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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nobs

In the 7 days ending Jun 30:

activity # timemileskm+m
  Spinning 5 6:45:39 1371
  Running 3 1:30:19 13.4(6:45) 21.56(4:11)
  Orienteering2 21:21 3.37(6:20) 5.42(3:56)
  Total8 8:37:19 16.76 26.98 1371

» now

Sunday Jun 30 #

2 PM

Running 9:13 [2] 2.21 km (4:10 / km)
shoes: Saucony Guide ISO


Orienteering 11:58 [5] 3.1 km (3:52 / km)
shoes: Inov8 X-Talon 212 cl

Race Pace Sprint Round Bath Uni

M21 B Final from British Sprints: 45s quicker than the winner Tom Felbaum (AKA T dog) so quite happy with that. Flow was good and didn't really make any mistakes. Think I took all the best routes as well so overall a very good run. Started to really feel the burn about half way but managed to hold a speed a fair bit quicker than when I did the British sprints back in September last year. Obviously this area is fairly familiar to me so the tricky legs were not as tricky as usual because I already knew where the underpasses were. Still good training and a nice little confidence boost. Shin was niggly but not painful (2/10 pain) but will most likely stay away from running until I touch down in Denmark.

Map: (Put my route as Edward Lines)

Running 9:44 [2] 2.01 km (4:51 / km)
shoes: Inov8 X-Talon 212 cl

7 PM

Spinning 1:29:53 [2] +432m

Evening cruise round the lanes

43.74km / 29.2kph

Turned all the stats off my garmin and just enjoyed the ride. Took it chill so pretty surprised at the average speed but i'll take that ;) Taper begins now!

Saturday Jun 29 #

8 PM

Running 8:48 [2] 2.11 km (4:10 / km)
shoes: Saucony Guide ISO


Orienteering 9:23 [4] 2.32 km (4:03 / km)
shoes: Saucony Guide ISO

Sprint round bath Uni

Just checked the splits was 1:40 mins ahead of Alice Leake (Course Winner) at the point where I stopped. Don't think that's too shabby but obviously hard to compare as she is a woman and I am unfortunately not one of those....

I'm an idiot, had 2 courses to do but printed off 2 copies of the same course. Ah well did most of the W21 Heat course from British sprint in reverse, did this pretty hard. Nav was good and running speed felt ok. Shin niggly no worse but no better than wednesday. Will probably dive into it again tomorrow and do the other course. A bit of a risk maybe but then I will take the following 4 days off before running in the 2 days up to the sprint. Not ideal prep but at least I am getting some tekkers in before the big day.

Running 10:15 [2] 2.01 km (5:06 / km)
shoes: Saucony Guide ISO


Friday Jun 28 #

10 AM

Spinning 1:30:11 [2] +444m

Morning Ride

41.4km / 27.6kph

Just didn't feel very good. A bit drained from the start so called it a day at 90 because I was just feeling a bit spaced. Still a decent length ride and should maybe start thinking about calming it down about now.

Thursday Jun 27 #


Shin is right on the edge. Very annoying as Milage hasn’t been high. Right shin so not the winter injury one but same place. Had a niggle there for a few weeks but I just need to be careful now as it seems a little more inflamed than usual. Only going to run once more this week (Sprint O) then maybe a couple of times in the taper week but keep the cycling up. Very annoying as I haven’t got in as much technical training as I would have liked but fitness wise I think I will be all good. Just sad that it hasn’t gone to plan for me at any point this year. Hopefully my hard work x-training will pay off but guess we’ll just wait and see....
11 AM

Spinning 1:30:17 [2]

Cafe ride with Roanne, she was on a chunky hybrid so pace was pretty slow (20kph). Lovely day and very nice route. Pretty enjoyable but heat really took it out of me. Feeling a bit spaced now lol. Top quality cake at the castle comb cafe although flat white artwork could do with some work. 7.5/10.

Wednesday Jun 26 #

1 PM

Running 9:23 [2] 2.01 km (4:40 / km)
shoes: Saucony Guide ISO


Running 33:34 [4] 9.41 km (3:34 / km)
shoes: Saucony Guide ISO

Grass Tempo Session: 6x5mins (1)

Average Paces: 3:17,24,21,21,20,21/km

Ok session, happy that shin held up. Undulating grass loop round some playing fields with a pretty strong wind. Bailed from the last rep 3:30mins in due to a crippling stitch which was very annoying as legs felt absolutely fine. Session was good otherwise and got 28:30mins of good work in, not pushing too much just finding a nice grindy pace. Fitness is there but stomach issues haven't got better. Got a blood test today, actually hoping for something to come up so that I can get on the medication and hopefully sort it out in the next 10 days.

Running 9:22 [2] 1.8 km (5:12 / km)
shoes: Saucony Guide ISO

WD - Had to wait about 15mins for stitch to settle, felt like I was being stabbed in the chest.

Tuesday Jun 25 #

4 PM

Spinning 1:44:21 [2] +495m

Very asthetic loop round the back roads

50.3km / 28.9kph

Felt good, stomach problems still there though. Will go for a session tomorrow at a nice tempo pace providing the shin holds up.

Monday Jun 24 #

4 PM

Spinning 30:57 [2]

Easy rest day spin round the lanes.

14.0km / 27.2kph

Feeling very meh today, stomach still not right, had a tight chest all day. Will keep on the antacids I guess and just hope they eventually clear this up.

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