Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PeterM

In the 30 days ending Sep 30, 2019:

activity	#	time	miles		km		+m	load
Running	26	16:52:41	122.97	(8:14)	197.9	(5:07)	2850	162029.3
Orienteering	9	5:33:55	29.9	(11:10)	48.11	(6:56)	1577	53426.7
Cross Training	1	46:09						7384.0
Total	30	23:12:45	152.86		246.01		4427	222840.0

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Monday Sep 30, 2019 #

Note
(rest day)

Priorities include sleep, schoolwork and ucas. Don’t include training

Sunday Sep 29, 2019 #

8 AM

Running warm up/down 6:29 [3] 1.25 km (5:11 / km)
ahr:156 max:174

Orienteering race 33:43 [3] 5.4 km (6:15 / km) +222m 5:11 / km
ahr:186 max:197

JEC Relay @ Vesseaux

Got set out about 3 minutes down by David, at the front of a large pack. Started well and caught Austria along with the pack. Made a tiny slip at #8 but then absolutely nailed #9 which was hidden round the other side of a spur so me and Russia got ahead, having now caught FRA and NOR.
Next leg was a gurn along a path before nipping up onto a slope. Jumped a leg in my head so went to the wrong control, realised, then faffed back down to the path before another brief foray before heading back onto the path and finding it from there. Reckon I lost just over 2 mins here which was very frustrating and lost the pack as well. After this was with GER, who followed me round after spec, which was really good.

So a class race physically and technically apart from one control, so in that sense was a very positive experience - just need to keep focus and relocate quicker.

3 solid races this week which is really very satisfying considering where I was only 8 weeks ago!

Running warm up/down 5:47 [3] 0.88 km (6:34 / km) +1m 6:31 / km
ahr:143 max:171

9 PM

Running 9:00 [3] 2.0 km (4:30 / km)

No shame in logging a 2k sprint through Brussels airport with the lads to make a 15 minute flight connection. Includes a border crossing. And I was wearing sliders

Saturday Sep 28, 2019 #

9 AM

Running warm up/down 11:41 [3] 1.82 km (6:25 / km) +25m 6:01 / km
ahr:153 max:165

WU with a couple of model controls

Orienteering race 1:12:50 [3] 11.4 km (6:23 / km) +478m 5:17 / km
ahr:179 max:190

JEC Long @ Croix de Bauzon
34th

Started scrappy out of the start kite getting beat by Ida obro to the path - sad times. Took a safe slow route to #3 which in hindsight wasn’t great.
Next was the long leg - had decided before that I was gonna try and look for the round path option wherever possible, cos my steep descending tekkers are seriously low atm. Was well executed just probs lacking the fitness to really push I guess.
Identified the best route for me on the next long leg and took it. Control was coming down to a boulder on a really steep slope - had picked my AP as a boulder - I didn’t find it, so missed the control by about 50m. Next control there was 5 of us who messed it up slightly but the map was weird tbf. Smashed the next leg up the hill with the remaining person (a swede has caught me by 4 mins) on my tail.
Tiny banana on the next leg following him and then had a horrible downhill leg down the piste to the penultimate which I had to slalom but the boy I was with was an absolute terrain muncher so he wasn’t very fast either. Beat him to the finish tho and he had a wee hissy fit on the line which was adorable.
Solid race considering my suboptimal prep, finished strong and nav was sensible for the most part. Plenty of positives!

Running warm up/down 6:07 [3] 0.78 km (7:52 / km) +8m 7:29 / km
ahr:143 max:182

WD with eilidh

Friday Sep 27, 2019 #

1 PM

Running warm up/down 7:40 [3] 1.37 km (5:37 / km)
ahr:155 max:167 shoes: Brooks Hyperion

WU with eilidh

Orienteering race 15:12 [3] 3.83 km (3:58 / km) +26m 3:50 / km
ahr:196 max:205

JEC Sprint - 33rd +1.30

Super tricky #1 which I took a seriously sub optimal route on then into a maze section in a park which I acc did very well. Then had a long leg which wasn’t so good as I accidentally forced myself to adapt my routechoice.
The rest through the town and out and back again was all fine. did the right thing by just stopping at the spec run through to flip the map.

