Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Trevail

In the 28 days ending Feb 28, 2019:

	activity	#	time	miles		km		+m
	Walking	7	11:25:54					281
	Running	16	7:18:48	46.93	(9:21)	75.53	(5:49)	1424
	Orienteering	3	3:08:58	10.5	(18:00)	16.9	(11:11)	320
	S & C	1	10:00
	HIT	1	5:00
	Total	22	22:08:40	57.43		92.43		2025
	[1-5]	18	10:42:46
averages - sleep:9.4 rhr:47 weight:73.8kg

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Thursday Feb 28, 2019 #

Running 39:22 [3] 5.66 km (6:57 / km) +196m 5:56 / km
ahr:123 max:149 rhr:45 slept:9.5 weight:73.6kg shoes: Saucony Peregrines

Run to top of Scolty, via middle path, back via saddle. Have had some bruised toes from Sunday, hence took a break, and body battery suggests I only properly recovered from the weekend last night.

Tuesday Feb 26, 2019 #

Walking 1:41:00 [0]
ahr:78 max:152 rhr:47 slept:9.9

Toes sore after weekend orienteering so a lovely bright walk around Koch Kinord. First adder, peacock butterfly and 6 frogs!

Sunday Feb 24, 2019 #

Walking 32:32 [0]
ahr:85 max:131 rhr:50 slept:7.5 shoes: Inov8 Xtalons 212 15

Walk to start

Orienteering race 1:04:24 [4] 6.2 km (10:23 / km) +113m 9:31 / km
ahr:131 max:154 rhr:50 slept:7.5 shoes: Inov8 Xtalons 212 15

Birsemore SOL1. Blue. Thought I did pretty well going round, but was slower than expected compared to others. Will check splits later to find out why. Might have been tired after last night or maybe got really slow in the boulders from 8 to 12.: Was probably also a bit slow in the brashy areas,. Control 11, in particular, was right in the area that I hate the most in Deeside: Huge boulders, deep holes.

Walking warm up/down 29:39 [0]

Walk back from finish

Saturday Feb 23, 2019 #

Running warm up/down 13:16 [4] 2.26 km (5:52 / km)
ahr:146 max:155 rhr:46 slept:9.8 shoes: Inov8 Xtalons 2017

Brisk run to the start of Muir of Dinner British Night Orienteering champs.

Orienteering race 57:53 [5] 5.8 km (9:59 / km) +65m 9:27 / km
ahr:139 max:157 shoes: Inov8 Xtalons 2017

Muiir of Dinnet Night O. Distance an estimate as watch got switched off accidentally for part of run. First trouble was 3-4. I had a good plan, and used a low wet area as a good Attackpoint. Thought I knew exactly where I was but the control didn't pop up where I expected. Possibly got distracted by lots of other lights milling around, but will never know as this was when the watch was stopped. The other main error was 7 - 8 where I drifted right to the road. 9 - 10, managed to find the narrow 'bridge' across the bog. Nice. Came 1st in M55S, pretty rare, but most of the best were running M55L.

Friday Feb 22, 2019 #

Running 36:48 [3] 5.78 km (6:22 / km) +199m 5:26 / km
ahr:134 max:153 rhr:48 slept:9.2 weight:73.4kg shoes: Saucony Peregrines

To top of Scolty via middle path, back by saddle

Walking 1:18:00 [0]
ahr:83 max:129

Walk at Crathes with J, A & C. Approx 4.8km

Wednesday Feb 20, 2019 #

Running 25:54 [2] 4.34 km (5:58 / km) +47m 5:40 / km
ahr:127 max:140 rhr:48 slept:8.0 weight:73.4kg shoes: Saucony Peregrines

Short run out along Tarland Way from Community Centre. Legs tired from intervals last night

Tuesday Feb 19, 2019 #

Running warm up/down 9:57 [2] 1.7 km (5:51 / km) +7m 5:44 / km
ahr:116 max:129 shoes: Saucony Peregrines

Running 22:34 [4] 5.06 km (4:28 / km) +21m 4:22 / km
ahr:148 max:159 rhr:45 slept:9.0 shoes: Saucony Peregrines

Deeside Runners. Intervals around the roads. 4 mins on, 1 off X 5 1/2. Unrelenting

Running warm up/down 7:02 [1] 1.14 km (6:10 / km) +10m 5:55 / km
ahr:129 max:136 shoes: Saucony Peregrines

Sunday Feb 17, 2019 #

Note
rhr:46 slept:9.5

Coaching at Maroc training and ran out of time for a run.

Saturday Feb 16, 2019 #

Running race 22:17 [5] 4.85 km (4:36 / km) +75m 4:16 / km
ahr:158 max:175 rhr:46 slept:8.8 weight:73.9kg shoes: Saucony Peregrines

Crathes parkrun #2. Improved on last week's time by 37s. Ave cadence 181.

