Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mikeyA

In the 28 days ending Feb 28, 2017:

activity

time

miles

Running

19:11:13

141.86

(8:07)

228.3

(5:03)

Orienteering

12:38:39

78.42

(9:40)

126.21

(6:01)

Total

31:49:52

220.28

(8:40)

354.51

(5:23)

2:53

0:00

» now

Tuesday Feb 28, 2017 #

Running 18:59 [3] 5.02 km (3:47 / km)
shoes: New Balance trainers

Bit quicker than usual.

C • Naughty 3

Monday Feb 27, 2017 #

Running 23:33 [3] 5.05 km (4:40 / km)
shoes: New Balance trainers

Figure I need an easier week. Meadows with Jack and Will then left them and found Madara. Very cold :(

Sunday Feb 26, 2017 #

7 AM

Running 33:42 [3] 7.1 km (4:45 / km)
shoes: Inov8 X-Talons 212s

Last run in Spain. Up way too early but had to be done to avoid 2 and a half hours this evening. Was very misty and mysteriously a 6 foot fence had been erected across the path since I ran the same route on Friday which I had to climb. Annoyingly, got a blister on my left big toe :(

2 PM

Running long 1:36:12 [3] 18.06 km (5:20 / km)
shoes: Inov8 X-Talons 212s

Long run with Tim. Meadows, B&B, Mortonhall and home.

Running 1:56 [3] 0.46 km (4:12 / km)
shoes: Inov8 X-Talons 212s

Miscalculated the distance needed after the long run oops. Lap of the block just to make sure. Didn't draw a 100 with my trace or anything silly like that as this is just a standard weeks work and I don't like to show off.

C • Good work 6

Saturday Feb 25, 2017 #

10 AM

Running warm up/down 10:06 [2] 2.02 km (5:00 / km)
shoes: Inov8 X-Talons 212s

Up.

Orienteering race 14:46 [4] 3.3 km (4:28 / km)
shoes: Inov8 X-Talons 212s

A forest sprint in Guardamar. Ran fairly well. Lost about 20 secs to thinking I was going to 11 instead of 6 and stopped short of 6 as a result. Was bang on line as well. Also lost 10 secs on 3 controls searching for the tape.

3DReRun - http://3drerun.worldofo.com/?id=-400450&type=i...

Running warm up/down 19:21 [2] 3.46 km (5:36 / km)
shoes: Inov8 X-Talons 212s

Down along the beach.

3 PM

Running warm up/down 5:52 [2] 1.12 km (5:14 / km)
shoes: Inov8 X-Talons 212s

Up.

Orienteering 1:18:37 [3] 11.71 km (6:43 / km)
shoes: Inov8 X-Talons 212s

Chilled around a star course on Guardamar again. Bit bonky by the end and was losing concentration.

Running warm up/down 7:40 [2] 1.29 km (5:57 / km)
shoes: Inov8 X-Talons 212s

Down.

Friday Feb 24, 2017 #

12 PM

Running 33:26 [3] 7.02 km (4:46 / km)
shoes: Asics trainers

Bit of a lie in today. Straight out of bed and into the miles. A very nice cruise around some trails and then back down the beach with Trim, The Skunk and Euzie.

5 PM

Orienteering 55:22 [3] 7.96 km (6:57 / km)
shoes: Inov8 X-Talons 212s

Training on Guardamar south this time. Not as nice as the north with half the area being green shrubs. The map is perfect however and shows the ways through the green however at points I couldn't concentrate enough and got stuck in a large patch for about 5 minutes which didn't help my enjoyment.

Running warm up/down 44 [2] 0.13 km (5:38 / km)
shoes: Inov8 X-Talons 212s

Warm down. Lol.

6 PM

Running 1:06:39 [3] 13.62 km (4:54 / km)
shoes: Inov8 X-Talons 212s

Ran home from training. Got a bit lost trying to find my way over the marina thingy. Nice enough run though.

Thursday Feb 23, 2017 #

11 AM

Running warm up/down 17:13 [2] 3.12 km (5:31 / km)
shoes: Asics trainers

Up.

Orienteering 22:08 [3] 4.12 km (5:22 / km)
shoes: Asics trainers

Sprint training. Feeling very very tired.

