Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loobey

In the 30 days ending Nov 30, 2019:

activity # timemileskm+m
  Running20 9:15:58 64.1(8:40) 103.17(5:23) 1444
  Cycling5 8:14:11 96.52(5:07) 155.33(3:11) 1735
  Orienteering11 6:19:23 37.95(10:00) 61.08(6:13) 2055
  Strength & Conditioning4 3:10:00
  Walking1 1:12:50 2.83(25:44) 4.56(15:59) 421
  Total31 28:12:22 201.41 324.13 5656
  [1-5]29 26:20:59

«»
3:17
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSa

Saturday Nov 30, 2019 #

10 AM

Running (Warm Up) 12:12 intensity: (12 @0) + (25 @1) + (2:56 @2) + (8:39 @3) 2.11 km (5:47 / km) +21m 5:31 / km
ahr:139 max:156 shoes: VJ Bolds - Pink

Orienteering race 40:26 intensity: (26 @1) + (3:33 @2) + (6:00 @3) + (24:31 @4) + (5:56 @5) 5.67 km (7:08 / km) +211m 6:01 / km
ahr:165 max:185 shoes: VJ Bolds - Pink

Mallards Pike

Pretty fun area with some lovely patches of forest and many, many tiny ditches. Was mostly running okay except for some bigger time losses at 9 and 10. Caught up to John Embrey at 4 and managed to sneak away from him going to 6. But then he caught me again at 10 after my mistakes which was annoying. Burnt him off on the track to 11 though as I was finally out of the slippery mud and could run fast again!
Just seemed to be leaking time from not being aggressive enough through the terrain and a bit hesitant picking out the ditches. About 45secs down on Sarah Rollins.

Running (Warm Down) 10:20 intensity: (12 @1) + (2:26 @2) + (7:42 @3) 1.82 km (5:40 / km) +7m 5:34 / km
ahr:141 max:155 shoes: Mizuno Wave Inspire 14

6 PM

Running (Warm Up) 8:52 intensity: (6 @1) + (1:47 @2) + (6:59 @3) 1.77 km (5:00 / km) +3m 4:58 / km
ahr:141 max:150 shoes: VJ Bolds - Pink

Orienteering race 47:10 intensity: (20 @1) + (59 @2) + (6:24 @3) + (36:14 @4) + (3:13 @5) 8.25 km (5:43 / km) +160m 5:13 / km
ahr:168 max:184 shoes: VJ Bolds - Pink

Southern Night Champs - Caerwent

This was an awesome area for night orienteering! An old army ammunition storage facility with loads of bunkers, earth banks and roads with grazed grass in between meaning it was super fast. First 5 controls were like a sprint course then we headed up into the very brambly horrible forest for 4 controls. Had to cross a ruined fence on the way to 6 which was very high and un-ruined at the place I tried to cross it, so ended up ripping my new tights :( Took it cautiously through here as I knew lots of time could be lost on the forest controls.
Back in the fun stuff for the rest of the course. Starting to tire quite a lot at this point and made a few silly decisions. Mainly on 15 where I lost count of how many buildings I'd been past so tried to cut into the green forest instead of the white.

Friday Nov 29, 2019 #

Note
(rest day)

Thursday Nov 28, 2019 #

3 PM

Running 32:39 intensity: (14 @1) + (1:40 @2) + (29:07 @3) + (1:38 @4) 6.86 km (4:46 / km) +56m 4:34 / km
ahr:148 max:169 shoes: Mizuno Wave Inspire 14

Quick blast around the village.

Was planning on cycling but discovered a 1cm long spike in my tyre which took quite a while to change. So went bouldering and running instead.

Wednesday Nov 27, 2019 #

3 PM

Running 44:27 intensity: (14 @0) + (35 @1) + (15:55 @2) + (27:43 @3) 7.48 km (5:57 / km) +300m 4:57 / km
ahr:140 max:161 shoes: VJ XTRM

On the Downs with Jonny from Fulking. Feeling very tired and bloated.

