Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Reiver

In the 31 days ending Aug 31, 2019:

activity	#	time	miles		km		+m
Biking	7	16:22:26	226.3	(4:20)	364.2	(2:42)
Running	13	9:38:24	57.17	(10:07)	92.0	(6:17)	440
Orienteering	3	5:28:45	25.56	(12:52)	41.13	(8:00)
Circuit Training	3	2:15:00
Kettles	2	2:00:00
Canoeing	1	20:00	0.86	(23:09)	1.39	(14:23)
Total	18	36:04:35	309.89		498.72		440

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Saturday Aug 31, 2019 #

Note

The Heb, 2-day adventure race on North Uist, South Uist and Benbecula

Running race (On beach) 8:43 [3] 1.53 km (5:42 / km)
shoes: Saucony Perigrine 7

Biking long (Mountain bike on road) 50:08 [4] 20.22 km (2:29 / km)

Orienteering race (Mountains and bog) 2:26:22 [4] 14.8 km (9:53 / km)
shoes: Saucony Perigrine 7

Biking long (50% off road) 2:09:36 [4] 23.0 km (5:38 / km)

Canoeing race (Kayaking in the sea) 20:00 [3] 1.39 km (14:23 / km)

Biking long (Mountain bike (road)) 1:24:58 [4] 22.12 km (3:50 / km)

Orienteering race (Rough open area) 37:45 [5] 4.53 km (8:20 / km)
shoes: Saucony Perigrine 7

Biking long (Mountain bike (road)) 1:59:19 [4] 37.29 km (3:12 / km)

Long slog home

Wednesday Aug 28, 2019 #

Biking (Mountain bike (road)) 1:07:11 [3] 29.5 km (2:17 / km)

Trial run with bike and gear in form to be used this weekend.

C • Remember to pack your water... 1

Sunday Aug 25, 2019 #

Running warm up/down 40:00 [3] 4.0 mi (10:00 / mi)
shoes: Saucony Perigrine 7

Orienteering race (White Rose Urban) 46:06 [4] 8.0 km (5:46 / km)
shoes: Saucony Perigrine 7

Tricky urban race with lots of height differences and intricate bits including a particularly difficult old grave yard. Made some errors and certainly didn't get all the best route choices but clean enough to win the course.

Orienteering (Sprint training) 25:00 [3] 4.0 km (6:15 / km)
shoes: Saucony Perigrine 7

Some sprint training on courses planned for the GB squad.

Saturday Aug 24, 2019 #

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

Orienteering race (White Rose Middle) 52:48 [4] 6.0 km (8:48 / km)
shoes: Ice Bugs

Raincliff woods, a bit scrappy and ran past a control near the end. (hidden). Took a while to relocate due to extra paths. Rusty as havent orienteered in a wood for a long time.

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

Orienteering race (White Rose Sprint) 20:44 [5] 3.8 km (5:27 / km)
shoes: Saucony Kinvara TR2

Great little sprint area with 2 intricate schools and a tricky park interlinked with route choice legs. Went for it at maximum speed, clean until ran to 15 instead of 13 (70s lost but still edged a win)

Thursday Aug 22, 2019 #

Running hills (Off road) 1:20:00 [3] 10.7 km (7:29 / km)
shoes: Icebug Accelerites

Pentlands (Well outside the VHI embargo). Balerno to the Kips and back with a fair bit of terrain running. Wet and windy night.

Wednesday Aug 21, 2019 #

Biking long (Mountain bike (road)) 1:30:22 [3] 24.0 mi (3:46 / mi)

Mountain bike with cross tyres (set for the Heb).
To work: 40.34
Home: 49.48 (Via railway - very strong headwind (good practice!))

Monday Aug 19, 2019 #

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) 35:00 [3]

Sunday Aug 18, 2019 #

Running warm up/down 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Saucony Perigrine 7

Running race (Abbotsford Trail Race) 35:05 [5] 8.0 km (4:23 / km)
shoes: Saucony Perigrine 7

Good test, no pain after first 100m.
!st M50, 13th O/A

Saturday Aug 17, 2019 #

Running (Trail run Lanton) 54:23 [3] 7.73 km (7:02 / km)
shoes: Salomon Fellraiser

A variation on last night. With Kirstin.

Friday Aug 16, 2019 #

Running (Trail run, Lanton) 47:00 [3] 5.0 mi (9:24 / mi)
shoes: Adidas

Trail run on very varied and wet trails to test out knee.
A bit numb but no bad reaction.

Thursday Aug 15, 2019 #

Note

Physio,
60 mins of physio on right knee, feeling better (more mobile after)

Monday Aug 12, 2019 #

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) 30:00 [3]

Sunday Aug 11, 2019 #

Biking long (Doddie Ride) 3:32:55 [3] 58.0 mi (3:40 / mi)

Doddie Ride with Kirstin (Practice for The Heb). Very wet almost the whole way round. Started late and didn't see other rides until after halfway.

Running (Trails) 30:39 [3] 5.0 km (6:08 / km)
shoes: Saucony Perigrine 7

A little run round the riverside paths to test the knee. Feels like there's a bit of fluid but able to run.
More ice, stretching and rest.

Saturday Aug 10, 2019 #

Biking (Road Bike) 48:58 [3] 14.0 mi (3:30 / mi)

A wee try out to see if my knee was ok biking.
All good so ok fro tomorrow.

Wednesday Aug 7, 2019 #

Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)
shoes: Saucony Ride 7

Had to stop as right knee gave way for no apparent reason.
Unable to run after.

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

Monday Aug 5, 2019 #

Biking long (Ancrum bikers) 2:18:30 [3] 36.2 mi (3:50 / mi)

Road bike in a group, one tough hill and some fast stuff (30 mph + for a few miles downwind). Good fun on a nice night.

Sunday Aug 4, 2019 #

Running hills (Off road hill running) 1:15:10 [4] 7.6 km (9:53 / km) +440m 7:40 / km
shoes: Saucony Perigrine 7

Hill running in the Meldons with Kirstin.
Black Meldon, White Meldon & South Hill Head then back to Peebles.
Off road with mixed conditions, short grass, heather, marsh and head high bracken.

C • Would it make an orienteeri... 2

Friday Aug 2, 2019 #

Biking long (Bike to work ) 40:29 [3] 12.0 mi (3:22 / mi)

Thursday Aug 1, 2019 #

Running long (Home from work) 1:32:24 [3] 18.45 km (5:00 / km)
shoes: Saucony Perigrine 7

First 2k uphill on tar, then tracks and paths, pushed on a bit keeping pace at 5 min/k.

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