Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: evie

In the 30 days ending Sep 30, 2019:

activity	#	time	miles		km		+m
Running	16	7:39:11	43.97	(10:27)	70.76	(6:29)	1482
Orienteering	8	5:31:55	26.9	(12:20)	43.29	(7:40)	761
Yoga/stretching	1	18:00
s&c	1	9:00
Total	18	13:38:06	70.87		114.05		2243

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Sunday Sep 29, 2019 #

10 AM

Running warm up/down 3:02 [2] 0.4 km (7:35 / km)
shoes: Inov8

Orienteering race 35:15 [4] 5.15 km (6:51 / km) +80m 6:21 / km
shoes: Inov8

Jircs relay- Tankersley
As much as I hate tankersley, it was actually really good for a relay and i had a good time. Immy did great on 1st leg running up as a 16 then Alex caught loads on the girls in front so i only set off a couple mins down on Kirsty etc. Basically nailed the whole bit up to the spectator so i think i went through that quite a way ahead, but into the bramble woods i think i lost some time, trying to go straight to one and getting stuck in brambles and coming out with my hands covered in blood. Saw Kirsty coming into those woods as i was leaving so felt pretty confident i was leading, just kept it going to the end, no disasters. Finished almost 6 mins in front, which was pretty kool :)
Good first 3rd leg experience and v happy to have helped my amazing team get a gold. Feeling v proud of everyone.

11 AM

Running warm up/down 2:11 [2] 0.3 km (7:17 / km)
shoes: Inov8

Running in circles with scarletto and dancing to t-shirt weather, cos, we were in t-shirts, does that make todays weather t-shirt weather?

Saturday Sep 28, 2019 #

12 PM

Running 10:00 [1] 0.8 km (12:30 / km) +5m 12:07 / km

Running to the shelter of the scotland bus and back after 2 and a half hours of standing in the rain, not wishing i was in france AT ALL:)

1 PM

Running warm up/down 7:35 [2] 0.9 km (8:26 / km) +50m 6:36 / km
shoes: VJ supra

getting a good drenching in before starting

Orienteering 59:50 [3] 7.0 km (8:33 / km) +211m 7:26 / km
shoes: VJ supra

Jircs individual- Cowms Rocks
Just not very enjoyable to be honest. Couple mistakes. Was slow across the bogs then slow coming down off the moor cos i cant go down rocky hills i get too scared. Then trying to cross the narrowest point of the river I tried to run through and got swept away and banged my knee. Not what ya want. Map started to disintigrate much more after its little dip and after the mudslide all i really had was the direction, couldnt read the features at all
Oh well got a decent result for the bois

Tuesday Sep 24, 2019 #

7 AM

s&c (physio) 9:00 [2]

without band cos my glutes are still sore from the fell race

5 PM

Running 40:13 [2] 6.64 km (6:03 / km) +105m 5:37 / km
shoes: Brooks Vapor 4

set off on a longer jog but got fed up with the route i was doing so came back again. just not feeling good.

Monday Sep 23, 2019 #

Yoga/stretching 18:00 [1]

included louis' physio's magical pelvis aligning stretch

Saturday Sep 21, 2019 #

Running warm up/down 12:38 [2] 1.9 km (6:39 / km) +40m 6:01 / km
shoes: Inov8

Running race 45:13 [4] 6.32 km (7:09 / km) +455m 5:16 / km
shoes: Inov8

Great Whernside fell race. Going better than i thought i would after thursdays fun. Sunny but bearable and lovely scenes. So much fun razzing it back down the grassy hill and set many a record on my watch. Ran into someone i havent seen for ages had a wee catch up. Never done a fell race before so didnt know my limits at all but think it was a really solid first attempt. 4th lady, 4 mins behind the winning lady, 1 min behind 3rd. 1st (and probably only) lady U21. Great day out.

Running 10:57 [3] 1.71 km (6:24 / km) +5m 6:19 / km
shoes: Inov8

Thursday Sep 19, 2019 #

Running 2:18:00 [3] 21.8 km (6:20 / km) +265m 5:58 / km
shoes: Brooks Vapor 4

About 7km in, i thought ‘my legs hurt an absolute fuck ton, i should probably pack it in’
And then i did it anyway. Finally ran the half marathon distance, and in some beaut afternoon sunlight.
Basically, i feel fine, but also like my legs might fall off

Tuesday Sep 17, 2019 #

Running 31:17 [2] 4.5 km (6:57 / km) +90m 6:19 / km
shoes: Brooks Vapor 4

Easy one after a very long day. Might've gone over the ringroad but getting dark, so just ran around the woods in the park. Lovely. This is actually the first time ive run from home in a week and a half.