Tuesday Nov 26, 2019 #

7 PM

Running (Warm Up) 11:40 intensity: (12 @0) + (6 @1) + (2:44 @2) + (8:38 @3) 2.31 km (5:03 / km) +26m 4:47 / km
ahr:139 max:151 shoes: Mizuno Wave Inspire 14

Orienteering 32:09 intensity: (22 @0) + (50 @1) + (11:02 @2) + (18:26 @3) + (1:29 @4) 3.85 km (8:21 / km) +221m 6:30 / km
ahr:142 max:170 shoes: VJ Bolds - Pink

Pairs relay with Jonny at The Hawth.

Had to place a flag at A then pick up Jonny's flag at B and carry on to the next A control (×12). Fun for the first 7 controls then went into the really green and brambly part and couldn't tell which depressions were mapped, couldnt find the tiny tracks and got in a grump!

Running (Warm Down) 12:32 intensity: (1:15 @2) + (11:17 @3) 2.33 km (5:22 / km) +11m 5:15 / km
ahr:145 max:155 shoes: VJ Bolds - Pink

Getting some proper running in.

Monday Nov 25, 2019 #

3 PM

Strength & Conditioning 1:00:00 [1]

Sunday Nov 24, 2019 #

11 AM

Running (Warm Up) 12:35 intensity: (4 @0) + (5 @1) + (5:13 @2) + (7:13 @3) 2.04 km (6:10 / km) +47m 5:32 / km
ahr:138 max:151 shoes: VJ Bolds - Pink

Orienteering 1:06:27 intensity: (14 @0) + (51 @1) + (3:49 @2) + (8:00 @3) + (41:18 @4) + (12:15 @5) 10.96 km (6:04 / km) +366m 5:12 / km
ahr:167 max:186 shoes: VJ Bolds - Pink

SE Long Champs - Hankley Common

This was fun. Nice patches of forest that reminded me of Australian spur/gully as well as some sandy pine forest like NZ. Then some utter grot which put me right back in England again!
Course was pretty easy with lots of running on paths and ducking in to get controls. Still the odd pit/erosion gully that required a bit of meerkating for though.

Running (WD) 8:11 intensity: (31 @2) + (7:40 @3) 1.3 km (6:18 / km) +12m 6:01 / km
ahr:139 max:143 shoes: Mizuno Wave Inspire 14

Saturday Nov 23, 2019 #

9 AM

Cycling 3:17:48 intensity: (50 @0) + (19:44 @1) + (1:53:14 @2) + (1:04:00 @3) 58.49 km (3:23 / km) +846m 3:09 / km
ahr:131 max:162

Big adventure in the misty rain. Along the Downs to Lewes, down to the coast, along the Undercliff Walkway then back up and over through Stanmer and Ditchling Beacon. A nice mix of road, tracks, hills, fun grassy descents and coastal cliffs.

Friday Nov 22, 2019 #

3 PM

Running 34:18 intensity: (8 @1) + (3:43 @2) + (30:23 @3) + (4 @4) 6.6 km (5:12 / km) +75m 4:55 / km
ahr:144 max:165 shoes: Mizuno Wave Inspire 14

Easy village loop exploring some new paths.
Stomach still feeling pretty sick so perhaps wasn't just car sickness yesterday.

Thursday Nov 21, 2019 #

4 PM

Strength & Conditioning 30:00 [1]

AB&T
7 PM

Orienteering 56:20 intensity: (11 @0) + (5 @1) + (1:01 @2) + (20:08 @3) + (25:38 @4) + (9:17 @5) 7.98 km (7:04 / km) +447m 5:31 / km
ahr:165 max:184 shoes: VJ Bolds - Pink

Kent Night Cup - Scotney Castle

One of my rare ventures into night orienteering for the year. Can't say it was a pleasant experience. Got really car sick and ended up throwing up on the way there and back so was feeling pretty grim running. Then was struggling with the headlamp as it couldn't be adjusted towards my feet, so ended up running with it halfway down my nose in order to tilt it. Chose a poor route and ended up spending far too long bashing through green forest trying to find tiny pits. Had to abandon one control as I just could not find it, and the earthbanks alongside the track weren't there so wasn't even sure if I was looking in the right place.

