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

Training Log Archive: AllyBeaven

In the 7 days ending Mar 23:

activity # timemileskm+m
  Running6 8:15:57 56.67(8:45) 91.2(5:26) 2376
  Turbo1 45:00
  Total7 9:00:57 56.67 91.2 2376

«»
3:00
0:00
» now
SuMoTuWeThFrSa

Saturday Mar 23 #

Running (Warm up) 15 [2] 2.5 km (6 / km) +150m 5 / km

Jog up from the sports centre to the start, up the first wee bit of the course, a few wee strides/surges thrown in.

Running (Race) 1:11:42 [4] 14.1 km (5:05 / km) +660m 4:07 / km

Not my best day at the office. Felt a little off when I got up this morning but by the time we got underway that was forgotten. Formed a wee possy with John, Rich Macleod and Robbie Patterson up and over the first hill, some nice hivemind route choice going on on the downhill. Mostly sitting on John's heels to be honest, relying on him to set the pace and Robbie to keep us right if we went the wrong way. Through the river and the worst of the tussocky crap. Legs felt pretty cold.

On the track up towards Cioch Mhor John started to move away, about half an hour in. Rich then Robbie moved past me and I realised I didn't quite have my race legs on. If I'd gone a fraction harder to stay right on them I think I would have blown up. Nothing in particular wrong, just a general feeling of not being quite there. Legs very slightly heavy, stomach maybe very slightly heavy also. Robbie stayed reasonably close and I ate my just in case gel on the climb up Cioch, maybe 40-45 minutes in. Lost a couple of seconds going slightly off the racing line to give chocolate eggs to the marshals. (What?)

Robbie moved away on the heathery crap coming back from the summit, and a little more on the fast descent on the track. My race face had properly slipped by this point and I had no real intention of getting him back, just staying ahead of 5th. He probably got closer to me on the downhill but I ran the last climb pretty hard and had a reasonable gap at the top. Only some very minor deviations from the racing line on the way through the fields for further egg distribution. A couple of minutes slower than I ran 3 years ago. A bunch of that is attributable to the wind, but also to complacency in the second half. Strava says I was 45 seconds faster on the first climb but exactly a minute slower on the final descent.

(Plus I was in pretty good shape that day. I dug out my old training logs last night and there's some silly stuff in there. I had a great run at Cioch then went into a 5-6 week hole that totally destroyed my Jura prep, which was meant to be my target race. Periodiwhat?)

Right glute and hamstring were creaky before the race and for the first wee bit but settled down ok. A little all round tiredness maybe more noticeable than any particular niggle. In behind my right big toe was talking to me a bit on the runnable track climb, and the outside of my low left leg is pretty tender now. All minor complaints really. I've messaged Kirsty to see if I can get a massage Monday or Tuesday.

Not a huge boost before the Big Show next weekend, but I don't think it's a terrible omen either. A sofa-heavy week should do a lot to bring me round, and I'll go much easier in the gym.

Note

Cool Down
I won't even put numbers in here. Jogged a little with Stu and Rich and John but mostly kept meeting people and stopping to chat to them til I was freezing and Stu's lips were blue.

Friday Mar 22 #

Running (Easy) 1:02:00 [2] 11.6 km (5:21 / km) +150m 5:01 / km

Some squats and lunges then out the door. Similar story to this time last week really. Feeling some stiffness and soreness in the legs but running well in spite of that. Glutes and hamstrings, the usual stuff. Hill sprints followed the same pattern they they usually do; first a bit creaky, gradually improving and for the most part feeling good. All a bit unexciting.

More yoga afterwards then some frantic scrambling around finding a map for tomorrow.

Thursday Mar 21 #

Running (Moderate) 1:01:00 [3] 13.4 km (4:33 / km) +142m 4:19 / km

Short shorts weather. A hodge-podge of warm up exercises.

