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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: g.foz.foster

In the 7 days ending Feb 20:

activity # timemileskm+m
  Off-road (75%+)5 9:17:23 67.85(8:13) 109.19(5:06) 3485
  Road (75%+)2 2:47:19 21.83(7:40) 35.14(4:46) 627
  S&C3 2:15:00
  Total10 14:19:42 89.68 144.33 4112

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Saturday Feb 20 #

9 AM

Off-road (75%+) 1:36:40 [1] 19.39 km (4:59 / km) +566m 4:21 / km
shoes: Scott Supertrac 2.0

Easy 90'

Up into Whinlatter with Dan Mills for a trot about. He had his phone on him in case he had to blade-hand it back to his car for the imminent arrival of his first kid. Not needed luckily.

Nice run about. Legs feeling good and nice to have a crack with someone new, getting the inside scoop on the goings on in the Forestry Commission. Kept off the higher, exposed parts given the wind and rain again. Not as full-on as yesterday but still pretty grim. Met up with Rob and Kim on their run in passing.
7 PM

S&C 40:00 [3]

Core and Posture

A&D - 3 x 10 (both) @ 5kg Angel / 2kg Devil
Russian Twists - 3 x 30 @ 10kg
Hamstring curls Swiss ball - 3 x 20
Side plank knee to chest - 3 x 10 each side
Reverse plank with leg lifts - 3 x 20 (10 per leg) - found these pretty tough
Jane Fondas - 3 x 20 each side
Leg raises - 3 x 20
Kettlebell routine - rounds of 2' for each exercise up to 2' on the video

Friday Feb 19 #

9 AM

Off-road (75%+) 1:40:40 [3] 21.13 km (4:46 / km) +648m 4:08 / km
shoes: Scott Kinabalu RC

25' uphill tempo

Warmed up with a run down to Beck Wythop on the road before heading up the fire road from mine to Lord's Seat for the effort.

Really strong, blustery winds and grim wetness both helped in places and hindered in places with no real sense to them. Made for a tough session at times but managed to keep the effort feeling consistent. Slower than last time by 30" or so in reaching my 'high point'. Didn't feel fantastic but I think that's probably down to that wind.

Had to go for a longer easy run down given the forestry work that's going on at the minute, but was nice to stretch the legs out fully after the effort.

Thursday Feb 18 #

3 PM

Off-road (75%+) 1:37:04 [1] 18.72 km (5:11 / km) +542m 4:32 / km
shoes: Scott Supertrac RC

Easy 80' w/ strides

Up into Whinlatter to test out the posh new waterproof. Works well, which is nice and all you could ask for really.

Felt really good in the legs. Nice and easy avoiding much of the steeper climbs in anticipation for tomorrow. Bit of a beast headwind at times but largely sheltered.

Ran down the front of Grisedale and did the strides on the road on the way back into the village. Felt good, though maybe a touch tougher with the wind.

Wednesday Feb 17 #

11 AM

Road (75%+) 1:46:19 [4] 22.47 km (4:44 / km) +479m 4:17 / km
shoes: Scott Supertrac RC

Easy 25' fb 3 x 1mi uphill fb 25' Easy

In a word - tough.

Good warm-up with some drills to get the legs going. First effort was decent; average of 4:02/km then got slower by around 10" per effort. There was a significant headwind that built up during the session and may have not helped for efforts 2 and 3.

Pleased with the consistency of the effort if not the pace. Had a good rest period of around 12' between each effort and felt good to go for each effort, but the legs were definitely accumulating the fatigue!

It's hard to think of anywhere suitable for this session that isn't SW-facing!
5 PM

S&C 50:00 [3]

Strength

Warmed up with the ITB routine.

Squats: 3 x 6 @ 60kg
Deadlifts: 3 x 6 @ 40kg (moved 'up' a weight - felt fine)
Calf raises: 3 x 30 @ 50kg (slow and controlled)
Single leg squats: 3 x 6 @ 30kg
Bulgarian split squats: 3 x 6 @40kg
Cobra push-ups: 3 x 20 (all upper body work done between lower leg exercises)
Renegade rows: 3 x 16 @ 10kg ('8' per arm - better form with the lighter weight)

Tuesday Feb 16 #

11 AM

Road (75%+) 1:01:00 [1] 12.67 km (4:49 / km) +148m 4:33 / km
shoes: Hoka One One Carbon X

Easy w/ hill sprints

Did the sprints on the track leading up into Whinlatter in front of the house with 20' either side as the warm-up and cool down.

Didn't used to like these sessions, felt like a drawn out run for only 80" of effort but really like them now; the whole thing is 'the point'. Felt really good on the sprints, good and strong. A long period between each meant I was consistent and fluid in each effort.

Monday Feb 15 #

11 AM

Off-road (75%+) 1:31:28 [1] 17.87 km (5:07 / km) +454m 4:32 / km
shoes: Scott Supertrac RC

Easy 80' w/ strides

Out the back of the village and along the mine track to the force before looping round the other side of the valley on the trod to the bottom of Barrow. Took the gentle trod up to the door and dropped into Stoneycroft Beck path before following the road back. Phew.

Nice route, which I'd not run as that combination before. Lots of variation at least and keeps you out of the worst of those prevailing winds for the majority of the time.

Strides felt good on the road on the way back in. Wind was replaced by rain but at least it's much warmer now, t-shirt weather in fact.

Sunday Feb 14 #

10 AM

Off-road (75%+) 2:51:31 [2] 32.08 km (5:21 / km) +1275m 4:28 / km
shoes: Scott Supertrac RC

Easy 2hrs 30'

...at least on paper it would have been. Really windy and icy meant it was a real struggle. Thought it would die off when I dropped into Buttermere but it got worse and I was committed by then; halfway round with the fastest way back being to keep on.

Fucking shite.

Came back not feeling hugely recovered but glad to have gotten out and will make up for it with much easier runs over the next couple of days.
6 PM

S&C 45:00 [3]

Core and Posture

A&D - 3 x 10 (both) @ 5kg Angel / 2kg Devil
Russian Twists - 3 x 30 @ 10kg
Hamstring curls Swiss ball - 3 x 20
Side plank knee to chest - 3 x 10 each side
Reverse plank with leg lifts - 3 x 20 (10 per leg) - found these pretty tough
Jane Fondas - 3 x 20 each side
Leg raises - 3 x 20
Kettlebell routine - rounds of 2' for each exercise up to 2' on the video

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