Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TimM

In the 7 days ending Mar 5, 2017:

activity	#	time	miles		km		+m
Running	13	9:30:00	69.14	(8:15)	111.26	(5:07)	1899
S&C / Core / Plyo / Flexi	3	2:30:00
Orienteering	1	22:10	3.37	(6:35)	5.42	(4:05)	23
Running Drills	3	20:22	1.01	(20:10)	1.63	(12:32)	9
Total	14	12:42:32	73.52		118.31		1930

2:48

0:00

» now

Sunday Mar 5, 2017 #

8 AM

Running 2:02:20 [2] 21.0 km (5:50 / km) +589m 5:07 / km
shoes: Inov-8 X-Talons 212 (5)

Pre brekkie out to the Pentlands and back. Feeling yesterday's track so very plodding from the off. Had an early encounter with the largest, most aggressive "harmless puppy" I've ever come across. Some nice trails before heading over the bypass and up through the ski pass. Instead of taking the skyline route I headed up a disgustingly steep path before coming down to the other bridge and back. Getting a bit hungry towards the end but the thought of another glorious bowl of podge was a good enough reason to keep going.

Saturday Mar 4, 2017 #

8 AM

Running 37:24 [2] 7.1 km (5:16 / km) +199m 4:37 / km
shoes: Inov-8 X-Talons 212 (5)

Pre brekkie with Ali on the Seat. Crags and then round, misty, rainy and windy but really nice once I'd woken up.

3 PM

Running warm up/down 17:39 [2] 3.75 km (4:42 / km) +19m 4:35 / km
shoes: Nike Zoom Elite 7 (2)

To Meadowbank.

Running Drills warm up/down 7:07 [1] 0.81 km (8:47 / km) +2m 8:40 / km
shoes: Nike Zoom Elite 7 (2)

Running 49:26 9.5 km (5:12 / km) +1m 5:12 / km
shoes: Nike Zoom Elite 7 (2)

Track session with Carcas, Jack and Ali. Snuck on and had the place to ourselves and a weird guy taking photos - very nice.

3 x (2x600 (90secs), 3x300 (70secs)) with 6/7 mins in between sets. First set went by soon enough and felt reasonable. Harder in the second made worse by dodgy stomach but had a pit stop before the third and got through. Didn't struggle that much mentally, just trying to hang on to the others (particularly on 6's). A few more sessions like these and the sharpness will come. Conditions better than expected, just some puddles on the track. On the first 6 of the last set breathing felt very strange - felt like airways were getting quite tight. Definitely felt more limited by leg speed than anything else but that will come.

Running warm up/down 23:01 [2] 3.98 km (5:47 / km) +59m 5:23 / km
shoes: Nike Zoom Elite 7 (2)

Crawl home via Sainsbury's.

Friday Mar 3, 2017 #

6 PM

Running 28:27 [2] 6.14 km (4:38 / km) +135m 4:11 / km
shoes: Nike Zoom Elite 7 (2)

Seeing as I'm having a low mileage week the thought of going out for such a short run didn't appeal on the cold walk back from Sainsbury's and it didn't get much better during the pre run faffage. Got out though and was actually quite enjoyable. Just 3k out, 3k back.

Thursday Mar 2, 2017 #

6 AM

Running 22:43 [2] 4.86 km (4:41 / km) +25m 4:34 / km
shoes: Nike Zoom Elite 7 (2)

Pre gym small lap. Feeling tired so glad I went shorter than usual. Cold but nice morning.

7 AM

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

Good session.

8 AM

Running 8:48 [2] 2.12 km (4:09 / km) +15m 4:01 / km
shoes: Nike Zoom Elite 7 (2)

Home

6 PM

Running 20:52 [2] 4.19 km (4:59 / km) +80m 4:33 / km
shoes: Nike Zoom Elite 7 (2)

To grace mount with the guys. Cold, legs heavy.

Running Drills 3:08 [1] 0.28 km (11:11 / km) +5m 10:17 / km
shoes: Nike Zoom Elite 7 (2)

Just to try and wake up the legs.

Orienteering 22:10 [4] 5.42 km (4:05 / km) +23m 4:00 / km
shoes: Nike Zoom Elite 7 (2)

FWTN.
Took a while to get into this both physically and mentally. Some bad orienteering in the first half, too many map checks without actually taking any information in meant I started going the wrong way, kept hesitating badly etc so consciously made sure every map look was worthwhile. Then started to improve and started to move the pace up a little. Got caught out by old map stuff but hey ho.
Also made the effort to accelerate hard out of controls, corners etc.

Running 8:00 1.35 km (5:56 / km) +1m 5:55 / km
shoes: Nike Zoom Elite 7 (2)

5 slightly uphill sprints with Jack to get the legs turning over a little.

Running warm up/down 22:48 [2] 4.47 km (5:06 / km) +18m 5:00 / km
shoes: Nike Zoom Elite 7 (2)

Home, tired.

Wednesday Mar 1, 2017 #

2 PM

Running 1:30:20 [2] 18.85 km (4:47 / km) +380m 4:21 / km
shoes: Inov-8 X-Talons 212 (5)

Long BnB mainly with Will and Jack. Felt exhasuted when got back from lectures so thought this might be a struggle but actually feeling alright. Still stuck with the plan of just 90 though. Nice day.

Tuesday Feb 28, 2017 #

7 AM

Running 28:05 [2] 6.0 km (4:41 / km) +137m 4:12 / km
shoes: Nike Zoom Elite 7 (2)

Standard Tuesday morning with Ali. Pentlands looking nice.

S&C / Core / Plyo / Flexi 30:00 [1]

6 PM

Running 14:50 [2] 3.07 km (4:50 / km) +35m 4:34 / km
shoes: Inov-8 X-Talons 212 (5)

Running Drills warm up/down 10:07 [1] 0.54 km (18:55 / km) +2m 18:39 / km

Running warm up/down 20:31 [2] 3.89 km (5:16 / km) +51m 4:57 / km
shoes: Inov-8 X-Talons 212 (5)

Setting a new pb for drop out time in a session. Legs feeling absolutely awful in the drills and head wasn't really in it so bailed and went home. No need to push it at the moment, training going as well as I could hope so I'll take the extra recovery without too much annoyance.

Monday Feb 27, 2017 #

8 AM

Running 37:39 [2] 7.44 km (5:04 / km) +139m 4:38 / km
shoes: Nike Zoom Elite 7 (2)

Easy lap of the seat. Purposefully less than usual to try and freshen up the legs a little.

5 PM

Running 7:54 [2] 1.75 km (4:31 / km) +17m 4:19 / km
shoes: Nike Zoom Elite 7 (2)

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

Found it quite tough today, a combination of not doing it last week and tired legs. Got it done though.

7 PM

Running 9:13 [2] 1.82 km (5:04 / km)
shoes: Nike Zoom Elite 7 (2)

« Earlier | Later »