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

Training Log Archive: g.foz.foster

In the 7 days ending Mar 30:

activity # timemileskm+m
  Off-road (75%+)6 7:28:38 55.58(8:04) 89.44(5:01) 1292
  Fell 1 2:41:30 14.55(11:06) 23.42(6:54) 1563
  S&C2 1:50:00
  Total9 12:00:08 70.13 112.86 2855

«»
2:41
0:00
» now
SuMoTuWeThFrSa

Saturday Mar 30 #

10 AM

Off-road (75%+) 2:01:27 [4] 23.93 km (5:05 / km) +736m 4:24 / km
ahr:132 max:167 shoes: La Sportiva Mutant - Black

4 x 10' long hills.

Tough session but my favourite session at the moment. Like the concentration needed for the long hills. I find that I struggle to race with this sort of concentration so it's good to train that too.

Longer warm-up as I needed to detour to the trail centre facilities but all good. Nice and cool in the trees; ideal running temps. No need to worry about wearing a jacket as I don't have one anymore, saved having to carry it.

Used the same hill as last time but adjusted the last 100-200m as I've found a slightly more consistent gradient by avoiding a turn off; meant that the rep can just about reach 2km in the 10', which gives something to aim for.

First rep was the fastest but all were consistent in effort, a solid 8/10 each time. Other reps I was not getting quite as far up the hill as the previous time but saw only 40-50m difference between the first and fourth reps.

Recovered quickly between reps so each one I was as good as I could have been to go again. Easy 20' back to the van was comfortable with a bit of undulation to take in, which were taken very steadily.

Friday Mar 29 #

3 PM

Off-road (75%+) 1:04:52 [1] 12.76 km (5:05 / km) +94m 4:54 / km
ahr:127 max:162 shoes: La Sportiva Mutant - Black

Easy 25' fb diagonals fb easy 25'.

Felt good in general though legs a touch heavy from yesterday's gym session. Not as tight as I was expecting though to be honest.

Not slept all that well the past few nights. Had a job interview for September and it kept me up thinking, which jobs should never be allowed to do.

Felt good and comfortable at 5-10k pace on the grass by Braithwaite village hall. The pitch is a bit smaller than full size so I extended the reps out a little bit round the touchline.

Spring is definitely here. Really warm in the sun but still a bit of a chill in the shade; wardrobe decisions!

Really enjoying the running and training at the moment, thanks. Feel like I'm getting loads out of it and the S&C seems to be making a difference now too.

Thursday Mar 28 #

6 AM

Off-road (75%+) 56:30 [1] 10.83 km (5:13 / km) +29m 5:09 / km
ahr:131 max:156 shoes: Hoka One One Speedgoat 2

Easy 45' w/ strides.

Felt good after yesterday's effort. Trotted along the trod by Bassenthwaite again. Completely used to running by feel for the easy runs now.

Out and back to Powter Howe woods for the strides along the decent forest trail there. Felt light and quick on the strides but only did 6.

Wore the Hoka's to change things up a bit between shoes. They're decent and pretty responsive for faster running, which I was surprised at. Will maybe use them more regularly for the two weekly early morning runs.
10 AM

S&C 55:00 [3]

Had a free period and a meeting immediately after school hence the relatively short turnaround time between this morning's run and the gym session. Hopefully that's not too short a time frame?

Session was good. Felt comfortable with the techniques required for all exercises and so completed them all to, in my mind, a decent quality. Weights remained the same.

Squats: W/U fb 3 x 6 @ 60kg
Calf raises (two-legged): 3 x 45 @ 50kg
Split squats: 3 x 6 @ 40kg
Deadlifts: W/U fb 3 x 6 @ 50kg (lighter by 5kg to nail down the technique better)
Dumbell step-ups: 3 x 6 @ 40kg
Hang power cleans: 3 x 6 @ 40kg (may go lighter next time)
Static calf holds: 6 x 40" @ 40kg (performed at home with kettlebells as BOTH leg presses and the Smith-type machine are out of action at the gym)

Wednesday Mar 27 #

4 PM

Off-road (75%+) 1:18:12 [4] 13.62 km (5:44 / km) +359m 5:04 / km
ahr:128 max:169 shoes: La Sportiva Mutant - Black

20' Easy fb 6 x 300m (full recovery) fb 20' Easy.

Really tough session but felt like I performed it as best I could; 9-10/10 RPE on each rep with 4-5' recovery (walking/jogging/standing) between reps.