Running warm up/down 9:12 [2] 1.67 km (5:31 / km)
shoes: Asics trainers

Down.

3 PM

Running warm up/down 11:15 [2] 2.02 km (5:34 / km)
shoes: Inov8 X-Talons 212s

Up.

Orienteering 36:51 [4] 6.86 km (5:22 / km)
shoes: Inov8 X-Talons 212s

1st leg relay training. I.e Mass start trains. In a really nice bit of forest that was different to the dunes. Needed to trust your compass a lot which I didn't on the first loop. Got better navigationally but died pretty quickly and was getting dropped fairly hard.

Running warm up/down 7:59 [2] 1.45 km (5:30 / km)
shoes: Inov8 X-Talons 212s

Cut it 2 loops short and jogged back with the Fell.

Wednesday Feb 22, 2017 #

11 AM

Running warm up/down 2:33 [2] 0.51 km (5:00 / km)
shoes: Inov8 X-Talons 212s

Up.

Orienteering long 1:52:55 [3] 17.98 km (6:17 / km)
shoes: Inov8 X-Talons 212s

100 controls, 16km course on Guardamar (again.) Bonked hard midway but picked up a bit towards the end. Plenty of mistakes but nothing more than about a minute. Quite epic.

Running warm up/down 3:28 [2] 0.65 km (5:20 / km)
shoes: Inov8 X-Talons 212s

Down.

9 PM

Running 54:22 [3] 10.84 km (5:01 / km)
shoes: Asics trainers

Nice cruise down to the beach, around the town, a bit in the forest and then around Las Marina.

Tuesday Feb 21, 2017 #

11 AM

Running warm up/down 10:31 [2] 1.86 km (5:39 / km)
shoes: Inov8 X-Talons 212s

Accom out to the start. Decided to go down the path which was actually a line of sand. Nearly got lost finding it.

C • 100km 5

Orienteering 1:19:23 [3] 11.49 km (6:55 / km)
shoes: Inov8 X-Talons 212s

10.9km star course on Guardamar south. 4 loops that all came back to the start. Just ran them all consecutively. 1 monumental miss when I stopped to early thinking I'd found 9 and then thought I'd found 10 as well only when I was exiting that one I realised that I hadn't been to 9. Started to almost do a talk o with myself in my head and actually worked really well and nearly no misses afterwards. Only misses when I lost concentration doing that and reverted to my normal technique of seeing a feature and then looking at the map to work out what it was. Dying a bit at the end with a lack of water. So sunny today.

Running warm up/down 12:25 [2] 2.25 km (5:31 / km)
shoes: Inov8 X-Talons 212s

Ran back through the terrain as it was faster than the 'path'.

5 PM

Running warm up/down 4:12 [2] 0.85 km (4:56 / km)
shoes: Inov8 X-Talons 212s

Up.

Orienteering 47:59 [3] 7.97 km (6:01 / km)
shoes: Inov8 X-Talons 212s

Got this year's maps now. Another middle around Guardamar. Took this one a bit harder and after the first 3 I got into it and everything started to flow better. 1 other miss where I stopped a ridge too early and turn round to relocate.

Running warm up/down 8:06 [2] 1.55 km (5:14 / km)
shoes: Inov8 X-Talons 212s

Extended warm down.

Monday Feb 20, 2017 #

Running warm up/down 6:56 [2] 1.35 km (5:08 / km)
shoes: Inov8 X-Talons 212s

Up and down between the area and the accommodation.

Orienteering 45:05 [3] 7.44 km (6:04 / km)
shoes: Inov8 X-Talons 212s

Cruise around a middle course from last year's map package. Our maps haven't turned up yet so borrowed some left over ones from last year. The forest is so so nice. Pretty clean except for one control where I stopped too early and with no flags ran off and hen realised I was in the wrong place so went back and found the actual control. Also in retrospect I never made it to 24. Did think it looked a bit funny and how 25 arrived super fast.

Sunday Feb 19, 2017 #

11 AM

Running warm up/down 8:40 [2] 1.6 km (5:25 / km)
shoes: Inov8 X-Talons 212s

Up.

