Training Log Archive: АТIn the 7 days ending Nov 7, 2016:
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Monday Nov 7, 2016 #
6 AM
XT 30:02 [1]
ahr:104 max:115 shoes: Giro Triple
Morning spinning, effort to get up but felt fine and legs alright too.
S & C (BBA) 16:00 [1]
Right - 30s, Left- 35s.
Straight after spinning.
Straight after spinning.
6 PM
S & C (Core) 21:00 [3]
Normal Core. Felt hard but also felt strong.
8 PM
Stretching/ Rolling 28:00 [0]
Sunday Nov 6, 2016 #
8 AM
S & C (BBA) 16:00 [1]
slept:8.0
Right - 38s, Left - 27s.
10 AM
Running warm up/down 8:21 [1] 0.84 km (9:59 / km) +74m 6:56 / km
shoes: Inov8 X Talon 225
Jog to start and very few drills. Cold and wet.
Orienteering 1:00:16 [4] 9.74 km (6:11 / km) +399m 5:08 / km
shoes: Inov8 X Talon 225
This took a bit of time to upload due to a garmin hiding all my files...
Cumbrian Galoppen - Burnbanks.
Results
A very wet and cold day, so not the most pleasant but got on with it with the aim of trying to race it.
Have to say that I orienteered quite well today. Was planning ahead well and chose good routes and good attackpoint which was my goals for the session.
Only mistakes came at #2 where I missed it by 15sec due to a poor attackpoint. And also on this leg I took a sub optimal route choice. Apart from that #5 was a slow but safe route (with an acrual attackpoint) so I spiked it just lost time as well.
Didn't appreciate the hail and contouring to #6 but it was over soon enough and from then on clean till the finish. Didn't eel amazing physically, still had yesterday in my legs and was definitely feeling it on the hills especially near the end where any real kick was lacking. But it was good fun and took quite a convincing win, but more importantly i orienteering very well today.
Cumbrian Galoppen - Burnbanks.
Results
A very wet and cold day, so not the most pleasant but got on with it with the aim of trying to race it.
Have to say that I orienteered quite well today. Was planning ahead well and chose good routes and good attackpoint which was my goals for the session.
Only mistakes came at #2 where I missed it by 15sec due to a poor attackpoint. And also on this leg I took a sub optimal route choice. Apart from that #5 was a slow but safe route (with an acrual attackpoint) so I spiked it just lost time as well.
Didn't appreciate the hail and contouring to #6 but it was over soon enough and from then on clean till the finish. Didn't eel amazing physically, still had yesterday in my legs and was definitely feeling it on the hills especially near the end where any real kick was lacking. But it was good fun and took quite a convincing win, but more importantly i orienteering very well today.
8 PM
Stretching/ Rolling 28:00 [0]
Legs feeling tired not sore. Knee feels ok, could be better though.
Saturday Nov 5, 2016 #
11 AM
Running warm up/down 17:58 2.08 km (8:38 / km) +129m 6:36 / km
ahr:128 max:158 shoes: Inov8 X Talon 225
Jog round a little loop trying to warm up (and succeeding). Then some limited drills, more just to loosen the muscles off and not much "potentiate" stuff.
Running hills 44:19 7.45 km (5:57 / km) +604m 4:14 / km
ahr:161 max:188 shoes: Inov8 X Talon 225
Long Hills - 3 * Sale Fell. ~1.56km & ~180m climb.
Been wanting to do this for a while, it's a decent sized Hill and a chance to get my climbing legs going. Set off not knowing how long each climb would take me but I'd estimated that it would be around 10 mins climb, 10 mins jog back down recovery.
First one was good, felt good and breezed up it without much problem, taking note of where the hard sections where etc. Second felt started to feel harder, calf's felt tired on the first steep section but put in a good shift and got to the top fine. On this one and the third one the (freezing) wind was blowing differently to the first one which made it tougher going nearer the top. Third one I just got on with, legs feeling very rough by this point but kept nice and strong up the first section, grinded out the steep but then pushed on for the top quite hard, very tired by this point and glad it was nearly over. Sat down at the top for a bit but was getting cold so headed off quite quickly. Times:
9.14, 9.09, 9.10.
So very consistent throughout the session even if it needed a lot more effort at the end for the same time. Hopefully will go below 9 mins next time. All in all though a very good session!
