Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: evie

In the 31 days ending Oct 31, 2019:

activity	#	time	miles		km		+m
Running	16	10:47:56	67.75	(9:34)	109.03	(5:57)	1763
Orienteering	2	2:14:49	8.91	(15:08)	14.34	(9:24)	485
Pilates	1	50:00
s&c	2	28:00
Yoga/stretching	1	10:00
Total	18	14:30:45	76.66		123.37		2248

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Wednesday Oct 30, 2019 #

Running warm up/down 5:00 [2] 0.77 km (6:30 / km) +13m 5:59 / km
shoes: Brooks Vapor 4

proper 10k effort so decided it needed a bit of a warm up but not sure it did much for me

Running 55:17 [4] 10.5 km (5:16 / km) +130m 4:57 / km
shoes: Brooks Vapor 4

decided to go for a 10k pb (but not to run as fast as possible). also annoying cos in the dark and with the traffic i was slowed a bit

10k time- 52:14

planned to take the first half at barely a push (just under 5:30s or just over on the hills) and then speed up in the second 5k which is mostly downhill
did this for 2 reasons:
1- never tried to run a 10k quickly before so didnt want to burn out, will gradually speed it up as i work out a comfortable pace
2- i'm still ill. was coughing from last nightts run to this morning, and just as i started jogging back once i hit 10km i started coughing again and have been doing it non-stop since i got back.

Also feeling pain in the bottom of my right leg. have felt this on and off for a while but it did seem to get worse over this run, so tomorrows plans will be scrapped in favour of a slower run in the woods

Tuesday Oct 29, 2019 #

Running 28:42 [3] 5.2 km (5:31 / km) +105m 5:01 / km
shoes: Brooks GTS 18

first time leaving my house since sunday. might be time to stop being a hermit

Sunday Oct 27, 2019 #

Running 11:46 [2] 2.04 km (5:46 / km) +30m 5:22 / km
shoes: Brooks GTS 18

to pips with louise. too much of a break at pippas to put it as one run

Running 1:18:35 [3] 13.0 km (6:03 / km) +300m 5:25 / km
shoes: Brooks GTS 18

blackford and braids with pip , judd and wozzle. they left me for dead on the hills- theyre a lot faster anyway and ive been struggling especially with hills since ive been ill.
roasting in a thermal and shorts tho beaut day for it

Friday Oct 25, 2019 #

Running 26:02 [3] 4.71 km (5:32 / km) +35m 5:20 / km
shoes: Brooks GTS 18

cutting about the meadows in my new shoes waiting for louise

Thursday Oct 24, 2019 #

Running 58:56 [3] 9.31 km (6:20 / km) +145m 5:52 / km
shoes: Brooks Vapor 4

7 arches + old leos.
i witnessed so much squirrel parkour today. never knew they could jump that far. mad
still sniffly

Tuesday Oct 22, 2019 #

Note
(sick)

peak of illness

Monday Oct 21, 2019 #

Running warm up/down 8:42 [2] 1.3 km (6:42 / km) +30m 6:00 / km
shoes: Brooks Vapor 4

thought the donkey steps were lit up at night but ended up almost falling down.

Pilates 50:00 [2]

lots of core stuff, im too weak

Running warm up/down 10:19 [2] 1.66 km (6:13 / km) +16m 5:56 / km
shoes: Brooks Vapor 4

Note
(sick)

Sunday Oct 20, 2019 #

Note
(sick)

Saturday Oct 19, 2019 #

Running 29:14 [3] 5.2 km (5:37 / km) +105m 5:06 / km
shoes: Brooks Vapor 4

nice and chilled out pre-zombieland. Few niggles. Am now coughing my lungs out so thats nice x

Friday Oct 18, 2019 #

Yoga/stretching 10:00 [1]

Thursday Oct 17, 2019 #

Running 1:06:52 [3] 12.06 km (5:33 / km) +141m 5:14 / km
shoes: Brooks Vapor 4

canal- easy week continues although easy seems to have got a bit faster. lots of abuse ("runnings bad for you, stop running" - wise 13 year old boy). lots of traffic. still signs of illness but not too bad. 10k pb. sort of pushed it on the hill coming home.