Run was fine. Probably a slight, gradual increase in pace through the run, never felt like I was pushing at all. Left hamstring in the last 15 minutes the closest thing to a niggle but really just slightly tight. A wee knot in the left of my midback coming and going a bit too.

Note

Gym session

5 minutes on the rowing machine then the same 4 exercises to loosen up.
Front raise 5 5 5
Split squat 5 7.5 7.5
Dumbbell press 10 15 15
Split squat 5 7.5 10
Pull up 10 10 10
Hamstring curl 3x8 each side
Deadlift 70 80 85
Hang clean 30 35 35
Squat 40(front) 50 55 back
Bench dip 30 35 40
Step up 7.5 10 15
2 runs through of resistance band clamshells, fire hydrants and glute bridges.

6 minutes walking on the treadmill then stretching.

Wednesday Mar 20 #

Running (Easy) 1:01:00 [2] 11.2 km (5:27 / km) +130m 5:09 / km

Same run as yesterday. Same route, same legs etc. Ran in the Lone Peaks that I usually wear to work and reaffirmed my earlier conclusion that they're probably just a bit clumpy. We're getting another couple of days of spring this week, which is nice.

2 sets of easy resistance band exercises then some yoga afterwards.

Tuesday Mar 19 #

Running (Easy) 1:00:00 [2] 11.2 km (5:21 / km) +144m 5:02 / km

Didn't feel quite awake this morning. Ran through some bleary eyed warm up stuff then stumbled out the door. First half hour was a bit of an effort then I perked up on some of the single track. Was running acceptably quickly but not quite effortless.

A few transient knots and niggles. Right glute started out grizzly but got better, tightness in hamstrings and other bits of glute came and went. Nothing untoward after the gym yesterday.

Leg swings then yoga when I got home.

Monday Mar 18 #

Turbo (Easy ) 45:00 [2]

Shipping forecast session: 2, occasionally 3. Fair, becoming moderate.

Or something. Riding the WattBike in the gym which was designed by someone who had never seen, let along ridden, a bicycle. Mostly spinning a highish cadence, ~95, occassionally dropping down a little and increasing the resistance, a wee bit of out of the saddle. All good.

The S&C time! Alternated between the first 4 exercises to get everything limber.
Front raise - 5 5 5
Lateral lunge - 5 7.5 7.5
Dumbbell press - 10 15 15
Step up - 5 7.5 10
Front squat - 30 40 then back squats at 50. Didn't feel any mobility problems, which is nice. Will report back on any DOMS.
Hang cleans - 30 35 35
Pull ups - 10 10 10
Hamstring curls - 3x8 per leg. Think I've doing these better.
Deadlft - 70 80 80
Bench dips - 30 35 40
Split squats - 7.5 10 10
Finished with 2 rounds of resistance band fire hydrants, clam shells and glute bridges.

7 minutes walking on the treadmill then stretching. No problems. That left achilles still niggling a little but again not causing any trouble.

Sunday Mar 17 #

Running (Specific Endurance) 3:00:00 [3] 27.2 km (6:37 / km) +1000m 5:35 / km

What a fucking miserable day.

Warmed up in the house then out into the woods. A couple of degrees, a bunch of slush underfoot, more slush falling from the trees and rain coming and going. Started on the hills I usually run from the house but they were a nightmare. Wet slush on grass, just a bit too much slipping around and falling over for my liking. I'd planned on going up Ord Ban a couple of times but most of the descent was on my arse and I was getting soaked. It was really frustrating. I think the word the youth use to describe such things is 'gash'.

Ran on the trails back to the house and went up and down the a fireroad climb there 7 times. What a treat.

Some general fatigue from yesterday's efforts but nothing specifically troublesome. Hamstrings maybe tiring towards the end but that was probably as much to do with being cold and wet for three hours as anything else. ~380 calories an hour of tailwind, cinammon rolls and rice cakes. Great holistic ultra training.

Fire's lit and I recorded a shite film last night. The afternoon will be spent comfort eating.

« Earlier | Later »