Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Reiver

In the 31 days ending Aug 31, 2021:

activity	#	time	miles		km		+m
Biking	6	13:12:32	201.72	(3:56)	324.64	(2:26)	1000
Orienteering	12	8:48:21	40.98	(12:54)	65.95	(8:01)	779
Running	8	4:09:44	23.52	(10:37)	37.86	(6:36)	953
Core	12	3:45:00
Hill Walk	1	2:30:00	6.84	(21:57)	11.0	(13:38)	300
Yoga	6	1:55:00
Circuit Training	3	1:45:00
Total	28	36:05:37	273.06		439.44		3032

4:02

0:00

» now

Monday Aug 30, 2021 #

Core 20:00 [3]

Circuit Training 30:00 [3]

Partial session, no leg work.

Yoga 40:00 [3]

Lots of stretching

Note

“The Heb” cancelled after Caledonian Macbraynes cancelled the Uist ferries from this weekend. A big disappointment as this was my main target for 2021.

Sunday Aug 29, 2021 #

Biking long (Tour de Forth) 4:02:00 [4] 110.0 km (2:12 / km) +1000m 2:06 / km

Tour de Forth sportive with Jed.

Saturday Aug 28, 2021 #

Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi)
shoes: NVii Forest 2

Orienteering race 28:30 [4] 4.87 km (5:51 / km)
shoes: NVii Forest 2

Barns Ness (dunes), steady run with no real errors.

Friday Aug 27, 2021 #

Biking long (Road bike) 1:22:37 [3] 24.0 mi (3:27 / mi)

To work: 41.58
Home: 40.39
NE wind.

Core 20:00 [3]

Wednesday Aug 25, 2021 #

Running hills (Eildon Hill Race Route) 55:52 [4] 7.1 km (7:52 / km) +450m 5:59 / km
shoes: Saucony Perigrine ISO

Steady up the 3 hills then easy for the final 3k with Eileen.
Perfect conditions for running.

Tuesday Aug 24, 2021 #

Circuit Training (Weights) 50:00 [3]

Yoga 15:00 [3]

Monday Aug 23, 2021 #

Biking long (Road bike with Eileen) 1:35:00 [3] 36.0 km (2:38 / km)

Yetholm to Cornhill and back as a recovery for the legs.

Core 20:00 [3]

Sunday Aug 22, 2021 #

Running warm up/down 40:00 [3] 6.0 km (6:40 / km)
shoes: NVii Sprint

Orienteering race (British Sprint Heats) 14:18 [4] 2.92 km (4:54 / km)
shoes: NVii Sprint

Was confident of qualifying running at 3/4 pace as expected a tricky area.
This worked as qualified easily finishing 2nd in my heat to John Embery.

Orienteering race (British Sprint Final) 13:12 [4] 2.65 km (4:59 / km)
shoes: NVii Sprint

Decided to go out at the same pace as in the heat and hope others pushed too hard and made errors.Felt the hamstring a bit 4 controls from the finish so eased back. Delighted to finish 2nd well behind Tim Tett but ahead of John who made an error.
This is the first time I have ran at any pace since April so didn't expect to be anywhere near the podium. (Intricate courses where nobody could run fast helped)
Big thanks to physio Rory Monks who got me there (worth the pain of lying on a hockey ball twice a day for the past week).
There's more to come once I get fit again.

Saturday Aug 21, 2021 #

Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: Saucony Kinvara TR2

Orienteering race (British Sprint Relays) 13:10 [4] 2.65 km (4:58 / km)
shoes: Saucony Kinvara TR2

Skelmersdale: Ran last leg for RR Superveteran team, also a test to see if I was anywhere near on the pace for Sprints tomorrow. Pace was good but no chance of getting near the podium so eased back on the easy bit after the spectator control to save the legs for the sprint.
Great little area.

Yoga 15:00 [3]

Friday Aug 20, 2021 #

Orienteering (Sprint Training) 22:30 [3] 3.3 km (6:49 / km)
shoes: Saucony Perigrine ISO

A warm up on an intricate bit of map thatr was new to me.
Good preparation

Core 20:00 [3]

Thursday Aug 19, 2021 #

Core 20:00 [3]

Wednesday Aug 18, 2021 #

Running warm up/down 10:00 [3] 1.5 mi (6:40 / mi)
shoes: Saucony Ride ISO

Orienteering race (Longniddry Sprinterlope) 22:06 [4] 4.75 km (4:39 / km)
shoes: Saucony Ride ISO

Short Course: Went out at pace for 15 mins then eased back for the remainder. Confident of managing one race at pace this weekend.
Interesting well planned course - significant route choice on almost every leg.
(Extra controls on long course looked good too)

Yoga 15:00 [3]

Monday Aug 16, 2021 #

Core 20:00 [3]

Circuit Training (Kettles) 25:00 [3]

Sunday Aug 15, 2021 #

Running hills (Eildons ) 59:20 [4] 7.12 km (8:20 / km) +453m 6:19 / km
shoes: Saucony Perigrine ISO

New hill race route with Jed at an easy pace.

Running warm up/down 10:40 [3] 1.77 mi (6:02 / mi)
shoes: Saucony Perigrine ISO

Jog back to the start by road.

