Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bendover

In the 7 days ending Feb 24, 2013:

activity	#	time	miles		km		+m
cycling	11	6:06:45	90.01	(4:04)	144.85	(2:32)	222
trail running	4	2:54:56	22.14	(7:54)	35.63	(4:55)	24
Orienteering	1	1:53:58	12.18	(9:21)	19.6	(5:49)	125
Total	14	10:55:39	124.32	(5:16)	200.08	(3:17)	371

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Sunday Feb 24, 2013 #

8 AM

cycling 15:46 [2] 3.64 mi (4:20 / mi) +2m 4:19 / mi
shoes: Fuji Track Bike

10 AM

Orienteering 1:53:58 [3] 12.18 mi (9:21 / mi) +125m 9:04 / mi
shoes: Asics GT-2170 #2

went out to Burnham Beaches, got a lift off Paul and Dorte. Didn't think i had an entry so plan was to run long in different terrain, simply because I'm finding it hard to get motivated for running from home right now.

so didn't take any orienteering kit with me, and of course immediately got offered someone else's run on the black course. decided to do it because why not? ran in trainers and without a compass, had to hire an SI card. ran ok, had a few wobbles in the middle of the course where i just ran in slightly the wrong direction out of controls, cost a few minutes i think. otherwise navigated pretty good, although was sometimes choosing deliberately shit routes to avoid the bigger marshes, and sometimes to run on paths and roads.

time orienteering was 93 mins, logged time includes a warm up with Dan and a short warm down with Paul - wanted to do more of a warm down but trainers had rubbed quite badly and could feel blisters developing on both feet.

nice to be orienteering for the second weekend in a row, but yet again another sunday where I've not smashed out a good distance long run.

trail running 4:35 [2] 0.46 mi (9:58 / mi) +1m 9:54 / mi
shoes: Asics GT-2170 #2

3 PM

cycling 15:42 [2] 3.7 mi (4:14 / mi) +5m 4:13 / mi
shoes: Fuji Track Bike

Saturday Feb 23, 2013 #

8 AM

trail running warm up/down 18:11 [2] 1.91 mi (9:32 / mi) +3m 9:29 / mi
shoes: Asics DS Trainer 17

trail running race 17:38 [5] 3.13 mi (5:38 / mi) +2m 5:37 / mi
shoes: Asics DS Trainer 17

towed from the front by the fastest chick, chased from behind by the gingerbread man to a seasons best 17.38. getting better.

brutally cold, a little bit windy and a breath of snow in the air. that's lifted the spirits!

C • Good work son 4

trail running warm up/down 26:38 [2] 3.06 mi (8:43 / mi)
shoes: Asics DS Trainer 17

Friday Feb 22, 2013 #

8 AM

cycling 30:57 [2] 6.72 mi (4:36 / mi) +25m 4:33 / mi
shoes: Condor Fratello

5 PM

cycling 1:12:32 [3] 17.84 mi (4:04 / mi) +23m 4:03 / mi
shoes: Condor Fratello

Thursday Feb 21, 2013 #

Note
(rest day)

I've got an exhibition launch in town tonight so this feels like an appropriate day to throw in a total rest day - no cycling either. I hope it has the desired effect, feel like this is well timed. Would like to smash out a good parkrun on Saturday, and a decent long run on Sunday.

Wednesday Feb 20, 2013 #

Note

hoping to take austrianmike's entry for the Roding Valley Half on 3rd march. plan would be to run it at marathon pace (6.40/mile) then add distance at the end to make it a 20miler.

C • I'm in 3

9 AM

cycling 31:11 [2] 7.2 mi (4:20 / mi) +26m 4:17 / mi
shoes: Condor Fratello

6 PM

cycling 29:39 [2] 7.3 mi (4:04 / mi) +3m 4:03 / mi
shoes: Condor Fratello

8 PM

trail running 58:08 [3] 7.34 mi (7:55 / mi) +5m 7:54 / mi
shoes: Asics GT-2170 #1

was kind of dreading tonights run after last nights niggle-fest, but it went a lot better.

i decided to run out from home into Bushy Park and run local, the idea being that i could pretty easily head home after a mile if things weren't feeling great. i was running with the Marathon Talk podcast on this evening, and after 5 minutes my phone rang; in the past i would have just let it ring out, but my new running headphones have a built in microphone, so i was able to have a good long chat with my sister while churning out 7.30 miles. kind of cool! eventually i got out of breath, so i ended the call and by this time i was 3 miles in and up near Hampton Court, so I ran the riverside down to Kingston and then back home through Bushy Park. This was a little bit of a fartlek, but i didn't throw in any major efforts.

So just over 7 miles, but quite a pleasing run as my niggles were a lot better than yesterday, although my right achilles is still a bit sore. when I foam rolled earlier today i could feel a big knot in my right calf, so this is probably part of the problem. more foam rolling tonight before bed i think!

Tuesday Feb 19, 2013 #

8 AM

cycling 29:36 [2] 7.28 mi (4:04 / mi) +28m 4:01 / mi
shoes: BeOne Diablo Comp 2012

8 PM

cycling 26:49 [2] 6.99 mi (3:50 / mi) +4m 3:50 / mi
shoes: BeOne Diablo Comp 2012

trail running 49:46 [3] 6.24 mi (7:59 / mi) +13m 7:55 / mi
shoes: Asics GT-2170 #2

working long hours at the moment, didn't get out of the front door until just before 9pm. in my head wanted to do 10-12miles, but after 2 miles started to feel super niggly, particularly in my right achilles.

cut it off at 6 miles, went home and foam rolled.

need to do leg strengthening work as a matter of urgency.

slightly worried that i've not at any point really achieved target mileage during this marathon training block. hoping that the cycling will fill the gap a little bit.

crucial that over the next few weekends i nail the long runs, just for my confidence that i have the distance in my legs.

Monday Feb 18, 2013 #

8 AM

cycling 29:23 [2] 7.18 mi (4:06 / mi) +26m 4:03 / mi
shoes: BeOne Diablo Comp 2012

5 PM

cycling 1:05:39 [2] 16.98 mi (3:52 / mi) +72m 3:49 / mi
shoes: BeOne Diablo Comp 2012

10 PM

cycling 5:39 [2] 1.59 mi (3:33 / mi) +4m 3:32 / mi
shoes: BeOne Diablo Comp 2012

cycling 13:52 [2] 3.58 mi (3:52 / mi) +4m 3:52 / mi
shoes: BeOne Diablo Comp 2012

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