Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: runnermdj

In the 7 days ending May 19, 2018:

activity	#	time	miles		km		+m
Road Running	4	2:55:16	23.58	(7:26)	37.95	(4:37)	180
Bike	5	1:40:00	20.0	(5:00)	32.18	(3:06)
Orienteering	1	1:18:59	7.2	(10:58)	11.59	(6:49)	400
Trail Running	2	1:18:52	9.37	(8:25)	15.08	(5:14)	350
Hill Running	1	30:19	3.3	(9:11)	5.31	(5:42)	320
Total	12	7:43:26	63.45	(7:18)	102.11	(4:32)	1250

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Saturday May 19, 2018 #

Event: British Orienteering Championships (UKOL) / Relay Championships

12 PM

Trail Running 11:34 [2] 1.3 mi (8:54 / mi) +50m 7:57 / mi

Run to the start. Not chuffed having to walk past the ponies. They didn't look like they would've minded!

1 PM

Orienteering race 1:18:59 [5] 7.2 mi (10:58 / mi) +400m 9:21 / mi

British orienteering champs - Balmoral - M45
Not a great start to #1. Took a fast longer path option and wasn't far from the control in under 5mins but must've misjudged the end of the track and hit a Marsh to the west of the control so looked for the control in the wrong area. 6mins binned! Fairly steady next few then a loss of concentration at #5 saw me navigate to #7 (#6 looked very like #5 on the map but no excuse). Binned another heap of time as obviously missed #7 so had to relocate to get it. Hadn't realised I'd missed a control so ploughed on oblivious. Was actually fairly solid from #7 to the finish, maybe just the odd half minute, so was frustrating I made such a hash of the first half. Finding out I'd missed a control was gutting. Time wouldve been OK despite two big errors. Only lost about 2mins to the leader from #7 onwards. Another lost opportunity at Balmoral.

C • Photos 2

Friday May 18, 2018 #

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

12 PM

Road Running 27:51 [2] 3.75 mi (7:26 / mi) +30m 7:15 / mi

Easy run to Balgreen and back.

Thursday May 17, 2018 #

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

12 PM

Road Running 16:30 [2] 2.23 mi (7:24 / mi) +10m 7:18 / mi

Run down to AS

Hill Running 30:19 [4] 3.3 mi (9:11 / mi) +320m 7:04 / mi

Run from the boulder up Queens Drive to Hyman's Knoll climb, Whinny Hill, Nether, Pipers descent and Crags to finish. Felt a bit better than last week but tried not to push too hard ahead of the weekend. Very nice weather & dry hill.

Road Running 17:34 [2] 2.31 mi (7:36 / mi) +40m 7:13 / mi

Run back to work

Wednesday May 16, 2018 #

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

Note
(rest day)

Tuesday May 15, 2018 #

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

12 PM

Road Running 15:05 [2] 2.08 mi (7:15 / mi) +10m 7:09 / mi

Run down to Warriston Triangle

Road Running intervals 29:33 [4] 4.46 mi (6:38 / mi) +10m 6:35 / mi

Session round Warriston Triangle - 6min (90sec jog), 8 x 1min (1min jog), 6min. Really enjoyed the session, especially how it's split into three parts. Kept pace with Cat throughout. Felt ok. Paces on the 6mins reps - 5.49 & 5.47. 1min reps were generally in the 5.20s.

Road Running 19:18 [2] 2.42 mi (7:58 / mi) +40m 7:35 / mi

Run back to work

Monday May 14, 2018 #

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

12 PM

Road Running 49:25 [2] 6.33 mi (7:48 / mi) +40m 7:39 / mi

WoL/canal loop with Kevin & Marco.

Sunday May 13, 2018 #

1 PM

Trail Running 1:07:18 [3] 8.07 mi (8:20 / mi) +300m 7:29 / mi

Run in Beecraigs from the visitors centre to Cockleroi, Witchcraig, Guthries, Loch and a Hill House loop. OK run, not too sprightly. Nice sunny afternoon and not too hot.

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