Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Reiver

In the 31 days ending Mar 31, 2017:

activity

time

miles

Running

13:24:28

87.02

(9:15)

140.04

(5:45)

Orienteering

8:47:05

40.31

(13:05)

64.87

(8:08)

Kettles

2:00:00

Circuit Training

1:30:00

Total

25:41:33

127.32

204.91

2:08

0:00

» now

Friday Mar 31, 2017 #

Running (AT) 41:17 [3] 4.5 mi (9:10 / mi)
shoes: Saucony Ride 7

3.2k, 17.57 @ 133AHR, EF2.17

Thursday Mar 30, 2017 #

Running warm up/down 30:00 [3] 1.5 mi (20:00 / mi)
shoes: Saucony Ride 8

Running tempo (Gala Harriers) 36:44 [4] 8.4 km (4:22 / km)
shoes: Saucony Ride 8

Pyramid session:
400,600,800,1000,1200,1000,800,600,400 (200 jog recovery)
Paced it well and caught and passed the fast group by the end.

Wednesday Mar 29, 2017 #

Running warm up/down 20:00 [3] 3.0 mi (6:40 / mi)
shoes: Saucony Ride 8

Running intervals (10 x 60sec (1)) 20:00 [4] 2.8 km (7:09 / km)
shoes: Saucony Ride 8

Tuesday Mar 28, 2017 #

Note

A couple of days rest as have minor cold symtoms.

Sunday Mar 26, 2017 #

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

Running race (Long Leg ) 37:36 [5] 9.3 km (4:03 / km)
shoes: Saucony Kinvara TR2

National Road Relays at Livingston, last leg for the 50s team, more of a time trial as only seen 5 people on the leg.

Orienteering (Sprint Training) 14:23 [3] 2.6 km (5:32 / km)
shoes: Saucony Kinvara TR2

Saturday Mar 25, 2017 #

Orienteering (Controls out for SOSOL) 2:00:00 [3] 6.0 km (20:00 / km)
shoes: Salomon Fellraiser

Great day to be out just jogging along putting the controls out for the event at the Eildons on Sunday.

Friday Mar 24, 2017 #

Running warm up/down 17:00 [3] 2.0 mi (8:30 / mi)
shoes: Saucony Ride 8

Running tempo (20 min test) 19:45 [5] 5.02 km (3:56 / km)
shoes: Saucony Ride 8

Good improvement again. AHR163, also lower.

Thursday Mar 23, 2017 #

Running warm up/down 19:30 [3] 2.5 mi (7:48 / mi)
shoes: Saucony Ride 8

Including 1 x 90s

Running intervals (5 min test) 4:52 [5] 1.36 km (3:35 / km)
shoes: Saucony Ride 8

AHR 161

Wednesday Mar 22, 2017 #

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

Running intervals (2 x 90s (3)) 9:00 [4] 1.0 mi (9:00 / mi)
shoes: Saucony Ride 7

Tuesday Mar 21, 2017 #

Running warm up/down 13:00 [3] 1.5 mi (8:40 / mi)
shoes: Saucony Ride 8

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

Monday Mar 20, 2017 #

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

Kettles 1:00:00 [3]

Sunday Mar 19, 2017 #

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

Orienteering (Sprint Training) 1:18:24 [3] 16.2 km (4:50 / km)
shoes: Saucony Ride 8

Concentrating on planning ahead and thumbing.

Friday Mar 17, 2017 #

Running (AT) 41:10 [3] 4.5 mi (9:09 / mi)
shoes: Saucony Ride 7

3.2k @ 17.52, AHR 132, EF 2.20

Thursday Mar 16, 2017 #

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

Running tempo (Gala Track Session) 25:44 [3] 3.5 mi (7:21 / mi)
shoes: Saucony Ride 8

3 x 1500 (2)
1 x 500

Wednesday Mar 15, 2017 #

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

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

Monday Mar 13, 2017 #

Running warm up/down 16:00 [3] 1.8 km (8:53 / km)
shoes: Saucony Ride 8

Orienteering (Agropoli Sprint Course) 18:03 [3] 2.4 km (7:31 / km)
shoes: Saucony Ride 8

Ran the Elite Women course from Friday

Orienteering (Castelcivita) 30:00 [4] 3.0 km (10:00 / km)
shoes: Saucony Ride 8

Training in a very steep and intricate hill village, lots of steps and tiny alleys.
Very difficult, had to come back out and relocate twice.

