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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loobey

In the 31 days ending Oct 31, 2019:

activity # timemileskm+m
  Running16 8:24:55 55.33(9:07) 89.05(5:40) 1495
  Cycling7 8:01:00 100.02(4:49) 160.97(2:59) 1520
  Orienteering12 6:50:03 37.55(10:55) 60.42(6:47) 2239
  Strength & Conditioning4 2:30:00
  Walking1 18:52 1.15(16:21) 1.86(10:10) 223
  Total32 26:04:50 194.05 312.3 5478
  [1-5]31 25:10:57

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Thursday Oct 31, 2019 #

9 AM

Running 1:11:34 intensity: (9 @0) + (4:37 @1) + (31:14 @2) + (35:34 @3) 11.73 km (6:06 / km) +251m 5:31 / km
ahr:135 max:161 shoes: Mizuno Wave Inspire 14

Exploring Chongqing from the hotel with a big group of girls. Tried to find some tracks through the forest park but they didn't seem to get anywhere. So then bailed and tried to run along the river but got caught in construction works on nearly every road we took! Very smoggy so not a great run!

Wednesday Oct 30, 2019 #

Note
(rest day)

Travelling to Chongqing

Tuesday Oct 29, 2019 #

1 PM

Running (Warm Up) 13:27 intensity: (29 @1) + (1:14 @2) + (11:44 @3) 2.35 km (5:44 / km) +39m 5:17 / km
ahr:147 max:158 shoes: Inov8 F-lite 195 Blue 2

Orienteering race 17:09 intensity: (19 @2) + (13 @3) + (3:49 @4) + (12:48 @5) 3.22 km (5:20 / km) +26m 5:07 / km
ahr:176 max:186 shoes: Inov8 F-lite 195 Blue 2

World Cup Sprint - Songtang
69th

Focus for this race was to feel like I put myself in the right zone mentally beforehand and navigated well, accepting the fact that I'm physically not in my normal place at the moment. And for the most part I did this (bar 10secs to the 1st control when I went down a different alley than I wanted to). So was sitting fairly decently around 40th place until I totally cooked it on the 'easy' running leg to 15. Planned to turn left at the building sticking out but unfortunately ran to a different building past the turnoff. Then spent an eternity trying to figure out where I'd ended up, losing at least 1min. So annoyed with myself as I'd been going so well through all the tricky buildings.

Monday Oct 28, 2019 #

11 AM

Running (Warm Up) 10:15 intensity: (13 @0) + (8 @1) + (5:42 @2) + (4:12 @3) 1.79 km (5:44 / km) +6m 5:38 / km
ahr:133 max:145 shoes: Mizuno Wave Inspire 14

Orienteering 16:24 intensity: (23 @1) + (28 @2) + (12:39 @3) + (2:54 @4) 2.68 km (6:08 / km) +51m 5:36 / km
ahr:157 max:171 shoes: Mizuno Wave Inspire 14

Sprint training on the map across the lake. Super fun in the tiny alleyways!

Running (Warm Down) 6:51 intensity: (2:11 @2) + (4:40 @3) 1.13 km (6:05 / km) +11m 5:48 / km
ahr:137 max:147 shoes: Mizuno Wave Inspire 14

Sunday Oct 27, 2019 #

2 PM

Running (Warm Up) 9:32 intensity: (19 @1) + (1:41 @2) + (7:32 @3) 1.5 km (6:22 / km) +24m 5:54 / km
ahr:143 max:152 shoes: VJ XTRM

Orienteering race 15:54 intensity: (25 @2) + (11 @3) + (3:56 @4) + (11:22 @5) 3.18 km (5:00 / km) +16m 4:53 / km
ahr:176 max:187 shoes: VJ XTRM

World Cup Sprint Relay - Nanhai Movie Town
mp

4th leg in team with Lizzie, Tim and Tommy

Put myself on last leg as I knew I probably wasn't going to be up for it physically, so gave the rest of the team a good chance. They all absolutely smashed it and we came in
8th nation/12th place after 3 legs (although found out later Tommy had missed the last control).
I tried to stay with the group for as long as possible but was just moving so slowly and kept getting overtaken by group after group. Eventually ended up on my own coming through spectator, only just managing to run up all the stairs although I desperately wanted to walk. Cecilie (DEN) came past me right near the end to ensure we finished our usual 12th nation! Or at least would have if it wasn't for the mispunch.

Exciting things to come from this team in the next year or so as none of us were at peak fitness. There's definitely about 1min to take off my time if I was at normal fitness.

