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

Training Log Archive: Forest Demon

In the 7 days ending Nov 15:

activity # timemileskm+m
  Run4 3:27:23 20.98(9:53) 33.77(6:08) 775
  Intervals2 48:23 7.72(6:16) 12.42(3:54) 125
  Swimming2 46:22
  Strength and Conditioning1 45:00
  Warm Up/Down1 23:58 2.55(9:24) 4.1(5:51) 40
  Total7 6:11:06 31.25 50.29 940
  [1-5]7 5:26:06

«»
1:51
0:00
» now
MoTuWeThFrSaSu

Sunday Nov 15 #

9 AM

Run 1:51:42 [2] 16.1 km (6:56 / km) +640m 5:47 / km
shoes: Mudroc 290s

Pentlands with Stephen and Tom, a friend of his.

Bonaly, Capelaw, Allermuir, Castlelaw, Glencourse, Harbour, Bonaly + to and from Stephen's flat.

Longest run Tom had ever done, so it was a fairly chill affair for me, which certainly was very welcome - really feeling the legs from yesterday, and DOMS still lurking from Thursday gym.
Was very enjoyable to mosey along chatting, even got a cameo appearance from Ali and Cat, as well as Tessa a bit later on. She accused me of looking like I was doing hill reps, which was very complimentary, if completely inaccurate.

Very nice all round, and the weather stayed mostly good which was a bonus

Saturday Nov 14 #

11 AM

Run 30:00 [2] 6.0 km (5:00 / km)
shoes: Waverider 24s

A guess at time and distance of various warming up/down/jogging around happenings which I didn't bother with the watch for

Intervals 9:58 [4] 3.6 km (2:46 / km)
shoes: Waverider 24s

9x400m [~10 minutes]
This counts as an interval session, probably.

With the Edinburgh OAPs attempting a sub 2 hour marathon relay for Movember. All for a good cause, and we managed 1:52:41 which was nice.

If you want to read more, or even make a donation, here's the team link: https://movember.com/t/edinburghs-oaps

As far as I can recall, this was my first time on a track which was fun. I really wasn't sure if I could manage the prescribed 68 second laps, but all turned out well. Dying a bit by the end, but got myself round, and didn't need to drop down to 200m reps.

63, 64, 67, 67, 67, 68, 67, 67, 68

Friday Nov 13 #

6 PM

Swimming 22:00 [2]

200m
4x100m
4x50m
4x25m

Thursday Nov 12 #

6 PM

Run 25:42 [2] 4.6 km (5:35 / km) +60m 5:15 / km
shoes: Adizero RC 2

To and from the gym

Strength and Conditioning 45:00 [0]

Finally didn't feel horrendous thanks to a refreshing Coke Zero™ at the end of work

Limber 11

4x5 Back squat (20, 40, 60 warm-up, 80, 84, 90, 94kg)
4x5 Deadlift (60 warm-up, 80, 90, 100, 110kg)

4x5+5 Bulgarian Split Squat (28kg dumbbells)

This session brought to you by Coke Zero™, available in all your local supermarkets

Wednesday Nov 11 #

6 PM

Warm Up/Down 23:58 [2] 4.1 km (5:51 / km) +40m 5:34 / km
shoes: Mudroc 290s

To/from intervals

Intervals 38:25 [4] 8.82 km (4:21 / km) +125m 4:04 / km
shoes: Mudroc 290s

Intervals, with Callum again which was nice

4x6 minutes [1 minute]
Then a 2 minute rest because I was dying before:
2x4 minutes [1 minute]

Bit of a first rep hero and paid for it on the 4th when I went pop. Recovered a bit for the 5th, then the 6th was just a grind.
6 min reps: ~1.55km
4 min reps: ~1.07km

Then 5x50m sprinty guys at the end

Tuesday Nov 10 #

6 PM

Run 39:59 [2] 7.07 km (5:39 / km) +75m 5:22 / km
shoes: Waverider 24s

Easy with Emily, big loop round top Meadows, Causewayside and Cluny Gardens
Was fun :)

Monday Nov 9 #

12 PM

Swimming 24:22 [2]

50m Breaststroke
200m
4x100m
4x50m
4x25m

« Earlier | Later »