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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: runnermdj

In the 7 days ending Jan 14, 2018:

activity # timemileskm+m
  Road Running5 3:09:44 25.89(7:20) 41.67(4:33) 230
  Bike5 1:40:00 20.0(5:00) 32.18(3:06)
  Trail Running2 1:33:38 11.06(8:28) 17.8(5:16) 400
  Orienteering1 38:25 4.1(9:22) 6.6(5:49) 180
  Hill Running1 20:18 2.33(8:43) 3.75(5:25) 200
  Conditioning1 10:00
  Total12 7:32:05 63.38 102.0 1010

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MoTuWeThFrSaSu

Sunday Jan 14, 2018 #

Note
(rest day)

Left knee slightly grumbly so rest day. Most likely from tight quads from standing around a lot yesterday.
9 AM

Road Running 11:56 [1] 1.27 mi (9:24 / mi)

Helix Junior Parkrun with Hanna. Very breezy. Good run given conditions.

Saturday Jan 13, 2018 #

9 AM

Trail Running 1:22:43 [2] 9.62 mi (8:36 / mi) +400m 7:37 / mi
ahr:124 max:139

Run up to Beecraigs, Cockleroi, Guthries, Hill house and back. Took it as easy as possible. All the thinned areas are looking pretty messy and unappealing.

Friday Jan 12, 2018 #

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

12 PM

Road Running 17:53 [2] 2.52 mi (7:06 / mi) +10m 7:01 / mi

Run down to St Marks Park

Trail Running 10:55 [3] 1.44 mi (7:35 / mi)

6 laps of strides

Conditioning 10:00 [3]

2 sets of Oregon circuits (20secs on/off)

Road Running 20:33 [2] 2.64 mi (7:47 / mi) +50m 7:21 / mi

Run back to work

Thursday Jan 11, 2018 #

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

12 PM

Road Running 17:04 [2] 2.22 mi (7:41 / mi) +10m 7:35 / mi

Run across to AS

Hill Running 20:18 [3] 2.33 mi (8:43 / mi) +200m 6:53 / mi

Ran from the boulder up the bog, pipers, nether, down the tourist and back to the boulder. Kept it shorter and a bit easier after night o. Brisk descent down a very muddy tourist path. Out with Fraser, Paddy, Dave, Murray & Derek

Road Running 16:19 [2] 2.24 mi (7:17 / mi) +40m 6:54 / mi

Run back to work

Wednesday Jan 10, 2018 #

Event: FVO night event Muiravonside
 

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

6 PM

Orienteering race 38:25 [5] 4.1 mi (9:22 / mi) +180m 8:15 / mi
ahr:155 max:164

FVO Night Orienteering - Muiravonside - Long Course
First go at night o. Was planning on taking it pretty steady but that seemed to go out of the window in the mass start. Went low to #1 which I think was slower due to extra climb but easy nav. Someone very quick went the same way. Got to #1 near Fraser, Ben and Fanni, and was tooing and froing with them for a few controls. For the second half it was Fanni who was never far away. We went different routes and met up again a few times. I managed to get ahead at #15 by going longer round the path and popping into the knoll, and it was straightforward then to the finish though lost 10secs or so at last control looking for a cane! Really enjoyed it though knowing the area helped a great deal. Good fun.
C • Another night-O convert 4

Tuesday Jan 9, 2018 #

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

12 PM

Road Running 14:37 [2] 2.06 mi (7:06 / mi) +10m 6:59 / mi

Run from work down to Warriston

Road Running intervals 18:10 [4] 3.35 mi (5:25 / mi) +10m 5:22 / mi
ahr:142 max:158

Session round the Warriston triangle - 3 x 3, 2, 1min (1min recs). Started fairly hard and sustained fairly consistent effort. Paddy was tenacious as ever so we both helped each other keep the pace up. Good session.

Road Running 19:37 [3] 2.52 mi (7:47 / mi) +50m 7:20 / mi
ahr:132 max:145

Run back to work

Monday Jan 8, 2018 #

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

12 PM

Road Running 53:35 [2] 7.07 mi (7:35 / mi) +50m 7:25 / mi

Cycle path loop with the guys.

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