Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Euzie

In the 30 days ending Nov 30, 2016:

activity	#	time	miles		km		+m
running-trail	18	13:08:58	95.52	(8:16)	153.73	(5:08)	3207
Running	10	7:16:58	42.74	(10:13)	68.79	(6:21)	1455
Running-road	12	4:07:41	29.81	(8:19)	47.97	(5:10)	247
Road bike	4	2:05:00
Core	1	45:00
Total	38	27:23:37	168.07		270.49		4909
[1-5]	37	26:38:37

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Tuesday Nov 29, 2016 #

6 PM

Running-road warm up/down 20:18 [2] 2.8 km (7:15 / km)
shoes: Salomon s-lab sense

Wu and strides

running-trail intervals 37:30 [4] 10.02 km (3:45 / km) +100m 3:34 / km
shoes: Brooks xc spikes

4x8 [1:30]
Well solid wind today and doing a hillier loop on the killing fileds, everyone hungover after euoc xmas meal.
Paces were : 3:34/3:35
Solid effort in pretty much the perfect heart rate zone avg's 166,176,182,183 nice and thresholdy

Running-road warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Salomon s-lab sense

Sunday Nov 27, 2016 #

10 AM

running-trail 1:35:17 [3] 18.13 km (5:15 / km) +360m 4:47 / km
shoes: Salomon s-lab sense

Amost died on some cliffs, nice.

Saturday Nov 26, 2016 #

11 AM

Running-road warm up/down 20:00 [2] 4.0 km (5:00 / km) +40m 4:46 / km
shoes: Adidas adizero adios boost

Wu and wd

12 PM

Running-road intervals 35:00 [4] 7.0 km (5:00 / km) +20m 4:56 / km
shoes: Adidas adizero adios boost

4x3[90],[5],6x300[90]
Very hungover and no food so wasnt fused really just wanted to grind it out, had a migraine coming on at the end so dashed back to dans to get some suger and caught it in time with some tablets when i got home.
Paces were around 3:20 on the 3 min reps and around 50s for the 300s

4 PM

Core 45:00 [0]

Core set with euoc. Nice

5 PM

Road bike 35:00 [2]

Spin

Friday Nov 25, 2016 #

3 PM

Road bike 30:00 [2]

Ssspin

Thursday Nov 24, 2016 #

6 PM

Running-road warm up/down 7:07 [2] 1.5 km (4:45 / km)
shoes: Adidas adizero adios boost

Running 20:29 [3] 4.05 km (5:03 / km)
shoes: Adidas adizero adios boost

Forgot to restart watch at one point. Compass practice pure bearings didnt see all reflective tapes but figured i must have been v close as found others which relied of orevios position

Running 18:08 [3] 4.32 km (4:12 / km) +30m 4:03 / km
shoes: Adidas adizero adios boost

Fast and furious sprint route choice mass start exercise

7 PM

Running-road warm up/down 11:07 [3] 2.5 km (4:27 / km) +25m 4:14 / km

Wednesday Nov 23, 2016 #

3 PM

running-trail long 1:34:42 [3] 16.94 km (5:35 / km) +630m 4:43 / km
shoes: Salomon s-lab sense

I've heard that hills are the soloution to all of life's problems...

C • Problems 3

Tuesday Nov 22, 2016 #

6 PM

Running-road warm up/down 9:33 [2] 1.9 km (5:02 / km)
shoes: Salomon s-lab sense

running-trail intervals 34:50 [4] 9.3 km (3:45 / km) +75m 3:36 / km
shoes: Brooks xc spikes

5x6mins [1] jog reco
Feeling decent kept at my own pace let some of the others battle it out at the front and felt like i hit my targetted effort for threshold.
Paces were:
3:33, 3:33, 3:33, 3:33, 3:30
Happy enough. Hammy did hurt tho

7 PM

running-trail warm up/down 13:17 [2] 2.32 km (5:44 / km) +35m 5:19 / km
shoes: Salomon s-lab sense

Sunday Nov 20, 2016 #

12 PM

running-trail long 1:37:48 [2] 18.09 km (5:24 / km) +380m 4:54 / km
shoes: Salomon s-lab sense

Feeling a lot better today somehow. Just easy with the boys

Saturday Nov 19, 2016 #

Note
(sick)

Sore throat did absoloutly nothing

Friday Nov 18, 2016 #

2 PM

Road bike 30:00 [2]

