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

Training Log Archive: kPa

In the 7 days ending Nov 23:

activity # timemileskm+m
  Running6 9:47:31 64.1(9:10) 103.16(5:42) 3678
  S&C2 1:40:00
  Total8 11:27:31 64.1 103.16 3678
averages - sleep:7.1

«»
4:04
0:00
» now
SuMoTuWeThFrSa

Saturday Nov 23 #

8 AM

Running (moderate) 1:21:31 [3] 11.7 mi (6:58 / mi) +376m 6:20 / mi
slept:8.0 shoes: Challenger ATR 5

Usual route on the High Peak Trail. Wet and windy. I slept for longer I think but very lightly and woke up multiple times. I was looking forward to this session as I was expecting to feel really good. This didn’t happen exactly. I felt ok, just not quite as fresh as I have the last few days. Probably to do with the weather and suboptimal sleep the last few nights. No particular issues though.
I took the train to Gatwick at lunchtime. Flight to S.A. tonight.

Friday Nov 22 #

5 AM

Running (easy) 58:00 [2] 7.2 mi (8:03 / mi) +210m 7:23 / mi
slept:5.5 shoes: Challenger ATR 5

I struggled to get to sleep after work last night. Felt great whilst running though. really fresh. Around the lanes again. 6 x strideouts.
7 PM

S&C 50:00 [1]

2 sets, 6-8 reps

Suitcase deadlift (kg) 24 24
Step ups (kg) 2 x 14 14
Split squats (kg) 2 x 14 14
Hamstring curls (single leg reps) 20 20
Captains chair leg raises (reps) 30 30
Pull ups 12 7
Push ups 20 20
Single leg arabesque w/ 8kg (reps) 14 14
Reverse plank 60s
Side planks 70s
Adductor side plank 45s

20’ sauna afterwards

Thursday Nov 21 #

Note
slept:7.5 (rest day)

Long day at work.

Wednesday Nov 20 #

5 AM

Running (easy) 44:00 [2] 5.0 mi (8:48 / mi) +139m 8:06 / mi
slept:6.0 shoes: Inov8 Terraultra

I really struggled to get to sleep last night so felt half asleep running this morning. I ran around the lanes in the Inov8 Terraultras. I felt fine, just sleepy. These seem to be the best of the Inov8 shoes but I could just feel my Morton's neuroma, like it could be an issue if I ran a long way in them. I have the tiniest bit of DOMS in my quads and gluts. I didn't notice it at all whilst running, only later in the day. I had a whole 60' massage in the evening.

Tuesday Nov 19 #

7 AM

S&C 50:00 [1]

2 sets, 6-8 reps

Suitcase deadlift (kg) 24 24
Step ups (kg) 2 x 12 14
Split squats (kg) 2 x 12 14
Hamstring curls (single leg reps) 20 20
Captains chair leg raises (reps) 30 30
Pull ups 11 7
Push ups 20 20
Single leg arabesque w/ 8kg (reps) 14 14
Reverse plank 60s
Side planks 70s
Adductor side plank 45s

20’ sauna afterwards
9 AM

Running (Easy) 59:00 [2] 7.0 mi (8:26 / mi) +185m 7:47 / mi
slept:7.5 shoes: Challenger ATR 5

Jog around the lanes. Feeling pretty good after yesterday. Nothing sore. 6 x strideouts.

Monday Nov 18 #

11 AM

Running (Specific endurance) 4:04:00 [3] 22.6 mi (10:48 / mi) +1989m 8:29 / mi
slept:5.5 shoes: Salomon ultra 4

I slept really badly because I over-indulged on sleep on Saturday. Even after loads of coffee on my drive up to the Lakes I had to pull over and attempt to nap.
I did 2 reps of Skiddaw then an undulating low-level loop via the Blencathra centre. I hiked up most of Skiddaw (not easy but a slightly lower intensity than race pace) then ran down fairly hard. It was a bit snowy at the top but most of the descent I could run pretty fast. My legs were like jelly at the bottom both times so figured it was doing some good. It’s impossible to do that anywhere in the Peaks. I felt good climbing and still fairly fresh at the end.
The first rep I did in my s/lab speeds but started to get hotspots on my heals. I also got a few shooting pains between my toes from my Morton’s Neuroma (I haven’t had that for nearly 2 years). I changed into my Ultra’s and had no trouble at all after that.
I was quite bloated at the start (from all the coffee) and don’t feel like eating anything until a couple of hours in. I had a gel, some electroride and a home made date/oat ball thing.

Sunday Nov 17 #

12 PM

Running (hilly fartlek) 1:41:00 [4] 10.6 mi (9:32 / mi) +779m 7:45 / mi
slept:9.5 shoes: Salomon speed 2

15' easy + 60' hilly fartlek + jog home
Usually hilly fartlek route. Again, I'm feeling really fresh so it was a good session. I wouldn't quite say I'm bored of this session, but it is starting to get a bit repetitive and I'm enjoying it a little less than I used too.

20' in the sauna in the afternoon

« Earlier | Later »