Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loobey

In the 30 days ending Jun 30, 2016:

activity	#	time	miles		km		+m
Running	23	13:10:44	91.28	(8:40)	146.9	(5:23)	2327
Orienteering	10	6:32:16	33.68	(11:39)	54.2	(7:14)	737
Cycling	5	5:59:45	63.39		102.02		700
Strength & Conditioning	3	1:05:00
Drills	2	1:00:00
Total	29	27:47:45	188.35		303.13		3764

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Thursday Jun 30, 2016 #

5 PM

Running (Warm Up) 11:54 [2] 2.5 km (4:45 / km) +1m 4:45 / km
shoes: Asics Trabuco Blue

Orienteering 6:45 [3] 1.24 km (5:28 / km) +19m 5:04 / km
shoes: Asics Trabuco Blue

Corridor course in Dumbiedykes as a warm up.

Orienteering 29:39 [3] 5.68 km (5:13 / km) +112m 4:45 / km
(sick) shoes: Asics Trabuco Blue

Sprint training with live gps. Just taking it steady as still feeling pretty bad. Lots of added OOB and fake walls to make things interesting. Didn't see the right route to 10 (1min faster) but was avoiding that area as I wasn't entirely sure where the North/South bridge was that we weren't allowed to cross.

GPS

Running (Warm Down) 7:23 [2] 1.37 km (5:24 / km) +8m 5:14 / km
shoes: Asics Trabuco Blue

Wednesday Jun 29, 2016 #

6 PM

Running 31:07 [3] 6.37 km (4:53 / km) +8m 4:51 / km
(sick) shoes: Asics Trabuco Blue

Meadows with Jonny. Timed it perfectly to watch the meadows mile race. Saw the fluffiest lil squirrel too :)

Tuesday Jun 28, 2016 #

6 PM

Strength & Conditioning 20:00 [1]
(sick)

Monday Jun 27, 2016 #

Note
(sick) (rest day)

Moved on from my throat to nose now.

Sunday Jun 26, 2016 #

11 AM

Running (Warm Up) 15:00 [2] 2.5 km (6:00 / km)
shoes: VJ Bolds - Yellow

Orienteering 53:50 [4] 5.3 km (10:09 / km) +100m 9:17 / km
(sick) shoes: VJ Bolds - Yellow

O-festivalen Middle - Rudskogen
44th

Probably feeling worse before the start than I had yesterday but tried not to let it bother me as the terrain was so slow to run in anyway. Messed up the first 2 controls and so I was caught up on the way to 3. Messed up the route to 4 as well as finding the control so she got away, but managed to catch up a Varegg lady at 6. Ran with her until 10 then managed to sneak ahead when she missed both 11 and 12, but lost a lot of time crawling up the cliff to 13 and she ran away from me and ended up 25seconds faster overall. By this stage I was struggling to even run on the flat, so just crawled through the last few controls.

Saturday Jun 25, 2016 #

12 PM

Running (Warm Up) 15:00 [2] 2.0 km (7:30 / km)
shoes: VJ Bolds - Yellow

Orienteering 1:11:02 [4] 7.0 km (10:09 / km)
(sick) shoes: VJ Bolds - Yellow

O-festivalen Long - Rudskogen

Not feeling great before I started and was already walking to the 2nd control. Really struggling with the heat also and not navigating well at all. Kept stopping to read my map mid-leg even though I knew where I was. Just being too hesitant and not aggressive enough. Started to aimless wander whilst taking my gel on the long leg to 8 and lost track of where I was which took a while to relocate. Managed to lose 10mins to the fastest on this leg alone! haha woops! Getting really tired and faint by 10 and felt like I'd been out for hours (had actually only been 1 hour!) so walked across to 11 and then back to the finish.

Friday Jun 24, 2016 #

Event: Norsk O-Festival

5 PM

Running (Warm Up) 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 F-lite 195 Blue 2

Orienteering 16:18 [4] 3.7 km (4:24 / km)
shoes: Inov8 F-lite 195 Blue 2

O-festivalen Sprint - Sarpsborg
21st=

Just a running race really. Managed to mess up the one forest control though (#2), just ran too far past the building before cutting into the forest getting a bit confused by the sprint scale in forest. Think I lost around 20secs on this leg. Bit disappointed with the placing, but ended up at the back end of a very close pack of people...7 people within 7 seconds.

Running (Warm Down) 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov8 F-lite 195 Blue 2

Thursday Jun 23, 2016 #

Note
(rest day)

Travelling to Norway.

Wednesday Jun 22, 2016 #

5 PM

Running 52:09 [3] 9.71 km (5:22 / km) +166m 4:57 / km
shoes: Asics Trabuco Blue

Blackford. Feeling much better than yesterday :)

Tuesday Jun 21, 2016 #

5 PM

Running 49:56 [3] 8.63 km (5:47 / km) +296m 4:56 / km
shoes: Asics Trabuco Blue

On the seat with Jonny. Legs very tired from drills yesterday. Too many jumpy things.

