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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: runnermdj

In the 7 days ending Jun 9:

activity # timemileskm+m
  Orienteering4 3:06:00 16.46(11:18) 26.49(7:01) 790
  Road Running6 2:16:19 17.92(7:36) 28.84(4:44) 230
  Conditioning1 54:00
  Trail Running1 38:37 4.68(8:15) 7.53(5:08) 60
  Total11 6:54:56 39.06 62.86 1080

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Sunday Jun 9 #

1 PM

Orienteering 1:03:05 [5] 4.68 mi (13:29 / mi) +400m 10:39 / mi
ahr:143

SOL - North Pentlands
Hmm, not quite as good as last year, and a recurring theme with the issues - gorse! Bad route choice to #1 where instinct said go up the path in the valley and cut up (correct) but changed mind to go for the crossing points. Bad move as terrain was slow and overshot the control above it which appeared to be lower relative to the thicket than the map indicated. Nailed #3 which could have been tricky. Had more or less worked out the strategy to #4, the very long leg, but was swithering over the initial section, and went against instinct again and went straighter. Queue gorse hell again trying to get to the path crossing. Things were much more enjoyable on the second half of the leg, and for a bit longer, though made suboptimal route choices to #5 (path then across - should have gone straighter) and #6 (went left - slower + unmapped gorse, instead of straight down then up - fast and clean). Nothing majorly disastrous though, but proceeded to make a major hash of #8. Bombed down the hill, got thrown right by the gorse, then totally misread the forest blocks and ended up way over to the right. At least a couple of minutes binned which proved costly as finished 6th (5th FVO), only 52 seconds behind Chad in 2nd. We all seemed to have had at least one issue along the way though. Enjoyed the nice bit on the hill at least!

Saturday Jun 8 #

9 AM

Road Running 9:49 [3] 1.29 mi (7:37 / mi)

Warm up plus strides/drills

Road Running intervals 4:09 [4] 1.29 mi (3:13 / mi)

Track session at Craigswood with Hanna ahead of her schools 800m this week - 3 x 400m with 2.30 & 3min recoveries. Times roughly 80, 85 & 83s. Lane 1 shut. Tough headwind in the finish straight. Was good to be back on the track, albeit Craigswood has seen better days. Grangemouth is so much better in comparison and it seems bonkers they'd ever consider closing it, but should be glad for whatever tracks are still open.

Road Running 8:17 [2] 1.02 mi (8:07 / mi)

Warm down
1 PM

Orienteering 30:35 [5] 3.38 mi (9:03 / mi) +120m 8:09 / mi
ahr:148

Interlopers Orienteering at Kinneil Woods - Light Green Course
Was a bit unmotivated beforehand given been doing lots of o-ing, plus SOL tomorrow, so wasn't intending on running hard. Started to really enjoy it pretty quickly once I got going and seemed to be spiking the earlier, trickier controls which helped a lot, then the following middle section was pretty easy, fast running. Passed Karen Parker towards the end, who kept me on my toes through the last few controls in the woods. Most fun. 2nd to Michael Bishenden. Perhaps legs may not be quite so fresh tomorrow!

Friday Jun 7 #

7 AM

Trail Running 38:37 [2] 4.68 mi (8:15 / mi) +60m 7:56 / mi
ahr:124

Avon, canal run

Thursday Jun 6 #

7 AM

Road Running 30:05 [2] 3.71 mi (8:06 / mi) +70m 7:40 / mi
ahr:122

Parkhead and back. nice, sunny, cool morning.
6 PM

Orienteering 49:00 [2] 3.84 mi (12:46 / mi) +120m 11:38 / mi
ahr:122

One final Beecraigs recce before submitting the maps for print.

Wednesday Jun 5 #

7 AM

Road Running 26:58 [2] 3.27 mi (8:15 / mi) +50m 7:52 / mi
ahr:119

Local loops including garlic path and loch end
5 PM

Orienteering race 43:20 [5] 4.56 mi (9:30 / mi) +150m 8:37 / mi
ahr:145

Dunblane WEE
Thought it was going to be another wet Wednesday WEE but the heavy shower before the start eased off and it dried up. Quite an interesting start bouncing around the woods, where my splits weren't great, before before heading off round the urban. Course was good for the area. Think the north route I took to #17 was slower, probably due to the extra climb compared to south route, and harder to spot the control behind the root stock from that approach, though it looks like a few folk opted for the dubious middle option(s) based on the splits. A rubbish line to #18 and confusion at #19 eked away a bit more time. Good for Hanna to get a win under the belt. Roll on next week... :-)

Road Running 4:39 [2] 0.53 mi (8:46 / mi) +10m 8:17 / mi
ahr:123

WU with Hanna. Wet

Tuesday Jun 4 #

6 AM

Road Running intervals 24:21 [4] 3.26 mi (7:28 / mi) +50m 7:08 / mi

Session with Hanna - 4 x 150m, 4 x 100m, 3 x short hill sprints
7 AM

Road Running 28:01 [2] 3.55 mi (7:54 / mi) +50m 7:34 / mi
ahr:124

Local loop up towards sports centre/canal

Monday Jun 3 #

Note
(rest day)

6 PM

Conditioning 54:00 [3]

FVO pilates & circuits

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