A decent run and result, at the end of the day I’m just happy to be here and racing, considering where I was less than 2 months ago :))). Ankle is still weak so I struggled with all the sharp turns and accélérations but ultimately just gotta accept where I am and make the most of it eh?

Running warm up/down 9:45 [3] 1.27 km (7:40 / km)
ahr:160 max:170 shoes: Brooks Hyperion

WD with eilidh

Running warm up/down 7:00 [3] 1.1 km (6:22 / km)
shoes: Brooks Hyperion

Razzing through the start boxes with eilidh getting shouted at by French people

Thursday Sep 26, 2019 #

10 AM

Orienteering 31:10 [3] 3.43 km (9:06 / km) +123m 7:43 / km
ahr:155 max:185

JEC forest model with flurry and davros, interesting area - had some really cool sections

3 PM

Orienteering 20:47 [3] 3.48 km (5:58 / km) +71m 5:25 / km
ahr:147 max:174 shoes: Brooks Hyperion

JEC sprint model with flurry feat. strides. Really cute town with some narrow alleys. Had a nice French chat with the commentator as well which was good

Wednesday Sep 25, 2019 #

7 AM

Running 46:23 [3] 8.43 km (5:30 / km) +61m 5:19 / km
ahr:143 max:158

Easy mooch with grace before the flight

Tuesday Sep 24, 2019 #

3 PM

Running 37:07 [3] 7.66 km (4:51 / km) +38m 4:44 / km
ahr:154 max:174 shoes: Brooks Ghost 11

some rainy sprints at roseburn, felt good

Monday Sep 23, 2019 #

3 PM

Running 48:08 [3] 9.02 km (5:20 / km) +146m 4:56 / km
ahr:143 max:170 shoes: Brooks Ghost 11

Recovery mooch round roseburn and corstorphine woods.

Sunday Sep 22, 2019 #

12 PM

Running warm up/down 16:52 [3] 2.69 km (6:17 / km) +108m 5:14 / km
ahr:141 max:166

Orienteering race 1:15:48 [3] 10.99 km (6:54 / km) +386m 5:52 / km
ahr:171 max:186

SOL 3 @ North Pentlands. Scrappy performance and took the wrong routechoice on the long leg. Wore a new ankle brace which worked really well considering how tough the terrain was - that being said the majority of downhills I just jogged cos there's no point risking it. Today was a test run for the ankle so in that sense it was a success.

Running warm up/down 4:39 [3] 0.82 km (5:42 / km)
ahr:154 max:174

Saturday Sep 21, 2019 #

Note
(rest day)

Ran the last 7 days so time for a rest. SOL tomorrow then easy run then some strides and sprints then —> France!

Friday Sep 20, 2019 #

11 AM

Running 41:16 [3] 10.14 km (4:04 / km) +71m 3:56 / km
ahr:168 max:184

Had less time today so headed out aiming for a nice 4:20s cruise but me sentais bien so just cranked it a bit for the last 5k and held the just sub 4's pace very comfortably which felt nice. Beaut day and was nice to do it as a loop.
Did the first 5 in 21:09 and the second in 19:43

Thursday Sep 19, 2019 #

4 PM

Running 37:06 [3] 6.66 km (5:34 / km) +168m 4:57 / km
ahr:148 max:167

Easy round corstorphine woods. Saw a zebra.

