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

Training Log Archive: stucrutchfield

In the 7 days ending Mar 16:

activity # timemileskm+m
  running9 8:38:05 57.92 93.22 1322
  S&C workout2 1:00:00
  Total10 9:38:05 57.92 93.22 1322
averages - sleep:20.4

«»
1:42
0:00
» now
SuMoTuWeThFrSa

Saturday Mar 16 #

6 PM

running (fartlek (road/asphalt)) 1:21:12 [4] 18.05 km (4:30 / km) +72m 4:25 / km
slept:92.0 shoes: Saucony Liberty ISO

20' easy; fartlek: 10x 2' hard, 2' roll-on; 20' easy

Work in the morning, but then decided to have a nap in the afternoon and run a bit later, and felt really refreshed when I went out. My prayers for more spring-like weather were successful too, much nicer running weather than the last few days...

As with the last few fartlek sessions, really enjoyed this one and felt really good, was able to hold a really decent moderate pace during the roll-ons, without feeling like I was forcing anything, and felt really good at the harder pace. Did feel a bit knackered after the finish of the fartlek, but just cruised home for the 20' easy.

Friday Mar 15 #

7 PM

running (easy/hill sprints (trail) 1:00:57 [3] 10.01 km (6:05 / km) +339m 5:12 / km
slept:8.5 shoes: Scott Supertrac RC

60' easy plus hill sprints.

Would really like something approaching spring-like weather now, as the gales and sleet is getting pretty old! Still, a really good run, with Finlay, and legs felt great.

Thursday Mar 14 #

S&C workout 30:00 [3]

3 sets of 10 reps:

Dumb Bell Step up (with 5kg)
Swiss Ball Hammy Curl
Squats (with 10kg)
Side Lunge (with 5kg)

stretched and sauna after
2 PM

running (easy/strides (road)) 30:03 [2] 5.88 km (5:07 / km) +41m 4:56 / km
slept:9.0 shoes: Saucony Liberty ISO

30' easy plus strides.

Another grim and blustery day, but feeling really good, especially on the strides, loads of pep in the legs and energy levels were high, even after the FHCs last night.
6 PM

running (easy treadmill) 30:00 [2] 5.0 km (6:00 / km)
shoes: Saucony Liberty ISO

easy treadmill before S&C workout.

Wednesday Mar 13 #

6 PM

running hills (fundamental hills (trail)) 1:42:33 [4] 16.79 km (6:06 / km) +606m 5:10 / km
slept:9.0 shoes: Salomon S-lab Sense 6

20' easy, 4x fundamental hill circuits, 20' easy

That was what I think they call "character building" conditions! Blowing a hoolie and absolutely pishing down with rain... had been doing a sea survival course all day, so was feeling a bit knackered on starting, but after five mins or so that disappeared and started to feel really good.

Used a different hill for the hill circuits than the one John and I have used recently; a bit steeper in places but still good and runnable. Felt really strong on the circuits, though by the 4th, the squat jumps were really hard! All the running felt great though, and on the final 80' hard on the final rep, I felt I was able to push as hard as on the first rep, so felt pretty happy with that.

Plus the waterproof paper I used to write the workout down didn't disintegrate!

Tuesday Mar 12 #

6 PM

running (moderate (road)) 1:00:00 [3] 13.56 km (4:25 / km) +102m 4:16 / km
slept:8.5 shoes: Saucony Liberty ISO

60' moderate

Storm 'Gareth' made the going a little slower, even in the relative shelter of Glen Nevis, so the pace was a little slower than my usual moderate run, but the legs felt really good, and felt like I was running totally solidly and steadily; a really good run despite the conditions!

Monday Mar 11 #

1 PM

running (easy/strides (road)) 30:03 [2] 5.88 km (5:07 / km) +23m 5:01 / km
slept:8.0 shoes: Saucony Liberty ISO

30' easy plus strides.

Another super windy and horrible day, but legs felt really good, and great on the strideouts, and general energy levels were high.
6 PM

running (easy treadmill) 30:00 [2]
shoes: Saucony Liberty ISO

30 easy on the treadmill pre S&C workout, as the weather had got even worse and so the treadmill seemed the most inviting place!

S&C workout 30:00 [3]

3 sets of 10 reps:

Dumb Bell Step up (with 5kg)
Swiss Ball Hammy Curl
Squats (with 10kg)
Side Lunge (with 5kg)

stretched and sauna after

Sunday Mar 10 #

6 PM

running (easy (road)) 1:33:17 [3] 18.05 km (5:10 / km) +139m 4:59 / km
slept:8.0 shoes: Saucony Liberty ISO

90' easy

A foul evening of sleet and gales meant I stayed in Glen Nevis for the most part... that plus a new pair of nicely cushion-y road shoes meant I stayed low-level and on the tarmac/asphalt. Shoes felt really nice, and legs felt great, a really good run with lots of energy and pep in the legs.

« Earlier | Later »