Been wanting to do this for a while, it's a decent sized Hill and a chance to get my climbing legs going. Set off not knowing how long each climb would take me but I'd estimated that it would be around 10 mins climb, 10 mins jog back down recovery.
First one was good, felt good and breezed up it without much problem, taking note of where the hard sections where etc. Second felt started to feel harder, calf's felt tired on the first steep section but put in a good shift and got to the top fine. On this one and the third one the (freezing) wind was blowing differently to the first one which made it tougher going nearer the top. Third one I just got on with, legs feeling very rough by this point but kept nice and strong up the first section, grinded out the steep but then pushed on for the top quite hard, very tired by this point and glad it was nearly over. Sat down at the top for a bit but was getting cold so headed off quite quickly. Times:
9.14, 9.09, 9.10.
So very consistent throughout the session even if it needed a lot more effort at the end for the same time. Hopefully will go below 9 mins next time. All in all though a very good session!
Running warm up/down 6:29 1.27 km (5:05 / km)
ahr:138 max:153 shoes: Inov8 X Talon 225
Jog back down to my bike.
12 PM
XT 36:18
ahr:134 max:160 shoes: Giro Triple
13.36km, 187m, 22.1km/h.
Dad had given me a lift there but had to cycle home. Was tired and cold but thankfully I had brought another jacket and gloves so wasn't too bad. Thankful to get home and warm though!
Dad had given me a lift there but had to cycle home. Was tired and cold but thankfully I had brought another jacket and gloves so wasn't too bad. Thankful to get home and warm though!
8 PM
Stretching/ Rolling 28:00 [0]
Legs not too bad.
Friday Nov 4, 2016 #
7 AM
S & C (BBA) 19:00 [1]
slept:9.0 (rest day)
Right - 45s, Left - 26s.
Took my time this morning. Everything feeling fine.
Took my time this morning. Everything feeling fine.
11 PM
Stretching/ Rolling 27:00 [0]
(rest day)
Lavely. Legs feeling good and knee fine which is good.
Thursday Nov 3, 2016 #
7 AM
S & C (Gym) 1:00:00 [2]
slept:8.0 shoes: Nike Lunaracer+ 3
Bit late this morning because it took some time for my mum to get out the door...
Warm up - 6 mins on bike.
Strength circuit * 2.
Core based on what I normally do but less (time reatraint) and harder.
5 mins plyo.
Cool down - 3 mins on bike (time restraint again)
Felt fine on all of it, not very bouncy on plyo. Must be quite tired. Overall though it's getting easier and my legs don't feel as wrecked afterwards as they used to.
Warm up - 6 mins on bike.
Strength circuit * 2.
Core based on what I normally do but less (time reatraint) and harder.
5 mins plyo.
Cool down - 3 mins on bike (time restraint again)
Felt fine on all of it, not very bouncy on plyo. Must be quite tired. Overall though it's getting easier and my legs don't feel as wrecked afterwards as they used to.
6 PM
Running warm up/down 12:42 [2] 1.61 km (7:55 / km) +20m 7:27 / km
shoes: Inov8 X Talon 225
Jog and drills.
Orienteering 23:20 [3] ** 4.53 km (5:09 / km) +89m 4:42 / km
spiked:19/20c shoes: Inov8 X Talon 225
WCOC Night Series - Mirehouse.
Results
Aim tonight was compass, especially trying to look up more and spot things to run to.
Part 1:
Part 2:
Went well, course was quite easy so couldn't reasonably use compass all the time but did when it was a possibility.
Only mistake came from 15s binned at #3 in the circle due to the control not being where I thought it was in the circle. Apart from that, wasn't as sharp as I could have been to the lines at times but had no major problems with compass and was doing everything else fine. Good night.
Results
Aim tonight was compass, especially trying to look up more and spot things to run to.
Part 1:
Part 2:
Went well, course was quite easy so couldn't reasonably use compass all the time but did when it was a possibility.
Only mistake came from 15s binned at #3 in the circle due to the control not being where I thought it was in the circle. Apart from that, wasn't as sharp as I could have been to the lines at times but had no major problems with compass and was doing everything else fine. Good night.
Running warm up/down 10:36 1.8 km (5:54 / km) +8m 5:46 / km
shoes: Inov8 X Talon 225
Jog to the download, then dropped O stuff at car and found a nice farm track to do some 5 strides on. Then a little jog. Felt good.
9 PM
Stretching/ Rolling 29:00 [0]
Legs not feeling sore. Just tired.