Saturday Aug 14, 2021 #

Core 17:00 [3]

Orienteering (Sprint) 11:24 [3] 2.2 km (5:11 / km)
shoes: Saucony Ride ISO

Technical and physical warm up.

Orienteering (Sprint training ) 12:11 [4] 2.68 km (4:33 / km)
shoes: Saucony Ride ISO

Sprint course at pace as a trial for British Championship.
Looking like I will be able to get at least one sprint at race pace.

Friday Aug 13, 2021 #

Yoga 15:00 [3]

Biking long (Road bike X tyres) 1:31:39 [3] 12.0 mi (7:38 / mi)

To work: 40.06
Home: 51.33
20+ mph headwind coming back.
Good preparation for the hebredies

Thursday Aug 12, 2021 #

Core 17:00 [3]

Wednesday Aug 11, 2021 #

Running warm up/down 20:18 [3] 3.6 km (5:38 / km)
shoes: Saucony Ride ISO

Running tempo (LT Racecourse ) 13:23 [4] 3.0 km (4:28 / km)
shoes: Saucony Ride ISO

Half my normal session but first proper training since April.
No issues so progress.
Need to build back up slowly!

Tuesday Aug 10, 2021 #

Core 17:00 [3]

Monday Aug 9, 2021 #

Yoga 15:00 [3]

Saturday Aug 7, 2021 #

Orienteering (Sprint training) 21:24 [3] 3.7 km (5:47 / km)
shoes: Saucony Ride ISO

Lost it once and missed the best route (across a field) on another otherwise quite slick. Still only 3/4 pace.

Biking long (Road bike) 1:36:16 [3] 24.0 mi (4:01 / mi)

Ralia to Spey Dam via Glentruim then up the valley a couple of times. The 2nd with Eileen to Garva Bridge. Lovely quiet roads.

Friday Aug 6, 2021 #

Orienteering race (Creag Dhubh) 1:25:47 [4] 7.0 km (12:15 / km) +313m 10:01 / km
shoes: VJ Integrator

Didn’t cope well with this, I can’t see the vegetation changes so not much to navigate by in areas like this. Didn’t come far enough down the hill at 3 (no vegetation issues here!)loosing 7 mins. Crossed the hill race path without noticing on my way to 8, tried to make a trod fit and by that time had no idea where I was. Had to go to the start to relocate. (10 mins lost). Lost another 2 mins on the next one when I started navigating back up the hill to 1 instead of 9.
Not my finest hour!
Achieved my target of getting round 3 days without hamstring issues though.

Orienteering (Control collecting) 30:00 [3] 1.5 km (20:00 / km) +55m 16:54 / km
shoes: VJ Integrator

Collected the controls in from a nice area that actually had contour features.
Enjoyed this more than the course.

Thursday Aug 5, 2021 #

Core 17:00 [3]

Orienteering (Sprint training ) 36:20 [4] 6.4 km (5:41 / km)
shoes: Saucony Ride ISO

2 tricky sprint courses, a few errors in the first one but 2nd better.
Running at 3/4 pace.

Orienteering (Forest training) 56:00 [3] 4.0 km (14:00 / km)
shoes: NVii Forest 2

Practicing navigating in vague terrain.

Wednesday Aug 4, 2021 #

Biking long (Road bike) 3:05:00 [3] 51.0 mi (3:38 / mi)

Kingussie to Nethy Bridge and back with Kirstin.

Tuesday Aug 3, 2021 #

Orienteering (Moor of Alvie) 45:42 [3] 5.0 km (9:08 / km)
shoes: VJ Integrator

MapRun course.
Lovely bit of forest and good course.
Didn’t even have to wait long for controls to record (when I was in the correct place).

Hill Walk (Chalamain gap) 2:30:00 [3] 11.0 km (13:38 / km) +300m 12:00 / km
shoes: Saucony Perigrine ISO

Ski road to the Lairg Ghru via Chalamain gap with Eileen & Kirstin.

Running hills (Creag a Chalmain) 5:11 [4] 0.36 km (14:24 / km) +50m 8:30 / km
shoes: Saucony Perigrine ISO

From the gap to the top of the hill.

Core 17:00 [3]

Monday Aug 2, 2021 #

Orienteering race (Inverlochy) 39:52 [4] 4.2 km (9:30 / km) +115m 8:21 / km
shoes: VJ Integrator

Day 2, Scottish 6/3 days.
2nd out in the bracken so reasonably happy with my result in the circumstances. Over head high in places and got stuck twice between 5 & 6.
No major errors just a bit hesitant on a couple of controls.

Sunday Aug 1, 2021 #

Orienteering race (Ardchattan ) 1:15:55 [4] 8.13 km (9:20 / km) +296m 7:54 / km
shoes: NVii Forest 2

Day 1 of Scottish 6/3 days. Nice relatively runable open area which should have suited me (even not going at full speed).
Lost it at control 4 and couldn’t relocate loosing in excess of 12 mins, backed off and just plodded round after this to save hamstring. (Still made a couple of errors even going slow - out of practice)

« Earlier | Later »