Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: 10T

In the 31 days ending Jul 31, 2020:

activity	#	time	miles		km		+m
Run	28	28:08:52	197.63	(8:33)	318.05	(5:19)	6921
Orienteering	4	5:09:27	21.69	(14:16)	34.9	(8:52)	1056
Strength & Conditioning	7	4:15:00
Intervals	5	2:29:39	22.33	(6:42)	35.94	(4:10)	360
Yoga	6	2:27:00
Total	31	42:29:58	241.65		388.89		8337

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Friday Jul 31, 2020 #

Orienteering 39:30 [2] 4.1 km (9:38 / km) +93m 8:39 / km
shoes: Inov8 X-talons G210 (blue)

Gentle O around Tankersley. Bit of a walk/ Bush whacking at the start, but still half an hour of activity without aching achilles!

Run 6:00 [2] 1.1 km (5:27 / km) +8m 5:16 / km
shoes: Inov8 X-talons G210 (blue)

Gentle CD to test achilles

Thursday Jul 30, 2020 #

Strength & Conditioning 50:00 [3]

SYO s&c

Wednesday Jul 29, 2020 #

Run 15:00 [1] 2.5 km (6:00 / km) +90m 5:05 / km
(injured) shoes: Inov8 Terraultra

Gentle jog to test my achilles. Lasted 15 mins before I could start to feel it so didn't push my luck. Encouraging signs.
Walked 1 mile home (not included)

C • The tale of Tenty's achilles 4

Tuesday Jul 28, 2020 #

Note
(injured)

Another rest day. Achilles feeling nearly back to normal. Went for a solo 40 min walk up and down some hills with no issues.
Gonna continue to stretch and massage it tomorrow

Monday Jul 27, 2020 #

Note
(injured) (rest day)

Resting from running for couple of days to allow my achilles to recover

Sunday Jul 26, 2020 #

Run 1:04:00 [2] 11.3 km (5:40 / km) +200m 5:12 / km
shoes: Inov8 Terraultra

Ground out a slow Porter to make up 100km-week. Need an easy week

Strength & Conditioning 20:00 [3]

Arms

Saturday Jul 25, 2020 #

Run warm up/down 8:00 [2] 1.4 km (5:43 / km) +50m 4:51 / km
shoes: Inov8 X-talons G210 (blue)

WU and CD

Orienteering 2:49:00 [3] 14.0 km (12:04 / km) +500m 10:15 / km
shoes: Inov8 X-talons G210 (blue)

Bumbling around Burbage re-running the English Unis course. Embarrassing pace/time running really but bracken was high and heather was tough. Decided given the terrain to take it slow, focus on nav and keeping contact with the map. Largely successful although in rain/ high bracken it was a bit tough knowing whether I was at the right boulder for a couple of the controls.

C • English Unis 2

Strength & Conditioning 20:00 [3]

Arms

Friday Jul 24, 2020 #

Run 1:09:30 [3] 12.7 km (5:28 / km) +250m 4:59 / km
shoes: Inov8 Terraultra

Riv with Nath, Joe and Chris. Tired after a long day

Strength & Conditioning 20:00 [3]

Arms

Thursday Jul 23, 2020 #

Run warm up/down 22:50 [2] 4.5 km (5:04 / km) +80m 4:40 / km
shoes: Inov8 roclites G290

WU + CD from Orienteering in Broomhill

Orienteering 50:00 [4] 10.2 km (4:54 / km) +280m 4:19 / km
shoes: Inov8 roclites G290

An old SYO map around broomhill/ collegiate. Solid run, navved pretty well around most of it with the exception of 1 control where I lost a bit of focus and time in an urban-sprint situation around the collegiate area.
Took a round-about route for some controls/ didn't go exact to the control site on other due to COVID common sense, but happy to have a map in hand!

Strength & Conditioning 50:00 [4]

SYO circuits lead by Mary. More intense than usual because I was hungry/ didn't have a lot of recovery post-O. Still enjoyed it and need to get back into the habit of doing this more often!

