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Training Log Archive: UltraJaney

In the 7 days ending Jan 27:

activity # timemileskm+m
  Run - Specific Endurance1 2:45:09 12.22(13:31) 19.67(8:24) 214
  Strength & Conditioning2 2:30:00
  Regeneration2 2:05:16 5.11 8.23 84
  Nordic Walking2 2:02:39 7.77(15:47) 12.51(9:48) 91
  Hill Reps (see below)1 1:00:40 4.69(12:55) 7.55(8:02) 77
  Hiking1 55:18 3.18(17:24) 5.11(10:49) 88
  Moderate Run1 55:10 5.5(10:02) 8.85(6:14) 82
  50 mins steady running with speed variations1 55:01 5.07(10:51) 8.16(6:44)
  Walking1 30:00
  Total13 13:39:14 43.55 70.09 636
  [1-5]12 13:39:13
averages - sleep:15.1

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Saturday Jan 27 #

12 PM

Strength & Conditioning 1:15:00 [2]

A solid night's sleep last night.

Strength & conditioning session at the gym. Hip and glute work, bear crawls, mountain climbers, weights and core.
6 PM

Hill Reps (see below) 1:00:40 [1] 4.69 mi (12:55 / mi) +77m 12:18 / mi
slept:10.0 shoes: Saucony Triumph

Had to do this session later on due to time constraints. So, high vis and head/body torches.

10 minutes Easy + 4 x 60 second Hill Reps + 4 x 30 second Hill Reps + 10 minutes Easy. I did 2 minute recoveries in between so walked/very light jog back down the hill.

I live half way down a hill called Fairoak Bank which is a mile of ascent. It is at its steepest near the bottom where I did these reps.

I was blowing out of every orifice with this so might have gone too hard with them. The 1 minute reps were at a slower pace than then 30 second reps which I hammered - fast cadence and arms pumping like mad!

If this is too fast then let me know and I will ease back on them next time. Was buzzing after them :)

I did a 5 minute warm up/cool down each side of this session.

Friday Jan 26 #

2 PM

Regeneration 1:05:16 [1] 5.11 mi (12:46 / mi) +84m 12:09 / mi
slept:8.0 shoes: Inov-8 X-Talons 212

Regeneration Run in The Bishop's Wood. Very wet, muddy trails (and claggy!) but a lovely run all the same.

Easy paced.
3 PM

Hiking 55:18 [1] 3.18 mi (17:24 / mi) +88m 16:01 / mi
slept:8.0 shoes: Inov-8 X-Talons 212

Three miles walking (hiking) using my trail running poles on my way back from The Bishop's Wood. A good brisk pace albeit slower than my Nordic Walking pace.

Thursday Jan 25 #

Walking 30:00 [3]
slept:9.0 shoes: Inov-8 Terraclaw

30 minutes steady walking on the treadmill. Cool down/recovery.
6 PM

50 mins steady running with speed variations 55:01 [2] 5.07 mi (10:51 / mi)
slept:9.0 shoes: Inov-8 Terraclaw

Had a busy day (out and about) so ended up with Plan B: do this session at the gym (treadmill).

50 minutes steady running with Speed Variations (6) which I enjoy.

Started off with a warm up then steady running for 15 minutes at my half marathon pace followd by 30 second speed variations with two minute recoveries. Then another 10 to 15 minutes steady running.

I did 5 minutes light jogging then walking to cool down so 1 hour in total.

Wednesday Jan 24 #

Regeneration 1:00:00 [1]

Regeneration Run. Due to a busy day I used the treadmill for this session but still managed 5 miles at an easy pace.

No niggles or anything else.
4 PM

Strength & Conditioning 1:15:00 [2]

First of all, I didn't get back from Liverpool (research study) until the afternoon so ended up doing these training sessions at the gym.

The cardiac screening showed that my heart is fine: they did an ECG followed by an echocardiogram and no problems found. No scarring or any other change so I can continue to do mad distances for some time yet. The screening doesn't show fine detail such as clear or blocked arteries but I'm fine with that.

I underwent this as prep for my first 100-miler as I want to be fit and healthy for that.

Secondly, did a strength & conditioning session at the gym.

Tuesday Jan 23 #

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

Two reasons for taking this as a rest day:

1. My auntie's birthday so we took her out for the day.

2. I volunteered as a participant in a research study at Liverpool John Moores University looking at the effect of endurance sport on the hearts of ultra runners. They were offering 30 minute cardiac screening sessions to ultra runners aged between 35 and 55. So this ole bird decided to be a guinea pig!

The instructions were no caffeine for 24 hours and no training either prior to the screening.

Monday Jan 22 #

3 PM

Nordic Walking 1:11:34 [2] 4.72 mi (15:09 / mi) +58m 14:35 / mi
slept:8.0 shoes: Saucony Triumph

Brisk paced Nordic Walking.
6 PM

Moderate Run 55:10 [3] 5.5 mi (10:02 / mi) +82m 9:35 / mi
slept:8.0 shoes: Saucony Triumph

A faster paced run than usual with members of my club. We were trying for 9.30 min/miling or less -closer to 9.10 or even 9.

The type of run where you are slightly out of breath but can still talk.

A good pace was maintained throughout.

Followed by a cool down and stretching.

Sunday Jan 21 #

11 AM

Run - Specific Endurance 2:45:09 [2] 12.22 mi (13:31 / mi) +214m 12:49 / mi
slept:7.0 shoes: Inov-8 Race Ultra 290

Long run on Sunday - Specific Endurance which I did at my ultra pace. Wore a race vest and carried trail running poles which I used to power walk up the hills.

Ran through snow, slush and mud!

Snowing when I left home which turned to sleet then rain. Heavy downpour coming back and the temperatures had dropped as well. Freezing!
2 PM

Nordic Walking 51:05 [1] 3.05 mi (16:45 / mi) +33m 16:12 / mi
slept:7.0 shoes: Inov-8 Race Ultra 290

Followed the 12 miles running with 3 miles walking to put a few extra miles in my legs and cool down with.

Cool down was the operative word as it was Baltic on the way back!

Good brisk paced 3 miles.

Total = 15 miles.

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