latter but not close enough.
10x1(1.5) on the Battersby loop, then 4 x short minute hills from Easby, as the 4th seemed enough. Legs a bit unresponsive, I think a reduction in core/hill strides in the last week or so made yesterday a bit of a shock.

Tuesday Mar 2 #

4 PM

Running - Trail 1:27:47 15.79 km (5:34 / km) +542m 4:45 / km
rhr:38 slept:8.0 shoes: La Sportiva Akasha 2

Hrv 88 (56%)
WFH for a few days so some nice daylight runs. Roseberry moors and Monument. 5 x hill strides which felt a bit heavy but were the best set of times I've ever produced for them. Ace cakes.

S&C 20:00 [0]

Core, glutes, ML.

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