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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Thumper

In the 7 days ending Oct 15, 2016:

activity # timemileskm+ft
  Running9 7:39:46 66.3(6:56) 106.7(4:19)
  Total9 7:39:46 66.3(6:56) 106.7(4:19)

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Saturday Oct 15, 2016 #

8 AM

Running 1:08:23 [3] 9.6 mi (7:07 / mi)

Morning able to Linacre and back.

Ok from the XC session but frustrated at this neural problem returning.

Got away with a hangover but really need to knock the casual drinking, don't feel in training mode yet, bit fed up of being niggly and a bit fed up of work…

Got to go dry from Monday!!
4 PM

Running 27:39 [3] 4.0 mi (6:55 / mi)

Gorgeous potter around Wintersett reservoir at my folks.

stunning afternoon.

Niggly!! More beer tonight (twat)

Friday Oct 14, 2016 #

6 AM

Running 35:55 [3] 5.0 mi (7:11 / mi)

Been trialling a new shift pattern at work and today was the first time I would double day with it. Shift starts at 7am.

Not ideal for training, but does allow an opportunity to train in the light on the days where I start and ultimately finish early.

Achey and sore and a bit worried about the neural issues that won't bugger off.
4 PM

Running intervals 50:23 [5] 8.0 mi (6:18 / mi)

Session back on the mud- great to be back. I bloody love XC.

Unfortunately depite my issues all completely disappearing on Tuesday my back has tightened causing glut/hamstring/calf pain. Not ideal.

Not really sure how to approach it but for now I'm gonna keep running. Sessio at Holmebrook of 10 mins mara pace, 12 x 400m/1min, 10 mins mara.

Decided that the marathon pace stuff got me in good shape for mountain and marathons (maybe) so I now plan to use it for XC. Last year I played safe and didn't train on the mud, with the main motivation being to survive the season.

This year I want to train specifically for XC all winter so I will try and train on mud once a week.

I'm also going to be strict with training, so its tuesday track, friday XC Sunday LR with marathon or low end threshold efforts. Everything in between is easy.

This session was good, not great paces, but i popped in the warm down so hopefully did some good!

Tempo and rep HR about 158

Running warm up/down 30:23 [3] 4.25 mi (7:09 / mi)

Thursday Oct 13, 2016 #

Running 1:05:37 [3] 9.15 mi (7:10 / mi)

HFW after a long and frightening meeting in Barnsley.

Was expecting it to darken so took the head torch, but got away with it.

Pretty concerned about meeting killer clowns and other such knob heads in the woods when it gets dark…but can't face a winter of my winter road loops, they're so shit!

Wednesday Oct 12, 2016 #

7 AM

Running 28:48 [3] 4.0 mi (7:12 / mi)

4 PM

Running 1:05:04 [3] 9.15 mi (7:07 / mi)


Still got that visceral unfit pain throughout my body, but perversely, I kind of like it. Looking forward to things clicking though

Tuesday Oct 11, 2016 #

7 AM

Running 29:04 [3] 4.05 mi (7:11 / mi)

Morning plod to the lake.

Nearly didn't bother using the mantra of (I might as well ease back in)

But I decided to get out of bed and do it.

Cant really remember it, was half asleep, but I enjoyed it
6 PM

Running intervals 27:10 [5] 5.1 mi (5:20 / mi)

Track is back…can't remember the last time I ran there!

5 x 1600/ 65ish secs.

Nipped for a pee and turned round to find the group had done one, so first rep wasn't ideal!

From there it was a case of survival. HR pretty high wish shows a loss of fitness and hopeful and associated evidence of being sufficiently well rested. Still can't believe how much fitness has gone in a short space of time, but I find it re-assuring tbh that hopefully I'm ready to crack on again.

Back a bit tight but all other issues good. Looking forward to getting back in the swing of things.

4.59(161), 5.02 (166), 5.02 (165), 5.06 (165), 5.08 (165)

Running warm up/down 31:20 [3] 4.0 mi (7:50 / mi)

Monday Oct 10, 2016 #

(rest day)

Planned rest day

Sunday Oct 9, 2016 #

(rest day)

Was hoping to get a longish run in today, but felt shattered after an early start helping set up and then massaging at Bud's Bash.

Technically I'm still in my break so decided to rest.

I was all set for not "attackpointing" any more as I find myself wasting time reading AP and strava each evening. But having used it to have a look at where things have gone right and wrong, over the past 18 months, while planning my next assault- I decided to stick with it as it is a fab training tool.

Next week is pretty unstructured as I try to get the legs used to double days and my body/mind used to my new shift pattern at work; which involves 2 7am starts and will make double days tricky

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