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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sheap

In the 31 days ending Jul 31, 2019:

activity # timemileskm+m
  Running 32 11:22:32 60.05(11:22) 96.64(7:04) 1122
  Orienteering 15 9:53:49 38.66(15:21) 62.23(9:33) 764
  S + C5 2:40:43 0.01 0.02
  Total36 23:57:04 98.72 158.88 1886
  [1-5]36 23:17:08

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Tuesday Jul 30, 2019 #

12 PM

Running 9:38 intensity: (10 @0) + (3:41 @1) + (5:13 @2) + (34 @3) 1.32 km (7:17 / km) +12m 6:57 / km
ahr:141 max:166

Orienteering 33:41 intensity: (19 @0) + (40 @1) + (10:10 @2) + (13:26 @3) + (8:13 @4) + (53 @5) 3.03 km (11:08 / km) +57m 10:10 / km
ahr:167 max:199

Day 3 Dundurn

https://www.scottish6days.routegadget.co.uk/rg2/#5...

Running 16 intensity: (15 @2) + (1 @3) 0.05 km (5:14 / km)
ahr:152 max:159

10 PM

Running 16 intensity: (9 @0) + (5 @1) + (2 @3) 0.08 km (3:13 / km) +9m 2:07 / km
ahr:117 max:120

Monday Jul 29, 2019 #

10 AM

Running 25:25 intensity: (4:45 @0) + (9:11 @1) + (9:00 @2) + (2:27 @3) + (2 @4) 2.32 km (10:58 / km) +85m 9:17 / km
ahr:133 max:177

Orienteering 49:20 intensity: (6 @0) + (14 @1) + (3:07 @2) + (17:09 @3) + (26:11 @4) + (2:33 @5) 5.71 km (8:38 / km) +142m 7:41 / km
ahr:175 max:194

Day 2 Edinchip

https://www.scottish6days.routegadget.co.uk/rg2/#5...

Running 18:51 intensity: (5:00 @0) + (9:37 @1) + (2:00 @2) + (2:12 @3) + (2 @4) 1.83 km (10:18 / km)
ahr:125 max:178

Sunday Jul 28, 2019 #

Event: Scottish 6 Days 2019
 
9 AM

Running 16:31 intensity: (3:44 @0) + (5:05 @1) + (6:25 @2) + (1:17 @3) 1.19 km (13:51 / km) +49m 11:30 / km
ahr:133 max:165

Wu

Orienteering 1:09:24 intensity: (45 @0) + (8:45 @1) + (41:52 @2) + (16:31 @3) + (1:31 @4) 5.76 km (12:04 / km) +181m 10:25 / km
ahr:153 max:181

Day 1 Aucingarrich

https://www.scottish6days.routegadget.co.uk/rg2/#5...

Saturday Jul 27, 2019 #

5 PM

Running 27:21 intensity: (41 @0) + (3:56 @1) + (2:07 @2) + (11:21 @3) + (9:09 @4) + (7 @5) 5.35 km (5:07 / km) +55m 4:52 / km
ahr:163 max:186

Shakeout round Comrie with a bunch of people. Pace defo being set quit fast by Scott but good to keep the legs turning.

Friday Jul 26, 2019 #

11 AM

Running 3:35 intensity: (1:53 @2) + (1:03 @3) + (39 @4) 0.42 km (8:28 / km) +6m 7:54 / km
ahr:165 max:182

Orienteering 20:11 intensity: (50 @3) + (3:32 @4) + (15:49 @5) 2.5 km (8:04 / km)
ahr:187 max:202

Relay simulation @ North Granish
Southdowns ftw:) Really good run and legs somehow not feeling too tired. Managed to overtake Anna and stay just ahead of Rachel and Pippa so dealt well with the pressure. Found it hard to see the kites.

