Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Reiver

In the 30 days ending Nov 30, 2016:

activity

time

miles

Running

13:53:53

87.25

(9:33)

140.42

(5:56)

Biking

9:35:00

95.0

(6:03)

152.89

(3:46)

Orienteering

4:54:15

23.78

(12:23)

38.26

(7:41)

Kettles

2:00:00

Circuit Training

1:50:00

Total

32:13:08

206.03

331.57

6:00

0:00

» now

Tuesday Nov 29, 2016 #

Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Saucony Ride 7

Running intervals (AC) 20:00 [5] 2.5 mi (8:00 / mi)
shoes: Saucony Ride 7

5 x 2 mins (2)

Sunday Nov 27, 2016 #

Running warm up/down 25:00 [3] 2.5 mi (10:00 / mi)
shoes: VJ

Orienteering race (Hawse End, Blue) 59:00 [4] 6.65 km (8:52 / km)
shoes: VJ

Good steady run, but couple of mistakes when distracted and poor route choice on long legs.

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Saucony Ride 7

Orienteering (Sprint training) 20:58 [4] 2.5 km (8:23 / km)
shoes: Saucony Ride 7

Saturday Nov 26, 2016 #

Running hills (Long hill run) 1:38:00 [3] 8.0 mi (12:15 / mi)
shoes: Salomon Fellraiser

Peat Law, 3 Brethern & Foulshiels Hill from Selkirk with Kirstin & Eileen.
Spectacular day, great for running.

Friday Nov 25, 2016 #

Running (AT) 42:17 [3] 4.5 mi (9:24 / mi)
shoes: Saucony Ride 7

3.2k @ 131hr
EF 2.17

Thursday Nov 24, 2016 #

Running warm up/down 20:00 [3] 1.5 mi (13:20 / mi)

Running intervals (Gala harriers track) 30:00 [4] 3.5 mi (8:34 / mi)
shoes: Saucony Ride 7

3x1500(2 mins), 1x500(2 mins), 3x150

Wednesday Nov 23, 2016 #

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Saucony Ride 7

Orienteering (Tech training) 16:00 [3] 2.5 km (6:24 / km)
shoes: Saucony Ride 7

Tuesday Nov 22, 2016 #

Running warm up/down 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Saucony Ride 7

Running tempo (LT) 39:00 [4] 4.5 mi (8:40 / mi)
shoes: Saucony Ride 7

3 x 10 mins (3 min) 2.2k 150AHR

Monday Nov 21, 2016 #

Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Saucony Ride 6

Kettles 1:00:00 [3]

Circuit Training (Weights) 30:00 [3]

Short session (1 circuit) after kettles.

Sunday Nov 20, 2016 #

Running warm up/down 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Saucony Ride 7

Orienteering (Killingworth Urban) 38:45 [5] 5.9 km (6:34 / km)
shoes: Saucony Ride 7

Superb area deserving of a bigger event and a much bigger entry.

Saturday Nov 19, 2016 #

Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi)
shoes: VJ

Orienteering (Controls out and in) 30:00 [3] 2.0 mi (15:00 / mi)
shoes: VJ

Orienteering race (Bowhill L/G) 28:26 [5] 3.6 mi (7:54 / mi)
shoes: VJ

Went out fast as JT was also running, all well until 7 when I missed an easy control on a fence corner. Lost a ridiculous 3 mins at it (slower than everyone including novices). Need a strategy to deal with this better. Cruised to the finish after this.

Friday Nov 18, 2016 #

Running (AT) 42:14 [3] 4.5 mi (9:23 / mi)
shoes: Saucony Ride 7

EF 2.11

Thursday Nov 17, 2016 #

Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Saucony Ride 7

Running intervals (Intervals) 20:00 [5] 3.0 km (6:40 / km)
shoes: Saucony Ride 7

5 x 2 mins (2)

Tuesday Nov 15, 2016 #

Running warm up/down 25:00 [3] 2.5 mi (10:00 / mi)
shoes: Saucony Ride 7

Running intervals (LT) 29:00 [5] 3.5 mi (8:17 / mi)
shoes: Saucony Ride 7

3 x 8mins (2.5)

Monday Nov 14, 2016 #

Running 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Saucony Ride 6

Kettles 1:00:00 [3]

Circuit Training (Weights (legs only)) 20:00 [3]

Single circuit of leg exercises only.

Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi)
shoes: VJ

Sunday Nov 13, 2016 #

Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Saucony Ride 7

Orienteering race (Tinto Twin day Lanark) 27:20 [5] 3.8 km (7:12 / km)
shoes: Saucony Ride 7

Good battle with Donald, lost out on route choice 6 to 7 and long running leg to 8 but got enough back on route choice 12 to 13 to win.

Saturday Nov 12, 2016 #

Orienteering race (Tinto Twin Night) 46:44 [4] 4.0 km (11:41 / km)
shoes: VJ

Good training.

Friday Nov 11, 2016 #

Running (Aerobic Threshold ) 39:28 [3] 4.27 mi (9:15 / mi)
shoes: Saucony Ride 7

2 miles at 132 hr
EF 2.13

Thursday Nov 10, 2016 #

Running warm up/down 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Saucony Ride 7

Running intervals (Gala Harriers Track) 39:30 [4] 4.5 mi (8:47 / mi)
shoes: Saucony Ride 7

9 x 600 @ 138-140s (200@ 90s)
3 consistent pace
3 pick up at 300
3 pick up at 400

Tuesday Nov 8, 2016 #

Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Saucony Ride 7

Running tempo (20 min test) 20:52 [5] 5.02 km (4:09 / km)
shoes: Saucony Ride 7

Average HR for last 15 mins 165

Monday Nov 7, 2016 #

Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Saucony Ride 6

Circuit Training (weights) 1:00:00 [3]

Sunday Nov 6, 2016 #

Running warm up/down 25:00 [3] 2.5 mi (10:00 / mi)
shoes: Ice Bugs

Running race (Lauder XC) 32:02 [5] 6.9 km (4:39 / km)
shoes: Ice Bugs

Tough, cold, muddy, wet conditions, just how we like it.

Saturday Nov 5, 2016 #

Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Salomon Fellraiser

Orienteering race (ESOC Sprint Penicuik) 27:02 [4] 3.9 km (6:56 / km)
shoes: Salomon Fellraiser

Good performance, no real mistakes but no pressure.

Thursday Nov 3, 2016 #

Running (Easy run) 28:00 [3] 5.0 km (5:36 / km)
shoes: Saucony Ride 7

Platja de Palma to Can Pastilla and back along the promenade.

Wednesday Nov 2, 2016 #

Biking long (Road bike) 3:35:00 [4] 35.0 mi (6:09 / mi)

Platjaj de Palma to Calvia and back over Col de Creu

Running (Easy run) 28:30 [3] 5.0 km (5:42 / km)
shoes: Saucony Ride 7

Platja de Palma to St Arenal and back along the promenade

Tuesday Nov 1, 2016 #

Biking hills 6:00:00 [4] 60.0 mi (6:00 / mi)

Coll de Reis (Sa Calabra) from Llosets then back to Palma.

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