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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Reiver

In the 31 days ending Jan 31, 2015:

activity # timemileskm+m
  Running15 12:33:38 77.68(9:42) 125.02(6:02)
  Circuit Training5 5:05:00
  Orienteering4 4:23:28 20.63(12:46) 33.2(7:56)
  Biking1 25:00 7.89(3:10) 12.7(1:58)
  Total19 22:27:06 106.2 170.92

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Saturday Jan 31, 2015 #

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Adidas Adizero

Orienteering race (ESOC Sprint Prologue) 19:54 [3] 2.3 km (8:39 / km)
shoes: Adidas Adizero

Started very slow and just eased round never above 3/4 pace.
Calf a bit sore after cooling down but no problem during race.

Orienteering race (ESOC Sprint Final) 21:33 [3] 2.4 km (8:59 / km)
shoes: Adidas Adizero

Plan was again for 3/4 pace but couldn't read the map (colours)
Couldn't see the circle for 1 but eventually followed someone in, couldn't see the line to 2 but searched around on the map and found the circle, couldn't see the line to 3 - lost it took a strop threw map away, picked it up and started walking back to the start and noticed everyone going the same way so tagged along and found 3 after this the lines were away from the grey buildings so got back to orienteering with only a few later controlswhere I couldn't see the circles.
We need to get the colours sorted out as if colours as used today I am wasting my time entering.
On a positive note I got round 2 courses and my calf is no worse which was much better than i expected.

Orienteering (Corridor exercise) 20:00 [2] 2.0 km (10:00 / km)
shoes: Adidas Adizero

Friday Jan 30, 2015 #

Running (Test for calf) 28:00 [2] 2.0 mi (14:00 / mi)
shoes: Salomon Fellraiser

Very easy run around rugby pitch to see if I could run without pain from calf.
Ok so going to try sprint tomorrow but no more than 3/4 pace.

Wednesday Jan 28, 2015 #

Running tempo 16:35 [3] 2.5 mi (6:38 / mi)
shoes: Saucony Ride 6

5k tempo planned but calf tightened with 0.5 miles to go.
Walked back, iced, rest until weekend but certainly won't be running both days.

Tuesday Jan 27, 2015 #

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Saucony Ride 6

Sunday Jan 25, 2015 #

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

Running race (Dunbar XC) 30:13 [5] 7.0 km (4:19 / km)
shoes: Adidas Adizero

Saturday Jan 24, 2015 #

Orienteering (Sprint Training Dunblane) 1:00:00 [3] 8.0 km (7:30 / km)
shoes: Adidas Adizero

A bit icy

Orienteering (Sprint Training Stirling) 1:00:00 [3] 8.0 km (7:30 / km)
shoes: Saucony Ride 6

Thursday Jan 22, 2015 #

Circuit Training (Weights) 45:00 [3]

Wednesday Jan 21, 2015 #

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

Running tempo (5k tempo) 21:37 [4] 5.0 km (4:19 / km)
shoes: Saucony Ride 6

Sunday Jan 18, 2015 #

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Salomon Fellraiser

Running race (Feel the burns hill race) 2:03:40 [4] 13.0 mi (9:31 / mi)
shoes: Salomon Fellraiser

Didn't take a gell as planned and blew up on last hill.

Saturday Jan 17, 2015 #

Running warm up/down 25:00 [3] 2.0 mi (12:30 / mi)
shoes: Olway new

Including control collecting.

Orienteering race (Club Champs) 32:01 [4] 4.5 km (7:07 / km)
shoes: Olway new

Good format worked well for all abilities.
Involved colours and I got a bit confused at one with circle in black and number in purple!

Friday Jan 16, 2015 #

Circuit Training (Floor exercises) 1:00:00 [3]

Wednesday Jan 14, 2015 #

Running warm up/down 17:53 [3] 2.0 mi (8:56 / mi)
shoes: Salomon Fellraiser

Running hills (Park Hill) 31:45 [4] 4.0 mi (7:56 / mi)
shoes: Salomon Fellraiser

Trial for weekend. 8 laps of Park Hill, no problems.

Tuesday Jan 13, 2015 #

Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Asics 2050

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

Sunday Jan 11, 2015 #

Note

Left calf sore again - did not run at Paxton XC

Saturday Jan 10, 2015 #

Running warm up/down 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Saucony Ride 6

Orienteering (Sprint Training ) 50:00 [3] 6.0 km (8:20 / km)
shoes: Saucony Ride 6

City with Kirstin

Friday Jan 9, 2015 #

Running long (Long easyhill run ) 2:38:00 [3] 13.0 mi (12:09 / mi)
shoes: La Sportiva

Feel the Burns route with James Purves

Wednesday Jan 7, 2015 #

Circuit Training (Weights) 50:00 [3]

Biking hills (Bike at gym) 25:00 [4] 12.7 km (1:58 / km)

Tuesday Jan 6, 2015 #

Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Asics 2050

Circuit Training (Weights) 1:20:00 [3]

Friday Jan 2, 2015 #

Running long (Long run off road) 1:46:30 [3] 18.5 km (5:45 / km)
shoes: Salomon Fellraiser

Tweedbank to Lauder, social run with gala harriers.
Steady pace.
Calf niggling a bit and sore after but did not affect running form.
Time for a rest!

Thursday Jan 1, 2015 #

Running warm up/down 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Saucony Kinvara TR2

Running race (Carlisle Park Run) 20:25 [5] 5.2 km (3:56 / km)
shoes: Saucony Kinvara TR2

Carlisle Park Run, wet and slippy with climb. (wet weather courses).
Course measures 5.2k.

Running hills (Hill run in Whinlatter) 44:00 [3] 4.0 mi (11:00 / mi)
shoes: Olway new

Orienteering cancelled (weather) so went for a run.

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