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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lulu

In the 31 days ending Dec 31, 2020:

activity # timemileskm+m
  Running22 21:21:10 129.24(9:55) 207.99(6:10) 3205
  Cycling3 3:14:26 34.22 55.07 650
  Orienteering3 2:50:09 13.01(13:05) 20.94(8:08) 585
  Strength and Conditioning4 2:30:00
  Total30 29:55:45 176.47 284.0 4440
  [1-5]30 29:53:20

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Thursday Dec 31, 2020 #

11 AM

Running warm up/down 19:40 intensity: (6:01 @1) + (8:45 @2) + (4:54 @3) 2.93 km (6:42 / km) +10m 6:35 / km
ahr:150 max:172 shoes: Saucony Peregrine ISO

Up round Royd Moor res with mum.

Running intervals 30:50 intensity: (12 @1) + (16 @2) + (4:23 @3) + (25:21 @4) + (38 @5) 6.02 km (5:07 / km) +25m 5:01 / km
ahr:185 max:193 shoes: Saucony Peregrine ISO

8,6,4,2,1 (all 2) on the skating rink that is the path round Scout Dike reservoir. Paces were okay given the conditions and havent done in a sesh in a while. Nice loop for it really, bar all the people and the steps that I didn't realise were there...

Running warm up/down 8:52 intensity: (23 @2) + (7:21 @3) + (1:08 @4) 1.34 km (6:37 / km) +45m 5:40 / km
ahr:180 max:185 shoes: Saucony Peregrine ISO

Down. Needing to be back within the hour so a bit short.

Wednesday Dec 30, 2020 #

3 PM

Running 23:04 intensity: (7:21 @1) + (14:49 @2) + (54 @3) 3.52 km (6:34 / km) +65m 6:00 / km
ahr:149 max:167 shoes: Saucony Freedom ISO 2

Round the block with mum. No motivation so this is all I could be bothered with. Celebrating being in tier 3 for a bit longer.

Tuesday Dec 29, 2020 #

12 PM

Running 2:08:30 intensity: (22:55 @1) + (1:08:11 @2) + (31:39 @3) + (5:45 @4) 15.18 km (8:28 / km) +450m 7:22 / km
ahr:159 max:184 shoes: Saucony Peregrine ISO

Snowy Black Hill with mum. Didn't head across to Holme Moss but came back down the same way and turned off down to Issues Road and back via Digley. Mostly running but a fair amount of walking up the hill once on the Pennine Way. Just enjoying being out in the snow!!

Monday Dec 28, 2020 #

7 PM

Running 28:18 intensity: (8 @1) + (5:26 @2) + (20:43 @3) + (2:01 @4) 5.15 km (5:29 / km) +120m 4:55 / km
ahr:172 max:184 shoes: Saucony Freedom ISO 2

Up the road via Digley to Holme and then retraced my steps back down so I wouldnt be worrying about decking it on any ice.

Saturday Dec 26, 2020 #

1 PM

Running 1:14:55 intensity: (28:50 @1) + (40:33 @2) + (5:32 @3) 10.82 km (6:56 / km) +240m 6:14 / km
ahr:149 max:175 shoes: Saucony Peregrine ISO

Home from Marsden up Wessenden with mum after a family walk. Loving finally seeing a lower HR on an easy jog.

Friday Dec 25, 2020 #

10 AM

Cycling 1:48:02 intensity: (21:17 @1) + (32:09 @2) + (48:53 @3) + (5:43 @4) 39.16 km (21.7 kph) +580m
ahr:160 max:182

Town, Marsden, Meltham loop with dad. Pretty leisurely ride, and especially so when we hit icy roads coming back over the hill to home. I am a big scaredy cat.