Wednesday Jul 22, 2020 #

Run 38:10 [2] 7.0 km (5:27 / km) +170m 4:52 / km
shoes: Inov8 Terraultra

Easy pre breakfast allotments

Run 1:06:00 [2] 11.3 km (5:50 / km) +302m 5:09 / km
shoes: Inov8 roclites G290

Nice catch up reverse Rivelin with Alice

Tuesday Jul 21, 2020 #

Run warm up/down 23:20 [2] 5.4 km (4:19 / km) +144m 3:49 / km
shoes: Inov8 X-talons 210 CL (yellow)

WU and CD

Intervals intervals 37:15 [5] 8.9 km (4:11 / km)
shoes: Inov8 X-talons 210 CL (yellow)

Intervals with Alice, Chris and Rachel. 5,4,4,3,3,2,2,1,1 mins (50% recovery).
Supposed to get progressively faster but messed up the pacing as I could feel the 30km of run+walking I did yesterday

Monday Jul 20, 2020 #

Run 1:15:00 [3] 14.3 km (5:15 / km) +475m 4:30 / km
shoes: Inov8 roclites G290

Stannington-Rivelin variation with Nath, solid run

Note

Nice walk down Porter ~13km/ 2.5 hrs

Sunday Jul 19, 2020 #

Run 50:00 [2] 10.5 km (4:46 / km) +50m 4:39 / km
shoes: Inov8 X-talons 210 CL (yellow)

Easy PB canal run sweating out the booze after a night of celebrating my bro's graduation

Note

5k/ 1hr walk with family

Saturday Jul 18, 2020 #

Run 52:45 [4] 12.4 km (4:15 / km) +60m 4:09 / km
shoes: Inov8 X-talons 210 CL (yellow)

Salt line tempo

Friday Jul 17, 2020 #

Run 39:45 [3] 8.0 km (4:58 / km) +216m 4:23 / km
shoes: Inov8 Terraultra

PB half-Riv with Nath

Run warm up/down 10:00 [2] 1.77 km (5:39 / km) +66m 4:46 / km
shoes: Inov8 X-talons 210 CL (yellow)

WU with Nath

Orienteering 50:57 [3] 6.6 km (7:43 / km) +183m 6:47 / km
shoes: Inov8 X-talons 210 CL (yellow)

Loxley TOC. Pretty sloppy run. Slow approaching controls, and had adjacent feature to the control for a few of them. Not too bad for first run with a compass in a while

Thursday Jul 16, 2020 #

Run 53:25 [4] 12.0 km (4:27 / km) +174m 4:09 / km
shoes: Inov8 roclites G290

Bottom of Rivelin blast

Strength & Conditioning 35:00 [3]

Wednesday Jul 15, 2020 #

Run 1:06:50 [3] 12.0 km (5:34 / km) +323m 4:55 / km
shoes: Inov8 roclites G290

New Rivelin route avoiding equestrian centre with Connor

5 AM

Yoga 25:00 [1]

Woke up 4am, couldn't get back to sleep. Decided yoga would be the best way to ease into what is bound to be a grind of a day

6 AM

Run 36:35 [2] 7.0 km (5:14 / km) +164m 4:41 / km
shoes: Inov8 Terraultra

PB easy loop round allotments

Tuesday Jul 14, 2020 #

Run warm up/down 28:14 [2] 5.33 km (5:18 / km) +122m 4:45 / km
shoes: Inov8 roclites G290

WU and CD

Intervals intervals 31:30 [5] 8.14 km (3:52 / km) +64m 3:43 / km
shoes: Inov8 roclites G290

Intervals with the SYO group:
2,2,2,10 min tempo, 2,2,2 (50% jog recovery)
Cooked it on the first 3x 2's, couldn't quite keep pace with second 3x 2's. Solid session though!

Monday Jul 13, 2020 #

Run 45:35 [2] 7.0 km (6:31 / km) +161m 5:50 / km
shoes: Inov8 Terraultra

Pre breakfast allotments loop with Liam.
Starting to shift some of the weekly miles to the morning to balance the 100km weeks and not overdo myself.

