Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Hol

In the 31 days ending May 31, 2019:

activity

time

miles

Running

6:48:39

36.98

(11:03)

59.52

(6:52)

945

Orienteering

5:46:56

23.8

(14:35)

38.3

(9:03)

710

Dance

2:55:00

Tap

2:15:00

Bike (road/turbo)

25:00

Stretching & Rolling

10:00

Total

18:20:35

60.78

97.82

1655

[1-5]

18:10:35

averages - sleep:8.2

1:45

0:00

» now

Friday May 31, 2019 #

8 PM

Running warm up/down 5:42 [2] 1.0 km (5:42 / km)
shoes: Brooks Ghost GTX

Running intervals 25:18 [5] 4.0 km (6:20 / km)
ahr:174 max:212 slept:8.5 shoes: Brooks Ghost GTX

10* 200m (200m)
Started to bonk after 5 and then it went down hill from there. HR says it all really. Ankle felt good :)
Never really done intervals before. Its hard.

Running warm up/down 8:02 [3] 1.0 km (8:02 / km)
ahr:177 max:196 shoes: Brooks Ghost GTX

Bonking back home

Thursday May 30, 2019 #

5 PM

Note
slept:7.0 (rest day)

Planned a route but took Gma shopping instead :)

Wednesday May 29, 2019 #

11 AM

Note
slept:12.0 (rest day)

Going down to Taunton to look after Gma and Gramps until Saturday. Probably won't get out much. Will do the ankle good anyway.

Tuesday May 28, 2019 #

3 PM

Bike (road/turbo) tempo (Turbo Trainer) 25:00 [4]
slept:9.5

Don't really know how dad's bike Garmin thing works but I think I kept the cadence around 75? Good fun listening to the Killers and chatting to Caitlin :) Just wish I could have run in the nice weather.

C • haha 1

7 PM

Orienteering 32:41 [2] 3.0 km (10:54 / km)
ahr:138

Chasers Domination "Score" - basically just a set course with a time limit. (You could cut controls out but the ones you went to had to be punched in order?) - 45 min time allowance
Ran the even paths but walked most of it to be cautious of my ankle. Very easy nav. 9 controls in 32 mins, would have done a bit more but there were no other obvious cut offs where I could stay in the time limit. Would have been nice to race which is a bit of a shame.

Monday May 27, 2019 #

10 AM

Note
(rest day)

Gonna take a couple of days off to let my ankle settle. It wasn't a bad twist but because it's still not fully recovered from last time (before jk) it reacted badly. Can easily put my full weight on it, it's only plantar flexion that is painful.

Sunday May 26, 2019 #

11 AM

Running warm up/down 6:22 [1] 0.8 km (7:57 / km)

Orienteering race 1:16:57 [4] 5.2 km (14:48 / km) +122m 13:15 / km
ahr:154 max:203 slept:8.0 shoes: VJs

Midland Champs. Just painful. Painfully slow, painfully bad nav, painful ankle (went over on it AGAIN at the far end of the map) and a painful walk back rolling it at least 3 more times on the tussocks. Didn't even hesitate to retire because I'd already binned so much time. Just frustrated at myself.

Saturday May 25, 2019 #

9 PM

Note
slept:5.0 (rest day)

Not really felt up to much today :(

Friday May 24, 2019 #

Note

I walked like 8km but I don't think that counts as training

Thursday May 23, 2019 #

7 PM

Running 1:13:09 [3] 8.2 km (8:55 / km) +219m 7:52 / km
ahr:168 max:194 shoes: Inov8s

Plod with Mum in the Valleys :) Haven't been in Wales for agess!
Feeling v inconsistent at the moment but I don't think it really matters. Was very dehydrated and hadn't eaten since 12:30 which wasn't the best plan really. Silly me.
No more PE, French, RE!! But sadly no more English Lit which I will actually really miss until September :(

Wednesday May 22, 2019 #

6 PM

Tap 45:00 [2]

7 PM

Dance 45:00 [1]

Boooooring. These classes are getting a bit rubbish

Tuesday May 21, 2019 #

Note

11 exams down, 11 to go. Unfortunately the rest are spread over 3 weeks rather than another massive week :(