Orienteering race 17:56 [4] 3.79 km (4:44 / km)
shoes: Inov8 X-Talons 212s

Part 1. A weird sprint with most of it being in a forest. So runnable to the point that running as straight as you could was best on 70% of the legs. Bananad a few which probably lost me half a minute.

1 PM

Running warm up/down 14:20 [2] 2.65 km (5:25 / km)
shoes: Inov8 X-Talons 212s

Up and down.

Orienteering race 15:42 [4] 3.77 km (4:10 / km)
shoes: Inov8 X-Talons 212s

Part 2. Mostly urban this time with a little bit in a quarry. Good run but not too hard as it was just straight as possible on all of them again and just don't get confused as to which alley you're in. Running 30 seconds slower than the fastest guys.

Saturday Feb 18, 2017 #

Event: Scottish Night Championships / Sprint Championships and SOUL and UKUL

1 PM

Orienteering 42:06 [3] 6.12 km (6:53 / km)
shoes: Inov8 X-Talons 212s

On my favourite moor in the world, Moor of Alvie. Slow round a great course planned by Trim.

7 PM

Running warm up/down 20:00 [2] 3.56 km (5:37 / km)
shoes: Inov8 X-Talons 212s

Up and down.

Orienteering race 1:10:37 [4] 8.96 km (7:53 / km)
shoes: Inov8 X-Talons 212s

Awful. Was going okay ish until 10 and then completely blew 6 minutes on 11 and then my head was never in it and proceeded to lose large amounts of time and just get angry at things such as the unnecessary need to put controls in the grotty open bit when there was plenty of runnable woodlands to put more controls in.

'Times between controls'... - http://www.moravianorienteering.org/sites/default/...

Friday Feb 17, 2017 #

Running 33:18 [3] 7.29 km (4:34 / km)
shoes: Asics trainers

Round the seat with Jack. Dreaming of Spain next week.

Thursday Feb 16, 2017 #

Running warm up/down 9:44 [2] 1.9 km (5:07 / km)
shoes: Inov8 X-Talons 212s

Up out to Craigmillar

Orienteering 35:24 [3] 5.98 km (5:55 / km)
shoes: Inov8 X-Talons 212s

FWTN on Craigmillar as planned by Felly. Pretty enjoyable course. Bashed my knee on a rock and it's now a bit sore. Never really running too hard for whatever reason. Some enjoyable chat afterwards talking about Klara's prank on Ali on Tuesday.

Running warm up/down 17:13 [2] 3.01 km (5:43 / km)
shoes: Inov8 X-Talons 212s

Down collecting a few controls and then home.

Wednesday Feb 15, 2017 #

Running long 1:28:41 [3] 16.78 km (5:17 / km)
shoes: Inov8 X-Talons 212s

Long on B&B with Tim and Ali after we left rather late to meet everyone else.

Tuesday Feb 14, 2017 #

Running 23:12 [3] 5.05 km (4:36 / km)
shoes: Asics trainers

Found a naughty loop around the meadows that is pretty much perfectly 5k. Very nice.

C • 5k 2

Monday Feb 13, 2017 #

Running 27:46 [3] 5.44 km (5:06 / km)
shoes: Asics trainers

Left it very late. No arguments can be had over this one as I was staring at my watch and I 100% had run for 25 minutes and 4 seconds as the clock went midnight. Round the meadows anyway.

Sunday Feb 12, 2017 #

Running warm up/down 20:38 [2] 4.1 km (5:02 / km)
shoes: Inov8 X-Talons 212s

Up.

Running race 13:30 [4] 2.3 km (5:52 / km)
shoes: Inov8 X-Talons 212s

Over the Hill race with Jack. After he ran a solid road leg, I set out in the lead by 20 seconds or so. Made it to the top in the lead by about 5 seconds and then got taken at the start of the descent by a HBT guy. Was 2 meters behind him the whole way down but couldn't quite get him, finishing in 2nd, 1 second down.

Running warm up/down 18:00 [2] 3.0 km (6:00 / km)
shoes: Inov8 X-Talons 212s

Watch died midway through the race so a rough guess. Down through the bog anyway.

Saturday Feb 11, 2017 #

Running 25:18 [3] 5.27 km (4:48 / km)
shoes: Asics trainers

Late at night around Roslin.

