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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Forest Animal

In the 30 days ending Apr 30, 2019:

activity # timemileskm+m
  Running (TRAIL)16 10:19:31 71.59(8:39) 115.21(5:23) 2709
  Rolling/Stretching21 4:58:00
  Orienteering (FOREST) 6 4:49:56 30.47(9:31) 49.04(5:55) 980
  Running (ROAD)7 4:00:22 32.24(7:27) 51.89(4:38) 603
  S & C6 1:38:17
  Swimming (open)1 1:15:00
  Running (TRACK)1 41:53 6.64(6:19) 10.69(3:55)
  Orienteering (SPRINT/URBAN)2 36:55 5.23(7:04) 8.42(4:23) 109
  Total48 28:19:54 146.17 235.24 4401
averages - rhr:51

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Tuesday Apr 30, 2019 #

10 AM

Orienteering (FOREST) 50:09 [3] 7.0 km (7:10 / km) +171m 6:23 / km
shoes: Inov8 x-talons 230

WSOC model some really grim sections and bad/nonexistent mapping but there were few nice bits on the tiny map. Hopefully they are just saving the good stuff for tomorrow.

Monday Apr 29, 2019 #

Running (TRAIL) 14:28 [2] 3.02 km (4:47 / km) +30m 4:34 / km
shoes: Salming Speed 1

Shake out with Fin and Dom, also did a lil bit of nav in some sweet Estonian terrain.

Logging all my runs (GPS traces) at the end of the week
4 PM

Running (TRAIL) 14:28 [3] 3.02 km (4:48 / km) +28m 4:35 / km

Sunday Apr 28, 2019 #

Rolling/Stretching 10:00 [1]

9 AM

Running (TRAIL) 48:30 [3] 10.01 km (4:51 / km) +276m 4:15 / km
(injured) shoes: Brooks Mazama

East hill again, was going a bit faster than usual probably the fact I was racing back to watch London.
Foot is getting better

Saturday Apr 27, 2019 #

Rolling/Stretching 20:00 [1]

Foot is slowly getting better
8 AM

Running (ROAD) 37:21 [2] 7.31 km (5:06 / km) +40m 4:58 / km
(injured) shoes: Brooks Mazama

Easy along one windy Exmouth seafront. Didn't trust myself to take the Parkrun easy so just watched kit run.

Friday Apr 26, 2019 #

Rolling/Stretching 10:00 [1]

11 AM

Running (TRAIL) 53:18 intensity: (17:29 @1) + (29:42 @2) + (6:07 @3) 10.56 km (5:03 / km) +278m 4:28 / km
ahr:107 max:156 (injured) shoes: Brooks Mazama

Easy run round east hill with Kit. I've given up on resting my toe, need to be on form for world schools next week.
5 PM

Swimming (open) (Surfing ) 1:15:00 [1]

Hitting up siders with Kit, pretty messy at the start but got some clean ones off the groynes at the end. Only short seeing as it was pretty late in the day.

Thursday Apr 25, 2019 #

Note
(injured) (rest day)

Trying to get better before world schools

Rolling/Stretching 20:00 [1]

Toe is better

Wednesday Apr 24, 2019 #

Note
rhr:51 (injured) (rest day)

Think I may have turf toe which is annoying
*After walking round London for hours my foot is in no place to run today

Rolling/Stretching 15:00 [1]

Feet are pretty blistered but toe feels better after I iced it so maybe a small run tomo

Tuesday Apr 23, 2019 #

Note
(rest day)

School then traveling to London so no time

Monday Apr 22, 2019 #

Rolling/Stretching 15:00 [1]

R foot not in a good place so back to ibuprofen, ice and rest.
6 PM

Running (TRAIL) 31:04 intensity: (1:43 @1) + (26:21 @2) + (3:00 @3) 6.12 km (5:04 / km) +36m 4:56 / km
ahr:126 max:151

Recovery down the otter with kit. R foot pain, had this since last Thursday and just ran through it at the jk but will see if it develops

