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Training Log Archive: loobey

In the 7 days ending Jun 30, 2019:

activity # timemileskm+m
  Cycling5 2:45:28 5.4 8.7 104
  Orienteering6 1:34:24 13.08(7:13) 21.05(4:29) 121
  Running5 1:33:39 10.56(8:52) 17.0(5:31) 60
  Aqua Jogging1 1:00:00
  Strength & Conditioning1 1:00:00
  Total12 7:53:31 29.04 46.74 286
  [1-5]8 5:29:15

» now

Sunday Jun 30, 2019 #


My results over these last 2 weekends of sprint racing have really surprised me as I feel like I've still hardly been doing any running training, let alone speedwork. Let's hope I can get in some more consistent running training over the next few months so I'm in top form for Switzerland and China :)

10 AM

Running (Warm Up) 11:23 intensity: (1 @0) + (25 @1) + (3:07 @2) + (7:50 @3) 2.09 km (5:27 / km)
ahr:138 max:146 shoes: Inov8 F-lite 195 Blue 2

Orienteering race 13:13 intensity: (16 @1) + (15 @2) + (29 @3) + (8:39 @4) + (3:34 @5) 3.25 km (4:04 / km)
ahr:169 max:181 shoes: Inov8 F-lite 195 Blue 2

ASOM Sprint - Ostende

Really pleased with this race and so surprised to take the win!! 3secs ahead of Galina and 17secs ahead of Virag.

Was planning ahead well and picking good route choices throughout, with that effortless flowing feeling that you get when the sprint technique is at it's best. Kept seeing glimpses of Kristine coming in/out of controls from 9 onwards which helped to keep me pushing hard through the second half of the race.


Running (Warm Down) 14:09 intensity: (14 @1) + (11:20 @2) + (2:35 @3) 2.27 km (6:14 / km) +9m 6:07 / km
ahr:134 max:140 shoes: Mizuno Enigma 5

Saturday Jun 29, 2019 #

11 AM

Running (Warm Up) 8:22 [2] 1.6 km (5:14 / km)
shoes: Mizuno Enigma 5

Minimal warm up as it was 30 degrees already and I wasn't planning to race the qual very hard.

Orienteering race 12:05 [4] 2.75 km (4:24 / km)
ahr:169 max:178 shoes: Mizuno Enigma 5

ASOM Knockout Sprint Qual - Ostende

Top 5 (of 8) qualified to the semis and apart from Tash, I had a very easy heat. My plan was to take this fairly easy as more of a shakeout run and to conserve energy for later in the day.

Started out pretty slowly and everyone just slotted in behind me so just went along at a comfortable pace. Then heading to 4, for some reason I crossed a road that I shouldn't have and ended up on a parallel road to the right of the control. Realised fairly quickly but wasted a fair amount of time (50 seconds!). Quickly sorted it out and was running along with Tash for the next few controls. I was fairly confident everyone had followed us into my mistake, but she wasn't so sure and started to pull away from me in order to catch up the others.
Was still fairly confident to just cruise in the rest of the course and on the long leg to 10 I couldn't see anybody else in front. But at the same time was just thinking imagine if Tash was in 5th and I just let her get away from me and take the last qualifying place! So a bit nervous but turned out we had stayed in front of the others and finished in 2nd place behind Tash.

2 PM

Running (Warm Up) 8:17 [2] 1.73 km (4:47 / km)
shoes: Inov8 F-lite 195 Blue 2

Proper warm up + drills this time.

Orienteering race 7:07 intensity: (8 @1) + (10 @2) + (32 @3) + (1:31 @4) + (4:46 @5) 1.73 km (4:07 / km)
ahr:173 max:186 shoes: Inov8 F-lite 195 Blue 2

ASOM Knockout Semifinal

I had an absolutely stacked heat with 6 girls who could probably all make it through to the final but only 2 places up for grabs.

As a result, nobody really wanted to take the lead so the pace was quite slow for the first 3 controls. I spent some time planning ahead and saw that the long leg to 4 could be a good opportunity to make a break. The 3 girls in front of me all went right, but I'd decided left was better so headed off that way and increased my speed to try and gap them. Came into the control with about 15 metres lead so it worked perfectly!

They slowly closed the gap on me over the final controls and we were basically together at the penultimate control. I was still in the lead and went right while the others went left. Slight moment of panic when I ran straight past the final control (thinking I had to go round the finish chute fence and back again), crashed into Virag coming the opposite direction but was able to quickly turn myself around before Tara came past as well.

Very pleased to have made it through such a tough heat as I wasn't sure I would on an ungaffled course when it's all about running speed.