Wednesday Nov 20, 2019 #

Note
(rest day)

Tuesday Nov 19, 2019 #

12 PM

Running 45:17 intensity: (4 @0) + (20 @1) + (6:19 @2) + (35:21 @3) + (3:13 @4) 9.05 km (5:00 / km) +138m 4:39 / km
ahr:148 max:170 shoes: VJ XTRM

South Downs Way east from Ditchling. First 10mins with Jonny. Was going to go up to the trig at Blackcap but got scared of all the cows. Put in a bit of effort on the way back and was feeling pretty good. Then a detour at the end up to Ditchling Beacon just to link up the sections of South Downs Way that I've done (which is very little but seemed silly to have a 200m gap!).

Monday Nov 18, 2019 #

11 AM

Cycling 48:57 intensity: (6 @0) + (10:53 @1) + (31:50 @2) + (6:08 @3) 16.92 km (2:54 / km) +195m 2:44 / km
ahr:125 max:148

Usual loop.
Pretty tired this morning. Took a while to get out.
3 PM

Strength & Conditioning 1:00:00 [1]

Sunday Nov 17, 2019 #

10 AM

Running (Warm Up) 11:33 intensity: (37 @1) + (2:50 @2) + (8:06 @3) 2.3 km (5:01 / km) +7m 4:57 / km
ahr:137 max:150 shoes: VJ Bolds - Pink

Orienteering race 1:05:06 intensity: (1:00 @2) + (6:10 @3) + (51:43 @4) + (6:13 @5) 10.33 km (6:18 / km) +338m 5:25 / km
ahr:169 max:183 shoes: VJ Bolds - Pink

Windmill Hill

Pretty scrappy at the start. Still in sprint mode and running too fast so messed up first 5 controls. Got into it after that. Very tired by the end.

Saturday Nov 16, 2019 #

10 AM

Cycling 1:58:29 intensity: (57 @0) + (14:50 @1) + (1:09:46 @2) + (32:56 @3) 39.13 km (3:02 / km) +406m 2:53 / km
ahr:129 max:164

Up to Bolney then down to Fulking, linking up all the nice small roads. Had the right amount of clothing on today but feet still got completely frozen.

Friday Nov 15, 2019 #

10 AM

Running 38:27 intensity: (22 @0) + (23 @1) + (6:11 @2) + (29:02 @3) + (2:29 @4) 7.84 km (4:54 / km) +107m 4:36 / km
ahr:149 max:174 shoes: Mizuno Wave Inspire 14

Road loop with Jonny + strides at the end. Feeling pretty good and able to talk without struggling for breath for a change.
4 PM

Strength & Conditioning 40:00 [1]

Gwen's glute activation
Core

Thursday Nov 14, 2019 #

12 PM

Running 50:57 intensity: (10 @0) + (14 @1) + (2:07 @2) + (44:45 @3) + (3:41 @4) 10.18 km (5:00 / km) +164m 4:38 / km
ahr:153 max:173 shoes: Mizuno Wave Inspire 14

Out to Hassocks and back along New Way Lane.

Wednesday Nov 13, 2019 #

9 AM

Cycling 1:36:09 intensity: (12:15 @1) + (46:57 @2) + (36:44 @3) + (13 @4) 34.33 km (2:48 / km) +288m 2:41 / km
ahr:132 max:169

East to Allington Farm. Nice to be back on the bike. Bit of a temperature shock though!

Tuesday Nov 12, 2019 #

Note
(rest day)

Very sleepy and lazy.

Monday Nov 11, 2019 #

Note
(rest day)

Very long day travelling back to UK. Up at 7am Chinese time, back home at 10pm UK time. zzzzzz.

Sunday Nov 10, 2019 #

3 PM

Running 33:15 intensity: (6 @0) + (1:03 @1) + (12:02 @2) + (20:04 @3) 6.14 km (5:25 / km)
ahr:136 max:150 shoes: Mizuno Wave Inspire 14

Temple of Heaven with Jonny. Many many squirrels of all different sizes and colours. Very happy!

