Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Trevail

In the 29 days ending Feb 29, 2016:

activity

time

miles

Running

7:59:32

50.75

(9:27)

81.68

(5:52)

1151

Orienteering

3:08:27

11.2

(16:50)

18.02

(10:27)

505

S & C

2:50:00

Spinning

30:00

Rowing machine

30:00

Total

14:57:59

61.95

99.7

1656

averages - weight:71.8kg

2:06

0:00

» now

Sunday Feb 28, 2016 #

3 PM

Running long 1:36:41 [3] 15.04 km (6:26 / km) +378m 5:43 / km
ahr:127 max:154 weight:71.9kg shoes: Inov8 Xtalons 212 15

Long run to Shooting Greens and back taking in Scolty and Gouach along the way, return via Deeside Way. Beautiful sunny day, 'though some tracks up top still icy. Felt pretty good, but legs feeling it on the return.

Friday Feb 26, 2016 #

Note

Spent a lot of time this week putting fences up, and cutting trees and logs, so outside doing physical stuff although didn't get out for many runs.

Wednesday Feb 24, 2016 #

7 PM

S & C 1:00:00 [3]

Tuesday Feb 23, 2016 #

7 PM

Running warm up/down 21:01 [1] 3.47 km (6:03 / km) +9m 5:59 / km
weight:72.3kg shoes: Adidas Kanadia TR7

8 PM

Running intervals 30:00 [5] 3.4 km (8:49 / km)
shoes: Adidas Kanadia TR7

10 x round to church, jog back, repeat every 3 minutes. Approx 340m each interval in 1 min 12 secs

Friday Feb 19, 2016 #

3 PM

Spinning 30:00 [2]

4 PM

Rowing machine 30:00 [2]

Thursday Feb 18, 2016 #

3 PM

Running hills 1:08:37 [3] 10.4 km (6:36 / km) +313m 5:44 / km
ahr:133 max:155 weight:71.4kg shoes: Inov8 Xtalons 212 15

Hill run taking in Scolty and Gouach, descending via one of the bike trails, then back along main track. Quite icy in most places so a slow pace, but it was a lovely bright sunny day.

Tuesday Feb 16, 2016 #

7 PM

Running warm up/down 13:03 [1] 2.16 km (6:02 / km)
ahr:113 max:128 weight:71.9kg shoes: Adidas Kanadia TR7

8 PM

Running intervals 20:46 [5] 4.74 km (4:23 / km) +24m 4:16 / km
ahr:150 max:167 weight:71.9kg shoes: Inov8 Xtalons 212 15

There was a bit of a thaw today but the ground is still frozen, so the green was a bit of a lake. We did 5 x 4 minute intervals on the road with a 2 minute rest between, which was quite good.

Sunday Feb 14, 2016 #

11 AM

Orienteering race 52:10 [5] 4.73 km (11:02 / km) +121m 9:47 / km
ahr:147 max:167 weight:71.8kg shoes: Inov8 Xtalons 212 15

Bright day - sometimes hard to look towards the sun, and lots of snow on the ground. Enjoyed the run but lost touch with the map for a short time and 'jumped' from one wet crossing to the next in my mind and missed a control out. Never mind...

Thursday Feb 11, 2016 #

3 PM

Running long 1:05:55 [3] 12.38 km (5:19 / km) +201m 4:55 / km
ahr:132 max:149 weight:71.4kg shoes: Adidas Kanadia TR7

Long run along main Scolty track towards Shooting Greens, turned around at last hill before big drop. Both knees a little sore, but not too bad.

Wednesday Feb 10, 2016 #

8 PM

S & C 50:00 [3]
weight:71.1kg

Tuesday Feb 9, 2016 #

Running intervals 20:04 [5] 5.03 km (3:59 / km) +21m 3:54 / km
ahr:158 max:173 weight:71.4kg shoes: Adidas Kanadia TR7

Intervals on the green: 10 x approx. 2 mins; 1 min rest

7 PM

Running warm up/down 11:19 [1] 1.85 km (6:07 / km)
ahr:107 max:118 weight:71.4kg shoes: Adidas Kanadia TR7

8 PM

Running warm up/down 10:45 [1] 1.7 km (6:19 / km) +12m 6:06 / km
ahr:28 max:139 weight:71.4kg shoes: Adidas Kanadia TR7

Sunday Feb 7, 2016 #

10 AM

Running warm up/down 9:37 [1] 1.64 km (5:52 / km)
ahr:124 max:139 shoes: Adidas Kanadia TR7

Orienteering race 15:57 [5] 2.7 km (5:54 / km) +35m 5:33 / km
ahr:149 max:163 weight:72kg shoes: Adidas Kanadia TR7

Scottish Sprint Champs/Prologue. 1st out, 1st back. Finished 2nd on course /49 and in class. Baffled that I did so well, really. Most of the time was able to read enough map detail without stopping to bring it right up to my face, which is often my problem with sprint maps. Kept a decent pace up, but not blistering. Didn't take an optimum route on the long leg from 9-10, but was still 4th on the leg.

