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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Trevail

In the 31 days ending May 31, 2015:

activity # timemileskm+m
  Orienteering8 7:28:50 31.79(14:07) 51.16(8:46) 906
  Running15 6:06:59 39.47(9:18) 63.52(5:47) 1709
  Rowing machine1 20
  Total24 13:36:09 71.26 114.68 2615

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Sunday May 31, 2015 #

4 PM

Running 39:40 [3] 6.57 km (6:02 / km) +198m 5:15 / km
shoes: INOV8 Xtalons 12

Up Scolty the back way then down the long track from the saddle

Saturday May 30, 2015 #

4 PM

Running 36:19 [3] 5.66 km (6:25 / km) +198m 5:28 / km
shoes: INOV8 Xtalons 12

Up Scolty the steep front way then down the long track from the saddle

Tuesday May 26, 2015 #

7 PM

Running warm up/down 8:16 [2] 1.41 km (5:52 / km) +29m 5:19 / km
shoes: Saucony Omni

10 PM

Running hills 43:38 [4] 7.23 km (6:02 / km) +240m 5:11 / km
shoes: Saucony Omni

Steady run

Sunday May 24, 2015 #

Orienteering race 42:45 [5] 5.04 km (8:29 / km) +128m 7:32 / km
shoes: Inov8 Xtalons 212 14

Scottish Champs Relay. 14+ with Andys Tiv and McM. Thank goodness for a reasonable run. Around 10 mins/km. Very muddy and slippery. Beaten by Megan by a minute on the same gaffle.

Saturday May 23, 2015 #

Orienteering race 1:45:28 [4] 9.25 km (11:24 / km) +142m 10:35 / km
shoes: Inov8 Xtalons 212 14

Bit of a disaster - couldn't find #9. Relocated twice but no good. think I must have skirted the top of the stream I was aiming for and ended up in a different re-entrant.

Thursday May 21, 2015 #

10 AM

Rowing machine 20 [2]

30 strokes/min at setting 3

Wednesday May 20, 2015 #

7 PM

Running race 29:18 [4] 5.45 km (5:23 / km) +188m 4:35 / km
shoes: Inov8 Xtalons 212 14

Deeside Runners AGM race onto Cnoc Dubh ending at Burn O'Vat

Tuesday May 19, 2015 #

Running warm up/down (Warm-up) 8:05 [2] 1.42 km (5:42 / km) +24m 5:15 / km
shoes: Inov8 Xtalons 212 14

7 PM

Running intervals 16:27 [3] 3.0 km (5:29 / km) +40m 5:08 / km
shoes: Inov8 Xtalons 212 14

Intervals: 8 x 2 mins, 1 minute rest
8 PM

Running warm up/down 17:57 [2] 2.97 km (6:03 / km) +12m 5:55 / km
shoes: Inov8 Xtalons 212 14

Sunday May 17, 2015 #

12 PM

Orienteering race 1:35:08 [4] 9.49 km (10:01 / km) +248m 8:52 / km
shoes: Inov8 Xtalons 212 14

Bogendreip local event. Got lost in the vague hillside for control 3. Got the wrong control an mp - check those codes!

Thursday May 14, 2015 #

7 PM

Running race (Hillrace) 55:19 [5] ***** 9.72 km (5:41 / km) +436m 4:39 / km
shoes: Inov8 Xtalons 212 14

Pressendye Hill race. Lovely evening for it. Felt good during the run, not as fast as some on the descent - overtaken by 3 others. Calves very stiff afterwards and a sore left heel on the bottom.

Tuesday May 12, 2015 #

6 PM

Running warm up/down 8:21 [3] 1.45 km (5:46 / km) +19m 5:24 / km
shoes: Saucony Omni

7 PM

Running intervals 18:00 [3] 4.35 km (4:08 / km) +44m 3:56 / km
shoes: Saucony Omni

Intervals: 9x2 mins approx. 483m per interval.
8 PM

Running warm up/down 8:47 [2] 1.72 km (5:06 / km)
shoes: Saucony Omni

Sunday May 10, 2015 #

12 PM

Orienteering race (British Middle) 48:09 [4] 5.42 km (8:53 / km) +99m 8:08 / km
shoes: Inov8 Xtalons 212 14

Fair run, a bit hard to see far through lots of holly trees and also hard to make fast progress through them, too.

Saturday May 9, 2015 #

11 AM

Orienteering race (British sprint Heat) 18:03 [4] 3.31 km (5:27 / km) +44m 5:07 / km
shoes: Saucony Omni

British Sprint Champs Heat: At times hard to predict which gaps were going to be blocked off with temporary fences - although apparently marked on the map very hard to spot. Also using new touch-free emit. I liked that - helped with control flow. But some high profile mps. I think the trade-off between speed of running past versus how close to the control you need to be plus the fact that the lights flash for 10 secs when registered so if you have 2 close controls it might still be flashing from the first meaning you can't see if it is flashing for the 2nd all mean that it was not universally welcomed.
2 PM

Orienteering race (British Sprint Champs) 14:21 [4] 2.57 km (5:35 / km) +10m 5:29 / km
shoes: Saucony Omni

Finals: Not as interesting or fun as the heats. Also one narrow footpath through a wooded bank with people running in both directions up/down resulted in me colliding with 3 people one after the next. Very annoying.

Thursday May 7, 2015 #

7 PM

Running race 19:20 [4] 4.2 km (4:36 / km) +54m 4:20 / km
shoes: Saucony Omni

Cambus Canters

Tuesday May 5, 2015 #

7 PM

Running warm up/down 8:06 [2] 1.49 km (5:26 / km) +24m 5:02 / km
shoes: Inov8 Xtalons 212 14

8 PM

Running intervals 24:18 [4] 2.4 km (10:07 / km) +194m 7:13 / km
shoes: Inov8 Xtalons 212 14

Hill Intervals: 12x1 minutes, 1 minute rest

Running warm up/down 25:08 [3] 4.48 km (5:37 / km) +9m 5:33 / km
shoes: Inov8 Xtalons 212 14

Jog down the hill

Sunday May 3, 2015 #

11 AM

Orienteering race 1:22:16 [4] 8.17 km (10:04 / km) +199m 8:59 / km
shoes: Inov8 Xtalons 212 14

SOL4 Geln Dye: Very wet, not much fun

Saturday May 2, 2015 #

1 PM

Orienteering race (Urban) 42:40 [4] 7.91 km (5:24 / km) +36m 5:16 / km
shoes: Saucony Omni

Nice tour of Aboyne - made a couple of smallish mistakes but generally pretty good

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