Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ȷames

In the 30 days ending Nov 30, 2016:

activity	#	time	miles		km		+m				load
Running (out of date)	11	14:35:29	81.46	(10:45)	131.1	(6:41)	605				305.3
Forest-O	4	3:41:33	18.95	(11:41)	30.5	(7:16)	370	23 /	25c	92%	77.5
Squash	1	50:00									17.5
S&C	2	40:00									14.0
Total	18	19:47:02	100.41		161.6		975	23 /	25c	92%	414.4

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Wednesday Nov 30, 2016 #

6 PM

Running (out of date) 55:00 [3] 11.0 km (5:00 / km) +200m 4:35 / km

Cruise around Braids with Fred

Tuesday Nov 29, 2016 #

Running (out of date) 18:00 [2] 3.0 km (6:00 / km)

Down and v slow back (ouch)

5 PM

Running (out of date) intervals 17:06 [5] 5.2 km (3:17 / km)

Not quite sure I believe the watch as 12x400s should be 4.8k but group definitely running way too fast. Kinda dead.

Sunday Nov 27, 2016 #

12 PM

Forest-O race 1:02:33 [3] ** 11.1 km (5:38 / km) +80m 5:26 / km
spiked:23/25c

Opening and concluding this season's silverware collection with the Scottish Score champs. No major errors although lost 2min30 in penalties.

Saturday Nov 26, 2016 #

10 AM

Running (out of date) 21:50 [3] 5.1 km (4:17 / km) +30m 4:10 / km

Down

Running (out of date) 19:19 [4] 5.1 km (3:47 / km) +130m 3:22 / km

School colours lap effort. Missed by 19 seconds but conditions not as good as last time - bit icy in places and no Freddie for pacing - just waiting for the right day now.
Splits: 3:39, 4:35, 3:52, 3:26, (3:29 +0:16) think I'm losing it on km 2 & 3 up the hill and along the back straight.

Running (out of date) 19:30 [2] 3.5 km (5:34 / km) +50m 5:12 / km

3 x step/sprint intervals for Mr R and then big slog home.

Wednesday Nov 23, 2016 #

6 PM

Running (out of date) 40:45 [3] 9.0 km (4:32 / km) +55m 4:24 / km

Shorter one with Fred today as torch broke badly.

Tuesday Nov 22, 2016 #

6 PM

Running (out of date) intervals 17:15 [4] 4.8 km (3:36 / km)

4 x 1200 intervals
Missed first one so tragically did number 4 by myself. decent pace

Running (out of date) 18:00 [3] 3.6 km (5:00 / km)

Meadows and home

Sunday Nov 20, 2016 #

S&C 20:00 [3]

2 PM

Squash 50:00 [3] 0.0 km

lost to calum cri

Saturday Nov 19, 2016 #

2 PM

Running (out of date) 39:30 [3] 8.9 km (4:26 / km) +140m 4:07 / km

Round St Margaret's Loch, home via radical road. Feeling alright but no need to kill myself on anything long/fast - maybe should've gone to Alloa but oh well

Thursday Nov 17, 2016 #

7 PM

S&C 20:00 [3]

Core and knee stretchy stuff

Wednesday Nov 16, 2016 #

5 PM

Running (out of date) 50:40 [3] 10.7 km (4:44 / km)

Bit further than intended but basically a chill run with Fred to see if the legs feel like working. Were surprisingly okay and ankle dodginess gone.

Tuesday Nov 15, 2016 #

Note

ankle still a bit dodgy from the weekend, probably nothing but skipping intervals - not sure if I could've finished them anyway

Sunday Nov 13, 2016 #

8 AM

Running (out of date) long 4:05:29 [3] 24.0 km (10:14 / km)

GMC day 2. No garmin or routegadget to work out distance. Generally slow through the hills, and poor route choice to 2 meant a lot of time lost in snow. Both feeling pretty destroyed by the orienteering section and lost a lot of time on a ridiculous (but bracken-free) route, probably lost the race at some point on Morven when we should've been running but tough to say where. Solid weekend though and probably excuses my training-free week...

Saturday Nov 12, 2016 #

Event: Grampian Mountain Challenge

10 AM

Running (out of date) long 4:08:05 [3] 23.2 km (10:42 / km)

GMC day 1. Double 180 out of the start followed by pretty clean section through Cambus, missed the tapes out onto the hill section so lost some time, but comfortably fastest team at 3rd hill control.
Poor route choice (probably my fault) lost around 5 minutes to 4, and then slow to the finish with a 12 minute lead dropping to 4 mins.

Sunday Nov 6, 2016 #

10 AM

Forest-O 55:00 [3] 7.0 km (7:51 / km) +60m 7:32 / km

Pretty slow on corridors but smashed the control pick. Pretty decent training given the snow.

Saturday Nov 5, 2016 #

10 AM

Forest-O 55:00 [3] 6.5 km (8:28 / km) +100m 7:51 / km

Contour-only on Cambus.

2 PM

Forest-O 49:00 [3] 5.9 km (8:18 / km) +130m 7:29 / km

Thierry multi-training, pretty snazzy looking map. bailed on contour-only and some of the less interesting legs round the back of the hill.

Wednesday Nov 2, 2016 #

6 PM

Running (out of date) 1:05:00 [2] 14.0 km (4:39 / km)

Guessing time and distance from Freds garmin as mine died. Good banter run over golf course but sketchy with a weak torch, did some circles near Peffermill and then dodgy but quick run home along not-so-innocent railway. Survived it all though.

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