Sunday Apr 21, 2019 #

10 AM

Running (TRAIL) 17:02 [2] 2.36 km (7:12 / km)
shoes: Inov8 x-talons 230

1 PM

Orienteering (FOREST) race 1:13:30 [5] 14.64 km (5:01 / km) +299m 4:33 / km
shoes: Inov8 x-talons 230

JK - Day 3 - 2nd

The stress levels were pretty high even before starting knowing I had to do well to stand a chance at selection. This was combined with the knowledge that there were some really strong M20’s stacked up behind me and nobody I could really use. Straight out the start box and the pressure already cracked me as I struggled with the 1:15 scale causing a needles parallel. After that I sprinted through the timed out crossing in full paranoia mode. Was then clean through the mid section of the map before some solid traffic lighting in the green section. Coming out of c15 i chose to run/walk a solid 200m through the fight before hitting the road then just pathing it the rest of the way. I then accidentally hit the road to early on the way to c17 and didn’t want to add the extra time of diverting for a drink. The rest of the run was uneventful apart from a stupid 1min mistake at c20 then a little one at c21 (rage/confusion). All round not the run i wanted but hopefully it’s good enough for selection.

Running (TRAIL) 2:51 [1] 0.38 km (7:30 / km)
shoes: Inov8 x-talons 230

dead af

Saturday Apr 20, 2019 #

Rolling/Stretching 15:00 [1]

11 AM

Running (TRAIL) 10:23 [2] 1.82 km (5:43 / km) +3m 5:40 / km
shoes: Inov8 x-talons 230

1 PM

Orienteering (FOREST) 28:22 [5] 5.28 km (5:22 / km) +32m 5:13 / km
shoes: Inov8 x-talons 230

JK - Day 2 - 3rd

Disappointing from the start where immediately got completely disorientated loosing so much time. This set the mood for the rest of the race which consisted of poor rc and bad exit direction. luckily only 1 min down on Pete so its all to play for tomorrow.

Running (TRAIL) 4:47 [2] 0.8 km (5:59 / km) +6m 5:46 / km
shoes: Inov8 x-talons 230

lost my phone :(

Friday Apr 19, 2019 #

Event: JK 2019
 

Rolling/Stretching 15:00 [1]

12 PM

Running (ROAD) 13:12 [2] 2.4 km (5:30 / km)
shoes: Salming Speed 1

Orienteering (SPRINT/URBAN) 16:42 [5] 4.13 km (4:03 / km)
shoes: Salming Speed 1

JK - Day 1 - 3rd

No thrills today just got round mistake free which is always satisfying. Looking back on this i definitely took way too long to get into the map which made me keep hesitating and loosing seconds that woould prove valuable later on. Then in the last section i accidentally ran past one of the controls coz i was to busy planning ahead then just hit a bit of a wall and my legs stopped being in sprint mode (should have eaten more). hopefully i have got my head in gear for tomorrow. Still happy with the result as it takes some pressure off so i can enjoy some quality orienteering.

Running (ROAD) 14:15 [1] 2.17 km (6:33 / km) +14m 6:21 / km
shoes: Salming Speed 1

Thursday Apr 18, 2019 #

Note
(rest day)

Did a walk to stretch legs

Rolling/Stretching 25:00 [1]

Wednesday Apr 17, 2019 #

Rolling/Stretching 21:00 [1]

Massage as well
6 PM

Running (ROAD) 25:09 intensity: (1:08 @1) + (1:31 @2) + (12:45 @3) + (8:33 @4) + (1:12 @5) 6.46 km (3:53 / km) +58m 3:43 / km
ahr:157 max:184 shoes: Salming Speed 1

Fartlek --- 4min WU - 2min (3:20/km) + 30sec (3:00/km) 3 sets with 90sec rest - cruise home

Legs and weather are prime.

Tuesday Apr 16, 2019 #

Rolling/Stretching 10:00 [1]

4 PM

Orienteering (FOREST) 48:47 intensity: (1:31 @1) + (24:23 @2) + (22:53 @3) 7.19 km (6:47 / km) +158m 6:07 / km
ahr:133 max:164 shoes: Inov8 x-talons 230

Last minute o training round Ashclyst Forest. An absolute mess but at the same time predictable.

