Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: evie

In the 31 days ending Oct 31, 2018:

activity	#	time	miles		km		+m
Running	14	7:32:41	46.25	(9:47)	74.44	(6:05)	1295
Orienteering	4	3:41:07	14.71	(15:02)	23.68	(9:20)	705
s&c	5	1:17:50
Pilates	1	45:00
Swimming	1	30:00
Total	17	13:46:38	60.97		98.12		2000

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Wednesday Oct 31, 2018 #

Running 1:19:04 [3] 12.33 km (6:25 / km) +305m 5:42 / km
shoes: Brooks Vapor 4

first run in portugal. with dad. basically a circuit with alvorge at the far end. absolutely soaking. first few k in the rain were alright but after that just got so unpleasant. also some dodgy slippy rocky descents and dodging puddles slowed us down. this place looks so different in the rain

Monday Oct 29, 2018 #

Running 28:34 [3] 5.2 km (5:30 / km) +105m 4:59 / km
shoes: Brooks Vapor 4

Friday Oct 26, 2018 #

Running 44:36 [2] 6.92 km (6:27 / km) +120m 5:56 / km
shoes: Brooks Vapor 4

Monday Oct 22, 2018 #

Pilates 45:00 [1]

feeling snotty so swimming seemed like a bad idea

Sunday Oct 21, 2018 #

Orienteering 1:02:04 [3] 6.68 km (9:17 / km) +235m 7:54 / km
shoes: VJ supra

Llechweddgain (same area as jhi relay last year)
we went cos its a v nice area even tho it took a longgg time to get there. rainy which was a shame but i do like running in the fog. The map was blurry and covered in unnecessary black which made it hard to see contour detail. Some dodgy bearings but mostly just slow and a bit congested

Running warm up/down 10:31 [2] 1.57 km (6:42 / km) +67m 5:31 / km
shoes: VJ supra

me and some guy getting lost on the way to the start

Saturday Oct 20, 2018 #

Running warm up/down 4:42 [2] 0.68 km (6:55 / km)
shoes: Brooks Vapor 4

stiff

Running (Parkrun) 23:25 [4] 5.0 km (4:41 / km) +35m 4:31 / km
shoes: Brooks Vapor 4

not really trying that hard but took a meaty 30s off my pb. legs were just quite tired

C • nice 2

Running warm up/down 3:33 [2] 0.5 km (7:06 / km)
shoes: Brooks Vapor 4

Friday Oct 19, 2018 #

Running 50:54 [2] 8.23 km (6:11 / km) +130m 5:44 / km
shoes: Brooks Vapor 4

easy chapel allerton w/ dad

Thursday Oct 18, 2018 #

Running warm up/down 5:00 [2] 0.5 km (10:00 / km)
shoes: Brooks Vapor 4

wu and tig basically

Running 7:40 [3] 1.25 km (6:08 / km) +8m 5:57 / km
shoes: Brooks Vapor 4

idek what to call this, was weird run in circuit including slalom and avoid the cracks in the pavement

Running intervals 9:14 1.63 km (5:40 / km) +10m 5:30 / km
shoes: Brooks Vapor 4

1 lap fast 1 slow

s&c 9:00 [4]
shoes: Brooks Vapor 4

steps: two foot jumps, jog down; fast feet, hop down; lunge up, jog down

s&c 3:30 [2]

Running warm up/down 2:40 [1] 0.35 km (7:37 / km)
shoes: Brooks Vapor 4

Wednesday Oct 17, 2018 #

s&c 23:00 [3]
shoes: Nike Pegasus 32

Tuesday Oct 16, 2018 #

Running 43:24 [3] 7.18 km (6:03 / km) +140m 5:30 / km
shoes: Brooks Vapor 4

7 arches. really hard to do this fast as its very wiggly and v v slippy, and also too hot in leggings, but kept it brisk so i didn't get murdered over ring road by myself towards dark. wasn't confident of dad's little xtra terrain bit so stuck to path so added extra hill later. Had to go through the pitch black underpass which honestly thought i'd pussy out of but psyched myself up and u can acc see in from the outside so just made sure no one was in it and no one behind me when I went in and just legged it

