Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loobey

In the 30 days ending Jun 30, 2017:

activity	#	time	miles		km		+m
Running	19	10:20:22	73.44	(8:27)	118.19	(5:15)	866
Orienteering	14	6:15:55	40.49	(9:17)	65.17	(5:46)	867
Aqua Jogging	3	2:15:00
Cycling	3	2:10:00
Strength & Conditioning	4	1:05:00
Total	29	22:06:17	113.93		183.35		1733
[1-5]	29	21:56:43

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Friday Jun 30, 2017 #

Event: WOC 2017

1 PM

Running (Warm Up) 12:00 [2] 2.5 km (4:48 / km)
shoes: Mizuno Enigma

Orienteering race 12:48 [4] 3.0 km (4:16 / km) +40m 4:00 / km
shoes: Inov8 X-Talon Red

WOC Sprint Qual - Tartu
13th

Bad route choices in the beginning to 4 and 7, then completely lost where I was after coming down a steep bank on the way to 8. Panicked and started running before I'd worked out where I was and took a huge zigzag round a building. Lost 30secs. Luckily the last part was more normal building sprint and I ran well to move from 17th to 13th and qualify for the final.

Running (Warm Down) 10:00 [2] 2.0 km (5:00 / km)
shoes: Mizuno Enigma

Thursday Jun 29, 2017 #

4 PM

Running 27:52 [3] 5.5 km (5:04 / km)
shoes: Mizuno Enigma

Easy run along a lovely single track beside the river.
6x strides

Wednesday Jun 28, 2017 #

Note
(rest day)

Tuesday Jun 27, 2017 #

11 AM

Running 11:00 [2] 2.1 km (5:14 / km)
shoes: Mizuno Enigma

Both hips feeling quite tight.

Orienteering 10:00 [3] 2.4 km (4:10 / km)
shoes: Mizuno Enigma

Sprint training - Näituse
Some fast, some jogging.

Running 8:00 [2] 1.8 km (4:27 / km)
shoes: Mizuno Enigma

Incl. 4x strides + 2x up/down steep bank

2 PM

Note

30mins terrain walk - Kirikuküla

Monday Jun 26, 2017 #

12 PM

Running 11:00 [2] 2.2 km (5:00 / km)
shoes: Mizuno Enigma

Orienteering 22:52 [3] 4.6 km (4:58 / km)
shoes: Mizuno Enigma

Sprint training - Ülejõe
Jogged 9, 10, 15-20.
Race pace for 21-25
Jogged 26-30
Overspeed 1-4

Going okay. Had to shelter for a couple of minutes in a very heavy downpour.

Running 8:00 [2] 1.6 km (5:00 / km)
shoes: Mizuno Enigma

Sunday Jun 25, 2017 #

Note
(rest day)

Travelling to Estonia. Up at 4am, very tired.

Saturday Jun 24, 2017 #

12 PM

Running (Warm Up) 12:55 [2] 2.3 km (5:37 / km)
shoes: Mizuno Enigma

Orienteering 9:50 [4] 2.1 km (4:41 / km) +15m 4:31 / km
shoes: Mizuno Enigma

Sprintervals in Livingston with Tessa, Peter, Sminty, Carcas and Freddie.
First one went okay. Got a bit behind everyone through the hilly forest bit but was running fairly well.

Orienteering 7:05 [4] 1.67 km (4:14 / km) +5m 4:11 / km
shoes: Mizuno Enigma

Tessa and I had a headstart in this one. Legs just felt exhausted from the start. Took a long route to the 6th control and everyone got away. Crawling by the end.