Saturday Oct 26, 2019 #

12 PM

Running (Warm Up) 11:30 intensity: (12 @1) + (29 @2) + (10:49 @3) 1.9 km (6:02 / km) +6m 5:57 / km
ahr:149 max:163 shoes: VJ XTRM

Orienteering race 1:01:50 intensity: (8 @1) + (13 @2) + (2:02 @3) + (38:00 @4) + (21:27 @5) 6.79 km (9:07 / km) +519m 6:35 / km
ahr:173 max:184 shoes: VJ XTRM

World Cup Middle - Xiqiao Mountain
58th

Too hot...I roasted.

Tried to go right to 5 but ended up on another path leaving 4 and spent a long time bashing through jungle to get up to the correct path (2mins). Then was just suffering with the heat and climbs and trying to survive through to the drinks control and then the finish, making numerous silly mistakes on the way.

Friday Oct 25, 2019 #

Event: World Cup Round 4 - Final
 
10 AM

Walking 18:52 intensity: (1:00 @1) + (10:13 @2) + (7:19 @3) + (20 @4) 1.86 km (10:10 / km) +223m 6:21 / km
ahr:134 max:165

Middle model
12 PM

Running 13:59 intensity: (8 @0) + (16 @1) + (1:10 @2) + (12:25 @3) 2.42 km (5:47 / km) +22m 5:32 / km
ahr:145 max:154 shoes: Mizuno Wave Inspire 14

Round the lake with Lizzie and Alice

Orienteering 10:31 intensity: (8 @1) + (15 @2) + (5:53 @3) + (4:15 @4) 1.21 km (8:43 / km) +19m 8:04 / km
ahr:159 max:174 shoes: Mizuno Wave Inspire 14

Sprint model
This was mostly walking too as it was very steep and lots of steps.

Running 9:27 intensity: (12 @1) + (15 @2) + (8:45 @3) + (15 @4) 1.72 km (5:31 / km) +11m 5:20 / km
ahr:152 max:166 shoes: Mizuno Wave Inspire 14

Back round the lake with some strides. Trying to force my legs to move a bit faster.

Thursday Oct 24, 2019 #

Note
(rest day)

Long travel day to China

Wednesday Oct 23, 2019 #

2 PM

Orienteering 50:32 intensity: (16 @0) + (22 @1) + (3:17 @2) + (13:28 @3) + (27:57 @4) + (5:12 @5) 7.97 km (6:20 / km) +270m 5:25 / km
ahr:165 max:190 shoes: VJ Bolds - Pink

Army event at Mytchett

Started a few minutes ahead of Jonny but had caught me already at 1 as I could not make sense of the map at all. Literally walked straight past the control. Pretended I hadn't got it when he saw me and snuck away, staying ahead till 6. Over the next few controls he kept running away from me but then appearing next to me from weird directions so I'd catch up again. Until 9 when we both went completely the wrong direction and got confused by unmapped paths. He figured it out and ran away from me and I lost 1min.
Good fun! But hope I navigate a lot better in China!

Tuesday Oct 22, 2019 #

4 PM

Cycling 56:39 intensity: (1:03 @0) + (21:02 @1) + (29:51 @2) + (4:43 @3) 20.17 km (2:49 / km) +195m 2:41 / km
ahr:120 max:151

Easy spin
7 PM

Strength & Conditioning 10:00 [1]

Monday Oct 21, 2019 #

12 PM

Running 33:07 intensity: (7 @0) + (23 @1) + (19:22 @2) + (13:15 @3) 6.15 km (5:23 / km) +45m 5:12 / km
ahr:135 max:151 shoes: Mizuno Wave Inspire 14

Back from Burgess Hill with Jonny. This was a right old plod! Legs feeling very tired.

Sunday Oct 20, 2019 #

3 PM

Cycling 49:50 intensity: (2:46 @0) + (27:12 @1) + (19:29 @2) + (23 @3) 16.85 km (2:57 / km) +189m 2:48 / km
ahr:115 max:144

Very easy round the usual loop

Saturday Oct 19, 2019 #

12 PM

Running (Warm Up) 13:30 intensity: (2 @0) + (22 @1) + (2:47 @2) + (10:19 @3) 2.39 km (5:38 / km) +39m 5:13 / km
ahr:141 max:156 shoes: VJ Bolds - Pink

Orienteering race 1:53:03 intensity: (11 @0) + (9 @1) + (4:49 @2) + (16:15 @3) + (1:17:47 @4) + (13:52 @5) 14.8 km (7:38 / km) +933m 5:48 / km
ahr:168 max:196 shoes: VJ Bolds - Pink

FRA Relays - Leg 3
Howden Moors (Derwent Valley)

Hadn't wanted to do this leg originally but I was the only orienteer left so got stuck with it. Paired with Jenny. We started out pretty well but both suffered quite badly with the length of it and how rough it was through the tussocks. Given how bad I've felt the last month and that it's about double how long I normally run for, it's not really a surprise.

