Training Log Archive: loobeyIn the 30 days ending Jun 30, 2019:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||||||||||||||||||||||||||||||||||
Sunday Jun 30, 2019 #
Note
Running (Warm Up) 11:23 2.09 km (5:27 / km)
ahr:138 max:146 shoes: Inov8 F-lite 195 Blue 2
Orienteering race 13:13 3.25 km (4:04 / km)
ahr:169 max:181 shoes: Inov8 F-lite 195 Blue 2
1st
Really pleased with this race and so surprised to take the win!! 3secs ahead of Galina and 17secs ahead of Virag.
Was planning ahead well and picking good route choices throughout, with that effortless flowing feeling that you get when the sprint technique is at it's best. Kept seeing glimpses of Kristine coming in/out of controls from 9 onwards which helped to keep me pushing hard through the second half of the race.
Results
Running (Warm Down) 14:09 2.27 km (6:14 / km) +9m 6:07 / km
ahr:134 max:140 shoes: Mizuno Enigma 5
Saturday Jun 29, 2019 #
Running (Warm Up) 8:22 [2] 1.6 km (5:14 / km)
shoes: Mizuno Enigma 5
Orienteering race 12:05 [4] 2.75 km (4:24 / km)
ahr:169 max:178 shoes: Mizuno Enigma 5
2nd
Top 5 (of 8) qualified to the semis and apart from Tash, I had a very easy heat. My plan was to take this fairly easy as more of a shakeout run and to conserve energy for later in the day.
Started out pretty slowly and everyone just slotted in behind me so just went along at a comfortable pace. Then heading to 4, for some reason I crossed a road that I shouldn't have and ended up on a parallel road to the right of the control. Realised fairly quickly but wasted a fair amount of time (50 seconds!). Quickly sorted it out and was running along with Tash for the next few controls. I was fairly confident everyone had followed us into my mistake, but she wasn't so sure and started to pull away from me in order to catch up the others.
Was still fairly confident to just cruise in the rest of the course and on the long leg to 10 I couldn't see anybody else in front. But at the same time was just thinking imagine if Tash was in 5th and I just let her get away from me and take the last qualifying place! So a bit nervous but turned out we had stayed in front of the others and finished in 2nd place behind Tash.
Running (Warm Up) 8:17 [2] 1.73 km (4:47 / km)
shoes: Inov8 F-lite 195 Blue 2
Orienteering race 7:07 1.73 km (4:07 / km)
ahr:173 max:186 shoes: Inov8 F-lite 195 Blue 2
2nd
I had an absolutely stacked heat with 6 girls who could probably all make it through to the final but only 2 places up for grabs.
As a result, nobody really wanted to take the lead so the pace was quite slow for the first 3 controls. I spent some time planning ahead and saw that the long leg to 4 could be a good opportunity to make a break. The 3 girls in front of me all went right, but I'd decided left was better so headed off that way and increased my speed to try and gap them. Came into the control with about 15 metres lead so it worked perfectly!
They slowly closed the gap on me over the final controls and we were basically together at the penultimate control. I was still in the lead and went right while the others went left. Slight moment of panic when I ran straight past the final control (thinking I had to go round the finish chute fence and back again), crashed into Virag coming the opposite direction but was able to quickly turn myself around before Tara came past as well.
Very pleased to have made it through such a tough heat as I wasn't sure I would on an ungaffled course when it's all about running speed.
Running (Warm Down) 8:42 1.47 km (5:55 / km)
ahr:148 max:155 shoes: Mizuno Enigma 5
Running (Warm Up) 6:56 1.39 km (4:58 / km) +17m 4:41 / km
ahr:144 max:153 shoes: Inov8 F-lite 195 Blue 2
Orienteering race 8:37 2.14 km (4:02 / km)
ahr:171 max:186 shoes: Inov8 F-lite 195 Blue 2
5th
Absolutely stacked final with Galina, Fiona, Virag, Anna, Tash, Kristine and Kim Geypen.
