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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Reiver

In the 31 days ending Jan 31, 2018:

activity # timemileskm+m
  Running18 12:02:29 70.86(10:12) 114.04(6:20)
  Circuit Training4 3:45:00
  Orienteering4 3:19:23 20.23(9:51) 32.56(6:07)
  Biking1 3:09:00 45.0(4:12) 72.42(2:37)
  Kettles2 2:00:00
  Total20 24:15:52 136.09 219.01

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Tuesday Jan 30, 2018 #

Running warm up/down 22:45 [3] 2.0 mi (11:22 / mi)
shoes: Saucony Ride 8

Running hills (Long Hill 2 x 4) 32:00 [5] 4.0 mi (8:00 / mi)
shoes: Saucony Ride 8

Sunday Jan 28, 2018 #

Orienteering (Course Checking) 36:00 [3] 4.0 mi (9:00 / mi)
shoes: Saucony Perigrine 7

Saturday Jan 27, 2018 #

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

Running hills (Devil's Burden Relay) 1:46:30 [4] 11.5 km (9:16 / km)
shoes: Salomon Fellraiser

Leg 2: Into a 40 mph wind.
Relatively relaxed pace for me as stronger than running partner.
Made a 5 min navigational error when should have just followed the trail!
Fellraisers not ideal for muddy conditions (need more stud)

Thursday Jan 25, 2018 #

Running warm up/down 16:20 [3] 2.8 km (5:50 / km)
shoes: Saucony Ride 8

Running intervals (1 x 90s) 4:30 [4] 0.5 mi (9:00 / mi)
shoes: Saucony Ride 8

1 x 90 (3 mins)

Running intervals (5 min test) 5:02 [5] 1.36 km (3:42 / km)
shoes: Saucony Ride 8

Got a 5 minute test in so now have a marker to work from.
Good for this time of the season with no taper.
C • !!! 1

Tuesday Jan 23, 2018 #

Running hills (30 signs) 50:05 [4] 6.0 mi (8:21 / mi)
shoes: Saucony Ride 8

Monday Jan 22, 2018 #

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

Kettles 1:00:00 [3]

Circuit Training (Weights (heavy)) 30:00 [3]

Saturday Jan 20, 2018 #

Orienteering (Course Checking) 17:40 [3] 3.0 km (5:53 / km)
shoes: Salomon Fellraiser

Checking out a course at Melrose.
Mostly on snow.
Fellraisers good on snow.

Running warm up/down 20:00 [3] 2.5 mi (8:00 / mi)
shoes: Saucony Perigrine 7

Orienteering race (City Race (void)) 1:00:58 [4] 10.3 km (5:55 / km)
shoes: Saucony Perigrine 7

Race void due to ice.
Ran in trail shoes as this allowed me to run on the grass in Dumbiedykes which was very slippy on the tar.
Didn't orienteer well and couldn't get any rhythm (too busy trying to stay upright).
For the first time in about 2 years had colour issues with the map again, olive green and grey were far too dark for me to be able to pick out the numbers and circles and there was no white outline around the numbers. Used my old tactic of going to where I thought the lines intersected on several controls with mixed results.
Ran 11 to 13 which wasn't a colour issue.
Shocked that nobody was quicker.

Thursday Jan 18, 2018 #

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

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

Wednesday Jan 17, 2018 #

Note

Right calf a bit sore - may have been running in the snow or shovelling it for 1 hour this morning.
Rest!

Tuesday Jan 16, 2018 #

Running warm up/down 18:30 [3] 2.0 mi (9:15 / mi)
shoes: Salomon Fellraiser

Running (4 x 90s (3)) 18:00 [4] 2.0 mi (9:00 / mi)
shoes: Salomon Fellraiser

Session in 10 cm of fresh snow, times were ok, Fellraisers worked well in virgin snow.

Monday Jan 15, 2018 #

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

Kettles 1:00:00 [3]

Sunday Jan 14, 2018 #

Running warm up/down 39:14 [3] 5.25 km (7:28 / km)
shoes: Ice Bugs

Running race (Paxton XC) 29:49 [5] 6.25 km (4:46 / km)
shoes: Ice Bugs

Good run, good tough course as usuall.
Plenty of mud,streams and hills.

Saturday Jan 13, 2018 #

Running warm up/down 23:50 [3] 2.5 mi (9:32 / mi)
shoes: Ice Bugs

Orienteering race (Club Champs Bowmont) 29:25 [4] 4.6 km (6:24 / km)
shoes: Ice Bugs

Quite a nice forest at this time of year.

Orienteering (Course Checking) 30:00 [3] 2.5 mi (12:00 / mi)
shoes: Saucony Ride 8

Checking control points for Double Sprint

Thursday Jan 11, 2018 #

Running warm up/down 18:40 [3] 2.0 mi (9:20 / mi)
shoes: Saucony Ride 8

Running hills (Long hill) 16:00 [5] 2.0 mi (8:00 / mi)
shoes: Saucony Ride 8

Introduction to "the hill" again!
180m efforts x 4 at 4 min intervals.

Wednesday Jan 10, 2018 #

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

Running tempo (LT racecourse) 33:00 [4] 6.0 km (5:30 / km)
shoes: Saucony Ride 8

2 x12.5 mins (4)
12.30 (154), 12.23 (158) 2.83K

Tuesday Jan 9, 2018 #

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

Circuit Training (Weights) 1:05:00 [3]

Sunday Jan 7, 2018 #

Biking long (MB on road) 3:09:00 [3] 45.0 mi (4:12 / mi)

Out with harestaines bikers. Cornhill for a bacon roll!

Saturday Jan 6, 2018 #

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

Thursday Jan 4, 2018 #

Running warm up/down 19:44 [3] 3.5 km (5:38 / km)
shoes: Saucony Ride 8

Running tempo (LT Racecourse) 33:00 [4] 6.0 km (5:30 / km)
shoes: Saucony Ride 8

2 x 12.5 min (4)
12.37(154) 12.31(159)

Wednesday Jan 3, 2018 #

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

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

Monday Jan 1, 2018 #

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

Orienteering race (Hallglen) 25:20 [4] 4.2 km (6:02 / km)
shoes: Saucony Perigrine 7

Very technical area.
A bit rusty but managed to hold it together.

Running hills (Dumyat) 1:10:30 [3] 7.0 km (10:04 / km)
shoes: Salomon Fellraiser

Very wet but cleared for a short time on the top, great views above the cloud.

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