Sunday Sep 15, 2019 #

Running warm up/down 8:46 [2] 1.25 km (7:01 / km) +60m 5:39 / km
shoes: VJ supra

Orienteering race 25:56 [4] 3.78 km (6:52 / km) +100m 6:04 / km
shoes: VJ supra

British middles- Chinley Churn
Didn't enjoy it as much as yesterday, just wasn't feeling in control, navigation wise and physically cos i couldnt get any pace up on the wet, rocky slope.
2nd tho and a wee 26s off Alice woop

Running warm up/down 6:19 [2] 0.96 km (6:35 / km) +7m 6:21 / km
shoes: VJ supra

with the one and only Alice Elizabeth Wilson

Saturday Sep 14, 2019 #

11 AM

Running warm up/down 8:54 [2] 1.41 km (6:19 / km) +16m 5:58 / km
shoes: Brooks Vapor 4

Some tiring strides with Alice

Orienteering race 15:38 [4] 3.08 km (5:05 / km) +20m 4:55 / km
shoes: Brooks Vapor 4

British sprint heat. Starting same minute as Alice and Bethany, kept seeing them on their heats which was fun. Decent nav, biggest time loss was getting confused by crossing over lines and navigating to the wrong control, which was near the one i was meant to be going to anyway.
Pleased to be feeling good running wise after an entire week off. Maybe i should start logging all that speed walking to college... (you cant call me a punter cos ... which sport is in the olympics? It aint orienteering.)
AHAHA i completely forgot but the only thing that matters about this run is i ran into a big orange cone and knocked it over cos i was looking at my map

2 PM

Running warm up/down 7:07 [2] 1.1 km (6:28 / km) +8m 6:15 / km
shoes: Brooks Vapor 4

Warm up with Al. feeling tired and heavy :(

Orienteering race 15:16 [4] 2.87 km (5:19 / km) +35m 5:01 / km
shoes: Brooks Vapor 4

British Sprint A final, with Alice a min behind me. Again, gave it my best shot despite not the best preparation. Trickier area so happy to keep it clean, just slow, but not mega slow as i was expecting this weekend. definitely tried too hard on the heat.
Very pleased with a win and my performance in general today (not exactly a sprint specialist) :)

Running warm up/down 6:21 [2] 1.0 km (6:21 / km) +21m 5:45 / km
shoes: Brooks Vapor 4

Surprisingly enough, with Al.

Thursday Sep 12, 2019 #

Note
(rest day)

ankle pain, big deadlines, too much work, not enough sleep. Never really took a proper rest from summer so just want to sleep for the rest of the week if possible
which it wont be
i have too much work

Sunday Sep 8, 2019 #

Running warm up/down 5:49 [2] 0.94 km (6:11 / km)
shoes: Inov8

Orienteering race 50:45 [4] 6.88 km (7:23 / km) +45m 7:09 / km
shoes: Inov8

SHI relay 1st leg- ran half the course by myself and was going alright til i re caught kirsten maxwell and we couldnt find the spectator control lol. or the next few, what a shambles.

Running warm up/down 7:15 [2] 1.06 km (6:50 / km)
shoes: Inov8

Saturday Sep 7, 2019 #

Running warm up/down 16:32 [2] 2.79 km (5:56 / km) +17m 5:45 / km
shoes: Inov8

w/ chloe

Orienteering race 1:02:00 [4] 7.13 km (8:42 / km) +150m 7:52 / km
shoes: Inov8

SHI individual. Really physical with brambles and some waist deep marram grass. Couple mistakes in the middle.

Running warm up/down 12:44 [2] 2.0 km (6:22 / km) +33m 5:53 / km
shoes: Inov8

probs a bit speedy for me but with dan

Thursday Sep 5, 2019 #

Running intervals 43:00 7.0 km (6:09 / km) +215m 5:20 / km
shoes: Brooks Vapor 4

trialling running with headphones, not a fan overall but nothing to get u up the hillz like an avicii-calvin harris-duke dumont combo
3 x 0.32km (35m) [jog down] - 1.45 (fastest ive ever done it i think, then died), 1.50, 1.57
then wanting a bit more speed so half the hill so i could sprint:
2 x 0.16km (17m) [jog down] - 43, 44
then a flat one, the segment i often go for, stood still on the path for about 30s waiting for the drop in summer, then my headphones fell out anyway cos i was too speedy. yeet.

Wednesday Sep 4, 2019 #

Running 30:30 [2] 5.32 km (5:44 / km) +80m 5:20 / km
shoes: Brooks Vapor 4

wee recovery through becketts park followed by like 3.5k of horribly boring main/straight road running. hate crossing the main road and on the way out managed to miss out part of the run having stopped my watch instead of starting it grr
my knees are sore

Sunday Sep 1, 2019 #

Running warm up/down 4:48 [2] 0.66 km (7:16 / km) +10m 6:46 / km
shoes: VJ supra

Orienteering race 1:07:15 [3] 7.4 km (9:05 / km) +120m 8:24 / km
shoes: VJ supra

Much better today. Did spend a couple mins running round some hills cos i thought the control was on the other end of the hill based on the circle on the map, oops. And then just ran off the wrong way halfway to #11, right before the end. Oops.

But anyway, that’s finally it for orienteering!!! (until next weekend...)

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