7 PM

Orienteering 32:39 [4] 4.5 km (7:15 / km) +117m 6:25 / km
ahr:159 max:169 (sick) shoes: Inov8s

Chasers Training - Stafford Castle
Tiny area but was a nice surprise. Some (boring but) nice forest. Got a bit tedious towards the end just running across the map countless times

Monday May 20, 2019 #

9 PM

Running 18:52 [5] 3.81 km (4:57 / km) +81m 4:29 / km
ahr:171 max:190 (sick)

From a combination of springy legs and motivation I decided to race the stepping stones route. Absolutely smashed the PB and finally broke the 5:00/km barrier. (I may not have cried about that... Been a massive aim for a very long time).
HR is bollocks considering I almost threw up when I was out there and died when I got back

C • Hr 2

C • zoom 2

Sunday May 19, 2019 #

11 AM

Running warm up/down 6:00 [2] 0.75 km (8:00 / km)

Orienteering race 47:12 [5] 6.3 km (7:30 / km) +92m 6:59 / km
ahr:179 max:207 (sick) shoes: Inov8s

Yvette Baker Qualifier - Calke Park - Green course
Nice area and nice course. Speed felt good throughout. Nav was pretty decent too but not really a complex area. Caught Henry a few times but he always sprinted out after at a mad pace I could only dream of keeping up with. The end was a bit tedious and I managed to punch the wrong number 12 (punched a control in a re-entrant further downhill). Want to look back at the map a bit regarding that.
All the rest of the team smashed it! Very proud of them all :)

C • Mad pace 1

Saturday May 18, 2019 #

10 AM

Orienteering 15:00 [1] 0.75 km (20:00 / km)
(sick)

Beginners event. Took a family round the first few controls. Let them loose and then went hunting for them bcus they got lost

Thursday May 16, 2019 #

8 AM

Note

I've decided my watch is being weird about my heart rate as it's randomly saying I'm working at over 90% of my supposed max HR even when I'm just plodding slowly. V confusing so when I have time I'm gonna check it against my own measurements and see what's up

2 PM

Running 33:36 [4] 5.2 km (6:28 / km) +51m 6:10 / km
ahr:141 max:152 (sick) shoes: Brooks Ghost GTX

A run with 2 purposes:
1) to escape PE revision. 1/3 of my way through exams already!!
2) to try and work out these heart rates. I reported to the classic take HR for 15 secs and x4. Did this each KM

1. 180
2. 164
3. 164
4. 180
5. 164

But now I'm even more confused as my watch said my HR didn't reach above 152. Very weird...

Wednesday May 15, 2019 #

4 PM

Note
(sick)

Head is still killing me and I have an awful throaty cough (mum says it's probably a virus yay) so not sure how much dance I will be able to do... Still gonna go as a treat for absolutely smashing my English Lit

6 PM

Tap 45:00 [1]

7 PM

Dance 1:00:00 [1]

Tuesday May 14, 2019 #

9 PM

Note
(rest day)

Had 3 exams today so feeling a little dead. Also have an awful headache that won't budge and my back was quite sore after sitting for such a long time (my feet won't reach the floor and so I'm using my back to support myself). Think I deserve a rest

Monday May 13, 2019 #

10 AM

Running (Road) 35:20 [4] 6.0 km (5:53 / km) +79m 5:32 / km
ahr:172 max:201 slept:9.5 shoes: Brooks Ghost GTX

Getting those endorphins before the first GCSE. RE let's be having you.
Distance is getting easier!! Still a bit of a grind on the last km but the heat didn't help - particularly when I decide it's a great idea to wear full length leggings. A* for common sense

7 PM

Running 45:15 [2] 6.1 km (7:25 / km) +176m 6:29 / km
ahr:171 max:193 shoes: Brooks Ghost GTX

Dedication or Procrastination?
Plod with mum. HR deffo not right bcus hers was lower than mine...

