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

Training Log Archive: Cjcollins

In the 7 days ending Apr 7:

activity # timemileskm+ft
  Running - trail1 3:03:12 21.11(8:41) 33.97(5:24) 2573
  Running - Grass2 2:19:30 18.36(7:36) 29.55(4:43) 569
  Running - road1 2:02:50 16.57(7:25) 26.67(4:36) 583
  Turbo trainer2 1:33:00
  Treadmill1 1:01:00 7.0(8:43) 11.27(5:25)
  S&C Workout1 30:00
  Total8 10:29:32 63.04 101.45 3725
averages - sleep:7

«»
3:03
0:00
» now
MoTuWeThFrSaSu

Sunday Apr 7 #

11 AM

Running - trail (Specific endurance ) 3:03:12 [3] 21.11 mi (8:41 / mi) +2573ft 7:47 / mi
slept:7.5

Ran around Tardree Forest which has a good mix of forest fire track and single track trails with plenty of undulation. I was originally on my way to Glenarriff but seen a sign for Tardree and thought I’d head there instead as I haven’t been in a while. It’s not massive so I had to do a few loops which was fine as it’s quite scenic. The run itself was like chalk and cheese with yesterday. Feared the worst before I started given how yesterday’s run finished but I felt fine. Think this sort of run is currently much more in my comfort zone. Really pleased with how it went actually and how strong it felt at times. Even when I felt tired on some of the hills, I seemed to recover well and feel good again when it levelled off. Fuelled with 3 x 500ml bottles of tailwind (2 scoops in each which = 200 cals). I couldn’t have taken any more than this, I think that calories intake per hour is currently my limit. Had a massage after, legs are still feeling a little beat up though!

Saturday Apr 6 #

12 PM

Running - road (Moderate ) 2:02:50 [3] 16.57 mi (7:25 / mi) +583ft 7:10 / mi
slept:8.0

Seems like spring has returned. Nice sunny day. Opted to run on the roads for a change. Wore a pack with 2 x 500ml bottles of water and gels (took 3). Ran down into Ballyclare and around the park then out onto the main road again. Felt pretty crap for the first while, possibly due to last nights session of turbo and S&C, neither of which my body is currently used to. Continued out onto the main road again and started to feel better for about 5 miles. Had planned an out and back(ish) route which involved a loop around some country roads at the turning point. When I turned off the main road onto the loop I started to feel really tired although it was uphill into the wind. After a few minutes of this I stopped for about a minute to rest then got going again. Felt better after this for a while. Started to feel tired again when I got back on to the main road and found myself running into a fairly strong headwind. This long straight road would take me almost the whole way home (7 miles) and is a gradual incline for the most part aside from a few undulations. Managed to maintain a similar pace although it was a real struggle. The headwind was relentless. Collapsed in a heap when I got back to the house.

Hope this makes sense, felt a bit waffly when I was typing it. In summary, I found this run really tough! Pleased though that I was able to maintain a similar pace throughout in spite of this though

Friday Apr 5 #

5 PM

Turbo trainer (Moderate) 1:00:00 [3]
slept:6.5

Turbo trainer session at a moderate effort level with some standing sections. It was ok, insofar as a turbo session can be!
6 PM

S&C Workout 30:00 [3]

Calf raises - 2 sets of 15 single leg raises with 1 x 10kg kettlebell
Pushups - 2 sets of 15
Dead bug - 2 sets of 20
Mountain climbers - 2 sets of 15 (found these very tough like last time)
Swiss ball hamstring curl - 2 sets of 20
Single leg glute bridge - 2 sets of 10 on each side
Russian twist - 2 sets of 20.
Dumbbell step up - 1 sets of 10 each side with no weight. Didn’t want to risk any more than this as the inside of my left upper leg was quite sore and getting aggravated by this movement
Goblet squats - 2 sets of 10 with 10kg kettlebell. Could also feel the left leg on this one so kept it light

Thursday Apr 4 #

7 PM

Treadmill (Easy) 1:01:00 [2] 7.0 mi (8:43 / mi)
slept:7.0

Opted for the treadmill for tonight’s easy run as the weather continues to be crap. Did leg swings and calf raises and then started slowly and built up speed gradually. Felt good and effortless although still have a bit of residual tightness in the quads. After finishing on the treadmill I headed outside and did 6 strideouts. These felt fantastic, after running at a slower pace on the treadmill it was great to move quickly. Even better that a strong wind was on my back when doing them!

Wednesday Apr 3 #

12 PM

Running - Grass (Moderate) 1:20:14 [3] 10.9 mi (7:22 / mi) +324ft 7:10 / mi
slept:7.0

Another run around Mallisk playing fields. Had some free time either side of lunch so decided to get my run done early. Atrocious weather with strong wind and either heavy rain or sleet the whole time. Grim. Probably hit moderate pace / effort perfectly on this one. Felt good although tired towards the end. Quads are feeling a bit tight tonight.

Tuesday Apr 2 #

5 PM

Running - Grass (Easy + speed variations ) 59:16 [3] 7.46 mi (7:57 / mi) +245ft 7:42 / mi
slept:6.0

Easy run around mallusk playing fields plus 6 x 40 sec speed variations. Not a great night with rain, sleet, hail and wind! Grass was a bit soft and muddy in parts. Felt generally good although the inside of the left quad was a little sore. Also felt a bit tired when pushing the pace during the speed variations

Monday Apr 1 #

6 PM

Turbo trainer 33:00 [2]

Didn’t have much time tonight between finishing work and my sons BB display so opted for a short turbo session. Legs have been a bit achy today after the weekends efforts but this loosened things up a bit. I will get the S&C session done over the next day or two

« Earlier | Later »