Was feeling absolutely cooked by this point after sitting round in 30 degree heat all day and having done 2 races already. Galina took off straight away at the start and I slotted into the line in 5th place. Just hung onto the group through the first loop and was starting to slip back a little coming into the run-through. Picked up the next map and the first 3 had all turned right thinking that the start triangle was the same as the previous map. I was reading my map and saw straight away that they were going wrong so headed off left and took them till halfway to 11 to get back passed me again! In 4th place heading into the last control but Anna fell over, causing me to slow up and Fiona to get right on my back and she elbowed her way past after the final corner. So finished up in 5th place but pretty pleased to be able to hang on to such a fast pace.
Can't say I'm a big fan of this format without any type of forking/runners choice. We all just followed Galina for most of the race...but the guys managed to gain places by taking different routes so maybe we just need to be braver in our decisions instead of following all the time.
Running (Warm Down) 8:31 1.44 km (5:54 / km)
ahr:140 max:150 shoes: Mizuno Enigma 5
Friday Jun 28, 2019 #
Running (Warm Up) 12:02 [2] 2.54 km (4:44 / km)
shoes: Mizuno Enigma 5
Orienteering race 8:11 [4] 1.87 km (4:23 / km) +13m 4:14 / km
ahr:170 max:184 shoes: Mizuno Enigma 5
Tim handed over to me in the lead alongside Dane and with a big chasing pack just behind. I had the long 1st control and panicked a bit with so many people chasing after me. Decided to go right which I think was the best route for this control, but I spent the whole way to 1 wondering if there was a quicker route going left.
Came to the spectator control at the same time as Anna Serrallonga with a bit of a gap to the other teams. But we then managed to lose a lot of time to the next control where we went round and round the tree the control was supposed to be on several times before actually spotting it on some playground equipment below. Felt like we were stood there for a very long time but maybe about 20-30 seconds? I realised a bit quicker than she did so managed to handover in 1st with a slight gap to all the chase teams.
Orienteering race 7:14 [4] 1.64 km (4:25 / km) +16m 4:12 / km
ahr:172 max:186 shoes: Mizuno Enigma 5
Still a lot of teams very close together with Yannick having the short dune controls this time and handing over just in front of Tim. I felt like I ran a lot better this time round, having seen the map already.
Once again, I came into the spectator control with about a 5 metre lead over Anna, with Tash chasing not far behind that. Pushed as hard as I could through the final dune controls and luckily had the shortest ones so I ended up finishing with quite a comfortable gap of 14 secs over Anna.
The courses were pretty unfair in the way that they'd randomly assigned courses to both men & women. It definitely helped us to have the 2 longer dune loops on the first 2 legs and for Tim to run further in the dunes. Also I was running similar speed for both legs and was 1min difference between the times.
But still a very fun event in a surprisingly tricky little area. Always fun to run relays with Tim and super stoked to win as there was some tough competition! :)
Running (Warm Down) 15:17 [2] 2.46 km (6:13 / km) +34m 5:49 / km
ahr:146 max:163 shoes: Mizuno Enigma 5
Thursday Jun 27, 2019 #
Cycling (Commute) 35:00 [0]
(rest day)
Wednesday Jun 26, 2019 #
Cycling (Commute) 35:00 [0]
Cycling 12:55 4.65 km (2:47 / km) +62m 2:36 / km
ahr:112 max:150
Orienteering 37:57 7.67 km (4:57 / km) +92m 4:40 / km
ahr:154 max:168 shoes: Mizuno Enigma 5
Just cruising around. Beaut evening and always nice running somewhere different.
Cycling 12:33 4.05 km (3:06 / km) +42m 2:57 / km
ahr:122 max:146
Sunday Jun 23, 2019 #
Running (Warm Up) 9:44 1.92 km (5:04 / km) +1m 5:03 / km
ahr:138 max:146 shoes: Mizuno Enigma 5
Orienteering race 14:39 3.5 km (4:11 / km) +27m 4:02 / km
ahr:169 max:185 shoes: Mizuno Enigma 5
1st=
Pretty good race, just feeling a bit flat physically (unsurprisingly!).
Didn't spot an alleyway going right on 9 so opted for the left route which was probably marginally slower. Caught sight of Grace heading into 9 as I was leaving it and it seemed like less than 1min so tried to push harder through the next few easier controls. Had to stop at 13 as I hadn't planned ahead, then lost a couple of seconds at each of the last 3 tricky controls through tiredness/lack of planning.
