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

Training Log Archive: Spud

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Running6 6:54:20 52.12(7:57) 83.88(4:56) 1821
  Strength and conditoning3 2:30:34 2.35 3.78 38
  Total9 9:24:54 54.47 87.66 1859

» now

Sunday Oct 23, 2016 #

3 PM

Running 2:02:09 [3] 25.06 km (4:52 / km) +535m 4:24 / km
shoes: Inov-8 Race Ultra 270

Cracking long run on my own. Started off up Porter then across the mines to Oxstones and skipped over to Burbage, which was really fun on the skaty muddy trod. Along the edge then climbed up to Stannage and along before cutting up and over to Redmires. Thought I'd feel more tired but felt great on around 10 miles, before dropping on to top path. Bounced all the way along it before popping on to the road and down to fulwood to home. Loved it today, felt the most strong I have done on a long run for a while and could have gone for longer. Good way of stress busting from my essay!

Saturday Oct 22, 2016 #

2 PM

Running (Warm up) 25:00 [1] 3.5 km (7:09 / km)
shoes: New Balance m1080 v5 (green)

Decent warm up, largely with bertie and tommy, then some solo, feeling pretty good.

Running race (Northern XC Relays) 10:51 [5] 3.2 km (3:23 / km) +65m 3:05 / km
shoes: New balance 220 XC

Northern XC Relay and South Yorkshire Championships: 4th/1st

Really looking forward to this one, in a strong team with Jonny and Paul Tobin and Will Mycroft who all did a cracking job on the 1st 3 legs. Never raced over this distance so went in with no pre conceptions and the plan to just run hard. Set out in 3rd and didn't really feel any pressure, just moved nicely in to my race on the downhill first k or so. Caught up by a Trafford guy in 4th at the start of the first hill and just sat in behind him all the way up before moving ahead before the second field. At this point a Vale Royal guy came steaming up and moved through to lead our little group around before pulling ahead a touch on the last hill. Got to the top and threw myself through the woods, dropping Trafford and closing a bit to the other on to the finishing straight. Vale went and I plugged away before the trafford guy came and sat in front. A lot of encouragement from everyone made me keep pushing then I heard what I'd been dreading, "go on Tommy". Knew he'd be close but couldn't let it go on the last 100m. Began pushing and saw his arm flick next to me but thought sod this and gunned it for the last 30m or so, taking him and the Trafford guy, but more importantly 4th place.
Quite happy with my run but maybe could have pushed a touch more on the hills. 4th overall but won the South Yorkshire title with the guys so very pleased with that. Quite enjoyed racing this distance. Good days work.

Running (Warm down) 20:00 [1] 3.5 km (5:43 / km)
shoes: New Balance m1080 v5 (green)

Easy jogging.

Friday Oct 21, 2016 #

8 AM

Strength and conditoning 55:34 [1] 3.78 km (14:42 / km) +38m 14:00 / km
ahr:133 max:159 shoes: New Balance m1080 v5 (green)

Kept it pretty easy with tomorrow in mind.

Thursday Oct 20, 2016 #

3 PM

Running 10:22 [1] 2.23 km (4:39 / km) +49m 4:11 / km
ahr:149 max:174 shoes: New Balance m1080 v5 (green)

Warm up.

Running 36:53 [4] 7.01 km (5:16 / km) +448m 3:59 / km
ahr:156 max:176 shoes: New Balance m1080 v5 (green)

3x heroes hill reps. Never done this session before but always heard people talk about it. Jogging down I was apprehensive. Each rep is 1.3k (+144m). Started steady but turned out to be my best effort. Stomach was turning after the 1st but settled afterwards, got a bit slower but don't mind too much as it was still a quality session. Good bit of work done.

Running 10:36 [1] 2.19 km (4:50 / km) +13m 4:42 / km
ahr:136 max:149 shoes: New Balance m1080 v5 (green)

Trundled back home.

Wednesday Oct 19, 2016 #

8 AM

Strength and conditoning 45:00 [1]

Testing with Si. Power good, flexibility not.
4 PM

Running 1:04:56 [2] 13.45 km (4:50 / km) +298m 4:21 / km
ahr:147 max:168 shoes: New Balance m1080 v5 (green)

Started easy with Adam and Olly up to forge Dam before they turned. Carried on to the top, along the skyline to the llamas then dropped in and went down before cutting on the fulwood and home. Felt a bit tired and stomach didn't feel great.

Tuesday Oct 18, 2016 #

6 PM

Running (Warm up/down) 30:00 [1] 6.0 km (5:00 / km) +100m 4:37 / km
shoes: New Balance m1080 v5 (green)

Warm up and down for intervals, watch on low battery so saved it for the session.

Running intervals 30:24 [4] 7.34 km (4:09 / km) +94m 3:54 / km
ahr:165 max:185 shoes: Inov-8 x-talon 190 Orange

SHUOC session on the grass, bit muddier than last week.
Session started with 1 10 mins tmepo,working well and feeling pretty comfortable with Matt and Paddy. Then moved on to 6x2mins (1min), again manageable pace but began feeling a touch flat on the last couple when Matt dropped out.
10mins: 2.98km, 3:21's
620m, 640m, 640m, 650m, 640m, 620m. (all hovering around 3:10's.)
Good session.

Monday Oct 17, 2016 #

4 PM

Running 53:09 [2] 10.4 km (5:07 / km) +219m 4:37 / km
shoes: New Balance m1080 v5 (green)

Easy with Potter in Rivelin, couple of aches creeping in but nothing more than expected.
5 PM

Strength and conditoning 50:00 [2]


« Earlier | Later »