Monday Jun 20, 2016 #

5 PM

Running 28:43 [2] 5.5 km (5:13 / km) +31m 5:05 / km
shoes: Asics Trabuco Blue

Meadows with Jonny.

Drills 30:00 [1]

Running 11:36 [1] 2.09 km (5:33 / km) +6m 5:29 / km
shoes: Asics Trabuco Blue

Sunday Jun 19, 2016 #

2 PM

Cycling 1:19:44 [3] 26.14 km (3:03 / km) +157m 2:58 / km

Roseburn-Leith-Portobello-Innocent.

Saturday Jun 18, 2016 #

1 PM

Cycling 26:12 [2] 8.19 km (3:12 / km) +134m 2:58 / km

Running (Warm Up) 7:17 [2] 1.33 km (5:29 / km) +34m 4:51 / km
shoes: VJ Bolds - Yellow

Orienteering 31:50 [3] 4.41 km (7:13 / km) +162m 6:06 / km
shoes: VJ Bolds - Yellow

ESOC event at Bonaly
Nice middle length course. Legs feeling pretty tired after the last 3 days, absolute slug up the hills. Although it appears I lost the lead on the downhill. Hmmm may have to work on that too!
On a positive note, at least I orienteered properly today :) Main aim was to have a good plan for each control and use my compass.

Running (Warm Down) 9:38 [2] 1.45 km (6:39 / km) +62m 5:29 / km
shoes: VJ Bolds - Yellow

Cycling 32:47 [2] 9.64 km (3:24 / km) +30m 3:21 / km

Friday Jun 17, 2016 #

4 PM

Running 58:24 [3] 9.4 km (6:13 / km) +423m 5:04 / km
shoes: Asics Trabuco Blue

Such an effort to get out the door today but feeling alright once I got going. So turned into quite a hilly run on the seat. Absolutely noone about as it had been wet all day, was lovely :)

Thursday Jun 16, 2016 #

4 PM

Running 1:04:29 [3] 11.49 km (5:37 / km) +268m 5:02 / km
shoes: Asics Trabuco Blue

Finally made it across to Braids for the first time in a few months :)

Wednesday Jun 15, 2016 #

6 PM

Running (Warm Up) 21:40 [2] 4.43 km (4:54 / km) +32m 4:43 / km
shoes: Asics Trabuco Blue

Running race 11:54 [4] 3.23 km (3:41 / km) +7m 3:39 / km
shoes: Asics Trabuco Blue

Meadows 2 Mile Race
A good tester of my current fitness. Tucked in behind Kirstin for the first half lap, then was feeling strong so pushed on. Lack of racing took its toll in the last km and she came back past me after the final corner.

I last ran this in September when I was very fit and weather conditions were a lot nicer. Was 37 seconds faster then, so not too bad considering my last few months. But plenty more work to do before WOC :D

Running (Warm Down) 11:54 [2] 2.22 km (5:22 / km) +8m 5:16 / km
shoes: Asics Trabuco Blue

Side/stitch beginning to get sorer during the warm down.

Tuesday Jun 14, 2016 #

4 PM

Cycling 1:15:40 [2] 24.17 km (3:08 / km) +100m 3:04 / km

Legs needed a break from running so easy cycle to Heriot Watt and back.

Monday Jun 13, 2016 #

6 PM

Drills 30:00 [1]

Trying to stretch out my spine/chest in the hope it'll help prevent the stitch I keep getting.

Running 18:46 [2] 3.6 km (5:13 / km) +31m 5:00 / km
shoes: Asics Trabuco Blue

Easy jog around the meadows with Jonny afterwards. Right calf is feeling pretty tight.

Sunday Jun 12, 2016 #

10 AM

Running (Warm Up) 13:33 [2] 2.28 km (5:57 / km) +46m 5:24 / km
shoes: VJ Bolds - Yellow

Side still hurting a lot from the stitch yesterday. Grrrrr I thought I'd solved this issue.

Orienteering race 52:25 [4] 6.17 km (8:30 / km) +94m 7:54 / km
shoes: VJ Bolds - Yellow

British Middle Champs - Leith Hill
19th (28th including juniors)

Definitely a race to forget. Had an absolute disaster of a course, fairly sure there were only 2 controls I did well. Not really sure how it went so badly as I consciously made myself slow down and navigate at several points yet still messed up the controls. Was a shame cos it was actually a pretty fun area and I felt good running.

Saturday Jun 11, 2016 #

10 AM

Running (Warm Up) 13:02 [2] 2.58 km (5:03 / km) +2m 5:02 / km
shoes: Inov8 F-lite 195 Blue 2

Feeling very nauseous and throat very tight so struggling to breath. Not helped by the fact I had to wake up at 4.30am to catch a plane to London.

Orienteering race 15:08 [4] 3.55 km (4:16 / km) +14m 4:11 / km
(sick) shoes: Inov8 F-lite 195 Blue 2

British Sprint Champs Heat - Olympic Park
Started fast through the buildings, then slowed a bit in the grassy area taking safe routes. Very easy courses but fun having a control underneath the Olympic Rings :)

Running (Warm Down) 10:27 [2] 1.83 km (5:42 / km) +7m 5:36 / km
shoes: Asics Trabuco Blue

3 PM

Running (Warm Up) 13:37 [2] 2.8 km (4:52 / km) +2m 4:51 / km
shoes: Inov8 X-Talon Red

Absolutely tipping it down.

