Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: evie

In the 31 days ending Jul 31, 2019:

activity

time

miles

Running

10:51:30

66.34

(9:49)

106.77

(6:06)

2083

Orienteering

6:47:41

24.2

(16:51)

38.94

(10:28)

1258

Swimming

1:20:30

Yoga/stretching

45:00

Rowing

20:00

s&c

7:00

Total

20:11:41

90.54

145.71

3341

[1-5]

19:51:41

1:36

0:00

» now

Wednesday Jul 31, 2019 #

Note
(rest day)

desperately needed lol. Dip in the loch and some marco polo at a fancy pool, best way to recover

Tuesday Jul 30, 2019 #

Running warm up/down 4:30 [2] 0.6 km (7:30 / km)
shoes: Inov8

Orienteering 35:00 [3] 3.52 km (9:57 / km) +110m 8:36 / km
shoes: Inov8

day 3
Better nav but still messed up a control losing a good minute /min and a half. 3rd tho.

Running warm up/down 3:52 [2] 0.46 km (8:24 / km)
shoes: Inov8

Monday Jul 29, 2019 #

Running warm up/down 15:38 [2] 2.26 km (6:55 / km) +80m 5:53 / km
shoes: VJ supra

Lil too fast to the start with peter

Orienteering race 1:05:00 [3] 7.2 km (9:02 / km) +211m 7:52 / km
shoes: VJ supra

Scottish 6 days - day 2
Nothing in my legs. Pretty easy nav but so slow in the rough stuff. Early start didnt help although there were already a fair few elephant tracks by then. Some poorer route choices too.

Running warm up/down 2:00 [2] 0.32 km (6:15 / km)
shoes: VJ supra

Sunday Jul 28, 2019 #

Running warm up/down 6:20 [2] 1.13 km (5:36 / km) +20m 5:09 / km
shoes: Inov8

wet!!!

Orienteering 27:22 [3] 2.7 km (10:08 / km) +52m 9:15 / km
shoes: Inov8

OO cup day 5- forest sprint.
Thunderstorms last night, still raining now, but i managed to only slip on my bum once. i did feel like i was going pretty quick although still doing over 10min ks lol. 24 controls in 2.3k so pretty crazy and was hard not to overshoot on 1:5000. Still a decent run, 6th overall

Running warm up/down 2:39 [2] 0.42 km (6:19 / km) +10m 5:38 / km
shoes: Inov8

Saturday Jul 27, 2019 #

Running warm up/down 6:12 [2] 0.8 km (7:45 / km) +20m 6:53 / km
shoes: Inov8

Orienteering 44:00 [3] 3.93 km (11:12 / km) +150m 9:24 / km
shoes: Inov8

OO cup day 4
Slipping about a bit in my inov8s after last nights rain, which didnt cool it down much. Much better orienteering in general, bar a few hesitations and dropping a minute by not just following the path. Happy with this though and really enjoyed it.

Running warm up/down 2:37 [1] 0.35 km (7:29 / km)
shoes: Inov8

Friday Jul 26, 2019 #

Orienteering 49:00 [3] 5.6 km (8:45 / km) +125m 7:52 / km
shoes: Inov8

My watch has just gone wild- i went straight lizzie pathed it and I did k further according to my watch? and yet my gps shows a 300m line not even vaguely in the shape of my course. It also said 2m climb despite just one of the hills being about 8 contours. Absolutely bizarre so I’m gonna steal lizzies stats.

Rowing 20:00 [2]

windy lake bled. got very tired arms.

Running warm up/down 4:15 [2] 0.6 km (7:05 / km)
shoes: Inov8

Thursday Jul 25, 2019 #

Orienteering 1:05:00 [3] 5.61 km (11:35 / km) +225m 9:39 / km
shoes: VJ supra

OO cup day 2
Similar terrain to yesterday but a bit hillier and some more paths which were actually useful today. Pretty much clean so happy with that. Still navving slowly though- my moving time on strava is 8 mins faster so thats 8 mins of standing around which can deffo be improved. Finished dripping in sweat.