Saturday Nov 9, 2019 #

10 AM

Running (Warm Up) 12:14 intensity: (17 @0) + (24 @1) + (3:24 @2) + (8:09 @3) 2.16 km (5:40 / km) +20m 5:25 / km
ahr:137 max:148 shoes: VJ XTRM

Orienteering race 18:17 intensity: (47 @1) + (4:11 @2) + (16 @3) + (51 @4) + (12:12 @5) 4.05 km (4:31 / km) +49m 4:16 / km
ahr:162 max:185 shoes: VJ XTRM

PWT Race - Stavsjö Resort
3rd

First 8 controls were any order in the chalets. Think I chose a pretty good route (although should've done 31 first). Saw Charlotte as I was approaching 10 so knew I had a 20sec lead on her but lots of easy running in the second half which I knew I would lose lots of time on. Finished 3sec ahead of Caroline and Charlotte and managed to sneak onto the podium as Natalia missed a control in the first part. Nice!

C • o-max 1

Running (Warm Down) 13:55 intensity: (10 @1) + (3:28 @2) + (10:17 @3) 2.3 km (6:02 / km) +41m 5:33 / km
ahr:138 max:144 shoes: Mizuno Wave Inspire 14

Friday Nov 8, 2019 #

2 PM

Running (Warm Up) 11:54 intensity: (2 @0) + (22 @1) + (3:50 @2) + (7:40 @3) 2.31 km (5:09 / km)
ahr:140 max:154 shoes: Mizuno Wave Inspire 14

Orienteering race 15:35 intensity: (19 @1) + (14 @2) + (3:50 @3) + (4:28 @4) + (6:44 @5) 3.39 km (4:36 / km) +105m 3:59 / km
ahr:167 max:182 shoes: Mizuno Wave Inspire 14

PWT Race - Beijing Rose Gardens
7th

Was expecting it to be more like the warm up map with lots of intricate flower beds so was a bit flustered going to 2 through all the forest. Didn't really make any navigation errors apart from 12 and 13 but was running like a pansy through the terrain so Cecilie caught me going to 17. Then just tried to hang on to the finish but was really struggling with breathing by then. Finished feeling frustrated...just want to be back running normally again!

Running (Warm Down) 13:47 intensity: (5 @0) + (5 @1) + (6:31 @2) + (7:06 @3) 2.35 km (5:52 / km) +30m 5:31 / km
ahr:135 max:147 shoes: Mizuno Wave Inspire 14

Thursday Nov 7, 2019 #

9 AM

Running 24:03 intensity: (13:30 @1) + (9:12 @2) + (1:21 @3) 3.02 km (7:59 / km)
ahr:117 max:143 shoes: Mizuno Wave Inspire 14

Pairs orienteering in Dashila Hutong. My Chinese girl navigated really well for the first 4 then got too tired and just followed me for the rest!
1 PM

Cycling 32:48 [0] 6.46 km (5:05 / km)
ahr:114 max:140

City bikes from Forbidden City back to the hotel with Oskar and Emil.

Wednesday Nov 6, 2019 #

11 AM

Walking 1:12:50 [0] 4.56 km (15:59 / km) +421m 10:56 / km
ahr:108 max:135

Walking along The Great Wall of China then caught the toboggan back down. Went to a much bigger section of wall than where I'd been previously which was cool, although a lot more maintained.

Tuesday Nov 5, 2019 #

10 AM

Running (Warm Up) 12:50 intensity: (13 @1) + (2:57 @2) + (9:40 @3) 2.5 km (5:08 / km) +39m 4:45 / km
ahr:143 max:158 shoes: VJ XTRM

Orienteering race 20:45 intensity: (8 @1) + (8 @2) + (1:41 @3) + (10:19 @4) + (8:29 @5) 3.7 km (5:37 / km) +121m 4:49 / km
ahr:172 max:188 shoes: VJ XTRM

PWT Race - Beijing Expo Forest Park
9th

Quite a cool hilly park with some nice patches of forest. Really struggled with my breathing throughout, already feeling like it was out of control on the way to the 1st control. Had to stop a couple of times towards the end as I just wasn't getting enough oxygen in and wheezing quite a lot. Definitely could have saved some time if I'd known to cross some of the green/small cliffs as well.

