Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: runnermdj

In the 7 days ending Feb 1, 2015:

activity	#	time	miles		km		+m
Trail Running	4	2:47:14	20.58	(8:08)	33.12	(5:03)	610
Road Running	2	1:52:33	15.21	(7:24)	24.48	(4:36)	140
Bike	5	1:40:00	20.0	(5:00)	32.18	(3:06)
Orienteering	1	39:08	4.61	(8:29)	7.42	(5:16)	130
Total	11	6:58:55	60.4	(6:56)	97.2	(4:19)	880

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Sunday Feb 1, 2015 #

11 AM

Trail Running warm up/down 12:13 [2] 1.5 mi (8:09 / mi) +20m 7:49 / mi

Warm up jog before orienteering

12 PM

Orienteering race 39:08 [5] 4.61 mi (8:29 / mi) +130m 7:48 / mi

SoSOL - Dalkeith Country Park, Blue Course 6.5km, 130m

Chose blue course as still in the process of building up faster running. Course fairly straightforward with no major errors, and pretty fast running in bits. Maybe threw away 30secs from #7 to #8 by going along the grottier path by the burn instead of the higher nice path. Lost 20secs coming out of #20 not spotting the lower path by the river. All in all an ok run.

Result - 2nd to Claire, 1.27 down

Trail Running 8:38 [2] 1.09 mi (7:55 / mi) +20m 7:30 / mi

Warm down jog after the o-ing.

Saturday Jan 31, 2015 #

Event: ESOC 50th Anniversary Weekend - Sprint-O incorporating bto SOUL 1 / SoSOL 6

9 AM

Trail Running 1:28:06 [3] 10.28 mi (8:34 / mi) +370m 7:42 / mi
ahr:137

From home up to the golf course for a lap which was good in the snow (best running all day), then up north face of Cockleroi, Guthries landrover track, the loch, Hillhouse loop and home via the canal. A bit icy in places but at least pavements clear in the town. Felt ok, though had minor sniffle for most of the week.

Friday Jan 30, 2015 #

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

Note
(rest day)

Thursday Jan 29, 2015 #

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

A bit snowy!

12 PM

Trail Running 58:17 [3] 7.71 mi (7:34 / mi) +200m 7:00 / mi

Along WoL, Dean Path & Ravelston to Corstorphine Hill and back via Ravelston, QS & Dundas St. Ran with Marco, Fionna & Matt. Pavements largely clear of snow with a bit underfoot on the hill, but no problem. Felt a bit better than yesterday.

Wednesday Jan 28, 2015 #

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

12 PM

Road Running 13:30 [2] 1.78 mi (7:35 / mi) +50m 6:58 / mi
ahr:133

Warm up run to the canal. A bit rushed.

Road Running intervals 24:07 [4] 3.85 mi (6:16 / mi)

Interval session on the canal - 4 x 6mins with 80sec recoveries. Stats :

Rep 1 : 6.25min/mile, AHR 144
Rep 1 : 6.17min/mile, AHR 147
Rep 1 : 6.16min/mile, AHR 147
Rep 1 : 6.06min/mile, AHR 150

Not feeling great at all, not helped by a blustery blizzard, and forgetting inhaler. Just got on with it, job done. Felt tough enough, if not speedy. Out with Marco & Fionna. Was Fionna's birthday session, what a treat... not!

Road Running 14:11 [2] 1.91 mi (7:26 / mi) +10m 7:18 / mi
ahr:126

Warm down run back via Charlotte Sqaure & QS.

Tuesday Jan 27, 2015 #

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

12 PM

Road Running 1:00:45 [2] 7.67 mi (7:55 / mi) +80m 7:40 / mi
ahr:127

WoL, cyclepath plus hill loop with Marco, Fionna and Matt. Nice (easier) steady pace.

Monday Jan 26, 2015 #

Note
(rest day)

Tired from the weekend so a rest day seems like a good idea.

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

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