Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Reiver

In the 31 days ending Jul 31, 2020:

activity	#	time	miles		km		+m
Running	17	12:44:25	81.7	(9:21)	131.48	(5:49)	281
Orienteering	8	10:53:00	60.78	(10:45)	97.81	(6:41)
Biking	6	8:15:18	125.99	(3:56)	202.76	(2:27)	438
Core	13	3:41:00
Circuit Training	4	2:50:00
Total	28	38:23:43	268.46		432.05		719

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Friday Jul 31, 2020 #

Core 17:00 [3]

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

Orienteering (Sprint training ) 36:23 [4] 6.9 km (5:16 / km)
shoes: Saucony Ride ISO

Fine orienteering practice.

Orienteering race (Elgin MapRun) 38:25 [4] 7.5 km (5:07 / km)
shoes: Saucony Ride ISO

Have tried a few MapRun events with about a 50% success rate.
Tried MapRun G (watch only) this time but only registered 15/20 despite stopping and running around the control locations waiting for it to register.
Enjoyed the bit in the high street area.

Orienteering (Intricate Forest) 1:29:12 [3] 6.5 km (13:43 / km)
shoes: Saucony Perigrine ISO

Coaching and training.

Thursday Jul 30, 2020 #

Core 17:00 [3]

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

Orienteering (Sprint Training) 26:44 [4] 5.5 km (4:52 / km)
shoes: Saucony Ride ISO

Control flow and route choice

Orienteering race (Nairn MapRun ) 7:41 [5] 1.66 km (4:38 / km)
shoes: Saucony Ride ISO

One big error on a open grass section.
Wrong direction

Orienteering race (Inches Park MapRun ) 20:01 [4] 3.3 km (6:04 / km)
shoes: Saucony Perigrine ISO

A bit rough with waist high vegetation in places.

Wednesday Jul 29, 2020 #

Running warm up/down 42:33 [3] 6.57 km (6:29 / km)
shoes: Icebug Accelerites

Combined

Orienteering (Sprint training ) 19:29 [4] 3.8 km (5:08 / km)
shoes: Saucony Ride ISO

Course at pace

Orienteering (Forest training) 1:32:30 [4] 7.3 km (12:40 / km)
shoes: Icebug Accelerites

Contour interpretation in dunes

Biking (Road bike) 49:28 [3] 10.8 mi (4:35 / mi)

With Eileen

Running tempo (Road run) 41:47 [4] 10.0 km (4:11 / km)
shoes: Saucony Ride ISO

Progression run.
Wind behind helped

Tuesday Jul 28, 2020 #

Biking long (Road bike) 1:24:19 [3] 20.2 mi (4:10 / mi)

Bike run through Darnaway with Jed.

Monday Jul 27, 2020 #

Running long (Easy run) 1:09:35 [3] 11.4 km (6:06 / km)
shoes: Saucony Perigrine ISO

Core 17:00 [3]

Circuit Training (Weights) 20:00 [3]

Found a dumbbell so added a quick weights session

Sunday Jul 26, 2020 #

Orienteering (Forest training ) 1:09:03 [3] 4.8 km (14:23 / km)
shoes: Icebug Accelerites

Ran Roseisle from Car Park to Burghead via various controls.
Heaven, my favourite forest area.

Running warm up/down 11:09 [3] 1.65 km (6:45 / km)
shoes: Saucony Ride ISO

Orienteering (Sprint training ) 30:31 [5] 5.65 km (5:24 / km)
shoes: Saucony Ride ISO

2 sprint courses at pace.

Saturday Jul 25, 2020 #

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

Orienteering race (MapRun Longniddry) 28:45 [5] 6.6 km (4:21 / km)
shoes: Saucony Ride ISO

Orienteering race (MapRun Dunbar) 31:43 [4] 6.0 km (5:17 / km)
shoes: Saucony Ride ISO

Missed 5 and was most of the way to 6 before I realised, lost several minutes. MapRun packed in at 17 for some reason so no trace from there and no finish. (Time from watch)

Running long (Easy run) 1:10:00 [3] 11.8 km (5:56 / km)
shoes: Saucony Ride ISO

Up in Moray this week so out exploring (ran to the beach and back) with Eileen and Kirstin.

Friday Jul 24, 2020 #

Biking long (Bike to work ) 1:26:00 [3] 24.0 mi (3:35 / mi)

Core 17:00 [3]

Thursday Jul 23, 2020 #

Running warm up/down 20:06 [3] 3.6 km (5:35 / 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), 2.92k
12.37 (. ), 12.27 (. )

Wednesday Jul 22, 2020 #

Core 17:00 [3]

Tuesday Jul 21, 2020 #

Running warm up/down 23:00 [3] 3.7 km (6:13 / km)
shoes: Saucony Ride ISO

Running hills (Long Hills) 33:30 [5] 6.1 km (5:30 / km) +150m 4:53 / km
shoes: Saucony Ride ISO

3 x 1k & 50m
4.53, 4.50, 4.45

Monday Jul 20, 2020 #

Circuit Training (Gym at home) 50:00 [3]

Core 17:00 [3]

Saturday Jul 18, 2020 #

Orienteering race (Musselburgh MapRun) 33:07 [4] 7.0 km (4:44 / km)
shoes: Saucony Ride 10

App wouldn’t work on my watch so just ran the course.
Placement of the number for 3 needs amended as it covers a fenced route,

Orienteering race (North Berwick MapRun) 27:36 [4] 6.6 km (4:11 / km)
shoes: Saucony Ride 10

Didn’t use the watch for this one but had to carry my phone.
I don’t like running with a phone so will have to get MapRunG sorted out.
Good fun course.

