Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Trevail

In the 31 days ending Jan 31, 2015:

activity	#	time	miles		km		+m
Running	15	6:34:34	44.9	(8:47)	72.27	(5:28)	1051
Orienteering	2	1:55:46	6.84	(16:55)	11.01	(10:31)	305
Total	17	8:30:20	51.75	(9:52)	83.28	(6:08)	1356

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Tuesday Jan 20, 2015 #

7 PM

Running warm up/down 9:03 [2] 1.68 km (5:23 / km)
shoes: Inov8 Xtalons 212 14

8 PM

Running intervals 19:54 [4] 5.05 km (3:56 / km)
shoes: Inov8 Xtalons 212 14

8 Intervals, 1 minute rest between:
616m in 2:34
605m in 2:29
651m in 2:31
642m in 2:30
643m in 2:30
631m in 2:27
635m in 2:29
627m in 2:25

Running warm up/down 9:50 [2] 1.69 km (5:49 / km)
shoes: Inov8 Xtalons 212 14

Sunday Jan 18, 2015 #

12 PM

Running 38:09 [3] 6.23 km (6:07 / km) +149m 5:28 / km
shoes: Inov8 Xtalons 212 14

Reverse of yesterday's run but starting from the GRAMPOC event base. Was a bit icier today. Tweaked my ankle a couple of times.

Saturday Jan 17, 2015 #

3 PM

Running long 48:22 [3] 7.96 km (6:05 / km) +192m 5:25 / km
shoes: INOV8 Xtalons 12

Low level route down the magic trail, right before the wall, down to the track from Howards, along ride to the Duncans, up far fork to songbird corner. Along the Deeside Way a bit then turn back to cross the wall into the open at the bottom of bikers delight, across the open to Snipe bog, and back down the main trail. Lovely afternoon for it - cool but bright.

Tuesday Jan 13, 2015 #

Running warm up/down 10:44 [2] 1.76 km (6:06 / km)
shoes: Inov8 Xtalons 212 14

7 PM

Running intervals 23:47 [4] 5.16 km (4:37 / km)
shoes: Inov8 Xtalons 212 14

Session with a mix of jog and tempo runs: Jog to gate, tempo to church, jog to end, tempo back to gate, log to building, then repeat 4 times no stops.

8 PM

Running warm up/down 10:34 [2] 1.8 km (5:52 / km)
shoes: Inov8 Xtalons 212 14

Sunday Jan 11, 2015 #

11 AM

Orienteering race 1:00:42 [4] 6.34 km (9:34 / km) +124m 8:43 / km
shoes: Inov8 Xtalons 212 14

Glen O Dee: Blue course. Nice course, which didn't seem as familiar as Glen O Dee is really - so good job Jon! I had a couple of tweaks to my ankle but kept going and the discomfort went away. Just need to get on with it! Quite a few trees down. I felt I was moving through the woods quite well so was a bit surprised to be overtaken towards the end by AM, AC and Meg. Well done to them.

Saturday Jan 10, 2015 #

11 AM

Running tempo 28:10 [4] 5.21 km (5:24 / km) +106m 4:54 / km
shoes: Inov8 Xtalons 212 14

Run around familiar route in Scolty - not going too high due to the wind and weather. A bit of sleight while I was out, but the snow held off until after I finished. I tried to make it a 'tempo' run.

Wednesday Jan 7, 2015 #

7 PM

Orienteering race (Night-O) 55:04 [3] 4.67 km (11:47 / km) +181m 9:53 / km
shoes: Inov8 Xtalons 212 14

A nice course, apart from the boulderfield around control 9!. That slope at Bogendreip can be quite tricky during the day, let alone at night, so happy to pretty much stay in touch with the map most of the time. Took it fairly steadily and since there were several orienteers around me, tried to take distinctly different routes - going off the direct line to pick up strong attack points & hence clocked up 4.67km on a 3.5km course. Nevertheless, I kept meeting up with them at the controls so I didn't manage to gain much time. Initially didn't go far enough when looking for 2 and 5 and on the way to 6 I planned to aim-off to the gully to the south of the control, but came out slightly to the east of the control so lost a bit of time there.

Tuesday Jan 6, 2015 #

6 PM

Running warm up/down 10:34 [2] 1.81 km (5:50 / km) +5m 5:46 / km
shoes: Saucony Omni

7 PM

Running intervals 16:00 [4] 4.03 km (3:58 / km)
shoes: Saucony Omni

6 x 2 mins + 4 x 1min 1 min between intervals apart from end of 2 min group when 2 mins rest. Felt pretty good this evening, and able to push the leading group a little closer than in the recent past. Probably a result of all the running over Xmas!

Running warm up/down 10:26 [2] 1.79 km (5:50 / km)
shoes: Saucony Omni

Sunday Jan 4, 2015 #

3 PM

Running (Recovery Run) 35:15 [1] 5.13 km (6:52 / km) +111m 6:12 / km
shoes: Saucony Omni

Easy Recovery run in Scolty after the last couple of days.

Saturday Jan 3, 2015 #

10 AM

Running warm up/down 7:50 [2] 1.06 km (7:23 / km) +24m 6:38 / km
shoes: Inov8 Xtalons 212 14

11 AM

Running race 29:44 [4] 4.65 km (6:24 / km) +206m 5:14 / km
shoes: Inov8 Xtalons 212 14

El-Brim-Ick Hill Race. First time I've run it since 2009 when I took 36:03, so I've at least improved by a minute a year since then! It was cold and icy, but didn't feel as cold as the start yesterday at Lumphanan. Also, the course turned out to not be too slippy. I took it fairly steady, and was very careful where I put my feet and it went well. Jess Mason came by me at the top of the first hill, and I followed her around most of the course, although in places she was a long way ahead. Towards the end a couple of Cosmic Bashers were hot on my heels and in a determined effort to stay ahead of them into the finish, I almost caught Jess up. Nice run, 'though the legs certainly felt a bit dull after yesterday.

Friday Jan 2, 2015 #

12 PM

Running race 44:58 [5] 10.0 km (4:30 / km) +131m 4:13 / km
shoes: Saucony Omni

It was cold and icy in the village at the start, but of course we soon warmed up on the run. It felt like hard work, Roger came onto my shoulder at the top of the hill and we ran together for a couple of km, then I couldn't stay with him. Kirsty overhauled me as we came down into the village again, but I was pleased to have at least matched my time from last year. Maybe if I am able to increase my training in 2015 I'll be able to improve on it next year!

Thursday Jan 1, 2015 #

12 PM

Running 41:14 [2] 7.26 km (5:41 / km) +127m 5:13 / km
shoes: Saucony Omni

Nice training run at Tomintoul with Jenny and Andrew and Liz. Mostly road with some track. Quite a strong wind, but the rain held off while we were out, so felt lucky!

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