Running warm up/down 2:16 [2] 0.33 km (6:52 / km)
shoes: VJ supra

Wednesday Jul 24, 2019 #

Orienteering 1:08:00 [3] 4.67 km (14:34 / km) +170m 12:19 / km
shoes: VJ supra

OO cup day 1
Taking it easy to get into the new terrain. My only aim was to not get lost, which i failed at, 3 times, but the first time i actually recovered pretty quick and the whole leg only took 6 mins despite the fact i’d gone miles in the wrong direction. The terrain was pretty much the lake district on steroids so a lot of watching my feet. Big confusion near the end where there was a big unmapped path but i still dont really know why i got confused when i was only like 30m from the control. grr

Swimming 25:00 [2]

swimming to the middle of the lake with mother, very nearly swam into a dead fish on the way back cos my head was turned looking at the viewz. harrowing.

Running warm up/down 3:10 [2] 0.4 km (7:55 / km) +15m 6:40 / km
shoes: VJ supra

Tuesday Jul 23, 2019 #

Note

12km waterfall walk, very easy. Jumped into some very cold water on the way back.

Swimming 25:00 [2]

Busier on the lake today but no one else really swims to the middle so a pleasant one once i got out the way of a crazy irish girl and her paddleboard

Monday Jul 22, 2019 #

Note

12km walk in some mountains in slovenia. Bit of running mainly on the downhills where it was hard on the knees to walk.

Swimming 15:30 [1]

Sunday Jul 21, 2019 #

Running 51:35 [3] 9.21 km (5:36 / km) +100m 5:19 / km
shoes: Nike Pegasus 33 shield

Slovenia, surrounded by mountains, lovely. 5k my arse. shoes are shite. garmin connect says we did 175m climb, louises strava says 84m??

Swimming 15:00 [2]

To the middle of lake Bohinj post run. Absolutely lovely, blue water. I did get a bit scared when i got to the middle and the water looked black and for some reason felt like something was gonna bite me lol

Saturday Jul 20, 2019 #

Running 13:41 [3] 2.69 km (5:05 / km) +40m 4:44 / km
shoes: Nike Pegasus 33 shield

s&c 7:00 [3]

just as much as my core could happily take while i rest my leggies a bit before much running

Friday Jul 19, 2019 #

Running 47:03 [3] 8.5 km (5:32 / km) +130m 5:09 / km
shoes: Brooks Vapor 4

got some pretty severe headaches yesterday. popped a couple ibuprofens this morning so feeling better today. Chapel Allerton loop. Wet but not raining til the end. set off thinking it would be slow but pace went up as soon as i hit the first downhill just naturally and the effort never went back down. The rain hit hard in the last 10 mins which i was v excited about, sped up again from the fun and barely slowed down up the steep hill. feeling much better afterwards

Tuesday Jul 16, 2019 #

Running 47:50 [3] 7.95 km (6:01 / km) +110m 5:38 / km
shoes: Brooks Vapor 4

To ring road via roads to meet tom then a horrible k and a half in the sun along the edge of the ring road. We did this at a pretty good pace but then we just died. Took the pace right down in the woods, tom was struggling anyway because being twice my height apparently didnt make him any faster, but idk what was wrong with me. Felt overall ill. Hope it was just the heat. My stomach was even more unhappy when i had some of toms water just before i left him, but i did manage to speed up again a bit until the donkey steps. Not felt so knackered on a run in a long time.

Sunday Jul 14, 2019 #

Running 1:04:17 [3] 8.9 km (7:13 / km) +350m 6:02 / km
shoes: Inov8

Roseberry topping loop with dad. Its not much of a hill but its hard work. Steep climbs and dodgy descents.

