Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loobey

In the 31 days ending Dec 31, 2017:

activity	#	time	miles		km		+m
Running	22	17:57:46	130.54	(8:15)	210.08	(5:08)	2444
Cycling	14	8:10:00
Aqua Jogging	3	2:30:00
Orienteering	2	1:21:03	9.76	(8:18)	15.7	(5:10)	256
Strength & Conditioning	3	50:00
Total	40	30:48:49	140.3		225.78		2701
[1-5]	27	22:38:49

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Sunday Dec 31, 2017 #

11 AM

Running 32:28 [3] 6.27 km (5:11 / km) +56m 4:58 / km

Loop of the river + strides with Jonny.

Saturday Dec 30, 2017 #

8 AM

Running 54:11 [3] 9.91 km (5:28 / km) +81m 5:15 / km
shoes: Mizuno Enigma 2

Running about Delamere Forest exploring tracks and finding loads of squirrels with Jonny. Stuck to the bigger paths for the second half as the mud/unevenness of the smaller ones was hurting my foot.

Thursday Dec 28, 2017 #

10 AM

Running 44:47 [3] 8.69 km (5:09 / km) +145m 4:46 / km
(injured) shoes: Mizuno Enigma 2

On the downs with Jonny and Neil for various parts. Foot was quite sore in the rough cow paddocks.

Wednesday Dec 27, 2017 #

11 AM

Running (Warm Up) 7:49 [2] 1.48 km (5:16 / km) +31m 4:46 / km

Orienteering 53:07 [3] 9.97 km (5:20 / km) +188m 4:52 / km

SO Xmas Score - Rewell Woods

Odds and Evens 60min score event. Controls mostly on tracks and realised pretty early on that I'd be able to get all of the controls so was quite easy to decide a route. Still messed up some bingo tree/pit controls in the middle of flat forest though.

Running (Warm Down) 7:31 [2] 1.45 km (5:10 / km) +20m 4:50 / km

Tuesday Dec 26, 2017 #

Note
(rest day)

Monday Dec 25, 2017 #

10 AM

Running 56:58 [3] 10.56 km (5:24 / km) +228m 4:52 / km
shoes: Inov8 X-Talon Red

Very muddy run up Wolstonbury with Jonny and Neil.

Sunday Dec 24, 2017 #

10 AM

Running 1:01:00 [3] 11.62 km (5:15 / km) +286m 4:40 / km
shoes: Inov8 X-Talon Red

Seven Sisters with Jonny and Neil in the mist. Very fun!

Saturday Dec 23, 2017 #

10 AM

Running (Warm Up) 13:07 [2] 2.41 km (5:27 / km) +37m 5:03 / km
shoes: Mizuno Enigma 2

Orienteering 16:32 [3] 3.29 km (5:02 / km) +53m 4:40 / km
shoes: Mizuno Enigma 2

Sprint course at Sussex Uni. Feeling tired and not very enthused, orienteering terribly with lots of stopping at controls.
This course/area had everything that I'm not so good at in sprint orienteering...hills, steps, annoying wiggly route choices instead of simple L/R. So something I definitely need to practice but just could not get going today. Feeling very slow and sluggish.

Running 3:52 [2] 0.67 km (5:46 / km) +2m 5:42 / km
shoes: Mizuno Enigma 2

Jogging between courses

Orienteering 11:24 [3] 2.45 km (4:40 / km) +16m 4:31 / km
shoes: Mizuno Enigma 2

2nd course around a flatter, more standard section of campus. Navigating slightly better this time, still running slowly.

Running (Warm Down) 8:28 [2] 1.48 km (5:44 / km) +49m 4:55 / km
shoes: Mizuno Enigma 2

Friday Dec 22, 2017 #

12 PM

Aqua Jogging 1:00:00 [1]

Thursday Dec 21, 2017 #

Cycling (Commute) 35:00 [0]

Last commute of the year! Yippeee

5 PM

Running (Warm Up) 12:53 [2] 2.42 km (5:19 / km) +1m 5:19 / km
shoes: Mizuno Enigma 2

Running intervals 24:34 4.76 km (5:10 / km) +1m 5:09 / km
shoes: Mizuno Enigma 2

3x [4x 300m (45sec)] (3mins)
Legs and lungs burning in the 3rd set. Trying to hold form throughout and not get floppy towards the end of the reps. Tough!

