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Training Log Archive: MarkW80

In the 7 days ending Nov 1:

activity # timemileskm+ft
  Running7 8:42:00 70.4(7:25) 113.3(4:36) 3983
  Strength & Conditioning3 1:35:00
  Total10 10:17:00 70.4 113.3 3983
averages - sleep:9.4

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Sunday Nov 1 #

9 AM

Running (Trail run) 2:00:00 [3] 16.0 mi (7:30 / mi) +1027ft 7:04 / mi
slept:8.5 shoes: Adidas Agrovic Boa Trail Shoe

Legs felt a lot better today than yesterday, woke at 7.00am and headed out at 9.00am.

Weather still crap, very strong winds but the rain managed to stay off. Ran the first 4 miles on tarmac cycle path before turning on to the coastline on the trails for the remainder.

The wind was mostly behind or from the side so managed to get the run in with little wind resistance.
Enjoying the long runs and legs felt good today after a big week mileage wise for me. Cadence felt higher than usual for some reason and felt strong although the run was easy pace.

Pretty muddy and wet in a lot of areas of the run today.
Body probably started feeling a little tired around 1 hour 45 to 1 hour 50, a little fatigue in the hammys and lower back which is more than likely just due to the time on my feet.
I was feeling it a little at around 1 hour 20 or so a few weeks back on the longer run so its improving.

Always having protein shakes straight after running and eating very well, very happy with this weeks training and can't wait to get on to the fartlek this week and longer road run.

Saturday Oct 31 #

Running (Easy off road run) 1:00:00 [3] 7.1 mi (8:27 / mi) +500ft 7:55 / mi
slept:8.5 shoes: Adidas Agrovic Boa Trail Shoe

Weather was atrocious today, started off with a few drills and ran an easy 60 mins xc.
Very strong winds and pouring down, kept the the effort to around 5-6. Legs were quite tired today so the easy run would of recovered them i think.

Finished off with 6 hill sprints...grim weather.
4 PM

Strength & Conditioning 35:00 [3]

S+C Exercises... (Reduced to 2 sets per exercise)

Side plank (running) reps:
Right side. 52, 49,
Left side. 50, 50,

Alternate straight leg raise (bridge) reps:
43, 38, (this includes both legs alternating)

Single leg raise (glute bridge knees bent with 7KG ball) reps:
Right leg. 28, 27,
Left leg. 29, 28,

Hamstring curls (used strong strength band as medium snapped) reps:
Right leg. 17, 16,
Left leg. 18, 17,

Single leg deadlift (8KG kettlebell) reps:
Right leg. 40, 39,
Left leg. 39, 38,

Friday Oct 30 #

Running (Moderate road run) 1:21:00 [3] 12.6 mi (6:26 / mi)
slept:8.0 shoes: Nike Vaporfly 4%

Everything fine on todays 80 mins, weather was perfect and the legs felt good.
Ran fairly consistent splits throughout having a conversation with Chris, moderate runs feeling a little easier now too.
Protein shake straight afterwards, enjoyed the run and feeling good.
This week will be the biggest week yet!

Thursday Oct 29 #

Running (Easy road run) 55:00 [3] 7.4 mi (7:26 / mi) +366ft 7:06 / mi
slept:8.0 shoes: Nike Vaporfly 4%

Family funeral yesterday so I'd taken a day off work and ran the session in the morning and didn't get the time to do s+c later so done it tonight after the easy run.

Weather was fairly crazy tonight rain and strong winds, I'd forgotten to charge my head torch so I actually ran on the roads tonight.
With no really good trails local it may be a little iffy at times running with a head torch on off road as there may be a chance of rolling the ankle, ill try and remain off road as much as possible and may be able to run straight from work to do so rather than come home first.

So kept the run very easy tonight, feeling different running on the roads to be fair, feel stronger on my forefoot and seem to be bringing my legs up a lot easier...could it be the drills and s+c?

Finished off with 6 sets of strides, legs feeling really good on them! Hopefully the wind will of calmed down for tomorrow but were in for a right weekend for bad weather.
6 PM

Strength & Conditioning 30:00 [3]

S+C Exercises... (Reduced to 2 sets per exercise)

Side plank (running) reps:
Right side. 56, 53,
Left side. 53, 53,

Alternate straight leg raise (bridge) reps:
41, 38, (this includes both legs alternating)

Single leg raise (glute bridge knees bent with 7KG ball) reps:
Right leg. 29, 26,
Left leg. 29, 25,

Hamstring curls (used strong strength band as medium snapped) reps:
Right leg. 16, 16,
Left leg. 16, 16,

Single leg deadlift (8KG kettlebell) reps:
Right leg. 40, 37,
Left leg. 41, 36,

Wednesday Oct 28 #

Running (Road hill session) 1:28:00 [3] 12.7 mi (6:56 / mi) +1210ft 6:21 / mi
slept:8.0 shoes: Nike Vaporfly 4%

Felt really good today and legs feeling good too...

Easy flat 20 mins to start the session, weather was fine apart from a strong wind which I had in my face on the hill reps.
Happy with the session, despite having a head wind i only lost around 20 yds on the reps from last weeks running 4 without any wind.

Felt strong throughout the session, hydrated and protein shake straight after the session.

Had to wear my old vaporfly today as the new Hoka carbon x will need to be exchanged as they're slightly small.

Tuesday Oct 27 #

Running (Easy off road run) 57:00 [3] 7.0 mi (8:09 / mi) +583ft 7:33 / mi
slept:8.0 shoes: Adidas Agrovic Boa Trail Shoe

Legs certainly felt a lot better and recovered on wakening today.

2 circuits of drills to to start the run, ran 25 mins easy xc before a good stretch off and ran 8 diagonals on the soft pitch.
Legs felt pretty good.

An easy 25 mins xc reverse route back home and stretches.

Monday Oct 26 #

4 PM

Running (Easy off road.) 1:01:00 [3] 7.6 mi (8:02 / mi) +297ft 7:44 / mi
slept:8.5 shoes: Adidas Agrovic Boa Trail Shoe

Legs have felt fairly tired today although yesterday's run wasn't hard in any way.
I'd eaten very well yesterday and hydrated well too so more than likely this is just with the training.

Started off with 2 circuits of drills, legs were quite stiff and tired compared to normal.
Kept the run really easy off road and had a good stretch off when we got back.

Ran 6 sets of strides which seemed to help stretch the muscles out and loosen up a bit, by the last set i felt a fair bit better.
Protein shake and water within 15 mins of running.

S+C a couple of hours later and some good stretching.
7 PM

Strength & Conditioning 30:00 [3]
slept:8.5

S+C Exercises... (Reduced to 2 sets per exercise)

Side plank (running) reps:
Right side. 54, 50,
Left side. 51, 50,

Alternate straight leg raise (bridge) reps:
39, 38, (this includes both legs alternating)

Single leg raise (glute bridge knees bent with 7KG ball) reps:
Right leg. 28, 25,
Left leg. 27, 25,

Hamstring curls (used strong strength band as medium snapped) reps:
Right leg. 16, 15,
Left leg. 16, 15,

Single leg deadlift (8KG kettlebell) reps:
Right leg. 40, 35,
Left leg. 39, 36,

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