Running (Warm Down) 11:22 intensity: (9 @1) + (5:01 @2) + (6:12 @3) 1.72 km (6:36 / km) +38m 5:56 / km
ahr:139 max:156 shoes: Mizuno Wave Inspire 14

Monday Nov 4, 2019 #

4 PM

Running 28:45 intensity: (47 @1) + (4:52 @2) + (23:06 @3) 5.68 km (5:04 / km) +24m 4:58 / km
ahr:143 max:155 shoes: Mizuno Wave Inspire 14

Round and round a park in Beijing with the girls after a long day travelling.

Sunday Nov 3, 2019 #

Note
(rest day)

Spent 4 hours walking round Chongqing with 4 Chinese girls, Oskar and Caroline for the City Race. Quite entertaining with limited communication and controls not being where they were marked on the maps...we found out about halfway through that there was extra clues written in Chinese for where the controls were (eg. A specific cafe in a shopping mall) or what activity we had to do at the control in order to punch it.
Stopped for food and sent 3 Chinese girls to get a close control while we ate. But they got carried away and got 3 more controls so at 1pm with 1 hour to go and about as long on the train to get to the finish, we had no idea where half our team was! Eventually got to them at 1.55pm and got a taxi back to the finish 50mins late! I don't think they minded too much and they seemed to enjoy it.

C • hilarious 1

Saturday Nov 2, 2019 #

9 AM

Running (Warm Up) 11:32 intensity: (8 @1) + (1:14 @2) + (10:10 @3) 2.37 km (4:52 / km)
ahr:144 max:152 shoes: Mizuno Wave Inspire 14

Orienteering race 11:23 intensity: (14 @1) + (13 @2) + (3:21 @3) + (1:16 @4) + (6:19 @5) 1.85 km (6:09 / km) +31m 5:41 / km
ahr:165 max:186 shoes: Mizuno Wave Inspire 14

PWT Race Sprint Prologue - Chongqing Industrial Museum
5th

This was great fun! At an indoor/outdoor museum with a scale of 1:2000 for outdoors and 1:1000 for indoors. Made a couple of mistakes with the levels at 3 and 10 but besides that I adapted pretty quickly to the map. Qualified for the final (top 6) so was pretty stoked with that!

Running (Warm Down) 7:55 intensity: (46 @2) + (6:55 @3) + (14 @4) 1.26 km (6:17 / km) +9m 6:04 / km
ahr:150 max:166 shoes: Mizuno Wave Inspire 14

11 AM

Running (Warm Up) 4:47 intensity: (10 @1) + (35 @2) + (4:02 @3) 0.94 km (5:05 / km)
ahr:140 max:148 shoes: Mizuno Wave Inspire 14

Orienteering race 5:45 intensity: (22 @2) + (5:23 @3) 1.06 km (5:26 / km) +7m 5:16 / km
ahr:144 max:155 shoes: Mizuno Wave Inspire 14

PWT Race Big Final (Chasing Start) - Chongqing Industrial Museum
5th

Chasing start so I went off in 5th place, a massive 90sec down on Tereza but only about 15sec down on Lone and Sara so had a chance to move up a couple of places. Course was 3 loops so on my own the whole way. Although did briefly see Tereza ahead of me on one of the loops which was very useful as she ran up a passageway which I hadn't even seen on the first race and was a much faster route back to the pivot control! Came into the pivot for the final time as Lone was sprinting in from the other side, but couldn't quite close the gap and pass before the finish.

Running 4:20 intensity: (12 @1) + (1:08 @2) + (3:00 @3) 0.74 km (5:52 / km) +23m 5:04 / km
ahr:138 max:150 shoes: Mizuno Wave Inspire 14

Pathetic WD

Friday Nov 1, 2019 #

3 PM

Running 31:19 intensity: (1:17 @0) + (1:04 @1) + (7:16 @2) + (21:42 @3) 5.69 km (5:30 / km) +245m 4:32 / km
ahr:140 max:164 shoes: Mizuno Wave Inspire 14

Bit of sprint orienteering round an old Yidu village close to the hotel. Taking it real easy as my legs feel like mash. Saw a tiny tiny kitten about the size of my fist!

« Earlier | Later »