Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Reiver

In the 31 days ending Mar 31, 2020:

activity	#	time	miles		km		+m
Running	18	15:36:43	83.81		134.88		682
Orienteering	7	5:34:09	27.12	(12:19)	43.65	(7:39)
Circuit Training	5	4:45:00
Biking	2	4:01:01	56.4	(4:16)	90.77	(2:39)
Kettles	1	30:00
Core	1	17:00
Total	23	30:43:53	167.34		269.3		682

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Tuesday Mar 31, 2020 #

Running warm up/down 23:00 [3] 3.75 km (6:08 / km)
shoes: Saucony Perigrine ISO

Running tempo (Lanton loop) 30:05 [4] 6.0 km (5:01 / km)
shoes: Saucony Perigrine ISO

An old session from the past resurrected.
Slightly different route.
3 laps of 2k on rough, hilly trails.
10.07, 10.03, 9.55

Monday Mar 30, 2020 #

Circuit Training (Gym in house) 1:00:00 [3]

Core 17:00 [3]

Sunday Mar 29, 2020 #

Running race (Lanton Parkrun) 20:58 [5] 5.0 km (4:12 / km) +67m 3:56 / km
shoes: Saucony Perigrine 7

Made my own Parkrun on the forest roads in Lanton. (A bit hilly for quick times but a good test).
Unfortunately Jed ran it too so don’t even have to the record for it!

Running (Trail run) 33:14 [3] 4.5 km (7:23 / km)
shoes: Saucony Perigrine 7

Back home via exploring some new trails through the woods

Running warm up/down 32:42 [3] 5.4 km (6:03 / km)
shoes: Saucony Perigrine 7

Saturday Mar 28, 2020 #

Running warm up/down 17:30 [3] 3.0 km (5:50 / km)
shoes: Salomon Fellraiser

Orienteering (Lanton course) 53:13 [4] 6.2 km (8:35 / km)
shoes: Salomon Fellraiser

The course I set up backwards. Still managed to mess up one control when I approached it with no plan!

Running (Trail run) 45:13 [3] 6.0 km (7:32 / km)
shoes: Salomon Fellraiser

Carried on running after the orienteering course to map some new paths using farming.

Thursday Mar 26, 2020 #

Running warm up/down 21:25 [3] 4.0 km (5:21 / km)
shoes: Saucony Ride 10

Running tempo (Tempo Bongate) 39:00 [4] 7.5 km (5:12 / km)
shoes: Saucony Ride 10

3 x 10 mins (3 mins), 2.4k
10.21 ( ), 10.10 ( ), 10.12 ( )

Got abused by some old guy for being out running! (gave as good as I got)

People are getting scared out there.

C • what was the old guy doing outside? 2

Wednesday Mar 25, 2020 #

Circuit Training (At home) 1:00:00 [3]

My gym in the conservatory is coming on nicely.
now have turbo trainer, gym matt, bench & weights, kettle bell, heavy ball, stetchy bands, foam roller and wobble board.

Tuesday Mar 24, 2020 #

Running warm up/down 16:15 [3] 2.8 km (5:48 / km)
shoes: Saucony Perigrine 7

Orienteering (Lanton woods) 1:13:08 [4] 6.3 km (11:37 / km)
shoes: Saucony Perigrine 7

Marking controls for a training course in the woods.
A bit of felling been going on so rough in bits but really nice in others.
Probably do a bit more running in here in the next few weeks.

Monday Mar 23, 2020 #

Running tempo (Bonjedward) 30:03 [4] 6.1 km (4:56 / km)
shoes: Saucony Ride 10

Run with no purpose other than to get out and do it in case the fore coming announcement curtailed things.

Sunday Mar 22, 2020 #

Biking long (Mountain bike on road) 2:25:49 [3] 52.15 km (2:48 / km)

Bike run on quiet border roads.

Saturday Mar 21, 2020 #

Running hills (Cheviots) 1:48:00 [3] 14.0 km (7:43 / km) +615m 6:20 / km
shoes: Saucony Perigrine ISO

Halterburn loop + The Schill, great day for a sun, proper isolation,

Friday Mar 20, 2020 #

Biking (Bike to work and back) 1:35:12 [3] 24.0 mi (3:58 / mi)

Mountain bike, to work on roads and back via railway.
To work: 47.30
Home: 47.42

Wednesday Mar 18, 2020 #

Running warm up/down 19:43 [3] 3.6 km (5:29 / km)
shoes: Saucony Ride 10

Running tempo (LT racecourse ) 33:00 [4] 6.5 km (5:05 / km)
shoes: Saucony Ride 10

2 x 12.30 (4 mins), 2.85k
12.39 ( ), 12.41 ( )
Back to normal now but no races to run in.

Monday Mar 16, 2020 #

Circuit Training (Training in house) 1:00:00 [3]

Weights, kettles and stretching in the house.

