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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: runnermdj

In the 7 days ending Apr 14:

activity # timemileskm+m
  Walking4 9:35:00 21.31(26:59) 34.3(16:46) 2520
  Hill Running4 4:40:58 29.52(9:31) 47.51(5:55) 2280
  Orienteering2 1:35:04 9.28(10:15) 14.93(6:22) 500
  Trail Running3 59:39 7.64(7:48) 12.3(4:51) 70
  Road Running2 18:04 2.36(7:39) 3.8(4:45) 70
  Total14 17:08:45 70.11(14:40) 112.83(9:07) 5440

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Sunday Apr 14 #

10 AM

Trail Running 15:28 [2] 2.02 mi (7:39 / mi) +40m 7:13 / mi

Run to the start.
11 AM

Orienteering 1:16:34 [5] 6.88 mi (11:08 / mi) +450m 9:15 / mi

SOL - Falkland Estate - Brown
Decided to upgrade to Brown having seen the start lists and given the area. Steady enough round the first section in the woods. Only #5 (took track option!) didn't involve significant time loss to the proper Orienteers. Didn't really make mistakes, just don't have the terrain running ability and lose too much time reading the map. Loved the challenge of the long leg. Any middle option seemed convoluted and undulating. Plumped for lower hard track run option then steep climb. Only lost time when I noticed someone on a parallel track and spotted I could've saved climb that way (heading up Maspie Den) but was blocked by grot from cutting across so just carried on after losing half a minute or so faffing about. Splits suggest highest route maybe marginally faster. Rest of run was OK. Annoying missing out on scalping FG by only 6 seconds though entirely down to him being a muppet (as he'd put it!) for the close shave. Enjoyed the run, especially the open hill running. #8 to #9 one of my favourite legs on any course I've run. 7th/31
12 PM

Trail Running 2:38 [2] 0.38 mi (6:55 / mi)

Short warm down back to download.

Saturday Apr 13 #

5 PM

Road Running 10:58 [2] 1.45 mi (7:34 / mi) +50m 6:50 / mi

Warm up along the main road towards Glenrothes and up a farm track (climb) to Templelands and back. Did some extra jogging and strides (not recorded).
6 PM

Orienteering race 18:30 [5] 2.4 mi (7:43 / mi) +50m 7:14 / mi

Falkland Sprint O Race - MVet course 3.8k
Quite a fun course and very different from any other. Probably too many controls to suit me as tend not to flow so well, and less thinking time. Really chuffed to nail #1 as sussed quickly I had to go through gap to NE then it fell into place. Lost a bit of time at #2 since circle was so close, so had to stop to suss out where the centre was. Ok-ish until #8 when I crossed the two bridges coming out of #7 for some unknown reason. Could've been more aggressive on the easy running section though now paranoid about easy controls after recent mispunches! Worst error was at #19, checked #237 en-route, again wary of a mispunch. Just a confidence wobble. Over-shot #23 as read wrong control number, before running back to it. Over-shot lane coming back to #28 from #27, despite having just come that way (distracted by the Ward/Goddard train in pursuit!). An ok run in the end, at least no mispunches which was aim #1. 4th V40/31. 7th on course/56.

Road Running 7:06 [2] 0.91 mi (7:48 / mi) +20m 7:18 / mi

Warm down with Will to Falkland Estate car park and back.

Friday Apr 12 #

9 AM

Walking 2:10:00 [1] 5.22 mi (24:54 / mi) +860m 16:28 / mi

Walk with Tracey & Hanna from Stoneycroft up the valley to Sail Pass, then left to Scar Crags. Followed the ridge over Sail to Eel Crag, then down to Whiteless Pike via Wandope. Great weather again though breezy at times. Most enjoyable. Hanna on good form. H & T walked down to Buttermere and I got into running kit and bumbag for the run back to the car.
11 AM

Hill Running 1:05:00 [3] 5.87 mi (11:04 / mi) +610m 8:22 / mi

Descended from Whiteless Pike onto Whiteless Breast then on down to cross Sail Beck near Swinside Gill. Headed up Knott Rigg by the grassy path and along the ridge to Ard Crags. Didn't see anyone which was a surprise. Descended to the top of the pass then up the chossy trod to Sail Pass. Finished down the stoney Rigg Beck path to the car. Felt ok after the walk, though run was far enough. Last hill run of a great week.

Thursday Apr 11 #

9 AM

Walking 3:10:00 [1] 6.81 mi (27:54 / mi) +760m 20:43 / mi

Hill walk from Glenridding with Tracey, Hanna, Sharon, Millie, Isla & Jos. Headed up Mire Beck onto Birkhouse Moor, then across to Red Tarn and up Catstye Cam via the col. Weather was fantastic, blue skies and great views to Helvellyn. Virtually no wind on the top. Headed down the SE ridge and stopped at a snow patch for lunch and sledging. Descended via the main path down the valley back to Glenridding. Another great walk, very lucky with the weather this week, so good to make the most of it. Kids doing very well on the walks, full of energy.
3 PM

Trail Running 41:33 [2] 5.24 mi (7:56 / mi) +30m 7:47 / mi

Run along the railway and back, plus a big lap of Fitz Park. Legs pretty tired so easy flat run enough.

Wednesday Apr 10 #

9 AM

Hill Running 1:44:12 [3] 10.02 mi (10:24 / mi) +1000m 7:56 / mi

Ran from Threlkeld up Blencathra via Doddick ridge, down to Blencathra Centre, then over Latrigg via east ridge, and down and back to Keswick via the zig zags. Solid climb up the ridge. Baltic on the top with the ground frozen, but quite warm in the shelter lower down. Swift descent off Blease Fell though not hammering it. Round about 28mins from Blencathra summit to Latrigg summit. Favourable east wind. Sunny.
6 PM

Note

Watched Hanna run Todd Crags junior race (3rd U11)

Tuesday Apr 9 #

8 AM

Walking 45:00 [1] 1.78 mi (25:17 / mi) +170m 19:30 / mi

Walk up Grange Fell from Watendlath with H & T. Nice early easy Wainwright. Great sunny conditions and views. A tad boggy in places.
10 AM

Hill Running 54:21 [3] 6.64 mi (8:11 / mi) +300m 7:11 / mi

Run along the railway track and river path to the far end of Latrigg, then up to the summit via the east ridge, and descent via the zig zags. Fairly steady effort. Legs felt ok. Recorded a fast time up east ridge though following wind helped a lot!

Monday Apr 8 #

9 AM

Walking 3:30:00 [1] 7.5 mi (28:00 / mi) +730m 21:30 / mi

Walk from Hartsop with Tracey, Hanna, Sharon, Millie, Isla and Jos. Headed up Rest Dodd, Satura Crag, Brock Crags, Angletarn Crags, Boredale Hause and down to the valley back to Hartsop. Headed to the lower Wainwrights since High Street was in the clouds and windy. Great choice as was an excellent route, and stayed sunny the whole way round. A bit of running training with a heavy pack thrown in pursuing the weans across to Brock Crags.
3 PM

Hill Running 57:25 [3] 6.99 mi (8:13 / mi) +370m 7:03 / mi

Run from the house up Latrigg via the zig zags, down the east ridge, round to the car park, back up the grassy climb to the top and back via the zig zags. Legs felt ok, though tough just to get out the door after a hill walk. Legs felt great on the descent so let rip a bit. Managed a 5.20 mile on the way down, not bad as not quite flat out. Most fun. Bright but very windy on top.

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