Ssspin, not feeling brill gonna take it easy this weekend

Thursday Nov 17, 2016 #

6 PM

running-trail 46:08 [3] 8.0 km (5:46 / km) +200m 5:08 / km
shoes: Salomon s-lab sense

Ran up winny with alex then back via crags was gonna FWTN but after a half hour warm up decided i wasnt really feeling up to it, a bit of a cold coming on

C • Good choice 1

Wednesday Nov 16, 2016 #

3 PM

running-trail long 1:33:05 [3] 16.1 km (5:47 / km) +530m 4:58 / km
shoes: Salomon s-lab sense

Feeling better on the hills today, enjoyed that, also worth noting that ive run quite alot recently and my hammy seams to be holding ip with only minor pain best its been in over a year hopefully a good sign

Tuesday Nov 15, 2016 #

6 PM

Running-road warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Adidas adizero adios boost

running-trail (Steady) 42:10 [3] 9.77 km (4:19 / km) +110m 4:05 / km
shoes: Brooks xc spikes

Started of doing the threshold session did the first 5 min tep at 3:29 pace and then the second in something like 3:38 pace and relised my legs just wereent having it tiday so did a steady run round killing fields instead

Sunday Nov 13, 2016 #

11 AM

running-trail warm up/down 15:33 [2] 2.26 km (6:53 / km) +75m 5:54 / km
shoes: O-roc 280

12 PM

Running 1:14:23 [4] 12.06 km (6:10 / km) +480m 5:09 / km
shoes: O-roc 280

Long, not completely going for it but a solid effort. Very open not hugely technical, through the first 6 nicely , a few hesitations and taking the running v easy, lost 40 sec on 7 cuz got distracted when i though i saw someone going to the control so eidnt really check map very similar situation on 8, clean from then for a while gently easing up the running pace navigation was made easy by masssive features in the distance, a bit of a loopy route to 15 lossing another 30, then clean round to 22 where i knew i was heading to the weong hill but went there anyway as i had read the corect hill wrong on the map so was a littke confused losing almost 2 mins, apart from that solid and happy to be first EUOCer and again pleased in genral with technique

1 PM

running-trail warm up/down 13:16 [2] 2.52 km (5:16 / km) +60m 4:42 / km
shoes: O-roc 280

Saturday Nov 12, 2016 #

11 AM

running-trail warm up/down 9:47 [2] 2.07 km (4:44 / km) +15m 4:34 / km
shoes: Inov-8 x-talon 212

Warm up

Running 37:23 [3] 6.17 km (6:04 / km) +200m 5:13 / km
shoes: Inov-8 x-talon 212

Middl, 5.1km.
Sand dunes, started and straight away mucked up two becuase i wasnt looking ahead and wasnt sure where id been and lost 2 mins or so and told myself to get it together so i did, fairly clean from there on, lost 50 ish seconds on 14 from getting distracted by a punter 30ish on 17 just not confident enough as hadnt looked at map enough and another 35 on 20 from being too low in the reetrant solid otherwise map reading a bit slow and just taking it easy. Middles have never been my strong point, not an incredible race this, but solid and apart from no.2 happy with my technique and i would say that i am confident that my technique is working consistnetly.

12 PM

running-trail warm up/down 15:30 [2] 2.79 km (5:33 / km) +20m 5:22 / km
shoes: Inov-8 x-talon 212

6 PM

Running-road warm up/down 4:09 [3] 0.83 km (5:00 / km)
shoes: Inov-8 x-talon 212

Running 37:29 [3] 6.05 km (6:12 / km) +175m 5:25 / km
shoes: Inov-8 x-talon 212

Night o mass start, just a few of us a well grotty area didnt do that much orienteering kept in rough map contact and led a few controls, just good to get out

Running-road warm up/down 3:26 [2] 0.74 km (4:38 / km)
shoes: Inov-8 x-talon 212

Friday Nov 11, 2016 #

2 AM

Road bike 30:00 [2]

Ssspin

Thursday Nov 10, 2016 #

6 PM

Running-road warm up/down 16:11 [2] 3.1 km (5:13 / km)
shoes: Adidas adizero adios boost

Warm up for intervals

Running-road intervals 17:31 [3] 3.5 km (5:00 / km)
shoes: Adidas adizero adios boost

