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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Reiver

In the 31 days ending Dec 31, 2016:

activity # timemileskm+m
  Running19 12:42:43 74.98(10:10) 120.67(6:19) 545
  Orienteering5 3:38:12 19.0(11:29) 30.58(7:08)
  Circuit Training2 2:40:00
  Total19 19:00:55 93.98 151.25 545

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Saturday Dec 31, 2016 #

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

Orienteering race (ELO Vogrie) 45:58 [4] 6.0 km (7:40 / km)
shoes: VJ

Score + memory of what was at control. (Didn't bother with the 2nd bit but enjoyed my run round).

Friday Dec 30, 2016 #

Running (AT) 43:53 [3] 4.5 mi (9:45 / mi)
shoes: Saucony Ride 7

3.2 K, 18.54 @ AHR133
EF 2.06
Felt tired even at this easy pace.

Thursday Dec 29, 2016 #

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

Running tempo (LT) 39:00 [4] 7.5 km (5:12 / km)
shoes: Saucony Ride 7

3 x 10 mins (3)

Wednesday Dec 28, 2016 #

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

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

Tuesday Dec 27, 2016 #

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

Orienteering race (Bolam Lake, Green course) 32:15 [4] 4.7 km (6:52 / km)
shoes: VJ

Nice little course with some good route choices and a bit in green forest.

Running warm up/down 28:00 [3] 4.3 km (6:31 / km)
shoes: Saucony Ride 7

Running intervals (Short hill intervals) 28:00 [5] 3.0 km (9:20 / km)
shoes: Saucony Ride 7

Sharplaw, hill intervals (25s), rep every 2 mins
3 x 4 with 2 mins between sets.

Monday Dec 26, 2016 #

Running (Terrain run) 32:48 [4] 3.5 mi (9:22 / mi)
shoes: New Balance Trail Shoes

Terrain run through Lanton on the way home from Boxing day event.

Sunday Dec 25, 2016 #

Running (Christmas day family run.) 47:00 [3] 3.5 mi (13:26 / mi)
shoes: Adidas

Easy run in Lanton with Eileen and Kirstin (Karen working).
A bit of a line course through the forest in the middle.

Saturday Dec 24, 2016 #

Running long (Long hill run) 1:57:24 [3] 15.37 km (7:38 / km) +545m 6:29 / km
shoes: Adidas

Off road run, Dunion, Black Law, Rubers Law to Denholm

Friday Dec 23, 2016 #

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

Running tempo (LT) 39:00 [4] 7.5 km (5:12 / km)
shoes: Saucony Ride 7

3 x 10 mins (3 mins)

Thursday Dec 22, 2016 #

Running (AT) 42:09 [3] 4.5 mi (9:22 / mi)
shoes: Saucony Ride 7

3.2K 18.15 @ AHR 132
EF 2.15

Tuesday Dec 20, 2016 #

Note
(sick)

Still not right, yesterday knocked me back again and it was only a gym session!

Monday Dec 19, 2016 #

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

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

Sunday Dec 18, 2016 #

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

Orienteering race (Plessey Light Green) 41:39 [3] 4.8 km (8:41 / km)
shoes: VJ

Jogged round the Light Green at a steady pace, still made a few errors but find mini kites very difficult to pick out in this weather. Decided not to do the usual head to head race as not r eady to push yet.

Orienteering (Sprint training) 14:14 [3] 2.5 km (5:42 / km)
shoes: Saucony Ride 7

Short sprint exercise concentrating on taking the right information from the map

Saturday Dec 17, 2016 #

Running (Easy run offroad) 43:00 [3] 6.0 km (7:10 / km)
shoes: Salomon Fellraiser

Wee easy run up Wiltonburn Hill with Eileen after checking control sites in park.
Good to be out again and back running. (not ready to run hard yet)

Sunday Dec 11, 2016 #

Note

Worse today, coughing and spluttering now.
No training until it's sorted.

Saturday Dec 10, 2016 #

Note

Struggling a bit with the cold.
Training cancelled.

Friday Dec 9, 2016 #

Note

Day off

Thursday Dec 8, 2016 #

Running warm up/down 18:00 [3] 2.0 mi (9:00 / mi)
shoes: Saucony Ride 7

Running race (5 min test) 4:59 [5] 1.36 km (3:40 / km)
shoes: Saucony Ride 7

1 x 90s (3 min) then 5 min test.
1.36K, 4.59, 161, 2.68
Small improvement - pleased

Wednesday Dec 7, 2016 #

Running warm up/down 17:30 [3] 2.0 mi (8:45 / mi)
shoes: Saucony Ride 7

Running (Strides) 9:00 [4] 1.0 mi (9:00 / mi)
shoes: Saucony Ride 7

2 x 90s (3 min)

Tuesday Dec 6, 2016 #

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

Running (Strides) 13:30 [4] 1.5 mi (9:00 / mi)
shoes: Saucony Ride 7

3 x 90s (3 min)

Sunday Dec 4, 2016 #

Running warm up/down 45:00 [3] 4.5 mi (10:00 / mi)
shoes: Salomon Fellraiser

Orienteering race (GP Drumpelier) 7:55 [4] 1.5 km (5:17 / km)
shoes: VJ

Orienteering race (GP Tollcross) 10:29 [5] 2.33 km (4:30 / km)
shoes: Saucony Kinvara TR2

Orienteering race (GP Pollock) 21:40 [4] 4.15 km (5:13 / km)
shoes: Salomon Fellraiser

Good accurate runs, careful in 1st park then fast in the 2nd before a steady run through the 3rd. Fastest in all 3, 1 min error in Pollock where I got off line through some brambles.
C • Good effort, glad I am movi... 1

Friday Dec 2, 2016 #

Running (AT) 39:30 [3] 4.5 mi (8:47 / mi)
shoes: Saucony Ride 7

3.2k, 17.58 @ 131AHR
EF 2.20

Thursday Dec 1, 2016 #

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

Orienteering race (FWTN Dean Village) 44:02 [4] 4.6 km (9:34 / km)
shoes: Saucony Ride 7

Very tricky, made a few errors and struggled where circles weren't cut.
Lost 2 minutes by going back to the finish after 15 (didn't know to turn over the map).

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