Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BillS

In the 31 days ending Jan 31, 2014:

activity	#	time	miles		km		+m
X Training	10	10:53:23
Orienteering	7	8:16:54	24.45	(20:20)	39.34	(12:38)	655
Walking	1	3:09:45	9.38	(20:14)	15.09	(12:34)	150
Running	4	2:11:14	10.07	(13:02)	16.2	(8:06)	410
Total	22	24:31:16	43.89		70.63		1215

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Friday Jan 31, 2014 #

X Training (Gym) 2:00:00 [3]

75 mins aerobic + 45 mins strength

Thursday Jan 30, 2014 #

4 PM

Running 15:06 [3] 2.16 km (7:00 / km) +18m 6:43 / km
ahr:113 max:132

Cammo - very short run as it was getting dark

Wednesday Jan 29, 2014 #

X Training (Circuits) 1:00:00 [3]

ESOC circuit training

Monday Jan 27, 2014 #

X Training (Gym) 1:05:00 [3]

Sluggish gym session

Sunday Jan 26, 2014 #

12 PM

Orienteering race 1:14:01 [4] 6.04 km (12:16 / km) +282m 9:56 / km

Race 3 of the EUOC Big Weekend. At a wet and windy Holyrood. Mixed format - started with a score section then went on to a normal course. Missed out a control when turning the map over, but I blame the map marking! Good map though.

Saturday Jan 25, 2014 #

1 PM

Orienteering race (urban) 52:38 [3] 5.57 km (9:27 / km) +50m 9:03 / km
ahr:101 max:138

Edinburgh City Race. Avoided the worst of the rain but slippery in places

Friday Jan 24, 2014 #

Orienteering race (night) 33:01 [3] 3.5 km (9:26 / km)

Night race around King's Buildings. Forgot to start my watch so distance estimated. Wet.

Wednesday Jan 22, 2014 #

11 AM

Running 29:19 [4] 5.04 km (5:49 / km) +14m 5:44 / km
ahr:139 max:166

5K on Silverknowes promenade

C • Testing out the parkrun rou... 3

7 PM

X Training (circuits) 53:23 [4]
ahr:95 max:162

ESOC Circuit Training

Tuesday Jan 21, 2014 #

X Training 1:00:00 [3]

Warm up on cycle, then step and wave gadgets, + some strength

Monday Jan 20, 2014 #

X Training (gym) 1:05:00 [3]

cycling easy/hard intervals, skating, running, weights

Sunday Jan 19, 2014 #

11 AM

Orienteering race 50:41 [4] 6.19 km (8:11 / km) +91m 7:38 / km
ahr:111 max:129

Urban race at Perth

Saturday Jan 18, 2014 #

X Training (gym) 1:10:00 [3]

Core strength, cycling & some weights

Friday Jan 17, 2014 #

11 AM

Orienteering 3:15:03 [2] 9.8 km (19:54 / km) +150m 18:29 / km

Checking that two forests still had trees standing for training - all ok. Forgot to turn off the watch while driving between the two, so a bit of adjustment applied.

Wednesday Jan 15, 2014 #

X Training 1:00:00 [3]

ESOC circuits

Monday Jan 13, 2014 #

X Training (Gym) 1:10:00 [3]

Core strength, free weights, cycling, hand cycling, arm & leg strength, followed by a relaxing sauna.

Sunday Jan 12, 2014 #

1 PM

Running 1:04:05 [4] 6.33 km (10:07 / km) +353m 7:55 / km
ahr:114 max:134

Run round above Salisbury Crags and over Arthurs Seat. Nice day, cold, ground frozen.

Thursday Jan 9, 2014 #

7 PM

Orienteering 40:57 [3] 2.7 km (15:10 / km) +10m 14:53 / km
ahr:102 max:120

ESOC night event at Mary Erskine School & Ravelston Woods. I forgot to start my watch at the beginning and was a bit confused.

Wednesday Jan 8, 2014 #

X Training (Gym) 30:00 [3]

Cycling - New machines in gym, so was cycling along pavements in San Francisco dodging pedestrians.

Monday Jan 6, 2014 #

4 PM

Running 22:44 [3] 2.66 km (8:32 / km) +25m 8:09 / km

V short run - had forgotten my o-shoes and ground was wet & slippery

Friday Jan 3, 2014 #

12 PM

Walking 3:09:45 [1] 15.09 km (12:34 / km) +150m 11:59 / km

Thursday Jan 2, 2014 #

10 AM

Orienteering race 50:33 [4] 5.55 km (9:06 / km) +72m 8:33 / km
ahr:105 max:146

ESOC Hair of the Dog at Cammo. Score course based on Cluedo - each control had a person, area or excuse which eliminated those words from the answer. Sadly, the only control I decided not to visit was the decider for my selection, so I had to run right across the map round the hill, across a ploughed field, to get there. Ran back by the road, probably the quicker route but over time by a few minutes. However, didn't matter as my start punch hadn't registered due to my superfast flashing SI (start official holding clear and start units)!

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