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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: A smith

In the 7 days ending Sep 24, 2017:

activity # timemileskm+m
  Running8 8:58:38 70.09(7:41) 112.79(4:47) 2013
  Turbo3 1:54:02
  Total11 10:52:40 70.09 112.79 2013
  [1-5]11 10:41:31
averages - weight:76.5kg

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Sunday Sep 24, 2017 #

Note

Back on AP for now. Brief recap of the past 2 years:
Really good end of 2015 after JWOC, fittest I've ever been in November and ran some really good sessions. Think I underperformed a bit at XC Blues Varsity in December given this, possibly a bit burnt out and left my best running in Uni Parks. Picked up an irritating hip niggle when I started racing again in January, and spent most of 2016 struggling to string together consistent training, albeit with some brief spells of form for BUCS XC B-race team medal, and a 9:19 3k s/c at Athletics Blues Varsity. Exams took a lot out of me and disappointing results at WUOC 2016 followed. Start of 2016 XC training kept on getting set back by various niggles/injuries, including hip/glute pain and runner's knee (right side). Possibly forced it a bit trying to get back for MK Cross Challenge and stress fractured (second metatarsal, left foot) in my first decent session in November. Self-deluded/misdiagnosed and ran Cross Challenge anyway, which was humbling and left me unable to walk. Took 3 months off running, then a very slow build up from Feb onwards, only really running properly by May. Didn't bother trying to race and have built up slowly. Only 2017 orienteering of note was thoroughly embarassing myself at Euromeeting.
However, seem now to be almost injury free and able to handle back to back 60-70mpw, and to have lost most of my injury weight. Goal now is Varsity XC. We'll see. There have been better comeback stories.
1 PM

Running long 2:11:37 intensity: (25 @0) + (13:42 @1) + (1:47:31 @2) + (9:59 @3) 16.29 mi (8:05 / mi) +604m 7:15 / mi
ahr:143 max:163

Round Sheffield Walk. Very ploddy to start, and in the middle, and at the end. New shoes, soles getting quite hot and sore on the downhills. Legs tiring throughout but energy levels surprisingly good.

Saturday Sep 23, 2017 #

2 PM

Running warm up/down 17:21 intensity: (27 @0) + (1:34 @1) + (15:13 @2) + (7 @3) 2.11 mi (8:13 / mi) +63m 7:31 / mi
ahr:139 max:154

Up to King Ecgbert's playing fields and laps, very slow and not feeling very up for the session.

Running intervals 32:00 intensity: (9 @0) + (7 @1) + (4:01 @2) + (11:52 @3) + (15:51 @4) 8.48 km (3:46 / km) +88m 3:35 / km
ahr:163 max:175

8*3mins(1min). First session this year in spikes. For shoes I stress fractured in, they're growing on me quite a lot. Session ok, hurt less than I expected but paces a lot slower than I'd have liked. Recoveries too short to really bury myself in the reps.

Running 1:44 intensity: (12 @1) + (13 @2) + (57 @3) + (22 @4) 0.58 km (2:59 / km)
ahr:158 max:171

Gave myself decent recovery, then did a full lap hard to prove to myself my legs do remember how to run sub 5min/miling. Which they do, so that's nice. Just need to wait for rest of the body to catch up.

Running 6:10 intensity: (3:12 @1) + (1:56 @2) + (1:02 @3) 0.84 km (7:19 / km) +4m 7:09 / km
ahr:137 max:164

6*10sec strides with walkback recovery, very slightly uphill.

Running warm up/down 19:48 intensity: (30 @0) + (14:21 @1) + (4:57 @2) 2.18 mi (9:04 / mi) +22m 8:47 / mi
ahr:131 max:141

Laps and home.

