Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Trevail

In the 31 days ending Jan 31, 2017:

activity

time

miles

Running

7:38:04

47.52

(9:38)

76.47

(5:59)

1692

Orienteering

5:49:39

16.97

(20:36)

27.31

(12:48)

425

S & C

1:00:00

Rowing machine

30:00

Spinning

15:00

Total

15:12:43

64.49

103.78

2117

averages - weight:75.2kg

1:35

0:00

» now

Saturday Jan 21, 2017 #

11 AM

Running warm up/down 6:44 [1] 0.83 km (8:07 / km)
shoes: Inov8 Xtalons 212 15

12 PM

Running race 1:10:31 [5] 10.74 km (6:34 / km) +366m 5:37 / km
ahr:160 max:174 weight:74.9kg shoes: Inov8 Xtalons 212 15

Devil's Burden Leg 3 in Deeside Runners V50 team, running with Ian Hamilton.

It was a misty morning and at both ends of the first leg, we didn't get any sight of the hills at all. It could be interesting on the top navigating in the mist! As we waited to start Leg 3, on a steep slope just above Kinnesswood, we got a few glimpses of blue sky before the mist closed in again. Alan Smith and Donald Kerridge appeared out the mist and hurtled down the steep slope to hand over to us and we were off. It starts with a very steep climb of about 195m in about 630m, and before we got to the top we were out of the cloud and into beautiful sunshine. Visibility was excellent and we could always see people ahead which helped with the navigation. Whenever the route dipped down, which it did once in the middle and again at the end, we were surrounded by cool mist again (now with misted glasses as well).The first half was mainly along footpaths which were a bit muddy and slippery but after we climbed to control 12 near the top of West Lomond, there followed 5km of downhill, with the first 3km on a hard stoney, landrover track. So, it was hard to get the right shoes: My Inov8 212s were really good on the soft, but I ended up with a blister on the bottom of the heel from the track; Ian had shoes with a sole like Peregrines which slipped around on the soft but were more suitable for the track - I don't think there was a perfect solution for that. There is absolutely minimal course marking, even along the section that was supposed to be marked and fixed which led to some uncertainty as there were many small track intersections and some people made some errors there, fortunately we didn't. It's a course that favours local runners that are able to scout it out in advance or people that have run it before.

Ian and I were well-matched and it was a really nice run. I think Sarah Henry and Marie Entwhistle were probably a little quicker than us, but we had a few minutes head start on them and never saw them.

Thursday Jan 19, 2017 #

Running 29:27 [3] 5.15 km (5:43 / km) +107m 5:11 / km
ahr:138 max:152 shoes: Inov8 Xtalons 212 15

Wednesday Jan 18, 2017 #

Running 35:46 [3] 5.32 km (6:43 / km) +197m 5:40 / km
ahr:134 max:152 weight:74.9kg shoes: Inov8 Xtalons 212 15

Scolty, steep way, down via saddle. About half the distance and elevation of Devils Burden on Saturday.

S & C 1:00:00 [2]

Tuesday Jan 17, 2017 #

Spinning 15:00 [3]

Running warm up/down 10:13 [1] 1.8 km (5:41 / km)
ahr:120 max:128 shoes: Inov8 Xtalons 2017

Running intervals 30:00 [5] 5.33 km (5:38 / km) +25m 5:30 / km
ahr:137 max:166 shoes: Inov8 Xtalons 2017

Hard round to church (Approx 1:30 mins 400m), jog back, repeat 10 times every 3 minutes.

Running warm up/down 7:16 [1] 1.2 km (6:03 / km) +8m 5:52 / km
shoes: Inov8 Xtalons 2017

Monday Jan 16, 2017 #

Running 1:02:41 [3] 9.31 km (6:44 / km) +336m 5:42 / km
ahr:139 max:160 shoes: Inov8 Xtalons 212 14

Run around at Scolty trying to construct something similar to Leg 3 of Devils Burden next Saturday. 2 visits to the top. Ended up with a bit shorter, a bit less climb and certainly easier going than it will be next week. Mmm. It's going to kill me on Saturday!