Running (Warm Down) 16:21 [2] 3.0 km (5:27 / km) +9m 5:23 / km
shoes: Mizuno Enigma 2

Wednesday Dec 20, 2017 #

Cycling (Commute) 35:00 [0]

4 PM

Running 57:00 [3] 9.55 km (5:58 / km) +200m 5:24 / km
shoes: Mizuno Enigma 2

To the library, then meadows and top of Arthurs Seat with Jonny.

Tuesday Dec 19, 2017 #

Cycling (Commute) 35:00 [0]

5 PM

Running (Warm Up) 15:02 [2] 3.26 km (4:37 / km) +1m 4:36 / km
shoes: Mizuno Enigma 2

Running intervals 26:10 5.98 km (4:23 / km) +7m 4:21 / km
shoes: Mizuno Enigma 2

Solo meadows intervals.
5x 4mins (90sec)

Feeling good tonight, much better than Saturday. Perhaps the warmer air helped.
Breathing went a bit bad for the last 2 reps so couldn't push quite as hard as I'd like. But still really happy with the session

Running (Warm Down) 15:58 [2] 2.87 km (5:33 / km) +9m 5:28 / km
shoes: Mizuno Enigma 2

Monday Dec 18, 2017 #

Cycling (Commute) 35:00 [0]

5 PM

Aqua Jogging 45:00 [1]

Sunday Dec 17, 2017 #

11 AM

Running 1:09:18 [3] 13.35 km (5:11 / km) +298m 4:40 / km
shoes: Mizuno Enigma 2

Blackford, Braids and Mortonhall. Struggling on the uphills but the rest was fun. Really warm and muddy.

Saturday Dec 16, 2017 #

8 AM

Running (Warm Up) 16:16 [2] 3.17 km (5:08 / km) +13m 5:02 / km
shoes: Mizuno Enigma 2

Running 18:43 [4] 5.05 km (3:42 / km) +15m 3:39 / km
shoes: Mizuno Enigma 2

Cramond Parkrun

Really up for this and hoping to set a good time to end the year off. On track at 3km then just went backwards massively over the last 2km. Stopped trying in the last km although I'm not sure I could've gone much faster anyway.

Quite disappointing to be slower now after a solid few months training than in May and June as I feel like I'm fitter now. Hopefully just a bad day and tired legs from the 2 sessions this week.

Running (Warm Down) 20:21 [2] 3.65 km (5:35 / km) +47m 5:14 / km
shoes: Mizuno Enigma 2

Friday Dec 15, 2017 #

Cycling (Commute) 35:00 [0]

Strength & Conditioning 10:00 [1]

Thursday Dec 14, 2017 #

Cycling (Commute) 35:00 [0]

5 PM

Running (Warm Up) 15:10 [2] 2.84 km (5:20 / km) +1m 5:19 / km
shoes: Mizuno Enigma 2

Running intervals 25:03 4.34 km (5:46 / km) +11m 5:42 / km
shoes: Mizuno Enigma 2

Short meadow intervals on the grass as the paths are still icy.

3x [4x ~250-300m (1min)] (2mins)

Felt good on the 50sec ones but struggling in the second half of the 70sec ones. Good to get some faster stuff done though.

Running (Warm Down) 13:30 [2] 2.54 km (5:19 / km) +6m 5:15 / km
shoes: Mizuno Enigma 2

Wednesday Dec 13, 2017 #

Cycling (Commute) 35:00 [0]

6 PM

Running 45:59 [3] 8.92 km (5:09 / km) +148m 4:46 / km
shoes: Asics FujiRunnegade

Easy round the seat once I finally got my ass outside. Terrible shoe choice...loads of grip offroad but absolutely treacherous on icy pavement. Skidding about all over the place. Fell over on the first corner I went round and whacked my elbow which was very painful. Then was running super cautiously for the rest of the run.

Tuesday Dec 12, 2017 #

Cycling (Commute) 35:00 [0]

5 PM

Running (Warm Up) 14:50 [2] 3.05 km (4:52 / km)
shoes: Mizuno Enigma 2

Running intervals 39:33 8.85 km (4:28 / km)
shoes: Mizuno Enigma 2

Meadows intervals with Kirstin

2x 2km Tempo (2mins)
10x 90sec (30sec)

I thought this would feel a lot easier/faster than the killing fields but it really didn't. Tempos felt comfortable but found the 90secs quite tough. Think I have the strength over tempo lengths but not the speed for the shorter stuff, as to be expected.

