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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loobey

In the 7 days ending Dec 1:

activity # timemileskm+m
  Orienteering4 3:11:50 17.71(10:50) 28.5(6:44) 1159
  Running6 2:21:45 16.18(8:46) 26.03(5:27) 424
  Strength & Conditioning1 1:00:00
  Total7 6:33:35 33.89 54.54 1583
  [1-5]7 6:32:14

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MoTuWeThFrSaSu

Sunday Dec 1 #

11 AM

Running (Warm Up) 9:03 intensity: (4 @0) + (27 @1) + (6:55 @2) + (1:37 @3) 1.36 km (6:40 / km)
ahr:131 max:145 shoes: VJ Bolds - Pink

Orienteering race 1:12:05 intensity: (17 @0) + (2:41 @1) + (4:14 @2) + (40:53 @3) + (20:58 @4) + (3:02 @5) 10.73 km (6:43 / km) +568m 5:19 / km
ahr:158 max:190 shoes: VJ Bolds - Pink

Southern Champs - Cannop Ponds & Churchill Enclosure

Was more prepared for the mud this time so didn't get so grumpy when I was sliding about everywhere. Mostly on top of the navigation until the final 5 or so controls back up the hill towards the finish when I hit the wall a bit and was just blindly stumbling about. Wished I'd had a gel as the mud was so energy sapping. Big miss to 16, losing about 1min heading too far right which was annoying so close to the finish.

Saturday Nov 30 #

10 AM

Running (Warm Up) 12:12 intensity: (12 @0) + (25 @1) + (2:56 @2) + (8:39 @3) 2.11 km (5:47 / km) +21m 5:31 / km
ahr:139 max:156 shoes: VJ Bolds - Pink

Orienteering race 40:26 intensity: (26 @1) + (3:33 @2) + (6:00 @3) + (24:31 @4) + (5:56 @5) 5.67 km (7:08 / km) +211m 6:01 / km
ahr:165 max:185 shoes: VJ Bolds - Pink

Mallards Pike

Pretty fun area with some lovely patches of forest and many, many tiny ditches. Was mostly running okay except for some bigger time losses at 9 and 10. Caught up to John Embrey at 4 and managed to sneak away from him going to 6. But then he caught me again at 10 after my mistakes which was annoying. Burnt him off on the track to 11 though as I was finally out of the slippery mud and could run fast again!
Just seemed to be leaking time from not being aggressive enough through the terrain and a bit hesitant picking out the ditches. About 45secs down on Sarah Rollins.

Running (Warm Down) 10:20 intensity: (12 @1) + (2:26 @2) + (7:42 @3) 1.82 km (5:40 / km) +7m 5:34 / km
ahr:141 max:155 shoes: Mizuno Wave Inspire 14

6 PM

Running (Warm Up) 8:52 intensity: (6 @1) + (1:47 @2) + (6:59 @3) 1.77 km (5:00 / km) +3m 4:58 / km
ahr:141 max:150 shoes: VJ Bolds - Pink

Orienteering race 47:10 intensity: (20 @1) + (59 @2) + (6:24 @3) + (36:14 @4) + (3:13 @5) 8.25 km (5:43 / km) +160m 5:13 / km
ahr:168 max:184 shoes: VJ Bolds - Pink

Southern Night Champs - Caerwent

This was an awesome area for night orienteering! An old army ammunition storage facility with loads of bunkers, earth banks and roads with grazed grass in between meaning it was super fast. First 5 controls were like a sprint course then we headed up into the very brambly horrible forest for 4 controls. Had to cross a ruined fence on the way to 6 which was very high and un-ruined at the place I tried to cross it, so ended up ripping my new tights :( Took it cautiously through here as I knew lots of time could be lost on the forest controls.
Back in the fun stuff for the rest of the course. Starting to tire quite a lot at this point and made a few silly decisions. Mainly on 15 where I lost count of how many buildings I'd been past so tried to cut into the green forest instead of the white.

Friday Nov 29 #

Note
(rest day)

Thursday Nov 28 #

3 PM

Running 32:39 intensity: (14 @1) + (1:40 @2) + (29:07 @3) + (1:38 @4) 6.86 km (4:46 / km) +56m 4:34 / km
ahr:148 max:169 shoes: Mizuno Wave Inspire 14

Quick blast around the village.

Was planning on cycling but discovered a 1cm long spike in my tyre which took quite a while to change. So went bouldering and running instead.

Wednesday Nov 27 #

3 PM

Running 44:27 intensity: (14 @0) + (35 @1) + (15:55 @2) + (27:43 @3) 7.48 km (5:57 / km) +300m 4:57 / km
ahr:140 max:161 shoes: VJ XTRM

On the Downs with Jonny from Fulking. Feeling very tired and bloated.

Tuesday Nov 26 #

7 PM

Running (Warm Up) 11:40 intensity: (12 @0) + (6 @1) + (2:44 @2) + (8:38 @3) 2.31 km (5:03 / km) +26m 4:47 / km
ahr:139 max:151 shoes: Mizuno Wave Inspire 14

Orienteering 32:09 intensity: (22 @0) + (50 @1) + (11:02 @2) + (18:26 @3) + (1:29 @4) 3.85 km (8:21 / km) +221m 6:30 / km
ahr:142 max:170 shoes: VJ Bolds - Pink

Pairs relay with Jonny at The Hawth.

Had to place a flag at A then pick up Jonny's flag at B and carry on to the next A control (×12). Fun for the first 7 controls then went into the really green and brambly part and couldn't tell which depressions were mapped, couldnt find the tiny tracks and got in a grump!

Running (Warm Down) 12:32 intensity: (1:15 @2) + (11:17 @3) 2.33 km (5:22 / km) +11m 5:15 / km
ahr:145 max:155 shoes: VJ Bolds - Pink

Getting some proper running in.

Monday Nov 25 #

3 PM

Strength & Conditioning 1:00:00 [1]

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