Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DaveR

In the 31 days ending Jul 31, 2016:

activity	#	time	miles		km		+m
Cycling-commuting	15	12:06:30	181.07	(4:01)	291.4	(2:30)
Road Running	5	3:34:00	28.83	(7:25)	46.4	(4:37)	150
Hill run	4	3:13:00	20.44	(9:26)	32.9	(5:52)	1090
Orienteering	2	3:09:03	4.66		7.5		165
Running-Garscube	2	1:27:00	10.0	(8:42)	16.1	(5:24)
Trail run	2	1:04:00	6.84	(9:22)	11.0	(5:49)	100
Cycling	1	53:00	13.92	(3:48)	22.4	(2:22)	300
Total	25	25:26:33	265.76		427.7		1805

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Sunday Jul 31, 2016 #

Road Running 40:00 [3] 9.0 km (4:27 / km)

Friday Jul 29, 2016 #

Road Running 44:00 [3] 10.4 km (4:14 / km)

Thursday Jul 28, 2016 #

Road Running 42:00 [3] 8.2 km (5:07 / km)

Wednesday Jul 27, 2016 #

Road Running 38:00 [3] 7.8 km (4:52 / km)

Hot

Friday Jul 22, 2016 #

Cycling-commuting 23:00 [3] 9.8 km (2:21 / km)

Cycling-commuting 27:00 [3] 10.0 km (2:42 / km)

Thursday Jul 21, 2016 #

Cycling-commuting 24:00 [3] 9.8 km (2:27 / km)

Hill run 52:00 [3] 8.2 km (6:20 / km) +320m 5:18 / km

The Slacks with the Clyde group. Good fun.

Cycling-commuting 24:00 [3] 9.6 km (2:30 / km)

Wednesday Jul 20, 2016 #

Cycling-commuting 27:00 [3] 10.0 km (2:42 / km)

Wet, as in thunder and lightning, sewers turning into geysers wet.

Cycling-commuting 25:00 [3] 9.6 km (2:36 / km)

Tuesday Jul 19, 2016 #

Cycling-commuting 25:00 [3] 9.8 km (2:33 / km)

Cycling-commuting 26:00 [3] 9.5 km (2:44 / km)

Trail run 37:00 [3] 8.0 km (4:38 / km) +100m 4:21 / km

Round Mains estate - hot!
Tried to do 4*1km with 0.5 recovery, just about succeeded,

Monday Jul 18, 2016 #

Cycling 53:00 [3] 22.4 km (2:22 / km) +300m 2:13 / km

Sunday Jul 17, 2016 #

Orienteering (Controlling) 2:00:00 [3]

Random time for lots of wandering around Grangemouth controlling the WRE Sprint race. No big horrors, but a couple of people who didn't register a punch at controls they were sure they went to (but different controls), and one shouty woman who had disappeared by the time Trevor H got there.

Saturday Jul 16, 2016 #

Orienteering 21:40 [3] 3.6 km (6:01 / km) +125m 5:08 / km

Sprint Scotland, Hallglen East WRE.
Not my best orienteering, but great fun on a really good area. Many mistakes, caught 1 minute by Arnis and then dropped him (or more likely he stopped to tie his laces) and finished only 6 seconds behind him. Quite a long way behind lots of others. Winner was Jonathan Crickmore in 15:37

Orienteering 22:23 [3] 3.9 km (5:44 / km) +40m 5:28 / km

Hallglen West
Another Sprint Race on the Men's Open course. Less complicated than the morning, but possibly more varied. Went from 10 to 15 (because 11 was directly in line with 15 but further away) and then navigated to 14 before working out that something was wrong). Had similar issues with 21-22 and some minor circle cutting things but by that time my heart wasn't quite in it. Others clearly coped better so maybe it's just a grumpy old man looking for excuses for a bad run :-)
Demonstration of how to do it properly: Jonathan Crickmore 15:41

Orienteering warm up/down 25:00 [3]

Friday Jul 15, 2016 #

Cycling-commuting 23:00 [3] 9.7 km (2:22 / km)

Inexplicably tired.
Got ready for a hill run last night then when nobody turned up just went home :-(

Cycling-commuting 24:30 [3] 9.6 km (2:33 / km)

Wet and windy.

Thursday Jul 14, 2016 #

Cycling-commuting 23:00 [3] 9.8 km (2:21 / km)

Cycling-commuting 25:00 [3] 9.6 km (2:36 / km)

Wednesday Jul 13, 2016 #

Cycling-commuting 22:00 [3] 9.7 km (2:16 / km)

Cycling-commuting 25:00 [3] 9.5 km (2:38 / km)

Windy

Tuesday Jul 12, 2016 #

Cycling-commuting 23:00 [3] 9.9 km (2:19 / km)

Cycling-commuting 25:00 [3] 9.5 km (2:38 / km)

Running-Garscube 40:00 [3] 7.0 km (5:43 / km)

Juniors did 8*200 parlauf with jog "recovery" across the track. John and I joined in to show them how it should be done. Pretty quiet so the coach's team won! (we wouldn't have on a normal day :-) ).

Monday Jul 11, 2016 #

Cycling-commuting 22:30 [3] 9.8 km (2:18 / km)

Cycling-commuting 25:00 [3] 9.6 km (2:36 / km)

Saturday Jul 9, 2016 #

Hill run 52:00 [3] 9.5 km (5:28 / km) +250m 4:50 / km

Cochno Hill and Dunellen. Damp and humid.

Friday Jul 8, 2016 #

Cycling-commuting 24:00 [3] 9.8 km (2:27 / km)

Cycling-commuting 24:00 [3] 9.6 km (2:30 / km)

Thursday Jul 7, 2016 #

Cycling-commuting 23:30 [3] 10.0 km (2:21 / km)

Cycling-commuting 23:30 [3] 9.6 km (2:27 / km)

Hill run 44:00 [3] 7.5 km (5:52 / km) +280m 4:57 / km

Cochno hill straight up from the filters then back by the W route

Wednesday Jul 6, 2016 #

Cycling-commuting 25:00 [3] 9.9 km (2:32 / km)

Cycling-commuting 23:00 [3] 9.5 km (2:25 / km)

Tuesday Jul 5, 2016 #

Cycling-commuting 23:00 [3] 9.8 km (2:21 / km)

Cycling-commuting 25:00 [3] 9.6 km (2:36 / km)

Running-Garscube 47:00 [3] 9.1 km (5:10 / km)

Cairnhill Wood loop. 3min on, 2 off with the juniors. Would have worked better if more of them wore watches :-)

Monday Jul 4, 2016 #

Cycling-commuting 23:00 [3] 9.8 km (2:21 / km)

Cycling-commuting 25:00 [3] 9.6 km (2:36 / km)

Sunday Jul 3, 2016 #

Hill run 45:00 [3] 7.7 km (5:51 / km) +240m 5:03 / km

356 variation - felt dreadful - no bounce at all.

Trail run warm up/down 27:00 [3] 3.0 km (9:00 / km)

Mugdock forest run with K. Twisty MTB trails.

Saturday Jul 2, 2016 #

Road Running 50:00 [3] 11.0 km (4:33 / km) +150m 4:15 / km

Including the Drumchapel Parkrun with warm up run from home and back afterwards. It is a fun, twisty rollercoaster of a run. Strava claims a total climb of about 70m - felt like more. Official time of 19:58, and 2nd place.

Friday Jul 1, 2016 #

Cycling-commuting 23:30 [3] 9.8 km (2:24 / km)

Cycling-commuting 25:00 [3] 9.6 km (2:36 / km)

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