Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Reiver

In the 30 days ending Sep 30, 2017:

activity

time

miles

Running

10:18:55

68.58

(9:01)

110.37

(5:36)

Orienteering

4:54:06

27.26

(10:47)

43.86

(6:42)

Kettles

3:00:00

Circuit Training

1:45:00

Biking

1:27:23

24.0

(3:38)

38.62

(2:16)

Total

21:25:24

119.84

192.86

1:50

0:00

» now

Saturday Sep 30, 2017 #

Running warm up/down 40:00 [3] 4.0 mi (10:00 / mi)
shoes: Saucony Kinvara TR2

Orienteering race (British Sprint Heats) 12:50 [5] 2.9 km (4:26 / km)
shoes: Saucony Kinvara TR2

Good qualifying run, no chances taken.
2nd to Quentin

Orienteering race (British Sprint Final) 16:47 [5] 2.8 km (6:00 / km)
shoes: Saucony Kinvara TR2

Went for steady run not taking any chances to get a respectable finish and was very surprised to make the podium. 3rd place and first British Orienteering medal. M50 ran the same course and would have finished 8th only 1 min down on the winner of this class.

C • Congratulations! 2

Thursday Sep 28, 2017 #

Running warm up/down 17:32 [3] 3.0 km (5:51 / km)
shoes: Saucony Ride 7

Running intervals (2 x 90s) 9:00 [4] 1.0 mi (9:00 / mi)
shoes: Saucony Ride 7

2 x90s (3 mins)

Tuesday Sep 26, 2017 #

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

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

3 x 90s (3 mins)

Monday Sep 25, 2017 #

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

Kettles 1:00:00 [3]

Sunday Sep 24, 2017 #

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

Orienteering race (VHI Inchriach) 1:25:38 [5] 9.0 km (9:31 / km)
shoes: Ice Bugs

Short Brown as running M50
2 big errors. The first in the checkerboard which was inexcusable. Navigated to the correct place and didn't see the control so ran about for 5 mins before relocating to the same place and finding it! Lost a further 5 mins when I lost a path that I was running on in the complex bit and didn't have the sense to retrace my steps. (Map wasn't accurate as path should have been obvious!)

Surprised to still achieve my personal target of beating at least 2 of the other VHI M50s!

Saturday Sep 23, 2017 #

Running warm up/down 40:00 [3] 4.0 mi (10:00 / mi)
shoes: Ice Bugs

Orienteering race (VHI Relay) 40:02 [4] 4.0 mi (10:01 / mi)
shoes: Ice Bugs

Good steady run, pleased to beat some of the English, Irish and Welsh M45 & M50 runners.

Orienteering race (Aviemore Urban Sprint) 18:19 [4] 3.0 mi (6:06 / mi)
shoes: Salomon Fellraiser

Lost a minute at 2, game over!
Not really an urban but good fun with a really nice section near the end.

Friday Sep 22, 2017 #

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

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

2 x 90s (3 mins)

Thursday Sep 21, 2017 #

Running warm up/down 14:30 [3] 1.5 mi (9:40 / mi)
shoes: Saucony Ride 8

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

3 x 90s (3 min)

Tuesday Sep 19, 2017 #

Running warm up/down 22:10 [3] 4.0 km (5:33 / km)
shoes: Saucony Ride 8

Running tempo (LT) 39:00 [4] 7.2 km (5:25 / km)
shoes: Saucony Ride 8

3 x 10 mins (3 mins), 2.4K
10.07 (152), 10.10 (154), 10.13 (156)
Last proper session for this season, easy now until weekend then an easy week to British Sprint Championship

Monday Sep 18, 2017 #

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

Kettles 1:00:00 [3]

Sunday Sep 17, 2017 #

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

Orienteering race (Cademuir, Brown course) 1:23:27 [4] 10.2 km (8:11 / km)
shoes: VJ

Ran the Brown carefully as a practice for next weekend.
Lost the sole completely from my left shoe (no warning) with 2.5k to complete!
VJ shoes retired. (only completed 100 miles and right is still immaculate!)

Saturday Sep 16, 2017 #

Running warm up/down 25:00 [3] 2.5 mi (10:00 / mi)
shoes: Saucony Ride 8

Running race (2 Bridges Race, Kelso) 20:38 [5] 5.25 km (3:56 / km)
shoes: Saucony Ride 8

Finished 4th, good time, through 5k in 19.43 with 50m of climb.

Thursday Sep 14, 2017 #

Note

Rest, right leg a bit tight.

Wednesday Sep 13, 2017 #

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

Circuit Training (Weights) 1:10:00 [3]

Tuesday Sep 12, 2017 #

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

Running tempo (5k tempo) 21:35 [4] 5.0 km (4:19 / km)
shoes: Saucony Ride 8

2 bridges circuit.
AHR157

Sunday Sep 10, 2017 #

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

Orienteering race (Dunblane SOUL) 37:03 [4] 7.7 km (4:49 / km)
shoes: Saucony Kinvara TR2

Lost 2 mins with errors where map wasn't quite correct but threw away 100 SOUL points buy not going to control 6! (Would have been 3 minutes clear).
Had planned ahead but changed my mind after making an error on the way to 5. Thought I had found a slightly quicker route but it went from 5 to 7. North line running out of 5 may have caused confusion.
Lots of interesting route choices on the course.

Friday Sep 8, 2017 #

Biking (Work and back) 1:27:23 [3] 24.0 mi (3:38 / mi)

To work 39.02
Home 47.21

Thursday Sep 7, 2017 #

Running warm up/down 40:00 [3] 4.0 mi (10:00 / mi)
shoes: Saucony Kinvara TR2

Running race (Gala Harriers Mile) 5:40 [5] 1.0 mi (5:40 / mi)

Well paced run.

Running race (Henderson XC) 17:23 [3] 4.2 km (4:08 / km)
shoes: Salomon Fellraiser

Riverside course.
Slower than lasy year but may have been conditions.

Tuesday Sep 5, 2017 #

Running warm up/down 20:57 [3] 2.5 mi (8:23 / mi)
shoes: Saucony Ride 8

Running intervals (20 x 30s) 20:00 [4] 3.5 km (5:43 / km)
shoes: Saucony Ride 8

20 x 30s (30s)

Monday Sep 4, 2017 #

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) 35:00 [3]

Saturday Sep 2, 2017 #

Running warm up/down 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Saucony Ride 6

Running race (Vogrie Parkrun) 19:30 [5] 5.0 km (3:54 / km)
shoes: Saucony Ride 7

PB for Vogrie (perfect conditions).
Only about 4.8k but undulating twisty and off road.

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