Thursday Dec 24, 2020 #

9 AM

Orienteering 1:17:01 intensity: (7:07 @1) + (23:19 @2) + (40:18 @3) + (6:17 @4) 8.24 km (9:21 / km) +275m 8:00 / km
ahr:164 max:183 shoes: Saucony Peregrine ISO

Dads beer trail on the moors above Langsett. Gave mum a 10min headstart, caught her up on the way to #2 so walked with her up the hill to #2, then got ahead of her on the way to #3 but decided I might as well wait for her so we could go find the bevs at the finish together (only 3 controls). Lots of fun!!

Wednesday Dec 23, 2020 #

4 PM

Running 48:20 intensity: (7:33 @2) + (20:03 @3) + (20:44 @4) 8.89 km (5:26 / km) +215m 4:51 / km
ahr:178 max:192 shoes: Saucony Freedom ISO 2

Acre lane and Ramsden Road loop in the pouring rain. Easy pace up the hill then put in some effort back home, mainly bc I was so wet and cold. Think my head got too cold as my eyes went super blurry and I was struggling to keep them open and I felt weirdly spaced out and separated from my body... Rather dizzy by the time I got home, oops.

Tuesday Dec 22, 2020 #

2 PM

Running 1:16:41 intensity: (12:14 @1) + (19:33 @2) + (35:47 @3) + (9:07 @4) 11.71 km (6:33 / km) +145m 6:10 / km
ahr:163 max:185 shoes: Saucony Peregrine ISO

Wiggling round many paths in Newmillerdam with Evie. Trying to keep ourselves entertained since the mother's decided to do a long run.... Legs feeling pretty tired post early morning to go Xmas dinner shopping.

Monday Dec 21, 2020 #

3 PM

Running 48:37 intensity: (14:08 @1) + (25:18 @2) + (8:51 @3) + (20 @4) 6.51 km (7:28 / km) +200m 6:28 / km
ahr:154 max:178 shoes: Saucony Peregrine ISO

Walk/jog with mum round Underhill loop.

Sunday Dec 20, 2020 #

10 AM

Running 18:44 intensity: (3:44 @1) + (15:00 @2) 3.16 km (5:56 / km) +40m 5:35 / km
ahr:118 max:136 shoes: VJ Falcon

Orienteering 44:29 intensity: (7:46 @2) + (18:38 @3) + (18:05 @4) 6.67 km (6:40 / km) +145m 6:01 / km
ahr:133 max:186 shoes: VJ Falcon

SYO Ecclesall Woods event. Rather slidey but so much fun just to be oing! Nice case of out to the path and bomb it round to avoid the brambles.

Saturday Dec 19, 2020 #

Note
(rest day)

Home time.

Friday Dec 18, 2020 #

5 PM

Running 43:00 intensity: (1:47 @1) + (10:21 @2) + (20:34 @3) + (10:18 @4) 7.78 km (5:32 / km) +115m 5:09 / km
ahr:170 max:201 shoes: Saucony Freedom ISO 2

Toastyyyy evening gander with baej up Calton and along George street to look at all the pretty lights! Last run in edi for a while :'(

Thursday Dec 17, 2020 #

10 AM

Running 29:38 intensity: (3:18 @1) + (20:57 @2) + (5:23 @3) 5.29 km (5:36 / km) +10m 5:33 / km
ahr:156 max:177 shoes: Saucony Freedom ISO 2

Pre-exam Meadows wigwags with freyfrey again hehe can't get enough twinnie chat !!

Wednesday Dec 16, 2020 #

3 PM

Running 1:21:36 intensity: (2:38 @1) + (36:27 @2) + (40:52 @3) + (1:39 @4) 13.28 km (6:09 / km) +180m 5:45 / km
ahr:167 max:188 shoes: Saucony Freedom ISO 2

Craiglockhart mud slide with freyfrey <3

Tuesday Dec 15, 2020 #

4 PM

Running warm up/down 22:11 intensity: (2:15 @1) + (9:42 @2) + (8:55 @3) + (1:19 @4) 3.63 km (6:06 / km)
ahr:161 max:186 shoes: Saucony Freedom ISO 2

Up +drills and strides on a not too slippy bit of grass.

