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Training Log Archive: UltraJaney

In the 7 days ending Nov 18, 2017:

activity # timemileskm+m
  2 .5 Hours Specific Endurance Run1 2:31:48 12.2(12:27) 19.63(7:44) 210
  Strength & Conditioning2 2:15:00
  2 Hours Specific Endurance1 2:00:10 10.01(12:00) 16.11(7:28) 195
  60 Minutes Steady Run2 1:55:45 5.08 8.18 24
  Nordic Walking2 1:16:52 2.0 3.22 15
  60 Easy with Speed Variations1 1:05:34 6.0(10:55) 9.66(6:47)
  PiYo (Pilates/Yoga)1 1:00:00
  Regeneration1 52:21 4.3(12:10) 6.92(7:34) 44
  Total12 12:57:31 39.6 63.73 488
  [1-5]10 11:57:30
averages - sleep:15

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Saturday Nov 18, 2017 #

4 PM

2 .5 Hours Specific Endurance Run 2:31:48 [3] 12.2 mi (12:27 / mi) +210m 11:49 / mi
slept:9.0 shoes: Inov8 Race Ultra 290

Was out until the afternoon so decided to do my 2 hours 30 Specific Endurance Run when I got back.

I went 'full ultra' for this as in wore my race vest, used trail poles on the uphills and ran at my ultra pace. Chose an undulating, multi-terrain route close to where I live. I also wore a high-vis jacket and headtorch.

Good run - no niggles or owt like that and energy levels were fine too.
6 PM

Nordic Walking 31:52 [1] 2.0 mi (15:54 / mi) +15m 15:33 / mi
slept:9.0 shoes: Inov8 Race Ultra 290

Decided to do 30 minutes Nordic Walking as a cool down/recovery after the long run. Kept to lanes and footpaths close to home as it had gone dark by then.

Felt good after this and my long run - not tired or sore.

Friday Nov 17, 2017 #

9 AM

PiYo (Pilates/Yoga) 1:00:00 [2]

Pilates/Yoga (PiYo)

Flexibility, power and strength, planks, lunges, bear crawls and mobility.
3 PM

Regeneration 52:21 [1] 4.3 mi (12:10 / mi) +44m 11:48 / mi
slept:7.0 shoes: Saucony Triumph

Regeneration Run. Started with a warm up walk then 45 minutes very easy running followed by a cool down walk.

No niggles.

Thursday Nov 16, 2017 #

6 PM

Strength & Conditioning 1:00:00 [2]

Strength and conditioning session at the gym.
7 PM

60 Easy with Speed Variations 1:05:34 [3] 6.0 mi (10:55 / mi)
slept:9.0 shoes: Saucony Triumph

The first time I've done this session and due to time constraints, had to do it on the treadmill at the gym. Still, I had a good session - was breathing hard and pouring with sweat!

I started off with a couple minutes walk then eased into a jog then run. Did this for 10 minutes before the speed variations.

60 Minutes Easy With Speed Variations

Ran hard, say 11.5 or 12 kph for 30 second bursts every 3 minutes as your plan states. This was at my sprinting speed.

Finished with 5 mins easy running as a cool down.

Wednesday Nov 15, 2017 #

1 PM

Nordic Walking 45:00 [2]
slept:9.0 shoes: Inov-8 Roadclaw

Nordic Walking session.

A 45 minute session today along the canal at Stone. Brisk walking pace.

Around 3 miles.
6 PM

60 Minutes Steady Run 55:45 [2] 5.08 mi (10:59 / mi) +24m 10:49 / mi
slept:9.0 shoes: Saucony Triumph

1 hour Steady Run with club members. We did an undulating route with a few stops to muster back for new/slower runners.

Finished with a cool down walk and stretching.

Tuesday Nov 14, 2017 #

REST DAY 1 [0]
slept:8.0 (rest day)

I had a few things to do today so booked this as a REST DAY. It won't do me any harm after the weekend's training plus the downhill sprint last night with Murray and other club members.

Monday Nov 13, 2017 #

11 AM

Strength & Conditioning 1:15:00 [2]

Strength & Conditioning session.

Started with a warm up followed by hip and glute activation work then running-specific bodyweight exercises and weights. Core/mobility to end with.

Note: I'm trying to change my night owl sleep pattern and last night, went to bed before midnight (around 11.30pm) and have noticed the difference today. I'm going to work on that and try and pull it back from my usual 'vampire' hours that I normally keep.

Diet and training are fine. Just need to do something about my sleep pattern :)
6 PM

60 Minutes Steady Run 1:00:00 [0]
slept:10.0 shoes: Saucony Triumph

60 minutes Steady Run with club members around Newcastle. Garmin did not get a signal until late on so this is a manual entry.

We did 5.5 miles at an average pace of 10 minute miling. There were a few hills and I did a downhill sprint with Murray over the last 150 to 200 metres towards the clubhouse. No niggles or anything else problematic.

I suspect that early night might have helped.

Sunday Nov 12, 2017 #

11 AM

2 Hours Specific Endurance 2:00:10 [2] 10.01 mi (12:00 / mi) +195m 11:19 / mi
slept:9.0 shoes: Inov8 Race Ultra 290

2 hours Endurance Run in The Burnt Wood. This involved running on trails, across fields, along farm tracks and pathways. Nearly all off-road and with a few minor undulations.

I aimed for my ultra pace which was between 11 and 12 minute miling. After the session I walked for 5 minutes back home to cool down.

No after effects after Mad Jack's 5 yesterday.

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