Orienteering 6:25 [3] 1.34 km (4:47 / km) +10m 4:37 / km
shoes: Mizuno Enigma

Jogged around most of the 3rd sprinterval

Running (Warm Down) 7:50 [2] 1.4 km (5:36 / km)
shoes: Mizuno Enigma

Friday Jun 23, 2017 #

4 PM

Cycling (Spinning) 40:00 [2]

Thursday Jun 22, 2017 #

5 PM

Running (Warm Up) 12:32 [2] 2.63 km (4:46 / km) +12m 4:40 / km
shoes: Mizuno Enigma

Orienteering 8:34 [4] 2.0 km (4:17 / km) +5m 4:14 / km
shoes: Mizuno Enigma

Sprint training - Edinburgh South (hospital)

1st half (1-7, 10). Really hesitant in the first 3 controls as there were a lot of nice flower gardens not on the map that I didn't want to run through. Feeling really tired and navigation felt stressful.

Orienteering 12:38 [4] 2.86 km (4:25 / km) +10m 4:20 / km
shoes: Mizuno Enigma

2nd half (10-finish). More longer legs this time. Didn't see that the gate I wanted to run through to 12 had a wall across it so had to run a long way round. Was very annoyed after this and not really trying as hard as I should.

Running (Warm Down) 12:00 [2] 2.3 km (5:13 / km) +10m 5:06 / km
shoes: Mizuno Enigma

Wednesday Jun 21, 2017 #

5 PM

Aqua Jogging 45:00 [1]

Tuesday Jun 20, 2017 #

6 PM

Running (Warm Up) 16:44 [2] 3.5 km (4:47 / km)
shoes: Mizuno Enigma

Running intervals 32:09 5.2 km (6:11 / km)
shoes: Mizuno Enigma

TIR session at the track:
2km Tempo [2mins]
2x 1km [2mins]
6x 200m [90sec]

Timed it perfectly with Kirstin's session so that we could both do the 200s together. Really great having someone to chase.

7.48
3.37, 3.39
37, 36, 35, 36, 36, 35

Running (Warm Down) 18:06 [2] 3.24 km (5:35 / km) +60m 5:07 / km
shoes: Mizuno Enigma

Incuding 4x reps up and down a steep bank beside Haggis Knowe (~45secs).

Monday Jun 19, 2017 #

Note
(rest day)

Sunday Jun 18, 2017 #

5 PM

Running 54:44 [3] 10.3 km (5:19 / km) +140m 4:59 / km
shoes: Mizuno Enigma

Looping around Blackford in the trees to keep out of the sun. Stomach still feeling rough, especially on any uphills. Had to stop a couple of times just to make it to the top of Blackford.

Saturday Jun 17, 2017 #

4 PM

Running 11:52 [2] 2.0 km (5:56 / km) +100m 4:45 / km
shoes: Mizuno Enigma

Stomach not feeling great at all. Had to stop halfway up to the saddle cos I thought I was going to be sick. Hopefully its just cos it has been so hot today.

Orienteering 14:23 [2] 2.2 km (6:32 / km) +50m 5:52 / km
shoes: Mizuno Enigma

Ran very slowly #5 - #14 from Big Weekend 2016 on Whinny Hill.

Running 16:22 [2] 3.1 km (5:17 / km) +20m 5:07 / km
shoes: Mizuno Enigma

Sat down for a while to let my stomach settle and enjoy the sunshine. Then plodded back home round the road.

Friday Jun 16, 2017 #

5 PM

Cycling (Spinning) 45:00 [2]

Strength & Conditioning 20:00 [1]

Thursday Jun 15, 2017 #

7 PM

Running (Warm Up) 19:48 [2] 4.0 km (4:57 / km)
shoes: Mizuno Enigma

Orienteering 15:27 [4] 3.6 km (4:18 / km) +10m 4:14 / km
shoes: Mizuno Enigma

Linlithgow with Tess. Started about 1min in front so it made me push quite hard to try to finish before her. Navigating really well and felt good.