All super close racing again finishing with the same time as Anine and 3secs faster than Fiona. Which meant I snuck ahead to finish 2nd overall. Only 6secs between us after the 3 races!!
Running (Warm Down) 11:55 2.08 km (5:43 / km) +22m 5:26 / km
ahr:144 max:151 shoes: Mizuno Enigma 5
Saturday Jun 22, 2019 #
Cycling 19:08 5.14 km (3:43 / km) +131m 3:18 / km
ahr:130 max:157
Running (Warm Up) 9:30 1.97 km (4:50 / km) +19m 4:36 / km
ahr:144 max:160 shoes: Mizuno Enigma 5
Orienteering race 17:19 3.47 km (4:59 / km) +36m 4:45 / km
ahr:174 max:193 shoes: VJ XTRM
5th
A bit scrappy, 2 larger errors and a couple of routes that could've been a bit sharper. Lost 15sec at the start when I went right to 1. Didn't realise this was such a bad route at the time. Then headed out of 3 to the left before realising that 4 was on the northern side of the wall, compounded the error by going even further left and losing 10secs. Then just a bit of a struggle climbing up the hill through the last few controls.
Despite this, pleased with the result and took a lot of confidence that my physical fitness is not as bad as I thought. So should stop worrying about that and focus instead on ironing out the navigational errors.
Running (Warm Down) 9:57 1.7 km (5:51 / km) +13m 5:38 / km
ahr:148 max:164 shoes: Mizuno Enigma 5
Running (Warm Up) 8:21 1.65 km (5:03 / km) +7m 4:57 / km
ahr:140 max:152 shoes: Mizuno Enigma 5
Orienteering race 15:06 3.69 km (4:05 / km) +8m 4:03 / km
ahr:173 max:185 shoes: Mizuno Enigma 5
1st
Area was a lot easier than this morning (and flat!) so a much better performance. Felt in control for most of the legs and strong right to the end.
Battling it out with Grace for the win but got her on the last control when she took the longer route.
Super close in the overall rankings with Anine Lome, Fiona and I all separated by only 5 seconds! It's all on for tomorrow!
Running (Warm Down) 8:49 1.62 km (5:27 / km) +9m 5:18 / km
ahr:143 max:152 shoes: Mizuno Enigma 5
Cycling 20:06 5.78 km (3:29 / km) +68m 3:17 / km
ahr:121 max:151
Friday Jun 21, 2019 #
Cycling (Commute) 35:00 [0]
(rest day)
Thursday Jun 20, 2019 #
Cycling (Commute) 35:00 [0]
Running 30:02 5.95 km (5:03 / km) +23m 4:57 / km
ahr:143 max:159 shoes: Mizuno Enigma 5
Tendons in both feet quite sore.
Wednesday Jun 19, 2019 #
Cycling (Commute) 35:00 [0]
Cycling 2:04:31 42.32 km (2:57 / km) +195m 2:53 / km
ahr:123 max:149
Tuesday Jun 18, 2019 #
Cycling (Commute) 35:00 [0]
Running 41:06 7.38 km (5:34 / km) +180m 4:58 / km
ahr:155 max:181 shoes: Mizuno Enigma 5
Monday Jun 17, 2019 #
Cycling (Commute) 35:00 [0]
Strength & Conditioning 1:00:00 [1]
Aqua Jogging 35:00 [2]
Sunday Jun 16, 2019 #
Note
(rest day)
Saturday Jun 15, 2019 #
Running (Warm Up) 10:25 1.76 km (5:55 / km)
ahr:130 max:151 shoes: VJ Bolds - Pink
Orienteering race 1:04:18 8.95 km (7:11 / km) +101m 6:48 / km
ahr:175 max:191 shoes: VJ Bolds - Pink
4th leg for RR2 - Kseniia, Iida, Julia, Me
156th
Pretty happy with most of this race besides the 1 massive error I made (+6mins). Felt fairly fit considering this is the longest race I've done in a while. Started to tire after about 30mins but took a gel heading to 9 and this seemed to perk me up for the rest of the race.
