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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Reiver

In the 30 days ending Apr 30, 2017:

activity # timemileskm+m
  Running19 10:52:03 70.62(9:14) 113.65(5:44)
  Orienteering10 8:04:34 40.53(11:57) 65.23(7:26)
  Circuit Training3 2:50:00
  Hill Walk1 2:26:00 4.97(29:22) 8.0(18:15) 545
  Biking1 1:34:00 23.5(4:00) 37.82(2:29)
  Kettles1 1:00:00
  Total23 26:46:37 139.62 224.7 545

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Saturday Apr 29, 2017 #

Running warm up/down 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Saucony Kinvara TR2

Running race (Vogrie Parkrun) 19:41 [5] 4.8 km (4:06 / km)
shoes: Saucony Kinvara TR2

Offroad and quite tight in places with a few hills, definitely short of 5k though.
Nice run.

Friday Apr 28, 2017 #

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

3.2k, 18.45, AHR132, EF2.09
Think the monitor was playing up again.

Thursday Apr 27, 2017 #

Running warm up/down 20:00 [3] 2.5 mi (8:00 / mi)
shoes: Saucony Ride 8

Running intervals (20 x 30sec (30)) 20:00 [5] 2.8 km (7:09 / km)
shoes: Saucony Ride 8

Wednesday Apr 26, 2017 #

Orienteering (Controls in) 20:00 [3] 2.0 mi (10:00 / mi)
shoes: VJ

Warm up and controls in after.

Orienteering race (Bowmont Sprint) 19:57 [4] 2.9 km (6:53 / km)
shoes: VJ

Clean run

Monday Apr 24, 2017 #

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

Circuit Training (Weights, light) 1:15:00 [3]

Sunday Apr 23, 2017 #

Running warm up/down 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Ice Bugs

Orienteering race (Drumlanrig SOL3) 50:33 [4] 6.5 km (7:47 / km)
shoes: Ice Bugs

Good run, couple of route choices not great but kept it under control. (why not last week?). Pleased to beat DonP and all the W18s.

Friday Apr 21, 2017 #

Biking long (Mountain Bike on road) 1:34:00 [3] 23.5 mi (4:00 / mi)

To work by roads: 43 mins
Back partial off-road: 51 mins

Thursday Apr 20, 2017 #

Running (AT) 42:25 [3] 4.5 mi (9:26 / mi)
shoes: Saucony Ride 7

3.2k, 18.35, 133AHR, EF 2.10

Wednesday Apr 19, 2017 #

Running intervals (Long Fartlek) 28:51 [4] 4.0 mi (7:13 / mi)
shoes: Saucony Ride 8

All fairly easy but picking up for 800m at a time.

Monday Apr 17, 2017 #

Orienteering (Sprint training) 21:30 [4] 3.0 km (7:10 / km)
shoes: Saucony Ride 8

Campus sprint training.

Orienteering (Sprint training) 18:30 [4] 3.5 km (5:17 / km)
shoes: Saucony Ride 8

Urban training

Sunday Apr 16, 2017 #

Running warm up/down 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Ice Bugs

Orienteering race (JK Long) 1:11:15 [4] 9.4 km (7:35 / km)
shoes: Ice Bugs

Almost got this one right but wasn't sure about a crossing point on the long leg that was marked on the map but not on the ground so changed my route rather than risk DQ. (2 mins)
Finished 14th

Saturday Apr 15, 2017 #

Running warm up/down 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Ice Bugs

Orienteering race (JK Middle) 39:53 [4] 4.8 km (8:19 / km)
shoes: Ice Bugs

Still not sorted out as started 1, 2, 13 (1 min). Time was better than many of my rivals as I hit the control cleanly and it caused a few problems. Steady until 12 when in a rush to get out of the marsh on to solid ground I didn't check the compass and hit the wrong path junction. Lost 3.5 mins sorting it out!

Friday Apr 14, 2017 #

Orienteering (Sprint training) 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Saucony Ride 8

Little course to warm up prior to JK Sprint.

Running warm up/down 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Saucony Kinvara TR2

Orienteering race (JK Sprint Brunel Uni) 19:34 [5] 2.2 km (8:54 / km)
shoes: Saucony Kinvara TR2

Very poor run for 2nd JK Sprint in succession.
Couldn't find start and lost place on the way to 1. (1 min)
Went to 9 instead of 6. (2 mins)
Went to 6 instead of 9. (2 mins)

Complete meltdown! Have to get under control at the big races and not get carried away!

Orienteering (Bit of W21E course) 5 [3] 1.0 km (5 / km)

Trying to get the head back into it but went well as no pressure.

Wednesday Apr 12, 2017 #

Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Saucony Ride 8

Running intervals (2 x 90s (3)) 9:00 [4] 1.0 mi (9:00 / mi)
shoes: Saucony Ride 8

Wind down to JK

Tuesday Apr 11, 2017 #

Running warm up/down 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Saucony Ride 8

Running intervals (3 x 90s (3)) 13:30 [4] 1.5 mi (9:00 / mi)
shoes: Saucony Ride 8

Monday Apr 10, 2017 #

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

Kettles 1:00:00 [3]

Sunday Apr 9, 2017 #

Running warm up/down 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Saucony Kinvara TR2

Running race (Grangemouth 10k) 39:45 [5] 10.06 km (3:57 / km)
shoes: Saucony Kinvara TR2

Fast flat course, pleased to run sub 40 again.

Orienteering (Sprint Training) 37:15 [4] 7.0 km (5:19 / km)
shoes: Saucony Ride 8

3 short couses at near to race pace

Friday Apr 7, 2017 #

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Saucony Ride 8

Orienteering (Sprint Training) 26:00 [3] 5.0 km (5:12 / km)
shoes: Saucony Ride 8

2 Short courses, planing ahead.

Hill Walk (Bennachie) 1:36:00 [3] 5.0 km (19:12 / km) +325m 14:29 / km
shoes: Salomon Fellraiser

Up Bennachie and back with Eileen and Karen.

Hill Walk (East Lomond) 50:00 [3] 3.0 km (16:40 / km) +220m 12:12 / km
shoes: Salomon Fellraiser

East Lomond with Eileen (from Falkland) on the way home.

Thursday Apr 6, 2017 #

Circuit Training (Weights) 35:00 [3]

Wednesday Apr 5, 2017 #

Running warm up/down 21:34 [3] 4.0 km (5:24 / km)
shoes: Saucony Ride 8

Running tempo (LT) 39:00 [4] 7.5 km (5:12 / km)
shoes: Saucony Ride 8

3 x 10 mins (3)

Monday Apr 3, 2017 #

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

Circuit Training (Weights (light)) 1:00:00 [3]

Sunday Apr 2, 2017 #

Running warm up/down 1:00:00 [3] 5.0 mi (12:00 / mi)
shoes: Ice Bugs

Orienteering race (Trossachs SOL) 1:14:24 [5] 4.4 km (16:55 / km)
shoes: Ice Bugs

Not my type of area but enjoyed the challenge.
Lost 3 mins with a poor route choice on 2 and a further 3.5 mins on 15 when I took a really simple route then navigated from the wrong path! Other errors were navigational.

Saturday Apr 1, 2017 #

Running warm up/down 26:00 [3] 2.5 mi (10:24 / mi)
shoes: VJ

Orienteering race (South Achray Middle) 38:50 [4] 4.4 km (8:50 / km)
shoes: VJ

Orienteering (Sprint Training) 31:48 [3] 5.5 km (5:47 / km)
shoes: Saucony Ride 8

Line course the 2 short sprint courses concentraing on flowing.
11.12 & 13.36

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