Orienteering race 17:34 [4] 3.56 km (4:56 / km) +6m 4:54 / km
(sick) shoes: Inov8 X-Talon Red

British Sprint Champs Final - Olympic Park
7th

Ahhhh the race that could've been! In first place until the 16th control. Then made the most stupid, amateur mistake ever. Had caught sight of Fiona coming out of 13, then could've sworn I'd seen her on the level below as I was running across to 16. So continued down the stairs after 16, not reading my map as they were so slippery, then realised once I'd reached the bottom that I couldn't get through. Sooo stupid!! Lost 50seconds :(
Then got really bad stitch (same as WOC last year) on the last 3 controls just to rub it in even more.

Friday Jun 10, 2016 #

Note
(sick) (rest day)

Typical.

Thursday Jun 9, 2016 #

4 PM

Running 33:05 [3] 6.32 km (5:14 / km) +120m 4:47 / km
shoes: Asics Trabuco Blue

Round the seat with Jonny. Very tired legs.

Wednesday Jun 8, 2016 #

5 PM

Cycling 1:02:34 [2] 16.87 km (3:42 / km) +251m 3:27 / km

WoL to meet Jonny, then up the hill from Balerno.

Running (Warm Up) 7:23 [2] 1.41 km (5:14 / km) +9m 5:04 / km
shoes: Inov8 X-Talon Red

Running race 52:30 [4] 10.52 km (5:00 / km) +405m 4:11 / km
shoes: Inov8 X-Talon Red

Red Moss Kips Hill Race
Struggling to stick with Beth until the first kip. Absolutely waddled over this one, managed to run the second one but by the time we reached the bottom of the valley I was a long way behind. Found a second burst of energy on the climb back to the finish trying to catch a couple of guys in front.
Finished 3rd girl in the end, behind Georgie and Beth.

Cycling 52:48 [2] 17.01 km (3:06 / km) +28m 3:05 / km

Rolling back down the hill to home.

Tuesday Jun 7, 2016 #

Note
(rest day)

Not feeling great. Hopefully just need some more sleep and not actually ill.

Monday Jun 6, 2016 #

8 AM

Strength & Conditioning 20:00 [1]

4 PM

Running 47:13 [3] 9.33 km (5:04 / km) +154m 4:40 / km
shoes: Asics Trabuco Blue

With Jonny on his warm up, then round the seat. Legs feeling pretty tired from yesterday but got better throughout the run.

Sunday Jun 5, 2016 #

11 AM

Orienteering 1:07:45 [3] 7.28 km (9:18 / km) +187m 8:15 / km
shoes: VJ Bolds - Yellow

Relay training at Auchingarrich.
Really fun map, lots of low vis forest resulting in a fair bit of ducking under branches and getting it caught in my hair. Mostly running with Fanni and JonX. Good for the first 2, then fitness starting to suffer in the next. Legs starting to get wobbly on the 4th one and starting to aimlessly wander so didn't do the final one. Awesome fun though :)

Saturday Jun 4, 2016 #

12 PM

Cycling 30:00 [2]

Strength & Conditioning 25:00 [1]

4 PM

Running 14:06 [2] 2.88 km (4:53 / km)
shoes: Asics Trabuco Blue

To Haymarket with Jonny to collect our bikes.

Friday Jun 3, 2016 #

5 PM

Running 44:30 [3] 9.47 km (4:42 / km) +18m 4:39 / km
shoes: Asics Trabuco Blue

Nice run in Glasgow along the Clyde before watching Jonny, Peter and Kris racing in the 3000m.

Thursday Jun 2, 2016 #

4 PM

Running 50:42 [3] 9.2 km (5:31 / km) +147m 5:06 / km
shoes: Asics Trabuco Blue

Blackford with Jonny. Totally burnt him off up the hill :P

Wednesday Jun 1, 2016 #

6 PM

Running (Warm Up) 13:13 [2] 2.86 km (4:38 / km) +26m 4:26 / km
shoes: Asics Trabuco Blue

Orienteering 21:07 [4] 4.47 km (4:44 / km) +38m 4:32 / km
shoes: Asics Trabuco Blue

Sprint course round St Leonards/Dumbiedykes. Mostly okay, but made an absolute mare of 7. Went left, then all the way right, got confused which block of buildings I was at and climbed back left again. woops! Struggling to run fast after 15mins.

Orienteering 8:53 [3] 1.85 km (4:48 / km) +5m 4:44 / km
shoes: Asics Trabuco Blue

Course round Pollock on 1:2500. Didn't realise what we were looking for on the first 3 controls, so really hesitant. Also just completely ran out of energy to run!

Running (Warm Down) 15:33 [2] 2.62 km (5:56 / km) +10m 5:49 / km
shoes: Asics Trabuco Blue

With Beth and Fay :)

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