Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Herbz

In the 30 days ending Apr 30, 2019:

	activity	#	time	miles		km		+m
	◪	13	9:23:59	42.42	(13:18)	68.27	(8:16)	1517	12 /	116c	10%
	trail/fell running	8	43:48	4.83	(9:04)	7.77	(5:38)	94
	Track running	3	30:22	4.02	(7:33)	6.47	(4:42)	7
	S+C	1	20:00
	Road Run	1	10:58	1.27	(8:37)	2.05	(5:21)	21
	swimming	1	6:45
	Total	23	11:15:52	52.54		84.56		1639	12 /	116c	10%
averages - sleep:8.4 rhr:55

2:09

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» now

Tuesday Apr 30, 2019 #

Note
(injured) (rest day)

Manchester wasn’t really a rest day all the walking killed my legs so I passed on the track session but I’ll run Wednesday

Monday Apr 29, 2019 #

Note
slept:4.0 (injured) (rest day)

Geography field trip won’t be back till late so no time to train. Probably end up doing lots of walking today though which might help loosen up legs

Sunday Apr 28, 2019 #

Event: YHOA Superleague and Yvette Baker Trophy Heat

Event: Cumbrian Galoppen - Muncaster Fell

8 AM

trail/fell running warm up/down 6:47 [2] 1.04 km (6:31 / km)
ahr:138 max:152 shoes: inov8 x-talon 230

With Caitlin

9 AM

◪ long (10mila leg 6) 2:00:50 [3] ***** 13.03 km (9:16 / km) +113m 8:53 / km
ahr:137 max:195 23c (injured) shoes: inov8 x-talon 230

Started fine. Bit messy on 1then fine through to 10 legs gave up and I had to sit down for 10. This was about 10k in and I wasn’t even half way so I plodded back to the arena via 11. Not happy but I physically couldn’t run. Sorry to the rest of my team for getting us disqualified.

Saturday Apr 27, 2019 #

Event: Tiomila 2019

10 AM

trail/fell running warm up/down 6:11 [2] 0.96 km (6:26 / km) +2m 6:22 / km
ahr:143 max:152 shoes: VJ bolds

11 AM

◪ race (10mila junior relay leg 1) 33:02 [5] **** 5.29 km (6:15 / km) +89m 5:46 / km
ahr:170 max:198 spiked:12/13c rhr:55 slept:7.1 shoes: VJ bolds

Seeded second row from back at start- to be expected as I’m not Scandinavian- held a good pace on run out about middle of the pack. Very scrappy out of start kite into forest too many people and not enough space pace was reduced. Very good control flow after 1 only lost 10 seconds on 11 rest was clean. Lost 2 positions on the run in and finished 108th 5:30 behind the winning time.

C • Well done! 2

Friday Apr 26, 2019 #

Note
(rest day)

✈️

Thursday Apr 25, 2019 #

2 PM

Track running warm up/down (School track (grass)) 1:26 [2] 0.28 km (5:07 / km)
ahr:125 max:133 shoes: Nike Zoom Fly

Track running (School track (grass)) 12:38 [3] 3.0 km (4:13 / km) +7m 4:10 / km
ahr:151 max:189 rhr:55 slept:8.09 shoes: Nike Zoom Fly

Doing 3000m half an hour after a reasonable lunch was stupid and after 1 lap I felt like I was gonna be sick so I wasn’t particularly quick. Also the 7m of climb prove how bad our school track is. Bearing all this in mind I’m fairly happy with the pace.

Wednesday Apr 24, 2019 #

6 PM

trail/fell running warm up/down 2:10 [2] 0.42 km (5:10 / km) +5m 4:52 / km
ahr:126 max:149 shoes: Inov8 x talon 212

◪ (LOC event ) 47:00 [3] *** 4.13 km (11:23 / km) +221m 8:59 / km
ahr:145 max:183 9c rhr:50 slept:9.0 shoes: Inov8 x talon 212

After the first 3 controls I decided to walk and cut it short to the short. Really not with it at the moment.

Monday Apr 22, 2019 #

Note
rhr:48 slept:8.1 (rest day)

10 AM

trail/fell running warm up/down 1:27 [2] 0.31 km (4:41 / km) +3m 4:28 / km
ahr:134 max:144 shoes: inov8 x-talon 230

11 AM

◪ race (JK relay m48- leg 3) 39:05 [4] ***** 5.59 km (6:59 / km) +81m 6:31 / km
ahr:155 max:181 20c rhr:57 slept:8.8 shoes: inov8 x-talon 230

Little bit slower than I would have liked and quite scrappy in places especially towards the end. Certainly wasn’t catching anyone up. Very hot I think I was a bit dehydrated. On the plus side I was 7th fastest on the run in over all :)