Chose the forest trail in Whinlatter that I used for the last set of 10' hills the other week; it's good hard-packed ground with a consistent gradient all the way up. Paced it generally pretty well relative to the lactic acid build-up; it was only the first rep that I misjudged it and went off to hard for a sustainable effort.

Undulating easy warm-up and cool down. Did some short strides during the warm-up on the road in the last couple of minutes before starting the reps as my legs were feeling a little bit heavy.

Some fucker robbed my hat and jacket as I was completing the last rep. They were loosely marking my 'start' point; when I got back round the corner on the jog back down they were nowhere to be seen. Bastard.

Tuesday Mar 26 #

6 PM

Off-road (75%+) 1:10:35 [3] 17.46 km (4:03 / km) +36m 4:00 / km
ahr:148 max:158 shoes: La Sportiva Mutant - Black

Moderate 60' w/ strides.

Had a lot of energy to burn and a relatively (pan) flat route along Bass lake (from the Dubwath end, rather than Thornthwaite end - the reverse of what I would normally do in the mornings) to Powter Howe woods and back, with an extra loop around by the gin distillery (home to the shittest gin in the country...in my opinion).

Went entirely by feel with the watch only showing me my time and no other data (old school!), but from looking at my pace afterwards, I was probably a bit too keen. Felt consistent with the effort throughout and was conscious of the level that I was putting in, which didn't feel more than a 6/10 overall. Still getting used to it for the moderate runs.

Went straight into the strides (7 in total) from the moderate effort and felt like I hit a whopping great wall on the very first stride effort. Legs lost all strength/energy, though again, looking at the pace afterwards, it was in line with the sort of speed that I was running for the remaining strides, it just felt a lot harder!

The remaining 6 all felt more normal though I was definitely aware of the previous 60' effort and the gym session from the day before. Finished with a very gentle loosener after the final stride for 2' or so.

Monday Mar 25 #

6 AM

Off-road (75%+) 57:02 [1] 10.84 km (5:16 / km) +38m 5:10 / km
ahr:125 max:151 shoes: La Sportiva Mutant - Black

Easy 45' w/ strides.

Good start to the day.

Ran along the trod by Bass lake, as usual now totally by feel, though with the prior knowledge of roughly where the turn around point is for the 45'. Consistent with the pacing all the same.

Stopped off in the woods by Powter Howe to do the strides as the track is nice, wide, soft and root-free. Perfect I would suppose!

Felt really, really good during the strides, good energy and felt light and springy in the legs.
11 AM

S&C 55:00 [3]

Went to the gym during a free period in the hope that it would be quieter. It was not. Managed to bag the squat rack for what I needed to do mind. All exercises were done with a warm-up that was half the weight and double the reps after having done drills to get the legs moving in the first place.

Squats: 3 x 6 reps @ 60kg
Calf raises (two-legged): 3 x 40 reps @ 50kg
Split squats: 3 x 6 reps @ 40kg
Dumbell step-ups: 3 x 6 reps @ 40kg
Deadlifts: 3 x 5 reps @ 55kg
Hang power cleans: 3 x 6 reps @ 40kg

I feel that, with all of the exercises (except for the split squats, which I find tough), I could go heavier but am consciously taking it more cautiously in line with advice. I'll look to consolidate over the next couple of weeks before incrementally increasing any weight.

Sunday Mar 24 #

9 AM

Fell 2:41:30 [3] 23.42 km (6:54 / km) +1563m 5:10 / km
ahr:133 max:156 shoes: La Sportiva Mutant - Black

Easy 2hrs 30'

Out and back along the M6. Made sure to be sensible and face on-coming traffic, which was wise because some people drive far too fast on some roads.....

Semi-recce of Teenager With Altitude (up there with the shittest race name going) with a mate who's doing it. From Braithwaite up onto Barrow then sacked off Causey to get onto Sail and Eel Crag. Down from Whiteless into Newlands then back up Robinson to Hindscarth, sacked off Dalehead, back along the road to Braithwaite.

Took things steady but was pleased to feel so comfortable on the uphills. Ran absolutely everything and never felt like I was going to explode/implode. Nice day but bitter in the wind. Yeah, just felt pretty comfortable throughout, not much else really happened!

Took the descents easy and tried to not to fuck the legs too much on them. Had a handful of wine gums around 1hr 45' in but didn't really feel like I needed them though was a bit peckish in the final couple of km's, mainly because it was coming up to dinner-time anyway.

« Earlier | Later »