Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Florence

In the 31 days ending Aug 31, 2012:

	activity	#	time	miles		km		+m
	Orienteering	14	9:34:26	38.13	(15:04)	61.36	(9:22)	570
	Running	12	8:09:00	41.68		67.07		2180
	Cycling	8	6:31:10	83.65		134.62		1060
	Total	29	24:14:36	163.45		263.05		3810
	[1-5]	28	23:34:36
averages - sleep:9.3

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Friday Aug 31, 2012 #

Cycling 10:00 [1] 2.0 km (5:00 / km)

Slept over at louises so from hers home.

5 PM

Running long 1:13:16 [3] 11.6 km (6:19 / km) +380m 5:26 / km
ahr:164 max:180 slept:8.0 shoes: XTalons

On the moor. Out towards addingham, looped back along wood then out towards wingate nick. F ound a new track to link up the 'the bog', up buckstones then along nice unpaved track on top of moor and down past woods near tunnel bridge. First 45min was 90% uphill and then the rest mostly downhill.

Kms: 6.45, 7.09, 6.30, 7.31 (bracken) 6.29, 6.39, 5.50, 5.44, 5.05, 5.48, 3.00 (585).

Guess you could say I'm quite motivated right now.

Thursday Aug 30, 2012 #

Cycling long (Mountain Bike) 1:03:00 [3] 19.1 km (3:18 / km) +220m 3:07 / km
ahr:155 max:181 slept:10.5

Up the valley too Burnsall with Chloe. Felt like crap for first 8km or so and then improved. Still lacking power on the hills, just sort of struggled my way up.

Cycling long (Mountain Bike) 57:00 [3] 20.5 km (2:47 / km) +200m 2:39 / km
ahr:159 max:183

Post pub lunch cycle back. Other side of river Burnsall to Barden. Felt alright but thought we would be faster than we were considering it was generally downhill. Ah well.

Cycling 10:00 [1] 2.0 km (5:00 / km)

To louises. Was dying on the hill.

Wednesday Aug 29, 2012 #

Note
slept:12.5 (rest day)

Another longer than expected sleep. Woke up feeling not great so gave a bike ride a miss and sorted clothes for uni, went climbing with sarah and louise and then cricket training. Legs are actually dead from yesterday.

Tuesday Aug 28, 2012 #

Running long (OMM training) 1:55:57 [3] 17.8 km (6:31 / km) +450m 5:47 / km
ahr:167 max:184 slept:13.0

HUGE sleep last night! Basically decided I wanted to go for a long run and start my omm training. Or at least do some. Beamsly beacon and round hill. Got a bit lost on the way down. Didn't 'bonk' but legs didn't really have anything the whole way. Good to get out anyway. Beamsly in 52.47, round hill in 68.

kms: 7.18, 8.21, 6.54, 6.26, 6.29, 6.18, 7.46, 6.49, 6.04, 6.04, 6.37, 5.14, 6.22, 5.40, 6.08, 5.52, 6.19, 6.02, 5.11 (803m)

This kind of contradicts what I said yesterday about a rest but I'm just taking each day as I feel. Rest is good but I get bored and guilty that I haven't done any omm training and im gonna die.

Monday Aug 27, 2012 #

Note

Having a rest period. not sure when it started/will end. Bored of training

Saturday Aug 25, 2012 #

Orienteering 35:00 [2] 5.0 km (7:00 / km)
shoes: ORocs

Poor attempt at half the green course at white rose. Feeling rough

Thursday Aug 23, 2012 #

Cycling (Road bike) 37:29 [4] 15.3 km (2:27 / km)
ahr:156 max:177

Main road and back. Tried to go for it but felt a bit rubbish so took it down a notch. Miles more interesting than running.

Wednesday Aug 22, 2012 #

Cycling 24:43 [1] 7.2 km (3:26 / km)
ahr:123 max:157

With Lucy on mountain bike. She's slow

Tuesday Aug 21, 2012 #

Running 35:21 [2] 4.84 km (7:18 / km) +150m 6:19 / km
ahr:143 max:165 shoes: XTalons

Legs felt rubbish, as expected. Very little motivation to run currently which is possibly the worst timing because I need to do some omm training

Monday Aug 20, 2012 #

Note
(rest day)

Saturday Aug 18, 2012 #

Note
(sick)

Still feeling on the verge of being sick most of the time and struggling to eat much. BUT tonight we are staying in this place only accessible by cable car. So cool

Friday Aug 17, 2012 #

Orienteering 40:00 [0] 3.0 km (13:20 / km) +150m 10:40 / km
slept:10.0

Walked up this hill and then walked a course down. Felt rubbish uphill but fine down. Used the exercise as map memory, only looked at my map once and had a compass bearing. Forced me to look up which was good.