Wednesday Nov 2, 2016 #
7 AM
S & C (BBA) 16:00 [1]
slept:8.5
Right - 25s, Left - 33s
5 PM
Running long 1:30:01 18.39 km (4:54 / km) +409m 4:24 / km
ahr:160 max:188 shoes: Inov8 X Talon 225
Messed tonight up quite a bit; couldn't run with Dan and Zac because parents away so no lift, then missed the school bus so commenced the 6 mile walk home, thankfully after about 2 miles my aunt came and picked me up. Anyway this just meant that the whole run was in the dark instead of just the end of it.
Hit a herd of bulls in one of the first field so had to bail to the roads, then took the longer way up into the woods, through some tiny single tracks for a bit which I often lost in the dark, ending up in the bushes which made things interesting. Then an uphill slog where I pushed a tad and got the heart rate quite high, so probably took it too fast but didn't feel like it was that much of an effort so not all that bad.
After that out onto the open fell and took a gel. Cruised back down the forest track and slogged back up the road until I hit 90 mins (then stopped watch and walked home). Achilles got got quite sore on way down the track, too much impact I guess, some terrain needed now!
Good run and a really nice night, cold and clear which was ideal for my first nightime run. Head torch lasted the distance fine and still on green, but took a spare just in case. Would have only been better with company, next week hopefully!
Hit a herd of bulls in one of the first field so had to bail to the roads, then took the longer way up into the woods, through some tiny single tracks for a bit which I often lost in the dark, ending up in the bushes which made things interesting. Then an uphill slog where I pushed a tad and got the heart rate quite high, so probably took it too fast but didn't feel like it was that much of an effort so not all that bad.
After that out onto the open fell and took a gel. Cruised back down the forest track and slogged back up the road until I hit 90 mins (then stopped watch and walked home). Achilles got got quite sore on way down the track, too much impact I guess, some terrain needed now!
Good run and a really nice night, cold and clear which was ideal for my first nightime run. Head torch lasted the distance fine and still on green, but took a spare just in case. Would have only been better with company, next week hopefully!
9 PM
Stretching/ Rolling 30:00 [0]
A chilled took a bit of a battering with too much roads on the run. Rolled them out nicely.
Tuesday Nov 1, 2016 #
7 AM
XT 50:00 [2]
slept:8.5
Normal morning swim. Normal 100 lengths again, got in a bit late so had to rush it but felt alright and got it done. One of Zacs lady friends came this morning, he's been working fast ;)
5 PM
Running warm up/down 17:03 2.43 km (7:01 / km)
ahr:131 max:165 shoes: Nike Lunaracer +3 SP16
Jog and drills and strides. Legs feeling a touch heavy.
Running intervals 23:09 5.71 km (4:03 / km)
ahr:169 max:194 shoes: Nike Lunaracer +3 SP16
Track!! At a new track since its closer and more convenient, yet to decide on it but want to go to a track every Tuesday.
4 * 1200m
Aim was 80s laps which is 3.20 min/km. A pace which I want to be able to feel good at.
First one I lead and it felt easy as the first one always does. Second one I told Dan to take the lead for a change which was nice, started to feel harder but running behind someone made it easier. Third one I was back in front felt hard but got it bang on time. Last one Dan lead and pushed the pace a bit more, felt good and opened the taps a bit with 200 to go, sprinting clear of Dan (just!) Times:
3.57, 4.01, 4.00, 3.49.
Good session and actually didn't feel that long, felt easier to run at 3.20 min/km than I expected which is very nice. Going in the right direction!
4 * 1200m
Aim was 80s laps which is 3.20 min/km. A pace which I want to be able to feel good at.
First one I lead and it felt easy as the first one always does. Second one I told Dan to take the lead for a change which was nice, started to feel harder but running behind someone made it easier. Third one I was back in front felt hard but got it bang on time. Last one Dan lead and pushed the pace a bit more, felt good and opened the taps a bit with 200 to go, sprinting clear of Dan (just!) Times:
3.57, 4.01, 4.00, 3.49.
Good session and actually didn't feel that long, felt easier to run at 3.20 min/km than I expected which is very nice. Going in the right direction!
Running warm up/down 6:37 1.26 km (5:15 / km) +2m 5:12 / km
ahr:147 max:154 shoes: Nike Lunaracer +3 SP16
3 easy laps of the track. Calf's tightening up.
9 PM
Stretching/ Rolling 29:00 [0]
Legs feeling good.