Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TimM

In the 7 days ending Mar 1, 2016:

activity	#	time	miles		km		+m
Running	13	8:23:46	59.94	(8:24)	96.46	(5:13)	1827
S&C / Core / Plyo / Flexi	3	2:30:00
Orienteering	3	1:27:45	9.67	(9:04)	15.57	(5:38)	278
Running Drills	2	13:59	1.02	(13:39)	1.65	(8:29)	2
Total	15	12:35:30	70.64		113.68		2107
[1-5]	15	12:05:30

2:27

0:00

» now

Tuesday Mar 1, 2016 #

7 AM

Running 28:45 [2] 5.79 km (4:58 / km) +45m 4:47 / km
shoes: Nike Zoom Elite 7

Easy lap of the meadows with Bashman, Villy Vrigg and one of his mates. Legs feeling pretty tired, tight and sore.

C • :( 3

5 PM

Running warm up/down 17:22 [2] 3.49 km (4:58 / km) +35m 4:44 / km
shoes: Inov-8 X-Talons 212 (5)

To DVC then the crags. Weather a little grim, back to normal Edinburgh weather then.

Running Drills warm up/down 8:59 [1] 1.15 km (7:50 / km) +2m 7:45 / km
shoes: Inov-8 X-Talons 212 (5)

Drills and strides.

Running hills 29:53 4.93 km (6:04 / km) +330m 4:32 / km
shoes: Inov-8 X-Talons 212 (5)

5 x 3mins (3mins) hills up the crags.
My first appearance at the hills session. Given how tired the legs felt this morning and the fact that I seem to be relatively weaker on hills compared to flat I was expecting to struggle big time. But was with Andy, Tam and Conor and grinded it out. Seemed to be producing a fair amount of lactic at times.

Running warm up/down 17:57 [2] 3.02 km (5:57 / km) +51m 5:29 / km
shoes: Inov-8 X-Talons 212 (5)

Nice chilled group warm down. Good chat.

Monday Feb 29, 2016 #

7 AM

S&C / Core / Plyo / Flexi 30:00 [0]

Mobility.

Running 39:47 [2] 7.82 km (5:05 / km) +53m 4:55 / km
shoes: Nike Zoom Elite 7

Standard recovery around the Meadows. Feeling ok.

5 PM

S&C / Core / Plyo / Flexi 1:00:00 [1]

Sunday Feb 28, 2016 #

10 AM

Running 40:32 8.87 km (4:34 / km) +42m 4:28 / km
shoes: Nike Zoom Elite 7

Doing Jackie's suggestion of breaking up one of the weeks long runs into a 60 minute progression type thing and a 30 minute easy. First 20 easy pace, round the meadows. Very slippy this morning. Then the next 20 harder. My legs felt quite fatigued so this was a little harder than I thought it would be and the pace wasn't very high.

Orienteering 17:10 [4] 4.14 km (4:09 / km) +14m 4:05 / km
shoes: Nike Zoom Elite 7

Then did the last 20, or just under as it turned out, as a sprint course. Did the FWTN short course from the Big Weekend (was ill). Technically I wasn't great. Kept over-running things and made a fair few sloppy errors. A common theme in my oing at the moment is changing my route choice right at the last minute. Often I change it to something worse just because the exit is slightly nicer. A bad habit I need to get out of. Felt really quite tired and couldn't really push into a sprint kind of pace.

Running warm up/down 11:16 [2] 2.14 km (5:16 / km) +28m 4:57 / km
shoes: Nike Zoom Elite 7

Legs wrecked.

4 PM

Running warm up/down 7:09 [2] 1.28 km (5:34 / km) +48m 4:41 / km
shoes: Inov-8 X-Talons 212 (5)

Bus stop to start.

Orienteering 45:07 [2] 5.74 km (7:52 / km) +176m 6:49 / km
shoes: Inov-8 X-Talons 212 (5)

Corstorphine Technical. Just jogged round the course, surprisingly nice in places. Didn't seem to be able to get into the scale. Kept overshooting things. A couple of rather large mistakes as well, struggling to comprehend why though. A lot of general sloppiness as well, struggled to keep focus.
Annoyingly had to run with bag because couldn't find anywhere to hide it, despite the fact bodies have been hidden up there relatively well.

