Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: 10T

In the 31 days ending May 31, 2019:

activity	#	time	miles		km		+m
Run	20	14:41:22	107.8	(8:11)	173.49	(5:05)	3301
Orienteering	4	4:23:36	24.91	(10:35)	40.09	(6:35)	1216
Fell Race	2	2:18:31	16.62	(8:20)	26.74	(5:11)	967
Intervals	2	1:33:57	12.35	(7:37)	19.87	(4:44)	296
Strength & Conditioning	2	1:24:00
Total	24	24:21:26	161.67		260.19		5780

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Friday May 31, 2019 #

11 AM

Run 53:45 [3] 11.0 km (4:53 / km) +225m 4:26 / km
shoes: Inov8 roclites 290

Steady standard Riv. Calves feeling a bit rotten, need to roll more I reckon. Earlier run today so I can enjoy pub later!

Thursday May 30, 2019 #

Run 1:23:41 [2] 15.43 km (5:25 / km) +309m 4:56 / km
shoes: Inov8 roclites 290

Missed the group run I planned because I felt zonked. So decided to go for a slower, longer run around Rivelin up to the dam via exploring a path that I've always wanted to run down.

Wednesday May 29, 2019 #

Run 46:14 [3] 10.34 km (4:28 / km) +139m 4:11 / km
shoes: Inov8 roclites 290

Social run, first part with Alice, last 6km pacing it

Tuesday May 28, 2019 #

Intervals 39:20 [5] 9.8 km (4:01 / km) +89m 3:50 / km
shoes: Inov8 X-Talons 212

Shuoc intervals. 1,2,3,4,4,3,2,1 w 50% recovery. Just about managed to keep a consistent pace, but didn't feel like it.

Run 8:58 [2] 1.67 km (5:22 / km) +30m 4:56 / km
shoes: Inov8 X-Talons 212

Jog home from committee meeting with Joe

Monday May 27, 2019 #

Run 36:05 [3] 8.0 km (4:31 / km) +33m 4:25 / km
shoes: Inov8 roclites 290

3 laps of "Sandbach speedway", first one with Dad, the next couple gradually climbing the gears.
A little cramping in my right calf.

Sunday May 26, 2019 #

Note

Rest day. Bad night's sleep and spent the day with my grandparents on a canal boat. Only see 'em once every 5 years so I feel I can justify a rest day :)

Saturday May 25, 2019 #

Run 54:02 [3] 11.0 km (4:55 / km) +63m 4:47 / km
shoes: Inov8 roclites 290

Pre breakfast steady salt line.
First 3k was plodding with Dad.

Friday May 24, 2019 #

Run 41:46 [4] 10.3 km (4:03 / km) +53m 3:57 / km
shoes: Inov8 roclites 290

Speedy Canal session. Back in Sandbach for the weekend, so I thought I'd take advantage of the flats

Thursday May 23, 2019 #

Run 52:32 [3] 10.65 km (4:56 / km) +159m 4:35 / km
shoes: Inov8 roclites 290

Easy Forge Dam with Kieran

Wednesday May 22, 2019 #

Run 1:02:44 [3] 11.1 km (5:39 / km) +285m 5:01 / km
shoes: Inov8 roclites 290

Reverse Rivelin social run with Shuoc. Supposed to be a recovery, but didn't feel like it!

Tuesday May 21, 2019 #

Fell Race warm up/down 23:16 [3] 3.9 km (5:58 / km) +157m 4:58 / km
shoes: Asics Patiot 8

Warm up and cool down

Fell Race race 51:48 [4] 10.58 km (4:54 / km) +434m 4:04 / km
shoes: Inov8 X-talons 210 CL (yellow)

Post exam Totley Fell Race, 40th
First race in a long time that I didn't enjoy from start to finish. Don't get me wrong, great course, but a bit of reflux effected my breathing which built up lactic then my hamstrings seized up the last climb. Not happy with it, only just got a PB (which I suppose is a positive if I had a bad race and am still better than last year).

Monday May 20, 2019 #

Strength & Conditioning 42:00 [3]

Shuoc Circuits pre GAME OF THRONES

Saturday May 18, 2019 #

Run 59:32 [3] 10.82 km (5:30 / km) +312m 4:49 / km
shoes: Inov8 X-talons 210 CL (yellow)

Ladybower social loop with Shuoc. Missed the path I wanted to go on so had to relocate via some Heather.