I chose a bad route to 3 thinking that staying on the path all the way round would be faster. But was so much longer and had to cross a steep valley so lost a lot of time. I really should just learn to follow everyone else as they're a lot better at reading these scale maps than I am. The long leg back to 5 was a struggle and definitely lost the will to race going across the rough to 6. Had to do a fair bit of waiting for Jenny as she was suffering even more than I was.

Team ended up 6th so same as last year.

Friday Oct 18, 2019 #

Note
(rest day)

Thursday Oct 17, 2019 #

12 PM

Running (Warm Up) 11:19 intensity: (6 @0) + (6 @1) + (3:05 @2) + (8:02 @3) 2.11 km (5:22 / km) +18m 5:09 / km
ahr:141 max:158 shoes: Mizuno Wave Inspire 14

Orienteering 17:12 intensity: (21 @1) + (1:26 @2) + (27 @3) + (1:47 @4) + (13:11 @5) 3.41 km (5:03 / km) +43m 4:45 / km
ahr:173 max:188 shoes: Mizuno Wave Inspire 14

Sprint training at Warwick Uni on the drive north. Was planning to run the women's JWOC selection race from 2017 but Jonny mixed up the maps and gave me the men's instead. Finished thinking I was so slow being 1.5mins slower than the women only to find out I hadn't done that course after all! No wonder it felt so long!

Happy with the nav. Made sure to plan ahead properly as not been doing that very well lately. Fast start, slow and slipping about on the muddy grass through the middle then very slow at the end when I started to tire and also got stuck behind a lot of students in the alleyways.

Running (Warm Down) 9:17 intensity: (15 @2) + (6:51 @3) + (2:11 @4) 1.76 km (5:17 / km) +11m 5:08 / km
ahr:161 max:170 shoes: Mizuno Wave Inspire 14

Wednesday Oct 16, 2019 #

3 PM

Running 37:13 intensity: (11 @0) + (21 @1) + (7:35 @2) + (29:06 @3) 7.47 km (4:59 / km) +99m 4:40 / km
ahr:143 max:160 shoes: Mizuno Wave Inspire 14

Streets with Jonny, trying to avoid all muddy paths.

Tuesday Oct 15, 2019 #

11 AM

Strength & Conditioning 1:00:00 [1]

3 PM

Cycling 48:03 intensity: (1:11 @0) + (12:10 @1) + (28:56 @2) + (5:46 @3) 16.82 km (2:51 / km) +185m 2:42 / km
ahr:123 max:149

Usual lanes loop

Monday Oct 14, 2019 #

11 AM

Running 55:02 intensity: (8 @1) + (1:24 @2) + (46:02 @3) + (4:59 @4) + (2:29 @5) 9.35 km (5:53 / km) +239m 5:13 / km
ahr:153 max:179 shoes: VJ XTRM

Wolstonbury with Jonny. First run in ages that I've felt almost back to normal...wasn't feeling like I was going to faint at the top of the hill.

Sunday Oct 13, 2019 #

11 AM

Cycling 1:53:08 intensity: (2:46 @0) + (21:00 @1) + (1:20:19 @2) + (9:03 @3) 35.86 km (3:09 / km) +209m 3:04 / km
ahr:124 max:155

On the Downs Link from Southwater to home. Very wet, windy and muddy but lots of fun.

Saturday Oct 12, 2019 #

9 AM

Orienteering 9:43 intensity: (12 @0) + (27 @1) + (4:21 @2) + (4:43 @3) 1.3 km (7:27 / km) +39m 6:29 / km
ahr:135 max:157 shoes: VJ Bolds - Pink

Control hanging at Addington for SEJS training

Orienteering 34:05 intensity: (50 @0) + (6:04 @1) + (16:05 @2) + (10:39 @3) + (27 @4) 4.47 km (7:38 / km) +140m 6:36 / km
ahr:129 max:169 shoes: VJ Bolds - Pink

Shadowing Aimee
1 PM

Orienteering 19:44 intensity: (18 @0) + (32 @1) + (6:36 @2) + (7:26 @3) + (4:20 @4) + (32 @5) 3.83 km (5:09 / km) +69m 4:44 / km
ahr:147 max:179 shoes: VJ Bolds - Pink

Palmer relay race thing against Jonny

Friday Oct 11, 2019 #

3 PM

Running (Warm Up) 16:10 intensity: (5 @0) + (9 @1) + (4:01 @2) + (11:55 @3) 2.8 km (5:47 / km) +21m 5:35 / km
ahr:141 max:155 shoes: Mizuno Wave Inspire 14

Running intervals 26:54 intensity: (1:17 @1) + (2:15 @2) + (5:23 @3) + (14:33 @4) + (3:26 @5) 5.06 km (5:19 / km) +97m 4:51 / km
ahr:162 max:179 shoes: Mizuno Wave Inspire 14

Along the gravel path again.
1 length at tempo pace, then a half mona (with extra 90s) on the way back.

