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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: runnermdj

In the 7 days ending Feb 22, 2014:

activity # timemileskm+m
  Road Running3 2:04:57 16.69(7:29) 26.86(4:39) 100
  Bike5 1:40:00 20.0(5:00) 32.18(3:06)
  Trail Running2 1:04:54 9.19(7:04) 14.79(4:23) 150
  Orienteering1 1:01:36 4.58(13:27) 7.37(8:21) 250
  Total10 5:51:27 50.46(6:58) 81.21(4:20) 500

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Saturday Feb 22, 2014 #

2 PM

Trail Running race (Cross Country) 48:39 [3] 7.32 mi (6:39 / mi) +100m 6:23 / mi

National Cross Country Championships - Callendar Park Falkirk

Couldn't make up my mind all morning whether to take part or not. In the end decided to start and drop out if I felt any problems with the ankle. Trying to fit a run in any other time was looking tricky anyway!

So did no warm other than a 50 yard jog. Then started super slow, almost coming to a stand still up the first hill. Took most of first lap pretty easy and after the first big hill picked up lots of places all the way. Ankle felt fine so stretched out a bit more on laps 2 & 3 but never too hard. Strava lap times (slightly shorter than full lap) - 16.33, 15.38, 15.22. Really pleased to finish with no reaction from ankle which was aim no.1 and really pleased to have completed my 20th National. Great day out at a classic event. Scottish Athletics are doing a great job of raising the event profile.

Result = 212th out of 566. Think I was well down in the 400s going round the loch on the first lap!

Friday Feb 21, 2014 #

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

12 PM

Road Running 36:12 [2] 4.71 mi (7:41 / mi) +20m 7:35 / mi

Ankle felt quite normal this morning so went for a lunchtime run up the Kelvin to the toll house and back. Further than I meant to go but ankle felt fine the whole way and it's my last run in Glasgow for a while.

Thursday Feb 20, 2014 #

Bike (Commute) 20:00 [2] 4.0 mi (5:00 / mi)

Note
(injured) (rest day)

Improving

Wednesday Feb 19, 2014 #

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

Note
(injured) (rest day)

Ankle/achilles niggle, needs some rest!

Tuesday Feb 18, 2014 #

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

12 PM

Road Running warm up/down 12:12 [1] 1.44 mi (8:28 / mi) +20m 8:07 / mi

Warm up to the canal.

Road Running intervals 7:00 [3] 1.13 mi (6:12 / mi)

Not the best last Tuesday Glasgow Lunchrunners session (for a while at least). Had a niggly ankle tendon after run yesterday. Settled down fine overnight so thought it worth trying a run and was intending on taking session fairly easy anyway. Run up to canal fine and first rep (3mins) was ok. During second rep (4mins), started to feel tendon at side of ankle nipping. So decided to bin the session and jog back. Tendon nipping away on the way back so stopped at the right time, though stopping earlier would have been better!

Road Running warm up/down 13:04 [2] 1.77 mi (7:23 / mi) +10m 7:15 / mi

Ran most direct route back to office.

Monday Feb 17, 2014 #

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

12 PM

Road Running 56:29 [2] 7.64 mi (7:24 / mi) +50m 7:15 / mi

Canal - Kelvin steady. last week of running in Glasgow for a while as 3 month secondment in Edinburgh starts next week. Arthur's Seat here I come...

Sunday Feb 16, 2014 #

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.

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