Running warm up/down 6:33 [1] 0.97 km (6:45 / km) +23m 6:02 / km
ahr:125 max:142 shoes: Saucony Peregrines

Friday Feb 15, 2019 #

Walking 2:45:16 [0] +281m
ahr:77 max:132 rhr:46 slept:8.75

A nice outing around Creag Leek. Saw a Raven and Bullfinches, but a bit early for birds.

Thursday Feb 14, 2019 #

Running 35:48 [3] 5.66 km (6:20 / km) +194m 5:24 / km
ahr:137 max:157 rhr:46 slept:9.5 weight:73.8kg shoes: Saucony Peregrines

Up to the tower on Scolty via middle path, back via saddle.

Wednesday Feb 13, 2019 #

Note
rhr:47 slept:8.5 (rest day)

Tuesday Feb 12, 2019 #

Walking 51:46 [0]
ahr:76 max:95 rhr:46 slept:9.6

Walking at Crathes.

6 PM

Running warm up/down 10:53 [1] 1.88 km (5:47 / km)
ahr:119 max:134 shoes: Saucony Peregrines

7 PM

Running intervals 30:00 [5] 5.17 km (5:48 / km) +47m 5:33 / km
ahr:138 max:164 shoes: Saucony Peregrines

DR intervals on the green. Hard round to church, jog back, repeat every 3 mins, 10 reps.

8 PM

Running warm up/down 11:51 [1] 1.9 km (6:14 / km) +13m 6:02 / km
ahr:125 max:136 shoes: Saucony Peregrines

Monday Feb 11, 2019 #

Running 34:07 [3] 6.03 km (5:39 / km) +126m 5:07 / km
ahr:135 max:149 rhr:47 slept:8.8 weight:73.7kg shoes: Saucony Peregrines

Scolty out along SGTrack, turn after 3km

Sunday Feb 10, 2019 #

Walking 2:51:00 [0]
ahr:85 max:117 rhr:49 slept:8.33

Walk round the back of Baudy Meg with Julia.

Saturday Feb 9, 2019 #

Running warm up/down 5:55 [1] 0.99 km (5:59 / km) +11m 5:40 / km
ahr:125 max:145 shoes: Saucony Peregrines

Running race 22:51 [5] 4.9 km (4:40 / km) +79m 4:19 / km
ahr:166 max:173 rhr:48 slept:8.5 weight:73.5kg shoes: Saucony Peregrines

Crathes inaugural Park Run. Nice day for it. Great turn out. A bit of a winding course needing quite a few marshals and more climb than Aberdeen. Garmin playing up at the start - probably not enough moisture on the strap, so max HR estimated.

Walking 56:41 [0]
ahr:86 max:112

Walk at Scolty with Julia

Friday Feb 8, 2019 #

HIT 5:00 [4]

S & C 10:00 [1]

Running 23:51 [3] 3.95 km (6:02 / km) +72m 5:32 / km
ahr:136 max:149 rhr:50 weight:74.1kg shoes: Saucony Peregrines

Thursday Feb 7, 2019 #

Running 29:51 [3] 5.01 km (5:57 / km) +109m 5:22 / km
ahr:139 max:153 weight:73.9kg shoes: Inov8 Xtalons 2017

Scolty mid level just to keep things ticking over!

Wednesday Feb 6, 2019 #

Orienteering race 1:06:41 [3] 4.9 km (13:37 / km) +142m 11:53 / km
ahr:132 max:153 shoes: Inov8 Xtalons 2017

Glen Dye night-O. Short. First few controls went fine. From 5 to 6 decided to follow at the base of the slope, instead of following the track at the top of the slope. Not a great decision - - I suddenly disappeared into a bog right up to the top of my llegs! Lol. Couldn't move the legs. Luckily I was able to grab some reeds and pull myself out. There is a solid blue bog marked on the map, thought I was further along than that, but must have caught the edge of it. After that,back bit cold and wet. Took the high route from 6 to 7, following the fence up, then crossing the top of the felled area. I suspect it might have been quicker to follow the paths and come up from below. Had a hard time finding 10 at the end . A bit of an adventure!

Tuesday Feb 5, 2019 #

Running 19:17 [3] 3.17 km (6:05 / km) +80m 5:24 / km
ahr:135 max:153 weight:74.4kg shoes: Inov8 Xtalons 2017

Scolty staying off any ice rink, which meant a shortened run today.

Friday Feb 1, 2019 #

Running 30:41 [3] 5.11 km (6:00 / km) +115m 5:24 / km
ahr:135 max:152 weight:73.8kg shoes: Inov8 Xtalons 212 15

Scolty: Nice and bright. Cold but lovely.

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