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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loobey

In the 31 days ending Oct 31, 2020:

activity # timemileskm+m
  Running18 13:13:37 95.38(8:19) 153.49(5:10) 1917
  Cycling8 10:23:17 123.87(5:02) 199.34(3:08) 1622
  Strength & Conditioning12 7:30:00
  Orienteering4 3:13:55 16.56(11:43) 26.65(7:17) 412
  Total37 34:20:49 235.8 379.49 3952
  [1-5]37 34:05:34

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Saturday Oct 31, 2020 #

12 PM

Running (Warm Up) 11:24 intensity: (16 @0) + (1:03 @1) + (29 @2) + (9:15 @3) + (21 @4) 2.29 km (4:58 / km) +31m 4:40 / km
ahr:146 max:166 shoes: VJ Bolds - Pink

Orienteering race 50:17 intensity: (2:24 @2) + (3:08 @3) + (27:40 @4) + (17:05 @5) 5.46 km (9:12 / km) +195m 7:49 / km
ahr:171 max:186 shoes: VJ Bolds - Pink

Lakeland Warrior Middle - Burnt Head
11th

2 loop race starting at the same time as someone else on a small area with low-vis plantation and some open forest. My first time orienteering in the Lakes so I was quite excited.

Had a dreadful run, losing 2.5mins already on the first control, 1min at 10 and 2mins at 13. Physically really struggling to run through the terrain and on the steep hills as well. Basically walked around the whole second loop.

15mins down on Cecilie over a 35mins course which is pretty tragic!!

6 PM

Running (Warm Up) 7:54 intensity: (10 @0) + (32 @1) + (1:06 @2) + (6:06 @3) 1.48 km (5:21 / km) +12m 5:08 / km
ahr:142 max:162 shoes: VJ Bolds - Pink

Orienteering race 48:16 intensity: (15 @0) + (15 @1) + (11 @2) + (3:04 @3) + (20:32 @4) + (23:59 @5) 5.52 km (8:44 / km) +157m 7:39 / km
ahr:173 max:193 shoes: VJ Bolds - Pink

Lakeland Warrior NightO - Bishop's Wood
2nd

Loved this!! So so much better than this morning! I think the darkness helped me focus on the navigation as I was taking much more time to plan the routes and use my compass to ensure I was running to the correct hills.

Caught up to Laura King at 6 and basically ran the rest together, picking off the lights in the distance to make sure we were going the right direction. Running a bit out of control on the long legs to 7 and 10, but managed to pick up just enough features en route to figure out what was going on. Started to run out of energy on the last couple of controls and Laura got away from me a bit. Zoomed off down the hill to the final control, trying to keep up with her light but not really reading the map. Ended up too far right, lost 2mins and the lead and Cecilie went zooming past us.

Running (Warm Down) 3:04 [3] 0.49 km (6:14 / km) +3m 6:02 / km
ahr:154 max:160 shoes: VJ Bolds - Pink

Friday Oct 30, 2020 #

Note
(rest day)

Thursday Oct 29, 2020 #

3 PM

Running 36:07 intensity: (1 @0) + (12 @1) + (5:01 @2) + (29:05 @3) + (1:48 @4) 7.51 km (4:48 / km) +67m 4:36 / km
ahr:149 max:172 shoes: Mizuno Wave Inspire 16

Albourne loop. First half with Jonny.

Wednesday Oct 28, 2020 #

9 AM

Cycling 1:40:15 [3] 33.26 km (3:01 / km) +254m 2:54 / km

Eastern loop out to Allington Farm.

Tuesday Oct 27, 2020 #

10 AM

Running (Warm Up) 11:57 intensity: (27 @1) + (4:10 @2) + (7:20 @3) 2.31 km (5:11 / km) +4m 5:08 / km
ahr:138 max:151 shoes: Mizuno Wave Inspire 16

Running intervals 20:06 intensity: (38 @2) + (43 @3) + (9:33 @4) + (9:12 @5) 4.74 km (4:14 / km) +22m 4:08 / km
ahr:173 max:182 shoes: Mizuno Wave Inspire 16

Mona on the Downs Link in the rain
Felt good on the longer ones, but couldn't get legs moving fast enough on the short ones.

