Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loobey

In the 31 days ending May 31, 2016:

activity	#	time	miles		km		+m
Cycling	9	8:20:11	46.18		74.33		616
Orienteering	14	6:40:34	33.77		54.35		720
Running	12	3:48:11	25.93	(8:48)	41.73	(5:28)	433
Strength & Conditioning	8	3:20:00
Aqua Jogging	1	45:00
Total	29	22:53:56	105.89		170.41		1769

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Tuesday May 31, 2016 #

4 PM

Cycling (Spinning) 1:00:00

12x 2mins
1x 1min

Strength & Conditioning 30:00 [1]

Monday May 30, 2016 #

4 PM

Running 40:39 [3] 7.13 km (5:42 / km) +214m 4:57 / km
shoes: Asics Trabuco Blue

Arthur's Seat with Jonny. He kept going up hills, so i bailed after 20mins and went round the seat and a bit of the meadows. Ankles feeling fine, foot a bit achy.

Saturday May 28, 2016 #

Note
(rest day)

Watching 2 very exciting relays, then flying to Oslo. Ankle is feeling a bit stiff, but should be alright after a few days rest.

Friday May 27, 2016 #

12 PM

Running (Warm Up) 15:00 [2] 2.0 km (7:30 / km)
shoes: VJ Bolds - Yellow

Orienteering race 40:25 [4] 3.9 km (10:22 / km) +115m 9:02 / km
shoes: VJ Bolds - Yellow

EOC Middle B Final - Mramorový
27th
Didn't enjoy this map at all, was so scrappy and rocky. Mostly okay run but several big mistakes. 2mins on 3, 1min on 4, 2mins on 8 and 1min on 11. Also rolled my ankle on the good foot going to 7 so was hobbling for a while after that :(
Think I was worrying too much about just trying to run through such rough terrain without hurting my foot, and wasn't focusing enough on the navigating.

Thursday May 26, 2016 #

3 PM

Running (Warm Up) 15:00 [2] 2.0 km (7:30 / km)
shoes: VJ Bolds - Yellow

Orienteering race 30:56 [4] 3.3 km (9:22 / km) +85m 8:18 / km
shoes: VJ Bolds - Yellow

EOC Middle Qual - Olověná štola
27th Heat B
Really fun, technical course. Started quite high up the hill so it felt quite alpine and Swiss, especially with all the fog amongst the trees.
Thought I'd had a reasonably okay run aside from losing 1min at 5 just not seeing it in the depression. But seemed to just be leaking time on every leg. Foot just about held itself together too. Happy to be 5mins down on the leader, but was a bit annoyed by the placing.

Running 5:00 [2] 1.0 km (5:00 / km)
shoes: VJ Bolds - Yellow

Wednesday May 25, 2016 #

2 PM

Orienteering 30:32 [3] 3.44 km (8:52 / km) +102m 7:43 / km
shoes: VJ Bolds - Yellow

Model Map for Middle/Relay

Tuesday May 24, 2016 #

10 AM

Orienteering 50:00 [3] 5.0 km (10:00 / km)
shoes: VJ Bolds - Yellow

Middle training on Lysy Vrch. Starting from the church where quarantine is for the qual, so terrain should be pretty similar. Did 4 short downhill intervals. Managed to roll my ankle going to the second control. So was quite slow and hobbly round the rest of the controls. Really struggling with the navigation also, there were very few controls I managed to do well.

Monday May 23, 2016 #

10 AM

Cycling 48:00 [2] 5.0 km (9:36 / km)

Easy cycle with Jonny on the flow trails in Lipova Lazne.

Sunday May 22, 2016 #

10 AM

Running (Warm Up) 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov8 F-lite 195 Blue 2

Orienteering race 14:56 [4] 3.4 km (4:24 / km) +15m 4:18 / km
shoes: Inov8 F-lite 195 Blue 2

EOC Sprint Qual - Jesenik
Having come into these competitions on very little training, my goal was just to have a clean run and hope to make the A final. Gave it everything I had and very pleased to qualify in 15th :)

Running (Warm Down) 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov8 F-lite 195 Blue 2

Feeling absolutely smashed after the race, but knew I should do something to stand any chance of being able to run this afternoon.