Running 4:46 intensity: (43 @2) + (1:16 @3) + (2:47 @4) 0.68 km (6:59 / km)
ahr:173 max:184

2 PM

Running 30 intensity: (4 @0) + (13 @1) + (4 @2) + (9 @3) 0.06 km (8:56 / km)
ahr:120 max:145

Running 1:29 intensity: (6 @1) + (1:04 @2) + (19 @3) 0.22 km (6:39 / km)
ahr:154 max:174

Orienteering 39:16 intensity: (18 @0) + (25 @1) + (16:01 @2) + (19:07 @3) + (3:25 @4) 4.14 km (9:30 / km) +11m 9:22 / km
ahr:164 max:183

Running 5:22 intensity: (28 @2) + (2:29 @3) + (2:21 @4) + (4 @5) 1.0 km (5:21 / km)
ahr:173 max:185

Running 17:41 intensity: (4 @0) + (1:18 @1) + (5:29 @2) + (6:15 @3) + (4:30 @4) + (5 @5) 3.0 km (5:53 / km) +36m 5:33 / km
ahr:163 max:185

5 PM

Running 15:41 intensity: (1:25 @1) + (4:34 @2) + (9:42 @3) 2.8 km (5:36 / km) +45m 5:11 / km
ahr:162 max:174

Thursday Jul 25, 2019 #

10 AM

Running 6:16 intensity: (51 @2) + (2:13 @3) + (2:31 @4) + (41 @5) 0.92 km (6:50 / km)
ahr:173 max:189

wd

Running 8:31 intensity: (4 @0) + (2:01 @1) + (6:00 @2) + (26 @3) 1.21 km (7:01 / km) +3m 6:56 / km
ahr:148 max:165

wu

Orienteering 23:11 intensity: (4:50 @2) + (2:29 @3) + (1:41 @4) + (14:11 @5) 4.12 km (5:38 / km) +59m 5:15 / km
ahr:181 max:198

Sprint around Forres. Spent more than half the course looking at my map which is tragic. need to LOOK UP. Footage showed I was looking at my map unnecessarily on a straight road so really need to practice looking up more. Big mistake to #12 as doubted my route choice because didn't know exactly where control was in relation to fence. Need to CHECK CONTROL DESCRIPTIONS. Speed not great but not toooo tragic.
1 PM

Running 10:18 intensity: (1:10 @1) + (6:41 @2) + (2:27 @3) 1.26 km (8:09 / km)
ahr:154 max:174

Orienteering 58:42 intensity: (3 @0) + (20 @1) + (17:38 @2) + (17:56 @3) + (14:09 @4) + (8:36 @5) 5.34 km (11:00 / km)
ahr:170 max:193

Long training @ Culbin (the nicest part)
Second half shadowed by Paul. Need to CHECK DIRECTION EXITING CONTROL. Bearings off on a few but overall using beacons well and simplifying the terrain well.

Running 5:41 intensity: (5 @1) + (3:05 @2) + (2:04 @3) + (27 @4) 0.52 km (10:53 / km) +13m 9:43 / km
ahr:160 max:179

Wednesday Jul 24, 2019 #

11 AM

Running 6:06 intensity: (8 @0) + (11 @1) + (2:06 @2) + (3:36 @3) + (5 @4) 1.03 km (5:56 / km)
ahr:161 max:178

Orienteering 31:48 intensity: (53 @0) + (1:55 @1) + (17:29 @2) + (11:23 @3) + (8 @4) 2.25 km (14:10 / km) +11m 13:49 / km
ahr:157 max:176

Talk O with Anna @ Loch Vaa. Taking it very slow but managed to make an error to #2 as didn't see the steep reentrant before the one I had already clicked. Distance judgement pretty off. Bearings accurate and personal legend told me not to rely on the vegetation as was pretty unreliable.

Running 7:33 intensity: (2:33 @1) + (3:56 @2) + (1:04 @3) 0.93 km (8:09 / km)
ahr:147 max:167

2 PM

Orienteering 40:48 intensity: (1:55 @1) + (8:52 @2) + (15:53 @3) + (14:08 @4) 3.56 km (11:27 / km) +38m 10:53 / km
ahr:168 max:190

Map Memory with Pippa @ Loch Vaa. Cruising round with no big errors apart from one of pips bearings;) Pretty much spiked every control. Did one course then half of the other one.

