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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Forest Animal

In the 30 days ending Sep 30, 2019:

activity # timemileskm+m
  Running (TRAIL)17 12:05:46 80.63(9:00) 129.76(5:36) 3228
  Orienteering (FOREST) 10 8:46:40 48.36(10:53) 77.83(6:46) 2056
  Rolling/Stretching18 3:50:00
  Running (ROAD)7 3:35:17 27.11(7:56) 43.63(4:56) 598
  Orienteering (SPRINT/URBAN)4 1:07:26 9.2(7:20) 14.81(4:33) 131
  Cycling (MTB)2 20:00
  Total47 29:45:09 165.3 266.03 6013
averages - sleep:8.5 rhr:51

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Monday Sep 30, 2019 #

Cycling (MTB) 10:00 [1]

Cycle to school in the rain

Rolling/Stretching 15:00 [1]

Legs haven't been this tired for ages
4 PM

Running (TRAIL) 40:16 intensity: (10:01 @1) + (28:53 @2) + (1:22 @3) 7.53 km (5:21 / km) +80m 5:04 / km
ahr:124 max:144 shoes: New Balance Beacon

Recovery in the rain

Sunday Sep 29, 2019 #

Note

France--->England
9 AM

Running (TRAIL) 11:41 [2] 1.97 km (5:56 / km)
shoes: Inov8 x-talons 212

Orienteering (FOREST) 29:55 [5] 5.0 km (5:59 / km) +235m 4:51 / km
shoes: Inov8 x-talons 212

JEC Relay
Got super hyped for this race after my long performance and had one job, come back in the pack. The start was a gigantic 'bunfight', got a little shove from NOR before FRA then sent me spinning and for good 5 seconds I lost all sense of direction. Came out of the funnel way back in 40th so spent the first couple of controls fighting to get into the lead pack. Once in the lead pack I made sure to nail my forkings and then run as hard as possible to move up the field. Once I made it to the spec run through I worked out i was definitely in the mix so just held it together on the last couple of legs. Was with a SUI guy at this point and had no choice but to blindly follow him as he jumped off 5m cliffs. Lucky to survive that race and sent Zac of +41 secs to the leader. Most physical/exciting race I've ever done.
.
Team finished 12th (6th nation)

Running (TRAIL) 6:54 [2] 1.18 km (5:51 / km) +1m 5:49 / km
shoes: Inov8 x-talons 212

Saturday Sep 28, 2019 #

11 AM

Running (TRAIL) 20:31 [2] 2.55 km (8:02 / km) +24m 7:40 / km
shoes: Inov8 x-talons 212

Orienteering (FOREST) 1:12:04 [5] 11.9 km (6:03 / km) +524m 4:58 / km
shoes: Inov8 x-talons 212

JEC Long
Was the dream until c9 (only 11c) where I lost 6mins and dropped from 6th to 28th :(
*write up to come

Running (TRAIL) 5:16 [2] 0.96 km (5:30 / km) +10m 5:13 / km
shoes: Inov8 x-talons 212

Friday Sep 27, 2019 #

2 PM

Running (TRAIL) 11:41 [2] 2.06 km (5:41 / km)
shoes: Salming Speed 1

Orienteering (SPRINT/URBAN) 15:26 [5] 3.96 km (3:54 / km) +28m 3:46 / km
shoes: Salming Speed 1

JEC Sprint
Went into the sprint pretty sceptical of the artificial barriers/lack of geeking. Instantly got thrown off at c1 and then was just so slow through the 'maze' by the time i got out onto the normal sprint area i just felt too hot and my head had gone so there was no chance to get back in the race.

