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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sheap

In the 31 days ending May 31, 2019:

activity # timemileskm+m
  Running 22 9:46:46 55.55 89.41 1083
  S + C16 4:54:20 0.88 1.42
  Orienteering 4 2:36:07 14.42(10:49) 23.21(6:44) 36126c
  Tennis1 1:49:38 4.76(23:01) 7.66(14:18) 185
  Total40 19:06:51 75.62 121.7 162826c
  [1-5]40 17:28:21

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Friday May 31, 2019 #

Note

Sorry not running today:( caught the sniffles or maybe have hayfeaver who knows.
10 AM

S + C 20:27 intensity: (39 @0) + (17 @1) + (19:31 @3) 0.29 km (1:10:02 / km)
ahr:80 max:123

Full body and core.

S + C 10:00 [3]

10 x 10 lifts

Thursday May 30, 2019 #

10 AM

Running 10:00 [2] 2.0 km (5:00 / km)

Testing out spikes for Tommy’s race.
7 PM

Tennis (Skateboarding ) 1:49:38 intensity: (1:10:05 @0) + (10:51 @1) + (1:18 @2) + (27:24 @3) 7.66 km (14:18 / km) +185m 12:46 / km
ahr:107 max:152

I know I know this is very sinful but it’s apparently more of a sport that orienteering:/ and logging this because my legs are sore from it wheyhey.

Wednesday May 29, 2019 #

S + C 10:00 [3]

6 PM

Running 8:43 intensity: (21 @0) + (6:30 @1) + (1:32 @2) + (20 @3) 1.71 km (5:05 / km)
ahr:136 max:160

Warm up with a ft pause in the middle:)
C • ft 2
7 PM

Running 5:03 intensity: (3:23 @1) + (1:30 @2) + (10 @3) 0.89 km (5:40 / km)
ahr:135 max:153

Strides?

Running 3:39 intensity: (14 @0) + (1:27 @1) + (1:43 @2) + (14 @3) + (1 @4) 0.52 km (6:59 / km)
ahr:138 max:177

Warm down collecting spikes off the track:)

Running 20:23 intensity: (10 @0) + (2:21 @1) + (11:57 @2) + (5:36 @3) + (19 @4) 3.41 km (5:59 / km)
ahr:154 max:182

9 x 300m (100m walk)
Oh boiii that goes down as the hardest mental session in a long while. Limited edition at the track with only Stan, Callum, John, and me trotting round. A combination of running with no one, a filthy headwind plus lots of Jim’s group plodding round made for a lavely 60s rep:) let’s just say not the most enjoyable session but ayy got round.

Tuesday May 28, 2019 #

7 PM

Running 19:22 intensity: (4 @0) + (1:19 @1) + (9:52 @2) + (3:24 @3) + (4:34 @4) + (9 @5) 2.73 km (7:06 / km) +50m 6:30 / km
ahr:155 max:186 (sick)

Bleugh. The fact that it was meant to be 10k says it all. Stomach icky and niggly right calf so decided to call it a day and not be sick:)

Running 28:24 intensity: (2:22 @0) + (15:42 @1) + (8:38 @2) + (1:38 @3) + (4 @4) 2.77 km (10:16 / km) +34m 9:41 / km
ahr:135 max:178 (sick)

Walked back and got lost:)

Monday May 27, 2019 #

S + C 10:00 [3]

Sunday May 26, 2019 #

2 PM

Running 17:37 intensity: (53 @1) + (9:06 @2) + (5:34 @3) + (2:01 @4) + (3 @5) 1.6 km (10:59 / km)
ahr:158 max:186 shoes: Nike zoom elite

Running 12:00 intensity: (16 @1) + (7 @2) + (7:09 @3) + (2:57 @4) + (1:31 @5) 3.01 km (3:59 / km) +5m 3:57 / km
ahr:193 max:206 shoes: Puma spikes

YDL Crawley
First ever rave on the track so no clue what paceing is managed to go off way too fast. Also decided it was a brilliant idea to wear my spikes that I’ve never worn before:) First lap was something like 75 but that may have been the brain hallucinating. Then did the big track no no of looking behind me and saw a girl coming up. Managed to hold her off till the last lap where I was preoccupied waving at people. Big bummer as aim was either sub 15 or sub 12 and almost got both. Heyho next time think I’ll definitely be able to go faster as didn’t feel like was pushing tooo much. Finished and found out all the spikes on one of my shoes had fallen out which explains the crunches. Sorry anyone doing a barefoot warm down:) Fun stuff but think I’ll stick to orienteering, not a fan of only having to turn left.

