Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Trevail

In the 31 days ending May 31, 2018:

	activity	#	time	miles		km		+m
	Running	22	8:45:38	56.97	(9:14)	91.68	(5:44)	1804
	Orienteering	3	3:22:06	13.71	(14:44)	22.07	(9:09)	518
	Elliptical	4	1:05:00
	S & C	1	1:00:00
	Total	29	14:12:44	70.68		113.75		2322
averages - rhr:50 weight:75.3kg

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Tuesday May 29, 2018 #

Running warm up/down 8:07 [2] 1.49 km (5:27 / km) +23m 5:03 / km
ahr:121 max:136 weight:74.4kg shoes: Adidas Kanadia TR7

Running intervals (Hills) 17:44 [4] 2.73 km (6:30 / km) +299m 4:12 / km
ahr:139 max:154 shoes: Adidas Kanadia TR7

Hill intervals at Glen Tamar. 3x2 on, 1 off followed by 11x1 on, 1 off to top of Baudy Meg

Running warm up/down 25:17 [2] 4.09 km (6:11 / km)
ahr:112 max:131 shoes: Adidas Kanadia TR7

Jog downhill to car park

Monday May 28, 2018 #

Running 31:39 [2] 5.11 km (6:12 / km) +114m 5:34 / km
ahr:127 max:139 weight:74.4kg shoes: Adidas Kanadia TR7

Scolty 5k 1 easy on a hot day

Sunday May 27, 2018 #

Elliptical 20:00 [2]
ahr:114 max:120 weight:75.4kg

Saturday May 26, 2018 #

Running 48:22 [2] 9.28 km (5:13 / km) +28m 5:08 / km
ahr:131 max:140 weight:75.6kg shoes: Adidas Kanadia TR7

Run along railway line from banchory to crathes & back. HR monitor playing up at the start. Left knee niggling.

Friday May 25, 2018 #

Note

13km hike from Clattering Brig. Came across 3 cuckoos and Cloud Berry in flower.

7 PM

Elliptical 20:00 [1]
ahr:96 max:105

Thursday May 24, 2018 #

9 AM

Elliptical 15:00 [1]
ahr:108 max:115 rhr:50

6 PM

Running 31:58 [2] 5.07 km (6:18 / km) +109m 5:42 / km
ahr:124 max:142 weight:74.4kg shoes: Adidas Kanadia TR7

Scolty 5k 1

Wednesday May 23, 2018 #

Elliptical 10:00 [1]
ahr:93 max:105 weight:75.3kg

Level 2. Our 'new' 2nd hand cross trainer. Think it will be useful.

S & C 1:00:00 [3]

Tuesday May 22, 2018 #

6 PM

Running warm up/down 8:10 [2] 1.43 km (5:43 / km) +21m 5:19 / km
ahr:124 max:137 shoes: Adidas Kanadia TR7

7 PM

Running intervals 19:36 [4] 4.42 km (4:26 / km) +69m 4:07 / km
ahr:147 max:162 weight:74.6kg shoes: Adidas Kanadia TR7

Pyramid intervals: 1/2/3/3.5/4/3/2/1 rests 1/1/2/2/2/2/1/1

8 PM

Running warm up/down 20:00 [2] 3.77 km (5:18 / km) +9m 5:15 / km
ahr:132 max:140 shoes: Adidas Kanadia TR7

Sunday May 20, 2018 #

1 PM

Orienteering race 41:57 [3] 5.38 km (7:48 / km) +62m 7:22 / km
ahr:144 max:168 weight:75.1kg shoes: Inov8 Xtalons 2017

British Relay Champs M50 last leg: Torphantrick. Nice area of glacial features, if brashy in places. Went out on a mass start, so just took things steady, and for much of it, it was difficult to push very hard due to the brashings. No major mistakes, quite happy with the time.

Saturday May 19, 2018 #

12 PM

Running warm up/down 3:05 [1] 0.43 km (7:10 / km) +12m 6:18 / km
ahr:120 max:149 shoes: Inov8 Xtalons 2017

1 PM

Orienteering race 1:33:30 [4] 9.31 km (10:03 / km) +253m 8:50 / km
ahr:145 max:159 shoes: Inov8 Xtalons 2017

British long orienteering champs. Very enjoyable. Maybe not at my quickest. Nav was pretty good, just missed 16 by about 20m and went past, then had to relocate but did that quite quickly. Main problem was a couple of long legs where I chose a more direct route over a longer path run, and those choices were probably slower, but enjoyable.

