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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: RobB

In the 7 days ending Mar 21, 2010:

activity # timemileskm+m
  Running12 12:01:56 103.71(6:58) 166.91(4:20)
  Running drills1 45:00 1.0(45:01) 1.61(27:58)
  S+C1 45:00
  Total13 13:31:56 104.71 168.52

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Sunday Mar 21, 2010 #

11 AM

Running 1:44:00 [3] 14.3 mi (7:16 / mi)

Warm up for the road relays and then a long warm down. Did lots of laps of the park with various members of the team on their warm ups and down.
12 PM

Running race 23:34 [5] 4.6 mi (5:07 / mi)

Third leg of the Northern 12 stage. Felt strong today which made a nice change but not particularly quick. Pulled up a few paces to hand over in 3rd and even managed to pip Daddy Thake by 2 seconds. Good day after a tough week. Team finished 5/6th and the girls were 3rd.
1 PM


Having looked at the results we actually finished 7th - still a solid result. Girls finished 2nd still.

Saturday Mar 20, 2010 #

9 AM

Running 37:00 [2] 5.2 mi (7:07 / mi)

Pre breakfast run. Stopped in Hillsborough on the way home to try and get some croissants but none of the 4 bakeries I tried had any. Having a sausage roll for breakfast would not be the same.
5 PM

Running 1:10:00 [2] 8.25 mi (8:29 / mi)

Run up to Rivelin Dam and then back along the footpaths. Felt very uncoordinated on the paths which was a combination of a) it being dusky, b) it being wet c) me being an uncoordinated road runner (help). On the plus side I really enjoyed it.

Friday Mar 19, 2010 #

4 PM

Running 1:03:00 [1] 8.05 mi (7:50 / mi)

Was hoping to get two five miles runs in today but the front door fitter took longer than expected. Compromised on a very easy 8 miles. Quads felt battered which was a combination of the gym and yesterday.

Thursday Mar 18, 2010 #


Woke up feeling really rubbish this morning and then having weighed myself I found I had lost 0.3 kg. Same thing happened a couple of weeks ago. Think it is maybe dehydration or something. Drunk loads during the morning and felt a bit better.
1 PM

Running 2:15:00 intensity: (35:00 @2) + (15:00 @3) + (1:25:00 @4) 21.5 mi (6:17 / mi)

I am broken and it is all Mike's fault. We were talking over marathon specific long runs on Monday and I took away from it the idea of 3 x 5 miles with 1 mile recovery (this also chimed with a session I saw Andrew Lemoncello ( had done recently (but he did 15 miles without a break).

Did 2 miles warm up and then did 28.05 (148hr), 28,23 (154) and 28.27(152) for each 5 miles with a cruise (about 6.45) recovery. Really struggled with the last 2 (which worked out at about 5.40 pace) but the route was undulating and some of it on gravel.

Ran around Kelham island for the first rep and then up and down Claywheels Lane and my favourite path for the last 2. Kelham island was too busy with traffic.

Also found out that they have rebuilt the bridge over the river behind the college and are putting down a trail there which will be good when it is finished.

Wednesday Mar 17, 2010 #

7 AM

Running 51:00 intensity: (30:00 @2) + (21:00 @3) 7.8 mi (6:32 / mi)

Run out to Oughtibridge along the track and back. Picked up the pace every 2 miles till I was running 5.50 at the end.
6 PM

Running 52:52 [2] 12.06 km (4:23 / km)

Run home the long way after the gym.

S+C 45:00 [3]

S+C at the gym. There was no-one on the squats bar and so I rushed to grab it. Maybe was a bit too keen and did not warm up enough before doing the heavy squats and tweaked my back slightly. Annoyed with myself for rest of the session but it settled down quite quickly.

Tuesday Mar 16, 2010 #

8 AM

Running 36:00 [2] 5.1 mi (7:04 / mi)

Run to work - steady.
12 PM

Running warm up/down 34:00 [2] 3.95 mi (8:36 / mi)

Run to Endcliffe and back.

Running intervals 30:30 [5] 5.62 mi (5:26 / mi)

Intervals round Endcliffe Park. Did 8 x 800ish (0.81 according to garmin). Up from the entrance of the park, past the Cafe turn right down the dirt track all the way to the main track again. Did the second rep too hard and was blowing out my backside by the end. Going uphill to start with made it tough as well. Pleased to have got it done but probably pushed a little too hard. Reps in (2.27, 2.24, 2.27, 2.28, 2.27, 2.29, 2.29, 2.29). Fun to have got training done by lunchtime.

Monday Mar 15, 2010 #

7 AM

Running 37:00 [2] 5.1 mi (7:15 / mi)

Pre-brekie run out to Oughtibridge and back. Felt ok.
5 PM

Running 48:00 [2] 6.75 mi (7:07 / mi)

Run home to pick the car up from home and then drove to EIS. Felt fine on the run but struggled to get out the door again (made the mistake of taking a 5 minute break).
6 PM

Running drills 45:00 [2] 1.0 mi (45:01 / mi)

Drills - felt lethargic throughout. Wasn't helped by OJ's attempts to truncate the session into 20 minutes.

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