Running (Warm Down) 9:03 intensity: (25 @2) + (8:38 @3) 1.58 km (5:43 / km)
ahr:154 max:162 shoes: Mizuno Wave Inspire 16

Monday Oct 26, 2020 #

1 PM

Strength & Conditioning 40:00 [1]
(rest day)

AB&T

Sunday Oct 25, 2020 #

9 AM

Running 1:15:22 intensity: (18 @0) + (50 @1) + (6:06 @2) + (1:01:14 @3) + (6:54 @4) 13.29 km (5:40 / km) +245m 5:11 / km
ahr:152 max:172 shoes: Asics Gel Venture 7

Fun trail run around Bolney/Warninglid. Some really nice leafy, forested paths. Got caught in a massive downpour at one stage. Was so dark I could barely see in the forest!!
Longest run I've done in a while, so legs were suffering by the end.

Saturday Oct 24, 2020 #

10 AM

Running (Warm Up) 14:51 intensity: (6 @0) + (27 @1) + (2:40 @2) + (11:38 @3) 2.73 km (5:27 / km) +43m 5:03 / km
ahr:144 max:164 shoes: Asics Gel Venture 7

Orienteering 38:10 intensity: (16 @0) + (13 @1) + (17 @2) + (10:43 @3) + (3:23 @4) + (23:18 @5) 6.69 km (5:42 / km) +23m 5:36 / km
ahr:168 max:183 shoes: VJ Bolds - Pink

Knowlands Wood

Fast and furious little area with lots of paths. No mistakes really, but struggling a bit in the second half with my breathing/stitch. Caught up to Nick Jarvis at 11 so running with him for most of the course.

Running (Warm Down) 11:27 intensity: (9 @2) + (11:18 @3) 1.99 km (5:45 / km) +8m 5:38 / km
ahr:150 max:160 shoes: Asics Gel Venture 7

Friday Oct 23, 2020 #

10 AM

Cycling 45:39 intensity: (4:12 @0) + (18:09 @1) + (21:52 @2) + (1:26 @3) 14.12 km (3:14 / km) +141m 3:05 / km
ahr:116 max:149

Very easy spin along New Way Lane and back through Hassocks.

Thursday Oct 22, 2020 #

4 PM

Running 59:39 intensity: (15 @0) + (9 @1) + (2:31 @2) + (49:30 @3) + (7:12 @4) + (2 @5) 12.64 km (4:43 / km) +143m 4:28 / km
ahr:153 max:176 shoes: Mizuno Wave Inspire 16

Worth Way and back through Worth Forest with Jonny. Very pretty with all the autumn leaves.

Wednesday Oct 21, 2020 #

11 AM

Strength & Conditioning 1:00:00 [1]

IMR Session
2 PM

Cycling 1:21:53 intensity: (1:29 @0) + (27:24 @1) + (50:35 @2) + (2:25 @3) 26.82 km (3:03 / km) +195m 2:57 / km
ahr:120 max:143

Twineham & Wineham loop

Tuesday Oct 20, 2020 #

11 AM

Running (Warm Up) 14:56 intensity: (23 @1) + (22 @2) + (14:11 @3) 2.96 km (5:03 / km) +30m 4:48 / km
ahr:148 max:158 shoes: Mizuno Wave Inspire 16

Running intervals 22:12 intensity: (1:27 @2) + (5:44 @3) + (9:44 @4) + (5:17 @5) 4.41 km (5:02 / km)
ahr:166 max:179 shoes: Mizuno Wave Inspire 16

2x 6mins Tempo (75sec), 4x30sec

Supposed to be 4x 6mins but I was having one of those days where my body just gives up and cant get moving any faster. So gave up after 2, tried to do a few shorter sprints but was feeling very tight in the chest so stopped at 4.

Running (Warm Down) 14:41 intensity: (28 @2) + (14:13 @3) 2.54 km (5:47 / km) +18m 5:35 / km
ahr:150 max:159 shoes: Mizuno Wave Inspire 16

I know its not my mental motivation to do intervals when even the warm down is a struggle just to keep running.

