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Training Log Archive: kPa

In the 7 days ending Mar 30:

activity # timemileskm+m
  Running6 10:01:49 67.85 109.19 1796
  S&C2 1:00:00
  Total8 11:01:49 67.85 109.19 1796
averages - sleep:8.1

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Saturday Mar 30 #

11 AM

Running (Specific endurance) 1:56:30 [3] 13.35 mi (8:44 / mi) +560m 7:43 / mi
slept:7.0 shoes: Salamon ultra 3

Up in Yorkshire as Matt was looking at the Fellaman route with friends. I ran the Wharfedale Trail Half Marathon route (which I’ve done before many many years ago). Undulating, good trails, runnable hills, good weather. I felt fairly average to be honest. Nothing particularly wrong, just a bit sluggish. I ran the uphills at easy/moderate and tried to run the downhills with a bit more purpose than I do in an easy run but felt like I’ve forgotten how to run downhill well.
I did carry a couple of gels but didn’t remotely feel like I needed to eat anything, but I did have a snack immediately before I set off.

Friday Mar 29 #

12 PM

Running (easy) 57:00 [2] 6.1 mi (9:21 / mi) +229m 8:22 / mi
slept:9.0 shoes: Speedcross 5

I'm sleeping very well at the moment. Went to work in the morning for a few hours of leisurely admin.
Casual trot around the fields. Its now vest & shorts weather. My right hamstring was a bit sore when I poked it but absolutely fine whilst running. I skipped the hill sprints though. Energy levels good.
3 PM

S&C 30:00 [3]

5' warm up on the bike
3 sets of 6-8 reps.

Goblet squat 24 26 28
Suitcase deadlift 2 x 18 18 20
Step ups 2 x 8 10 10
Split squats 2 x 8 10 12

My abs and shoulders are quite sore after Wednesday so I didn't push it with any of these exercises.
Swiss ball crunches 40 40 40 - I tried my arms in various different positions (inc superman) but it didn't make a whole lot of difference
Hamstring curls (single leg reps) 8 10 10 - I only did my left side as my right hamstring felt a tiny bit sore when I started
Push-ups 10 10 10
Side plank - 30-40s on each side

20' sauna afterwards.

Thursday Mar 28 #

2 PM

Running (Easy) 1:22:00 [2] 9.1 mi (9:01 / mi) +359m 8:02 / mi
slept:8.5 shoes: Salamon ultra 3

A similar route to yesterday around the woods. Glorious shorts & t-shirt weather. I felt really good. Strideouts 1 to 4 were ok, then on the 5th I felt a bit of a twinge in my right hamstring. I didn’t do any more and jogged home. It wasn’t painful and I may have been a bit over-cautious.

A couple of hours at the climbing wall in the evening. I didn’t notice my hamstring.

Wednesday Mar 27 #

11 AM

Running (easy) 1:04:00 [2] +310m
slept:8.0 shoes: Salamon ultra 3

A loop around the woods, mainly trail with a tiny bit of road. Back to normal today. There doesn't seem to be any lingering fatigue. Quads good, foot good. I did the strideouts on the concrete next to a derelict factory near the entrance to the woods which was better than on the trail where I usually do them on this route.
2 PM

S&C 30:00 [1]

New routine
5' warm up on the bike
3 sets of 6-8 reps.

Goblet squat 24 26 28
Suitcase deadlift 2 x 18 20 20
Step ups 2 x 8 10 12
Split squats 2 x 8 10 12

Swiss ball crunches 40 50 50 - it takes a while to get the burn, I can probably do more of these than normal sit-ups
Hamstring curls (single leg reps) 8 10 10
Push-ups 10 12 14
Side plank - I did the pelvis drop knee to chest variation which felt pretty good. I probably managed about 20s on each rep but didn't time myself. Harder on the right than on the left.

25' sauna afterwards.

Tuesday Mar 26 #

2 PM

Running (easy) 1:07:00 [3] 8.0 mi (8:22 / mi) +246m 7:39 / mi
slept:9.0 shoes: Salamon ultra 3

I drove to the gym and ran from there. The route was pretty much all new to me so there was some nav faff involved. About 2/3 road and 1/3 trail, undulating and surprisingly pleasant. I felt a bit clunky at first but loosened up nicely. My quads were a little sore on the hills but other muscle groups all ok.
30' sauna after the session. I had it to myself which meant I could do all my most space-occupying stretches. My right foot Morton's-like thing has flared up a little after the weekend - I didn't have any pain whilst running but it was a bit sore when rubbing it (I've never stopped doing the daily self-massage on it).

Monday Mar 25 #

slept:7.5 (rest day)

I didn't feel too stiff just pottering around at work. Plenty of stretching and rolling in the evening. My quads and calves are probably the tightest, but symmetrically so.

Sunday Mar 24 #

Running race 3:35:19 [5] 31.3 mi (6:53 / mi) +92m 6:49 / mi
slept:8.0 shoes: Salomon Sonic RA

Anglo-Celtic Plate 50k. 2nd.
I did a warm up lap of the course then ran through the warm up exercises. That hamstring tightness from yesterday had gone.

It was a windy day and the park is quite exposed, but at least the majority of it was dry. The first 16miles were uneventful. I stuck to 6:45 pace well, and it felt comfortable. From about 16-24 miles I started to work a bit harder, but held the pace fairly well. It was quite an abrupt deterioration after that. I felt like my quads and hip flexors were seizing up, like it was more of a mechanical thing that I was slowing down. It was a nippy day, and although I didn’t feel cold I wonder whether wearing tights may have helped. It was quite frustrating as I felt like I had the energy to push on but on couldn’t get my legs to move faster (I guess this is just normal though). Those final 7 miles were between 7:00 - 7:24/mile.

I kept to my fuelling plan of a gel every other lap, with some water here and there. No issues with this, and I felt my energy levels were ok throughout.

After I finished we walked a lap which sorted my legs out. I’m fairly happy with the result, it’s just a shame about those last few miles. I guess the wind may have taken more out of me early on which meant that the planned pace was a bit optimistic, or my quads were seizing up for another reason, like getting cold.

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