Running (Warm Down) 7:43 [2] 1.3 km (5:56 / km)
shoes: Mizuno Enigma

Wednesday Jun 14, 2017 #

Running (Warm Up) 10:54 [2] 2.2 km (4:57 / km)
shoes: Mizuno Enigma

Running race 18:33 [4] 5.0 km (3:43 / km)
shoes: Mizuno Enigma

Meadows 5km race. Absolutely roasting evening and I slowly died each lap. Quite hard to know my pace with no Garmin. Managed to catch a girl who started really fast towards the end of the second lap and stayed in front of her.

6 seconds slower than Cramond at the start of May. Not sure what to make of this...I feel like I have got a lot more training under my belt since then. But also felt a lot better in that race than today and course was faster/more people to run with.

1 mile - 5.44
2 miles - 11.45
3 miles - 17.50
5km - 18.33

Running (Warm Down) 21:58 [2] 3.6 km (6:06 / km) +25m 5:54 / km
shoes: Mizuno Enigma

Warm down with Tess including 4x up/down Grassmarket steps.

Tuesday Jun 13, 2017 #

5 PM

Running 46:00 [3] 8.5 km (5:25 / km) +110m 5:05 / km
shoes: Mizuno Enigma

Crags, KF, Queens Dr
6x strides
6x turnarounds/accelerations

Water inside my Garmin has finally caused it to die :'(

Monday Jun 12, 2017 #

5 PM

Strength & Conditioning 10:00 [1]
(rest day)

Sunday Jun 11, 2017 #

11 AM

Running (Warm Up) 6:45 [2] 1.1 km (6:08 / km) +50m 5:00 / km
shoes: Mizuno Enigma

Orienteering 31:00 4.7 km (6:36 / km) +100m 5:58 / km
shoes: Mizuno Enigma

Long legs course around Stirling Castle from the Sprint Scotland weekend. Split the course into 3 with 2mins rest in between each one. Nailed almost all of the route choices, only mistake was on 7 when I didn't see the wall at the end of the leg so had to change my route partway along. Feeling strong on the hills.

Orienteering 17:00 [4] 3.7 km (4:36 / km) +10m 4:32 / km
shoes: Mizuno Enigma

Stirling City Centre course from Sprint Scotland. Started pouring down just as I started so the first 4 controls were quite hard trying to read a soggy map and stay upright on the slippery cobbles and steps. The main part in town with the underpasses was pretty tricky, definitely missed 2 routes.

Running (Warm Down) 11:30 [2] 2.2 km (5:14 / km) +15m 5:03 / km
shoes: Mizuno Enigma

Saturday Jun 10, 2017 #

3 PM

Orienteering 46:13 [3] 5.41 km (8:32 / km) +97m 7:50 / km
shoes: VJ Bolds - Yellow

Gallamuir
Very odd map. Some lovely bits through forested farmland with scary baby goats, then other times was wading through chest high ferns. One very bad patch of nettles to 4 had me thinking of bailing but managed to get around it eventually.
Didn't navigate very well at all. Got to the general area then was just looking around all the green thickets searching for the control flag.

5 PM

Orienteering 40:45 [3] 5.07 km (8:02 / km) +165m 6:54 / km
shoes: VJ Bolds - Yellow

Re-ran an FVO night course at Polmaise from last year but skipped from 1 to 5. Going better than the other course but still very slow and hesitant. Still couldn't find 19, even in the daylight!

Friday Jun 9, 2017 #

5 PM

Aqua Jogging 45:00 [1]

Thursday Jun 8, 2017 #

5 PM

Running (Warm Up) 13:37 [2] 2.19 km (6:13 / km) +102m 5:02 / km
shoes: Mizuno Enigma

Orienteering 31:44 4.21 km (7:33 / km) +127m 6:33 / km
shoes: VJ Bolds - Yellow

4x ~1km courses on Whinny Hill, all ending with a hill climb.

Jonny shadowed me round these. Mostly pretty good, hit the wall on the last hill climb. Arthurs Seat was completely under fog which made it slightly trickier and felt like we had the whole seat to ourselves. Super fun!