Running 10:22 intensity: (37 @0) + (3:00 @1) + (5:03 @2) + (1:42 @3) 0.76 km (13:34 / km) +3m 13:21 / km
ahr:145 max:171 shoes: Nike zoom elite

3 PM

Running warm up/down 15:00 [3]
shoes: Nike zoom elite

Cumulative wu and wd with various Crawleyers.

Saturday May 25, 2019 #

8 AM

Running 5:31 intensity: (14 @0) + (31 @1) + (3:30 @2) + (46 @3) + (28 @4) + (2 @5) 0.67 km (8:12 / km) +12m 7:32 / km
ahr:153 max:186

Wu

Running 32:11 intensity: (6 @0) + (5 @1) + (9:43 @2) + (13:16 @3) + (9:01 @4) 4.85 km (6:38 / km) +67m 6:13 / km
ahr:153 max:172

Jogging round the East Grinstead Park run with mum. Almost got her pb:) Nice leg turnover so hopefully will be fresh tomorrow.

Friday May 24, 2019 #

Note
(rest day)

Not running today because unsure how to prepare for a 3k race so don’t want to over do it first time. Also how can I resist the offer from the a level maths teacher to run his 50th parkrun tomorrow with him and Stan. There’s even going to be flapjack. Fun stuff.
6 PM

S + C 21:00 [3]

3 x 10 bench press reps. 3 x 10 leg press. Band stuff. Core stuff. Trying to teach Stan to do Russian twists however apparently they are too technical.

Thursday May 23, 2019 #

4 PM

Running 29:58 intensity: (8 @0) + (57 @1) + (8:17 @2) + (14:50 @3) + (4:55 @4) + (51 @5) 5.22 km (5:44 / km) +61m 5:25 / km
ahr:163 max:170

Easy recovery with Dad and Stan. Very very hot but nice to clear the brains. Also saw a big fox then lots of sheep.
8 PM

S + C 10:00 [3]

Fun

Wednesday May 22, 2019 #

7 PM

Running 17:01 intensity: (3:16 @1) + (9:25 @2) + (2:36 @3) + (1:40 @4) + (4 @5) 3.62 km (4:42 / km)
ahr:150 max:186

3 x 300 3 x 200 + long walk recoveries
(54’s) (32’s)
Back at the track for first time in 4 weeks so feeling pretty unspringy. Must admit not really looking forward to 7 laps of an oval:)

Running 4:42 intensity: (7 @1) + (26 @2) + (1:20 @3) + (2:48 @4) + (1 @5) 0.8 km (5:52 / km)
ahr:173 max:185

Well apparently my barefoot warm down dodging spit rockets was more intense than the session?

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)

Recoveries and wu that I didn’t record.

Tuesday May 21, 2019 #

4 PM

Running 22:47 intensity: (13 @0) + (6:42 @1) + (12:08 @2) + (3:15 @3) + (29 @4) 3.14 km (7:15 / km) +20m 7:02 / km
ahr:146 max:184

Wu (4:30’s)
4 x 200m (29-30s)
Wd walk (very slow k’s)

Listened to Spanish vocab for 15 mins then combine harvester on repeat because I was in a field.

Monday May 20, 2019 #

5 PM

S + C 26:41 intensity: (2:14 @0) + (4:36 @1) + (19:51 @3) 0.1 km (4:37:57 / km)
ahr:85 max:138

Mit no one because toms in Germany
6 PM

S + C (1000) 10:00 [3]

Sunday May 19, 2019 #

11 AM

Running 7:09 intensity: (19 @1) + (2:37 @2) + (2:29 @3) + (1:40 @4) + (4 @5) 1.2 km (5:57 / km) +29m 5:19 / km
ahr:165 max:185

wu

Orienteering 38:38 intensity: (1 @0) + (26 @1) + (52 @2) + (17:48 @3) + (9:29 @4) + (10:02 @5) 5.54 km (6:58 / km) +66m 6:35 / km
ahr:173 max:182

Sunny Sussex weekend long at Angmering
Very short long course should've run up but ay never mind. Clean till 3 where me and someone in a black t shirt ran round in circles for 2 mins going to every pit in the area. On the way to 6 met a tall ferocious dog that grumbled so turned around and went all the way round the other side of the field which was a pleasant detour through bluebells but slightly inconvenient. All fine till 10 where I didn't chew my bearing out of the control so was quite a bit off. Need to practice this lots. Nice run in:) 1st overall got a lovely world orienteering day buff.