Sunday Apr 21, 2019 #

11 AM

◪ race (JK long ) 1:11:52 [4] ***** 10.55 km (6:49 / km) +219m 6:10 / km
ahr:174 max:195 22c shoes: inov8 x-talon 230

Navigation was fine apart from 8 where some questionable mapping of a path as a ride led to a loss of a few mins. Massively under-paced because I was expecting it to be more technical and I wasn’t massively tired afterwards suggesting I should have run a lot faster. Still not particularly pleased but felt a lot better than yesterday

trail/fell running warm up/down 1:00 [3] 0.5 km (2:00 / km) +3m 1:57 / km
rhr:55 slept:8.1 shoes: inov8 x-talon 230

5 PM

S+C (Cool down @ gym ) 20:00 [3]
shoes: Nike Zoom Fly

Treadmill and rowing to cool down legs

Saturday Apr 20, 2019 #

11 AM

◪ race (JK middle ) 43:56 [4] ***** 5.68 km (7:44 / km) +135m 6:55 / km
ahr:178 max:197 22c rhr:58 slept:7.8 shoes: VJ bolds

Questioning why I bother after another depressingly bad run proving I can’t actually orienteer after ~10 mins of mistakes and to make things even better I snapped a stud off my bolds

Friday Apr 19, 2019 #

Event: JK 2019

3 PM

trail/fell running warm up/down 1:21 [1] 0.21 km (6:26 / km)
ahr:134 max:145 shoes: New balance falcon 190 xc shoe

◪ race (JK sprint ) 17:56 [5] *** 3.38 km (5:18 / km) +12m 5:13 / km
ahr:175 max:197 shoes: New balance falcon 190 xc shoe

Legs felt dead should have warmed up and eaten more not pleased but at least I got round .

5 PM

swimming (Hotel pool had lanes ) 6:45 [2]
rhr:48 slept:7.9

8 lengths - 450m just trying to loosen up then a wee go in the sauna

Thursday Apr 18, 2019 #

Note
rhr:56 slept:7.5 (rest day)

Was going to run but...

Wednesday Apr 17, 2019 #

Event: LOC Classic Series 3

7 PM

◪ (LOC event ) 29:43 [3] ***** 3.12 km (9:31 / km) +185m 7:21 / km
ahr:129 max:176 7c rhr:57 slept:8.44 shoes: Inov8 x talon 212

Didn’t want to trash myself before the JK so I just plodded round the short. Very pleased with route choice and the execution of it.

Tuesday Apr 16, 2019 #

5 PM

Road Run warm up/down 10:58 [3] 2.05 km (5:21 / km) +21m 5:05 / km
ahr:151 max:173 shoes: Nike Zoom Fly

6 PM

◪ intervals (Sprintervals) 19:05 [4] **** 4.01 km (4:46 / km) +44m 4:31 / km
ahr:131 max:153 shoes: Nike Zoom Fly

Sprintervals round Whitehaven that Alistair organised(creds to Nixon for planning) 2 1k courses: first one wewere set off at 30 second intervals and Charlie and sunley both caught me up but on the whole could have been worse route choice to 3 was questionable, second course mass start legged it round the first half barely looking at the map then remembered it was training so reduced the pace a bit and had something left for a cheeky sprint finish.

Track running intervals 7:20 [5] 1.47 km (4:59 / km)
ahr:135 max:150 shoes: Nike Zoom Fly

2x(300) 2x(200). (I recorded the rests as well)

7 PM

Track running warm up/down (WD) 8:58 [2] 1.72 km (5:13 / km)
ahr:145 max:155 rhr:54 slept:8.24 shoes: Nike Zoom Fly

Sunday Apr 14, 2019 #

10 AM

trail/fell running warm up/down (WU) 12:37 [3] 2.23 km (5:39 / km) +59m 5:00 / km
ahr:137 max:161 shoes: inov8 x-talon 230

11 AM

◪ (NWJS training ) 24:44 [3] **** 2.04 km (12:07 / km) +80m 10:08 / km
ahr:114 max:156 rhr:65 slept:6.8 shoes: inov8 x-talon 230

Tired probably could have got more done.

Saturday Apr 13, 2019 #

11 AM

trail/fell running warm up/down 12:15 [2] 2.1 km (5:50 / km) +22m 5:33 / km
ahr:145 max:156 shoes: Inov8 x talon 212

12 PM

◪ (NWJS training ) 45:05 [3] **** 4.21 km (10:43 / km) +74m 9:51 / km
ahr:119 max:154 shoes: Inov8 x talon 212

2 PM

◪ (NWJS training ) 56:19 [3] ***** 4.96 km (11:21 / km) +160m 9:47 / km
ahr:108 max:154 rhr:55 slept:9.5 shoes: Inov8 x talon 212

4 PM

◪ (Sprint mixed relay) 15:22 [4] **** 2.28 km (6:44 / km) +104m 5:29 / km
ahr:133 max:155 shoes: Inov8 x talon 212

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