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

Training Log Archive: AllyBeaven

In the 7 days ending Feb 15:

activity # timemileskm+m
  Running8 10:17:13 61.89(9:58) 99.6(6:12) 1997
  Total8 10:17:13 61.89(9:58) 99.6(6:12) 1997
averages - sleep:8.2

«»
3:10
0:00
» now
SuMoTuWeThFrSa

Saturday Feb 15 #

Running race (Forres XC) 38:13 [4] 8.8 km (4:21 / km) +120m 4:04 / km
shoes: Altra Timp

Legs felt a bit creaky and sore this morning but they were fine in e I got jogging. Warm up lap of the course with Shaun and Steve, then a few drills and 3 or 4 strides. Windy but no rain and pretty mild.

3 laps of ~2.9k, really nice undulating trails through the woods. Tucked in behind my usual V40 sparring partners the first half of lap 1 before moving ahead. Caught a couple of Forres Harriers the next two laps but watched Shaun and Gordie gradually move away. I've felt less tired the last couple of days but still didn't quite feel like I was firing on all cylinders. Ran a fairly cautious race but didn't really have much else to give the business end of lap 3.

Next weekend will be interesting. XCs have been fun but the last little while I've felt I've been a bit behind where I'd like to be/feel I should be, so will be enlightening to see how I go in something a little longer.
2 AM

Running (Warm up/Cool down) 36:00 [2] 5.4 km (6:40 / km) +80m 6:12 / km
slept:8.0 shoes: Altra Timp

Friday Feb 14 #

9 AM

Running (Easy ) 49:00 [2] 7.9 km (6:12 / km) +100m 5:50 / km
slept:8.0 shoes: Altra Timp

A bit of a thaw down at the house today but still really slushy on the trails so did the hill sprints on the road. All good on the easy running either side, just taking it pretty slow, slipping around a bit.

Today's hill sprint hill a little mellower than usual. A few degrees steeper would've been nice but variety's good and I had a pretty decent headwind on most of them. Felt fine, hamstrings buzzing appropriately and the surface didn't bother my foot as I'd feared it might.

Thursday Feb 13 #

9 AM

Running (Easy + SVs) 1:12:00 [2] 12.3 km (5:51 / km) +78m 5:40 / km
slept:8.0 shoes: Altra Timp

Snowy round the tracks from the house. Some bits really heavy going, others nicely pisted by a forestry commission truck. Speed variations ranged from good, as they should be, some some slapstick sliding around. On the whole, satisfactory. Left glute a little knotty late on.
3 PM

Note

Gym
Side plank knee to chest
Hamstring curls
Pull ups
Split squats 7.5k
Lateral band walks

Some fucker had left the heating on and it was roasting. Dogs die in hot cars, Ally gets grumpy as fuck in hot gyms.

Wednesday Feb 12 #

12 PM

Running (Specific Endurance) 2:01:00 [3] 13.3 km (9:06 / km) +950m 6:42 / km
slept:8.0 shoes: Inov-8 X-Talons (red)

A couple of very snowy Meall a'Bhuachailles before my massage. Mostly alright underfoot, occasional postholing. Not exactly a LM 42 specific long run but great to be on the hill getting a decent bit of wind blasting and some sunshine. Felt like 2 winters ago training for Barkley, but much much shorter. Used poles, had a heavy bag with microspikes etc.

Niggles largely absent. Lots of hiking so not the usual stress.

Tuesday Feb 11 #

12 PM

Running (Easy) 1:01:00 [2] 9.2 km (6:38 / km) +110m 6:15 / km
slept:8.0 shoes: Altra Timp

An easy hour trotting around the woods in shin deep snow. Really rather pleasant for the most part. A slight change will hopefully prove refreshing for the niggles. Slush all over the road so didn't bother with strides.
7 PM

Note

Physio stuff. Back to work tomorrow, will get a proper gym session on Thursday.
Calf hops
Box drills
Calf raises
Fire hydrants

Monday Feb 10 #

12 PM

Running (Specific Endurance?) 3:10:00 [3] 33.4 km (5:41 / km) +460m 5:19 / km
slept:9.0 shoes: Altra Timp

Five or six inches of new snow down to the house and no prospect in improvement so I just went for a long loop on low lever trails. A mix of staggering about in untouched snow an staggering about in snow that had been trodden by other people. Only time I was really floundering around was the last ten minutes past the deer farm. Carried a reasonably heavy bag, ate a bunch of dates and drank a bunch of Tailwind.

Legs got quite tired from halfway through. Not sure if that's me still being a bit tired or from all the slipping around in the snow. Either way, plugged away in the second half. Nothing especially niggly, though my foot didn't appreciate a short section of tarmac towards the end. Good thing about the snow is I don't have to raid the freezer to ice it, I can just fill the bucket from outside.

Will either go for a similar, shorter run tomorrow or put it back to Wednesday in the hope that I can get up a hill.

Sunday Feb 9 #

12 PM

Running (Easy ) 50:00 [2] 9.3 km (5:23 / km) +99m 5:06 / km
slept:8.5 shoes: Altra Timp

The one hour easy loop with some dangly bits chopped off. Not making any effort to run particuarly quickly, felt less clunky at the end of the run than at the start. 6 or 7 strides on the road, a good bit better than I'd anticipated. A little stretching while I waited for my porridge to be ready.
8 PM

Note

Physio stuff
Calf hops
Box drills
Calf raises
Clamshells

« Earlier | Later »