Wednesday Oct 16, 2019 #

Running 15:07 [2] 2.6 km (5:49 / km) +35m 5:27 / km
ahr:171 max:194 shoes: Brooks Vapor 4

was feeling terrible so had to spin it back and come home. DId get to use the hr strap tho, my heart rate seems too high lol am i ok

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

not doing proper s&c cos want to leave possibilities for tomorrow open...

Tuesday Oct 15, 2019 #

Running 53:38 [2] 8.23 km (6:31 / km) +125m 6:03 / km
shoes: Brooks Vapor 4

Chapel allerton with dad. HR strap too tight making it v hard to breathe but turned out it wasnt connected anyway so just took it off for the rest of the run.

Sunday Oct 13, 2019 #

Running warm up/down 5:00 [2] 0.8 km (6:15 / km) +20m 5:33 / km
shoes: VJ supra

Orienteering race 41:09 [4] 4.64 km (8:52 / km) +210m 7:14 / km
shoes: VJ supra

Jhi relay
Set off just in front of an irish girl. was being so scrappy so i'd drop her on the hills then run past the control and she'd catch me up. So weird this weekend i've just not been orienteering like i normally do at all. Finally got myself together on the way to #8 and i saw the irish coming into it as i was leaving so put in a big shift on the long leg trying to get away once and for all. After that the only person i saw was andrew. Alone and knowing i had already lost my chances of making up much time so little incentive to get through the grot but i think i did alright- still no results so not actually sure

Saturday Oct 12, 2019 #

Running warm up/down 14:33 [2] 1.84 km (7:54 / km) +80m 6:30 / km
shoes: VJ supra

Orienteering race 1:33:40 [4] 9.7 km (9:39 / km) +275m 8:27 / km
shoes: VJ supra

Jhi individual
took me so long to find a way into the forest i clearly decided i needed to have as big of an adventure in there as i could

Running warm up/down 2:00 [2] 0.25 km (8:00 / km)
shoes: VJ supra

Wednesday Oct 9, 2019 #

Running 25:03 [3] 4.22 km (5:56 / km) +90m 5:22 / km
shoes: Brooks Vapor 4

started off as a tempo but at the top of the hill my stomach was too painful to carry on so jogged back

Tuesday Oct 8, 2019 #

s&c 20:00 [2]

legs inexplicably, painfully achy so did this instead

Sunday Oct 6, 2019 #

Running 57:01 [2] 8.62 km (6:37 / km) +130m 6:09 / km
shoes: Brooks Vapor 4

Easy run but had to speed up a bit cos of the dark. ridiculously muddy, trainers will be wrecked for a few days i think. Fearing for my life in the underpass and couldnt see my feet for about half the run. interesting one

Note

Only one more weekend of races and then that's it. No need to worry about breaking myself. Might also consider planning my training weeks...
Keen to find some new routes, do a parkrun or two, more long long runs, up the miles and build strength in the coming months.

Thursday Oct 3, 2019 #

Running warm up/down 30:27 [2] 4.75 km (6:25 / km) +97m 5:49 / km
shoes: Brooks Vapor 4

to hyde park and back via the ridge

Running intervals 30:00 5.9 km (5:05 / km) +45m 4:54 / km
shoes: Brooks Vapor 4

nothing crazy, just running round in big circles and changing my route every so often trying to avoid the students

Tuesday Oct 1, 2019 #

7 PM

Running 35:42 [3] 6.07 km (5:53 / km) +91m 5:28 / km
shoes: Brooks Vapor 4

Bit chilly for shorts and tshirt, bit dark for going to Hyde Park. As usual for this route felt like i was running much faster than my watch said.

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