Tempo felt comfortable but struggling trying to go faster on the way back. Struggling to breath and heavy legged. The wind and uphill probably didn't help.

Running (Warm Down) 14:02 intensity: (35 @2) + (13:27 @3) 2.39 km (5:53 / km) +35m 5:29 / km
ahr:154 max:161 shoes: Mizuno Wave Inspire 14

Thursday Oct 10, 2019 #

10 AM

Cycling 1:27:45 intensity: (21 @0) + (17:46 @1) + (55:01 @2) + (14:37 @3) 29.21 km (3:00 / km) +298m 2:52 / km
ahr:125 max:156

Exploring the lanes out east to Streat and back.

Wednesday Oct 9, 2019 #

11 AM

Orienteering 25:18 intensity: (21 @1) + (6:51 @2) + (18:06 @3) 3.58 km (7:05 / km) +32m 6:47 / km
ahr:144 max:164 shoes: Mizuno Wave Inspire 14

Bumbling round the Barbican. My first time here and it was so cool!

Tuesday Oct 8, 2019 #

11 AM

Running 41:01 intensity: (17 @1) + (5:58 @2) + (34:11 @3) + (35 @4) 6.52 km (6:18 / km) +180m 5:32 / km
ahr:148 max:168 shoes: Mizuno Wave Inspire 14

Some nice forest trails around Pickwell Estate with Jonny

Monday Oct 7, 2019 #

10 AM

Cycling 50:12 intensity: (2:25 @0) + (12:03 @1) + (28:30 @2) + (7:14 @3) 16.89 km (2:58 / km) +191m 2:49 / km
ahr:123 max:149 (sick)

Morning loop. Saw a fox!
3 PM

Strength & Conditioning 40:00 [0]

Sunday Oct 6, 2019 #

10 AM

Running (Warm Up) 10:08 intensity: (42 @1) + (2:28 @2) + (6:58 @3) 1.95 km (5:11 / km)
ahr:135 max:146 shoes: Mizuno Wave Inspire 14

Orienteering 18:38 intensity: (18 @1) + (49 @2) + (1:48 @3) + (14:44 @4) + (59 @5) 4.0 km (4:40 / km) +83m 4:13 / km
ahr:168 max:178 (sick) shoes: Mizuno Wave Inspire 14

Urban at King's Hill

Chose to run WHV as I wanted something closer to sprint length. Course was almost entirely long legs with some tricky route choice. Made harder by the tiny mapping of alleyways and hedges.

Got caught out immediately by the impassable gate to 1, wrong route to 3 and overran the route I'd planned to take to 4 so not the best start. Got into it a bit through the middle section but was still struggling to pick up the detail from the map.

Running (Warm Down) 6:52 intensity: (1 @1) + (1:06 @2) + (5:45 @3) 1.23 km (5:36 / km) +26m 5:04 / km
ahr:144 max:153 shoes: Mizuno Wave Inspire 14

Saturday Oct 5, 2019 #

9 AM

Cycling 1:15:23 intensity: (24 @0) + (8:53 @1) + (44:34 @2) + (21:32 @3) 25.16 km (3:00 / km) +254m 2:51 / km
ahr:131 max:159 (sick)

Round the lanes on new bike

Friday Oct 4, 2019 #

11 AM

Running 39:00 intensity: (1 @0) + (22 @1) + (2:46 @2) + (35:51 @3) 7.57 km (5:09 / km) +105m 4:49 / km
ahr:148 max:160 (sick) shoes: Mizuno Wave Inspire 14

Triangle to home with Jonny.

Thursday Oct 3, 2019 #

6 PM

Strength & Conditioning 40:00 [1]
(sick)

Gwen's glute activation
Core

Wednesday Oct 2, 2019 #

2 PM

Running 44:45 intensity: (8 @0) + (11 @1) + (12:54 @2) + (31:32 @3) 7.8 km (5:44 / km) +212m 5:03 / km
ahr:143 max:158 (sick) shoes: VJ XTRM

Easy up to Jack & Jill then along the downs to Ditchling Beacon. Just plodding along at whatever pace my body felt like doing without stressing the heart rate out too much.

Tuesday Oct 1, 2019 #

Note
(sick) (rest day)

Feeling very tired and ill in the morning but improved as the day went on.

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