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

Training Log Archive: ȷames

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  Running7 2:59:01 23.67(7:34) 38.1(4:42) 190
  S&C1 1:00:00
  Squash1 1:00:00
  Sprint-O1 9:52 1.24(7:56) 2.0(4:56)
  Total10 5:08:53 24.92 40.1 190

» now

Sunday Nov 26, 2017 #

(rest day)

Recovery from a very tough session yesterday ;) headed out to Grantchester with some of staircase for a jolly Sunday countryside walk because apparently that's what students do at the weekend

Saturday Nov 25, 2017 #

12 PM

Running warm up/down 20:00 [3] 3.0 km (6:40 / km) +20m 6:27 / km
shoes: VJ Bold 8

WU, a lot of it ungarmined
1 PM

Running race 31:56 [5] 8.3 km (3:51 / km) +90m 3:39 / km
shoes: VJ Bold 8

Varsity IIIs at Shotover

Went out at a sensible pace probably due to the size of the race, got up amongst the front for a bit but then a dropped back quickly after the out&back when people started positioning for the forest loop. Caught Tim at the end of the first lap and stayed on him for a bit but he got away back in the forest again. Second lap dragged on and on and felt like I caught a few people but then don't think they were behind me at the finish - honestly the head was so broken I don't really know what happened.

Still don't actually know where I finished but certainly near if not at the back. End of the day got the team victory which is what we went for so pretty happy.

Also definitely finished higher than Freddie, who might've got that GB vest if only he'd worn dobs :/

Running warm up/down 14:18 [2] 2.3 km (6:13 / km) +10m 6:05 / km
shoes: Asics GT-1000 5

CD, initially with the team, but then felt absolutely horrific so went over to die on the side of the road until it cleared up 2 mins later.

Friday Nov 24, 2017 #

(rest day)

Tapering, hyping.

Thursday Nov 23, 2017 #

Running 41:52 [2] 8.4 km (4:59 / km) +30m 4:54 / km
shoes: Asics GT-1000 5

Pre-lunch steady out and back to Grantchester, kwwping the taper in mind for pacing. Beautiful day for it, and a very soft grassy route to play it extra safe.

Nothing in the achilles
Bit of movement in the knee but no pain
Base of heel hurts maybe one in every 3 strides on a slope, but fine on flat
Left quad seized up on the one stride I tried just at the end, hurt for about 2 minutes but then okay to jog back at the steady pace. No idea what could cause this :(
4 PM


Nice half hour sports massage after the physio decided my achilles was fine since there was no pain. Probably didn't need to waste his time on that, he didn't know what could've caused the left quad/leg situation earlier though, so just tried to loosen that off too.

Wednesday Nov 22, 2017 #


I feel very very silly. Ice packs and rest for the morning then :( sure it'll be fine for o-training this evening
5 PM

Running 5:00 [3] 1.1 km (4:33 / km)
shoes: Asics GT-1000 5

Down to Sidgwick
6 PM

Sprint-O 9:52 [3] 2.0 km (4:56 / km)
shoes: Asics GT-1000 5

Just the one exercise today at Sidgwick/UL. Knee seized up starting the second, maybe could've continued after 5/10 minutes break but had work to do and really not keen to risk anything

Tuesday Nov 21, 2017 #

3 PM

Running intervals 36:57 [5] 8.3 km (4:27 / km) +20m 4:24 / km
shoes: VJ Bold 8

Final session before Varsity.
WUP, then:
Steady mile, then 8 x 400m with ~90s active rec. round Churchill fields. Going a bit harder than most people (who were sensibly tapering) given the week off, just to try to get the legs turning over fast one more time otherwise it would've been since Met League.

Felt really good and don't think I've lost much from the week out. Better to learn the spikes are bad for me earlier rather than later. Forgot the very strange balance in the VJs and seemed very dodgy to start with - so different to anti-pronation insoles, but felt really good to go fast in and no problems by the end. A wasted £2.80 on spikes I reckon.
4 PM

Running warm up/down 14:28 [1] 2.9 km (4:59 / km) +20m 4:49 / km
shoes: Asics GT-1000 5

Long CD to make absolutely sure those there's no pain left. Bit of movement in the knee but settled after a couple of laps.
6 PM

Squash 1:00:00 [3]

Squash with Calum. Started well, ended horribly. Stood in a stupid place and got a thwacking on the top of my shin from his racquet, but it settled down quick enough. Failed to score a single point after that, oops. Will feel very very silly if it swells up overnight but I doubt it.

Monday Nov 20, 2017 #

7 AM

S&C 1:00:00 [3]

Doesn't feel like this happened today. Such a grim early morning but good fun
2 PM

Running tempo 14:30 [4] 3.8 km (3:49 / km)

Having worn down my 12mm spikes by 3mm, I decided to buy some 9mm replacements for Varsity. Gave them ago around the grass track painted on parker's piece. This may have been the most boring run ever but kept the pace up a little bit to make it interesting.

Spikes were good gripwise, but certainly not painfree. Various bits and pieces hurting: heel-base, knees and right quad, but none of it injury-like, just nasty niggles. Achilles fine. Worried that the shoes just don't have enough heel cushioning, so tempted to run varsity in VJs, will just assess mud level on the day

« Earlier | Later »