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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: »∑ames

In the 7 days ending Aug 27:

activity # timemileskm+m
  Cycling6 19:55:00
  S&C7 4:25:00
  Running7 2:28:04 20.07(7:23) 32.3(4:35) 290
  Forest-O1 45:00 4.04(11:08) 6.5(6:55) 150
  Cross trainer1 6:48 0.62(10:57) 1.0(6:48)
  Total10 27:39:52 24.73 39.8 440
  [1-5]8 8:24:52

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Sunday Aug 27 #

Note
(rest day)

Felt dreadful all day, barely made it out the house. Can't really explain it as fairly sure its not illness - I feel ok in that sense. Just drained, maybe a tough week idk??

Saturday Aug 26 #

Running 5:30 [3] 1.2 km (4:35 / km)
shoes: Asics GT-1000 5

down to the bike shop having ruined the gear cables yesterday. few odd looks running through the street clutching a helmet

Running 20:00 [3] 4.0 km (5:00 / km)
shoes: Asics GT-1000 5

bit of a mess, turned out the bike wasnt ready but np, change order of the day and go gym first. Warrender was closed already though, so ended up running aimlessly through southside.

Cycling 30:00 [3]

To and from a secret location on Arthur's seat.

Forest-O 45:00 [3] 6.5 km (6:55 / km) +150m 6:12 / km
shoes: Asics GT-1000 5

Failed to garmin this, but wouldn't want to give the game away anyway. Pair of absolute geniuses have put together some top quality courses definitely featuring none of your bog standard Whinny Hill/Dunsapie legs. Map a little odd in areas but should be usable. A few changes made.

Asics slipping and sliding all over the place, shorts+trainers not advisable for central Edinburgh

S&C 40:00 [3]

No bother though, a swing past the Commie for one last gym session. No way I was going to miss the seventh day. In reality I'm not sure how beneficial seven consecutive gym days has been - after the first 3 or 4 it was too much in the legs to get anything out of the end of the week. Good fun though and now a detox before any allegations of gym-laddery, no protein-related products have been harmed in the course of this week.

Friday Aug 25 #

Running 11:58 [2] 2.8 km (4:16 / km) +30m 4:03 / km
shoes: Asics GT-1000 5

To/from gym

S&C 30:00 [3]

gymage, tbh dont remember what I did writing this 3 days later

Cycling 4:00:00 [0]

Rooing, satisfactory. Burn in legs suggests that between this and gyming its been a productive week without risking any real mileage.

Thursday Aug 24 #

12 PM

Cycling 4:00:00 [0]

Slow day, almost like sunny Thursday afternoons aren't prime time for lazy bastards wanting expensive nasty food?

This is annoying, as it cuts into my 'wages' but more disappointingly into my 'cross-training'. Writing your attackpoint at work makes you wonder if you're even working at all, isn't that right @graeme?
6 PM

S&C 15:00 [2]

Physio exercises, less of a trial than I remembered.
On the mend?
7 PM

Running 6:39 [3] 1.4 km (4:45 / km) +30m 4:17 / km
shoes: Asics GT-1000 5

To gym

Cross trainer 6:48 [3] 1.0 km (6:48 / km)
shoes: Asics GT-1000 5

waste of time, just felt like the thing to do

S&C 40:00 [3]

gymeroo. Legs feeling quite tired by this point. Maybe getting the full value out of 7 days free entry isn't actually a good idea???

Nah

Running tempo 20:53 [4] 5.0 km (4:11 / km) +30m 4:03 / km
shoes: Asics GT-1000 5

Not sure I want to call this a tempo, certainly didn't start out meaning for it to be, and not really fast enough. But unfit enough that this felt like a somewhat serious effort though. Sticking to grass as knee saga continues, albeit more quietly.

Meadows cruise, feeling very strange with a bunch of gym and cycle hours in the legs and basically no running - bit triathlony but in a nice way.
8 PM

Running warm up/down 3:09 [3] 0.5 km (6:18 / km)
shoes: Asics GT-1000 5

Lovely night for a disjointed semi-return to mixed training

Wednesday Aug 23 #

10 AM

Running 6:36 [3] 1.4 km (4:43 / km) +30m 4:15 / km
shoes: Asics GT-1000 5

To gym

S&C 35:00 [3]

Short w/ fred

Running 39:08 [3] 7.6 km (5:09 / km) +110m 4:48 / km
shoes: Asics GT-1000 5

Back on blackford/braids with Fred, not a huge effort but good to be back out.

Cycling 4:00:00 [0]

Tuesday Aug 22 #

5 PM

Running 9:00 [3] 2.8 km (3:13 / km) +30m 3:03 / km
shoes: Asics GT-1000 5

To from gym

Cycling 10:00 [4]

6.1km spin. Realised halfway through that more cycling wasn't necessary or fun...

S&C 1:00:00 [3]
shoes: Asics GT-1000 5

More gym

Cycling 4:00:00 [0]

Monday Aug 21 #

10 AM

Running warm up/down 12:21 [3] 2.8 km (4:25 / km) +30m 4:11 / km
shoes: Asics GT-1000 5

Up and down from warrender. Knee doesn't particularly feel better, but easier to push through when you know its not doing any additional damage.

S&C 45:00 [3]

Bit shorter at the gym today as time pressure. Not hurting too much so I assume tomorrow will be hellish...

Running 12:50 [3] 2.8 km (4:35 / km)
shoes: Asics GT-1000 5

Treadmilltervals

5 X (90s hard (16kph), 30s easy (10kph)

Numbers are a bit messy due to warm up/cool down/speed transitions. Not great fun and I'm sure far less useful than a bigger see on a track or meadows, but much safer for knee I'm thinking.
11 AM

Cycling 3:15:00 [0]

Again, pass on the loggability, definitely feeling it at points though

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