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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Reiver

In the 31 days ending Mar 31, 2022:

activity # timemileskm+m
  Running12 8:19:30 44.89(11:08) 72.25(6:55) 600
  Orienteering12 7:45:07 42.45(10:57) 68.31(6:49) 922
  Circuit Training6 4:30:00
  Core6 2:00:00
  Biking1 1:30:04 24.0(3:45) 38.62(2:20)
  Yoga2 30:00
  Total27 24:34:41 111.34 179.18 1522

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Thursday Mar 31, 2022 #

Running warm up/down 14:33 [3] 2.5 km (5:49 / km)
shoes: Saucony Ride ISO

Running (Bridges) 12:57 [4] 2.75 km (4:43 / km)
shoes: Saucony Ride ISO

Fartlek between the lampposts.
A stretch of the legs before travelling tomorrow.

Wednesday Mar 30, 2022 #

Core 20:00 [3]

Tuesday Mar 29, 2022 #

Running warm up/down 21:24 [3] 3.0 km (7:08 / km)
shoes: Saucony Ride ISO2

Running intervals (Croft Park) 20:00 [4] 3.5 km (5:43 / km)
shoes: Saucony Ride ISO2

20 x 30s (30s)

Monday Mar 28, 2022 #

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

Sunday Mar 27, 2022 #

Running hills (Hill walk/run) 2:18:33 [3] 14.15 km (9:47 / km) +600m 8:05 / km
shoes: Saucony Perigrine

The Cheviot from Cocklawburnfoot with Eileen.
Great day, didn’t see anyone until the summit plateau.

Saturday Mar 26, 2022 #

Running warm up/down 40:00 [3] 5.0 km (8:00 / km)
shoes: VJ Integrator

Orienteering race (British Long) 1:24:12 [4] 10.05 km (8:23 / km) +270m 7:23 / km
shoes: VJ Integrator

Tried to go steady but failed miserably!
Lost my place on a path going to 2, extra path and didn’t understand the vegetation so went in too early loosing 4 minutes. Should have stopped and sorted it out. A couple of misses loosing odd minutes but pretty steady until the long leg back across. Got a good route and ran hard, up a re-entrant and left up a gully to the control at the end.
Again the vegetation wasn’t what I expected so convinced myself I hadn’t turned up the gully and went for a wander for another 4 mins.
Came back and the control was at the top of the gulley. (Oxygen debt?)
Clean and quickest over the last 6 legs.
Pace good enough for a medal if I can sort out the mental side.

Thursday Mar 24, 2022 #

Core 20:00 [3]

Yoga 15:00 [1]

Wednesday Mar 23, 2022 #

Biking (Bike to work) 1:30:04 [3] 24.0 mi (3:45 / mi)

Winter road bike.
Down 42.04
Home 48.00

Tuesday Mar 22, 2022 #

Running warm up/down 20:26 [3] 3.6 km (5:41 / km)
shoes: Saucony Ride ISO2

Running tempo (LT Racecourse ) 33:00 [4] 6.5 km (5:05 / km)
shoes: Saucony Ride ISO2

2x 3k @ LT
12.53, 13.06

Core 20:00 [3]

Monday Mar 21, 2022 #

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

Sunday Mar 20, 2022 #

Running warm up/down 45:00 [3] 6.5 km (6:55 / km)
shoes: NVii Forest 2

Orienteering race (Sprint Scotland 3 + Sc Cp) 17:00 [5] 2.85 km (5:58 / km)
shoes: NVii Forest 2

50% forest sprint which shouldn't have suited me so decided to go steady until out into the houses which apart from not seeing 1 on the map and running towards 2 before doubling back went well. Increased the pace and made a 45s error when the red line covered a fence on what I thought was a through route. Followed this up with a 90s error on almost the same leg coming back when I tried to run from 8 to 10 then couldn't work out where I was.
9th MSV, 2.07 down (Dropping to 2nd MSV Sprint Scotland)
3rd M60, 49s down (3rd in Scottish Sprint Championship)

Note

Too many errors in recent events, time to calm down and get some results rather than trying win every leg.

Saturday Mar 19, 2022 #

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

Combined warm up and down for 2 Sprints

Orienteering warm up/down (Short warm up course) 8:53 [3] 1.25 km (7:06 / km)
shoes: Saucony Ride ISO

Orienteering race (Sprint Scotland 1) 16:28 [5] 3.2 km (5:09 / km)
shoes: NVii Sprint

Wobbled at the 1st control then went too safe loosing 20s on a route choice early on, settled down after that.
2nd MSV, 15s down on Andrew Campbell.

Orienteering race (Sprint Scotland 2) 14:34 [5] 2.82 km (5:10 / km)
shoes: NVii Sprint

Really tricky area, lots of buildings all the same shape for majority of it.
Nailed this one, my best run for a long time.
1st MSV by 56 s.
Comfortable lead for Sunday.

