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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ScottBailey

In the 7 days ending Jan 31, 2019:

activity # timemileskm+m
  Running - Off Road3 2:43:53 19.43(8:26) 31.26(5:15) 212
  Orienteering - Race Terrain1 1:12:29 6.01(12:03) 9.68(7:30) 8624 /26c92%
  Running - Road / Track3 1:11:13 8.81(8:05) 14.17(5:01) 17
  Yoga5 50:00
  Orienteering - Training1 22:11 1.61(13:48) 2.59(8:35) 23
  Warm-down2 15:51 1.74(9:08) 2.79(5:40) 92
  Total14 6:35:37 37.59 60.49 43024 /26c92%
  [1-5]14 6:26:44

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Thursday Jan 31, 2019 #

Yoga 10:00 [1]

Yoga session with stretching to fix back pain
9 AM

Running - Road / Track 25:42 intensity: (32 @0) + (17 @1) + (10 @2) + (10:53 @3) + (10:22 @4) + (3:28 @5) 5.05 km (5:05 / km) +17m 5:00 / km
ahr:149 max:166 (injured)

Mission Accomplished #REDJanuary
31 days of running, covering 254km in 28 hours and 3000m of climb.
Managed a 10k PB - so got faster...
Managed to keep going through 2 periods of injury - the benefits of Yoga / Stretching have been made clear to me!
Definitely much fitter - and over 3KG lighter - and also mentally more measured (others might disagree with this last point)
#REDJanuary - definitely tough at times - but worth it!!
C • Congratulations 2

Wednesday Jan 30, 2019 #

12 PM

Running - Off Road long 1:27:12 intensity: (2:27 @0) + (29 @1) + (6:12 @2) + (40:23 @3) + (27:17 @4) + (10:24 @5) 16.1 km (5:25 / km) +110m 5:14 / km
ahr:149 max:199 (injured)

Longer Lunch Run to see how my back holds up
+ only one day left for #REDJanuary!!
(Back didn’t hold out that well - feeling the pain now later in the day)
2 PM

Warm-down warm up/down 8:06 intensity: (28 @0) + (6:52 @1) + (46 @2) 1.4 km (5:46 / km) +47m 4:57 / km
ahr:114 max:128 (injured)

3 PM

Yoga 10:00 [1]

Yoga session with stretching to fix back pain

Tuesday Jan 29, 2019 #

12 PM

Running - Off Road 33:02 intensity: (14 @0) + (15 @1) + (32 @2) + (7:33 @3) + (24:28 @4) 6.3 km (5:15 / km)
ahr:151 max:158 (injured)

Lunch time run in Walsall
Still carrying back pain, but trying to change my running style slightly to see if it helps.
7 PM

Yoga 10:00 [1]

Yoga session with stretching to fix back pain

Monday Jan 28, 2019 #

7 PM

Warm-down warm up/down 7:45 intensity: (11 @1) + (24 @2) + (1:29 @3) + (5:41 @4) 1.39 km (5:35 / km) +45m 4:48 / km
ahr:153 max:163

Running - Road / Track 18:04 intensity: (11 @0) + (5 @1) + (9 @2) + (1:47 @3) + (9:21 @4) + (6:31 @5) 4.01 km (4:30 / km)
ahr:162 max:188 (injured)

4:30s - trying to keep to pace
8 PM

Yoga 10:00 [1]

Yoga session with stretching to fix back pain

Sunday Jan 27, 2019 #

11 AM

Orienteering - Race Terrain race 1:12:29 intensity: (2 @1) + (5 @2) + (4:27 @3) + (1:03:13 @4) + (4:42 @5) **** 9.68 km (7:30 / km) +86m 7:10 / km
ahr:156 max:175 spiked:24/26c (injured)

BOK Regional Race - Stockhill - Amazed that I got round due to excruciating back pain...
Clean run except for 2 controls - but due to really bad back pain I struggled to have any pace (and now slightly regretting running...)
However I cannot give up now after 27 days into #REDJanuary - pain killers here I come!
1 PM

Orienteering - Training 22:11 intensity: (4:52 @0) + (10:17 @1) + (4:58 @2) + (1:18 @3) + (29 @4) + (17 @5) **** 2.59 km (8:35 / km) +23m 8:13 / km
ahr:117 max:171 (injured)


Attack point training for Jake
Helped Jake with a bit of training whilst Jim was out with the SWJOS
5 PM

Yoga 10:00 [1]

Yoga session with stretching to fix back pain

Saturday Jan 26, 2019 #

1 PM

Running - Off Road 43:39 [4] 8.86 km (4:56 / km) +103m 4:39 / km

Run in Sheffield whilst waiting for Jim to complete his physical assessment at Sheffield Hallam. GPS on watch went haywire - so not really sure of speed of each split - was definitely going faster on the last 5k so a shame as could possibly have been a PB (it was a slight down-hill).
Also no HR data.

Friday Jan 25, 2019 #

6 PM

Running - Road / Track 27:27 intensity: (9 @0) + (10 @1) + (7 @2) + (14:55 @3) + (10:57 @4) + (1:09 @5) 5.11 km (5:22 / km)
ahr:149 max:170

Even less up for it today than yesterday...
... that will be the 5 o’clock start, the full day in London and six hours of travel. Seems to make running at the end of the day pretty tough!

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