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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: runnermdj

In the 7 days ending Sep 10:

activity # timemileskm+m
  Road Running3 2:00:02 16.64(7:13) 26.78(4:29) 150
  Orienteering2 1:13:51 8.9(8:18) 14.32(5:09) 230
  Bike4 1:10:00 16.0(4:23) 25.75(2:43)
  Hill Running3 56:40 6.0(9:27) 9.66(5:52) 660
  Trail Running2 39:25 5.14(7:40) 8.27(4:46) 70
  Total13 5:59:58 52.68(6:50) 84.78(4:15) 1110

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Sunday Sep 10 #

10 AM

Orienteering race 44:23 [5] 5.85 mi (7:35 / mi) +130m 7:06 / mi

Scottish Urban O League - Dunblane - Brown course
First proper go at urban Orienteering. Didn't have the best of starts, maybe 10secs lost at #2 running into correct courtyard (long way round) but not spotting control that quickly. Scrappy coming out of #3 then emerged from the dark green at #4 to find some large trees but no control. Maybe lost a minute faffing about. Pretty clean until the pit #11 where I got distracted by someone else looking for it and dived in a bit early. Think it should probably be a bit further SW on the map but found it eventually. Banana-ed to #12. Went via railway bridge to #13 which I think was the best way. Overshot past #14, probably lost 15secs or so, but after a scrappy first half, was pretty clean for the rest of it which involved some good fast running sections. Overall enjoyed it though probably lost about 3mins or so, all in the circle, as felt route choices were ok. Splits will be interesting. Wet day! Wore racing flats which were good despite the mud.
Update - #11 removed so still 2nd but only 22secs down on Ray. #4 the only really bad miss looking at the splits - 90secs lost!
11 AM

Trail Running 3:15 [2] 0.42 mi (7:44 / mi) +10m 7:12 / mi

Warm down jog to hall

Saturday Sep 9 #

9 AM

Trail Running 36:10 [2] 4.72 mi (7:40 / mi) +60m 7:22 / mi

Easy run up the Avon, along the canal and back
2 PM

Orienteering race 29:28 [4] 3.05 mi (9:40 / mi) +100m 8:46 / mi

ESOC CAT - Covenanters Wood - Green course
Meant to take it steady before Dunblane tomorrow but ended up running a bit harder! Ok run, maybe lost best part of 1min trying to find #5 a tree hidden behind thickets which we visited 3 times, and wasn't clean into it any of the times! Maybe lost 30secs going a longer route than I needed to #12 but pretty steady navigation round the rest.

Friday Sep 8 #

Bike 20:00 [1] 4.0 mi (5:00 / mi)

Note
(rest day)

Thursday Sep 7 #

Bike 20:00 [1] 4.0 mi (5:00 / mi)

12 PM

Road Running 14:55 [2] 1.97 mi (7:34 / mi) +40m 7:07 / mi

Run across to AS

Hill Running 33:25 [4] 3.76 mi (8:53 / mi) +340m 6:56 / mi

Run from the boulder up the bog, pipers, nether, tourist descent, dasses then finish on the crags. Felt ok to start with and got progressively more tired. fairly steady on the climbs and only did tourist descent quite fast. Out with Paddy, Dave, Marco & Andy.

Road Running 14:24 [2] 1.85 mi (7:47 / mi) +40m 7:18 / mi

Had to drag myself back to work. Rain came on and p*ssed it down the whole way back. Maybe a rest tomorrow...

Wednesday Sep 6 #

6 PM

Hill Running 17:22 [3] 1.15 mi (15:06 / mi) +310m 8:13 / mi

Run up Caerketton to the start.
7 PM

Hill Running 5:53 [5] 1.09 mi (5:24 / mi) +10m 5:15 / mi

Caerketton Doonhiller - usual busy registration then dash up the hill warm up. Ran ok in the race. Can tell not quite as fast or commited as I once was. Wore Salomons which weren't ideal, should maybe invest in some mudclaws. Still tried hard though and at least still sub 6! First v40. Cool conditions with westerly wind.

Tuesday Sep 5 #

Bike 10:00 [1] 4.0 mi (2:30 / mi)

12 PM

Road Running 12:52 [2] 1.69 mi (7:37 / mi) +10m 7:29 / mi

Warm up to Warriston Triangle

Road Running intervals 21:07 [4] 3.65 mi (5:47 / mi) +10m 5:44 / mi

Reps round Warriston Triangle - 3 sets of 4min (1min), 3min (90secs)
Paces - 5.59, 5.43, 5.50, 5.42, 5.50, 5.35min/mile
Ran at a strong controlled pace with Cat, with Marco & Andy ahead. Felt ok, but never feel that speedy these days.

Road Running 10:39 [2] 1.41 mi (7:33 / mi) +10m 7:23 / mi

Warm down back to work

Monday Sep 4 #

Bike 20:00 [1] 4.0 mi (5:00 / mi)

12 PM

Road Running 46:05 [2] 6.07 mi (7:36 / mi) +40m 7:26 / mi

Cycle path loop with Marco, Paddy & Andy. Showery.

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