Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kPa

In the 7 days ending Apr 27:

activity # timemileskm+m
  Running6 12:09:41 82.33(8:52) 132.5(5:30) 2502
  S&C3 1:25:00
  Total9 13:34:41 82.33 132.5 2502
averages - sleep:7.5

«»
8:02
0:00
» now
SuMoTuWeThFrSa

Saturday Apr 27 #

6 AM

Running race 8:02:00 [5] 53.0 mi (9:06 / mi) +1886m 8:11 / mi
slept:5.0 shoes: Salomon ultra 4

The Highland Fling
The first 12 miles to CP1 were good. I was aware it was fairly fast, but it felt controlled and comfortable and I was chatting to people most of the way. The field then thinned out and although I passed/ was passed by a few people I was largely on my own for the rest of the race. Although I felt good running on the flat I became aware quite early on that my quads were going to play up. It started with just a general ache on the climbs then turned into a more severe ache/pain/cramp in the inner aspect of right quad just above the knee, and mid-front of left quad. It was largely just on the climbs, but would sometimes persist into the descent if there was a steep up immediately followed by a steep down. I did hike a few short climbs but it made little difference.
Although there were some showers early on, after CP2 (19miles) the rain was heavy and constant. I had a bit of a mental battle all the way along the loch-side - I was verging on being cold and questioning what an earth I was doing. At half way I was bang on my 2016 split. I basically had the choice to push on for a good time (which I knew would have been tough given the conditions and how my quads were feeling) or to relax and just go for the win. I decided on the latter. I wasn’t really enjoying myself and just didn't have the will to push hard. I think the second half of the course was a lot slower because of the rain, especially the technical loch-side section, and there were sections near the end where the whole trail were underwater. Aside from on the climbs I was still moving quite well and was feeling reasonably fresh until the last hour. Even then if someone had caught up with me I was quite confident I could have held them off.
No issues with nutrition. I had a spring gel approx every 20’ and just drank water from the CPs. My energy levels were good throughout. The drop bag system they had at the CPs was extremely efficient.
Despite immediately getting into a hot shower it took 4 hours sat in a heated tent in 3 down jackets and drinking tea to actually warm up. I wore 3/4 tights and used the muscle rub which was probably quickly washed off by the rain. I feel like it it would have helped in a shorter, dryer race. The post-race bit was actually a lot of fun and made up for the suboptimal running experience. I took the bus back to the start in the evening and slept in the van.

Friday Apr 26 #

7 AM

Running (easy) 33:00 [2] 3.5 mi (9:26 / mi) +97m 8:41 / mi
slept:8.0 shoes: Speedcross 5

Jog through the fields followed by some strideouts. Nothing to report. Feeling fresh.

Thursday Apr 25 #

8 AM

Running (easy) 30:00 [2] 3.5 mi (8:34 / mi)
slept:8.5 shoes: Salomon Sonic RA

As the sauna was on the plan I thought I may as well do the whole lot in the gym. It was raining so I didn't mind, and 30' is bearable on the treadmill. My hamstrings were tight at first but only took a couple of minutes to loosen up. I felt good I think, but its difficult to gauge on the treadmill. I scattered some strideouts in the last 10'. I haven't done them on the treadmill before but they seemed to work ok.
9 AM

S&C (core only) 20:00 [1]

3 rounds of:
Hamstring curls (single leg reps) 10 10 10
Push-ups (reps) 12 14 16
Side plank 35s on each side
Captains chair leg raises (reps) 14 14 14

25' sauna afterwards.

Wednesday Apr 24 #

1 PM

Running (Easy) 1:05:00 [2] 7.1 mi (9:09 / mi) +284m 8:09 / mi
slept:7.5 shoes: Salamon ultra 3

Around the woods. Feeling much better today. My hamstrings are a little tight but energy levels are much better. Actually starting to look forward to racing at the weekend, despite terrible forecast! 6 x strideouts felt pretty good.

I’ll be going to the climbing wall shortly.

Tuesday Apr 23 #

8 AM

S&C 45:00 [3]

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

Goblet squat (kg) 22 24 26
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 16
Side plank 35s on each side
Captains chair leg raises (reps) 12 12 14

20' sauna afterwards.
12 PM

Running (moderate) 1:01:41 [3] 9.13 mi (6:45 / mi) +10m 6:44 / mi
slept:9.5 shoes: Salomon Sonic RA

I did this on the canal as the High Peak Trail is closed because of a collapsed bridge. It was frustratingly busy with dog walkers (I thought they would have all gone back to work by now). My calves were a bit tight, I guess because of the hill sprints yesterday, which they aren't normally. It wasn't a bad session although it felt a bit harder than it probably should.

Monday Apr 22 #

8 AM

Running (easy) 58:00 [2] 6.1 mi (9:30 / mi) +225m 8:32 / mi
slept:10.0 shoes: Speedcross 5

Again, somewhat lacking in motivation and oomph. I'm not quite sure why. I'm not ill. Generally a bit tired and creaky. 6 x 12s hill sprints on the road were very average.

Sunday Apr 21 #

Note
slept:4.0 (rest day)

Tired, and no motivation to run, so I didn’t
6 PM

S&C (Core only) 20:00 [1]

3 rounds of:
Hamstring curls (single leg reps) 10
Push-ups (reps) 14
Side plank w/ knee to chest - 35s on each side
Slidey ab exercise 45s

« Earlier | Later »