Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Florence

In the 31 days ending Jul 31, 2012:

	activity	#	time	miles		km		+m
	Orienteering	14	11:48:41	52.53	(13:29)	84.54	(8:23)	770
	Cycling	5	11:17:00	118.5	(5:43)	190.7	(3:33)	2800
	Running	8	2:50:39	13.92	(12:16)	22.4	(7:37)	230
	Swimming	1	10:00
	Total	22	26:06:20	184.94		297.64		3800
averages - sleep:9.6

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Tuesday Jul 31, 2012 #

Orienteering (Hanging) 30:07 [2] 2.54 km (11:51 / km)
ahr:126 max:185 shoes: X Talons Newest

Roseisle. LOVED IT. Beaut of an area.

Orienteering (Shadowing) 38:46 [2] 4.15 km (9:20 / km)
ahr:138 max:168 shoes: X Talons Newest

Harrison on one course and Will on another.

Orienteering (Collecting) 18:07 [2] 1.93 mi (9:23 / mi)
ahr:127 max:154 shoes: X Talons Newest

Monday Jul 30, 2012 #

Orienteering 1:00:00 [3] 8.0 km (7:30 / km)
shoes: X Talons Newest

Cant remember exactly.. Anyway hanging, shadowing and collecting. Beautiful area

Sunday Jul 29, 2012 #

Orienteering (Shadowing) 10:00 [3] 2.0 km (5:00 / km)
shoes: ORocs

Map memory at moor of alvie

Running race 4:00 [4] 1.0 km (4:00 / km)
ahr:172 max:180 shoes: ORocs

1km track time trial. Didnt feel great. Some small tracks and some ups and downs

Orienteering (Hanging/Shadowing) 40:49 [2] 2.94 km (13:53 / km)
ahr:131 max:173 shoes: ORocs

Uath Lochan. Shadowing compass and aiming off exercises. Re measured my pacing as well - 41 double for 100m on a flat track

Orienteering (Collecting) 5:23 [1] 0.67 km (8:01 / km)
ahr:147 max:164

Saturday Jul 28, 2012 #

Note

Feeling rough ahahah. 8 hour journey up to Lagganlia didnt help

Friday Jul 27, 2012 #

Orienteering 57:50 [5] 9.02 km (6:25 / km)
ahr:173 max:192

Finally got my shit together. Clean, fast, loved every second. Not sure what the best route choice on the long leg was.. Helped having people to run with at times.

Results/splits/routegadget - http://www.croesomultiday.org.uk/day-5

Thursday Jul 26, 2012 #

Orienteering 1:02:16 [4] 8.96 km (6:57 / km)
ahr:154 max:179

Not a bad run, just felt very drained. Tough mentally to motivate myself, especially on the long leg. However not much time lost from what I remember!

Results/splits/routegadget - http://www.croesomultiday.org.uk/day-4

Wednesday Jul 25, 2012 #

Note

Went to a river with everyone and jumped off rocks and sunbathed. Me and katie fell asleep when we got back hah #grannies

Tuesday Jul 24, 2012 #

Orienteering race 44:47 [3] 4.62 km (9:42 / km)
ahr:171 max:193

Shocker. Absolute shocker. No other way of putting it. Thought the map/control hanging was a bit dodgey at 6 but even so just couldnt get my head into it. Annoyed, very very annoyed.

Results/splits/routegadget - http://www.croesomultiday.org.uk/day-3

Monday Jul 23, 2012 #

Note
(rest day)

needed this rest day. Helped on the string course for about 6 hours but got a free tshirt so all is good :)

Sunday Jul 22, 2012 #

Orienteering 1:02:58 [3] 8.03 km (7:50 / km)
ahr:172 max:189

To be honest I was shattered, had too much sun yesterday and just wanted to get it over an done with. Was never pushing full pace and made some stupid mistake on 2 and 13. Very very surprised to take the win, and by so much!

Results/splits/routegadget http://www.croesomultiday.org.uk/day-1

Saturday Jul 21, 2012 #

Event: Croeso 2012 - 6 days of Welsh orienteering

Cycling long 3:18:00 [3] 60.0 km (3:18 / km) +1060m 3:02 / km

Dolgellau to Aberystwyth

Felt crap at the start again and got a bit lost/stuck in bracken trying to go along this track but once I set off up the HUGE climb I felt better hah! Then pretty extreme downhill on the other side! Stopped at machynlleth for food. There was some carnival or something going on and there was a dj in the middle of the town blasting out some right tunes! The oldies didn't seem to love it so much.. Then got a shift on and tanked the main road to aber, too tired to go up the hill and ride parallel! Thought I got a flat route into aber, turned out to be a massive hill :( BUT I FINISHED YAYAYAY!!