Friday Feb 10, 2017 #

Running 36:44 [3] 7.75 km (4:44 / km)
shoes: Asics trainers

Standard loop of the seat with The Skunk. Very nice. First time I've worn 3 layers this year I think however it was unnecessary as I was over heating.

Thursday Feb 9, 2017 #

Running warm up/down 16:00 [3] 3.26 km (4:54 / km)
shoes: Asics trainers

Up to DVC and back from Pleasance

Orienteering 17:30 [3] 3.44 km (5:05 / km)
shoes: Asics trainers

Compass bearing exersice from tree to tree on the meadows. Had to use Callum's left handed one upside down in my right hand as my compass is out for repair. Went okay.

Orienteering 19:26 [4] 4.27 km (4:33 / km)
shoes: Asics trainers

Sprint course around central and then the mile. Good course with some good routes. Tried to take some different routes to everyone else but some didn't pay off. Pretty sure I did actually go to all the control sites though ;)

Wednesday Feb 8, 2017 #

Running 59:25 [3] 11.13 km (5:20 / km)
shoes: Inov8 X-Talons 212s

EUOC long run with a few guests. Made a return to MFD and sort of went for a good time but just as I was hitting the steep bit after the road my legs completely went and had nothing. Definitely room to improve. Did 6:32 which I was actually quite surprised about.

Tuesday Feb 7, 2017 #

Running 25:28 [3] 5.19 km (4:54 / km)
shoes: Asics trainers

Went to DVC and did the warm up with the guys doing intervals and then headed home which was just right. Pretty grim weather and was slipping all over the place in my flats.

Monday Feb 6, 2017 #

Running 28:47 [3] 6.46 km (4:27 / km)
shoes: Asics trainers

Cruise round the meadows with Alex, Bash and Andy.

Sunday Feb 5, 2017 #

11 AM

Running warm up/down 19:15 [3] 3.59 km (5:22 / km)
shoes: Asics trainers

Up and down.

Orienteering 19:05 [4] 4.55 km (4:12 / km)
shoes: Asics trainers

ESOC sprint part 1. Average race. Ran down a dead end and missed a route where a north line went through the gap and so ran round. Quality area though. Chasing sprint should be good fun.

Results - http://obasen.orientering.se/winsplits/online/en/d...

Routegadget - http://www.esoc.routegadget.co.uk/rg2/#62&cour...

2 PM

Running warm up/down 18:30 [2] 3.11 km (5:57 / km)
shoes: Asics trainers

Up and down.

Running race 14:12 [4] 3.37 km (4:13 / km)
shoes: Asics trainers

ESOC sprint part 2. Chasing start. This wasn't orienteering at all. With most of the course being running from tree to tree in an open grassy field it was just follow the guy in front (in my case Ali) and run. I'm not even exaggerating when I say I looked at my map about twice the whole course. Got caught by Felly so dropped a place which was a bit depressing. Sort of fun anyway.

Resuits - http://obasen.orientering.se/winsplits/online/en/d...

Routegadget - http://www.esoc.routegadget.co.uk/rg2/#63&cour...

Overall - http://www.esoc.org.uk/results-files/2017/0205_Spr...

Saturday Feb 4, 2017 #

Running 21:42 [4] 5.14 km (4:13 / km)
shoes: Asics trainers

Fast around Inch park. Just about managed to fit a 5km loop in by running around all the edges.

Friday Feb 3, 2017 #

Running 48:16 [3] 10.86 km (4:27 / km)
shoes: Asics trainers

Nice and quick around the meadows with Tim and Ewan. Nearly getting dropped towards the end.

Thursday Feb 2, 2017 #

Running warm up/down 20:39 [3] 4.02 km (5:08 / km)
shoes: Asics trainers

Out to Liberton and then back.

Orienteering 27:47 [4] 6.5 km (4:16 / km)
shoes: Asics trainers

FWTN around Liberton. Started my watch a little bit late oops. Good run although I went through a whole in a huge uncrossable 'fence' that was a hedge thinking if was the hole on the map further down. Good run otherwise. Felt pretty good running wise actually.

Wednesday Feb 1, 2017 #

Running 55:33 [3] 10.0 km (5:33 / km)
shoes: Inov8 X-Talons 212s

EUOC long run on the seat. Made my return to Purko's very nicely.

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