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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RHF

In the 7 days ending Feb 19:

activity # timemileskm+m
  Running6 6:57:15 45.63(9:09) 73.44(5:41)
  Yoga/Stretching/S&C1 30:00
  Total7 7:27:15 45.63 73.44

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Sunday Feb 19 #

8 AM

Running long 3:03:59 [3] 30.6 km (6:01 / km)
shoes: Roclite 315 2020

Mount Edgecumbe round Rame Head to Wilcove
Parked at the Church then dropped down to the coast and along to the Cremyll ferry. Round the coast path to Kingsand Cawsand and round Rame Head. Along the top of the clifftop where I bumped into Nicole going the other way. Started to feel a bit tired in my legs at this point. Then on the roads through St John and then up to Anthony Estate and an extra loop of Torpoint for distance.

Found the last 1/3 hard work physically and the last 20 mins or so uncomfortable in my stomach. Fuelled more: 500ml Torq (30g), 500ml water, 18 jelly babies (90g), 2 gels (40g), 1 clif bar (40g) and 1 flapjack bar (40g) and some rehydration tablets. 240g from 30 minutes in. Watched beeped every 30 mins but in general was already eating.

Definitely think some more cushioned trail shoes would help in the last section (need to buy). Could feel my knees a bit. Quite happy not to have faded even though I was finding it hard work at the end. Pace was actually remarkably consistent.

Longest run with great coastal views. Stomach a bit upset at the end but had taken on quite a lot of fuel. Felt quite rough after. Maybe ate too much rich food with a roast and half a scone at Maker!

Fuelling notes
Breakfast - bowl of porridge with brown sugar 45-60mins before starting running

After 30 mins 500ml water (mainly to wash down food) and finished it in last 30 mins.
500ml Torq gradually drunk (had more towards the end). 5/7 saltstick rehydration tablets throughout

30 mins - 6 jelly babies (30g)
60 mins - mountain fuel bar (40g)
80 mins - some jelly babies
90 mins - gel before steep hill (20g)
110 mins - felt flagging, more jelly babies. 130 mins - Clif bar (40g) ate over a period of time.
150 mins - gel (20g) and remaining jelly babies. Finished Torq

Had one Nakd bar left at the end and no liquid. Stomach felt a bit upset and uncomfortable. Legs felt tired and that they could've done with more energy?

Really enjoyed the mountain fuel bar. Clif bar was hard to eat. SIS gels seem to go down easily. Jelly babies maybe a little chewy. No savoury? May carry powder in future to make more Torq from collected water

Couldn't source any caffeine energy before the weekend.

Saturday Feb 18 #

9 AM

Running 47:29 [3] 8.95 km (5:18 / km)
shoes: Mizuno Wave Inspire 18

Plymvalley parkrun with Nicole
A really scenic run and a very nice area to run. Nice and chilled, chatting away. Another parkrun near Plymouth tickets off. Out by the river and the canal then up onto the railway for a lap turn out and back on the railway line.
We've done approximately 55 locations together now!

Friday Feb 17 #

7 AM

Running 32:47 [3] 6.13 km (5:21 / km)
shoes: Mizuno Wave Inspire 18

Fitting in an easy half hour with Nicole
Legs feeling quite tired and sore after a busy few days work and life wise

Thursday Feb 16 #

7 PM

Running tempo 1:02:54 [4] 12.98 km (4:51 / km)
shoes: Mizuno Wave Inspire 18 2023 Te

Surge run - 6*1 mins (4 mins float) + 15 mins WU/WD
Interesting session. Definitely felt done on the cool down! Trying to work hard on the minute efforts and then hold about 4:30/km on the float recoveries. A few little niggles and think I'm not used to the new shoes yet.

Wednesday Feb 15 #

2 PM

Running 43:18 [3] 7.4 km (5:51 / km)
shoes: Roclite 315 2020

Bredon Hill above Ashton under Hill
With full pack (2kg for race kit and water). Legs and calves a bit tired on the uphills. Another exploring route. Quite good trails

Tuesday Feb 14 #

5 PM

Running hills 46:48 [4] 7.38 km (6:20 / km)
shoes: X-Talon 212 2020

Setting sun Cleeve Hill reps: 6*80s
Jog down recovery. Out through the contoured section to warm up, exploring. The middle of each rep was quite steep. Could definitely feel the legs feeling a bit tired.

Monday Feb 13 #

5 PM

Yoga/Stretching/S&C 30:00 [1]

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