Run 38:50 [2] 7.5 km (5:11 / km) +129m 4:46 / km
shoes: Inov8 roclites G290

Intervals 13:00 [5] 3.4 km (3:49 / km)
shoes: Inov8 roclites G290

20x 20s (20s float) around football pitch

Sunday Jul 12, 2020 #

Run 57:00 [2] 10.0 km (5:42 / km) +275m 5:01 / km
shoes: Inov8 Terraultra

Plod four fields loop to round off my second consecutive 100km week

Saturday Jul 11, 2020 #

Run 2:06:00 [3] 22.0 km (5:44 / km) +526m 5:07 / km
shoes: Inov8 X-talons 210 CL (yellow)

Nice long Redmires run with Connor

Friday Jul 10, 2020 #

Intervals hills 15:39 [4] 3.0 km (5:13 / km) +103m 4:27 / km
shoes: Inov8 Terraultra

10x 30s up Townend St with Connor, Laura and Liam (incl WU)

Run 1:02:45 [2] 11.4 km (5:30 / km) +259m 4:57 / km
shoes: Inov8 Terraultra

Ploddy Rivelin post Hills. Legs worn

Thursday Jul 9, 2020 #

Yoga 30:00 [1]

Run 1:10:30 [2] 13.5 km (5:13 / km) +184m 4:53 / km
shoes: Inov8 Terraultra

Easy miles with Chris and Rachel before SYO circuits
New shoes feeling good, adds a bit of cushion to my run

Strength & Conditioning 1:00:00 [3]

SYO circuits, good whole-body session

Wednesday Jul 8, 2020 #

Yoga 20:00 [1]

Run 1:24:35 [4] 18.3 km (4:37 / km) +406m 4:10 / km
shoes: Inov8 roclites G290

Porter Summit effort. First hour flying, then settled back to ensure I didn't overdo it

Tuesday Jul 7, 2020 #

Yoga 20:00 [1]

Intervals 52:15 [4] 12.5 km (4:11 / km) +193m 3:53 / km
shoes: Inov8 X-talons 210 CL (yellow)

SYO intervals:
To Hboro Park (2.5km), from Hboro Park (1.3km- chatted for a bit)
Session: 1,1,3,1,1,3,5 (50% jog recovery), 10 min tempo at ~3:35min/km (rounded up to ~11 min for a 3km time but neither Garmin nor Strava recorded it) given the damp mud terrain happy with the pace!

Monday Jul 6, 2020 #

Yoga 22:00 [2]

Core strength yoga YouTube

Run 1:07:15 [3] 12.3 km (5:28 / km) +322m 4:50 / km
shoes: Inov8 roclites G290

Standard Riv with Connor

Sunday Jul 5, 2020 #

Yoga 30:00 [1]

Yoga for legs

Run 1:38:20 [3] 17.5 km (5:37 / km) +444m 4:59 / km
shoes: Inov8 roclites G290

Nice Stannington-Riv Dam loop with Connor

Saturday Jul 4, 2020 #

Run 1:04:30 [3] 13.2 km (4:53 / km) +233m 4:29 / km
shoes: Inov8 roclites G290

Standard Forge Dam

Friday Jul 3, 2020 #

Run 1:04:23 [2] 10.0 km (6:26 / km) +288m 5:38 / km
shoes: Inov8 roclites G290

Hanging controls for the SYO TOC

Run 1:13:12 [3] 14.0 km (5:14 / km) +313m 4:42 / km
shoes: Inov8 roclites G290

Loxley Valley and up to the Common with Dan and Chris, big day!

Thursday Jul 2, 2020 #

Run 47:10 [3] 9.15 km (5:09 / km) +206m 4:38 / km
shoes: Inov8 roclites G290

Quick 4 fields loop before the footy

Wednesday Jul 1, 2020 #

Run 1:03:23 [3] 11.7 km (5:25 / km) +231m 4:56 / km
shoes: Inov8 roclites G290

Easy Rivelin after a long day of moving.

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