Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: evie

In the 31 days ending Jan 31, 2019:

activity	#	time	miles		km		+m
Running	14	10:18:39	55.82	(11:05)	89.83	(6:53)	2317
Orienteering	4	3:56:10	21.08	(11:12)	33.93	(6:58)	625
s&c	6	1:04:00
Yoga/stretching	1	15:00
Total	17	15:33:49	76.9		123.76		2942

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Thursday Jan 31, 2019 #

Running 14:06 [2] 2.6 km (5:25 / km)
shoes: Brooks Vapor 4

still not feeling good and sub freezing today but just getting my legs going so i can hopefully do hill intervals tomorrow if it doesnt get icy

Tuesday Jan 29, 2019 #

Note
(rest day)

Been ill for 2 weeks now. Just want it to go away

Sunday Jan 27, 2019 #

Running warm up/down 9:00 [2] 0.9 km (10:00 / km) +30m 8:34 / km
shoes: VJ supra

Orienteering 40:00 [2] 4.5 km (8:53 / km) +140m 7:42 / km
shoes: VJ supra

Big weekend classic, wasnt sure i was gonna do it as i was painfully cold before at the bottom. Went up, tried, couldnt orienteer at all. My brain didnt work at all and my legs barely did. Forgot to navigate in a lot of places. Came back after #10 because honestly there was no point, and only just got to station in time really

Saturday Jan 26, 2019 #

Running warm up/down 24:00 [2] 4.2 km (5:43 / km) +35m 5:29 / km
shoes: Brooks Vapor 4

louises -> assembly then -> start

Orienteering race 1:00:00 [3] 11.4 km (5:16 / km) +125m 4:59 / km
shoes: Brooks Vapor 4

Still ill and feeling aboslutely awful and unable to breathe through my nose at all by the end
didnt get a proper time as the finish didnt work even tho i punched and watched it flash, but started my strava v early before my start and stopped it v late after so this was about my time (min off my strava time)
Not v good nav- Thought i could go round a building to #2 but turned out i couldnt, and at v end just didnt spot a much faster route. Only fell over once. Actually pretty pleased with this pace- didnt have my watch so didnt know how fast i was going

Could've done with reading final details about levels

Tuesday Jan 22, 2019 #

Running 1:04:38 [2] 10.17 km (6:21 / km) +125m 5:59 / km
shoes: Brooks Vapor 4

Still ill so slow one to adel with dad ('graveyard run')
probs for the best to have a nice recovery from a pretty hard weekend

Monday Jan 21, 2019 #

Note

barely survived the morning and went home early- nasty cold :(

Sunday Jan 20, 2019 #

Running warm up/down 16:20 [2] 2.03 km (8:03 / km)
shoes: Brooks Vapor 4

wu/d

Orienteering 30:40 [3] 5.5 km (5:35 / km) +100m 5:07 / km
shoes: Brooks Vapor 4

route choice with lizzie then a mass start (map was a bit outdated so didnt work well in places)

Saturday Jan 19, 2019 #

Running warm up/down 14:00 [2] 1.9 km (7:22 / km) +66m 6:17 / km
shoes: Inov8

Orienteering 45:30 [3] 6.13 km (7:25 / km) +120m 6:46 / km
shoes: Inov8

Route choice at Winterfold - path vs straight
with liz

Orienteering 1:00:00 [3] 6.4 km (9:22 / km) +140m 8:27 / km
shoes: Inov8

Map memory again with lizzie. No gaiters/ long socks so really stuggled thru the grim bit

Yoga/stretching 15:00 [1]

downward dog is not the one

Thursday Jan 17, 2019 #

Running warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: Brooks Vapor 4

wu + drills

Running intervals 20:00 4.0 km (5:00 / km)
shoes: Brooks Vapor 4

1 min easy, 30s '10k', 30s '5k', not feeling great

Running 3:45 0.65 km (5:46 / km) +20m 5:00 / km
shoes: Brooks Vapor 4

7 'hill' sprints, demolishing the girl next to me but idk if i was going that well or if she was just slow

s&c 10:00 [3]

Running warm up/down 5:50 [2] 0.8 km (7:17 / km)
shoes: Brooks Vapor 4

frozen

Wednesday Jan 16, 2019 #

s&c (physio exs) 8:00 [2]

Tuesday Jan 15, 2019 #

Running 59:28 [3] 10.32 km (5:46 / km) +126m 5:26 / km
shoes: Brooks Vapor 4

Adel, but messed it up a bit so not the same as last time
Half easy because dad's ill, but after dark bit went off by myself so bit faster, n super fast thru the 2nd graveyard did not enjoy that

Sunday Jan 13, 2019 #

Running 43:22 [3] 6.96 km (6:14 / km) +125m 5:43 / km
shoes: Brooks Vapor 4

7 arches, very slow and stiff but sped up a bit for the last couple k cos i could feel how slow I was, but was only going 5:45s even then

s&c (physio exs) 8:00 [3]

Saturday Jan 12, 2019 #

s&c 15:00 [2]

just going thru the plyo exercises from edinburgh

Thursday Jan 10, 2019 #

Running warm up/down 7:00 [1] 0.8 km (8:45 / km)
shoes: Brooks Vapor 4

Running intervals 20:00 4.3 km (4:39 / km)
shoes: Brooks Vapor 4

1 min jog, 20s '10k pace', 20s '5k pace', 20s going for it, would say i was going faster than that on the first 2 but not necessarily all out sprinting on the 3rd. was expecting a 12 min session so kept pushing thinking this has to be the last one so the middle was fastest... by the last one was slowing though

(abso no clue how far i went because its a little circuit between buildings so my gps just goes nuts, but what i got off mapometer seemed to make my pace too fast)

Running (sprints) 3:00 0.45 km (6:40 / km) +15m 5:43 / km
shoes: Brooks Vapor 4

'hill' sprint- up a wee ramp then jog down. was going quite fast tbh. still too pleased with myself about the fact i ran up a mountain at the weekend and was telling the guy i ws running with all about it

s&c 6:00 [3]

Wednesday Jan 9, 2019 #

Running 50:35 [3] 8.25 km (6:08 / km) +130m 5:41 / km
shoes: Brooks Vapor 4

as fast as i could go after eating almost a whole bag of crisps oopsie

C • You and your crisps..... 2

Sunday Jan 6, 2019 #

Running hills 1:25:30 [4] 8.55 km (10:00 / km) +650m 7:15 / km
shoes: Inov8

back up blencathra via Hall’s fell with dad, was going well and getting quite far from dad so he said just go so i was scrambling in the fog by myself, only one of the very long steep scrambles had me a bit scared though. the mist was so low today it felt like i was just going forever so such a good feeling to actually get to the top for another easy run down

Saturday Jan 5, 2019 #

Running hills 2:11:00 [4] 16.25 km (8:04 / km) +890m 6:20 / km
shoes: Inov8

solo up blencathra
about 4.5k along bottom of blencathra then up round the back of scales fell, up past scales tarn opposite sharp edge to summit then back down easy way to fsc. felt like adding on a bit so extra 4k loop along the valley and back along the bottom
includes several stops for photo taking and changing clothes and being lost but was moving pretty well when i was running

Thursday Jan 3, 2019 #

Running 32:05 [2] 5.2 km (6:10 / km) +105m 5:36 / km
shoes: Brooks Vapor 4

very slow with dad

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