Running 6:11 intensity: (4 @0) + (23 @1) + (2:36 @2) + (2:48 @3) + (20 @4) 1.09 km (5:40 / km)
ahr:161 max:182

4 PM

Running 5:10 intensity: (1:12 @1) + (1:00 @2) + (2:19 @3) + (39 @4) 0.49 km (10:34 / km)
ahr:157 max:181

Tuesday Jul 23, 2019 #

11 AM

Orienteering 34:11 intensity: (19 @0) + (2:08 @1) + (13:04 @2) + (9:30 @3) + (8:01 @4) + (1:09 @5) 3.22 km (10:38 / km)
ahr:164 max:191

Compass and Windows exercises @ Rosiesle.
Bearings accurate on all but one as got distracted by control so went off line then couldn't get back on it so need to trust my compass. also pick a feature that is not too close so that if you do go off it is easy to get back on the line. Pick distinctive featured LOOK UP.

Running 25:24 intensity: (3:20 @0) + (4:27 @1) + (13:23 @2) + (3:39 @3) + (35 @4) 1.8 km (14:08 / km)
ahr:145 max:182

2 PM

Running 8:19 intensity: (16 @0) + (1:22 @1) + (5:47 @2) + (54 @3) 0.8 km (10:25 / km)
ahr:147 max:169

Orienteering 24:24 intensity: (8 @1) + (5:09 @2) + (12:30 @3) + (4:56 @4) + (1:41 @5) 2.03 km (12:03 / km) +37m 11:03 / km
ahr:174 max:195

Line exercise being shadowed by Paul for second half. Slow and steady for first half then had to have a wee pause so I couldn't see Pippa and Paul. Grimy in the dark green but apparently I stayed on my line which is a miracle. The pressure of being shadowed meant I went off slightly too fast for my nav but quickly recomposed and managed to keep constant contact with map. A few little blips off the line but on the whole using beacons very well so no big mistakes.

Running 8:06 intensity: (37 @1) + (2:46 @2) + (3:24 @3) + (1:09 @4) + (10 @5) 1.07 km (7:36 / km)
ahr:162 max:187

Monday Jul 22, 2019 #

11 AM

Running 9:41 intensity: (12 @0) + (5 @1) + (1:02 @2) + (4:10 @3) + (2:00 @4) + (2:12 @5) 1.31 km (7:24 / km)
ahr:174 max:199

Wu

Running 13:19 intensity: (10 @2) + (11:08 @3) + (11 @4) + (1:50 @5) 3.05 km (4:22 / km)
ahr:202 max:209

TT- not good at all. Bad time of the month so had stomach and back pains and just feeling all round pretty bleugh. Can definitely go at least a minute quicker.

Running 4:35 intensity: (14 @2) + (1:01 @3) + (17 @4) + (3:03 @5) 0.74 km (6:10 / km) +1m 6:07 / km
ahr:187 max:203

Wd
3 PM

Running 13:26 intensity: (4:30 @1) + (5:01 @2) + (3:27 @3) + (28 @4) 1.05 km (12:48 / km) +41m 10:42 / km
ahr:150 max:178

Wu

Orienteering 44:18 intensity: (2:04 @2) + (15:19 @3) + (19:07 @4) + (7:48 @5) 4.6 km (9:38 / km) +122m 8:31 / km
ahr:177 max:194

Technical assessment at Moor of Alvie
Shadowed by Tom bray for the last half of the course. Felt slightly tired from the TT in the first part but after roughly #5 legs loosened up. A few minor errors in the circle but no huge time losses.

Running 5:55 intensity: (12 @2) + (1:55 @3) + (3:07 @4) + (41 @5) 1.04 km (5:40 / km) +13m 5:21 / km
ahr:176 max:190

Wd

Sunday Jul 21, 2019 #

Running 9:30 [3] 2.11 km (4:30 / km)

Shakeout with the bois.

