Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loobey

In the 31 days ending Oct 31, 2015:

activity	#	time	miles		km		+m
Running	23	16:16:31	101.77		163.79		4302
Orienteering	10	9:22:58	42.3		68.07		1025
Cycling	7	6:11:33	71.15	(5:13)	114.5	(3:15)	745
Strength & Conditioning	3	2:10:00
Total	31	34:01:02	215.22		346.36		6072

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Saturday Oct 31, 2015 #

10 AM

Running 53:18 [2] 9.7 km (5:30 / km) +179m 5:02 / km
shoes: Asics Trabuco Pink

Blackford. This was a struggle, barely shuffling along.

Thursday Oct 29, 2015 #

1 PM

Cycling 41:52 [2] 12.43 km (3:22 / km) +60m 3:17 / km

6 PM

Running (Warm Up) 14:48 [2] 2.93 km (5:03 / km) +4m 5:01 / km
shoes: Inov8 X-Talon Orange

Orienteering 40:55 [3] 6.81 km (6:00 / km) +96m 5:37 / km
shoes: Inov8 X-Talon Orange

FWTN #3 - Craigmillar Castle
Loved the urban part, not so much the bashing through stinging nettles in the forest part...

Running (Warm Down) 16:35 [2] 3.01 km (5:30 / km) +44m 5:08 / km
shoes: Inov8 X-Talon Orange

Wednesday Oct 28, 2015 #

3 PM

Running 1:46:29 [3] 18.92 km (5:38 / km) +389m 5:06 / km
shoes: Inov8 X-Talon Orange

Long run in the rain with Jonny. Heriot Watt to home, via the Pentlands and Blackford.

Tuesday Oct 27, 2015 #

6 PM

Running (Warm Up) 9:21 [2] 1.8 km (5:12 / km) +4m 5:09 / km
shoes: Inov8 X-Talon Orange

Running intervals 43:40 8.48 km (5:09 / km) +49m 5:00 / km
shoes: Inov8 X-Talon Orange

EUOC Intervals - 4 x 4mins (2mins Jog), then 6 x short hills to finish.
Sophie was there tonight so I had a girl to run with :)

16mins Warm Down.

Monday Oct 26, 2015 #

3 PM

Running 31:54 [2] 5.93 km (5:23 / km) +111m 4:55 / km
shoes: Asics Trabuco Pink

Easy round the bog.

Sunday Oct 25, 2015 #

9 AM

Running (Warm Up) 10:18 [2] 1.69 km (6:05 / km) +29m 5:36 / km
shoes: VJ Bolds - Yellow

Orienteering 1:08:47 [4] 8.53 km (8:04 / km) +236m 7:05 / km
shoes: VJ Bolds - Yellow

Mass start relay simulation on Coull. First 3 controls were okay, then we went into an area that hadn't been updated recently and was all felled. Couldn't find 3 controls in a row :p So we ended up regrouping at 6, but Zoe, Sarah and I got away on the split at 7. At this point both my shoelaces came undone and I had to run carefully so my shoes didn't fall off. Got quite tired through the last loop but managed to get away from Zoe and finish just behind Sarah.

Running (Warm Down) 9:28 [2] 1.45 km (6:31 / km) +32m 5:52 / km
shoes: VJ Bolds - Yellow

Saturday Oct 24, 2015 #

9 AM

Running (Warm Up) 9:18 [2] 1.66 km (5:35 / km) +13m 5:23 / km
shoes: VJ Bolds - Yellow

Orienteering 21:47 [3] 2.61 km (8:21 / km) +49m 7:38 / km
shoes: VJ Bolds - Yellow

Star exercise on Scolty.
Hanging one control, then running round the rest of the controls in a circle.

Orienteering 23:05 [3] 3.49 km (6:37 / km) +45m 6:13 / km
shoes: VJ Bolds - Yellow

Route choice with Zoe.

Orienteering 16:12 [3] 1.96 km (8:15 / km) +38m 7:31 / km
shoes: VJ Bolds - Yellow

Windows exercise. Just did the first half as I was quite tired by this point, and didn't want to go back into the windblown area.

3 PM

Running (Warm Up) 8:28 [2] 1.3 km (6:31 / km) +93m 4:48 / km
shoes: VJ Bolds - Yellow

Orienteering 34:13 [3] 3.33 km (10:16 / km) +158m 8:18 / km
shoes: VJ Bolds - Yellow

Contour only.
Really enjoyed this one. Took one bad bearing on the way up the hill but quickly relocated, then some awesome control picking flow back down the hill. Second to last control was a downhill leg to a rock, was heading straight for it then became unsure where I was, so had to head east for a bit to relocate off the spur.

Running 12:43 [3] 1.49 km (8:32 / km) +150m 5:40 / km
shoes: VJ Bolds - Yellow

Jog to start of control picking.