Running intervals 29:03 intensity: (13 @1) + (12 @2) + (6:00 @3) + (6:59 @4) + (15:39 @5) 6.38 km (4:33 / km)
ahr:185 max:204 shoes: Saucony Freedom ISO 2

6x4(1) solo meadows grind, making the most of a nice session location before going home to nothing nice... Enjoyed the faster shorter reps for once, and not constantly slipping backwards was also pretty decent. Inital plan was to hit 5k pace (4:20s) but felt pretty good so was going a bit faster. Last one the fast one too which was lovely and satisfying.

4:15, 18, 17, 21, 19, 12.

Running warm up/down 19:54 intensity: (49 @1) + (11:07 @2) + (7:58 @3) 3.35 km (5:56 / km) +10m 5:51 / km
ahr:177 max:197 shoes: Saucony Freedom ISO 2

Down w/Frey and Kora after bumping into them on their jog.

Monday Dec 14, 2020 #

4 PM

Running 30:37 intensity: (1:41 @1) + (20:29 @2) + (8:27 @3) 5.37 km (5:42 / km) +35m 5:31 / km
ahr:161 max:174 shoes: Saucony Freedom ISO 2

Easy meadows. Knee ~0.5 to start then eased off, with some aching returning afterwards.
5 PM

Strength and Conditioning 30:00 [1]

Mobility and core. No legs again to keep any strain off the knee. Rolled the life outta my ITs/quads after as realised they're super tight. Maybe the source of my knee pains....?

Sunday Dec 13, 2020 #

9 AM

Running long 1:40:45 intensity: (2:03 @1) + (17:18 @2) + (1:10:35 @3) + (9:40 @4) + (1:09 @5) 16.67 km (6:03 / km) +305m 5:32 / km
ahr:170 max:192 shoes: Saucony Peregrine ISO

Braids the wrong way round with some gals + Neil. Running on a single banana as I wanted more sleep, so lasted about 10k before my energy ran out. Knee 0.5/10 on the descent off braids and then most of the way home from there.

Saturday Dec 12, 2020 #

10 AM

Running 39:47 intensity: (53 @1) + (5:45 @2) + (10:33 @3) + (18:48 @4) + (3:48 @5) 8.11 km (4:54 / km) +10m 4:52 / km
ahr:178 max:192 shoes: Saucony Freedom ISO 2

Steadyish out along the canal. Turned around at 4km and went a bit easier on the way back as I was getting a stitch, stomach was feeling a bit tight before heading out but dunno what caused it. HR pretty high but have been super stationary most of the week so not too suprising. Nothing from the knee.

Friday Dec 11, 2020 #

Note

First exam done yesterday was a long day... And not much motivation to run atm but knee still feels a bit sus so not bothered to chill out a bit for a couple weeks.

Wednesday Dec 9, 2020 #

1 PM

Running 1:14:56 intensity: (12:01 @1) + (13:33 @2) + (45:19 @3) + (4:02 @4) + (1 @5) 10.81 km (6:56 / km) +360m 5:56 / km
ahr:163 max:187 shoes: Saucony Peregrine ISO

Meadows lap to test the knee and basically no pain so continued on with the usual wednesday seat climbs. No problems and legs feeling pretty fresh. Knee a bit achy after so will still be careful with it.
6 PM

Strength and Conditioning 30:00 [1]

Tuesday Dec 8, 2020 #

Note
(rest day)

Got my turbo set up and thought about doing intervals on the bike instead of the mud bath that is KF, but could still feel knee so bailed after 5mins.

