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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Trevail

In the 31 days ending Jan 31, 2019:

activity # timemileskm+m
  Running12 6:19:23 39.02(9:43) 62.8(6:02) 1470
  Orienteering4 3:09:22 12.48(15:11) 20.08(9:26) 335
  S & C7 1:10:00
  HIT8 47:00
  Elliptical1 30:00
  Total22 11:55:45 51.5 82.88 1805
averages - weight:74.2kg

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Saturday Jan 26, 2019 #

Running race 1:08:34 [5] 10.57 km (6:29 / km) +389m 5:29 / km
ahr:158 max:168 shoes: Inov8 Xtalons 2017

Devils Burden 3rd leg with Marie. Thought it was going to pour down, but we got light rain and I really enjoyed it. We were well-matched and stuck together well. Great fun! A bit faster than a couple of years ago, too.

Thursday Jan 24, 2019 #

Running 28:13 [3] 5.1 km (5:32 / km) +107m 5:00 / km
ahr:142 max:157 shoes: Saucony Peregrines

Wednesday Jan 23, 2019 #

Running warm up/down 4:48 [2] 0.61 km (7:52 / km) +26m 6:29 / km
ahr:142 max:150 shoes: Inov8 Xtalons 212 15

Orienteering race 40:51 [3] 4.46 km (9:10 / km) +69m 8:30 / km
ahr:147 max:162 shoes: Inov8 Xtalons 212 15

Scolty night o: short. First out; 2nd back. Looked for #3 in the re-entrant to the east and lost a little time there. Other than that, fairly clean and steady, apart from 10 which I looked for too early, and which seemed to be further than I expected. Another map on 1:7500 which I still find harder to judge than 1:10000 or 1:5000.

Running warm up/down 3:08 [1] 0.55 km (5:42 / km)
ahr:122 max:129 shoes: Inov8 Xtalons 212 15

WD

Tuesday Jan 22, 2019 #

Running 52:54 [3] 8.8 km (6:01 / km) +186m 5:26 / km
ahr:135 max:151 weight:74kg shoes: Saucony Peregrines

A couple of mid level loops. Nice and sunny, cold. Cadence 173.

Monday Jan 21, 2019 #

Running 36:51 [3] 4.56 km (8:05 / km) +133m 7:03 / km
ahr:137 max:152 shoes: Inov8 Xtalons 212 15

Scolty: kept to lower paths to avoid ice, but went up a steep hill several times to prepare for devils burden

Sunday Jan 20, 2019 #

HIT 5:00 [4]

S & C 10:00 [3]

Saturday Jan 19, 2019 #

HIT 5:00 [4]

S & C 10:00 [3]

Elliptical 30:00 [4]
ahr:131 max:146

Friday Jan 18, 2019 #

HIT 12:00 [4]

Thursday Jan 17, 2019 #

HIT 5:00 [4]

S & C 10:00 [3]

Wednesday Jan 16, 2019 #

Running warm up/down 5:33 [1] 0.75 km (7:24 / km) +42m 5:47 / km
ahr:130 max:141 shoes: Inov8 Xtalons 2017

Orienteering race 42:04 [3] 3.65 km (11:32 / km) +90m 10:16 / km
ahr:136 max:158 weight:74.1kg shoes: Inov8 Xtalons 2017

Sluie night-O. Fairly happy with nav. Just 1 mistake on the way to 8 thinking I was on a higher path than I actually was and it then led me too far downhill and to the right. Time lost - 3 mins?

Running warm up/down 5:00 [1] 0.75 km (6:40 / km)
shoes: Inov8 Xtalons 2017

Tuesday Jan 15, 2019 #

Running warm up/down 10:17 [2] 1.83 km (5:37 / km)
ahr:120 max:137 weight:74.2kg shoes: Saucony Peregrines

Running intervals 18:02 [5] 4.83 km (3:44 / km) +8m 3:42 / km
ahr:153 max:173 shoes: Saucony Peregrines

Intervals: 6x3 mins with 90 secs rest between.

Running warm up/down 13:43 [3] 2.32 km (5:55 / km) +12m 5:46 / km
ahr:132 max:143 shoes: Saucony Peregrines

Strides and warm down

Monday Jan 14, 2019 #

12 PM

Running 31:29 [3] 5.09 km (6:11 / km) +109m 5:35 / km
ahr:138 max:146 weight:74.8kg shoes: Saucony Peregrines

Scolty 5k1 rev. Cold and bright.

Sunday Jan 13, 2019 #

10 AM

Running 35:04 [4] 5.7 km (6:09 / km) +198m 5:14 / km
ahr:140 max:158 weight:73.9kg shoes: Saucony Peregrines

Scolty to top via middle path, down via saddle. Ave cad 174

Saturday Jan 12, 2019 #

HIT 5:00 [4]

11 AM

S & C 10:00 [3]

2 PM

Running 31:04 [3] 5.58 km (5:34 / km) +112m 5:04 / km
ahr:140 max:154 weight:74.3kg shoes: Saucony Peregrines

Scolty. Cadence 177

Friday Jan 11, 2019 #

S & C 10:00 [3]

HIT 5:00 [4]

Thursday Jan 10, 2019 #

HIT 5:00 [4]

S & C 10:00 [3]

Wednesday Jan 9, 2019 #

HIT 5:00 [4]

S & C 10:00 [3]

6 PM

Orienteering race 43:25 [3] 4.27 km (10:10 / km) +74m 9:21 / km
ahr:140 max:163 shoes: Inov8 Xtalons 2017

Crathes Night-O. First Night-O for a very long time. Hesitant to #1, then good for the next 4. Lost a little time at #6 nearly missing the crags by being slightly too far right. The big error was #7 where I drifted about 20m too far right, went past the control and far too far. I ended up by the fencing surrounding the yellow area on the map. Should have been able to relocate from there, but even that didn't work smoothly because I thought it was the fencing around the green area. I knew I was having trouble with the 1:7500 scale, but should have kept better track of pacing than that. I should have stayed closer to the road between 6 and 7.

Sunday Jan 6, 2019 #

Running warm up/down 3:50 [2] 0.6 km (6:23 / km) +33m 5:01 / km
ahr:132 max:145 weight:73.9kg shoes: Inov8 Xtalons 2017

Orienteering 1:03:02 [4] 7.7 km (8:11 / km) +102m 7:41 / km
ahr:152 max:168 shoes: Inov8 Xtalons 2017

Glen O'Dee Blue course. Nice run around mostly. Silly mistake to 10 taking a cut through the wood instead of following the track around. My route ended up taking me past the control and I had to fight my way back through dense young growth. I had thought I would see a clear veg boundary but didn't because both the old growth forest and the young forest were both marked the same on the map for runnability.

Saturday Jan 5, 2019 #

Running 30:53 [3] 5.16 km (5:59 / km) +115m 5:23 / km
ahr:138 max:153 weight:74.5kg shoes: Saucony Peregrines

Scolty - cold almost gone, nice to be out again.

Friday Jan 4, 2019 #

Note
(sick)

Thursday Jan 3, 2019 #

Note
(sick)

Wednesday Jan 2, 2019 #

Note
(sick)

Tuesday Jan 1, 2019 #

Note
(sick) (rest day)

Picked up a cold. So a rest day

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