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

Training Log Archive: RHF

In the 7 days ending Dec 3, 2017:

activity # timemileskm+m
  Running9 5:30:33 42.25(7:49) 68.0(4:52)
  Yoga/Stretching/S&C2 2:00:00
  Total11 7:30:33 42.25 68.0

» now

Sunday Dec 3, 2017 #

9 AM

Running 1:16:52 [3] 14.18 km (5:25 / km)
shoes: Mizuno Wave 12

Sunday Lordswood run with Nicole
Back to a normal long run explore around Lordswood, this time with company! Out on the Greenways, up to the motorway then back via the golf course, sports centre & Common. Legs felt a bit tired at times, especially when going quicker on the roads and on hills. Otherwise pretty good. Noticeably better on trails than other runners! Nice to have some company and the time flew by.

Saturday Dec 2, 2017 #

2 PM

Running warm up/down 17:20 [2] 3.36 km (5:10 / km)
shoes: Mizuno Wave 12

Running race 32:40 [5] 9.44 km (3:28 / km)
shoes: X-Talon 212 2016

Hampshire XC League Popham - 29th raced hard!

Really happy with that! Today was a bit of a test, the first proper XC race of the season and off the back of 3 solid weeks of training. Course could've been muddier, put the effort in and raced the guys around me. Improved a further 16 places on last year, so 100 better in two years! Once again, faster than my 10km PB pace at Popham! If the course was longer, was on for a sub 35 10km despite the turns and small hills.

Felt like the pace seemed fast on the first couple of laps, but tried to focus on racing and running strong at that moment. Don't think I slowed too much actually which shows that it was about right. Didn't spend as long as I wanted stretching or psyching myself up for it, but during the race my mental strength seemed good. Halfway on the final lap knew I was top 30, so really worked to maintain it. The downhill sprint finish was horrific, legs completely spent!
3 PM

Running warm up/down 12:55 [2] 2.41 km (5:22 / km)
shoes: X-Talon 212 2016

Thursday Nov 30, 2017 #

8 AM

Running 22:46 [2] 4.36 km (5:13 / km)
shoes: Mizuno Wave 12

Morning shakeout
Lovely frosty morning, mainly running around the greenways. Felt miles away from the roads again. Had wanted to test the spikes but didn't get round to it, thinking I'll probably race in my X-Talons.
7 PM

Running hills 1:00:32 [4] 11.69 km (5:11 / km)
shoes: Mizuno Wave 12

Hills: Middle hill 4 long 2 short
Sharpener, leg turn over session before Popham. Worked late then got stuck in traffic and a diversion driving over. Had to dump the car and run over, meant I was late. Actually worked out well enough, I took the time to warm up then was able to focus during the hill reps and not get too carried away. Just did what I fancied on the reps, hill reps in glasses suck (so bouncy) and legs felt okay but a bit tired. Had thought I'd be doing a long solo cool down but bumped into Nicole so we ran together. So much more fun than lone laps of the sports centre! Saturdays HXCL I'm running as a bit of a tester, first proper xcountry of the season and on the back of 3 big weeks.

Wednesday Nov 29, 2017 #

12 PM

Running 39:45 [3] 8.18 km (4:52 / km)
shoes: Ravenna 6 2017

Boardwalks recovery catch up with James
Good to chat running a bit more, been meaning to get out for a catch up for a while. Our training is going well, so will be exciting to see where we go the next year or so.
6 PM

Yoga/Stretching/S&C 1:00:00 [1]

Did more than expected! Need to get back on the leg strength work

Tuesday Nov 28, 2017 #

6 PM

Running warm up/down 19:24 [2] 3.84 km (5:03 / km)
shoes: Mizuno Wave 12

7 PM

Running 27:06 [3] 6.82 km (3:58 / km)
shoes: Brooks Racer ST5

Reps: 8*600m (200m) 1:56-57s
First two a bit inconsistent, felt amazing on the first one and ran most of it on my toes. Second one was slower, don't really know why. Then the others consistent, working with James. I led most to 400m then he finished strong (fairly standard). Happy with that as a session! Not done intervals like that on the track for weeks, a solid improvement on last year! Calves did feel tight, too far to 'sprint'.
8 PM

Running warm up/down 21:13 [2] 3.72 km (5:42 / km)
shoes: Mizuno Wave 12

Cool down with Alex & Rach

Monday Nov 27, 2017 #

12 PM

Yoga/Stretching/S&C 1:00:00 [1]

« Earlier | Later »