Monday Oct 19, 2020 #

3 PM

Strength & Conditioning 30:00 [1]
(rest day)

UtB Day 3 + Core

Sunday Oct 18, 2020 #

4 PM

Running 41:56 intensity: (4 @0) + (10 @1) + (1:49 @2) + (38:58 @3) + (55 @4) 8.49 km (4:56 / km) +71m 4:44 / km
ahr:151 max:168 shoes: Mizuno Wave Inspire 16

Albourne Loop + strides

Saturday Oct 17, 2020 #

8 AM

Running 1:01:00 intensity: (8 @0) + (9 @1) + (5:16 @2) + (49:56 @3) + (5:31 @4) 11.19 km (5:27 / km) +292m 4:49 / km
ahr:151 max:173 shoes: Mizuno Wave Inspire 16

Newtimber & Devil's Dyke with Jonny, exploring some new paths to the south. Heavy legs but lovely morning. Back in time to watch the world half marathon champs and eat waffles :)

Friday Oct 16, 2020 #

10 AM

Cycling 1:06:19 intensity: (1:11 @0) + (20:35 @1) + (37:39 @2) + (6:54 @3) 21.66 km (3:04 / km) +200m 2:56 / km
ahr:121 max:155

Easy Bolney - Twineham loop
2 PM

Strength & Conditioning 1:00:00 [1]

Thursday Oct 15, 2020 #

11 AM

Running 54:41 intensity: (11 @0) + (14 @1) + (1:10 @2) + (35:34 @3) + (17:32 @4) 10.41 km (5:15 / km) +218m 4:45 / km
ahr:158 max:175 shoes: Mizuno Wave Inspire 16

Wolstonbury
Almost the exact same run as Sunday, but in reverse. Feeling pretty good.
6 PM

Strength & Conditioning 20:00 [1]

UtB Day 2

Wednesday Oct 14, 2020 #

11 AM

Cycling 1:14:45 intensity: (19 @0) + (21:46 @1) + (42:48 @2) + (9:52 @3) 24.29 km (3:05 / km) +279m 2:55 / km
ahr:123 max:155

From Stanmer along cycle path to Lewes, south to Telscombe and back underneath the white cliffs.
Chain snapped at the bottom of the final climb to Woodingdean, so had to get Jonny to pick me up.

Tuesday Oct 13, 2020 #

11 AM

Running (Warm Up) 15:03 intensity: (6 @0) + (14 @1) + (52 @2) + (13:51 @3) 2.96 km (5:05 / km) +13m 4:58 / km
ahr:145 max:160 shoes: Mizuno Wave Inspire 16

Running tempo 27:10 intensity: (37 @1) + (2:27 @2) + (5:33 @3) + (6:07 @4) + (12:26 @5) 5.84 km (4:39 / km) +50m 4:28 / km
ahr:166 max:185 shoes: Mizuno Wave Inspire 16

3x 7mins Tempo (2mins) on Gatehouse Lane

A lot hillier than I thought it was, but did the job.
Feeling a lot better than last week, but got stitch/breathless on the last rep.

Running (Warm Down) 15:28 intensity: (20 @2) + (14:38 @3) + (30 @4) 2.96 km (5:13 / km) +21m 5:02 / km
ahr:158 max:167 shoes: Mizuno Wave Inspire 16

Monday Oct 12, 2020 #

3 PM

Strength & Conditioning 40:00 [1]
(rest day)

AB&T

Sunday Oct 11, 2020 #

3 PM

Running 1:01:05 intensity: (4 @0) + (7 @1) + (2:49 @2) + (50:53 @3) + (7:12 @4) 11.15 km (5:29 / km) +221m 4:59 / km
ahr:152 max:175 shoes: Mizuno Wave Inspire 16

Wolstonbury.
Feeling tired to begin with but got better as the run went on.
4 PM

Strength & Conditioning 20:00 [1]

UtB Day 1

Saturday Oct 10, 2020 #

10 AM

Running (Warm Up) 12:45 intensity: (4 @0) + (8 @1) + (44 @2) + (11:49 @3) 2.22 km (5:44 / km) +15m 5:33 / km
ahr:148 max:160 shoes: VJ Bolds - Pink

Orienteering 32:27 intensity: (5 @1) + (23 @2) + (9:03 @3) + (15:46 @4) + (7:10 @5) 5.29 km (6:08 / km) +38m 5:55 / km
ahr:168 max:185 shoes: VJ Bolds - Pink

Rewell Quarry planned by Jonny

Really fun area. Like a forest sprint with lots of 4x4 tracks and steep banks (a bit army-like) and some lovely open forest in between. One big mistake (1min) right near the end where I was running too fast and ran straight past the control.

