Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Trevail

In the 7 days ending Oct 14, 2018:

activity

time

miles

Running

2:50:45

19.15

(8:55)

30.82

(5:32)

327

Orienteering

1:23:47

4.9

(17:07)

7.88

(10:38)

179

S & C

1:00:00

Yoga

45:00

Pilates

30:00

Elliptical

10:00

Total

6:39:32

24.05

38.7

506

[1-5]

4:24:32

averages - weight:72.5kg

1:57

0:00

» now

Sunday Oct 14, 2018 #

Running warm up/down 22:16 [1] 3.2 km (6:57 / km) +115m 5:54 / km
ahr:124 max:135 weight:72.2kg shoes: Inov8 Xtalons 2017

Scolty orienteering: jog from house to start

Orienteering race 1:23:47 [3] 7.88 km (10:38 / km) +179m 9:33 / km
ahr:136 max:163 shoes: Inov8 Xtalons 2017

Scolty blue: good in places but several scrappy controls, and one disaster. Lost time to 5 due to following the wrong track, but recovered quite quickly. Lost time to 8 because I stopped a bit short, then had real trouble with 9, there were several small highs between the two tracks and ran around from one to another. Really blew 10, taking 17 minutes - went around the open area and found the ride coming out the corner, but stopped using my compass and came out on the big track to the east of where I thought I was. Then crossed the track and found control 160 ( which was my 11,but I didn't notice that!) Took a while to workout I was too far to the east and locate 10. Not good. Course was good, and the new mapping of bike trails will give me some new running options.

Running warm up/down 11:08 [1] 1.69 km (6:35 / km) +26m 6:07 / km
ahr:122 max:136 shoes: Inov8 Xtalons 2017

Weary jog home

Saturday Oct 13, 2018 #

Running 49:43 [3] 8.63 km (5:46 / km) +141m 5:20 / km
ahr:125 max:143 weight:72.7kg shoes: Saucony Peregrines

Scolty mid level. Just wanted to get the legs turning over. Left glute more comfortable running than sitting!

Friday Oct 12, 2018 #

Note

Massage to try to fix the glute

Thursday Oct 11, 2018 #

11 AM

Pilates 30:00 [0]

Back to very careful exercise to try to improve back and hip.

12 PM

Elliptical 10:00 [1]

2 PM

Yoga (stretching) 10:00 [0]

Wednesday Oct 10, 2018 #

S & C 1:00:00 [0]

Core training. All good until straightening up at the end and then my back cramped. Very uncomfortable and more than a little worrying.

Tuesday Oct 9, 2018 #

Yoga (stretching) 20:00 [0]

Running warm up/down 7:17 [1] 1.19 km (6:07 / km)
ahr:118 max:126 shoes: Saucony Peregrines

Running tempo 23:14 [4] 5.01 km (4:38 / km) +8m 4:36 / km
ahr:146 max:155 weight:72.7kg shoes: Saucony Peregrines

5k along the railway line at the same pace that I ran the loch kinord 10 k in last year. Cadence 181.

Running warm up/down 7:07 [1] 1.1 km (6:28 / km) +12m 6:08 / km
ahr:127 max:131 shoes: Saucony Peregrines

Monday Oct 8, 2018 #

Running 50:00 [3] 10.0 km (5:00 / km) +25m 4:56 / km
ahr:137 max:151 weight:72.5kg shoes: Saucony Peregrines

Railway line from Banchory to Crathes and back. Wanted to see if I could keep up a cadence of over 180 for a full 10k. Average was 181. Going out, I was happy to run at an easy pace and turned around at 25:51. Coming back was harder, but I tried to push the pace a bit, taking 24:09 to return. Happy with that.

Yoga (stretching) 15:00 [0]

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