Friday Jul 20, 2012 #

Cycling long 3:52:00 [3] 61.7 km (3:46 / km) +990m 3:29 / km

20th July 2012
Betws-y-coed to kings yh dolgellau

Felt rubbish starting, slow on hills :( had a jam sandwich at the bottom of this big long hill and actually felt pretty good! Appropriate placed graffiti half way up 'pain is weakness leaving the body'. Made me smile. Went down this massive off road downhill, was INSANE! stopped to but food in dolgellau. Horrible hill up to the youth hostel :( was asleep by 9.30 ahahahah!!

Thursday Jul 19, 2012 #

12 PM

Cycling long 1:55:00 [3] 33.0 km (3:29 / km) +450m 3:16 / km
ahr:152 max:180 slept:6.0

Colwyn Bay to betws-y-coed

Niall Allen met me at the station and then we set off up the hill! Him on a road bike made it look so easy! And I was there busting my gut on my mountain bike! Anyway once we were on the top it was fairly flat with a massive down hill into this town and then along by the river for lunch in b-y-c. Then 3km up to yha with a tiny incline felt like mt everest!!!

4 PM

Running 25:00 [1] 3.65 km (6:51 / km) +30m 6:35 / km
ahr:140 max:170 shoes: Inov8 f-lite 220

Went for a little explore along the river and back through some woods. Then was shattered! And had a completely accidental nap for 45minutes!! But it's cool I ate my body weight in pasta and porridge

Wednesday Jul 18, 2012 #

Cycling 1:30:00 [2] 20.0 km (4:30 / km)
(rest day)

Haven't seen Kirsty in ages and she suggested cycling to Bolton Abbey and back which wasnt ideal but the pace was slow and we stopped for food and then pub lunch back in Ilkley as well. Food Everywharrrreee!

Note

https://maps.google.co.uk/maps/ms?msid=20682027128...

Should come up with my route starting tomorrow afternoon :) will try update here on my phone so all my keen followers can see I'm still alive ahhhahaha

Tuesday Jul 17, 2012 #

Note
(rest day)

Planning my cycle ride from Colwyn Bay down to Aberystwyth so laying off the exercise in the hope that I might actually make it

C • colwyn bay to aberystwyth??... 8

Monday Jul 16, 2012 #

Swimming warm up/down (ICEBATH) 10:00 [1]
(rest day)

Ilkley outdoor pool. Pretty much permanent brain freeze

Sunday Jul 15, 2012 #

Cycling tempo 42:00 [3] 16.0 km (2:38 / km) +300m 2:24 / km
(rest day)

main road and back

Saturday Jul 14, 2012 #

Note

Really enjoyed JWOC but obviously there is a lot to work on for next year. Sprint wasnt fast enough, long I got lucky, middle was a disaster, relay was good. I need to figure out my ideal state of mind I need to be in before I start. I learnt a lot from the week, especially about qualifiers. Defiantly going to go out training at some point before next years JWOC and probably before the start for at least 2/3 days especially if its hot! Oh and party was INSANE hah

Got 2 more years still so watch out world!!

C • pardy 2

Friday Jul 13, 2012 #

Orienteering race 33:12 [5] 4.0 km (8:18 / km) +150m 6:59 / km
shoes: X Talons Newest

Lucy had a solid run on first leg handing over at the back of a long train right from 20+ up to about 3rd. Worked my way through the pack, mainly on the rocky slopes where everyone was crap at running across. Few hesitations, 7 mostly. Killer of a hill at the end and I think I went too early thinking I felt stronger than I did and got taken by about 4 on the run in. Charlotte had another solid run and really happy with 8th, about 20sec off 4th! 7th fastest on my leg :D

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

No warm down because there was no need!! Watched the coaches race and started on the party preparations ;)

Thursday Jul 12, 2012 #

Orienteering race 28:43 [4] 3.2 km (8:58 / km) +140m 7:22 / km
shoes: X Talons Newest

B Middle Final. Not a very good run but no disasters like previous day. Still not happy but nothing I can do now. Ready for a good run in the relay.

Well done to charlotte and rest of the GB team. Plus the sun actually came out in the afternoon.

Running warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: X Talons Newest

Wednesday Jul 11, 2012 #

10 AM

Orienteering warm up/down 15:00 [2] 2.0 km (7:30 / km)
slept:9.5 shoes: XTalons

warm up map and to pre start call up

Orienteering race 35:00 [3] 3.5 km (10:00 / km) +100m 8:45 / km
shoes: XTalons

JWOC Middle Qualifier. Terrible run. Mistakes all over the shop. Dont know why I messed up. Angry would be an understatement right now.