Running (Warm Down) 16:33 [2] 3.07 km (5:24 / km)
shoes: Mizuno Enigma 2

Monday Dec 11, 2017 #

Cycling (Commute) 35:00 [0]

5 PM

Aqua Jogging 45:00 [1]

Sunday Dec 10, 2017 #

11 AM

Running 6:14 [2] 1.38 km (4:32 / km) +1m 4:31 / km
shoes: Mizuno Enigma 2

Attempt at a run. Didn't get very far as the top of my foot was very sore...I think from wearing Inov8s yesterday. Tried loosening shoe but didn't help so bailed. Was a shame as it was a beautiful day and the thought of going to the pool was not very appealing.

Strength & Conditioning 20:00 [1]

Pool was closed so did some core instead. Probably a good thing to have a rest as my body has felt on the verge of breaking all week.

Saturday Dec 9, 2017 #

12 PM

Running (Warm Up) 15:36 [2] 2.99 km (5:13 / km) +32m 4:57 / km
shoes: Inov8 X-Talon Red

Managed to somehow strain something in my knee doing drills which was really painful and was hobbling around a bit. Started doubting if I'd even be able to start the race but somehow managed to stretch it back into place.

Running race 24:29 [5] 6.37 km (3:51 / km) +70m 3:39 / km
shoes: Inov8 X-Talon Red

East District XC Champs - Livingston
13th

Got completely boxed in at the start and was a long way back by the first bend. But this turned out perfect as it meant I started slower and built into the race, passing people the whole way round. Really enjoyed this, felt really strong the whole way :) Ended up alone on the second lap but had Sophie Collins not too far behind me and trying really hard to catch the group of 3 in front but they never seemed to get any closer. Legs really burning up the final climb in the forest but managed to hold on to roll down the long downhill finish.

Nice to do this course justice after the horrible stitch issue from 2 years ago. Time was 2mins faster! haha
Very stoked with the result :D

Running (Warm Down) 22:38 [2] 3.82 km (5:55 / km) +66m 5:27 / km
shoes: Mizuno Enigma 2

With Fanni and Claire Ward

Friday Dec 8, 2017 #

Cycling 35:00 [0]

5 PM

Running 30:58 [3] 5.74 km (5:24 / km) +19m 5:18 / km
shoes: Mizuno Enigma 2

Meadows + strides with Jonny

Thursday Dec 7, 2017 #

Note
(rest day)

Treated myself to a day off cycling to work. Legs appreciated this.

Wednesday Dec 6, 2017 #

Cycling (Commute) 35:00 [0]

Headwind was ridiculous on the way home. Almost going backwards at one point.

5 PM

Running (Warm Up) 15:39 [2] 3.25 km (4:49 / km) +6m 4:46 / km
shoes: Mizuno Enigma 2

Running 18:37 3.26 km (5:42 / km) +5m 5:40 / km
shoes: Mizuno Enigma 2

6x 30sec (1min)
6x 15ec hills

Legs still very achy but the tailwind helped.

Running (Warm Down) 14:19 [2] 2.76 km (5:11 / km) +8m 5:06 / km
shoes: Mizuno Enigma 2

Tuesday Dec 5, 2017 #

Cycling (Commute) 35:00 [0]

5 PM

Running (Warm Up) 15:45 [2] 3.27 km (4:49 / km) +13m 4:43 / km
shoes: Asics FujiRunnegade

Running intervals 29:04 6.82 km (4:16 / km) +5m 4:15 / km
shoes: Asics FujiRunnegade

EUOC Intervals on KF
5x 5mins (1min)

The wind was back tonight and just felt rubbish the whole way through this. Everyone seemed to be running much faster than usual too so was straggling a fair way behind Pedley.

Running (Warm Down) 18:28 [2] 3.13 km (5:54 / km) +48m 5:29 / km
shoes: Asics FujiRunnegade

Monday Dec 4, 2017 #

Cycling (Commute) 35:00 [0]

Sunday Dec 3, 2017 #

12 PM

Running 54:36 [3] 10.04 km (5:26 / km) +297m 4:44 / km
shoes: Mizuno Enigma 2

Arthurs seat. Legs struggling still but enjoyable in the sunshine. Felt odd to be running in daylight.

Saturday Dec 2, 2017 #

11 AM

Running (Warm Up) 14:24 [2] 2.88 km (5:00 / km) +38m 4:41 / km
shoes: Inov8 X-Talon Red

Warmed up for hill reps but was not feeling up for it. Body still suffering from Thursday.

Running 43:34 [3] 9.16 km (4:45 / km) +133m 4:26 / km
shoes: Inov8 X-Talon Red

...so bailed and went for a steady run down Innocent to Craigmillar and Inch Park.

Friday Dec 1, 2017 #

Cycling (Commute) 35:00 [0]

5 PM

Strength & Conditioning 20:00 [1]

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