Sunday May 12, 2019 #

12 PM

Running 52:49 [4] 7.65 km (6:54 / km) +143m 6:19 / km
ahr:153 max:164 slept:10.0 shoes: Brooks Ghost GTX

Bit of a grind. But cheers Caitlin and Mum for forcing me out <3

Saturday May 11, 2019 #

11 AM

Orienteering 40:26 [4] 4.8 km (8:25 / km) +84m 7:45 / km
ahr:168 max:194 slept:5.5 shoes: Inov8s

Finally got off my bum and did something.
West Midlands Schools - Shoal Hill
4km Orange course on a very poorly mapped area. Deffinately embarrassed myself a little. Oops
Very tired after leavers last night but was deffo worth it haha
Solid 1st out of 1

Thursday May 9, 2019 #

10 PM

Note
(rest day)

Been feeling a bit rubbish again this week. Leavers day tomorrow should boost the mood. Exams will tear it back down again. 4 days eek

Wednesday May 8, 2019 #

8 PM

Dance 10:00 [4]

Show. Killed it.

Tuesday May 7, 2019 #

10 AM

Note
(rest day)

Bit shattered...

Monday May 6, 2019 #

10 AM

Running warm up/down 3:53 [2] 0.66 km (5:53 / km)
slept:8.0

Orienteering 34:24 [5] 4.9 km (7:01 / km) +87m 6:27 / km
ahr:129 shoes: Inov8s

British Relays - 1st leg on women's short (first proper mass start)
I screwed it all up for myself just after going past the start kite. Completely lost the pack and was pretty much last the whole way round. I caught up 1 lady but I managed to mess up in pretty much every control circle and she kept catching me. To my surprise I was actually quite happy with my speed. Nav was a mess lol. Let's not even discuss that. Overtook another lady on the run in after running straight past the last control then just bonked.
(Heart rate deffo not right bcus I was a dead after)

11 AM

Running warm up/down 2:14 [1] 0.4 km (5:35 / km)

Sunday May 5, 2019 #

10 AM

Running warm up/down 20:00 [2] 2.0 km (10:00 / km) +120m 7:42 / km

Orienteering race 50:02 [4] 5.9 km (8:29 / km) +150m 7:31 / km
ahr:182 max:203 slept:7.5

British Longs - Kilnsey North

(Sorry for the essay haha didn't realise it would be that long)

I spiked most controls and nav seemed pretty good for the majority. However again like Northern it was the second day od my period and I just didn't want to be running. I felt like I had loads to prove and was getting quite nervous about the whole day. Throughout the run I had the worst cramps and random stabbing pains that made it even more difficult.
Mistake at 3 when I was just a bit wobbly coming off the crossing point and approaching the control. Pretty much spiked the rest but had no energy to run. Lots of walking and little bits of jogging. Ran all the downhill sections around 7, 8 & 9.
Then at 12 I had a massive spontaneous mood swing and I actually started really enjoying myself.
Just a bit gutted again about my speed & strength but I've kinda just accepted there's not much I can do about it until after GCSEs and when my body is in a fit state to train. Some pretty poor performances from me at all events recently just because I'm not strong enough to get round :(

12 PM

Running warm up/down ((wearing sliders)) 4:30 [1] 0.6 km (7:30 / km)

Couldn't keep up with Pippa even on her cool down

6 PM

Running 28:31 [3] 4.7 km (6:04 / km)
ahr:173 shoes: Brooks Ghost GTX

Exploring Burley In Wharfedale. Very pretty village

Saturday May 4, 2019 #

3 PM

Running warm up/down 3:38 [1] 0.6 km (6:03 / km)

4 PM

Orienteering race 17:35 [4] 2.95 km (5:58 / km) +58m 5:26 / km
ahr:160 slept:8.0 shoes: Brooks Ghost GTX

British (kinda) sprint. Didn't have a team for the relay.
I mean it was acceptable considering I haven't done a sprint since instanbul in october. Lots of confusion about sides of walls and gaps in hedges and one big route choice error. 2 mins lost? I don't know the winning time

Friday May 3, 2019 #

Note
(rest day)

5 PM

Stretching & Rolling 10:00 [0]

Thursday May 2, 2019 #

5 PM

Running 35:28 [3] 6.05 km (5:52 / km) +76m 5:31 / km
ahr:141 max:152 shoes: Brooks Ghost GTX

Felt sick so walked the last bit

Wednesday May 1, 2019 #

6 PM

Tap 45:00 [1]

Happy to be home at the studio :)

7 PM

Dance 1:00:00 [1]

Prep for show so very boring

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