Running (TRAIL) 4:52 [2] 0.8 km (6:05 / km)
shoes: Salming Speed 1

Thursday Sep 26, 2019 #

10 AM

Orienteering (FOREST) 37:00 [2] 3.59 km (10:19 / km) +130m 8:44 / km
shoes: Inov8 x-talons 212

JEC forest model
3 PM

Orienteering (SPRINT/URBAN) 21:54 [2] 3.52 km (6:13 / km) +77m 5:36 / km
shoes: Salming Speed 1

Sprint model

Wednesday Sep 25, 2019 #

Note

England--->France
3 PM

Running (ROAD) 20:11 intensity: (7:16 @1) + (10:14 @2) + (1:38 @3) + (1:03 @4) 3.06 km (6:36 / km) +83m 5:49 / km
ahr:125 max:173 shoes: Salming Speed 1

Shakeout

Tuesday Sep 24, 2019 #

Note
(rest day)

Monday Sep 23, 2019 #

Rolling/Stretching 10:00 [1]

5 PM

Running (TRAIL) 47:26 intensity: (8:29 @1) + (19:05 @2) + (14:10 @3) + (5:05 @4) + (37 @5) 7.46 km (6:21 / km) +287m 5:20 / km
ahr:136 max:181 shoes: Inov8 TrailTalon 235

Sharpening up for France - 5×1 min hills

Sunday Sep 22, 2019 #

Rolling/Stretching 15:00 [1]

9 AM

Running (ROAD) 36:09 intensity: (46 @1) + (12:27 @2) + (9:29 @3) + (13:27 @4) 7.56 km (4:47 / km) +209m 4:12 / km
ahr:148 max:177 shoes: Salming Speed 6

Watching Jack race, felt like a Kenyan in leggings, waterproof and cap. Idk why my HR/Pace is so high literally felt so easy.

Saturday Sep 21, 2019 #

Rolling/Stretching 5:00 [1]

11 AM

Orienteering (FOREST) 1:42:07 intensity: (13:25 @1) + (9:43 @2) + (39:11 @3) + (30:38 @4) + (9:10 @5) 16.01 km (6:23 / km) +181m 6:02 / km
ahr:150 max:185 shoes: Inov8 x-talons 230

All of the days SWJS training at Stockhill. Got the HR up on a few of the exercises so a good bit of last min training before JEC

Friday Sep 20, 2019 #

Cycling (MTB) 10:00 [1]

Rolling/Stretching 10:00 [1]

12 PM

Running (TRAIL) 1:03:58 intensity: (8:35 @1) + (21:04 @2) + (16:32 @3) + (14:04 @4) + (3:43 @5) 11.11 km (5:45 / km) +543m 4:38 / km
ahr:143 max:182 shoes: Inov8 TrailTalon 235

Taps aff drilling 6×3min hills

Thursday Sep 19, 2019 #

Note
rhr:51 slept:8.5 (rest day)

Too much school work also means ill have v fresh legs for a big hill sesh tomo

Rolling/Stretching 20:00 [1]
shoes: Inov8 TrailTalon 235

Wednesday Sep 18, 2019 #

Rolling/Stretching 15:00 [1]

5 PM

Running (TRAIL) 54:56 intensity: (11:06 @1) + (23:52 @2) + (19:58 @3) 10.33 km (5:19 / km) +287m 4:40 / km
ahr:132 max:156 shoes: Inov8 TrailTalon 235

Training getting up to speed

Tuesday Sep 17, 2019 #

Rolling/Stretching 10:00 [1]

11 AM

Running (TRAIL) 1:40:29 intensity: (1:45 @1) + (30:25 @2) + (1:01:22 @3) + (6:57 @4) 20.05 km (5:01 / km) +398m 4:34 / km
ahr:143 max:167 shoes: Inov8 TrailTalon 235

Not a single cloud in the sky, could not turn down a long one. Pushed the climbs as well as kept a high tempo on the flats.

Monday Sep 16, 2019 #

Rolling/Stretching 10:00 [1]

5 PM

Running (TRAIL) 49:09 intensity: (4:34 @1) + (40:00 @2) + (4:35 @3) 10.24 km (4:48 / km) +103m 4:34 / km
ahr:129 max:155 shoes: Salming Speed 6

Plodding

Sunday Sep 15, 2019 #

Rolling/Stretching 5:00 [1]

Haven't had tight legs for a while
12 PM

Running (TRAIL) 17:09 [2] 2.41 km (7:07 / km) +158m 5:22 / km
shoes: Inov8 x-talons 230