Thursday May 17, 2018 #

7 PM

Running warm up/down 5:32 [1] 0.82 km (6:45 / km) +3m 6:38 / km
ahr:116 max:130 weight:74.7kg shoes: Adidas Kanadia TR7

Running race 1:01:12 [5] 9.72 km (6:18 / km) +437m 5:08 / km
ahr:151 max:162 weight:74.7kg shoes: Adidas Kanadia TR7

Pressendye hill race. Plugged away up the hill and was going pretty well on the way down. Happy with the run.

Tuesday May 15, 2018 #

6 PM

Running warm up/down 8:33 [2] 1.4 km (6:06 / km)
ahr:121 max:144 shoes: Adidas Kanadia TR7

Glen Tanar

7 PM

Running intervals (Hills) 14:18 [4] 2.4 km (5:57 / km) +249m 3:55 / km
ahr:143 max:162 shoes: Adidas Kanadia TR7

Hill intervals 1 on 1 off x14

8 PM

Running warm up/down 21:55 [2] 4.27 km (5:08 / km)
ahr:135 max:151 shoes: Adidas Kanadia TR7

Jog downhill

Sunday May 13, 2018 #

Running 26:42 [2] 4.29 km (6:13 / km) +92m 5:37 / km
ahr:132 max:148 weight:76.2kg shoes: Adidas Kanadia TR7

Easy Scolty leg-loosener.

Thursday May 10, 2018 #

6 PM

Running warm up/down 3:59 [1] 0.62 km (6:25 / km)
ahr:116 max:124 shoes: Adidas Kanadia TR7

7 PM

Running race 23:43 [4] 4.97 km (4:46 / km) +28m 4:38 / km
ahr:157 max:168 weight:76.2kg shoes: Adidas Kanadia TR7

Pre-AGM handicap race at Loch Kinord. Lovely route to run, and very nice evening. Very enjoyable.

Tuesday May 8, 2018 #

6 PM

Running warm up/down 8:22 [2] 1.45 km (5:46 / km) +21m 5:23 / km
ahr:128 max:141 weight:75.6kg shoes: Adidas Kanadia TR7

7 PM

Running intervals 21:17 [4] 3.89 km (5:28 / km) +117m 4:45 / km
ahr:144 max:163 weight:75.6kg shoes: Adidas Kanadia TR7

Glen Tanar: Intervals with some hills: Mix of 2 and 1 minute runs. along a new track to me on the west side of the valley. Quite nice. Then cut down through the tracks back to the track that goes out to Mnt Keen & back.

8 PM

Running warm up/down 28:07 [2] 4.31 km (6:31 / km) +11m 6:26 / km
ahr:136 max:148 weight:75.6kg shoes: Adidas Kanadia TR7

Gle Tanar warm down run back along the flat.

Sunday May 6, 2018 #

Orienteering 1:06:39 [4] 7.38 km (9:02 / km) +203m 7:56 / km
ahr:147 max:165 weight:75kg shoes: Inov8 Xtalons 2017

Glen Dye Blue course. Drifted too far to the left to 1, and found 2 first! Also drifted off to the right and missed 4. Slightly too low and to the right of 12. Otherwise, ok. Ran out of energy after 12.

Saturday May 5, 2018 #

Running 35:46 [2] 5.8 km (6:10 / km) +65m 5:50 / km
ahr:130 max:144 weight:75.6kg shoes: Adidas Kanadia TR7

Aboyne: Tarland Way to Coull and back.

Thursday May 3, 2018 #

6 PM

Running warm up/down 5:10 [1] 0.82 km (6:18 / km)
ahr:121 max:132 shoes: Adidas Kanadia TR7

7 PM

Running race 20:19 [4] 4.14 km (4:54 / km) +53m 4:37 / km
ahr:162 max:173 weight:76.7kg shoes: Adidas Kanadia TR7

Cambus Canters: A minute quicker than last month :), but still 40 secs slower than my slowest time in previous years. So still have work to do!

Wednesday May 2, 2018 #

12 PM

Running 26:45 [3] 4.96 km (5:24 / km) +44m 5:10 / km
ahr:140 max:154 shoes: Adidas Kanadia TR7

Aboyne from Sports Centre along Tarland Way to CoulL

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