Started out well with a nice track route to 1, then a couple of easier controls. Not sure what is with me and controls 4-5 this weekend but I ended up at 5 before 4, then struggled to find 4 when I tried to go back to it. Was a tricky contouring leg and I was blindly following other runners a bit and lost contact of where I was on the slope. Thought I'd spotted the flat area near the control but was too high and ended up at 5.
Controls 9 & 10 only had 4th leg runners which was nice as up till then had just been old ladies wandering everywhere and was quite annoying to pass them all. Got into a bit of a train of last leg runners for the next couple of controls but lost them when I fell over and bashed my shin on a rock.
As I was coming into the final tricky forest control, I saw a line of about 5 faster looking girls so knew they must be on last leg too. So tried to push hard to get in front of them and passed another girl in the final run in too. So managed to catch up all the places I'd lost during my mistake and gain another 13.
Friday Jun 14, 2019 #
Orienteering 57:15 6.76 km (8:28 / km) +69m 8:03 / km
ahr:143 max:166 shoes: VJ Bolds - Pink
Most of this was extremely slow/walking as I was really struggling in the rocky terrain. Right knee and ankle both pretty sore. Navigation-wise was pretty good for the first 4 controls then made a huge mistake to 5, ending up at 9!! Called it a day there and walked back not feeling particularly confident about my terrain running or navigation.
Thursday Jun 13, 2019 #
Cycling (Commute) 35:00 [0]
Wednesday Jun 12, 2019 #
Cycling (Commute) 35:00 [0]
Running 43:19 8.01 km (5:24 / km) +144m 4:58 / km
ahr:150 max:172 shoes: VJ XTRM
Tuesday Jun 11, 2019 #
Cycling (Commute) 15:00 [0]
Cycling 1:56:37 40.96 km (2:51 / km) +243m 2:46 / km
ahr:130 max:158
Sunday Jun 9, 2019 #
Running 57:39 10.61 km (5:26 / km) +168m 5:02 / km
ahr:160 max:180 shoes: Mizuno Enigma 5
Saturday Jun 8, 2019 #
Note
(rest day)
Friday Jun 7, 2019 #
Cycling (Commute) 35:00 [0]
Running 45:19 7.6 km (5:58 / km) +214m 5:14 / km
ahr:153 max:177 shoes: Mizuno Enigma 5
Wednesday Jun 5, 2019 #
Cycling (Commute) 35:00 [0]
Running (Warm Up) 11:50 2.41 km (4:54 / km) +19m 4:43 / km
ahr:138 max:156 shoes: Mizuno Enigma 5
Orienteering 38:48 7.42 km (5:14 / km) +32m 5:07 / km
ahr:169 max:182 shoes: Mizuno Enigma 5
Didn't enjoy this at all. Flustered from the beginning as a lady was yelling at people and throwing rubbish at people around 1-3. Then just getting so frustrated with having to stop for so many road crossings and annoying controls in dead ends. Legs felt like sacks of potatoes after yesterdays session.
Also bit of a reality check after last weeks fast, easy course...need to work on my navigation as I can't just boost it along quickly without planning ahead in tricky areas.
Running (Warm Down) 8:42 1.54 km (5:39 / km) +9m 5:29 / km
ahr:147 max:155 shoes: Mizuno Enigma 5
Tuesday Jun 4, 2019 #
Cycling (Commute) 35:00 [0]
Cycling (Spinning) 1:15:14
ahr:149 max:174
This was definitely the toughest session I've done in a long time! Managed to get the heart rate up pretty high and legs burning by the end.
Sunday Jun 2, 2019 #
Running 30:47 6.05 km (5:05 / km) +39m 4:56 / km
ahr:142 max:158 shoes: Mizuno Enigma 5
Saturday Jun 1, 2019 #
Running 1:01:17 11.04 km (5:33 / km) +278m 4:56 / km
ahr:151 max:174 shoes: Mizuno Enigma 5
Really cool area, almost like being on Belmont skyline if you took away all the heather. Climb up the valley was pretty tough...17mins sustained climb so definitely the longest I've done in a long time! But managed to run all the way. Feeling pretty good running.