Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Reiver

In the 30 days ending Nov 30, 2020:

activity	#	time	miles		km		+m
Running	16	16:53:40	105.75	(9:35)	170.19	(5:57)	1848
Core	13	3:41:00
Circuit Training	4	3:20:00
Biking	2	3:12:29	48.0	(4:01)	77.25	(2:30)
Orienteering	2	2:13:04	9.44	(14:05)	15.2	(8:45)	409
Total	28	29:20:13	163.19		262.64		2257

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Monday Nov 30, 2020 #

Running hills (White Coombe) 1:38:02 [4] 6.7 km (14:38 / km) +616m 10:01 / km
shoes: Salomon Fellraiser

Grey Mare’s Tail and White Coombe with Eileen.
Cold windy and wet on the top with no view.
Cold on the decent as was wet and didn’t have a coat on.

Sunday Nov 29, 2020 #

Running hills (Hill run) 30:00 [3] 4.6 km (6:31 / km) +189m 5:25 / km
shoes: Icebug Accelerites

Had to pick up parts in Banchory so had a wee run up Scolty with Eileen.

Saturday Nov 28, 2020 #

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

Orienteering race (Teviothead Score) 1:04:17 [4] 9.2 km (6:59 / km) +200m 6:18 / km
shoes: VJ Integrator

Score course but just decided to get them all with appropriate penalties.
Just went out and ran round and really enjoyed it.
Jethro waking up the controls ran round in 54 mins but ran 1.5k less!
Shows the benefit of planning your route.

Friday Nov 27, 2020 #

Core 17:00 [3]

Thursday Nov 26, 2020 #

Running warm up/down 12:17 [3] 2.0 km (6:09 / km)
shoes: Saucony Ride ISO

Running (Steady run) 38:39 [4] 8.0 km (4:50 / km)
shoes: Saucony Ride ISO

4.50 / k

Wednesday Nov 25, 2020 #

Core 17:00 [3]

Running warm up/down 19:58 [3] 3.6 km (5:33 / km)
shoes: Saucony Ride 10

Running tempo (LT Racecourse ) 33:00 [4] 6.5 km (5:05 / km)
shoes: Saucony Ride ISO

2 x 12.30, (4 mins)
12.46, 12.40

Monday Nov 23, 2020 #

Core 17:00 [3]

Circuit Training (Gym at home) 50:00 [3]

Sunday Nov 22, 2020 #

Running long (Trail run) 1:21:43 [4] 15.0 km (5:27 / km) +212m 5:05 / km
shoes: Icebug Accelerites

With Gala Harriers. BGH, Melrose, river side, Tweedbank, Abbotsford, Cauldshiels and back to BGH.

Saturday Nov 21, 2020 #

Running warm up/down 15:00 [3] 1.0 mi (15:00 / mi)
shoes: VJ Integrator

Orienteering race (Hay Lodge MapRun ) 1:08:47 [4] 6.0 km (11:28 / km) +209m 9:46 / km
shoes: VJ Integrator

Very tough and slippy, didn’t work well in the trees had to stand around a lot waiting for a punch.

Friday Nov 20, 2020 #

Core 17:00 [3]

Thursday Nov 19, 2020 #

Core 17:00 [3]

Running warm up/down 19:57 [3] 3.6 km (5:33 / km)
shoes: Saucony Ride ISO

Running tempo (LT Racecourse ) 33:00 [4] 6.5 km (5:05 / km)
shoes: Saucony Ride ISO

2 x 12.30 (4 mins). 2.91k
12.44, 12.34

Wednesday Nov 18, 2020 #

Running warm up/down 10:20 [3] 1.7 km (6:05 / km)
shoes: Saucony Ride 10

Running (Steady run) 38:56 [4] 8.0 km (4:52 / km)
shoes: Saucony Ride 10

Aiming for 5 min/k (A wee bit too quick initially)

Monday Nov 16, 2020 #

Core 17:00 [3]

Circuit Training (Gym at home ) 50:00 [3]

Sunday Nov 15, 2020 #

Running hills (Pencrise Pen) 1:03:00 [3] 8.0 km (7:53 / km) +250m 6:49 / km
shoes: Icebug Accelerites

Easy run with Eileen.
Wet, blustery conditions.

Saturday Nov 14, 2020 #

Running warm up/down 58:52 [3] 6.5 km (9:03 / km)
shoes: Saucony Perigrine ISO

Running race (Gala Harriers XC) 44:35 [5] 9.4 km (4:45 / km) +167m 4:21 / km
shoes: Saucony Perigrine ISO

First athletic race since February.
Great to run through a finish line!
Holybush to Boleside.
5th o/a behind 4 fast men.
Ran well fitness is still good.