Friday May 17, 2019 #

Run 55:43 [2] 11.0 km (5:04 / km) +177m 4:41 / km
shoes: Brooks Transcend

Easy Forge Dam-Fulwood Rd loop via Mary's to check in on her

Thursday May 16, 2019 #

Run 58:46 [2] 10.65 km (5:31 / km) +185m 5:05 / km
shoes: Inov8 roclites 290

Talking teeth with Alice on a gentle Forge dam

Wednesday May 15, 2019 #

Orienteering race 48:25 [3] 6.43 km (7:32 / km) +270m 6:13 / km
shoes: Inov8 roclites 290

World Orienteering Day Blue course around Bolehill/Rivelin. Gentle recovery jog after yesterday's tough double, although too gentle in the run-in, I now have to have a fish in my face!

Run warm up/down 14:05 [2] 2.53 km (5:34 / km) +84m 4:46 / km
shoes: Inov8 roclites 290

WU with Shuoc to Bolehills

Tuesday May 14, 2019 #

Run 1:01:33 [4] 12.0 km (5:08 / km) +364m 4:27 / km
shoes: Inov8 roclites 290

Extended Rivelin with Nathan and Max, great to catch up!

Intervals 54:37 [3] 10.07 km (5:25 / km) +207m 4:55 / km
shoes: Inov8 roclites 290

Double day. Legs wouldn't be able to handle a pacey interval session so did technical map reading instead as that's something I need to work on.

Monday May 13, 2019 #

Strength & Conditioning 42:00 [3]

Shuoc Circuits

Sunday May 12, 2019 #

Orienteering race 53:00 [4] 8.07 km (6:34 / km) +227m 5:45 / km
shoes: Inov8 X-talons 210 CL (yellow)

Canklow O, Brown. 3rd (tbc). Need to improve my forest technical skills, but my running seems to be OK. Happy given my hard run around Rivelin last night

Run warm up/down 17:30 [2] 3.3 km (5:18 / km) +60m 4:52 / km
shoes: Inov8 X-talons 210 CL (yellow)

WU+CD

Saturday May 11, 2019 #

Run 50:57 [4] 11.04 km (4:37 / km) +291m 4:05 / km
shoes: Inov8 roclites 290

Rapid Rivelin. Strava segment says 36:59, new PB and 7th overall! Felt sluggish the first half of it though, so can knock plenty of seconds off!

Thursday May 9, 2019 #

Run 1:02:26 [3] 11.94 km (5:14 / km) +189m 4:51 / km
shoes: Inov8 roclites 290

SYO Social group run and run home. I need a rest day now, put it off long enough!

Wednesday May 8, 2019 #

Run 35:42 [2] 6.56 km (5:27 / km) +173m 4:48 / km
shoes: Inov8 roclites 290

Steady allotments with Kieran and Harry

Tuesday May 7, 2019 #

Fell Race warm up/down 18:27 [2] 3.05 km (6:03 / km) +78m 5:22 / km
shoes: Inov8 X-talons 210 CL (yellow)

Burbage WU and CD

Fell Race race 45:00 [5] 9.21 km (4:53 / km) +298m 4:12 / km
shoes: Inov8 X-talons 210 CL (yellow)

Burbage Skyline, 45 mins dead, new pb by 3 and a half mins and a good race given the 3 races over the last 3 days!
Most importantly Liverpool beat Barcelona 4-0. I cannot emphasise enough how happy I am about that, don't even care that I missed the match!

Monday May 6, 2019 #

Run warm up/down 9:33 [2] 1.76 km (5:26 / km)
shoes: Inov8 X-talons 210 CL (yellow)

BOC relay WU and CD

Orienteering race 47:04 [4] 7.71 km (6:06 / km) +154m 5:33 / km
shoes: Inov8 X-talons 210 CL (yellow)

British Relay Champs, leg 1 SYO. Legs tired plus insomnia meant today in general was a shit day (oh and someone ran a red light and nearly t boned me).
Race was slow and steady, 15th/20. Not great.

Sunday May 5, 2019 #

Orienteering race 1:55:07 [5] 17.88 km (6:26 / km) +565m 5:34 / km
shoes: NVII Forest 1

BOC long, 34th! Had the best race of my O career. Loved it. Trained it. Positive signs!!
New Nviis are FAB!!

Run warm up/down 15:48 [2] 2.4 km (6:35 / km) +170m 4:52 / km
shoes: NVII Forest 1

BOC WU and CD

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