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Training Log Archive: kPa

In the 7 days ending Apr 20:

activity # timemileskm+m
  Running7 15:16:00 96.0(9:33) 154.5(5:56) 4241
  S&C2 1:20:00
  Total9 16:36:00 96.0 154.5 4241
averages - sleep:8.1

» now

Saturday Apr 20 #

Running (Easy) 43:00 [2] 4.4 mi (9:46 / mi) +152m 8:50 / mi
slept:7.0 shoes: Salomon ultra 4

I slept well, but woke before my alarm so went out for as long a run as time allowed. I was half asleep, dehydrated and it was warm so I didn’t feel particularly good. 6 x strides were alright though .

Friday Apr 19 #

10 AM

S&C 40:00 [1]

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

Legs still feeling pretty heavy so didn't push it too much. Gluts a bit sore today. More or less the same as Tuesday.

Goblet squat (kg) 22 24 24
Suitcase deadlift (kg) 2 x 18 18 20
Step ups (kg) 2 x 8 10 12
Split squats (kg) 2 x 8 10 12

Hamstring curls (single leg reps) 10 10 10
Push-ups (reps) 14 14 14
Side plank 35s on each side
Captains chair leg raises (reps) 12 12 12

20' sauna afterwards.
12 PM

Running (easy) 1:29:00 [3] 9.3 mi (9:34 / mi) +443m 8:20 / mi
shoes: Salomon ultra 4

Local trails. Given how I felt in the gym earlier I was surprised to feel quite good. The 20 degree sunshine was probably a boost. Still a little tired on the hills but could be a lot worse. I used a new pair of S/lab ultras as it would be nice to race in the fresh pair next weekend. I think it's supposed to be an upgraded model but they feel just the same.

Failed attempt to nap in the afternoon but felt refreshed after a lie down.

Thursday Apr 18 #

10 AM

Running (Long hill reps) 2:17:00 [4] 14.2 mi (9:39 / mi) +933m 8:01 / mi
ahr:145 max:181 slept:9.0 shoes: Salomon Sonic RA

20' easy + 4 x hill reps + jog down/back to the car
Back to Mam Tor this time. I was almost nervous about this session, like it is some kind of test. I know I need to get out of that mindset.
I drove there, did the 20' easy then the warm up exercises at the bottom of the hill. I left a bit of water at the bottom of the hill but I didn't really need it in the end. I was feeling much fresher on the warm up that the past couple of days so was feeling optimistic about the session. That's until I actually started. The 1st rep was hard. I was trying not to go all out but despite this my legs felt really heavy, quads especially, and it was a real struggle. I was surprised to get to the top in 11:42, but thought things would deteriorate from here. I went down the footpath rather than the road on 3 out of 4 of the reps. It's a bit of a longer way down but I enjoyed that extra bit of recovery.
Things didn't deteriorate as badly as I thought they would.
My splits to the top of the hill were:
#1 11:42
#2 11:51
#3 12:05
#4 12:11
I'm definitely still a bit tired from the weekend as I could really feel it in my quads today. The quad burn was the limiting factor, which it isn't usually. RPE verging on 10/10, especially in the later stages of each rep. Considering how I felt at the beginning of the session, I'm kind to happy I held it together.

I used the HR belt today, for no particular reason. My max HR is about 20bpm lower than when I last used one of these regularly (12 years ago).

Wednesday Apr 17 #

4 PM

Running (easy) 1:20:00 [2] 8.0 mi (10:00 / mi) +348m 8:49 / mi
slept:8.5 shoes: Speedcross 5

I had a very unproductive day doing some work at home and felt very unenthusiastic about running. Still needing a lot of coffee to get anything done. Jog around the fields/ woods with Matt. Still a bit tired so very easy effort. No particular trouble other than the mental side of things.

Tuesday Apr 16 #

10 AM

Running (easy) 1:12:00 [2] 6.9 mi (10:26 / mi) +294m 9:13 / mi
slept:7.5 shoes: Speedcross 5

Tired today. Needed Jim Mann quantities of coffee to get going. Nothing particularly stiff or sore, just general fatigue. Felt a bit better once I got going, but kept it very steady. 6 strides at the entrance to the wood were ok.
3 PM

S&C 40:00 [3]

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

I kept the leg weights light due to fatigue from the weekend.

Goblet squat (kg) 22 24 26
Suitcase deadlift (kg) 2 x 18 18 20
Step ups (kg) 2 x 8 8 10
Split squats (kg) 2 x 8 8 10

Hamstring curls (single leg reps) 10 10 10
Push-ups (reps) 12 14 14
Side plank 35s on each side
Captains chair leg raises (reps) 12 12 12

25' sauna afterwards.

Monday Apr 15 #

8 AM

Running (Specific endurance) 4:13:00 [3] 26.1 mi (9:42 / mi) +1142m 8:32 / mi
slept:7.5 shoes: Salamon ultra 3

Rowardennan to Tyndrum. Today I felt good from start to finish. My pack was a bit lighter which probably helped. Under normal circumstances I wouldn’t eat a massive breakfast then run immediately, but I wanted to make the early train. This forced me to set off a bit slower. There is an ~8mile section near the beginning along the Loch side which is very gnarly, again forcing me to run slower which is probably why I felt so good later on. I didn’t have the quad cramp thing and feel I ran the hills well.
I’ve just been looking at my splits from the 2016 race. Yesterday I ran to Rowardennan 25’ slower than in the race, and today was about 10’ quicker. I haven’t felt like I was rushing and wasn’t paying any attention to the time so this is quite reassuring.
Green Welly shop, (very delayed) train, drive home.

Sunday Apr 14 #

12 PM

Running (Specific endurance) 4:02:00 [3] 27.1 mi (8:56 / mi) +929m 8:04 / mi
slept:8.0 shoes: Salamon ultra 3

Milngavie to Rowardennan on the WHW. I didn’t want to leave too early and be sat around at the hostel all afternoon so I went to a cafe to do some work and drank way too much coffee. I subsequently felt very jittery and set off a bit too fast. I felt great though. I restarted my watch after a couple of miles as it wouldn’t pick up satellites (hence 2 parts on strava). I was reminded that Conic Hill is really no big deal. It’s easily runnable and the numerous short, sharp climbs along the loch side are far worse. I had to run most of the climbs at moderate to prevent walking. I felt a bit tired in the last hour, and intermittently got that weird cramp thing in my right quad on the climbs (I had it before on the Peaks Skyline race last year) but it wasn’t as bad as before, and always short lived.
I ate well. Mainly dried fruit and potatoes. Saving the bars/gels for tomorrow. Made friends with some middle aged Scottish women at the hostel. They’d walked 8 miles and were in pieces.

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