Orienteering 24:45 intensity: (15 @1) + (1:16 @2) + (21:07 @3) + (2:07 @4) 3.69 km (6:43 / km)
ahr:154 max:170 shoes: VJ Bolds - Pink

Jogged around the green course as a warm down as I'd enjoyed it so much.

Friday Oct 9, 2020 #

10 AM

Strength & Conditioning 1:00:00 [1]

2 PM

Cycling 43:03 intensity: (48 @0) + (14:48 @1) + (26:46 @2) + (41 @3) 13.5 km (3:11 / km) +79m 3:06 / km
ahr:119 max:139

Easy ride to Twineham

Thursday Oct 8, 2020 #

3 PM

Running 47:17 intensity: (4 @0) + (9 @1) + (47 @2) + (45:10 @3) + (1:07 @4) 8.98 km (5:16 / km) +86m 5:01 / km
ahr:153 max:168 shoes: Mizuno Wave Inspire 16

Hassocks loop with Jonny. Both of us pretty tired so just plodding along. Stomach was quite crampy towards the end.

Wednesday Oct 7, 2020 #

10 AM

Cycling 1:35:06 intensity: (2:47 @0) + (33:14 @1) + (52:56 @2) + (6:09 @3) 31.55 km (3:01 / km) +202m 2:55 / km
ahr:120 max:160

Fun route on more new roads/lanes around Lewes, Ringmer and Laughton.
6 PM

Strength & Conditioning 20:00 [1]

UtB Day 30

Tuesday Oct 6, 2020 #

10 AM

Running (Warm Up) 12:05 intensity: (17 @1) + (2:06 @2) + (9:42 @3) 2.35 km (5:09 / km) +5m 5:05 / km
ahr:140 max:148 shoes: Mizuno Wave Inspire 16

Running tempo 25:12 intensity: (28 @2) + (7:35 @3) + (7:39 @4) + (9:30 @5) 5.71 km (4:25 / km) +45m 4:15 / km
ahr:167 max:184 shoes: Mizuno Wave Inspire 16

Tempo session on the Downs Link
4x 4mins, 2x 2mins (1min)

This was pretty tough. Got through the first 3, but the slight incline in the second half of the 4th broke me. Split the final rep into two as I was dead.

Splits very fluctuating depending if it was on a gradual up or gradual down section.

Running (Warm Down) 8:56 intensity: (1 @1) + (23 @2) + (8:32 @3) 1.63 km (5:29 / km)
ahr:148 max:154 shoes: Mizuno Wave Inspire 16

Absolutely shuffling by this point. Foot seized up really badly too so had to walk the rest of the way.

Monday Oct 5, 2020 #

Note
(rest day)

Sunday Oct 4, 2020 #

2 PM

Running 45:35 intensity: (3 @0) + (11 @1) + (8:02 @2) + (36:22 @3) + (57 @4) 9.06 km (5:02 / km) +53m 4:53 / km
ahr:148 max:169 shoes: Asics Gel Venture 7

Ditchling Beacon to home.
Along the Downs to begin with, but the headwind and needle rain was brutal so dropped down at Clayton and ran back through the fields.

Saturday Oct 3, 2020 #

10 AM

Strength & Conditioning 1:00:00 [1]

12 PM

Cycling 1:56:17 intensity: (1:55 @0) + (29:42 @1) + (1:13:53 @2) + (10:47 @3) 34.14 km (3:24 / km) +274m 3:16 / km
ahr:123 max:154

Exploring muddy bridle paths. Through Holmbush Farm, northeastern edge of Burgess Hill, up to Wivelsfield and back through Streat. Got very muddy and saw lots of squirrels!

Friday Oct 2, 2020 #

2 PM

Running 52:41 intensity: (13 @0) + (52 @1) + (2:12 @2) + (41:00 @3) + (5:17 @4) + (3:07 @5) 9.57 km (5:30 / km) +206m 4:58 / km
ahr:153 max:181 shoes: Mizuno Wave Inspire 16

Easy run up Wolstonbury with an effort up the eastern side, which I haven't run up before. Managed to pick the 1 hour of the day that wasnt raining.

Strength & Conditioning 20:00 [1]

UtB Day 29

Thursday Oct 1, 2020 #

Note
(rest day)

Played 54 holes of disc golf so lots of walking!
5 PM

Strength & Conditioning 20:00 [1]

UtB Day 28 - Mobility

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