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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Spud

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Running6 6:32:34 51.15(7:41) 82.31(4:46) 1578
  Strength and conditoning4 3:27:53 2.34 3.77 36
  Cross Training1 1:29:02
  Total11 11:29:29 53.49 86.08 1614

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Sunday Oct 16, 2016 #

12 PM

Running 23:09 [1] 4.79 km (4:50 / km) +69m 4:30 / km
shoes: New Balance m1080 v5 (green)

Trundled over to Norfolk Park.

Running race 27:35 [5] 7.18 km (3:51 / km) +201m 3:22 / km
shoes: Icebug Accelaritas 3

South Yorkshire XC (Norfolk Park) - 13th

First run out for uni athletics and was looking forward to seeing what sort of shape I'm in for an xc. Left my spikes at home after nationals so icebugs had to do which weren't ideal in the bogs. Been a fairly tough week of running so wasn't in peak condition but wasn't going to let it stop me. Good turnout but lacking a lot of the big names. Started pretty well, ignored the punters who set of too fast and sat at the head of the chasing pack. Moved through the first lap well with another uni of guy and felt surprisingly good on the hills, which I hoped would last. From the start of the second I settled in but it became apparent that the U17 boys were ramping it up for their shorter course and I wasn't inclined to follow so ended up stranded between their faster group and mine behind me which I pulled clear of. This meant the 2nd and 3rd laps were almost completely solo, making the hills hard work and taking more out of me than I wanted. Began to feel myself slipping back and a few began picking me off on the start of the 4th, tried to stick with them but the solo running had taken it out of me, so I grinded out the rest, slipping 7 or 8 positions (including 2 to uni guys) to finish a little frustrated.
Not the worst performance but definitely more to give in a black and gold vest. Hopefully next week at the Northern relays I'll put a better show in. Still, enjoyed the course and was happy to get my first under my belt, but I feel I need to attack courses a little more in future.

Running 24:38 [1] 4.12 km (5:59 / km) +121m 5:13 / km
shoes: New Balance m1080 v5 (green)

Shuffled home, achilles a bit tight and generally quite tired.

Saturday Oct 15, 2016 #

12 PM

Running 1:01:48 [2] 13.06 km (4:44 / km) +292m 4:15 / km
ahr:157 max:181 shoes: Inov-8 Race Ultra 270

Nice run out with Dane up Porter and back. Little quicker than I wanted at times and was suffering at the end (not enough water). HR a bit high so I'll watch that.

Friday Oct 14, 2016 #

8 AM

Strength and conditoning 52:53 [2] 3.77 km (14:02 / km) +36m 13:23 / km
ahr:143 max:178 shoes: New Balance m1080 v5 (green)

Drills in the park. Not very flexible and feeling it a bit.
3 PM

Cross Training 1:29:02 [3]
ahr:136 max:171

Ride out with James, Adam and Potter. Over in the Strines, couple of brutal climbs and the other fellas have some swish bikes so was a grind at times.
32.41km +752m
5 PM

Strength and conditoning 50:00 [2]

Easy with joe.

Thursday Oct 13, 2016 #

4 PM

Running (Warm up) 11:30 [1] 2.29 km (5:01 / km) +6m 4:57 / km
ahr:135 max:165 shoes: New Balance m1080 v5 (green)

Along fulwood then down.

Running 40:36 [4] 8.18 km (4:58 / km) +246m 4:19 / km
ahr:155 max:184 shoes: New Balance m1080 v5 (green)

Hill session with Joe down nearly Endcliffe. Each rep was nearly 700m (+40m), did 6 full with Joe alternating full and shorter. Aim was to maintain form and keep driving, especially in the later ones. Bit leggy still but happy with the consistency and how I felt on each.
2:45, 2:40, 2:41, 2:41, 2:43, 2:41.

Running (Warm down) 11:24 [1] 2.1 km (5:26 / km) +36m 5:00 / km
ahr:146 max:162 shoes: New Balance m1080 v5 (green)

Wednesday Oct 12, 2016 #

12 PM

Strength and conditoning 1:00:00 [3]

ESPS session with Dane, Joe and Tommy for a bit. Surprise visit from Bashir which was nice to chat about some training points moving forward.
5 PM

Running 50:00 [2] 10.5 km (4:46 / km) +200m 4:21 / km
shoes: Inov-8 Race Ultra 270

Garmin died but easy with Olly and Matt along top path, then back with Olly after Matt wanted some more. Felt leggy. Not been entered for the CSC which is frustrating but means I can get on with a break from orienteering a bit with just running instead. First south yorkshire on sunday.

Tuesday Oct 11, 2016 #

6 PM

Running (Warm up) 20:01 [1] 4.29 km (4:40 / km) +29m 4:31 / km
ahr:149 max:173 shoes: New Balance m1080 v5 (green)

Warm up with skids.

Running 40:00 [4] 9.06 km (4:25 / km) +96m 4:12 / km
ahr:170 max:188 shoes: Inov-8 x-talon 190 Orange

SHUOC Intervals on the grass in Endcliffe, just starting to get a touch wet underfoot. Session was 4x3,2,1(all off of 1 min recoveries, with 2 after the minutes efforts.) Aim to keep a consistent pace and effort which went well. Generally a touch leggy after the weekend but moving smoothly and feeling good on the efforts. Splits:

980m, 630m, 340m.
940m, 630m, 320m
920m, 640m, 340m,
910m, 630m, 350m.

Clearly went out a touch hard on the first couple of 3 mins but happy with the consistency on the other couple. 3 mins did have the most hill so that will have been a factor but generally happy with the session.

Running 31:36 [1] 6.13 km (5:09 / km) +164m 4:33 / km
ahr:157 max:176 shoes: New Balance m1080 v5 (green)

Ran home, had left my headtorch in the park so had to go back down the hill to get it form the sergeant and back up. Annoyed and tired.

Monday Oct 10, 2016 #

4 PM

Running 50:17 [2] 10.61 km (4:44 / km) +118m 4:29 / km
shoes: New Balance m1080 v5 (green)

Easy pre circuits cruising with Potter up to Forge Dam then Goodwin.
5 PM

Strength and conditoning 45:00 [3]


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