Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Forest Animal

In the 30 days ending Jun 30, 2019:

activity	#	time	miles		km		+m
Running (TRAIL)	20	14:11:20	106.87	(7:58)	171.99	(4:57)	2303
Rolling/Stretching	27	5:41:00
Orienteering (FOREST)	5	4:04:01	22.23	(10:59)	35.78	(6:49)	788
Running (ROAD)	8	3:40:25	28.19	(7:49)	45.37	(4:52)	390
Running (TRACK)	3	1:39:53	16.84	(5:56)	27.1	(3:41)	14
Orienteering (SPRINT/URBAN)	3	50:39	7.33	(6:55)	11.8	(4:18)	104
Cycling (MTB)	2	50:00
S & C	2	20:00
Swimming (open)	1	15:00
Total	65	31:32:18	181.46		292.03		3598

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Sunday Jun 30, 2019 #

8 AM

Running (TRAIL) 11:57 [3] 1.79 km (6:40 / km) +53m 5:49 / km

Running (TRAIL) 12:28 [3] 3.14 km (3:58 / km)

10 AM

Running (ROAD) 11:57 [2] 1.79 km (6:41 / km)
shoes: Salming Speed 1

Orienteering (SPRINT/URBAN) 12:16 [5] 3.14 km (3:54 / km)
shoes: Salming Speed 1

EYOC sprint - 17th

I hadn't really focused on the sprint enough in advance but I still felt on good enough fitness to mix things up. The course lucky wasn't to technical it was more just subtle route choices where you could lose some seconds. Coming out of an alley I ran straight into Fin and got massive dead leg (still hurts) adrenaline got me to the finish, just. Only big mistake came at c12 when I almost went to the wrong side of the fence 10sec. Wish I had done more sprint training in the lead up but oh well.

11 AM

Running (ROAD) 3:34 [2] 0.59 km (6:04 / km)
shoes: Salming Speed 1

Saturday Jun 29, 2019 #

Rolling/Stretching 10:00 [1]

9 AM

Running (TRAIL) 13:14 [3] 1.72 km (7:41 / km) +2m 7:38 / km
shoes: Inov8 x-talons 230

Orienteering (FOREST) 32:58 [5] 5.98 km (5:31 / km) +99m 5:06 / km
shoes: Inov8 x-talons 230

EYOC relay - 4th on leg 2

I went out on second leg in around 19th. This took a lot of the pressure off me it also meant I could run my own race out of any trains this time. My navigation seemed to have improved tonnes from the long and I found some confidence in myself again. I then began to overtake people and subsequently drop them on the faster sections. I finally felt like I was in control of my own race and was have way more enjoyment as a result. One 30sec wobble after the spectator control was my only mistake. Climbed around 8 places by the time I finished but it was all in vain. I'm interested to know how I could of done if I was up with the top runners seeing as my leg felt good and nav was near perfect. Oh well, it now makes 2/2 team mps at eyoc :)

Running (TRAIL) 2:21 [3] 0.44 km (5:23 / km)
shoes: Inov8 x-talons 230

Friday Jun 28, 2019 #

Rolling/Stretching 10:00 [1]

11 AM

Running (TRAIL) 15:41 [3] 2.73 km (5:45 / km) +1m 5:45 / km
shoes: Inov8 x-talons 230

Orienteering (FOREST) 1:06:48 [5] 9.63 km (6:56 / km) +209m 6:16 / km
shoes: Inov8 x-talons 230

EYOC long - 24th

I started the race far too nervous. I struggled to get my head into the map during the model which didn't leave me with much confidence in my nav. I chose to got straight on the way to c1, I missed the feature by only a few meters. However, this was enough for the Frenchman to already close the 2min gap. We confused each other on the way to c2 leading to a massive 4min mistake. I had now been dropped but was able to catch back up after chaotic c4 where loads of people were confused by an unmapped clearing. We all went straight on the long leg now in a train with the Frenchman and a Lithuanian. After some shorter legs we swept up my 4 minute man (Russian). I lost some more time on the last couple of legs but nothing major so was surprised with my end result.