Running 18 intensity: (6 @1) + (8 @2) + (4 @3) 0.06 km (5:21 / km)
ahr:148 max:170

Saturday May 18, 2019 #

12 PM

Running 14:59 intensity: (1:53 @0) + (6:11 @1) + (5:03 @2) + (1:52 @3) 1.01 km (14:53 / km) +1m 14:47 / km
ahr:134 max:171

Wu- forgot my compass and dibber and control description holder and whistle so rather discombobulated.
1 PM

Orienteering 38:22 intensity: (2 @0) + (48 @2) + (4:31 @3) + (27:42 @4) + (5:19 @5) **** 5.17 km (7:25 / km) +72m 6:56 / km
ahr:185 max:190 26c shoes: New x talons

Rewell quarry and gobble stones middle distance.
2 PM

Running warm up/down 8:27 [3] 1.32 km (6:24 / km) +2m 6:21 / km

Wd looking for Stan who winded himself breaking his not broken toe.

Friday May 17, 2019 #

10 PM

S + C 20:00 [3]

10 mins of weights on the bench press. Reps of 20 with 10s rest between each set.

Thursday May 16, 2019 #

4 PM

Running 43:10 intensity: (13 @0) + (6 @1) + (5:16 @2) + (5:30 @3) + (23:19 @4) + (8:46 @5) 8.14 km (5:18 / km) +217m 4:41 / km
ahr:178 max:189

Exploring new tracks with Stan in the sun. Bit disappointed like but contemplating going training somewhere else in Scandinavia with Stan.
C • come 5

Wednesday May 15, 2019 #

1 PM

S + C 17:00 [3]

Revision break
8 PM

S + C 31:17 intensity: (10:26 @0) + (8:20 @1) + (3:13 @2) + (9:18 @3) 0.73 km (42:44 / km)
ahr:112 max:168

It got to the stage that anything would bebetter than revising chemistry so did an intense core/weights/legs/glutes thing with tommy. He was on the tunes...

Tuesday May 14, 2019 #

4 PM

S + C 15:00 [3]

Do love a bit of binary fission.

Some down lots to go. At least I didn't break my ankle an hour before the exam hmmm;)
C • who doesn't 4
6 PM

Running 17:27 intensity: (20 @1) + (1:26 @2) + (7:00 @3) + (6:39 @4) + (2:02 @5) 3.98 km (4:23 / km) +41m 4:10 / km
ahr:168 max:189 shoes: Nike zoom elite

Wu with Stan pondering the question what everyone in Shiela is called.
5 x 1 min on 1 min off
Wd in a nice field

Monday May 13, 2019 #

S + C 22:00 [3]

Sunday May 12, 2019 #

11 AM

Running 42:09 intensity: (21:46 @1) + (15:58 @2) + (4:24 @3) + (1 @4) 4.68 km (9:00 / km) +152m 7:45 / km
ahr:139 max:175

Walk/jog wu with mum and podge, 5 x 1 min steep hills (2 min jog recovery), walk wd with mum. Beautiful day to be stuck inside revising:(
Felt good pushed too hard on 1st. Very very nervous for the upcoming track races. The climb is lying.

Saturday May 11, 2019 #

Note

Easy week but fun:) will get more intervals in soon.

S + C 16:00 [3]

10 AM

Running 6:26 intensity: (40 @0) + (39 @1) + (1:59 @2) + (2:32 @3) + (27 @4) + (9 @5) 0.87 km (7:25 / km) +5m 7:13 / km
ahr:155 max:195

Wu

Orienteering 36:39 intensity: (18 @1) + (23 @2) + (2:32 @3) + (33:23 @4) + (3 @5) 6.06 km (6:03 / km) +66m 5:44 / km
ahr:179 max:189

SO club handicap blue.
Biggest race of the year- clean run for majority but the 1:5000 map scale tricked me a few times and made a big hash of #9. Happy to have stayed ahead of the big boys if only by 30 seconds:)