Orienteering (FOREST) 23:12 [5] 4.22 km (5:30 / km) +185m 4:31 / km
shoes: Inov8 x-talons 230

British Middle Championship 2nd
Made a mistake at c4 (was winning at this point then went +40) and then from that point on was just slightly demotivated that Louis could see me and was just running the gap down. Didn't get caught tho :)

Running (TRAIL) 9:41 [1] 1.0 km (9:38 / km) +31m 8:20 / km
shoes: Inov8 x-talons 230

Saturday Sep 14, 2019 #

Rolling/Stretching 20:00 [1]

10 AM

Running (ROAD) 8:38 [1] 1.62 km (5:20 / km) +13m 5:07 / km
shoes: Salming Speed 6

Orienteering (SPRINT/URBAN) 15:07 [5] 3.68 km (4:07 / km) +21m 4:00 / km
shoes: Salming Speed 6

British Sprint Qualification
Completely messed up c2 +30, probably the biggest time loss I've made in a sprint for ages. Disappointed but not suprised when I missed out on the A Final, and that Jim by default had won. After a lot of confusion got told the race was back on and I could still take the British title.

Running (ROAD) 10:49 [1] 2.05 km (5:16 / km) +19m 5:02 / km
shoes: New Balance Beacon

2 PM

Running (ROAD) 13:28 [1] 1.69 km (7:59 / km) +12m 7:42 / km
shoes: Salming Speed 1

Orienteering (SPRINT/URBAN) 14:59 [5] 3.65 km (4:06 / km) +4m 4:05 / km
shoes: Salming Speed 1

British Sprint Final
Determined to beat Jim I went out super hard and ended up not knowing where I was for about 30 sec on the way to c2. Slowly lost some of my energy but was keeping it clean. Caught my 1 minute man then caught Joe, slowly wound it up towards the end. Around average run probably too many hesitations.
Took the British Sprint Champion title, my first British win.

Running (ROAD) 12:15 [1] 2.22 km (5:30 / km) +19m 5:17 / km
shoes: New Balance Beacon

Friday Sep 13, 2019 #

Rolling/Stretching 15:00 [1]
(rest day)

Early wake up

Thursday Sep 12, 2019 #

Rolling/Stretching 5:00 [1]

2 PM

Running (ROAD) 47:45 [4] 12.1 km (3:57 / km) +105m 3:47 / km
shoes: Salming Speed 6

Steady along some undulating lanes

Wednesday Sep 11, 2019 #

Rolling/Stretching 20:00 [1]

Doing things properly this year
12 PM

Running (TRAIL) 1:23:19 intensity: (3:51 @1) + (29:09 @2) + (45:12 @3) + (5:07 @4) 15.7 km (5:18 / km) +446m 4:39 / km
ahr:142 max:167 shoes: Inov8 TrailTalon 235

Getting some climb/distance in the legs. No taper for Brits haven't got before JEC at the end of Sept.
.
Also set my HR zones up properly and got the strap working will see how long I can keep it up

Tuesday Sep 10, 2019 #

Rolling/Stretching 10:00 [1]

Feeling tight also ankles are soooo week after going over them a hundred times in Finland and Turkey.
6 PM

Running (TRAIL) 50:48 [3] 10.25 km (4:57 / km) +271m 4:23 / km
shoes: Inov8 TrailTalon 235

First day back at school, easing back into training with the classic east hill loop

Monday Sep 9, 2019 #

Note

Finland--->England

Rolling/Stretching 15:00 [1]

6 PM

Running (ROAD) 42:18 [3] 8.04 km (5:16 / km) +106m 4:56 / km
shoes: New Balance Beacon

Post travel recovery w/ Aidan catching up on 7+ weeks of Ottery gossip.