5 PM

Running (Warm Up) 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov8 X-Talon Red

Warm up area was an uneven field on a slope, so had to keep warm up to a minimum as it hurt my foot to run on such a camber.
Also too busy trying to hear what the speaker was saying about how Tim was going :)

Orienteering race 17:04 [4] 3.0 km (5:41 / km) +100m 4:53 / km
shoes: Inov8 X-Talon Red

EOC Sprint Final - Lazne Jesenik
41st=

After giving everything in the qual and no hill training in a couple of months, this was always going to be a struggle. Felt ill climbing up the hills and struggled with the map reading in places as I was so much in oxygen debt. Really fun map though. 1 second off getting a world cup point damn :p
Completely smashed at the end so no warm down.

Saturday May 21, 2016 #

10 AM

Orienteering 30:00 [3]
shoes: Asics Trabuco Blue

Sprint training at Karlova Studanka. Garmin died so no idea how long I was actually out there.

Friday May 20, 2016 #

Note
(rest day)

Travelling to Jesenik!

Thursday May 19, 2016 #

3 PM

Cycling (Spinning) 30:00 [2]

Strength & Conditioning 20:00 [1]

Wednesday May 18, 2016 #

6 PM

Running (Warm Up) 6:35 [2] 1.24 km (5:19 / km) +1m 5:18 / km
shoes: Asics Trabuco Blue

Orienteering 6:44 [3] 1.5 km (4:30 / km) +2m 4:28 / km
shoes: Asics Trabuco Blue

Sprint course round The Gyle. Really fun area, struggling to read ahead.

Orienteering 9:44 [3] 2.1 km (4:38 / km)
shoes: Asics Trabuco Blue

Slower pace round a second course. Had to stop several times at controls as I had no route planned for the next leg.

Running (Warm Down) 8:22 [2] 1.56 km (5:22 / km) +3m 5:19 / km
shoes: Asics Trabuco Blue

Warm down jog around the Venice underwater course. Was fun trying to find imaginary bridges across the roads :)

C • wait, what?? 1

Tuesday May 17, 2016 #

5 PM

Running 30:07 [3] 6.47 km (4:39 / km) +33m 4:33 / km
shoes: Asics Trabuco Blue

Laps of the meadows. Foot feeling the best its been so far :)

Monday May 16, 2016 #

Note
(rest day)

Sunday May 15, 2016 #

11 AM

Running (Warm Up) 8:17 [2] 1.64 km (5:03 / km) +19m 4:46 / km
shoes: VJ Bolds - Yellow

Orienteering 42:20 [4] 5.5 km (7:42 / km) +100m 7:03 / km
shoes: VJ Bolds - Yellow

SoSOL - Calder Wood
Running well for the first 15mins, then just hit the wall and was messy in the control circles for the rest of the course. Struggling to run by the end, even along the paths. Really fun to be back in a forest again though :)

Saturday May 14, 2016 #

11 AM

Cycling (Spinning) 35:00 [2]

Strength & Conditioning 30:00 [1]

Friday May 13, 2016 #

6 PM

Orienteering 34:28 6.47 km (5:19 / km) +38m 5:10 / km
shoes: Asics Trabuco Blue

-WU
-Sprint course round Pollock
-Corridor between Pollock and Dumbiedykes
-4 controls around Dumbiedykes (I ran through both the fake walls, woops!)
-WD

Thursday May 12, 2016 #

3 PM

Cycling 1:54:06 [3] 36.33 km (3:08 / km) +382m 2:59 / km

Had planned to go to the gym, but it was sooo sunny outside I had to make the most of it!! Along Braidburn and edge of the reservoirs to Heriot Watt. WoL to home with Jonny, with an icecream stop in the park on the way back :)