Friday Mar 18, 2022 #

Orienteering (Easy run with map) 19:24 [3] 3.0 km (6:28 / km)
shoes: Saucony Ride ISO2

Practising taking information from the map on the run.

Thursday Mar 17, 2022 #

Orienteering (Sprint Training ) 29:55 [4] 5.75 km (5:12 / km) +55m 4:58 / km
shoes: Saucony Perigrine

Pre-running the course for next weekend’s event in Lauder.
Practicing reading the control descriptions (as I have got out of the habit of doing this).
Nice varied course with lots of route choices.

Yoga 15:00 [2]

Tuesday Mar 15, 2022 #

Running warm up/down 13:30 [3] 2.2 km (6:08 / km)
shoes: Saucony Ride ISO2

Orienteering (Sprint Training) 17:33 [3] 3.0 km (5:51 / km)
shoes: Saucony Ride ISO2

A little test that my back would let me run. (Ok at this pace)
Practising starts and intricate orienteering in a housing estate.

Monday Mar 14, 2022 #

Circuit Training (Weights) 30:00 [3]

Tried doing this in the morning but obviously wasn’t ready for it as hurt my back while working with the barbells.
Aborted session, hopefully can still run ok.

Sunday Mar 13, 2022 #

Core 20:00 [3]

Saturday Mar 12, 2022 #

Running warm up/down 23:10 [3] 3.3 km (7:01 / km)
shoes: VJ Integrator

Orienteering race (Callander Crags) 1:12:36 [4] 7.3 km (9:57 / km) +250m 8:29 / km
shoes: VJ Integrator

Ran up to Blue as it was Compass Sport Cup, unfortunately this resulted in a 1:10000 map that I couldn’t read in the rain. Ran with normal glasses which had worked ok at Gullane in the rain. (Better ventilation and less steaming up)
Should have had a cap on as rain on the lenses was a bigger problem than steaming up. Tough day, just plodded round as best as I could. Very wet and slippy and not very runable. 14th place.
Not sure why over 40 women got 1:7500 but over 50 men got 1:10000.

Friday Mar 11, 2022 #

Circuit Training (Foot exercises ) 1:00:00 [1]

Wednesday Mar 9, 2022 #

Running warm up/down 17:54 [3] 3.0 km (5:58 / km)
shoes: Saucony Perigrine

Running intervals (20 x 30s) 20:00 [4] 3.5 km (5:43 / km)
shoes: Saucony Perigrine

20 x 30s (30s)
First quicker session, felt ok

Orienteering race (Eildons Night) 32:24 [4] 3.33 km (9:44 / km) +160m 7:51 / km
shoes: VJ Integrator

Good little test.
Physically tough for first half.
Went straight for practice but would have been quicker round the paths.

Tuesday Mar 8, 2022 #

Circuit Training 1:00:00 [3]

Monday Mar 7, 2022 #

Orienteering (Urban) 33:09 [4] 7.0 km (4:44 / km)
shoes: Saucony Ride ISO2

Nice day so had a run around the Peebles Urban course that I missed.
Good map and course.

Sunday Mar 6, 2022 #

Running warm up/down 19:03 [3] 3.75 km (5:05 / km)
shoes: VJ Integrator

Orienteering race (British Middle Chp) 46:58 [4] 6.5 km (7:14 / km) +112m 6:39 / km
shoes: VJ Integrator

Rushmere Country Park:
Not my strength but made a real mess of this one.
Picky orienteering but going along ok then decided to open up on an easy path route, took a slight cut to save a few seconds and didn't check compass on rejoining the path.
90 degree error down wrong path and couldn't sort it out.
8 minutes lost.
Finished 19th. (Top 5 without major error)

Saturday Mar 5, 2022 #

Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: Saucony Ride ISO2

Orienteering race (Dumbarton SOUL) 30:11 [5] 6.65 km (4:32 / km)
shoes: Saucony Ride ISO2

A couple of map reading errors (not reading the description at 2 and failing to see a way through at 10) but flowed well. Pleased to finish clear of the M55s

Orienteering (Sprint Training) 9:16 [3] 1.0 mi (9:16 / mi)
shoes: Saucony Ride ISO

A quick stretch of the legs on the way south.
Clean until Jed caught me then distracted.

Friday Mar 4, 2022 #

Core 20:00 [3]

Thursday Mar 3, 2022 #

Circuit Training (Foot exercises) 20:00 [1]

Wednesday Mar 2, 2022 #

Orienteering (Smailholm) 32:34 [4] 4.0 km (8:09 / km) +75m 7:27 / km
shoes: Saucony Perigrine

Easy run round just keeping my eye in, nice little area.

Core 20:00 [3]

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