Running 5:18 intensity: (20 @1) + (19 @2) + (32 @3) + (4:00 @4) + (7 @5) 1.18 km (4:30 / km) +2m 4:28 / km
ahr:164 max:186

Wd1

Running 1:46 intensity: (7 @0) + (4 @1) + (12 @2) + (1:04 @3) + (17 @4) + (2 @5) 0.35 km (5:05 / km)
ahr:164 max:188

Wd2

Friday May 10, 2019 #

7 AM

S + C 11:00 [3]

Bench press
7 PM

S + C 21:55 intensity: (51 @0) + (21:04 @3) 0.3 km (1:14:03 / km)
ahr:80 max:107

Core

Thursday May 9, 2019 #

5 PM

Running 34:56 intensity: (11 @0) + (2:17 @1) + (7:37 @2) + (11:13 @3) + (11:10 @4) + (2:28 @5) 6.56 km (5:20 / km) +171m 4:43 / km
ahr:171 max:188

Tuesday May 7, 2019 #

7 PM

Running 46:33 intensity: (6 @0) + (43 @1) + (24:46 @2) + (17:30 @3) + (3:28 @4) 7.79 km (5:59 / km) +48m 5:48 / km
ahr:143 max:163

Very easy with Ffion. Really tired mentally from exam and have another 7 hours tomorrow which is fun but glad to be running just for the sake of seeing the beautiful countryside and sunset. Sprinted last 509m.

Going off attack point till training is the priority again bye:)

Monday May 6, 2019 #

Note
(rest day)

8 PM

S + C 22:00 [3]

Reps on the bench press thing. No clue what anything’s called but did lots of the side one then the bar one. Also tried a bit on the legs but they said no and I got tangled. Absolutely shattered and 10 hour exam starts tomorrow so no time to run which isn’t fun stuff.

Sunday May 5, 2019 #

Event: British Orienteering Championships
 
11 AM

Running 23:32 intensity: (1:02 @0) + (7:05 @1) + (14:05 @2) + (1:04 @3) + (16 @4) 2.9 km (8:07 / km) +139m 6:33 / km
ahr:142 max:180

Wu but forgot bib so had to run back.
C • oh 2

Orienteering 42:28 intensity: (7 @0) + (17:24 @2) + (4:59 @3) + (5:57 @4) + (14:01 @5) 6.43 km (6:36 / km) +157m 5:53 / km

British champs not good

Felt sluggy and not in the right mindset so really stuffed up the first couple. Went to 5 before 4 then almost missed out 5 going to 6. Complicated stuff. Second half was great though, spiked all the controls when Rachel caught me which was fun then a lovely haggis run down the slope to the finish.
Overall, very negative first half but positives in the second. Disappointed but will train harder.

Running 8:00 intensity: (40 @2) + (2:38 @3) + (4:38 @4) + (4 @5) 1.08 km (7:23 / km) +13m 6:58 / km
ahr:174 max:189

Wd with Rachel because we felt motivated.

Saturday May 4, 2019 #

5 PM

Running 12:55 intensity: (2 @1) + (7:39 @2) + (2:44 @3) + (2:30 @4) 2.61 km (4:57 / km) +13m 4:50 / km
ahr:160 max:179 shoes: Nike zoom elite

Shakeout post 6 hour journey pre British with Stan. Could taste all the ash in the air but was v fun and legs feeling alright if a little on the ouchy side.

Friday May 3, 2019 #

Note

Unfortunately had no time at all because out all evening and busy in the morning so really annoyed but didn’t get to do the session I’d planned. Will try and do a shakeout tomorrow after travel.

Thursday May 2, 2019 #

Note
(rest day)

Taperrrrrr and all time is taken up with a strange thing called GCSEs atm.

Wednesday May 1, 2019 #

7 PM

Running 35:58 intensity: (5:24 @0) + (13:23 @1) + (7:29 @2) + (8:23 @3) + (1:17 @4) + (2 @5) 4.98 km (7:13 / km)
ahr:139 max:186

Wu + hurdles
3 x 300m (300m walk) 3 x 200m (200m walk)
Wd + stretches
Good times in both ways, eventually getting faster. Consistent 52-53 300’s and 31-33 200’s.

*just saying I didn’t stop my watch before I get attacked for the lavely slow pace.

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