Monday Dec 7, 2020 #

Note
(rest day)

Knee still pretty sore. Been hobbling up and down the stairs but does seem to be better this evening than this morning so will probably try running on it tomorrow.
C • knee 1

Sunday Dec 6, 2020 #

11 AM

Running long 2:11:24 intensity: (2:45 @1) + (26:06 @2) + (1:31:02 @3) + (11:16 @4) + (15 @5) 20.74 km (6:20 / km) +395m 5:47 / km
ahr:168 max:191 shoes: Saucony Peregrine ISO

SLR Mortonhall trails with Evie. Lovely and chill. Went pretty quick but legs defo super tired by the end. Slight pain in my left knee at the start but then quickly disappeared, but now this evening it's quite sore on the stairs so need to keep an eye on that.

Saturday Dec 5, 2020 #

Cycling 30:00 [1]

To/from track.
1 PM

Running 8:17 intensity: (54 @1) + (7:23 @2) 1.55 km (5:20 / km) +15m 5:06 / km
ahr:148 max:158 shoes: Saucony Freedom ISO 2

Struggling to get out from under the shelter and into the hail...

Running race 21:40 intensity: (1:55 @3) + (7:27 @4) + (12:18 @5) 5.01 km (4:20 / km)
ahr:175 max:199 shoes: Nike Zoom Pegasus 37

5k TT on the track. V happy with a PB but know there's still more to give, just need to learn to make myself hurt a bit more! Would like to run one of these races with more than 4 people at some point.... Looking forward to the return of parkrun.

4:15, 4:24, 4:26, 4:25, 4:08

Friday Dec 4, 2020 #

6 PM

Strength and Conditioning 45:00 [1]

Thursday Dec 3, 2020 #

7 AM

Running 27:43 intensity: (1:59 @1) + (7:55 @2) + (17:07 @3) + (42 @4) 5.05 km (5:29 / km) +35m 5:18 / km
ahr:165 max:181 shoes: Saucony Freedom ISO 2

Morning snowy meadows :o
C • 7am 2
7 PM

Cycling 26:24 intensity: (2:25 @0) + (6:44 @1) + (12:02 @2) + (5:13 @3) 7.92 km (18.0 kph) +70m
ahr:150 max:177

Commute.

Orienteering 48:39 intensity: (26 @1) + (4:09 @2) + (27:53 @3) + (14:18 @4) + (1:53 @5) 6.03 km (8:04 / km) +165m 7:06 / km
ahr:175 max:205 shoes: VJ Falcon

Corstorphine FwtN. Trek to get there and bloody freezing but so worth it! Couldn't say no to the opportunity of some proper orienteering! Nice and speedy on the tracks and then sliding down all the slopes. Only a couple of minimal mistakes so happy with that. HAD SO MUCH FUN WOW I miss orienteering:(((

Cycling 30:00 [1] 8.0 km (16.0 kph)

And back, went much faster chatting to Mikey. Hands too cold to work my watch...

Wednesday Dec 2, 2020 #

3 PM

Running 54:44 intensity: (5:47 @1) + (19:09 @2) + (29:48 @3) 10.06 km (5:26 / km) +100m 5:11 / km
ahr:163 max:184 shoes: Saucony Freedom ISO 2

Morningside loop with Ro and Kora.
6 PM

Strength and Conditioning 45:00 [1]

Tuesday Dec 1, 2020 #

6 PM

Running warm up/down 18:57 intensity: (2:18 @1) + (15:07 @2) + (1:32 @3) 2.94 km (6:27 / km)
ahr:152 max:172 shoes: Saucony Peregrine ISO

Running intervals 28:02 intensity: (14 @1) + (4:03 @2) + (7:31 @3) + (14:20 @4) + (1:54 @5) 5.24 km (5:21 / km) +30m 5:12 / km
ahr:176 max:194 shoes: Saucony Peregrine ISO

3x8(2). Awful stomach and feeling super sick so got slower and slower and just crawled round and basically a jog to get it done. Easier before the weekend anyway so not fussed.

Running warm up/down 12:25 intensity: (3:20 @1) + (7:37 @2) + (1:28 @3) 1.49 km (8:20 / km) +50m 7:08 / km
ahr:153 max:177 shoes: Saucony Peregrine ISO

Ow

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