Orienteering 23:18 [3] 2.05 km (11:23 / km) +19m 10:53 / km
shoes: VJ Bolds - Yellow

Control Picking. Was quite tired and hungry by this point, and with no tapes out my mind was not on the game. So ended up joining up some controls in a direct line back to the finish.

Friday Oct 23, 2015 #

1 PM

Cycling 39:22 [2] 12.43 km (3:10 / km) +61m 3:06 / km

Thursday Oct 22, 2015 #

6 PM

Running (Warm Up) 23:44 [2] 4.2 km (5:39 / km) +123m 4:55 / km
shoes: Inov8 X-Talon Orange

Orienteering 45:55 [3] 7.55 km (6:05 / km) +161m 5:30 / km
shoes: Inov8 X-Talon Orange

Night training on Braids, focusing on compass direction. Was good for the first half, then sort of forgot to use my compass from about 13 onwards.

Running (Warm Down) 24:50 [2] 4.16 km (5:58 / km) +93m 5:22 / km
shoes: Inov8 X-Talon Orange

Wednesday Oct 21, 2015 #

Note
(rest day)

Tuesday Oct 20, 2015 #

10 AM

Running (Warm Up) 8:16 [2] 1.49 km (5:34 / km) +44m 4:51 / km
shoes: VJ Bolds - Yellow

Orienteering 47:38 [3] 5.73 km (8:19 / km) +106m 7:37 / km
shoes: VJ Bolds - Yellow

Training on a new map in Halden. Super cool area and navigation was good, even without tapes to find. Think Olav was pretty jealous that I got to run on the map before him ;)

Running (Warm Down) 11:34 [2] 2.04 km (5:40 / km) +12m 5:30 / km
shoes: VJ Bolds - Yellow

Monday Oct 19, 2015 #

2 PM

Running 31:40 [3] 5.31 km (5:58 / km) +115m 5:23 / km
shoes: Inov8 F-lite 195 Blue 2

Took a map and went exploring round all the small tracks in the forest.

5 PM

Running 10:23 [2] 1.9 km (5:28 / km) +33m 5:02 / km
shoes: Inov8 F-lite 195 Blue 2

Strength & Conditioning 1:00:00 [2]

Halden Strength Training

6 PM

Running 10:51 [2] 1.88 km (5:46 / km)
shoes: Inov8 F-lite 195 Blue 2

Sunday Oct 18, 2015 #

12 PM

Running (Warm Up) 8:54 [2]
shoes: VJ Bolds - Yellow

Orienteering 54:00 [3]
shoes: VJ Bolds - Yellow

Very slow training on Steneröd. Some good controls, some bad.

Running (Warm Down) 11:21 [2]
shoes: VJ Bolds - Yellow

Saturday Oct 17, 2015 #

11 AM

Running (Warm Up) 10:00 [2]
shoes: VJ Bolds - Yellow

Orienteering 2:17:27 [4] 16.0 km (8:35 / km)
shoes: VJ Bolds - Yellow

Blodslitet - 14th place
Started the first loop really well and was up with the front pack. Then hesitated going to 6 as I thought they were going to a different one, then got massively stuck on a cliff so everyone ran away from me. Then just pottered around at a decent pace by myself for the rest of the course. Was with a Lidingö girl for a bit but managed to get away from her towards the end.
Pretty happy with my navigation considering I've done no forest orienteering since WOC. Starting to gain a bit more confidence in Norwegian terrain. Just need to learn how to run stronger through it!

Friday Oct 16, 2015 #

4 PM

Running 39:32 [3] 6.88 km (5:45 / km) +147m 5:11 / km
shoes: Inov8 F-lite 195 Blue 2

Easy jog round the forest with Lizzie.

Thursday Oct 15, 2015 #

Note
(rest day)

Travelling to Norway!

Wednesday Oct 14, 2015 #

11 AM

Strength & Conditioning 30:00 [1]

Tuesday Oct 13, 2015 #

1 PM

Cycling 37:10 [3] 12.44 km (2:59 / km) +54m 2:56 / km

Monday Oct 12, 2015 #

Note
(rest day)

Didn't make it very far from the couch today!

Sunday Oct 11, 2015 #

11 AM

Running race 3:13:26 [4] 27.22 km (7:06 / km) +1796m 5:21 / km
shoes: Inov8 X-Talon Orange

Pentland Skyline - 1st Woman
This was probably the hardest thing I've ever done. But was kind of enjoyable...?! Bit nervous leading up to this as I wasn't sure if my leg would be okay. Actually felt fine throughout the whole race which was good :)
Felt tired from the beginning, but started off slowly and managed to work my way up the field over the first 3 climbs. Had a gel up Scald Law and got a real boost from seeing all the EUOC supporters just after the summit, so was moving quite well to Hare Hill. Then I went through a really bad patch going up Black Hill. Lots of walking and really needed water. Felt a bit better once it started going down again and managed to get water off Alison at the bottom of Bell Hill. Unfortunately after that, my stomach started to feel terrible and started getting quite faint and dizzy, so the last 4 climbs was just survival and trying to keep up a decent walk up the hills. Kept looking behind to see where the next lady was, but fortunately she was far enough behind that my slow pace was enough.
Came away with a bottle of whisky, some wine and a sport shop voucher which was awesome :)

C • Awesome Result! 1

Friday Oct 9, 2015 #

12 PM

Cycling 1:05:25 [2] 20.53 km (3:11 / km) +219m 3:01 / km

Along the Water of Leith to Balerno, then some country roads across to Heriot Watt.

