Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Trevail

In the 31 days ending Oct 31, 2018:

activity

time

miles

Running

8:50:49

59.58

(8:55)

95.89

(5:32)

1219

S & C

4:00:00

Yoga

1:55:00

Orienteering

1:23:47

4.9

(17:07)

7.88

(10:38)

179

Elliptical

55:00

Pilates

30:00

Total

17:34:36

64.48

103.77

1398

[1-5]

11:09:36

averages - weight:72.5kg

1:57

0:00

» now

Wednesday Oct 31, 2018 #

Elliptical 30:00 [2]

S & C 1:00:00 [0]

Sunday Oct 28, 2018 #

Running 31:56 [3] 5.39 km (5:55 / km) +114m 5:21 / km
ahr:130 max:145 weight:72.9kg shoes: Saucony Peregrines

Scolty easy run. Still sore around left glute & hamstrings but just wanting to see if regular easy runs help.

Wednesday Oct 24, 2018 #

S & C 1:00:00 [0]

Cold almost gone. Should be back to running tomorrow

Saturday Oct 20, 2018 #

Running warm up/down 9:41 [1] 1.46 km (6:38 / km) +9m 6:26 / km
ahr:121 max:138 shoes: Saucony Peregrines

Running race 46:38 [5] 9.96 km (4:41 / km) +53m 4:34 / km
ahr:163 max:169 weight:72.4kg shoes: Saucony Peregrines

Loch Kinord 10 k race. Beautiful day, and warm. Still have the cold but ran anyway. 12 secs faster than last year. First 3 k or so was running with SH. Faded a bit in the 2nd half of the race and finished 1 1/2 mins down, not surprising, really. Cadence 181 :)

Thursday Oct 18, 2018 #

Running 29:25 [2] 4.9 km (6:00 / km) +109m 5:24 / km
ahr:130 max:144 weight:72.5kg shoes: Saucony Peregrines

Scolty: 11 degrees, but sweating buckets = the cold

Tuesday Oct 16, 2018 #

Running 31:24 [2] 5.16 km (6:05 / km) +104m 5:32 / km
ahr:126 max:140 shoes: Saucony Peregrines

Scolty 5k 1: test to see the impact of the cold. Not too bad - no coughing during or after. If no worse by Saturday I'll get round but might not get close to last year's time. Cadence 169.

Monday Oct 15, 2018 #

Note

Seem to have caught J's cold. Not yet gone to chest, but not sure about Kinord 10k.

Sunday Oct 14, 2018 #

Running warm up/down 22:16 [1] 3.2 km (6:57 / km) +115m 5:54 / km
ahr:124 max:135 weight:72.2kg shoes: Inov8 Xtalons 2017

Scolty orienteering: jog from house to start

Orienteering race 1:23:47 [3] 7.88 km (10:38 / km) +179m 9:33 / km
ahr:136 max:163 shoes: Inov8 Xtalons 2017

Scolty blue: good in places but several scrappy controls, and one disaster. Lost time to 5 due to following the wrong track, but recovered quite quickly. Lost time to 8 because I stopped a bit short, then had real trouble with 9, there were several small highs between the two tracks and ran around from one to another. Really blew 10, taking 17 minutes - went around the open area and found the ride coming out the corner, but stopped using my compass and came out on the big track to the east of where I thought I was. Then crossed the track and found control 160 ( which was my 11,but I didn't notice that!) Took a while to workout I was too far to the east and locate 10. Not good. Course was good, and the new mapping of bike trails will give me some new running options.

Running warm up/down 11:08 [1] 1.69 km (6:35 / km) +26m 6:07 / km
ahr:122 max:136 shoes: Inov8 Xtalons 2017

Weary jog home

Saturday Oct 13, 2018 #

Running 49:43 [3] 8.63 km (5:46 / km) +141m 5:20 / km
ahr:125 max:143 weight:72.7kg shoes: Saucony Peregrines

Scolty mid level. Just wanted to get the legs turning over. Left glute more comfortable running than sitting!