5x600 about 1:40 rest on the meadows taking it easy had a 180 degree turn at one end as was 300 out and back nice and steady calves a little struggling with the concrete. Times avg about 1:52

7 PM

Running-road 21:05 [2] 4.1 km (5:09 / km) +25m 4:59 / km
shoes: Adidas adizero adios boost

Run to kb

Running intervals 29:04 [4] 6.5 km (4:28 / km) +25m 4:23 / km
shoes: Adidas adizero adios boost

Sprintervals, in with the pack forceing me to orineteer fast wich although i had ppl around to help me still i think was a good thing

8 PM

Running-road 19:22 [3] 3.9 km (4:58 / km) +50m 4:40 / km
shoes: Adidas adizero adios boost

Run home lots of road running today

Sunday Nov 6, 2016 #

10 AM

running-trail warm up/down 8:00 [2] 1.5 km (5:20 / km)
shoes: O-roc 280

Small amount of warming up

11 AM

Running 31:07 [3] 3.74 km (8:19 / km) +60m 7:42 / km
shoes: O-roc 280

CP at muir of dinnet. during theirrys talk i was thinking oh this wouldnt really work for me cuz i just cant read a map well enough, then i reilsed that was crap and actually if i just thought about it, used the right techniques at the right time and thought about how to navigate and where i was/had been that i could do it. So this course went really well took 3 sec at each control to think about what to use and i spiked just about every control

C • Brand new Ewan 2

12 PM

Running 1:02:34 [3] 8.5 km (7:22 / km) +220m 6:31 / km
shoes: O-roc 280

Brown- (7.6, 220)
Happy with this again, ran like in the morning, took time when i needed too lost time on 6 cuz had to tie up my shoe lace and about 2 mins on 8 becuse i came off the path and ran for about 100m checking my map but not really trying to relate it to what i was actually seeing in front of me so had to relocate slightly and go back at it. Apart from tha,t pretty solid not gunning round and felt like i could have pushed harder but better just to be cleaner for now, control curcle felt better than ever, most importantly i feel confident that i could go out and have another clean run

Saturday Nov 5, 2016 #

10 AM

running-trail warm up/down 24:00 [2] 4.5 km (5:20 / km) +40m 5:06 / km
shoes: Inov-8 x-talon 212

All the days dw and wd

11 AM

Running 47:40 [3] 6.3 km (7:34 / km) +120m 6:54 / km
shoes: Inov-8 x-talon 212

Contours only planed by thierry, mistake on two becuase i neglected to really make a plan and then getting round without any real mistakes but control circle sloppy until the end when there were lots of ppl around and once again i decided i would just nit plan or really pay much attention and so i made mistakes

3 PM

Running 58:08 [3] 6.8 km (8:33 / km) +120m 7:51 / km
shoes: Inov-8 x-talon 212

Corridor-line-bearings-CP
Corridor, wasnt looking out enough for features, line was fine, bearings sloppy and had to telocate in two once in the patch with mao around the control, and cp was supper sloppy not paying nearly enough attention

Thursday Nov 3, 2016 #

7 PM

Running-road warm up/down 45:52 [2] 9.1 km (5:02 / km) +87m 4:49 / km
shoes: Salomon s-lab sense

Wu and wd

8 PM

Running 20:33 [3] 4.3 km (4:47 / km) +25m 4:39 / km
shoes: Salomon s-lab sense

The pace of my map reading for sprint o leaves a lot to be desired, i will be doing more of these and hope to get the speed of my technical improved, which will also hopefuly help me in the forest too

Wednesday Nov 2, 2016 #

3 AM

running-trail 1:27:51 [3] 15.52 km (5:40 / km) +477m 4:54 / km
shoes: Salomon s-lab sense

Bit sluggish on the hills need to eat some more of them

C • :-) 1

Tuesday Nov 1, 2016 #

6 PM

running-trail warm up/down 22:30 [2] 3.8 km (5:55 / km) +25m 5:44 / km
shoes: Salomon s-lab sense

Wu and wd

7 PM

running-trail intervals 37:44 [4] 10.1 km (3:44 / km) +75m 3:36 / km
shoes: Brooks xc spikes

3,4,5,6,5,4,3 [1]
Paces
3- 3:26
4-3:30
5-3:32
6-3:31
5-3:32
4-3:30
3-3:26
Nice

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