Saturday Feb 27, 2016 #

11 AM

Running 30:42 [2] 6.25 km (4:55 / km) +110m 4:31 / km
shoes: Nike Zoom Elite 7

Easy lap of the seat, finishing at Tesco.

5 PM

Running warm up/down 11:47 [2] 2.31 km (5:06 / km) +27m 4:49 / km
shoes: Nike Zoom Elite 7

To DVC then some more.

Running 38:00 9.68 km (3:55 / km) +6m 3:55 / km
shoes: Nike Zoom Elite 7

TTTTT.
15mins (2mins), 5x1min (1min), (2min), 10min. All on the grass on the meadows. Tam and I seemed to be running equal the whole time which was nice (contrary to what the garmins say). Good evening for it; no wind, clear skies, decent temperature. Quite enjoyed it and felt comfortable for the whole session.

Running warm up/down 15:34 [2] 2.8 km (5:33 / km)
shoes: Nike Zoom Elite 7

Rest of the lap then home. Feels like its been a long time since putting in some solid training.

Running Drills warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: Nike Zoom Elite 7

Friday Feb 26, 2016 #

4 PM

Running 1:47:53 [2] 15.83 km (6:49 / km) +932m 5:16 / km
shoes: Inov-8 X-Talons 212 (5)

Long run in the Pentlands with Carcrash, Hakon and Stanny. From Flotterstone up Turnhouse, Carnethy, Scald Law, East and West Kip and then down and kind of up a hill but not really. Nice time of day to run and weather was beaut. Had a fair bit of terrain as well. Good fun.

Thursday Feb 25, 2016 #

7 AM

S&C / Core / Plyo / Flexi 1:00:00 [1]

8 AM

Running 15:49 [2] 3.33 km (4:45 / km) +35m 4:31 / km
shoes: Nike Zoom Elite 7

To KB.

11 AM

Running 15:42 [2] 3.47 km (4:31 / km) +28m 4:21 / km
shoes: Nike Zoom Elite 7

From KB.

7 PM

Running warm up/down 15:16 [2] 2.88 km (5:18 / km) +37m 4:58 / km
shoes: Nike Zoom Elite 7

To DVC then the start.

Orienteering 9:59 [4] 2.36 km (4:14 / km) +29m 3:59 / km
shoes: Nike Zoom Elite 7

Brutus, Chicken, Callum, Hakon and I did the session that we only did half of a while back.
Started off with the course. We mass started and the pace was pretty brutal. This also meant I was either on the edge or past the edge the entire time. Most of the time everything held up well although it didn't feel too good. Then to 5 Dan took it up a notch and I was just trying to hold on. Overshot the alley but realised pretty soon. The real issue was not reading the description so technically mp'd. Still in the red zone, took the wrong route to 6 but executed fine. Spent the rest just behind Stanny, relying on slightly more smooth nav to keep the gap small. Got completely putsprinted at the end. A lot of fun.
Struggling to analyse my sprint technique at the moment. In some ways it seems ok but there were a lot of times tonight when it was breaking down.

Running 3:29 [2] 0.63 km (5:34 / km)
shoes: Nike Zoom Elite 7

Back to Waverley.

Orienteering 15:29 [4] 3.34 km (4:38 / km) +60m 4:16 / km
shoes: Nike Zoom Elite 7

Did the corridor backwards, started with Dan. Missed the first alley, then a grind up the steps. For the first half I was always one step ahead which was good. Always knew what was about to happen. Thins started to degrade when catching a couple of the others. Started losing track of where I was and therefore where I should be going. Got back on it but then read the entrance to Drummond Street wrong and ran up an alley. So again, some good stuff but not entirely confident in technique right now. A lot of trainings to do though so should get better.
Slower than last time but that way round was net downhill and hadn't run one before.

Running warm up/down 11:36 [2] 2.13 km (5:27 / km) +18m 5:14 / km
shoes: Nike Zoom Elite 7

To the meadows and back.

Wednesday Feb 24, 2016 #

2 PM

Running 29:00 [3] 6.5 km (4:28 / km)
shoes: Nike Zoom Elite 7

5 PM

Running 16:17 [2] 3.3 km (4:56 / km) +4m 4:55 / km
shoes: Nike Zoom Elite 7

« Earlier | Later »