C • Zebra 3

Wednesday Sep 18, 2019 #

3 PM

Running 1:11:58 [3] 13.32 km (5:24 / km)

A rather long WU for xc with Thomas from stew mel round corstorphine woods then some getting lost in fountainbridge

Running race 11:52 [3] 3.57 km (3:19 / km)

XC @ Meadows. Unprecedented length for a wednesday league which rattled most competitors. Just sat behind Cammy till 3k then he pulled away for a 5 second W. Forgot my garmin so all of this is based off Thomas', who was a few secs behind me

Running 7:00 [3] 1.84 km (3:48 / km)

Was very late for something at school so jumped out the bus and absolute forest gump razzed it through the gridlocked streets of the west end at rush-hour :). Used mapometer

Tuesday Sep 17, 2019 #

7 AM

Running 55:09 [3] 10.08 km (5:28 / km) +505m 4:22 / km
ahr:162 max:183

Another awesome run round the latrigg slope then up to the top for some amazing morning views. Enjoyed running down the grassy spur again and saw a red squirrel. Couldn’t ask for more really

Monday Sep 16, 2019 #

7 AM

Running 52:13 [3] 10.2 km (5:07 / km) +309m 4:27 / km
ahr:142 max:163

Beaut run from Blencathra up glenderaterra valley past the place yesterday where we did soil sampling (super fun !!!)
Then round the top and back along a really cool narrow track on the much steeper side which was great fun.
Then joined onto the skiddaw path to run down the latrigg spur again which I did in April which was so so nice before a wee nasty kick up to the centre.
Such a beautiful morning with some cute clouds and blue sky. What more could you want eh

Sunday Sep 15, 2019 #

7 AM

Running 35:26 [3] 7.01 km (5:03 / km) +95m 4:44 / km
ahr:156 max:174

Found some nice fields to run in which was very pleasant in the morning sun. Was at Broomlee and am now heading to Blencathra for the next 2 nights. Should be some good running to do

Saturday Sep 14, 2019 #

9 AM

Running 48:07 [3] 8.17 km (5:53 / km) +140m 5:26 / km
ahr:149 max:171

Have been asked to plan a SoSOL @ Callendar Park in November so took the chasing sprint maps for a good recon all over the area.
Verdict was good despite it being the absolute worst time of year for vegetation. Defo some potential for some good courses :)

Friday Sep 13, 2019 #

11 AM

Cross Training warm up/down 15:02 [3]
ahr:126 max:145 shoes: Brooks Hyperion

Cross Training intervals 28:05 [3]
ahr:157 max:179 shoes: Brooks Ghost 11

5x (4mins tempo/threshold 2 mins spin)

Pretty grim, worked very hard and was literally dripping in sweat when I finished cos the air con is the school gym is so broken. eww

Combatted the boredom with a Kipchoge mini-documentary just released and finished off with our photo friend Bruni's winning run at the world champs

Cross Training warm up/down 3:02 [3]
ahr:152 max:180 shoes: Brooks Ghost 11

Thursday Sep 12, 2019 #

3 PM

Running 32:46 [3] 6.03 km (5:26 / km) +162m 4:48 / km
ahr:156 max:189 shoes: Brooks Ghost 11

Another top run in corstorphine woods - such a nice wee area

Wednesday Sep 11, 2019 #

3 PM

Running 1:16:10 [3] 15.37 km (4:57 / km) +141m 4:44 / km
ahr:158 max:180

C • Nice Run 2

Tuesday Sep 10, 2019 #

3 PM

Running 28:34 [3] 6.19 km (4:37 / km) +21m 4:32 / km
ahr:154 max:176 shoes: Brooks Ghost 11

Stomach issues kinda ruined this. Sort of doubting if I should run XC tomorrow at Inverleith, what with it being in the embargo and all - not sure if I'm just being silly or what?

Monday Sep 9, 2019 #

3 PM

Running 40:08 [3] 8.02 km (5:00 / km) +128m 4:38 / km
ahr:157 max:176 shoes: Brooks Ghost 11

Really enjoyed being in corstorphine woods again - a wee gem. Wore the wrong shoes so was schlippen and schliding again

Sunday Sep 8, 2019 #

11 AM

Running warm up/down 10:46 [3] 2.01 km (5:21 / km) +74m 4:31 / km
ahr:152 max:174

Orienteering 29:41 [3] 4.18 km (7:06 / km) +171m 5:54 / km
ahr:163 max:187

SOL @ Drummond Hill - Green.

