Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rob s

In the 7 days ending Apr 28, 2013:

activity	#	time	miles		km		+m
Trail running	7	6:04:10	53.16	(6:51)	85.55	(4:15)	1090
Cycling	2	3:10:00
Hill running	2	2:34:43	17.3	(8:57)	27.84	(5:33)	1320
Road running	3	1:32:11	15.25	(6:03)	24.54	(3:45)	190
Total	11	13:21:04	85.71		137.94		2600

3:18

0:00

» now

Sunday Apr 28, 2013 #

11 AM

Trail running warm up/down 16:00 [2] 2.0 mi (8:00 / mi)

Feeling a bit stiff and sore after yesterday. Mostly in the quads from the fast descent. After a bit of running things began to stretch out

Trail running race 1:29:32 [4] 14.79 mi (6:03 / mi) +290m 5:42 / mi

Balmoral trail race. Was hoping to enjoy the race and not run too hard; but I wanted to retain the title. Luckily the next fastest guy also raced the 10k so wasn't pushing too much either. I got in to a nice rhythm and stretched out a small gap after 5 miles then maintained it. Really enjoyed the route. The time was 8 minutes slower than last year when Murray pushed me all the way. It did feel very easy though

7 PM

Cycling 1:10:00 [2]

On the mountain bike through shooting greens. Freezing cold

Saturday Apr 27, 2013 #

2 PM

Trail running warm up/down 18:00 [2] 2.5 mi (7:12 / mi) +20m 7:02 / mi

Warm up run through the Balmoral grounds.

Road running race 31:17 [5] 6.25 mi (5:00 / mi) +120m 4:43 / mi

Balmoral 10k. Another good hard race. Battled out the first two flat miles with Scott McDonald and Andrew Douglas. Andrew dropped back on the hill but Scott was really pushing it. Legs were full of lactic by the top but I managed to get back to speed on the flat ground slightly sooner than Scott. He was just behind until the downhill bit then I managed to pull away a bit more. Held the lead on the flat miles to win by 23s. Had to speed up on the home straight to make sure I got inside the old record, broke it by 5s which was good. Felt pretty dead by the end. Nice to win this race at last!
Mile spilts were; 4.55, 5.12, 5.46, 4.40, 4.44, 4.51

C • good job mate, flying! maki... 3

Friday Apr 26, 2013 #

6 AM

Trail running 50:23 [2] 7.03 mi (7:10 / mi) +120m 6:48 / mi

Nice loop round Brathens and the golf course. Cold but sunny and dry. Didn't push it

5 PM

Trail running 28:50 [3] 3.19 mi (9:02 / mi) +70m 8:28 / mi

Easy run through the woods and Burnett park with my brother and his girlfriend. Did some strides at the end.

Thursday Apr 25, 2013 #

12 PM

Hill running 1:15:53 [3] 8.41 mi (9:01 / mi) +620m 7:20 / mi

Scolty, Goauch, Scolty. Ended up starting late after trying to finish off some work. Was quite hungry.

Road running intervals 4:40 [5] 1.07 mi (4:22 / mi)

8 x 35 seconds, 80 second recovery jog. Used the Blackhall road at the bottom of Scolty. Legs were moving pretty well.

Road running warm up/down 10:40 [1] 1.1 mi (9:42 / mi)

Recovery jog

Wednesday Apr 24, 2013 #

11 AM

Hill running 1:18:50 [3] 8.89 mi (8:52 / mi) +700m 7:07 / mi

4 times up Scolty. Climbing well and no sign of any quad pain.

5 PM

Cycling (Road bike) 2:00:00 [3]

From Banchory out through the back roads to the Cairn o' mount road then up to the summit and back the same way. Really good workout. Climbed well on the way out but the short steep hills on the way home were very tough, had ran out of energy by then. Pretty warm sunny conditions and only a light wind

Tuesday Apr 23, 2013 #

7 AM

Trail running 41:07 [3] 5.8 mi (7:05 / mi) +160m 6:32 / mi

From Kingswells to Craibstone over Brimmond. Feeling really good this morning. Dry paths which was nice for a change

1 PM

Road running 45:34 [3] 6.83 mi (6:40 / mi) +70m 6:28 / mi

From college to Dyce through all the industrial estates then on to the old railway path, the Buchan way. Back the same way after session. Never been here before. The path goes for over 20 miles away from traffic and it seems to be really quiet. Might be good for the occasional fast run or session

Trail running intervals 22:50 [5] 4.45 mi (5:08 / mi) +50m 4:57 / mi

2 x 1mile, 4 x 1km. 1 min recovery. Legs felt quick but pretty limited by the wind again, almost got blown in to the River Don when crossing one of the bridges! Had the wind behind for the 2 x 1 mile then turned back in to it for the 4 x 1km. Still warm, dry and sunny

Monday Apr 22, 2013 #

5 PM

Trail running 1:37:28 [3] 13.4 mi (7:16 / mi) +380m 6:41 / mi

From Craibstone to Culter over Elrick hill, Brimmond hill and Kingshill wood. Took a shorter route by going through Westfield Estate which was good. Some fairly impressive mansions up there! Had never been there before so got a bit confused with directions. Legs feeling good enough. Was carrying a backpack so the uphills were harder than normal

« Earlier | Later »