C • It's a mountain. 2

Wednesday Jul 10, 2019 #

12 PM

Running 1:01:50 [3] 11.0 km (5:37 / km) +140m 5:17 / km
shoes: Brooks Vapor 4

back to the canal. Had the overwhelming urge to dunk myself in it. Quick until somewhere along the canal where I just died. Really struggled to get back up the hill. Dripping in sweat. So hot I didn't want to go further in the end so just started a detour to the abbey then decided i couldnt be arsed.

Tuesday Jul 9, 2019 #

Running 1:03:37 [2] 10.86 km (5:51 / km) +145m 5:29 / km
shoes: Brooks Vapor 4

Leeds Liverpool canal with dad. He kind of took over so wasn't quite what I wanted to do and also slower but hey ho back again tomorrow i guess

C • You wouldn't even have foun... 2

Monday Jul 8, 2019 #

Running 33:58 [2] 5.2 km (6:32 / km) +110m 5:54 / km
shoes: Brooks Vapor 4

chatty recovery through the park and over the ringroad with dad. he 's just done a tough week in italy and when i asked him if that was as fast as he could go he told me to f*** off. enjoyable pace though.

Sunday Jul 7, 2019 #

Running 39:11 [3] 6.85 km (5:43 / km) +120m 5:16 / km
shoes: Brooks Vapor 4

7 arches, runs this week have been on the slow side so sped it up a bit. Not exactly tempo and i was slightly faster when i was really angry a while ago but still a fair bit faster than normal. it was dry which helped
(this is a pretty rough route before you laugh at me)

Saturday Jul 6, 2019 #

Yoga/stretching 25:00 [1]

this one focussed on strength too

Friday Jul 5, 2019 #

Running 1:01:22 [3] 9.23 km (6:39 / km) +261m 5:50 / km
shoes: Inov8

tops off!!

C • Taps aff 1

Thursday Jul 4, 2019 #

Running 31:21 [2] 5.06 km (6:12 / km) +126m 5:31 / km
shoes: Inov8

run with MICHAEL and louise
takes a pretty cool person to get mikey out the door so go me

Wednesday Jul 3, 2019 #

Orienteering 54:19 [3] 5.71 km (9:31 / km) +215m 8:00 / km
shoes: Inov8

Some training at Danefield. Shorts were slowing me down, having to avoid bits but still managed to get to every control site- oh and a bit slower cos I was being careful i was deffo in the right place without controls.
Yes, I maybe could've anticipated that shorts would be a bad idea in a yorkshire forest, but it was soooo hot. So I basically got scratched all over my legs but it wasn't until a big stick went into my leg that I bailed. It wasn't that painful a few mins after but it was wide and fairly deep so it was quite bloody so I didn't wanna make it worse, stopping here. Got through 1 yhjs exercise and half a full course from 2017.

Running 35:13 [3] 5.12 km (6:53 / km) +130m 6:06 / km
shoes: Inov8

To my mums work. Lots of stopping to check snapmaps. Lots of walking because im terrified of farm animals. Big stationary pep talk to myself before a cow field.

Monday Jul 1, 2019 #

9 AM

Running 15:55 [2] 2.87 km (5:33 / km) +35m 5:14 / km
shoes: Nike Pegasus 33 shield

loosening off, saw jay on his way to work which was fun

10 AM

Yoga/stretching 20:00 [0]

6 PM

Running warm up/down 11:01 [2] 1.85 km (5:57 / km) +26m 5:34 / km
shoes: Brooks Vapor 4

Running intervals (Hill) 8:13 1.98 km (4:09 / km) +95m 3:21 / km
shoes: Brooks Vapor 4

HIll sprints
1st half of hill
4 x 0.21km with 16m climb (42, 44, 47, 45)

5 min break

2nd half of hill
2 x 0.16km with 10m climb (40, 44)

Very tiring but good stuff and I should be able to manage the whole hill next time

Running warm up/down 11:54 [2] 1.83 km (6:30 / km) +20m 6:10 / km
shoes: Brooks Vapor 4

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