Then rested the afternoon exercise and then we all went to this awesome toboggan thing on rails down this huge hill! Lasted 5 minutes!!!! :O insane.

Thursday Aug 16, 2012 #

Note
slept:9.0 (sick)

Still feeling shit. But on the plus side, I got into Edinburgh :)

C • Well done :) not as good as... 2

Wednesday Aug 15, 2012 #

Note
slept:8.0 (sick)

Started feeling shit last night and had a terrible sleep so staying in bed all day. Heat stroke I reckon.

Tuesday Aug 14, 2012 #

Running warm up/down 25:00 [2] 3.0 km (8:20 / km)
shoes: ORocs

11 AM

Orienteering 25:27 [2] 2.2 km (11:34 / km)
slept:9.0 shoes: ORocs

Line course in pairs with shminty. Some together, some talk o and some faster together. Very hard area

12 PM

Orienteering 30:00 [1] 2.5 km (12:00 / km)
shoes: ORocs

Head to head palmer challenge. There wasn't a control at one of them on the first exercise and got annoyed and basically gave up and walked. Had literally no energy wahhh died. Tough in the heather as well.

3 PM

Orienteering 46:15 [4] 4.79 km (9:39 / km)
shoes: ORocs

Mass start race with gaffles. Boys had extra butterfly qt the start and then tried to catch up. Took stupid track route to 2 and was behind everyone. Butterfly at 5 I caught up everyone and then was running with Zoe Charlotte and maireid til near end. Left Charlotte at last butterfly and thought I had won until Anne punched last control ahead of me grrr. Died so bad on the hills and was so so thirsty!!

Monday Aug 13, 2012 #

8 AM

Running 28:25 [1] 4.2 km (6:46 / km)
shoes: Inov8 f-lite 220

Pre breakfast run up the valley with Lucy and Zoe

3 PM

Orienteering 21:31 [2] 1.49 km (14:26 / km)
shoes: X Talons Newest

Rerunning the butterfly from Saturday's middle. Hit all the ones I remember fine bar one I didn't remember and got very very lost.

4 PM

Running long 1:40:00 [4] 13.0 km (7:42 / km) +1000m 5:33 / km
shoes: XTalons

Me Lucy Marcus and Liz went up some alps. Casual haha. Took 40min jogging/power walking up to this huge 2400m mountain and then running all the way along the ridge and trying to keep up with Lucy on the downhill. Didn't quite pace myself for such a long downhill and was tiring badly by the the we got back. But we went and sat in a glacial stream :D

Sunday Aug 12, 2012 #

10 AM

Orienteering race 1:31:58 [4] 10.2 km (9:01 / km) +300m 7:52 / km
slept:8.0 shoes: XTalons

Tough. Hard. Physically and technically. Had a shocking run right from the start, especially 1, 4, 6, 8. Felt like more than 300m climb as well. Took track route to 11 because I was fed up of slow terrain and climbing and after my near death experience getting stuck in a bog! Scary shit. Got caught there by 2 Norwegians and Annika Gustaffson and was like fuck it, I'm gonna stick with them. So ran all the last bit hard and navigated a tiny bit. Dropped at 19 where I was shattered but was fun to run fast and see how they did it. Lost AT LEAST 12 minutes if not a lot more. Ah well glad to finish and not still be out there!

Running warm up/down 11:00 [1] 1.0 km (11:00 / km)
shoes: XTalons

Up to start and then the poorest attempt at a warm down ever

Saturday Aug 11, 2012 #

11 AM

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +200m 5:00 / km
slept:10.0 shoes: ORocs

Proper mission up to the start with Lucy

Orienteering race 1:03:20 [3] 5.51 km (11:30 / km) +120m 10:22 / km
shoes: ORocs

Euromeeting 'middle' distance. 4.5 straight line was a bit of a joke winning time for a middle, 55mins. What the hell. Anyway was super tough and pretty technical. Hardest running and navigational course I have done in a long time Lost maybe 5min at least not being able to get into circle and heading out to relocate off paths/open. Pleased with my result. Defiantly a day for taking it steady and not making any huge mistakes. Glad it was over when I finished.

Friday Aug 10, 2012 #

Event: Euromeeting

10 AM

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 f-lite 220

Before, between courses and afterwards.

Orienteering 16:56 [4] 2.85 km (5:56 / km)
slept:10.0 shoes: Inov8 f-lite 220

Training in Innsbruck town centre. Felt pretty good but calf pain yayyyyy. Navigation fine, some Going offline in the parkland. Enjoyed :)

6 PM

Running warm up/down 10:47 [3] 1.48 km (7:17 / km)
shoes: Inov8 f-lite 220

Feeling tired. Body complaining about running on hard surfaces.

