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Training Log Archive: RunarS

In the 7 days ending May 15:

activity # timemileskm+m
  Easy run3 3:59:00 21.44(11:09) 34.5(6:56) 1214
  Uphill Tempo1 1:35:00 9.32(10:12) 15.0(6:20) 793
  Moderate run1 1:00:00 9.44(6:21) 15.2(3:57) 35
  Strength - upper body1 40:00
  Strength - legs and core1 15:00
  Total7 7:29:00 40.2 64.7 2042
  [1-5]6 7:14:00
averages - sleep:8.2

» now

Saturday May 15 #

11 AM

Easy run 2:05:00 [2] 14.8 km (8:27 / km) +823m 6:37 / km
slept:8.0 shoes: Saucony Peregrine 10 - Grey

11mins drills, easy run 1h45mins/12km, 9mins strideouts.

Well, that ended up being a bit longer (timewise) than expected. Did not look close enough on the map when picking my route beforehand, and the climb up to High Stile was a lot steeper and more technical than expected. Also ended up doing a bit more vert than planned, so all in all the run was a bit long and hilly. However - I did make sure it was easy and really enjoyed being out there. The first and last few kms are very easy and runable and I felt really good from the start. Drills went fine, and I felt light as I headed off on the trails. A tiny bit of stiffness in the quads - but expected more (and also in the calfs and hamstring) after yesterdays session. Will see how it feels tomorrow.

Strideouts in trail shoes felt weird, and with my bumbag as well, I felt a bit heavy and slow. But lossened up a bit and the last one was ok. In retrospect, I should have gone back to the car, left the bumbag and put my road shoes on. Would have felt a lot lighter and faster. Fine day out on the fells though after yet another great night sleep. Woke up about 6:30 afer 8 hours sleep and felt really good. Had breakfast, did some prep for a work presentation next week, and then headed out with the rest of the day completely free. No stress getting back to finish off anything.

Friday May 14 #

11 AM

Uphill Tempo 1:35:00 [4] 15.0 km (6:20 / km) +793m 5:01 / km
slept:9.0 shoes: Inov8 Roclite 290 - pair 1

10min prehab, 12mins drills, 25mins easy, 31mins tempo (4,3km/616m vert), 26min easy. Total time and distance includes the drills.

Skiddaw was the obvious choice for the session, even though Jenkin hill is probably a bit too steep at times. Decided to follow the "tourist trail" as that seems a little less steep, but honestly don't think there's much difference. Might go straight up the grassy bit (weather permitting) next week.

Was looking forward to the session, as I actually enoy hard, long, uphill session. Which is probably why I always climb well in races as well.... Pace/time to the top wasn't outstanding, but I still think it was decent based on current fitness and not having done much climb the last few months. I was not completely done on the top, and probably could have gone a bit faster/harder at times and still kept it around RPE8. But difficult to nail the first long session uphill. Another shot next week. Focused on running relaxed (as relaxed as you can on those sort of gradients....) and push pace a bit more on the "flatter" sections, ut still focusing on keeping my movement "flowing".

No pains, niggles or illness, and had a really good night sleep last night. 9 hours is more thatn I usually get, and normally I'd wake up after 8 hours. No need for an alarm. Felt rested and very happy to go out training. The little bit of stiffnes I felt in my quads yesterday was gone and legs felt fresh from the start.

Looking orward to the next one :)

Thursday May 13 #

7 AM

Strength - legs and core 15:00 [0]

One of my usual short strength cirucits for legs and core:

2 sets of 10 reps single leg squats for left and right leg
2 sets of 10 reps of standard lunges (alternating right/left leg first)
2 sets of 10 reps of hip thrust with legs on bench and elastic band between knees
2 sets of 10 reps of sideplank with leg raise for left and right leg

12 PM

Easy run 1:24:00 [2] 13.2 km (6:22 / km) +351m 5:37 / km

Including 12mins of drills and 10mins of hill sprint. Actual run was 62mins/11km.

A loop in the Scandale valley from Ambleside. Mostly good, wide trail, not very technical.

No injury or illness, but felt a bit tired after a night of less sleep than normal. Qyads a little stiff from the run yesterday as well, but loosened very quickly. Drills felt great - flowed better than last time. Did my 10mins prehab before start as well.

Was really looking forward to the run - great to be back in the Lakes and even though I had to stay low to keep the effort low and not do exessive vert, the trails and scenery is still great. Focused on keeping effort low, running relaxed and just enjoying an easy run. Was tempting to do a longer loop, getting up on top of the ridge, but held back and stuck to the plan :) Will be plenty oportunities later.

Hill sprints went fine - a moderate incline, on tarmac. Should maybe have changed into road shoes instead of the pedigrees, as I was back at the car before doing the sprints.

Looking forward to tomorrows 30min uphill tempo :)

Wednesday May 12 #

9 AM

Moderate run 1:00:00 [3] 15.2 km (3:57 / km) +35m 3:54 / km
slept:8.0 shoes: Adidas Adizero Adios 5

Drills, approx 12mins, before the run and 5x20sec strides with 2mins between after. Please let me know if you want me to include the strides with the total run time or if i add it as I did today.

Felt rested, slept really well last night, and was looking forward to the training. No injuries or niggles and no real stiffness from the race on sunday.

Did my 10min (3 exercises) of prehab before run as usual - to keep strengthening the ankle after the injury and to adjust the imbalance between my left/right hip muscles. This imbalance has sometimes caused a bit of stiffness around the hip and groin/adductors (Especially when doing lot of flat, fast training on tarmac), so my physio introduced 2 exercises to prevent that about 6 months ago. Has worked really well, and no real niggles for a while no.

Did the session on a flat tarmac loop - where I usually do my longer tempo/marathon runs. Can be exposed to wind, but today was a good day for it. No real wind and could easily get in to a good rhythm and enjoy the run. These sort of runs are amongst my favourites. I like the combination of a bit faster pace (than an easy run), having to focus and concentrate a little more, but at the same time being a relatively comfortable effort. Felt strong throughout.

Strides felt good as well - last one felt the best. Felt light.
6 PM

Strength - upper body 40:00 [1]

It's been a long time since I did an "upper body specific" strength session. Have incorporated different rows, pushups and core exercises regularly, but not a specific workout like this. Funnily enough I quite enjoyed it.... Maybe because it's somethin new and also because it has a very defined purpose and a goal. Anyway - most exercises were familiar apart from the angels & devils and the Cobra push ups. Focused on going through each exercise properly and getting the teqnique right today, not lookoing at pushing it in terms of weight. Increased on the second sets of each exercise just to get an idea of where to start next time. All exercises done. Will add more specific data next time when weight and reps are more valid.

Monday May 10 #

9 AM

Easy run 30:00 [3] 6.5 km (4:37 / km) +40m 4:29 / km

Kept it very easy and short after the race yesterday. Legs a bit stiff but not as bad as expected. Quads surprisingly good. A litlle sluggish but not too bad. Good to be out.

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