C • I've been running in the wo... 2

Monday Oct 15, 2018 #

Swimming 30:00 [3]

was gonna do all slow but got bored so 6 wu then 6x my 2x fast front crawl , 4x slower breaststroke then 8 wd so nice lil 50 lengths but forgot a bobble so v inconvenient w/ my hair in my mouth trying to breathe during front - also many people in the way today

s&c 14:00 [1]

core

Sunday Oct 14, 2018 #

Orienteering 1:17:56 [2] 8.0 km (9:45 / km) +155m 8:53 / km
shoes: VJ supra

very wet and kinda chilly brown at sneaton. first time wearing a thermal since last winter and deffo needed. a super chill pace- fair bit of walking in the grot. quite a nasty course with lots of path/nasty rides. just your standard east yorkshire area. towards the end was so frustrated with rides i went straight (terrible choice) just to go thru one bit i knew was nice but probs worth it tbh (enjoyment not time wise) . one guy came back as i was about to start cos he caught his eye on a tree and there was so much blood he couldnt see which kinda sums up the area also forgot my watch so a guess

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: VJ supra

Monday Oct 8, 2018 #

Note
(rest day)

felt sick and knackered for most of the day. Below/ in front of my shoulders is especially sore for some reason. The inside of my arms were destroyed in strip the willow. Almost everything hurts except my legs so can't complain (they were bad but loosened walking to/from school)

Sunday Oct 7, 2018 #

Running warm up/down 7:00 [2] 0.72 km (9:43 / km)
shoes: VJ supra

Orienteering race 33:02 [4] 4.04 km (8:11 / km) +120m 7:07 / km
shoes: VJ supra

JHI relay- bonskeid
Same gaffle as Lizzie, both off for quite a few controls including when alice joined our little pack. At #9 alice shouted to lizzie when she spotted the control which saved me...so thanks scotland xx Mostly just following them and catching on the hills if they dropped me. Took a much better route out of #11 making time and just trying so hard to keep my gap for the next few but stressed cos was the first time I was navving alone. Dropped them by the green but was dead by the time I caught the rachels and caitlin so just stuck to the back of them and finished 2 mins down on meg and like 15s down on 2nd. Team smashed it especially hannah so another 2nd place :)

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

Saturday Oct 6, 2018 #

Running warm up/down 10:44 [2] 1.52 km (7:04 / km) +53m 6:01 / km
shoes: VJ supra

stayed on the track to jog and do driils and that

Orienteering race 48:05 [3] 4.96 km (9:42 / km) +195m 8:06 / km
shoes: VJ supra

JHI individual. - errochty
Such a rough area there were points where I was forced to walk and then literally forgot to start running again and I fell over a lot. 2 main mistakes were across the slope- way too high for #9 (devastating to climb extra on such a steep course), too low for #6. Also #5 just so slow along a rough ride and thought at one point I might've missed it cos it took so long. Overall decent though and feeling better physically than last weekend. 2nd less than a min down on Lizzie. cute to have the gals on the podium

Running warm up/down 3:38 [2] 0.56 km (6:29 / km)
shoes: VJ supra

Thursday Oct 4, 2018 #

Running 44:16 [2] 6.95 km (6:22 / km) +121m 5:52 / km
shoes: Brooks Vapor 4

7 arches w dad. Took a while to loosen my legs

Wednesday Oct 3, 2018 #

Running 26:03 [4] 5.2 km (5:01 / km) +105m 4:33 / km
shoes: Brooks Vapor 4

not feeling the best but gave it a go. went pretty hard on the hills. very smoky by the pubs/bryans didn't seem great

Running warm up/down 2:41 [1] 0.35 km (7:40 / km)
shoes: Brooks Vapor 4

just to be safe

s&c 9:20 [1]

crunches and oblique crunches, again an incomplete one

Tuesday Oct 2, 2018 #

Running 35:00 [3] 6.4 km (5:28 / km) +96m 5:05 / km
shoes: Brooks Vapor 4

Hyde is officially out of use as it's apparently student and roadman season down there... had wanted to run slower but just had to be outta there

s&c 19:00 [2]
shoes: Nike Pegasus 32

got a bit over halfway through the circuits helen sent me but didnt realise how long of a session it was so I decided I had to stop as I didn't really have time for an entire session of these after my run. Will have to plan that better next week.

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