Running (Warm Down) 8:42 intensity: (1 @1) + (32 @2) + (8:09 @3) 1.47 km (5:55 / km)
ahr:148 max:155 shoes: Mizuno Enigma 5

5 PM

Running (Warm Up) 6:56 intensity: (13 @1) + (49 @2) + (5:54 @3) 1.39 km (4:58 / km) +17m 4:41 / km
ahr:144 max:153 shoes: Inov8 F-lite 195 Blue 2

Orienteering race 8:37 intensity: (15 @1) + (11 @2) + (12 @3) + (2:49 @4) + (5:10 @5) 2.14 km (4:02 / km)
ahr:171 max:186 shoes: Inov8 F-lite 195 Blue 2

ASOM Knockout Final

Absolutely stacked final with Galina, Fiona, Virag, Anna, Tash, Kristine and Kim Geypen.

Was feeling absolutely cooked by this point after sitting round in 30 degree heat all day and having done 2 races already. Galina took off straight away at the start and I slotted into the line in 5th place. Just hung onto the group through the first loop and was starting to slip back a little coming into the run-through. Picked up the next map and the first 3 had all turned right thinking that the start triangle was the same as the previous map. I was reading my map and saw straight away that they were going wrong so headed off left and took them till halfway to 11 to get back passed me again! In 4th place heading into the last control but Anna fell over, causing me to slow up and Fiona to get right on my back and she elbowed her way past after the final corner. So finished up in 5th place but pretty pleased to be able to hang on to such a fast pace.

Can't say I'm a big fan of this format without any type of forking/runners choice. We all just followed Galina for most of the race...but the guys managed to gain places by taking different routes so maybe we just need to be braver in our decisions instead of following all the time.

Running (Warm Down) 8:31 intensity: (14 @0) + (8 @1) + (51 @2) + (7:18 @3) 1.44 km (5:54 / km)
ahr:140 max:150 shoes: Mizuno Enigma 5

Friday Jun 28, 2019 #

Event: ASOM
7 PM

Running (Warm Up) 12:02 [2] 2.54 km (4:44 / km)
shoes: Mizuno Enigma 5

Orienteering race 8:11 [4] 1.87 km (4:23 / km) +13m 4:14 / km
ahr:170 max:184 shoes: Mizuno Enigma 5

ASOM Mixed Relay - Leg 2

Tim handed over to me in the lead alongside Dane and with a big chasing pack just behind. I had the long 1st control and panicked a bit with so many people chasing after me. Decided to go right which I think was the best route for this control, but I spent the whole way to 1 wondering if there was a quicker route going left.
Came to the spectator control at the same time as Anna Serrallonga with a bit of a gap to the other teams. But we then managed to lose a lot of time to the next control where we went round and round the tree the control was supposed to be on several times before actually spotting it on some playground equipment below. Felt like we were stood there for a very long time but maybe about 20-30 seconds? I realised a bit quicker than she did so managed to handover in 1st with a slight gap to all the chase teams.

Orienteering race 7:14 [4] 1.64 km (4:25 / km) +16m 4:12 / km
ahr:172 max:186 shoes: Mizuno Enigma 5

ASOM Mixed Relay - Leg 4

Still a lot of teams very close together with Yannick having the short dune controls this time and handing over just in front of Tim. I felt like I ran a lot better this time round, having seen the map already.
Once again, I came into the spectator control with about a 5 metre lead over Anna, with Tash chasing not far behind that. Pushed as hard as I could through the final dune controls and luckily had the shortest ones so I ended up finishing with quite a comfortable gap of 14 secs over Anna.

The courses were pretty unfair in the way that they'd randomly assigned courses to both men & women. It definitely helped us to have the 2 longer dune loops on the first 2 legs and for Tim to run further in the dunes. Also I was running similar speed for both legs and was 1min difference between the times.

But still a very fun event in a surprisingly tricky little area. Always fun to run relays with Tim and super stoked to win as there was some tough competition! :)

Running (Warm Down) 15:17 [2] 2.46 km (6:13 / km) +34m 5:49 / km
ahr:146 max:163 shoes: Mizuno Enigma 5

With Tim around the first part of one of my courses then along the beach

Thursday Jun 27, 2019 #

Cycling (Commute) 35:00 [0]
(rest day)

Wednesday Jun 26, 2019 #

Cycling (Commute) 35:00 [0]

6 PM

Cycling 12:55 intensity: (3:15 @0) + (3:53 @1) + (3:25 @2) + (2:22 @3) 4.65 km (2:47 / km) +62m 2:36 / km
ahr:112 max:150

Orienteering 37:57 intensity: (1:06 @2) + (33:55 @3) + (2:56 @4) 7.67 km (4:57 / km) +92m 4:40 / km
ahr:154 max:168 shoes: Mizuno Enigma 5

Sprintelope - Ellen's Glen

Just cruising around. Beaut evening and always nice running somewhere different.

Cycling 12:33 intensity: (46 @0) + (3:15 @1) + (6:51 @2) + (1:41 @3) 4.05 km (3:06 / km) +42m 2:57 / km
ahr:122 max:146

Tuesday Jun 25, 2019 #

Cycling (Commute) 35:00 [0]

5 PM

Strength & Conditioning 1:00:00 [1]

Monday Jun 24, 2019 #

Cycling (Commute) 35:00 [0]

4 PM

Aqua Jogging 1:00:00 [2]

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