Sunday Sep 8, 2019 #

10 AM

Running (TRAIL) 16:37 [2] 2.19 km (7:35 / km) +56m 6:43 / km
shoes: Inov8 x-talons 230

Orienteering (FOREST) 1:08:11 [5] ***** 11.01 km (6:11 / km) +316m 5:25 / km
shoes: Inov8 x-talons 230

Finnish Long Champs A Final 30th
I find it hard to say I'm happy with 30th, but it's not a bad position considering another early start and having only run on 4 Scandinavian maps beforehand. It was not the cleanest of runs but ultimately I'm happy not to have made a massive mistake given how hard the area was.
https://routegadget.tulospalvelu.fi/2014/cgi-bin/r...
^^^H18 - mistakes at c7, 11, 12, 14

Running (TRAIL) 2:41 [1] 0.4 km (6:46 / km) +2m 6:37 / km
shoes: Inov8 x-talons 230

Saturday Sep 7, 2019 #

9 AM

Running (TRAIL) 10:09 [2] 1.52 km (6:39 / km) +73m 5:22 / km
shoes: Inov8 x-talons 230

Orienteering (FOREST) race 48:58 [4] 7.09 km (6:54 / km) +128m 6:20 / km
shoes: Inov8 x-talons 230

Finnish Long Champs Qualification 22nd
Made it through to the A final!!! Objective complete although I made the first major mistake of the week which was only in part my fault. Lost +7:30 on c4 and then later +2:00 at c11. I ended up running circles round c4 literally 10m or less from the control. Despite these mistakes my run was about what I expected for my first race in Scandinavia + first starter + 1:15 map.
https://routegadget.tulospalvelu.fi/2014/cgi-bin/r...
^^^ H18K2

Running (TRAIL) 6:47 [2] 1.05 km (6:27 / km)
shoes: Inov8 x-talons 230

Friday Sep 6, 2019 #

Note
(rest day)

As prepared as I can be for tomorrow

Thursday Sep 5, 2019 #

12 PM

Orienteering (FOREST) 44:37 [2] 4.72 km (9:28 / km) +73m 8:47 / km
shoes: Inov8 x-talons 230

Solo training in Esbo park, pretty insane map again. Taking it easy and getting more a feel for the terrain.
5 PM

Orienteering (FOREST) 40:04 [3] 5.36 km (7:29 / km) +84m 6:56 / km
shoes: Inov8 x-talons 230

Running on the nicest map, virtually all open rock so was slipping around without dobs. Nailed the nav mostly, feel ready to race in this terrain now.

Wednesday Sep 4, 2019 #

Note

England--->Finland
4 PM

Running (TRAIL) 7:12 [3] 1.03 km (6:57 / km) +36m 5:56 / km
shoes: Inov8 x-talons 230

Orienteering (FOREST) 1:00:32 [3] 8.94 km (6:46 / km) +200m 6:05 / km
shoes: Inov8 x-talons 230

Heaven exists! Long training round Leipsuo with Espoon Suunta. 1:15 scale practice for the Finnish longs so straight in no fucking about. Literally the dream terrain, super runable and crazy rock/contour/veg detail. Absolutely smashed it round naving super clean chose the route that pushed me out of my comfort zone. Super happy for my first time orienteering in Scandinavia, still got a bit more training before the real thing. Also saw a moose which was pretty mad

Running (TRAIL) 6:21 [3] 1.0 km (6:22 / km) +16m 5:53 / km
shoes: Inov8 x-talons 230

Tuesday Sep 3, 2019 #

Rolling/Stretching 15:00 [1]

Pre and post run
9 AM

Running (TRAIL) 38:48 [1] 6.09 km (6:22 / km) +101m 5:53 / km
shoes: Brooks Mazama

Cruising with dulcie, back up to London today

Monday Sep 2, 2019 #

Rolling/Stretching 15:00 [1]

Missed this
2 PM

Running (TRAIL) 59:05 [3] 10.86 km (5:27 / km) +306m 4:46 / km
shoes: Inov8 TrailTalon 235

Sniped 2 segments, was meant to be 4 but my watch messed up one and the other had a bull in the middle of it.
C • Excuses rolling in 2

Sunday Sep 1, 2019 #

9 AM

Running (ROAD) 23:44 [3] 5.29 km (4:29 / km) +32m 4:21 / km
shoes: New Balance Beacon

Nice to be home after 5 weeks, enjoying the cool temperature and my favourite shoes. Taking it easy as I have loads of races in September so don't want to overdo it.

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