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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nobs

In the 7 days ending Apr 14:

activity # timemileskm+m
  Spinning 3 4:01:14 536
  Running 5 2:57:54 25.43(7:00) 40.92(4:21) 302
  Orienteering2 1:03:43 7.41(8:36) 11.93(5:20) 352
  Total8 8:02:51 32.84 52.85 1190

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Sunday Apr 14 #

Note

Taper time for the JK. Really happy with the last week of training. May have just about salvaged a bit of fitness which is great. Injury right on the edge but hopefully will hold through the JK then I'll deal with it after.
8 PM

Running 20:29 [2] 4.4 km (4:39 / km)
shoes: Nike Pegasus 34

Had a very lazy day today, really not feelling like doing anything. Was planning an hour on the bike but could not be bothered with that so just did some easy laps around the field. Both shins a bit niggly so will roll tonight.

Saturday Apr 13 #

9 AM

Orienteering 38:11 [3] 6.85 km (5:34 / km) +238m 4:45 / km
shoes: Inov8 X-Talon 212 cl

Mytchett O Training

Literally across the road from the JK middle area. Really relevant stuff. Enjoyed the terrain, generally fast but very undulating. Pace was fairly decent over terrain just kept it steady. No major mistakes but a few hesitations and probably could have taken some better routes but generally pleased.

Running 13:14 [2] 2.6 km (5:05 / km)
shoes: Inov8 X-Talon 212 cl

WU / WD
11 AM

Running 12:34 [2] 2.75 km (4:34 / km)
shoes: Inov8 X-Talon 212 cl

WU / WD

Orienteering 25:32 [3] 5.08 km (5:02 / km) +114m 4:31 / km
shoes: Nike Pegasus 34

Sprintervals round Surrey Uni

Probably one of the best sprint areas I've ever run on. Really intricate buildings and small alleyways with lots of blockages. Made many mistakes but was great practice for keeping contact. Had to constantly be looking at the map which meant that speed was an absolute crawl, was hard to read map properly as there were loads of steps and sharp corners. Wanted this to be intensity 4 but felt more like a 3 because couldn't really push pace. Made a couple of absolute whoppers getting caught out by dead ends or running down a multi level, then made a load of shit route choices. Nice to know the JK won't be any where near as technical as this, good fun and good practice!

*Planning creds go to Mark Nixon

Friday Apr 12 #

6 PM

Spinning 1:00:35 [2]
shoes: Adidas Adizero Adios 3

Easy round Marshfield

27.1km / 26.9kph

Very standard kept it on a small flatish loop because wanted to make sure I went easy. Big day of orienteering planned tomorrow will be a real test.

Thursday Apr 11 #

3 PM

Running 1:15:29 [2] 17.02 km (4:26 / km) +184m 4:12 / km
shoes: Nike Pegasus 34

First long run in over 3 months, around bathampton down. Felt strong for most squeezing the pace down a bit in the last 30mins but nothing too razzy. Absolutely beautiful day and no pain on injured shin so meant I was cheesin for basically all of it. Right shin weirdly niggly but nothing major will just monitor and hopefully it won't hinder any training before JK. Nice to get a long run in and confident that I'll last the JK Long (just).

Wednesday Apr 10 #

11 AM

Spinning 1:58:08 [2] +536m
shoes: Adidas Adizero Adios 3

Ride out to Great Somerford

52.6km / 26.7kph

Nice ride out to where I used to live. Went past my old school on the way as well so was a bit of a trip down memory lane. Weather really perked up in the second half so was very enjoyable.

Tuesday Apr 9 #

2 PM

Running 10:18 [2] 2.51 km (4:06 / km)
shoes: Inov8 X-Talon 212 cl

Razzy WU

Running 36:01 [4] 9.64 km (3:44 / km) +118m 3:31 / km
shoes: Inov8 X-Talon 212 cl

Tempo Session: 3x10min (3)

Average Paces: 3:26,27,27/km

Really f*cking happy with this session. Was expecting to average around 3:40/km for each rep. Constant rain meant I wore my rain jacket for the whole thing but wasn't particularly windy which was a surprise. Did it on an undulating grass loop at bath uni, each loop had a decent climb in it. Felt a bit shit on the first rep admittedly, then had a massive stitch on the second rep as well as getting attacked by a very scary dog. By the third rep I felt really good and despite it having more climb than the first 2 I still averaged the same pace and felt really comfortable. Shins didn't play up at all either. This is a great result however I'm cautious not to push things further at this stage.

Running 9:49 [2] 2.0 km (4:55 / km)
shoes: Inov8 X-Talon 212 cl

WD

Monday Apr 8 #

6 PM

Spinning 1:02:31 [2]
shoes: Adidas Adizero Adios 3

Easy hour round the lanes

28.15km / 27kph

Travelled back home today so was an early start. On little sisters bike so frame was a bit small but wasn't too bad. Really enjoyable ride lovely weather and feeling fairly decent. Sore throat and glands today which is annoying hopefully will kick it by tomorrow because quite keen to do some sort of session.

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