Running (TRAIL) 3:10 [3] 0.53 km (6:00 / km)
shoes: Inov8 x-talons 230

Thursday Jun 27, 2019 #

Rolling/Stretching 10:00 [1]

12 PM

Orienteering (SPRINT/URBAN) 14:23 [2] 2.65 km (5:25 / km) +4m 5:23 / km
shoes: Salming Speed 1

EYOC sprint model - standard stuff

2 PM

Orienteering (FOREST) 38:49 [3] 4.04 km (9:36 / km) +77m 8:46 / km
shoes: Inov8 x-talons 230

EYOC long model - green stuff

Wednesday Jun 26, 2019 #

Rolling/Stretching 10:00 [1]

4 PM

Running (TRAIL) 12:44 [3] 2.29 km (5:34 / km) +12m 5:26 / km

Grodno shake out, hot stuff

Tuesday Jun 25, 2019 #

Rolling/Stretching 10:00 [1]

5 PM

Running (TRAIL) 54:41 [3] 10.79 km (5:04 / km) +134m 4:46 / km
shoes: Salming Speed 1

Kit showed me round the Hampstead Heath loop. Felt like way more vert, still a nice little shake out.

Monday Jun 24, 2019 #

Rolling/Stretching 10:00 [1]

5 PM

Running (TRAIL) 44:16 [3] 8.65 km (5:07 / km) +36m 5:01 / km
shoes: Inov8 TrailTalon 235

Down a humid Otter

Sunday Jun 23, 2019 #

Rolling/Stretching 10:00 [1]

4 PM

Running (TRAIL) 50:00 [3] 10.41 km (4:48 / km) +38m 4:43 / km
shoes: Inov8 TrailTalon 235

25 mins down and up the otter with kit. Nice end to a really easy taper week

Saturday Jun 22, 2019 #

Note
(rest day)

May run later...

C • Dont 1

Friday Jun 21, 2019 #

Rolling/Stretching 10:00 [1]

2 PM

Running (TRAIL) 30:21 [3] 6.72 km (4:31 / km) +32m 4:25 / km
shoes: Inov8 TrailTalon 235

15 mins down the otter, tapering for eyoc

C • Bit 4

Thursday Jun 20, 2019 #

Rolling/Stretching 5:00 [1]

1 PM

Running (TRAIL) 53:57 [3] 10.65 km (5:04 / km) +258m 4:31 / km
shoes: Inov8 TrailTalon 235

Recovery round East hill

Wednesday Jun 19, 2019 #

Rolling/Stretching 20:00 [1]

6 PM

Running (ROAD) 13:04 [2] 2.38 km (5:30 / km)
shoes: Salming Speed 1

Running (TRACK) race 34:03 [5] 10.0 km (3:24 / km)
shoes: Salming Speed 1

Devon 10km championships - 34:03

First 10km/track race so wasn't really sure what time I could run. Decided to aim for a 17 min 5km then just hold on till the end. Once the race started it was clear that me and this other guy were going for the same time. I let him take the wind for the first 8 or so laps then I took a few just to keep him in the race so he could lead me out for the last couple of laps. I kicked at 600 to secure a solid 5th in Devon yet fell short of sub 34 which is annoying. Won £75 big ones

⚒️

C • Well in 5

Running (ROAD) 11:22 [2] 2.0 km (5:41 / km)
shoes: Salming Speed 1

Tuesday Jun 18, 2019 #

Rolling/Stretching 15:00 [1]

1 PM

Running (TRAIL) 46:39 [3] 9.29 km (5:01 / km) +36m 4:56 / km
shoes: Inov8 TrailTalon 235

Taper - strides

Monday Jun 17, 2019 #

Rolling/Stretching 15:00 [1]

4 PM

Running (TRAIL) 51:33 [3] 10.17 km (5:04 / km) +38m 4:59 / km
shoes: Inov8 TrailTalon 235

#TheGriersonOtteryProject ⚒️ - taper

Sunday Jun 16, 2019 #

Event: Devon Relays

Note
(rest day)

Banking miles/tapering

Rolling/Stretching 10:00 [1]

Saturday Jun 15, 2019 #

Event: BOK Blast Day 1 (UKUL) / 2 (SEOUL)

4 PM

Orienteering (FOREST) 56:14 [3] 8.01 km (7:01 / km) +233m 6:08 / km
shoes: Inov8 x-talons 212