Orienteering race 16:57 [5] 3.67 km (4:37 / km)
shoes: Inov8 f-lite 220

Easy course just a few fast decisions. 1 routechoice mistake to 14 (came lower route and had to go back on myself to get under tunnel) but apart from that was good. Got caught by annika gustaffson (3rd) at like 8 but couldn't stay with her for long hah. Pleased to get some confidence back. Just got to sort out my legs which don't like anything urban wahhhhhh :(

Running warm up/down 7:36 [1] 1.01 km (7:31 / km)
shoes: Inov8 f-lite 220

Very very tight lower legs

Thursday Aug 9, 2012 #

Note

Website for Euromeeting starting tomorrow. Plenty of GB participation http://www.kompass-innsbruck.at/

8 AM

Running 21:38 [1] 3.14 km (6:53 / km)
slept:8.0 shoes: Inov8 f-lite 220

Coaches are dead keen for pre breakfast running, i would rather be in bed but I went anyway. Got in pretty late last night and wasn't asleep until after 12 so felt tired and struggled to feel like I was actually running. But the views of huge rocky mountains were absolutely amazing!! Haven't ever seen anything this this!

4 PM

Orienteering warm up/down 13:20 [3] 1.3 km (10:15 / km)
shoes: ORocs

Middle/long model training. Warm up with everyone running together for a few controls and to the strt of trains. Legs felt shit.

Orienteering intervals 5:17 [4] 0.66 km (8:02 / km)
shoes: ORocs

Trains exercise with pretty much everyone. Was a bit shit because everyone followed front person so I hardly did any navigation.

Orienteering 6:15 [2] 0.68 km (9:15 / km)
shoes: ORocs

Went to look at some other parts of the map, grotty.

Orienteering intervals 7:21 [4] 0.87 km (8:30 / km)
shoes: ORocs

Second trains exercise but on my own. Oing fine but tough running.

Wednesday Aug 8, 2012 #

Note
slept:9.0 (rest day)

Travelling to Austria, gonna be a quality 10 days!

Tuesday Aug 7, 2012 #

Cycling 20:38 [3] 7.82 km (2:38 / km)

Had to fit something in between the track cycling.
Down along the river - 6min, sustained hill - 6min and then easy down and back up home - 8min :) I LOVE ROAD CYCLING

Monday Aug 6, 2012 #

5 PM

Cycling 1:30:00 [3] 38.4 km (2:21 / km) +340m 2:15 / km

Chloes bike again. Making the most of it plus really no motivation to run. Perhaps done too much?

Main road to Addingham, Crossed river at cavendish, huge hills along to barden, back to ilkley, out towards otley and home.

Sunday Aug 5, 2012 #

Cycling tempo 48:20 [4] 22.3 km (2:10 / km) +300m 2:02 / km
slept:8.0

On chloes road bike in the rain. Working quite hard. Up to just past cavendish and back (main roads). Soaked would be an understatement.

C • cavendish 2

Note

Gonna try the mammoth task of updating the past few weeks wooo

Saturday Aug 4, 2012 #

Note
slept:7.0

Travelling back from lagganlia then went to see Louise :)

Cycling 30:00 [1]

To and from Louise's

Friday Aug 3, 2012 #

Orienteering race (Classic Tour Champs) 36:06 [4] 4.32 km (8:21 / km)
shoes: ORocs

Pre running the girls course at loch vaa to wake up controls/check everything. Horrendous. Another fairly disastrous run. Tough over the heather as well. Tired.

Orienteering race 11:42 [5] 2.14 km (5:28 / km)
shoes: X Talons Newest

Fun relay with 2 legs each at this awesome area near this morning. went out near the back on the first course and took about 5 places but then my team had a shit next run and went out on the other leg just after Jonny. Then collected controls in when someone was still out whupps

Thursday Aug 2, 2012 #

Orienteering (Shadowing) 49:07 [1] 3.23 km (15:12 / km)
ahr:129 shoes: X Talons Newest

Following William Reynolds and Laurence Johnson round this map memory pairs exercise. They took a while.

Orienteering (Peg Relay) 33:02 [3] 3.0 km (11:01 / km)
ahr:167 shoes: X Talons Newest

Distraction course for the juniors. Loved every second of it! managed to get 2 girls to follow me for about 5 minutes doing a 90 degree error ahahaha was so much fun!

Wednesday Aug 1, 2012 #

Orienteering race (Lagganlia Sprint) 13:01 [5] 1.75 km (7:26 / km)
ahr:177 max:186 shoes: X Talons Newest

Felt shit and made far too many mistakes. Got beat by a 14year old boy wooo

Orienteering race (Badaguish Sprint) 11:51 [5] 2.21 km (5:22 / km)
ahr:179 max:190 shoes: X Talons Newest

Felt a lot better and made very few mistakes. Was a bit too easy. Enjoyable though. 50sec down on Bex I think. Beaten by the same boy again yayayay..

Running warm up/down 20:00 [2]
shoes: X Talons Newest

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