11 AM

Running warm up/down 5:50 [1] 1.0 km (5:50 / km)
shoes: Adidas Kanadia TR7

1 PM

Running warm up/down 7:28 [1] 1.4 km (5:20 / km)
ahr:129 max:140 shoes: Adidas Kanadia TR7

Jog to start of 2nd race

2 PM

Orienteering race 17:36 [5] 2.73 km (6:27 / km) +50m 5:54 / km
ahr:157 max:166 shoes: Adidas Kanadia TR7

Chasing sprint. Went wrong on the way to the start - not well signed. Confusing start - delayed 10 mins and even more confusing was that it was about 300-400m to the start kite, starting heading west, then north, then back east again which was not explained to us, with the route partially off the map. Hesitated half way to the start kite wondering if I'd missed it or the route to it. After that, enjoyed the complex early section, although was struggling with reading the detail, but then after control 9 it was really just a road race to the finish for 2/3rds of the distance. 4th on the chasing section, but held on to 2nd overall. My most successful Sprint races ever, I suspect because there were not really any multi-level areas to get confused by.

C • I'm not surprised 2

Saturday Feb 6, 2016 #

5 PM

Running warm up/down 5:04 [1] 0.74 km (6:51 / km) +22m 5:58 / km
ahr:125 max:137 shoes: Inov8 Xtalons 212 15

6 PM

Orienteering race 45:15 [4] 3.75 km (12:04 / km) +130m 10:17 / km
ahr:147 max:164 weight:72.2kg shoes: Inov8 Xtalons 212 15

Scottish Night Champs. Weather pretty cold, wet and windy with a bit of sleight at times. Mapping of path from the start out of date. Hillside pretty exposed, but was grateful that many of the controls were really TD4 not TD5. Faffed around a bit for #6 - aimed off to a fence/wall and looked for a fork in the wall as an attack point, but think I picked up an earth wall coming off and was too low down. Other than that OK, but so much horizontal rain that even with a visor I couldn't see much out of my glasses by the end so took it pretty steady. 3rd M55 /6. 3 minutes down on winner, Sam Gomersall.

Running warm up/down 3:46 [1] 0.74 km (5:05 / km)
shoes: Inov8 Xtalons 212 15

Wednesday Feb 3, 2016 #

5 PM

Running warm up/down 8:56 [1] 1.24 km (7:12 / km) +28m 6:28 / km
shoes: Inov8 Xtalons 212 15

6 PM

Orienteering race 57:29 [3] 4.11 km (13:59 / km) +169m 11:36 / km
ahr:138 max:157 weight:71.9kg shoes: Inov8 Xtalons 212 15

Night-O at Scolty. Pretty happy with most of it except for control 9, the bingo pit. Took 4 attempts to locate it from a nearby path bend - was not the same distance away from it as on the map, but those paths seem to be frequently changed by the mountain bikers. Aching knee and ankle afterwards.

8 PM

S & C 1:00:00 [3]

Tuesday Feb 2, 2016 #

7 PM

Running warm up/down 10:03 [2] 1.77 km (5:41 / km)
weight:72kg shoes: Adidas Kanadia TR7

Running intervals 19:08 [5] 4.69 km (4:05 / km) +19m 4:00 / km
ahr:157 max:172 weight:72kg shoes: Adidas Kanadia TR7

Intervals: To church (1 min), back (1 min), to end (I min), back (1min), to end and back (1min), to end (I min), back (1min), to church (1 min), back. Felt good.

8 PM

Running warm up/down 10:15 [2] 1.84 km (5:34 / km) +13m 5:23 / km
weight:72kg shoes: Adidas Kanadia TR7

Monday Feb 1, 2016 #

3 PM

Running 41:14 [2] 6.45 km (6:24 / km) +111m 5:53 / km
ahr:125 max:137 weight:72.3kg shoes: Inov8 Xtalons 212 15

Easy run around lower route to the Duncan's and back along main track.

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