Monday Apr 15, 2019 #

Orienteering (SPRINT/URBAN) 20:13 [4] 4.29 km (4:43 / km) +109m 4:11 / km
shoes: Salming Speed 1

Some really relevant sprint training round exe uni. Been holding out on using this map till the last minute so this was good fun.

Running (ROAD) warm up/down 5:06 [2] 1.0 km (5:06 / km)
shoes: Salming Speed 1

Rolling/Stretching 10:00 [1]

Sunday Apr 14, 2019 #

Rolling/Stretching 25:00 [1]

Some very tight legs
3 PM

Running (TRAIL) 1:49:54 intensity: (44 @1) + (1:08:48 @2) + (40:22 @3) 19.13 km (5:45 / km) +536m 5:02 / km
ahr:130 max:157 shoes: Brooks Mazama

The flight home was delayed 4 hours and combined with the early start meant this run was pure pain. I was running down the hills way slower than up but still nice to get out.

Saturday Apr 13, 2019 #

Note
(rest day)

Still too sketchy to run

Friday Apr 12, 2019 #

Note
(rest day)

Walked round Pompeii for 5 hours

Thursday Apr 11, 2019 #

Note
(rest day)

Goodbye consistent miles

Wednesday Apr 10, 2019 #

Note

Off to Naples so not sure if i'll run for a couple of days
9 AM

Running (ROAD) 26:02 intensity: (19 @1) + (3:46 @2) + (21:40 @3) + (17 @4) 5.05 km (5:09 / km) +191m 4:20 / km
ahr:146 max:166 shoes: Brooks Mazama

Up

Orienteering (FOREST) 38:05 intensity: (14:21 @2) + (23:44 @3) 4.72 km (8:04 / km) +145m 6:59 / km
ahr:139 max:162 shoes: Brooks Mazama

Couldn't resist orienteering after watching JWOC 2017. Unfortunately there is no Finnish terrain within running distance so I had to settle for the world renowned Fire Beacon. Tbf I was naving well and felt comfortable in the terrain despite wearing trail shoes.

Running (ROAD) 27:06 intensity: (11:51 @2) + (15:15 @3) 5.9 km (4:36 / km) +38m 4:27 / km
ahr:135 max:152 shoes: Brooks Mazama

Down (15.6 km)

Tuesday Apr 9, 2019 #

Rolling/Stretching 20:00 [1]

Combined with this morning
9 AM

Running (ROAD) warm up/down 4:55 intensity: (48 @2) + (4:07 @3) 1.01 km (4:51 / km) +13m 4:34 / km
ahr:144 max:153 shoes: Salming Speed 1

Getting the HRM working

Running (ROAD) tempo 37:41 intensity: (2:56 @1) + (55 @2) + (6:04 @3) + (27:26 @4) + (20 @5) 10.03 km (3:45 / km) +64m 3:38 / km
ahr:162 max:180 shoes: Salming Speed 1

True fans of the account will remember the 'Easy tempo' well this is one of them. Keeping the HR steady for most of it but a few windy/undulating sections didn't help the consistency. Also got the satisfaction of dropping a group of cyclists on a steep riser.
C • Ooft 4

Running (ROAD) warm up/down 6:19 intensity: (43 @2) + (5:35 @3) + (1 @4) 1.25 km (5:04 / km) +27m 4:34 / km
ahr:151 max:165 shoes: Salming Speed 1

7 PM

Running (TRAIL) 33:49 [2] 5.49 km (6:10 / km) +60m 5:51 / km
shoes: Brooks Mazama

Double day - Recovery W/Dulcie in very different weather to this morning

Monday Apr 8, 2019 #

Rolling/Stretching 10:00 [1]

7 PM

Running (TRAIL) 58:53 intensity: (30 @1) + (18:45 @2) + (39:38 @3) 11.51 km (5:07 / km) +278m 4:34 / km
ahr:139 max:163 shoes: Brooks Mazama

Went straight out after getting home from a walk so the legs weren't the lightest. However, running along east hill whilst the sun was setting made the grind worth it.

