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

Training Log Archive: Chris98

In the 7 days ending Oct 11:

activity # timemileskm+m
  Trail run5 5:35:50 41.56(8:05) 66.89(5:01) 2148
  Grass run1 1:14:00 10.57(7:00) 17.01(4:21) 52
  Total6 6:49:50 52.13(7:52) 83.9(4:53) 2200

«»
2:13
0:00
» now
MoTuWeThFrSaSu

Sunday Oct 11 #

Note

Work 9-5 harder and more busy then previous shifts. Tired afterwards

Saturday Oct 10 #

1 PM

Trail run (Wu+5xSteepHills+Cd) 1:16:27 intensity: (1:02:47 @2) + (13:40 @5) 13.85 km (5:31 / km) +733m 4:22 / km
shoes: Slab Speed 2

Warm up jog all over the Helm. Then started the steep reps from the road right at the bottom to the trig point. About 5 x 2’40” or within a few seconds of that each time then 3 mins back down. About 400m long with about 90m climb each rep muddy in places. So hopefully about 450m of solid climbing work similar to Wansfell. Legs felt reasonably strong, breathing really really hard and felt a little bit sick after the last one. Fine during the warm down. Mixture of rain and sunshine again.

Friday Oct 9 #

1 PM

Grass run (30’easy+40”/30”+24’Cd) 1:14:00 intensity: (1:08:00 @2) + (6:00 @5) 17.01 km (4:21 / km) +52m 4:17 / km
shoes: Speedcross pro 2

2km jog through town on the road to the football fields. Did a few laps and went up the river a little way and after 30’ changed into XC spikes for some roughly 40” strides down the length of the field with 30” easy jog across the width. Did 10 mins of that just to get used to the XC spikes a little bit and do a flatter run and get the legs to turn over a little bit. Very changeable weather. When the sun was out it was well hot, then it be back to cold rain and then hot sunshine, bit of hail earlier as well. It must be cross country season soon!

Thursday Oct 8 #

2 PM

Trail run (70’ easy) 1:08:17 [2] 13.61 km (5:01 / km) +272m 4:34 / km
shoes: Speedcross 5 Red

Clockwise over the Scar with a little loop and over Cunswick and back home passed the quarry trying to keep things nice and easy.

Wednesday Oct 7 #

3 PM

Trail run (Easy+HillSprints&Strides) 58:42 intensity: (55:42 @2) + (3:00 @5) 11.92 km (4:55 / km) +290m 4:23 / km
shoes: Sense 6 SG #2

Did some banded glute work paused reps absolute killer activation work before setting off. Very easy jog round the golf course and the back of Cunswick and did 2 long hill sprints about 50 seconds each in the same place I do 1 minute reps so knocking a bit of time of those again. Then jogged very easy back and did some strides under the golf course.
7 PM

Trail run (Helm Hill 5x5’ CastleReps) 1:15:01 intensity: (1:02:01 @2) + (13:00 @5) 15.51 km (4:50 / km) +605m 4:03 / km
shoes: Sense 6 SG #2

Jogged down from house to the football club meeting point and we did a small warm up, jogging over where we were doing the reps on the castle. Roughly 5 mins with two climbs and two descents each rep with roughly 2 mins rest in between. I started way further back than anyone else which meant I was chasing people down. Got some segments so must have been moving fairly well. Really giving it beans on the steep climbing sections haven’t pushed myself that anaerobic for a while it’s different in a group just gets more competitive and I’m willing to run harder to overtake people. Not the most structured session but hopefully good enough. Long warm down through town bit of an effort up to the house up beast banks.

Tuesday Oct 6 #

10 AM

Trail run (60’ easy) 57:23 [2] 12.0 km (4:47 / km) +248m 4:20 / km
shoes: Terrex two GTX

Anti-clockwise over the golf course and the Scar. Spent a while doing some strength and mobility work to warm up inside and felt better for it. Both soleuses were pretty sore yesterday but feeling a fair bit better today. Looks like they are still working over time to make up for weak hamstrings so I should probably get on with strengthening my hamstrings!
1 PM

Note

Weights routine; Light barbell work in the garden again.
Overhead squats
Back squats
Deadlifts emphasis on the hamstrings
Hang power cleans
Step ups
Hip thrusts
Hamstring bridges felt surprisingly strong right leg seemed stronger than left.

7 PM

Note

Bouldering 7-9 in the new bouldering wall in Ulverston quite a small place but makes very good use of the space some good long traverses on one side to warm up on and the other side has mostly quite difficult routes. Not sure wether I’ll go back much but probably will if other people do. Good full body work/stretch and fun core work.

Monday Oct 5 #

Note
(rest day)

« Earlier | Later »