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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gracemolloy

In the 7 days ending Apr 18:

activity # timemileskm+m
  Running 9 5:13:41 40.51(7:45) 65.19(4:49) 382
  Orienteering 4 1:33:13 11.02(8:28) 17.73(5:15) 224
  Total9 6:46:54 51.52(7:54) 82.92(4:54) 606

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Saturday Apr 17 #

10 AM

Running 17:16 intensity: (19 @1) + (16:57 @2) 3.43 km (5:02 / km) +9m 4:58 / km
ahr:142 max:150 shoes: Pink Nike Pegasus 36

If you can't do a sprint race, might as well do 4 training races.

Orienteering 17:19 intensity: (4:26 @2) + (12:33 @3) + (20 @4) 3.82 km (4:32 / km) +12m 4:28 / km
ahr:161 max:174 shoes: NVii Crazy Lite XXC

KO quali - The Steils
Legs feeling tired from the off so just focused on getting the processes right. Couldn't really have orienteered any better, just not running that fast.

Running 11:25 intensity: (18 @1) + (11:07 @2) 2.27 km (5:02 / km) +3m 5:00 / km
ahr:146 max:155 shoes: NVii Crazy Lite XXC

Running 4:42 intensity: (18 @1) + (4:24 @2) 0.9 km (5:14 / km)
ahr:135 max:152 shoes: NVii Crazy Lite XXC

Orienteering 8:18 [3] 1.94 km (4:17 / km) +12m 4:09 / km
ahr:145 max:167 shoes: NVii Crazy Lite XXC

KO QF - Oxgangs
Had a 30s start on Pete which worked well. Took a couple of sub-optimal routes but nothing disastrous (I don't think, didn't have anyone to compare with). Pete caught me at 9 and got in front at 11 before embarrassing himself by missing the route to the finish so I cruised in for 'victory'. Again orienteering pretty well but just not turning the legs particularly quickly.
3 PM

Running 15:26 intensity: (39 @1) + (14:47 @2) 3.0 km (5:08 / km) +37m 4:51 / km
ahr:142 max:152 shoes: NVii Crazy Lite XXC

Running 2:00 intensity: (10 @1) + (1:50 @2) 0.38 km (5:12 / km) +5m 4:53 / km
ahr:141 max:150 shoes: NVii Crazy Lite XXC

Orienteering 5:35 [3] 1.25 km (4:28 / km) +8m 4:19 / km
ahr:148 max:171 shoes: NVii Crazy Lite XXC

KO SF - Pollock
Picked the same course choice as Pete and was following him at a growing distance. Thought I'd absolutely done him on a route choice to get back in front to the penultimate control, turns out I'd mispunched lol. Happy with my nav on this one, similar story to the morning.

Orienteering 7:58 intensity: (12 @1) + (1:48 @2) + (5:09 @3) + (49 @4) 1.82 km (4:23 / km) +14m 4:13 / km
ahr:163 max:173 shoes: NVii Crazy Lite XXC

KO F - Pollock
Short on time so just went straight into this. Picked a tragically bad course choice as I hadn't read the map properly so was way off Pete. Struggled through to the finish but didn't have a lot left.

Running 9:53 intensity: (12 @1) + (9:41 @2) 2.0 km (4:57 / km) +8m 4:51 / km
ahr:139 max:148 shoes: NVii Crazy Lite XXC

Could feel the balls of my feet being tender today but not painful so decided to do all the planned training. Big few days and a big rolling week. Feeling absolutely battered.