Sunday Apr 7, 2019 #

Note

Fixed garmin but RIP to the gps of my bearings today

S & C (Core ) 8:00 [2]

Not very motivated

Rolling/Stretching 5:00 [1]

11 AM

Orienteering (FOREST) race 51:03 [4] 10.2 km (5:00 / km) +175m 4:37 / km
shoes: Inov8 x-talons 230

Garmin won't sync so manual entry - NWO Galoppen
Taking advantage of jk-ish terrain on the way home. Made a few misses and some dodgy route choice but generally happy with my run only 2min down on adam

Running (TRAIL) warm up/down 7:52 [2] 1.35 km (5:50 / km)
shoes: Inov8 x-talons 230

Running (TRAIL) warm up/down 5:01 [2] 0.63 km (7:58 / km)

Saturday Apr 6, 2019 #

Note
(rest day)

In Oxford for the weekend

Friday Apr 5, 2019 #

Rolling/Stretching 22:00 [1]

Did ten in the morning
11 AM

Running (TRAIL) hills 53:45 intensity: (2:38 @1) + (22:55 @2) + (23:18 @3) + (4:54 @4) 9.21 km (5:50 / km) +373m 4:51 / km
ahr:133 max:171 shoes: Brooks Mazama

Grinding out 7* 90 seconds on a track turned river
10 PM

S & C 17:17 intensity: (15:36 @1) + (1:41 @2)
ahr:86 max:107

Seeing how high I could get HR during core work also just trying to feel more comfortable with the strap

Thursday Apr 4, 2019 #

Rolling/Stretching 10:00 [1]

Will do core later

S & C (Core) 20:00 [2]

Pain
4 PM

Running (ROAD) 43:16 intensity: (15:15 @2) + (28:01 @3) 9.29 km (4:40 / km) +158m 4:18 / km
ahr:137 max:164 shoes: Salming Speed 1

Easy hilly-ish road run with a cheeky segment snipe - decided to move hills to Friday so my legs could have some rest

Wednesday Apr 3, 2019 #

S & C 16:00 [2]

Core work - still developing technique

Rolling/Stretching 6:00 [1]

10 AM

Running (TRAIL) 1:30:48 intensity: (3:47 @1) + (38:05 @2) + (48:56 @3) 17.36 km (5:14 / km) +497m 4:34 / km
ahr:134 max:161 shoes: Brooks Mazama

Easy on the descents and flat sections but pushed on the climbs and muddy bits. Ended up running back the faster way (road) because my hands froze in a hail storm but for the majority of the run it was sunny.

Tuesday Apr 2, 2019 #

S & C 17:00 [2]

More core

Rolling/Stretching 9:00 [1]

Needed
7 PM

Running (TRACK) warm up/down 12:38 intensity: (14 @1) + (4:42 @2) + (6:19 @3) + (1:23 @4) 2.06 km (6:09 / km)
ahr:143 max:168 shoes: Salming Speed 1

Running (TRACK) intervals 21:50 intensity: (9:07 @2) + (8:52 @3) + (3:15 @4) + (36 @5) 7.22 km (3:02 / km)
ahr:142 max:181 shoes: Salming Speed 1

Pyramids 600-1k and back down
Absolutely lighting up the track session tonight finally getting decent pace in the legs. Also hr wasn't working for most of it

Running (TRACK) warm up/down 7:25 intensity: (1:46 @2) + (4:26 @3) + (1:13 @4) 1.41 km (5:15 / km)
ahr:149 max:165 shoes: Salming Speed 1

Monday Apr 1, 2019 #

S & C 20:00 intensity: (10:00 @2) + (5:00 @3) + (5:00 @5)

Core - every type of plank plus sit ups etc

Rolling/Stretching 5:00 [1]

4 PM

Running (TRAIL) 1:02:38 intensity: (17 @1) + (24:03 @2) + (38:18 @3) 12.45 km (5:02 / km) +309m 4:29 / km
ahr:139 max:163 shoes: Brooks Mazama

Racking up miles on some more technical trails up at East hill

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