Saturday Jul 20, 2019 #

7 PM

Running 26:05 intensity: (15 @0) + (4:52 @1) + (5:18 @2) + (9:23 @3) + (5:45 @4) + (32 @5) 4.0 km (6:31 / km) +36m 6:14 / km
ahr:154 max:191

Shakeout and drills with dad who has a sore back.

Friday Jul 19, 2019 #

Note

Easy week before 2 weeks of solid orienteering. Been pretty bunged up with hay fever.
C • have fun 3
10 AM

S + C (Climbing ) 45:00 [3]

Was actually around 2 hours but not logging it all as some wasn’t so strenuous.

Thursday Jul 18, 2019 #

S + C 20:00 [3]

Running 24:36 [3] 4.21 km (5:51 / km) +29m 5:39 / km

Ez

Wednesday Jul 17, 2019 #

12 PM

Running 9:35 intensity: (27 @0) + (1:50 @1) + (1:07 @2) + (3:50 @3) + (1:01 @4) + (1:20 @5) 1.5 km (6:22 / km)
ahr:131 max:165

Warm up - jog then dynamic stretches then static stretches then strides then a wee more jogging.

Orienteering 31:37 intensity: (20 @0) + (11 @1) + (2:08 @2) + (7:21 @3) + (8:37 @4) + (13:00 @5) 4.76 km (6:38 / km)
ahr:181 max:204

The Slab
Really techy intricate area like a sandpit. Aimed to practice my overall technique to see what I need to work on. I think it would be good to practice some attack points as didn’t feel I was consciously using them much. Also planning ahead. Overall good run although was very tiring running on sand for 70% of the course so rather slow.

Orienteering 16:46 intensity: (6:54 @0) + (8:05 @1) + (45 @2) + (1:02 @3) 1.08 km (15:29 / km)
ahr:119 max:153

Went out to redo a control walking.

Tuesday Jul 16, 2019 #

S + C 17:00 [3]

Bench press

Monday Jul 15, 2019 #

9 PM

Running intervals 27:22 [4] 5.23 km (5:14 / km) +24m 5:07 / km
shoes: Nike zoom elite

Wu
90.90.60.60.60.30.30.30.15.15.15
Wd
Camping so just did this in the terrain around the field whilst jazz shouted stop and start at me. Very hot all day so waited till the sun went down to do this.

Sunday Jul 14, 2019 #

6 PM

S + C 53:43 [3] 0.02 km (52:39:48 / km)
ahr:76 max:97

Pretty tough session covering everything.

Friday Jul 12, 2019 #

12 PM

Running 59:55 intensity: (23 @0) + (9:03 @1) + (15:59 @2) + (12:06 @3) + (15:49 @4) + (6:35 @5) 6.57 km (9:07 / km) +187m 7:59 / km
ahr:163 max:193

Was feeling inspired by the GB women’s relay win so went out for a hard terrain run. Stans map was interesting and the terrain was extremely varied so felt like I was running through lots of different countries. First 3 controls were very brambley and found Stan fully stuck in a bush but from then on wasn’t quite as think so could vitally run most of it. Brashings, heather, marsh, pine followed. Was good fun and really good route so going to use it as a bench mark and try and improve technique/speed through terrain.

Thursday Jul 11, 2019 #

8 PM

S + C 25:00 [3]

Core

Wednesday Jul 10, 2019 #

7 PM

Running 21:34 intensity: (26 @0) + (28 @1) + (6:25 @2) + (11:12 @3) + (3:03 @4) 4.05 km (5:19 / km) +25m 5:10 / km
ahr:164 max:184

Meant to do 8 x 400m with 30 sec recovery but dropped out and did 4 cuz feeling really bad and got a wee sad.
Looking back I was physically rather drained as not used to the short hard sprints I did the day before plus also not used to hills which I did on Monday so probably should’ve had a rest day here.