Running hills (North Berwick Law) 35:50 [3] 4.0 km (8:58 / km) +131m 7:42 / km
shoes: Saucony Ride 10

A wee run up The Law with Eileen, between ice cream and a fish supper.
Good day,

Friday Jul 17, 2020 #

Running warm up/down 19:45 [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) 2.93k
12.13 (. ), 11.55 (. )
HRM playing up so ran too fast. (Not a LT run)

Wednesday Jul 15, 2020 #

Core 17:00 [3]

Tuesday Jul 14, 2020 #

Running (Easy run) 15:30 [3] 2.5 km (6:12 / km)
shoes: Saucony Ride 10

Very easy run back home after dropping car off.

Note

Sore throat and sniffy going to take it easy this week.

Monday Jul 13, 2020 #

Circuit Training (Gym at home) 50:00 [3]

Core 17:00 [3]

Sunday Jul 12, 2020 #

Running warm up/down 31:55 [3] 5.0 km (6:23 / km)
shoes: Saucony Ride 10

Orienteering (Sprint Training) 35:15 [4] 6.75 km (5:13 / km)
shoes: Saucony Ride 10

Saturday Jul 11, 2020 #

Running warm up/down 30:32 [3] 5.6 km (5:27 / km)
shoes: Saucony Ride ISO

Running race (SA Relays Virtual 5K) 19:36 [5] 5.0 km (3:55 / km)
shoes: Saucony Ride ISO

12 seconds down on the last one but conditions not as good.
Still had to run further than the girls who ran the same course (Thanks Garmin!)

Friday Jul 10, 2020 #

Running warm up/down 19:23 [3] 3.4 km (5:42 / km)
shoes: Saucony Ride 10

Running race (5K tt) 20:10 [5] 5.0 km (4:02 / km)
shoes: Saucony Ride 10

Tried a new course but it had a couple of sharp bends and inclines.
Time still slow for how I am running.

Core 17:00 [3]

Thursday Jul 9, 2020 #

Biking long (To work & back) 1:24:13 [3] 24.0 mi (3:31 / mi)

To work: 39.27
Home: 44.46

Wednesday Jul 8, 2020 #

Core 17:00 [3]

Running warm up/down 11:00 [3] 2.0 km (5:30 / km)
shoes: Saucony Perigrine ISO

Running (Off road Lanton) 50:00 [4] 5.5 km (9:05 / km)
shoes: Saucony Perigrine ISO

Collecting in tapes from a previous course.
Tough with undergrowth and brashings in places but surprisingly nice in others.

Monday Jul 6, 2020 #

Circuit Training (Gym at home) 50:00 [3]

Core 17:00 [3]

Sunday Jul 5, 2020 #

Running warm up/down 11:24 [3] 1.8 km (6:20 / km)
shoes: Saucony Perigrine ISO

Orienteering (Sprint training) 15:57 [3] 3.2 km (4:59 / km)
shoes: Saucony Ride ISO

First time running in a scheme since March (Jedburgh doesn't really have anything suitable).
No issues with public but orienteering rusty!

Running intervals (1k intervals) 24:16 [5] 5.0 km (4:51 / km)
shoes: Saucony Perigrine ISO

5 x 1k (1.15)
3.51, 351, 3.46, 3.52, 3.56
Off road with some hills. (Kelso Parkrun route)

Orienteering (Bowmont Maprun 2) 43:00 [4] 8.5 km (5:04 / km)
shoes: Saucony Perigrine ISO

Checking urban style Maprun course in forest. (Artificial blocks and no running off the paths).
Got wet, map disintegrated, glasses steamed up, phone was too wet to open to look at the map. Lots of issues I'd forgotten about to manage.
Finished in the sunshine.

Orienteering (Direction & Orientation) 7:38 [3] 0.25 km (30:32 / km)
shoes: Saucony Perigrine 7

Saturday Jul 4, 2020 #

Biking (Mountain bike (road)) 1:45:00 [3] 37.0 km (2:50 / km) +438m 2:41 / km

Easy bike ride with the girls, with cafe stop.

Friday Jul 3, 2020 #

Running warm up/down 19:24 [3] 3.65 km (5:19 / km)
shoes: Saucony Ride 10

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

2 x 12.30 (4mins), 2.92k
12.38 (. ), 12.19 (. )

Core 17:00 [3]

Thursday Jul 2, 2020 #

Biking long (Bike to work) 1:26:18 [3] 24.0 mi (3:36 / mi)

To work: 42.00
Home: 44.18.

Wednesday Jul 1, 2020 #

Core 17:00 [3]

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