Friday Oct 12, 2018 #

Note

Massage to try to fix the glute

Thursday Oct 11, 2018 #

11 AM

Pilates 30:00 [0]

Back to very careful exercise to try to improve back and hip.

12 PM

Elliptical 10:00 [1]

2 PM

Yoga (stretching) 10:00 [0]

Wednesday Oct 10, 2018 #

S & C 1:00:00 [0]

Core training. All good until straightening up at the end and then my back cramped. Very uncomfortable and more than a little worrying.

Tuesday Oct 9, 2018 #

Yoga (stretching) 20:00 [0]

Running warm up/down 7:17 [1] 1.19 km (6:07 / km)
ahr:118 max:126 shoes: Saucony Peregrines

Running tempo 23:14 [4] 5.01 km (4:38 / km) +8m 4:36 / km
ahr:146 max:155 weight:72.7kg shoes: Saucony Peregrines

5k along the railway line at the same pace that I ran the loch kinord 10 k in last year. Cadence 181.

Running warm up/down 7:07 [1] 1.1 km (6:28 / km) +12m 6:08 / km
ahr:127 max:131 shoes: Saucony Peregrines

Monday Oct 8, 2018 #

Running 50:00 [3] 10.0 km (5:00 / km) +25m 4:56 / km
ahr:137 max:151 weight:72.5kg shoes: Saucony Peregrines

Railway line from Banchory to Crathes and back. Wanted to see if I could keep up a cadence of over 180 for a full 10k. Average was 181. Going out, I was happy to run at an easy pace and turned around at 25:51. Coming back was harder, but I tried to push the pace a bit, taking 24:09 to return. Happy with that.

Yoga (stretching) 15:00 [0]

Sunday Oct 7, 2018 #

Running 26:40 [4] 5.02 km (5:19 / km) +36m 5:08 / km
ahr:141 max:151 shoes: Saucony Peregrines

Scolty - as flat as possible. Cadence 179.

Yoga (stretching) 20:00 [0]

Saturday Oct 6, 2018 #

Running 52:00 [3] 9.14 km (5:41 / km) +168m 5:13 / km
ahr:135 max:153 weight:72.6kg shoes: Saucony Peregrines

Scolty mid-level: Cadence 174.

10 AM

Yoga (stretching) 20:00 [0]

Thursday Oct 4, 2018 #

Yoga (stretching) 30:00 [0]

Running 51:53 [2] 8.2 km (6:20 / km) +156m 5:47 / km
ahr:120 max:138 shoes: Saucony Peregrines

Scolty mid level easy run. Hamstrings were quite sore this morning but ok on the run.

Wednesday Oct 3, 2018 #

S & C 1:00:00 [0]

Very tight hamstrings after last night

Tuesday Oct 2, 2018 #

6 PM

Running warm up/down 10:24 [1] 1.83 km (5:41 / km)
ahr:115 max:127 shoes: Saucony Peregrines

7 PM

Running intervals 15:00 [5] 4.63 km (3:14 / km)
ahr:149 max:171 shoes: Saucony Peregrines

Sprintervals: 3 sets of 5 sprints of 275m with about 30 seconds break, with a couple of gentle jogs between the sets. Each sprint around 56 secs. Took a tumble (in the dark) in the middle of the 2nd set and went a bit slower after that.

8 PM

Running warm up/down 11:41 [1] 1.84 km (6:21 / km) +18m 6:03 / km
ahr:128 max:136 shoes: Saucony Peregrines

Deeside Runners: Warm down from Aboyne Green

Monday Oct 1, 2018 #

Running 43:22 [3] 7.54 km (5:45 / km) +125m 5:19 / km
ahr:132 max:150 weight:72.3kg shoes: Saucony Peregrines

Scolty paths mid level, wanting to get an undulating route. Cadence 176.

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