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Training Log Archive: UltraJaney

In the 7 days ending May 5:

activity # timemileskm+m
  Run - Specific Endurance1 4:03:42 15.0(16:15) 24.14(10:06) 539
  Regeneration2 1:40:59 8.21(12:18) 13.22(7:38) 205
  60 minutes Easy1 1:10:10 5.06(13:53) 8.14(8:37) 101
  PiYo (Pilates/Yoga)1 1:00:00
  Strength & Conditioning1 1:00:00
  50 Easy and Strideouts1 52:15 5.51(9:29) 8.86(5:54) 15
  REST DAY1 1
  Total8 9:47:07 33.78 54.36 860
  [1-5]7 9:47:06
averages - sleep:9.4

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Saturday May 5 #

8 PM

60 minutes Easy (see below) 1:10:10 [2] 5.06 mi (13:53 / mi) +101m 13:04 / mi
slept:9.0 shoes: Inov-8 Parkclaw

I decided to practise my run/walk strategy so tried a combination of easy paced running (regeneration pace) or ultra pace mixed up with Nordic Walking and/or power walking.

If I do power/Nordic walking I can cover at least 4 miles in an hour -depending upon the terrain.

Tonight's run was on multi-terrain plus it was a bit cooler than in the daytime.

I completed 5.1 miles using all of these techniques.

Friday May 4 #

9 AM

PiYo (Pilates/Yoga) 1:00:00 [2]
slept:7.0

Pilates/Yoga session.

Thursday May 3 #

6 PM

Regeneration 50:13 [1] 4.01 mi (12:32 / mi) +95m 11:40 / mi
slept:9.0 shoes: Saucony Triumph

Easy paced regeneration run. I alternated 1 min jog/1 min walk up any hills as practice for the Chester 100.

Heel has definitely improved as has my bursa.

Wednesday May 2 #

1 PM

50 Easy and Strideouts 52:15 [3] 5.51 mi (9:29 / mi) +15m 9:24 / mi
slept:9.0 shoes: Inov-8 Parkclaw

50 minutes Easy with Strideouts.

I ran quicker than usual, at my 10K pace and at one point was on sub 8:30 min/miling. Started off with a couple of mins walk then a light 5 mins jogging to let the run come to me. 20 minutes easy paced though more like a progressive run as I was slightly out of breathe. Felt similar to my half marathon pace (Wirral Trail Half) which I then increased to 10K pace.

Did 6 x 30 second strideouts so short bursts with a fast cadence. Two minute recoveries in between.

Followed this by 10 mins Easy running then a few minutes cool down.

No heel pain!!
6 PM

Strength & Conditioning 1:00:00 [2]
slept:9.0

Strength & conditioning session at the gym. Hip and glute activation, lunges, Bulgarian squats, mountain climbers, bear crawls etc.

Core and mobility work.

Tuesday May 1 #

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

Monday Apr 30 #

6 PM

Regeneration 50:46 [1] 4.2 mi (12:05 / mi) +110m 11:10 / mi
slept:8.0 shoes: Saucony Triumph

Regeneration Run

Easy paced run after yesterday's specific endurance session.

Sunday Apr 29 #

9 AM

Run - Specific Endurance (see below) 4:03:42 [2] 15.0 mi (16:15 / mi) +539m 14:37 / mi
slept:7.0 shoes: Inov-8 Parkclaw

I decided to combine the Specific Endurance Run with a recce of a section of the Chester 100 route. A good running friend came with me and we aimed for 15 miles, starting from Delamere, then Bulkeley Hill (along the Sandstone Trail), Beeston and Peckforton Castles finishing at Bickerton.

I wore my ultra kit, took my poles with me and practised my nutrition/hydration along with a run/walk strategy.

Jogged on the flats, power walked up the hills and ran down the descents.

Steady pace with a few minor stops for navigation/recce purposes.

A good 15 miles.

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