Sunday Mar 12, 2017 #

Running warm up/down 1:00:00 [3] 6.0 mi (10:00 / mi)
shoes: Ice Bugs

Orienteering race (Caserta Middle Dist MOC) 41:03 [5] 3.6 km (11:24 / km)
shoes: Ice Bugs

Based in another World Heritage site (Caserta Palace). The course consisted of a section in relatively low visibility forest, a walled section around a waterfall and parkland to finish. The first part went well and I was on course for an overall podium when I missread a description, ending up on the wrong side of a very high wall and stuck in undergrowth My technique and focus went after this and I was messy through the last bits but was surprised to find I had MP. Results show that I had 2 x MP both at controls that I had visited next to running water in the last section through the park. I was using an SI Air dibber (which is fatter than the standard ones) and had already had issues punching at controls that were wired and think that I mustn't have punched properly and because of the noise from the water just assumed that I couldn't hear the beep.
Note: Don't use SI Air dibber for non-SI Air events.

Running hills (Up and down Vesuvius) 20:00 [5] 2.3 km (8:42 / km)
shoes: Saucony Kinvara TR2

Up the tourist path to the crater and back.
Great views.

Saturday Mar 11, 2017 #

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

Orienteering race (Paestum Sprint MOC) 18:02 [4] 2.4 km (7:31 / km)
shoes: Saucony Kinvara TR2

Not experienced anything like this before, orienteering in ancient greek ruins of a World Heritage site. A note at assembley stated that all walls were uncrossable no matter how they were mapped (due to a last minute change from the site managers).
It was like a labyrinth and very difficult but I felt I ran well with very few mistakes but ended up 8th behind competitors who had obviously just ran across anything they could jump over.

Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Saucony Kinvara TR2

Run along the beach after training

Orienteering (Forested dunes) 30:00 [3] 2.0 mi (15:00 / mi)
shoes: Saucony Kinvara TR2

Did a bit of contour practice on one of the training maps.

Friday Mar 10, 2017 #

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

Orienteering race (Agropoli night sprint MOC) 15:09 [5] 2.0 km (7:35 / km)
shoes: Saucony Kinvara TR2

Lost about 1 min coming out of a control the wrong way on an easy section near the finish dropping from 2nd to 4th.
Running M50 - one very quick Belgain that I couldn't get near.

Thursday Mar 9, 2017 #

Orienteering (Urban & Sprint Training) 1:04:00 [3] 10.5 km (6:06 / km)
shoes: Saucony Ride 8

Rome:
Ran an urban course taking in most of the tourist sites, then 3 sprint courses in the centre.

Tuesday Mar 7, 2017 #

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

Running intervals (5 x 90s (3)) 22:30 [4] 2.5 mi (9:00 / mi)
shoes: Saucony Ride 8

Monday Mar 6, 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 (heavy)) 30:00 [3]

Sunday Mar 5, 2017 #

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

Orienteering race (Murdock SOL) 46:36 [4] 4.9 km (9:31 / km)
shoes: Ice Bugs

Not my type of orienteering but held up well. Navigated perfectly from 4 to 8 before realising it wasn't 5 then nearly went to 9 but corrected in time. Couldn't find 8 when I returned to it. Was looking for the crag at 18 facing east (still can't read or understand the map here, even in the house with a magnifier) (screen doesn't help). Costly miss at an easy control at 25.

Orienteering (Sprint Training) 51:25 [4] 5.0 mi (10:17 / mi)
shoes: Saucony Ride 7

Friday Mar 3, 2017 #

Running warm up/down 8:20 [3] 1.0 mi (8:20 / mi)
shoes: Saucony Ride 8

Running (AT) 16:20 [3] 3.0 km (5:27 / km)
shoes: Saucony Ride 8

EF 2.27

Thursday Mar 2, 2017 #

Running warm up/down 23:10 [3] 2.0 km (11:35 / 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)

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