Running 8:36 [3] 1.67 km (5:09 / km)

Tuesday Jul 9, 2019 #

1 PM

Running 29 [5] 0.2 km (2:25 / km)

Sports day individual year 11 (1st)

Running 14 [5] 0.1 km (2:20 / km)

Sports day relay year 11 (1st)

Running 14 [5] 0.1 km (2:20 / km)

Sports day relay year 12 (3rd)

Monday Jul 8, 2019 #

7 PM

Running warm up/down 15:00 [2] 2.3 km (6:31 / km)

Warm up

Running hills 25:47 [4] 4.69 km (5:30 / km) +172m 4:39 / km
shoes: Nike zoom elite

2 sets of 4 x 3 hills (3 stage hills) so 24 reps in total.
Extremely dead near the end as hills were a bit of a shock to the system.
With athletics
8 PM

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

Wd

Sunday Jul 7, 2019 #

12 PM

Running 19:02 intensity: (4:33 @0) + (5:19 @1) + (6:30 @2) + (2:40 @3) 1.6 km (11:55 / km)
ahr:132 max:172

Orienteering 48:42 intensity: (7 @0) + (24 @1) + (5:14 @2) + (11:08 @3) + (14:49 @4) + (17:00 @5) 6.53 km (7:28 / km) +90m 6:59 / km
ahr:178 max:197

YBT final green (2nd)
10 minute control. Lost. Bracken.
A good physical performance through most of it just made a hash of about 3 controls. Didn’t check my direction out of 9 which led to the big mistake on 10. Should’ve gone back to the control but just kept going and half relocating.

Saturday Jul 6, 2019 #

10 AM

Running 8:18 intensity: (12 @0) + (1:03 @1) + (4:29 @2) + (2:12 @3) + (22 @4) 1.01 km (8:14 / km) +1m 8:11 / km
ahr:152 max:179

Wu with dad

Orienteering 27:30 intensity: (25 @1) + (12 @2) + (2:33 @3) + (14:20 @4) + (10:00 @5) 3.61 km (7:37 / km) +18m 7:25 / km
ahr:186 max:196

SO park series
Actually a really decent technical area. Made way too many mistakes as couldn’t focus in the heat. My compass broke and said every direction was north which didn’t exactly help with the bearings.

Running 28:21 intensity: (1:51 @0) + (15:02 @1) + (7:56 @2) + (3:28 @3) + (4 @4) 1.39 km (20:27 / km) +11m 19:39 / km
ahr:136 max:178

Trail O

Running 8:15 intensity: (2:29 @0) + (3:23 @1) + (1:04 @2) + (1:19 @3) 0.76 km (10:47 / km) +10m 10:06 / km
ahr:125 max:167

Wd collecting controls

Wednesday Jul 3, 2019 #

6 PM

Running intervals 33:34 intensity: (16 @0) + (2:46 @1) + (11:54 @2) + (7:30 @3) + (6:03 @4) + (5:05 @5) 5.43 km (6:11 / km) +17m 6:05 / km
ahr:165 max:194 shoes: Nike zoom elite

90 x2 60 x4 30 x4 15 x4 with equal recovery.
Plus wu and wd.

Tuesday Jul 2, 2019 #

4 PM

Running 11:30 intensity: (11 @0) + (18 @1) + (5:37 @2) + (2:45 @3) + (1:42 @4) + (57 @5) 2.21 km (5:12 / km) +16m 5:01 / km
ahr:161 max:189

Down to the rocks.

Monday Jul 1, 2019 #

4 PM

Running hills 36:28 intensity: (8 @0) + (7 @1) + (5:00 @2) + (10:01 @3) + (15:43 @4) + (5:29 @5) 6.11 km (5:58 / km) +201m 5:07 / km
ahr:176 max:191 shoes: Nike zoom elite

First proper run in yonks! And feeling rather unfit:) Meant to be pushing up hills and easy on flat but had to take the last 2 hills easy as a mixture of pollen, the heat and remains of chest infection meant I felt asthmatic. Did a course on biresmore.

Running warm up/down 6:14 intensity: (1:24 @2) + (2:00 @3) + (2:03 @4) + (47 @5) 0.75 km (8:21 / km) +24m 7:13 / km
ahr:173 max:190 shoes: Nike zoom elite

Wd

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