Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jed

In the 7 days ending Aug 18, 2019:

activity	#	time	miles		km		+m
Running	6	6:28:36	42.92	(9:03)	69.07	(5:38)	554
Strength and Conditioning	2	1:30:00
Cycling	1	1:23:01	21.46	(3:52)	34.53	(2:24)	262
Yoga	1	35:00
Orienteering	1	26:22	3.19	(8:15)	5.14	(5:08)	30
Total	6	10:22:59	67.57		108.74		846
[1-5]	6	9:47:59

3:28

0:00

» now

Sunday Aug 18, 2019 #

Running 35:06 [3] 5.91 km (5:56 / km) +30m 5:48 / km
shoes: Asics Tartherzeal 6

Inc. drills.

Running race 38:28 [5] 10.1 km (3:49 / km) +36m 3:45 / km
shoes: Asics Tartherzeal 6

Paisley. No time aim today as I’ve not done any specific work and just practice before race next month. Further confirmed when it was blowing a gale and wet at times. (To be honest I did this race as I hoped the Hawkins brothers might have been the starters or something ;), unfortunately they let me down).
One thing I did want to do was not go off like a prat and I was definitely a lot better than usual here. Steadily passing people including DonP at about 4km which I did think twice about as know he’s a strong runner. Generally doing a lot of hiding if I could but l did make a tactically bad decision at 5km when I broke away from my group as thought turned out of wind but didn’t. Used too much energy and next km suffered but managed to bring it back again and passed a big group between 7 and 8. On my own in the last km which wasn’t ideal but I definitely felt better for longer today, rather than suffering from early. Happy enough with time given conditions, pretty consisted with 3 10kms within about 10secs this year and this one was easily worst wind.

Saturday Aug 17, 2019 #

Running 54:20 [3] 7.74 km (7:01 / km) +151m 6:24 / km
shoes: Saucony Peregrine 7

Easy off-road up in Lanton with Dad.

Friday Aug 16, 2019 #

Note
(rest day)

Sleep, work and wedding.

Thursday Aug 15, 2019 #

Running long 1:30:15 [3] 14.9 km (6:03 / km) +260m 5:34 / km
shoes: Asics GT-1000 4 (2)

6am, pre breakfast isn't the ideal time for this but only time I have at the moment so ground it out. Hilly and offroad a fair bit. Beautiful morning.

Wednesday Aug 14, 2019 #

Running warm up/down 34:30 [3] 6.1 km (5:39 / km)
shoes: Asics GT-1000 4

Strength and Conditioning 30:00 [3]
shoes: Asics GT-1000 4

Yoga 35:00 [0]

Work busy all week as my boss is up. Great class, lots and lots of hips today which was just what I needed.

Cycling 42:01 [3] 17.03 km (2:28 / km) +131m 2:23 / km
shoes: Asics GT-1000 4

To Kirkliston, not faffing about as had to get there before starts closed then back for a final night of cleaning.

Orienteering 26:22 [4] 5.14 km (5:08 / km) +30m 4:59 / km

Inc. to start. Kirkliston (short to be more sprint relevant) as fast as my legs would carry me straight off the bike...which wasn't very fast to start with but it was a great opportunity to bike/run/bike. Great new area with tricky proper housing scheme and well planned logs legs over the burns meant it was really fun.

Cycling 41:00 [3] 17.5 km (2:21 / km) +131m 2:15 / km
shoes: Asics GT-1000 4 (2)

Planned to just cruise it home which I did to start with but this guy turned out of Dalmeny Estate ahead of me and I started to catch him down the hill. Passed him then about 5mins later he passed me again (probably as he saw I was girl) but I realised I could maybe catch him again but every time I got close he put it in and I didn't want to go crazy as was greasy and not meant to be a hard session. It stayed that way until we hit the main cycle path and just as the gradient changed before Craigleith I took my chance, he conceded and I didn't look back. Certainly made the cycle home more fun and I avoided the rain.

C • Great race report :-) 2

Tuesday Aug 13, 2019 #

Running warm up/down 30:41 [3] 5.58 km (5:30 / km) +20m 5:24 / km
shoes: Asics GT-1000 4

Inc. drills.

Running intervals 25:15 [5] 4.24 km (5:57 / km)
shoes: Asics GT-1000 4

Quality not quantity this week, another short specific session. 4x800m (3:30) @5km pace but accelerating to finish at 700m, then 600m, 500m and 400m. Each one faster than the last, I had to go around a big group on the last one which made it tough but a fun wee session and pleased I stuck to paces. Hopefully keeping some speed in the legs, before track becomes more of a focus again. Then another night of deep cleaning.

Monday Aug 12, 2019 #

Running warm up/down 34:00 [3] 6.0 km (5:40 / km)
shoes: Asics GT-1000 4

Strength and Conditioning 1:00:00 [3]
shoes: Asics GT-1000 4

Running 46:01 [3] 8.5 km (5:25 / km) +57m 5:14 / km
shoes: Asics GT-1000 4 (2)

Feeling a lot better than expected. Took me 1km or so to reallise my niggles from this morning weren't there.

Note

Massage with Rory, not a pre race flush so he really sorted my wrecked legs out which meant I was close to tears for almost the full hour. Followed by another evening of major cleaning, literally not stopping at the moment.

« Earlier | Later »