Wednesday May 11, 2016 #

5 PM

Running (Warm Up) 4:16 [2] 0.86 km (4:57 / km)
shoes: Asics Trabuco Blue

Orienteering 19:33 [3] 4.06 km (4:49 / km) +69m 4:27 / km
shoes: Asics Trabuco Blue

Sprint course around Calton Hill with Kirstin and Tessa. Finally beginning to remember how to orienteer again :)

Running (Warm Down) 7:10 [2] 1.16 km (6:12 / km) +39m 5:18 / km
shoes: Asics Trabuco Blue

Tuesday May 10, 2016 #

3 PM

Orienteering 23:32 [2] 3.54 km (6:39 / km) +15m 6:30 / km
shoes: Asics Trabuco Blue

Line course with Jonny at KB, taking turns directing the other person where to go. Really fun and quite hard! Got out of breath quite quickly and ended up resorting to just saying left, right.

Strength & Conditioning 20:00 [1]

Monday May 9, 2016 #

4 PM

Aqua Jogging 45:00 [2]

1, 2, 3, 2, 1 (1min)
2x 45:15, 45:15, 90:30
10x 30:15

Sunday May 8, 2016 #

11 AM

Orienteering 31:53 [3] 6.15 km (5:11 / km) +32m 5:03 / km
shoes: Asics Trabuco Blue

5 Sprintervals around Dumbiedykes and Holyrood. Really struggling to read the map, even at very slow pace. Couple of very bad route choice mistakes too. Not feeling like an orienteer at all!

Saturday May 7, 2016 #

11 AM

Cycling (Spinning) 50:00 [3]

Very tired legs.
3x 5mins (1min)
5x 1min standing

Strength & Conditioning 30:00 [1]

Friday May 6, 2016 #

5 PM

Cycling 1:05:27 [3] 23.53 km (2:47 / km) +112m 2:43 / km

Along the canal to meet Jonny at Heriot Watt, then down to Cramond to watch the Scottish 5km road champs.

8 PM

Cycling 32:38 [2] 9.47 km (3:27 / km) +122m 3:14 / km

Very slowly back home. Took a long time to get warm again.

Thursday May 5, 2016 #

4 PM

Running 21:37 [3] 4.58 km (4:43 / km) +20m 4:37 / km
shoes: Asics Trabuco Blue

2 laps of the meadows.

Strength & Conditioning 30:00 [1]

Wednesday May 4, 2016 #

4 PM

Running (Warm Up) 5:57 [2] 1.07 km (5:34 / km) +15m 5:12 / km
shoes: Asics Trabuco Blue

Orienteering 18:27 [3] 2.99 km (6:10 / km) +47m 5:43 / km
shoes: Asics Trabuco Blue

Re-ran the sprint corridor on the Royal Mile from January in reverse. Reminding my brain what orienteering is again. Very very slow pace both physically and with the navigation.

Running (Warm Down) 5:26 [2] 1.1 km (4:56 / km) +6m 4:48 / km
shoes: Asics Trabuco Blue

Crawl back from the gym with new orthotics.

Tuesday May 3, 2016 #

7 PM

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

Stomach cramps/general laziness

Monday May 2, 2016 #

4 PM

Running 19:45 [3] 3.93 km (5:02 / km) +83m 4:33 / km
shoes: Asics Trabuco Blue

Continuous running woooooo!!! (minus a few stops at traffic lights).
Over to Arthur's Seat for a change from the meadows and a bit of a hill. This was seriously hard! Suffering on the uphill, made even harder by a headwind. Had to lie down on the floor for a bit once i got home :P

Sunday May 1, 2016 #

11 AM

Cycling (Spinning) 1:05:00

10x 1min (1)
[4mins]
10x 1min (1)

Strength & Conditioning 30:00 [1]

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