Jukola training round castle neroche

Friday Jun 14, 2019 #

Rolling/Stretching 25:00 [1]

10 AM

Running (TRAIL) 35:08 7.24 km (4:51 / km) +70m 4:38 / km
ahr:140 max:167 shoes: Inov8 TrailTalon 235

Ez, wanted to run in the morning but had to wait for the rain to clear. Hopefully the track dries up for this evening

Also thought I would go back to the HRM. Big regret! I literally hate them

5 PM

Running (TRAIL) (Grass track) 28:08 [4] 7.34 km (3:50 / km) +41m 3:44 / km
shoes: Brooks Mazama

Went out in the Brooks (1000km strong), practiced my WU/drills routine for eyoc as planned and then in spur of the moment chose to do some 1km reps. Despite a windy back straight was able to hit 3:03 each rep. Glad I cut the session at 3 reps tho. Also beginning to find some love for the solo grass grind.

On a 90km rolling week so will start my taper for the 10km then straight into another taper for eyoc

Thursday Jun 13, 2019 #

Rolling/Stretching 10:00 [1]

4 PM

Running (ROAD) 21:24 [2] 3.48 km (6:09 / km) +186m 4:51 / km
shoes: Salming Speed 1

Running (ROAD) 17:58 [4] 5.02 km (3:35 / km) +12m 3:32 / km
shoes: Salming Speed 1

5k (@ sub 35min 10k pace) for quite a few reasons I was miles off target pace. However, come next Wednesday I'm still confident that I'll manage sub 35.

Running (ROAD) 16:27 [2] 3.54 km (4:39 / km)
shoes: Salming Speed 1

Wednesday Jun 12, 2019 #

Rolling/Stretching 10:00 [1]

5 PM

Running (TRAIL) 1:20:53 [3] 16.01 km (5:03 / km) +438m 4:27 / km
shoes: Inov8 TrailTalon 235

Felt good on the climbs and good fun on the footpaths also I saved some lambs

Tuesday Jun 11, 2019 #

Rolling/Stretching 10:00 [1]

7 PM

Running (TRACK) 14:05 [2] 2.63 km (5:21 / km)
shoes: Salming Speed 1

Running (TRACK) intervals 20:48 [5] 6.37 km (3:16 / km)
shoes: Salming Speed 1

I may have said I was focused on eyoc but gonna adjust for a meaty 10km next week

Also the windy sesh was 8× 600+100jog 100sprint (the pack was only doing 6 reps so I took shorter rests to fit it all in)

Running (TRACK) 8:39 [2] 1.83 km (4:43 / km)
shoes: Salming Speed 1

Monday Jun 10, 2019 #

Rolling/Stretching 7:00 [1]

1 PM

Orienteering (FOREST) 49:12 8.13 km (6:03 / km) +170m 5:29 / km
shoes: Inov8 x-talons 230

Solo O as a bit of recovery from last week. Fitness is on another level and nav is realz nice (except where the map is dated). Gonna focus some more on o training now in the lead up to eyoc

Sunday Jun 9, 2019 #

Rolling/Stretching 15:00 [1]

8 AM

Running (TRAIL) 1:05:02 [3] 14.59 km (4:27 / km) +178m 4:12 / km
shoes: Brooks Mazama

Undulating cruise

7 PM

Running (TRAIL) 25:01 [3] 5.62 km (4:27 / km) +43m 4:17 / km
shoes: Inov8 TrailTalon 235

Headed to the grass track and did 400,300,200,100 + a load of drills and stretching on the grass

Saturday Jun 8, 2019 #

12 AM

Rolling/Stretching 5:00 [1]

Late night early morning

8 AM

Running (TRAIL) 11:04 [2] 1.69 km (6:33 / km) +73m 5:23 / km
shoes: Inov8 TrailTalon 235

Running (TRAIL) 16:59 [4] 4.9 km (3:28 / km) +42m 3:19 / km
shoes: Inov8 TrailTalon 235

.
A Bev
.
Muddy and hilly, v fun just to race and not go for a time :)
.

