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Training Log Archive: kPa

In the 7 days ending Apr 6:

activity # timemileskm+m
  Running6 10:05:31 66.1(9:10) 106.38(5:42) 3415
  S&C2 1:05:00
  Total8 11:10:31 66.1 106.38 3415
averages - sleep:7.3

» now

Saturday Apr 6 #

7 AM

Running (Easy) 2:42:00 [3] 15.1 mi (10:44 / mi) +995m 8:54 / mi
slept:5.0 shoes: Salamon ultra 3

Trail work day.
I was roped into course checking first thing as the person who was supposed to be doing it was sick. I wasn’t feeling particularly fresh so took it easy and hiked the steep hills. My calves were quite tight. There was a fair amount of stopping to add tape, liaise with the RD and cheer the marathon runners through. I had a banana half way around. Good trails and very picturesque.

I then spent until mid afternoon manning a checkpoint which was good fun. Amazingly I managed not to get cold. By the evening I felt suboptimal - really achy legs, a consequence of running then spending the rest of the day on my feet, plus lack of sleep.

Friday Apr 5 #

9 AM

S&C (Core only) 20:00 [3]

3 rounds of:
Hamstring curls (single leg reps) 10
Push-ups (reps) 10
Side plank - 30s on each side
Slidey ab exercise 40s

My upper body was a bit tired from climbing last night but no Abs DOMS from Wednesday
10 AM

Running (Specific endurance) 2:03:00 [3] 13.6 mi (9:03 / mi) +703m 7:48 / mi
shoes: Salamon ultra 3

A loop around local trails. Undulating, all runnable. I felt a little creaky to start off but loosened up nicely. I was surprised to not feel significantly fatigued from yesterday. I ran the uphills at moderate and cruised the rest. The downhills felt more flowing than last weekend. Carried a small pack and ate a few dates half way through. Energy levels good.

Thursday Apr 4 #

11 AM

Running (Long hill reps) 1:41:00 [4] 10.5 mi (9:37 / mi) +827m 7:44 / mi
slept:8.0 shoes: Salamon ultra 3

20’ easy + 3 long hill reps + 20’ easy
I did these on the path up Win Hill from the Yorkshire Bridge side. It starts off quite steep, then climbs gently for a while, then kicks up again towards the top. Its not a perfect hill because it’s steep in places (but runnable, just) and the gradient varies quite a lot (roughly between 5-35% according to Strava). It's mainly soft terrain with some rocky stretches and the are 3 gates, but these can be flung open quickly without completely loosing rhythm. It’s a very pleasant hill to run back down though.
I jogged for about 10mins then did the warm up exercises. I felt reasonable and kind of looking forward to the session. Each rep was roughly 240m, 1.9km. RPE was ~8/10 for the 1st rep, and 9/10 for the 2nd and 3rd. I made to roughly the same point on each rep (about 100m from the top) but stopped at 12’ each time. On the whole I felt strong and encouraged by this. It didn't seem quite as brutal as the Mam Tor road reps, maybe because of the varying gradient. Perhaps I could alternate the session between the 2 hills. I’m really out of ideas for better local trail hills.

45’ massage in the afternoon (right hamstring and calf really needed it) followed by a couple of hours at the climbing wall.

Wednesday Apr 3 #

9 AM

Running (easy) 1:00:00 [2] 6.6 mi (9:05 / mi) +258m 8:06 / mi
slept:8.0 shoes: Speedcross 5

A good run today. Usual loop around the fields/lanes. Legs a little heavy to begin with but after the hill sprints I felt much more sprightly for the rest of the run. 6 x 12s hill sprints were excellent.
1 PM

S&C 45:00 [1]

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

Goblet squat (kg) 24 26 28
Suitcase deadlift (kg) 2 x 18 20 20
Step ups (kg) 2 x 8 10 12
Split squats (kg) 2 x 10 12 14

Swiss ball crunches (reps) 40 50 50 - I did these before I noticed the new Captain's chair. I won't bother with them next time.
Hamstring curls (single leg reps) 8 10 10
Push-ups (reps) 10 12 14
Side plank - 30s on each side
Slidey ab exercise 30s
Captains chair leg raises (reps) 10 10 10
Hanging leg raises (reps) 10 10 10 - this was obviously harder my arms/ shoulders but surprisingly I could do the same number of reps as with the Captains chair

I didn't push it too much with the core exercises given the 4 days of DOMS after the first and second session. I'll do some more on Friday if all is well.

25' sauna afterwards. Stretching ++

Tuesday Apr 2 #

slept:7.0 (rest day)

Long day at work

Monday Apr 1 #

5 AM

Running (easy) 39:00 [2] 4.0 mi (9:45 / mi) +175m 8:35 / mi
slept:7.0 shoes: Speedcross 5

Of these 2 longs work days, this was the best time to squeeze in a run. The clocks having gone back on Saturday it was a little depressing to be running in the dark again. Around the fields. A little sluggish but no major issues. Hamstring is fine. I realised when I got back that the program said strideouts. This didn't happen but it was probably best not to upset that hamstring.

Sunday Mar 31 #

9 AM

Running (Moderate) 2:00:31 [3] 16.3 mi (7:24 / mi) +457m 6:48 / mi
slept:9.0 shoes: Salomon Sonic RA

It proved quite difficult to find a perfect moderate route in the Dales. This was an out & back along the High Cam road (about half on the Pennine Way). It was mainly good, gravel track with some stretches of less good track and some tarmac. It gets fairly high and it was very windy up there. The first few miles are a steady climb then it’s undulating until the turn around. My legs felt really heavy for the first couple of miles but then things improved and there were a few miles in the middle where I felt really good. Going back down the hill near the end my right hamstring started to feel a little sore again. Slowing down and shortening my stride helped. It was quite minor and as i’ve got a few easy days coming up I’m not worried about it.

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