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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ebennett

In the 7 days ending Sep 17:

activity # timemileskm+m
  Running 5 3:53:12 24.11(9:40) 38.8(6:01) 1126
  Orienteering2 59:01 5.0(11:48) 8.05(7:20) 378
  Commuting 2 38:32 7.03(5:29) 11.32(3:24) 88
  Strength and Conditioning 1 22:00
  Road Cycling 1 19:19 4.16(12.9/h) 6.69(20.8/h) 90
  Physio Exercises 1 16:30
  Total7 6:28:34 40.3 64.86 1682

» now

Sunday Sep 17 #

Running 43:53 [2] 7.56 km (5:48 / km) +134m 5:20 / km
ahr:131 max:157 shoes: Hoka pillows

Easy crag with the Sunday run club then solo meadows. This may have been obvious to many, but the meadows is not all that, will stick to seat in future.

Little training essay/note: still trying to get my Uni ducks in a row but the general plan is to establish a routine fairly soon that I can actually follow. It’s going to be a balancing game and while I am committed to orienteering Uni work is going to come first. However, training is a solid second.
The goal is selection for an international competition next year. An honest assessment is that I’m obviously not at that standard yet but I was happy with the work I put in last year, and if I can build on that then I’ll be happy. The other goal is to keep it fun while working.

Saturday Sep 16 #

Running 7:46 [3] 1.4 km (5:33 / km) +51m 4:42 / km
ahr:140 max:158 shoes: Grinov 8s

From flat to start. Think I’m coming down with some kind of cold which explains high hr, although it is from wrist.

Orienteering 39:44 [3] 5.04 km (7:53 / km) +273m 6:12 / km
shoes: Inov3s

First ever euoc session! Only one 3k loop but still great to get out there, forgot how much I enjoy this sport.

Kept things slow for the first 4 controls before trying to go a bit closer to race pace after that but never really pushing it. Mostly clean apart from a moment of major scrappiness where I just couldn’t understand the map at all. Not sure what caused it but going to blame being slightly out of practice. Terrain speed feeling good.

Running 8:44 [2] 1.45 km (6:01 / km) +5m 5:55 / km
shoes: Grinov 8s

Back to the flat

Friday Sep 15 #

Strength and Conditioning 22:00 [1]

Right ankle feeling quite off with pain on heel and just generally feeling weird so thought id bypass the run and just go straight to S&C. Different routine, leg heavy with a bit of core. Looking forward to some tekkers tomorrow.

Thursday Sep 14 #

Commuting 20:52 [2] 5.77 km (3:37 / km) +43m 3:29 / km
shoes: Dr Dew

Cutting about

Running 47:57 [2] 8.01 km (5:59 / km) +319m 5:00 / km
ahr:138 max:168 shoes: SalmonSpeedX6

Mostly easy up the crags then seat and back round again. Steady on the climbs and trying to stick to grass rather than the tarmac but joints still a bit rickety the day after.

Wednesday Sep 13 #

Running 8:43 [2] 1.6 km (5:27 / km) +17m 5:10 / km
ahr:136 max:152 shoes: SalmonSpeedX6

Flat to bus stop, running a wee bit late due to dodgy stomach. Been going on all week, not sure whether to blame freshers nerves/excitement or my own abominable cooking.

Running 1:11:22 [2] 10.52 km (6:47 / km) +451m 5:35 / km
ahr:132 max:156 shoes: SalmonSpeedX6

Pentlands hill run with EUOC after a night out with EUOC. Not sure which was more physically demanding.

Felt unbelievably awful for the first 4ish km. Think it was dehydration but could equally be poor breakfast, 4 hours sleep, hangover or all the above. Anyway, on the verge of giving up but then had some sweets and began to feel better. Pretty much normal by the time we started descending at 7ish km and improving from there to the point where I actually felt really good. No idea what’s going on there.

Really enjoyed it in the end, excellent vibes and a great group of people :)

Running 7:19 [2] 1.32 km (5:33 / km) +9m 5:22 / km
ahr:133 max:146 shoes: SalmonSpeedX6

bus stop —> Greggs.

Tuesday Sep 12 #

Commuting 17:40 [1] 5.55 km (3:11 / km) +45m 3:04 / km
shoes: Dr Dew

Commuting tings

Running 14:40 [2] 1.62 km (9:03 / km) +121m 6:36 / km
ahr:139 max:159 shoes: Grinov 8s

Wu to alc o. Pretending not to know the names of people who I stalk incessantly on AP and have formed a parasocial relationship with.

Wrist hr seems to be working…?

Orienteering 19:17 [3] 3.01 km (6:24 / km) +105m 5:27 / km
ahr:147 max:181 shoes: Inov3s

Alc-o. Much better than beer O with lots of very sweet mysterious shots including whisky with weetabix. Took things at a medium pace who knows which controls were attended but didn’t feel nearly as plastered as after the Findhorn one. Lots of big names about.

Again, used watch hr data as seems good enough.

Running 7:14 [2] 1.55 km (4:40 / km)
ahr:138 max:160 shoes: Grinov 8s

Jog back to accom for the triathlon style transition from o kit to normal running kit.

Running 3:26 [2] 0.56 km (6:08 / km)
ahr:133 max:142 shoes: Hoka pillows

Athletics taster sesh wu, not including some very extensive drills that did sod all to make my legs feel better.

Running 10:34 [5] 2.95 km (3:35 / km) +12m 3:31 / km
shoes: Hoka pillows

Athletics society taster intervals.

Didn’t really go for the training value, more to just see what the club was like and whether it’s worth joining. Did 5 laps of a meadows triangle (600m?) with two ish minutes recovery. Started slow and increased the pace but unsurprisingly felt awful given the alc-o just an hour earlier.

Not sure if I’ll be attending regularly tbh, at risk of sounding superior the sessions were a bit short. Not easy, just geared towards 1500m and stuff like that. Seems like a decent bunch tho.

Running 1:34 [2] 0.26 km (6:02 / km) +7m 5:19 / km
ahr:120 max:135 shoes: Hoka pillows

Back to the crib. Disappointed that there was no cd, although there was stretching.

Monday Sep 11 #

Road Cycling 19:19 [2] 6.69 km (20.8 kph) +90m
shoes: Dr Dew

Singular time-pushed slap after visiting the sports fair. Went up to the orienteering stand and hit JH with the “so what’s this sport all about then”, and got a quick back to basics lesson before Oscar intervened with the “This boy’s ScotJOS”.

Tempo-ish effort some of the time but hrm not playing ball so who knows what really happened. Not usual Monday routine but everything a bit up in the air atm, signed up to about a million different sports clubs and have three runs planned for tomorrow, including alco followed by athletics club meadow reps which will be interesting.

Also, this bike is absolutely terrible.

Physio Exercises 16:30 [1]

On the grind while half the flat is out clubbing, while you were partying I practiced the blade n that.

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