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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ba-ba

In the 7 days ending Nov 24, 2015:

activity # timemileskm+mload
  Running - Road7 4:19:26 31.62(8:12) 50.88(5:06) 1061512.8
  Running - Trail2 1:57:06 15.2(7:42) 24.47(4:47) 461292.1
  S&C1 40:0040.0
  Ministry of Silly Walks1 3:43 0.34(11:05) 0.54(6:53)11.1
  Total8 7:00:15 47.15 75.89 1522856.1
averages - sleep:8.4 rhr:40 weight:73.9kg

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Tuesday Nov 24, 2015 #

8 AM

Running - Road 31:13 [1] 5.61 km (5:34 / km) +150m 4:54 / km
shoes: TrailRoc 255

Morning up Loxley. Bit too long/hilly for a morning run on a session day, but had the time so used it.
5 PM

Running - Road 17:03 [2] 3.54 km (4:49 / km) +71m 4:23 / km
shoes: NB 580 v3 (Black) #4 Oct15

Running - Trail intervals 37:04 intensity: (12:04 @1) + (15:00 @4) + (10:00 @5) 8.28 km (4:29 / km) +16m 4:26 / km
slept:8.0 shoes: Saucony Kilkenny XC5

10min tempo.
5x1(30)
5min tempo.
muddy.
Not particularly quick but a start
C • were you in endcliffe park?... 2

Running - Road 31:51 [2] 5.73 km (5:33 / km) +127m 5:00 / km
shoes: NB 580 v3 (Black) #4 Oct15

Ministry of Silly Walks 3:43 [3] 0.54 km (6:53 / km)
shoes: Saucony Kilkenny XC5

Monday Nov 23, 2015 #

5 PM

Running - Road 24:03 [2] 5.09 km (4:43 / km) +119m 4:14 / km
rhr:40 slept:8.5 shoes: NB 580 v3 (Black) #4 Oct15

S&C 40:00 [1]
shoes: NB 580 v3 (Black) #4 Oct15

6 PM

Running - Road 24:20 [2] 4.74 km (5:08 / km) +88m 4:42 / km
shoes: NB 580 v3 (Black) #4 Oct15

Sunday Nov 22, 2015 #

Note

from ~50min-70min. Proper head-to-head racing between the old master and one of the young guns.
1 PM

Running - Trail 1:20:02 intensity: (1:10:02 @2) + (10:00 @3) 16.18 km (4:57 / km) +445m 4:21 / km
slept:8.5 weight:73.9kg shoes: Xtalon 212 #6 (Bradda)

Lantern Pike, Chunal, Chad's, 20trees, trail home trying to float along. Got a bit hungry towards the end. Met FRAs partner Nat out with son in tow.

Will up training to normal summer-maintainance mileage of 80-90km/week for the next couple of weeks. Still feeling a bit jaded - 4 weeks since OMM but easy to forget how deep I had to dig mentally and physically during it.

I now know where next year's OMM is - one of the people I was with over the weekend volunteers each year at overnight camp and he just told me.

Saturday Nov 21, 2015 #

5 PM

Running - Road 53:16 intensity: (33:16 @2) + (20:00 @3) 10.43 km (5:07 / km) +298m 4:28 / km
slept:8.5 weight:74kg shoes: TrailRoc 255

Spent the day singing (still got 'it', whatever it was) so had to run in the Dark. Tried to rack my brains for an interesting, not-wet run which I managed for 4km before it got very damp and muddy. Coming down lakeside was a bit dicey with a few mincey corners.

Friday Nov 20, 2015 #

6 PM

Running - Road 37:50 intensity: (1:00 @1) + (8:50 @2) + (10:00 @3) + (18:00 @4) 9.08 km (4:10 / km) +108m 3:56 / km
slept:8.0 shoes: NB 580 v3 (Black) #4 Oct15

Dropped drills as still on easy weeks.
Felt starving once home so had some food - eating normal amounts during day but been feeling actually hungry (not just greedy) more often.
8 and 10min tempo efforts, out to the Nag's Head in a headwind, back with a tail and a downhill towards Malin Bridge.
Feeling OK and ready to get going after feeling pants all week - Restorative Frank Turner gig last night!

Thursday Nov 19, 2015 #

8 AM

Running - Road 39:50 [1] 6.66 km (5:59 / km) +100m 5:34 / km
slept:9.0 shoes: TrailRoc 255

Feeling reet low this week. Dragged myself out for a run in the daylight. Tremendously ponderous but may have perked me up a bit.

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