Running (Warm Down) 12:57 [2] 2.23 km (5:48 / km) +38m 5:20 / km
shoes: Mizuno Enigma

Wednesday Jun 7, 2017 #

5 PM

Cycling (Spinning) 45:00 [2]

Strength & Conditioning 15:00 [1]

Tuesday Jun 6, 2017 #

5 PM

Running (Warm Up) 13:51 [2] 2.75 km (5:03 / km) +3m 5:01 / km
shoes: Mizuno Enigma

Running intervals 31:44 6.49 km (4:53 / km) +1m 4:53 / km
shoes: Mizuno Enigma

Saughton track with Tessa and Kirstin (for a bit)

Absolutely tipping it down but was actually quite fun once we got going.
Ran the first 3km with the others then switched to 400s. Felt a lot more comfortable than last week and my lap pacing was better too.

1km [1.30mins]
5x 200m (20s, 15, 10, 5) [1.30mins]
1km [3mins]
6x 400m [60sec]

3.36
41, 39, 39, 40, 41
3.36
80, 80, 80, 80, 81, 81

Running (Warm Down) 15:56 [2] 2.93 km (5:27 / km) +17m 5:17 / km
shoes: Mizuno Enigma

Monday Jun 5, 2017 #

3 PM

Aqua Jogging 45:00 [1]

Sunday Jun 4, 2017 #

10 AM

Running (Warm Up) 15:24 [2] 3.03 km (5:05 / km) +31m 4:50 / km
shoes: Mizuno Enigma

Orienteering 18:02 [4] 3.28 km (5:30 / km) +13m 5:24 / km
shoes: VJ Bolds - Yellow

Mass start gaffled course - Braco
Really struggling physically again today. Dropped instantly by Fanni at the start. Foot didn't like the rough ground either.

Running (Warm Down) 6:17 [2] 1.09 km (5:45 / km) +4m 5:38 / km
shoes: Mizuno Enigma

2 PM

Running (Warm Up) 11:33 [2] 2.19 km (5:16 / km) +24m 5:00 / km
shoes: Mizuno Enigma

Orienteering 31:34 5.96 km (5:18 / km) +105m 4:52 / km
shoes: Mizuno Enigma

Mass Start Sprintervals - Stirling Uni
5 sprintervals with lots of additional fake walls. Again very slow, getting dropped basically from the start every time. Took many terrible route choices and just generally not having a great time.

Running (Warm Down) 6:02 [2] 1.05 km (5:43 / km) +24m 5:08 / km
shoes: Mizuno Enigma

Saturday Jun 3, 2017 #

10 AM

Running (Warm Up) 16:03 [2] 2.97 km (5:24 / km) +43m 5:02 / km
shoes: Mizuno Enigma

Orienteering 24:49 3.82 km (6:29 / km) +89m 5:49 / km
shoes: Mizuno Enigma

Sprintervals - Hallglen East

Tried to push hard for the first 2, jogged the 3rd then attempted to do the 4th but was feeling absolutely rubbish physically so gave up.
Kept losing my place on the map with all the turns and steps. Really suffered on any hills.

Orienteering 14:46 [4] 3.24 km (4:33 / km) +16m 4:27 / km
shoes: Mizuno Enigma

Mass start sprint relay - Hallglen East

Lost a load of time to Fanni trying to get through a load of stinging nettles to the 2nd control. Terrible route to 4 then was on my own once the boys came flying past. Again feeling rubbish physically.

Running (Warm Down) 12:56 [2] 2.37 km (5:28 / km) +35m 5:05 / km
shoes: Mizuno Enigma

Friday Jun 2, 2017 #

7 PM

Running 37:45 [2] 7.32 km (5:10 / km) +2m 5:09 / km
shoes: Mizuno Enigma

Run + strides around Victoria Park (Glasgow) before watching the boys doing 3000m.

Thursday Jun 1, 2017 #

5 PM

Strength & Conditioning 20:00 [1]
(rest day)

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