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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: runnermdj

In the 7 days ending Feb 16, 2014:

activity # timemileskm+m
  Road Running5 3:23:27 28.48(7:09) 45.83(4:26) 350
  Bike5 1:40:00 20.0(5:00) 32.18(3:06)
  Trail Running3 1:20:36 10.76(7:29) 17.32(4:39) 200
  Orienteering1 1:01:36 4.58(13:27) 7.37(8:21) 250
  Conditioning1 15:00
  Total13 7:40:39 63.82 102.71 800

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MoTuWeThFrSaSu

Sunday Feb 16, 2014 #

Event: FVO CompassSport Cup Heat and SoSOL5
 
11 AM

Trail Running warm up/down 16:15 [2] 1.87 mi (8:41 / mi) +50m 8:01 / mi

Warm up/down for orienteering race in Achray Forest.

Orienteering race 1:01:36 [3] 4.58 mi (13:27 / mi) +250m 11:30 / mi

Compass Sport Trophy, Achray Forest : Short Brown Course 6.5km
Had a pretty steady run with no major errors. Worked the brain harder than the legs! Found the cluster of controls right at the finish the trickiest as didn't want to muck up after holding it together up to then, so slowed down and made sure I didn't! 4th in class, about 5mins down (tbc). Pleased enough.
C • Nice 6

Saturday Feb 15, 2014 #

10 AM

Trail Running warm up/down 22:18 [2] 2.76 mi (8:05 / mi) +40m 7:44 / mi

Ran a lap plus a bit extra of the cross country course at Callendar Park
11 AM

Trail Running tempo 32:53 [3] 5.0 mi (6:35 / mi) +90m 6:14 / mi

Did 2 laps of the cross country course at Callendar Park with 3min recovery in between. A session I set up for a few of the lunchtime training group, but didn't run it that hard myself because of the orienteering tomorrow. Course is looking very muddy (in the usual muddy bits!), especially on the biggest of the hills. Lap times - 16.34 & 16.19. Ran them with Shona Robertson. Slight strain on right foot, a niggle I noticed last Sunday. So ditching the plan to jog in from Red Moss to watch C5 this afternoon.

Trail Running warm up/down 9:10 [2] 1.13 mi (8:07 / mi) +20m 7:41 / mi

Warm down round the first part of the loop and round the loch.

Friday Feb 14, 2014 #

Bike (Commute) 20:00 [1] 4.0 mi (5:00 / mi)

12 PM

Road Running 36:28 [2] 4.73 mi (7:43 / mi) +20m 7:37 / mi

Up the kelvin to the toll house and back.

Conditioning (Circuits) 15:00 [3]

3 sets of oregon circuits (20sec/20sec)

Thursday Feb 13, 2014 #

Bike (Commute) 20:00 [1] 4.0 mi (5:00 / mi)

12 PM

Road Running warm up/down 12:26 [2] 1.59 mi (7:49 / mi) +30m 7:23 / mi

Warm up to Kelvingrove Park plus a couple of strides

Road Running hills (Hill Session) 15:50 [4] 2.65 mi (5:58 / mi) +100m 5:21 / mi

Lunchrunners session :

Three 0.9 mile hill loops in Kelvingrove Park with 80sec recoveries. Worked quite hard on the second and third rep but at least kept times consistent. Loop times - 5.22, 5.14, 5.14. Strong headwind at start and finish though in theory it was blowing us up the hill!
C • Lunchtime runs 3

Road Running hills (Hill Sprints) 11:59 [4] 1.47 mi (8:09 / mi) +90m 6:51 / mi

Six hill sprints with longer easy jog down recoveries.
1 PM

Road Running warm up/down 10:42 [2] 1.39 mi (7:42 / mi) +20m 7:22 / mi

Warm down back to work via monument

Wednesday Feb 12, 2014 #

Bike (Commute) 20:00 [1] 4.0 mi (5:00 / mi)

Icy!

Note
(rest day)

Tuesday Feb 11, 2014 #

Bike (Commute) 20:00 [1] 4.0 mi (5:00 / mi)

12 PM

Road Running warm up/down 10:45 [2] 1.42 mi (7:34 / mi) +30m 7:06 / mi

Warm up to the canal plus a couple of strides

Road Running intervals 36:00 [4] 6.12 mi (5:53 / mi)

Lunchrunners session - Tempo Intervals.

Did 3 x 12mins on the canal with 2min recoveries. Stats :

Rep 1 : 2.02 miles, 5.56min/mile (Baird's Brae towards Maryhill)
Rep 2 : 2.06 miles, 5.49min/mile (back to Baird's Brae)
Rep 3 : 2.04 miles, 5.54min/mile (6min out, 6min back from Baird's Brae)

Pleased with consistent effort/pace over the session. Wind slightly more favourable on rep 2, though seemed to be a headwind more often than not! Front pack of four well ahead but at the front of the second pack with Derek, Brian C & Steve. Sunny & chilly.

Road Running warm up/down 9:11 [2] 1.24 mi (7:24 / mi) +10m 7:13 / mi

Warm down back to office

Monday Feb 10, 2014 #

Bike (Commute) 20:00 [1] 4.0 mi (5:00 / mi)

12 PM

Road Running 1:00:06 [2] 7.87 mi (7:38 / mi) +50m 7:29 / mi

Canal - Kelvin from work. Kelvin Walkway was closed at one point so did a diversion round an interesting bit of Maryhill.

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