Friday Sep 22, 2017 #

10 AM

Turbo 36:01 intensity: (1:50 @0) + (5:57 @1) + (27:41 @2) + (33 @3)
ahr:141 max:153 weight:76.5kg

Easy spinning. Still quite sweaty. Also weighed myself straight after and was the lightest I've been for a long time. Obviously slightly kidding myself weighing myself without breakfast and very dehydrated, but still a lot less than my 83kg peak when injured. Was 73-74kg at JWOC 2015 so think I'm still a little above my ideal racing weight, but back in the right ball park, which is nice. Being lean is cold.
6 PM

Running 37:33 intensity: (19 @0) + (9 @1) + (12:33 @2) + (20:09 @3) + (3:28 @4) + (55 @5) 8.34 km (4:30 / km) +52m 4:22 / km
ahr:156 max:191

Flattish road loop down to Millhouses and back. Ankle sending lots of interesting signals (well, not that interesting) but basically fine. Hitting the heart rate I was aiming for on turbo tempo reps last night without trying. Don't really understand heart rate. Heart rate too high means illness. Heart rate too low means fatigue. Not sure what both means. Think I will have an easy day soon and hope that fixes it.

Thursday Sep 21, 2017 #

11 AM

Running 40:41 intensity: (36 @0) + (5:52 @1) + (31:35 @2) + (2:38 @3) 5.06 mi (8:02 / mi) +145m 7:23 / mi
ahr:142 max:158

Standard lap of Ecclesall. Managed to roll my ankle on a wide well surface path I have run on hundreds of time after 50 miles of injury free Lake District running this week. Ah well. Stopped for a few minutes, then jogged back. Not actually that bad but on my right ankle which I have rolled quite a few times before. Will replace next two runs with turbo.
8 PM

Turbo 45:01 intensity: (3:51 @0) + (9:59 @1) + (10:15 @2) + (19:50 @3) + (1:06 @4)
ahr:145 max:169

11 mins WU, 4*5mins(1min), 11 mins WD. This hurt a lot, and really struggled to get my heart rate up. Very sweaty.

Wednesday Sep 20, 2017 #

3 PM

Running 1:21:11 intensity: (31 @0) + (5:40 @1) + (1:00:24 @2) + (14:36 @3) 10.56 mi (7:41 / mi) +274m 7:07 / mi
ahr:146 max:160

Playing fields loop in Ecclesall, then standard lap, then Hutcliffe Woods and Millhouses. Not feeling amazing but quite a low effort 10 miler.

Tuesday Sep 19, 2017 #

9 AM

Running warm up/down 19:51 intensity: (35 @0) + (3:52 @1) + (12:31 @2) + (2:53 @3) 2.49 mi (7:58 / mi) +51m 7:29 / mi
ahr:141 max:163

Jogging on the old railway line in Keswick. Floods have washed away some bridges since two years ago, so only 1.5 miles of trail left. Irritatingly the hilly 1.5 miles. Hip hurting a bit. Possibly just the shorts. There is a chance that buying lycra shorts two sizes too small is not a low budget alternative to compression shorts. Live and learn.

Running tempo 31:33 intensity: (11 @0) + (2:01 @1) + (4:00 @2) + (9:17 @3) + (16:04 @4) 7.89 km (4:00 / km) +91m 3:47 / km
ahr:162 max:177

10mins (3mins), 5mins (2mins), 2*3mins (1.5mins), 3*20s(40s). Tried to progress through the session, legs not feeling fresh and paces not great on paper/computer screen. But managed to sit on Noah and share some of the work, so definitely progress from Morzine.

Running warm up/down 19:06 intensity: (25 @0) + (8:15 @1) + (10:26 @2) 3.51 km (5:27 / km) +49m 5:05 / km
ahr:135 max:145

Jogged back to the cars with Noah and D Money for emotional goodbyes, then back with Robbie, then went looking for Jack, MC and Ollie (success), then back to the station.
6 PM

Turbo 33:00 intensity: (58 @0) + (7:51 @1) + (24:11 @2)
ahr:139 max:147

Straight on the turbo when I got back. Some singalong Luuk Metselaar.

Monday Sep 18, 2017 #

10 AM

Running 56:13 intensity: (22 @0) + (3:01 @1) + (23:26 @2) + (28:22 @3) + (1:02 @4) 7.07 mi (7:57 / mi) +398m 6:46 / mi
ahr:152 max:169

Two loops at Grizedale. Chased Paulin up the climb on the first loop because he was showing off. Then second loop with the boys who could descend.
5 PM

Running 43:50 [2] 9.49 km (4:37 / km) +171m 4:14 / km

Lap of Rydal Water and Grasmere with MC. Missed this, good chat. Also decided I like high mileage Mondays for chasing a total.

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