Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TimM

In the 7 days ending Mar 10, 2017:

activity	#	time	miles		km		+m
Running	14	9:58:19	70.09	(8:32)	112.81	(5:18)	2120
S&C / Core / Plyo / Flexi	3	2:00:00
Orienteering	1	27:07	3.98	(6:49)	6.4	(4:14)	52
Cross Training	1	20:00
Running Drills	2	14:40	0.84	(17:24)	1.36	(10:49)	5
Total	15	13:00:06	74.91		120.56		2177

2:55

0:00

» now

Friday Mar 10, 2017 #

Note

Went to bed with a bit of a sore throat, woke with headache / sore throat / bunged up. Not too bad but enough to at least postpone run until tonight. This is definitely due to standing outside all afternoon in a practical doing not a lot more than getting cold. Very frustrating.

C • Practical 2

5 PM

Running 25:23 [2] 5.11 km (4:58 / km) +26m 4:51 / km
shoes: Nike Zoom Elite 7 (2)

Overdosing on fruit throughout the day meant I was feeling tired but ok when I got back from uni. Took bloody ages to get out the door but had left my laptop charger in the depths of the JCMB and it needed rescuing. Successful mission despite the buildings best attempts to lock me out.
Feeling tired so absolute minimal tonight.

Thursday Mar 9, 2017 #

6 AM

Running 9:14 [2] 1.78 km (5:11 / km) +22m 4:53 / km
shoes: Nike Zoom Elite 7 (2)

To gym.

7 AM

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

8 AM

Running 15:13 [2] 2.92 km (5:12 / km) +22m 5:01 / km
shoes: Nike Zoom Elite 7 (2)

Little loop between gym and Beth's testing.

Cross Training 20:00 [1]

9 AM

Running 11:04 [2] 2.09 km (5:17 / km) +37m 4:51 / km
shoes: Nike Zoom Elite 7 (2)

Home nice day, looking forward to ridgepodge.

5 PM

Running warm up/down 8:57 [2] 1.77 km (5:03 / km) +24m 4:44 / km
shoes: Salomon S-Lab Sense Ultra 3

Jogging around with Ali.

Running 32 [2] 0.1 km (5:23 / km)
shoes: Salomon S-Lab Sense Ultra 3

Orienteering 27:07 [4] 6.4 km (4:14 / km) +52m 4:04 / km
shoes: Salomon S-Lab Sense Ultra 3

4 sprintervals kindly planned by Tam. Focus not quite there. Struggled to see the good routes in Pollock and be decisive. Improved a bit on the second but struggled for intensity on the third. Mass start on the fourth helped but still didn't feel like I had a good enough picture of the options available. Execution also felt a little stop start. Final moan: wasn't in that mindset where you're really pushing hard out of corners etc.

Running 10:52 [2] 1.74 km (6:14 / km) +6m 6:08 / km
shoes: Salomon S-Lab Sense Ultra 3

Four short efforts.

Running 12:21 [2] 1.99 km (6:13 / km) +45m 5:35 / km
shoes: Salomon S-Lab Sense Ultra 3

Home.

Wednesday Mar 8, 2017 #

2 PM

Running 1:49:52 [2] 21.93 km (5:01 / km) +369m 4:37 / km
shoes: Inov-8 X-Talons 212 (5)

Did a lap before the long run then another with the others before Ali and I headed off for a decent b&b run. Very pleasant apart from a little storm towards the end. Legs felt tired to begin with but improved nicely.

Tuesday Mar 7, 2017 #

7 AM

Running 29:08 [2] 6.13 km (4:45 / km) +129m 4:18 / km
shoes: Nike Zoom Elite 7 (2)

Standard lap of the seat pre drills with Ali.

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

1 PM

Running 16:12 [2] 3.27 km (4:57 / km) +34m 4:42 / km
shoes: Inov-8 X-Talons 212 (5)

To the crags with a brief encounter with the skunk.

Running Drills 7:33 [1] 0.55 km (13:50 / km) +3m 13:28 / km
shoes: Inov-8 X-Talons 212 (5)

Running 33:00 5.37 km (6:08 / km) +424m 4:24 / km
shoes: Inov-8 X-Talons 212 (5)

Did the hills early to be able to go to the carnethy talk later. Meant that all I had to eat or drink before this was a smoothie after drills and an energy bar just before. Really wasn't looking forward to it but the first three went by quite quickly. Died a bit on fifth and sixth but mostly ok. Pleased to get it done.

Running warm up/down 16:22 [2] 2.86 km (5:44 / km) +48m 5:17 / km
shoes: Inov-8 X-Talons 212 (5)

Home.

Monday Mar 6, 2017 #

9 AM

Running 33:24 [2] 6.67 km (5:01 / km) +47m 4:50 / km
shoes: Nike Zoom Elite 7 (2)

5 PM

Running 8:25 [2] 2.02 km (4:10 / km) +21m 3:57 / km
shoes: Nike Lunaracer+ 3

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

7 PM

Running 8:30 [2] 1.72 km (4:57 / km)
shoes: Nike Lunaracer+ 3

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.

« Earlier | Later »