2 PM

Cycling 36:11 [2] 12.24 km (2:57 / km) +30m 2:55 / km

Heriot Watt to home along the canal.

Thursday Oct 8, 2015 #

6 PM

Running (Warm Up) 13:21 [2] 2.7 km (4:57 / km) +29m 4:41 / km
shoes: Asics Trabuco Pink

Orienteering 17:23 [4] 3.75 km (4:38 / km) +23m 4:30 / km
shoes: Asics Trabuco Pink

Sprint course at King's Buildings. Quite tricky at the beginning with lots of buildings you couldn't get through. Felt quite tired and slow towards the end. Leg not good either :(

Running (Warm Down) 10:55 [2] 1.84 km (5:56 / km) +24m 5:34 / km
shoes: Asics Trabuco Pink

Jog back with the boys.

Wednesday Oct 7, 2015 #

Note
(rest day)

Lower inside part of my right leg has been sore the last 2 days. So hopefully a day of rest will fix it.

Tuesday Oct 6, 2015 #

12 PM

Strength & Conditioning 40:00 [1]

6 PM

Running (Warm Up) 11:03 [2] 2.01 km (5:30 / km)
shoes: Inov8 X-Talon Orange

Running intervals 19:06 4.2 km (4:33 / km) +5m 4:31 / km
shoes: Inov8 X-Talon Orange

4x3mins, 2mins jogging rest.
This was a bit of an odd session, as had to run at 5km pace + ~30seconds. So more a threshold pace than intervals. I chose to go at 4min/km which felt very comfortable the whole way. Went a bit faster on the last one cos I felt like it.

Running (Warm Down) 17:41 [2] 3.02 km (5:52 / km) +7m 5:48 / km
shoes: Inov8 X-Talon Orange

Monday Oct 5, 2015 #

3 PM

Running 36:36 [3] 7.1 km (5:09 / km) +160m 4:38 / km
shoes: Asics Trabuco Pink

Easy round the seat. Very tired legs.

Sunday Oct 4, 2015 #

10 AM

Running 1:38:30 [3] 16.21 km (6:05 / km) +589m 5:09 / km
shoes: Inov8 X-Talon Orange

Group run in the Pentlands. From Torphin up to Harbour Hill, along to Allermuir then back home via a bonus hill up Blackford. Saw some Highland Cattle which was cool...they so fluffy!

Saturday Oct 3, 2015 #

8 AM

Cycling 32:04 [2] 10.48 km (3:04 / km) +75m 2:57 / km

Running (Warm Up) 14:21 [2] 3.18 km (4:30 / km) +1m 4:30 / km
shoes: Inov8 F-lite 195 Blue 2

Running race 18:07 [5] 5.03 km (3:36 / km) +6m 3:35 / km
shoes: Inov8 F-lite 195 Blue 2

Edinburgh Parkrun - another new PB :) Getting closer and closer to that 18mins mark. Km paces were a lot more even this week, just got a bit of stitch in the last km and ran out of energy.

Running (Warm Down) 9:54 [2] 1.7 km (5:50 / km) +1m 5:49 / km
shoes: Inov8 F-lite 195 Blue 2

Cycling 37:04 [2] 10.5 km (3:32 / km) +128m 3:20 / km

Nice cycle home with Beth :)

Friday Oct 2, 2015 #

12 PM

Cycling 1:22:25 [2] 23.46 km (3:31 / km) +118m 3:26 / km
(rest day)

Thursday Oct 1, 2015 #

6 PM

Running (Warm Up) 11:11 [2] 2.34 km (4:47 / km) +17m 4:37 / km
shoes: Inov8 F-lite 195 Blue 2

Orienteering 32:18 [4] 6.26 km (5:09 / km) +94m 4:48 / km
shoes: Inov8 F-lite 195 Blue 2

FWTN #1 - Edinburgh City
Torch wasn't bright enough, so many mistakes in the control circle by being on the wrong side of walls. Light was okay for general route choice but had to slow down heaps or walk to be able to read the small alleyways and control feature. Good training though.

Running (Warm Down) 4:55 [2] 0.99 km (4:58 / km) +3m 4:54 / km
shoes: Inov8 F-lite 195 Blue 2

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