Friday Apr 16 #

5 PM

Running 8:21 intensity: (22 @1) + (7:59 @2) 1.71 km (4:52 / km)
ahr:142 max:155 shoes: Pink Nike Pegasus 36

Running 57:01 intensity: (18 @1) + (1:10 @2) + (23:38 @3) + (31:55 @4) 15.03 km (3:48 / km) +6m 3:47 / km
ahr:169 max:177 shoes: Nike Vaporfly Next%

Aborted half TT/15km thresh
Been doing an alternative JK sim - sprint, middle, long flat TT, KO sprint.
Not any decent long areas within travelling distance so decided on an 80 minute hard effort, which is my target half-marathon time so thought I'd give crack the next%s out and give it a go. Slight wind so was aiming for 3:45s on the way out and 3:50s on the way back. Started well and went through the first 5km in 18:41 and then through 10km in 37:31 so basically bang on pace. However from ~7km I was started in get pain in the balls of my feet and by 12km they were really quite sore. Started to think I might have to stop but ground out another few km. By 14km I was really hurting and decided to call it a day at 15, also didn't want to risk injuring myself. Presumably it's to do with the shoes, never had it before but I've only worn them for 5/6km. Bit sad to have to abort but physically felt pretty good so that's a plus and still got a decent workout in.

Running 10:09 intensity: (22 @1) + (9:47 @2) 2.0 km (5:04 / km)
ahr:140 max:147 shoes: Nike Vaporfly Next%

Unfortunately was now 8km from home and 6km from my lovely comfy carbon free pegs. Walked for a km but didn't see anyone so tried a jog and wasn't too sore. Eventually found a woman who let me borrow her phone and Pete came to rescue me.
8 PM

Running 18:57 intensity: (54 @1) + (17:50 @2) + (13 @3) 3.54 km (5:21 / km) +27m 5:10 / km
ahr:134 max:163 shoes: White Nike Peg Turbo 2

Rescuing my pegs from a bush. Feet feeling battered.

Thursday Apr 15 #

8 AM

Running 16:03 intensity: (36 @1) + (15:27 @2) 3.04 km (5:16 / km) +25m 5:04 / km
ahr:142 max:153 shoes: Pink Nike Pegasus 36

5 PM

Running 13:15 intensity: (2:15 @1) + (11:00 @2) 2.26 km (5:51 / km) +75m 5:01 / km
ahr:130 max:154 shoes: NVii Forest 2 Teal

Orienteering 38:42 intensity: (7 @1) + (2:31 @2) + (21:16 @3) + (14:48 @4) 5.61 km (6:54 / km) +121m 6:13 / km
ahr:167 max:179 shoes: NVii Forest 2 Teal

Middle - Corstophine Hill
Took this hard and really enjoyed it. After over-reading the first few controls I got my head up and was orienteering well with a good simplification focus. Pete caught me half way and stayed in sight for most of the rest of it which did highlight the big time differences between micro-routechoices and also the importance of attacking undergrowth. Forest in top condition and had a lot of fun.

Running 12:18 intensity: (6 @1) + (11:58 @2) + (14 @3) 2.33 km (5:17 / km) +30m 4:58 / km
ahr:148 max:162 shoes: NVii Forest 2 Teal

Wednesday Apr 14 #

8 AM

Running 20:34 intensity: (37 @1) + (19:57 @2) 4.02 km (5:07 / km) +26m 4:57 / km
ahr:142 max:155 shoes: Pink Nike Pegasus 36

Shake.
5 PM

Running 13:39 intensity: (1:32 @1) + (12:07 @2) 2.79 km (4:54 / km)
ahr:132 max:146 shoes: NVii Crazy Lite XXC

Orienteering 15:21 intensity: (1:32 @2) + (7:37 @3) + (6:12 @4) 3.29 km (4:40 / km) +56m 4:18 / km
ahr:163 max:181 shoes: NVii Crazy Lite XXC

South Queensferry sprint
Good bit of map that I’ve either not run on before or don’t remember. Nothing horrific today but just didn’t feel like it was all clicking very well. Techy 1st half then straightforward to the end. Uphill course was a bit brute.

Running 12:30 intensity: (16 @1) + (12:14 @2) 2.48 km (5:02 / km)
ahr:143 max:154 shoes: NVii Crazy Lite XXC

Tuesday Apr 13 #

5 PM

Running 1:10:12 intensity: (46 @1) + (1:07:36 @2) + (1:50 @3) 14.0 km (5:01 / km) +131m 4:47 / km
ahr:146 max:162 shoes: Pink Nike Pegasus 36

Just an easy today to give the legs a bit more recovery from Sunday. Bridgend loop.

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