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

Training Log Archive: AllyBeaven

In the 7 days ending Feb 1:

activity # timemileskm+m
  Running7 8:01:26 61.39(7:51) 98.8(4:52) 613
  Cycling1 1:27:00
  Total8 9:28:26 61.39 98.8 613
averages - sleep:7.8

» now

Saturday Feb 1 #

2 PM

Running (Warm up/Cool down) 33:00 [2] 5.2 km (6:21 / km) +10m 6:17 / km
slept:8.0 shoes: Inov-8 X-Talons (red)

Running race (Nairn XC) 39:26 [4] 9.7 km (4:04 / km) +30m 4:00 / km
shoes: Inov-8 X-Talons (red)

Warm up jog up and down the beach, a better times trip to the portaloo than last weekend then an unrecorded tempo effort through the caravan park to get my spare shoes out of the car so Alec Keith didn't have to race in his daughter's boots.

A world away from the hard, fast trails on Peterhead. Mad rush over the dunes and onto the beach, slogging through soft sand, through the river, muddy trails then into the woods, a few steep, short climbs and rooty bits before some fast running, with an additional, entirely unnecessary trip through a ball deep burn.

Ditched the spikes at the last minute so I didn't have to cycle to the station with 2 pairs of shoes.

Spent most of the race watching Ben and Graeme Bee slowly drift off. Paces it decently I think, second lap only slightly slower than the first. Had grand plans of whipping my vest off and belly flopping into the burn on lap 2 if I had a decent gap but got onto the fast track and Rob Burnett had reeled me right in. Last kilometre or so was hellish, listening to his spikes on the track and trying to work out if I was pulling away or about to be passed. Got to the end with maybe 10 metres over him. Every XC I get run into the ground by a different V40!

Foot didn't much like the unstable footing on the warm-up but it loosened up and wasn't a problem during the race. Right rib post/shin a bit tight on the cool down after all the slipping about in the sand. Overall satisfyingly niggle free.

Friday Jan 31 #

11 AM

Running (Easy) 45:00 [2] 8.4 km (5:21 / km) +120m 5:00 / km
slept:7.5 shoes: Altra Timp

Wee bit of stiffness around but easing into the run ok. 6 hill sprints, went cautious the first couple but they all went fine, just a little tightness in hamstrings and glutes. Foot felt fine in the new shoes.

Thursday Jan 30 #

10 AM

Running (Moderate) 1:00:00 [3] 13.2 km (4:33 / km) +78m 4:25 / km
slept:7.5 shoes: La Sportiva Akasha

Shitty weather, but marginally less shitty than yesterday. Small mercies and so forth.

A bit of tiredness in the legs but not too much. Hamstrings a bit weary towards the end. Nothing particularly niggly. 6 strides on the road, a bigger gap between 5 and 6 as Graham the postie showed up and I had to sign for a pair of shoes. Strides were alright.
3 PM


Calf hops (skipped single leg hops on the sore foot side)
Box drills
Split squats 7.5kg, sets of 8
Pull ups
Hamstring curls
Adductor side plank

Wednesday Jan 29 #

1 PM

Running (Warm up and cool down) 40:00 [2] 6.9 km (5:48 / km) +60m 5:33 / km
slept:7.5 shoes: La Sportiva Akasha

Running (Fartlek) 24:00 [4] 6.0 km (4:00 / km) +56m 3:49 / km
shoes: La Sportiva Akasha

Cycled into Aviemore to do some stuff and planned on running in spikes round the segway field on the way home, but by the time I got there it was sleeting and shite and the thought of changing behind a fence post didn't really appeal. Came home and ran the session on fireroad from the house.

Warmed up a bit with overtrousers on, tucked them under a bush and did a little more jogging and a few strides. Then 8 x 90" with 90" roll-on. Gently undulating fireroad so was going by feel. Pace on the flatter ones was mid/high 3'30"s ish. Overall a little off the guideline paces but [insert multiple excuses here]. Shite weather, I'll go with that one.

Left glute a bit funky on the warm-up but nothing amiss once I got into the session. Hamstrings maybe slightly tired towards the end but there was running left in the legs at the end. Over trousers back on then jog home.

Tuesday Jan 28 #

10 AM

Running (Easy + SVs) 1:07:00 [2] 13.2 km (5:05 / km) +70m 4:57 / km
slept:8.0 shoes: Altra King MT (green)

Sacked off the sacking off of the run. Rode to the lodge then ran before my massage.

Wee bit of snow on the trails, not enough to impact the quality of running aside from a little slippiness in places. Still feeling quite tired but an improvement on yesterday morning. 8 speed variations, just going by feel as my watch was buried under clothes. Not setting the world on fire but totally adequate. Left hip/glute a little knotty. Must remember this stretch out a little when I've been cycling a bunch. The right tib post thing from last summer is creeping back a little. Nothing while running but some stiffness at other times. I've been shy of the hops etc. because of the sore left foot but will get back to them in one form or another.

Massage was good. Thiiiis close to falling asleep on the bar sofa when some bastard squeaked the bathroom door.

Monday Jan 27 #

10 AM

Running (Easy) 53:00 [2] 9.4 km (5:38 / km) +56m 5:29 / km
slept:8.0 shoes: Altra King MT (red)

Lap of the red trail in Aganach Woods. Feeling tired and heavy legged so no guilt about cutting it a little short. No niggles, just a bit tight on the outside of the lower legs. No strides, headed straight in and lie on the sofa and eat.
2 PM

Cycling (Easy) 1:27:00 [2]

23.9k, 247m. Ride to work from Grantown, long, strenuous and adventurous enough to warrant inclusion. 10k or so of tarmac down through Nethybridge then rough, undulating forestry tracks up and over Ryvoan and down to Glenmore. Headwind all the way, snowy squalls coming through on the higher, more exposed bits of the pass, flakes getting blown under my eyelids. Chased down the other side by a tiny yappy dog named Robin.

Maybe not ideal off the back of a heavy legged run on an easy day, but certainly invigorating and fucking fun!
3 PM


Coffee break post commute then into the gym. Another truncated session but I got the most important bits done and it all felt pretty good.
Pull ups
Split squats 7.5
Lateral band walk in squat
Hamstring curls
Dead bug swiss ball

Midday massage tomorrow and good weather in the morning so I might go for a 2-3 hour bike commute instead of running to cut down on faffing and rushing around.

Sunday Jan 26 #

4 PM

Running (Moderate) 2:00:00 [3] 26.8 km (4:29 / km) +133m 4:22 / km
slept:8.0 shoes: Altra King MT (red)

Cycled 30k up to Karen's this morning then spent a few hours lying around and feeling really tired. Drank a lot of coffee and watched a Nicky Spinks video to get myself super pumped then headed out.

Somewhat surprisingly, not total horseshit. Out and back on the old railway line and Dava Way from Grantown. After the initial up and over to the trail it was a very gradual climb then flat. Headtorch on about 70 minutes in. Legs had more to give towards the end but kept it fairly cruisy. Always odd trying to run a bit faster with a headtorch. Felt decent, if a little grumpy, throughout.

Managed to keep all but one of the pointy rocks away from my left foot. I swore loudly at some offended looking sheep.

« Earlier | Later »