Wanted to get some terrain time under my belt but not too much, so entered green and took it at an ok pace. Wore the brace. Ankle pain varied between mostly 0 and sometimes 1-2 out of 10.
Was such a nice area and was navving really well with only a few wee 15 sec hesitations. Any steep slopes or rough bits I slowed down for which worked well. Very enjoyable.

Running warm up/down 1:13 [3] 0.21 km (5:51 / km)
ahr:139 max:159

Saturday Sep 7, 2019 #

9 AM

Running 23:35 [3] 3.91 km (6:02 / km) +226m 4:41 / km
ahr:162 max:176

Nice pre-training run with Louis up to Grandtully hill top which had some seriously nice sunny views to Schiehallion and beyond

Orienteering 20:45 [3] 2.12 km (9:48 / km) +24m 9:17 / km
ahr:149 max:164

Bit of dip in the terrain with Louis - good with ankle

Running 5:14 [3] 0.91 km (5:46 / km)
ahr:161 max:166

1 PM

Orienteering 33:59 [3] 3.29 km (10:20 / km) +76m 9:16 / km
ahr:136 max:162

3 armed relay. Got through relatively unscathed until the last control...

Friday Sep 6, 2019 #

11 AM

Running 36:22 [3] 8.14 km (4:28 / km) +41m 4:22 / km
ahr:159 max:187 shoes: Brooks Ghost 11

Embargo skirting cruise down the leith. Taped the ankle - it felt fine

Wednesday Sep 4, 2019 #

3 PM

Running 46:07 [3] 8.02 km (5:45 / km) +225m 5:03 / km
ahr:158 max:177

Lovely run round Corstorphine Woods after school. Felt like I was gonna throw up with a really tight knot in my chest between 10-20mins in but that cleared and I just went got myself lost on some very tasty trails. Really enjoyed it as a warm up for xc

Running warm up/down 6:05 [3] 1.02 km (5:59 / km)
ahr:143 max:152

Running race 9:43 [3] 2.82 km (3:27 / km) +72m 3:03 / km
ahr:156 max:190

XC @ MES. Was a pretty positive experience in that I felt good for this which is alright on a slow hily course. Came third which was to be expected.
Have tried the ankle brace yesterday and today. Was fine on the slow runs but got some nasty rubbing during the race. Don’t think it works as well with a narrower shoe (I was wearing inov8s) so might research a possible alternative..

C • Ankle tape and thicker socks 2

Running warm up/down 9:39 [3] 1.32 km (7:19 / km) +18m 6:51 / km
ahr:170 max:178

Tuesday Sep 3, 2019 #

3 PM

Running 23:53 [3] 4.79 km (4:59 / km) +13m 4:55 / km
ahr:156 max:175

Rubbish

Monday Sep 2, 2019 #

3 PM

Running 43:31 [3] 10.04 km (4:20 / km) +56m 4:13 / km
ahr:166 max:186 shoes: Brooks Ghost 11

Set out with the intention of some lovely Inverleith park laps, then as I was going down the cycle path realised that it was some time in September when the new stricter embargo rules came into effect.
Checked my phone and sure enough I was not allowed in there from yesterday onwards (but I never went in so it’s fine) so aborted the plan and just settled for a shitty 5k out and back. What a run!
Gonna try and get an exemption for the Inverleith Park embargo cos it will have a big big impact on my training if I can’t use it, not to mention that I won’t be allowed to do any XC league races or actually go to my own school playing fields!! I also highly highly doubt it will be used, namely cos it’s not an orienteering area at all. Worth a try at least

C • What's wrong with Corstorphine Hill? 5

Sunday Sep 1, 2019 #

11 AM

Running 42:10 [3] 9.02 km (4:40 / km)
shoes: Brooks Ghost 11

No GPS cos someone decided to borrow my garmin yesterday and not charge it afterwards then upload it onto my log. What a disgrace.

Anyway a very positive run round Avon with a taped ankle. No pain or problems- yay! Just gonna keep building. Have entered green for the SOL next weekend which should be a good taster in terrain

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