Sunday Jan 15, 2017 #

Orienteering 1:31:58 [3] 6.89 km (13:21 / km) +136m 12:09 / km
shoes: Inov8 Xtalons 212 15

Putting out controls at Tilquhillie

Saturday Jan 14, 2017 #

Orienteering 1:03:00 [1] 4.3 km (14:39 / km)
shoes: Inov8 Xtalons 212 15

Putting some off-trail controls out at Tilquhillie

Wednesday Jan 11, 2017 #

2 PM

Running warm up/down 8:13 [2] 1.5 km (5:29 / km) +5m 5:23 / km
ahr:128 max:140 shoes: Adidas Kanadia TR7

Running along railway line towards Crashes. 1.5km warm-up

Running intervals (Progression) 27:31 [5] 6.0 km (4:35 / km) +29m 4:29 / km
ahr:140 max:162 weight:75.5kg shoes: Adidas Kanadia TR7

3km at 4:40, 1 minute rest; 2km at 4:34, 1 minute rest; 1 km at 4:23. HR data averaged over whole workout Inc warm-up/down.

Running warm up/down 9:15 [1] 1.5 km (6:10 / km)
shoes: Adidas Kanadia TR7

Tuesday Jan 10, 2017 #

2 PM

Orienteering 1:05:00 [1] 4.45 km (14:36 / km) +83m 13:22 / km

Checking out new map and condition of forest at Tilqhuillie. Not really fair to call it a run. A bit of a jog, some walking and some head scratching!

Monday Jan 9, 2017 #

3 PM

Running 28:34 [3] 4.79 km (5:58 / km) +107m 5:22 / km
ahr:135 max:147 shoes: Adidas Kanadia TR7

Low level at Scolty avoiding the forestry work

Sunday Jan 8, 2017 #

11 AM

Running warm up/down 2:14 [1] 0.34 km (6:34 / km) +10m 5:44 / km
shoes: Inov8 Xtalons 212 15

12 PM

Orienteering race 53:43 [4] 7.17 km (7:30 / km) +100m 7:00 / km
shoes: Inov8 Xtalons 212 15

1 PM

Running warm up/down 4:55 [1] 0.67 km (7:20 / km) +33m 5:53 / km
shoes: Inov8 Xtalons 212 15

Saturday Jan 7, 2017 #

3 PM

Running 31:10 [3] 5.1 km (6:07 / km) +107m 5:32 / km
ahr:138 max:152 weight:75.6kg shoes: Adidas Kanadia TR7

Scolty: inspired by Callum Hawkins.... Easy low level run. Just wanting to bank a few regular km again. Legs felt heavy to begin with but felt better as it went on. Build up for Balmoral starts now!

Friday Jan 6, 2017 #

11 AM

Running 38:41 [3] 5.69 km (6:48 / km) +185m 5:51 / km
ahr:132 max:150 shoes: Adidas Kanadia TR7

Scolty: Easy run up to the saddle then left and down the back side by the wall.

Wednesday Jan 4, 2017 #

6 PM

Running warm up/down 4:02 [1] 0.51 km (7:55 / km) +30m 6:07 / km
shoes: Inov8 Xtalons 212 15

7 PM

Orienteering race 1:15:58 [2] 4.5 km (16:53 / km) +106m 15:06 / km
ahr:102 max:135 shoes: Inov8 Xtalons 212 15

DNC at Dinnet: Short Course. High heather or if not that, bracken or rocks, made for a physically tough course. Technically tricky at times. Walked most of it. Garmin didn't record the first 3 controls properly so distance a guess.

Monday Jan 2, 2017 #

11 AM

Running warm up/down 5:22 [1] 0.82 km (6:33 / km) +11m 6:08 / km
ahr:115 max:131 shoes: Adidas Kanadia TR7

12 PM

Running race 45:29 [5] 9.87 km (4:36 / km) +136m 4:19 / km
ahr:164 max:172 shoes: Adidas Kanadia TR7

Lumphanan 10km race. Lovely day for it - cool at around 3C and a bit icy in places but no wind or rain/snow. Chased Roger up the hill after Miles pulled away, and on the long downhill sections was aware of Sarah always close behind. Legs ran out of energy along the farm track and Sarah went past. Ended up nearly 2 mins slower than last year which reflects less consistent and effective autumn training this year. Will try to build things up to put in a better showing for the Balmoral 10k. Good V50 showing by Deeside Runners - I was 14th in V50, and 6th in Deeside Runners V50.

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