Running (TRAIL) 12:54 [2] 2.19 km (5:54 / km)
shoes: Inov8 TrailTalon 235

10 PM

Rolling/Stretching 5:00 [1]

Friday Jun 7, 2019 #

Note
(rest day)

It is what it is

C • It is what it is 3

Thursday Jun 6, 2019 #

8 AM

S & C 15:00 [4]

Core

3 PM

Cycling (MTB) 40:00 [2]

2+ hours out only 40 mins really counted

5 PM

Running (TRAIL) 48:56 [3] 9.02 km (5:26 / km) +281m 4:42 / km
shoes: Inov8 TrailTalon 235

Hills - alternate 90 sec and 60 sec
Gave up after 5 reps not feeling my best will rest tomorrow.

Also had a private fly past of 2 royal marine chinooks going through the valley lower than me.

10 PM

Rolling/Stretching 10:00 [1]

Wednesday Jun 5, 2019 #

Rolling/Stretching 7:00 [1]

Feeling fatigued

9 AM

Running (TRAIL) 1:44:37 [3] 20.01 km (5:14 / km) +450m 4:42 / km
shoes: Inov8 TrailTalon 235

LSD ft Bonk City

Had to reduce the climb by 100m for the first time ever ap gave me too much

2 PM

Cycling (MTB) 10:00 [1]

was v late

Tuesday Jun 4, 2019 #

Rolling/Stretching 7:00 [2]

Short one

6 PM

Running (ROAD) 9:06 [2] 1.77 km (5:08 / km) +10m 5:00 / km
shoes: Brooks Mazama

Running (TRACK) 22:18 [4] 6.27 km (3:33 / km) +14m 3:31 / km

Grass Grind with Aids.
4*800, 4*400, 4*200 + strides
8's ~ 2:37, 4's ~ 76, 2's ~ 34

Running (ROAD) 9:43 [2] 1.74 km (5:35 / km) +47m 4:55 / km
shoes: Brooks Mazama

Monday Jun 3, 2019 #

Rolling/Stretching 20:00 [1]

Love island so no S&C

C • I respect 1

5 PM

Running (ROAD) 49:31 10.07 km (4:55 / km) +135m 4:37 / km
ahr:131 max:148 shoes: Brooks Mazama

V nice to have a Garmin again. A relaxed chatty run with Aidan, too much road for my liking but oh well. First time I haven't gone up East hill on Monday for a while in an effort to reduce the load on my legs.

Sunday Jun 2, 2019 #

S & C 5:00 [1]

Working back into core exercises

10 AM

Running (ROAD) 15:00 [2] 3.0 km (5:00 / km)
shoes: Salming Speed 1

2× WU/WD

11 AM

Orienteering (SPRINT/URBAN) 24:00 [5] 6.0 km (4:00 / km) +100m 3:42 / km
shoes: Salming Speed 1

SW Sprint Champs - Prologue 1st

Had scrappy start but then got it under control only to run straight into a dead end. Not happy with how scrappy the run was but everyone struggled so still had a 1 min lead going into the final (the times of the prologue and final are added together).

SW Sprint Champs - Final 1st

An hour or so later was off again this time much better nav, only the legs we feeling yesterdays and this mornings efforts. Kept a solid pace dragging my legs round (losing a second+ to jim on each control), but on c14 I managed to get the time back and hold on till the end (only 4 seconds in it).

All in all was a really nice bit of training on some well planned courses :)

6 PM

Running (TRAIL) 19:36 [2] 4.07 km (4:49 / km) +46m 4:33 / km
shoes: Salming Speed 1

Resetting the engine after 3 races this weekend. Time to make the final push of training

7 PM

Rolling/Stretching 35:00 [3]

Rolling all over the shop today morning, pre and post races then evening. V nice.

Saturday Jun 1, 2019 #

Running (ROAD) warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: Salming Speed 1

Running (ROAD) race (Parkrun) 16:19 [5] 5.0 km (3:16 / km)
shoes: Salming Speed 1

Official time now updated the guy who was timing at the finish told me 16:16 :(. Was running solo off the front with no watch so pacing was very questionable. Feel like there is potential to run faster if I taper properly and have a watch hopefully sub 16 by the end of the year

Rolling/Stretching 30:00 [1]

3 PM

Swimming (open) 15:00 [1]

Water was nice and calm unfortunately it was also freezing but a nice little post race recovery.

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