Tuesday Jul 10, 2012 #

10 AM

Running 25:00 [1] 1.5 km (16:40 / km)
slept:10.0 (rest day) shoes: XTalons

Getting lost trying to find the start, the tapes ran out in the middle of no where!! Aidan saved the day hah

Orienteering 15:00 [3] 2.0 km (7:30 / km)
(rest day) shoes: XTalons

Middle model training. Such a lush area, and a bit technical as well. Cant wait for tomorrow now!

Running 18:00 [2] 1.5 km (12:00 / km)
(rest day) shoes: XTalons

Back to the van getting slightly less lost.

We then went swimming in a lake and for a picnic with all the gb supporters :)

Monday Jul 9, 2012 #

12 PM

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)

Orienteering race (JWOC Long) 1:08:25 [5] 7.7 km (8:53 / km) +280m 7:31 / km
shoes: ORocs

Result doesn't reflect my run at all. Lost at least 6 minutes and that was on just 2 controls. Not feeling amazing warming up on the warm up map.. Good mental attitude. Struggled on the hills horrendously throughout. long leg to #4 came off line and got confused/stuck in crap. Took ages to relocate. Then 5-8 was in open which was fast with steep depressions full of shit. lost another 3+ minutes trying to get out the open (7-8). Head was down from here, hard to motivate when you have had a shit run. No more mistakes really but was hot and legs didnt want to do anything but walk very slowly.

Cant complain with 21st but a lot to work on. Huge congrats to Lucy, 7th, WAH!

Results - http://www.jwoc2012.sk/files/long/Results.pdf
Routegadget - http://jwoc2012.crossroad.sk/cgi-bin/reitti.cgi?ac...
Splits - http://www.jwoc2012.sk/files/long/W20.HTM

Sunday Jul 8, 2012 #

11 AM

Note
slept:11.0

2.22 start time today (1.22 english time). Good sleep, nearly missed breakfast!! Super hot today :O

C • saw the results; not too sh... 2

2 PM

Orienteering race (JWOC Sprint) 14:18 [5] 2.3 km (6:13 / km)

Eurghhh the easiest sprint race ever. Too hot and too much dead running. Still feeling shit trying to run at all. Possible the only positive except no mistakes (noone made any!) was that my knee didnt hurt.

81st or something. Excuses aside, wasnt fast enough end of story.

Results - http://www.jwoc2012.sk/files/sprint/Results.pdf
Routegadget - http://jwoc2012.crossroad.sk/cgi-bin/reitti.cgi?ac...
Splits - http://www.jwoc2012.sk/files/sprint/W20.HTM

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)

Saturday Jul 7, 2012 #

Event: JWOC 2012 Kosice SLOVAKIA

Orienteering (Long Model) 1:08:00 [1] 5.8 km (11:43 / km) +100m 10:48 / km
ahr:125 max:188 slept:5.5 (sick) (rest day)

Sooooo hot trying to sleep. Horrendous.

long model training. over an hours drive but at least the van has air conditioning. Walked down to see the open which was minging but the forest is AMAZING! so fast and similar to slovenia last summer. Had to jog back because I was running out of time. Felt shit, hr too high.

Friday Jul 6, 2012 #

Note
(sick)

Travelling for 15 hours. Made me feel worse. Should have slept some of it..

Thursday Jul 5, 2012 #

Note
slept:12.0 (sick)

Pretty much there, feeling about 85%. Will be fine by tomorrow. Will be nice when I can sleep again properly. Not the worlds best preparation but however much planning you put in things never work out perfectly

Wednesday Jul 4, 2012 #

Note
(sick)

Making progress but still not feeling great

Tuesday Jul 3, 2012 #

Note
slept:11.5 (sick)

So went to louises yesterday afternoon and felt fine but then when I got home at 9.30ish my throat started feeling funny and a bit sore. Couldnt get to sleep for ages and was constantly worrying that I was ill and not sleeping well etc which meant I slept even worse! Don't feel any better this morning but I plan on spending all day in bed and eating vast amounts of fruit.

Monday Jul 2, 2012 #

Running (Threshold) 28:39 [4] 4.75 km (6:02 / km) +200m 4:59 / km
ahr:162 max:179 shoes: XTalons

On the moor. Felt pretty good but had to work quite hard on the hills to feel like I was going somewhere. First 17 minutes were entirely uphill and the following 11 minutes were downhill and along :) Wore a normal amount of clothes. White wells, rocky valley, trees, white wells, home.

Sunday Jul 1, 2012 #

Note
slept:11.0 (rest day)

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