Sunday Mar 15, 2020 #

Running warm up/down 35:00 [3] 6.0 km (5:50 / km)
shoes: VJ Integrator

Orienteering race (Errochty, Blue) 59:32 [4] 6.75 km (8:49 / km)
shoes: VJ Integrator

CompasSport Cup heat.
Ran blue course M50. 7th, quite a physical course, not good underfoot which doesn’t suit me. Orienteered ok but lost a lot of time on the long legs so need to develop a better technique for them.
Probably last competitive run for a while.

Saturday Mar 14, 2020 #

Orienteering (Scottish Middle Chps) 29:22 [4] 5.5 km (5:20 / km)
shoes: VJ Integrator

Fast race over relatively physical terrain.
Couldn't get near Jethro on the long legs.
2nd M60, 4th MSV

Running warm up/down 48:00 [3] 8.0 km (6:00 / km)
shoes: VJ Integrator

Orienteering (Head to head) 9:00 [4] 1.5 km (6:00 / km)
shoes: Saucony Perigrine ISO

Orienteering (Sprint training) 28:43 [3] 4.75 km (6:03 / km)
shoes: Saucony Perigrine ISO

Short legs

Wednesday Mar 11, 2020 #

Running warm up/down 19:44 [3] 3.6 km (5:29 / km)
shoes: Saucony Ride 10

Running tempo (LT Racecourse) 33:00 [4] 6.5 km (5:05 / km)
shoes: Saucony Ride 10

2 x 12.30 (4 mins), 2.85k
13.03 ( ), 12.57 ( )

Tuesday Mar 10, 2020 #

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

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

Sunday Mar 8, 2020 #

Running warm up/down 46:42 [3] 5.0 km (9:20 / km)
shoes: Saucony Perigrine ISO

Orienteering (Warm up) 4:02 [3] 0.65 km (6:12 / km)
shoes: Saucony Perigrine ISO

Orienteering race (Malaga Sprint 2) 10:21 [5] 2.25 km (4:36 / km)
shoes: NVii Sprint

Fast flat race around city centre streets.
Ran a controlled race to win easily.

Orienteering (Sprint course) 10:15 [3] 1.5 km (6:50 / km)
shoes: Saucony Perigrine ISO

Kirstins KO Sprint semi

Saturday Mar 7, 2020 #

Running warm up/down 40:00 [3]
shoes: NVii Sprint

Orienteering (Malaga Sprint 1) 13:05 [3] 2.2 km (5:57 / km)
shoes: NVii Sprint

Very poor run, 6 errors in 9 controls, luckliy running in a weak M60 class so still in front by 7 seconds. One really big mistake loosing in excess of 1 minute.
My only good section was in the forest!!

Running warm up/down 1:10:00 [3]
shoes: NVii Sprint

Orienteering race (Knockout Sprint round 1) 5:05 [5] 1.15 km (4:25 / km)
shoes: NVii Sprint

Fast mass start, gaffles, butterflys, great fun.
On the water front with 2 levels, comfortable win to qualify.

Orienteering race (Knockout Sprint round 2) 6:59 [5] 0.8 km (8:44 / km)
shoes: NVii Sprint

Gardens and steep complicated hill side with lots of steps.
Again mass start with gaffles and butterflys.
Used fitness to make a break on first control up the hill then kept it controlled to qualify for the final.

Orienteering race (Knockout Sprint final) 4:02 [5] 0.7 km (5:46 / km)
shoes: NVii Sprint

Mass start ungaffled final in park. First few controls were mad with everyone running faster than they could read the intricate map. Hung back just off the front then made my move just before the run-through. Controlled the pace from the front after that to win by 4 seconds. (The pack just followed with nobody else doing much map reading)
Pleased to win this one as back running with the M55s.

Friday Mar 6, 2020 #

Running warm up/down 32:50 [3] 5.2 km (6:19 / km)
shoes: Saucony Perigrine ISO

Orienteering race (Forest Sprint, Malaga) 20:30 [4] 2.4 km (8:32 / km)
shoes: Saucony Perigrine ISO

Slippy (loose rock and dust), steep but interesting little area.
Tried to get into the map as main event tommorrow is partly in a similar area.

Orienteering (Model Map in the city) 6:52 [3] 1.0 km (6:52 / km)
shoes: Saucony Perigrine ISO

Wednesday Mar 4, 2020 #

Running warm up/down 20:19 [3] 3.6 km (5:39 / km)
shoes: Saucony Ride 10

Running tempo (LT Racecourse) 33:00 [4] 6.5 km (5:05 / km)
shoes: Saucony Ride 10

2 x 12.30 (4 mins), 2.85k
13.07( ), 13.02( )

Monday Mar 2, 2020 #

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

Kettles 30:00 [3]

Circuit Training (Weights) 35:00 [3]

Sunday Mar 1, 2020 #

Running (Recovery run) 58:00 [3] 7.5 km (7:44 / km)
shoes: Salomon Fellraiser

Easy recovery run with Eileen.
Paths along the Tweed, very slippy and had to scramble up banks to avoid flooded sections.

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