Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 970130

In the 30 days ending Nov 30, 2021:

activity	#	time	miles		km		+m
Running	21	18:30:57	105.65	(10:31)	170.03	(6:32)	4680
Strength and Conditioning	8	5:20:00
Running wu/cd	10	3:54:46	23.68	(9:55)	38.11	(6:10)	509
Orienteering training	1	2:35:30	10.72	(14:30)	17.25	(9:01)	416
Swimming	1	40:00
Total	30	31:01:13	140.05		225.39		5605

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Tuesday Nov 30, 2021 #

Running wu/cd 18:21 [3] 3.26 km (5:38 / km) +50m 5:14 / km
shoes: Inov8 XTalon 210 Jan21

Running 30:00 [3] 5.9 km (5:05 / km) +8m 5:03 / km
shoes: Inov8 XTalon 210 Jan21

EUOC KF intervals
3x 8:00 [2:00]
A bit slippy tonight in the rain, might need some shoes with a bit more structural integrity next week. Moving alright though.

Monday Nov 29, 2021 #

Running 33:37 [3] 5.59 km (6:01 / km) +27m 5:52 / km
shoes: Brooks Ghost Apr21

Meadows plod

Sunday Nov 28, 2021 #

Running 2:07:43 [3] 15.89 km (8:02 / km) +758m 6:29 / km
shoes: Inov8 XTalon 212 Sep21

Snowy Pentlands with Pippa and Alex
Caerketton, Allermuir, Capelaw, Harbour Hill(?), then down to the reservoirs, White Hill, back up to Capelaw because it came out of the cloud and we wanted to see the view, Allermuir and then down along the bottom. Such a lovely day to be out!

Saturday Nov 27, 2021 #

Running 1:34:50 [3] 12.36 km (7:40 / km) +723m 5:56 / km
shoes: Inov8 XTalon 212 Sep21

A lovely Pentlands loop with Iain, Zoe, Tessa and Andy. Caerketton, Allermuir, down the valley and then back up Castlelaw, then back to Hillend through the woods. Beautiful sunshine, not too windy, and even a tiny dusting of snow on the tops.

Friday Nov 26, 2021 #

Strength and Conditioning 40:00 [3]

DrongO circuits

Thursday Nov 25, 2021 #

Running wu/cd 21:33 [3] 3.28 km (6:34 / km) +45m 6:09 / km
shoes: Inov8 XTalon 210 Jan21

Running 38:01 [3] 4.59 km (8:17 / km) +279m 6:21 / km
shoes: Inov8 XTalon 210 Jan21

Carnethy Hills
A classic 6x 3:00 [3:00] on the crags
Didn’t have the mental energy to make it really hurt, so fairly steady, and still making it past the tree every time.

Wednesday Nov 24, 2021 #

1 PM

Strength and Conditioning 40:00 [3]

6 PM

Running 59:18 [3] 9.56 km (6:12 / km) +115m 5:51 / km
shoes: Inov8 XTalon LBlue July20

Easy plod round the seat and Duddingston golf course.

Tuesday Nov 23, 2021 #

Running wu/cd 25:28 [3] 4.35 km (5:51 / km) +50m 5:32 / km
shoes: Inov8 XTalon 210 Jan21

Running 32:00 [3] 6.38 km (5:01 / km) +8m 4:59 / km
shoes: Inov8 XTalon 210 Jan21

A lovely (if lonely) morning KF session
2x (6:00 [2:00], 4:00 [1:00], 2:00 [1:00])
Just ticking along, probably not as fast as it would have been with the group but nice and consistent.

Monday Nov 22, 2021 #

Running 32:49 [3] 5.56 km (5:54 / km) +33m 5:44 / km
shoes: Brooks Ghost Apr21

Easy meadows, feeling tired.

Sunday Nov 21, 2021 #

Running 1:31:32 [3] 15.32 km (5:58 / km) +237m 5:33 / km
shoes: Inov8 XTalon LBlue July20

Blackford, Braids and Mortonhall with Freya, Kora and Jack for the first half, then back through Inch Park while they continued with more Mortonhall loops.

Saturday Nov 20, 2021 #

Running wu/cd 27:01 [3] 3.99 km (6:46 / km) +64m 6:16 / km
shoes: Inov8 XTalon 212 Sep21

Running 36:11 [3] 7.79 km (4:39 / km) +117m 4:19 / km

Scottish student XC at Craigmillar castle
A pretty hilly course, but paced it reasonably, slowed down a little bit but not massively and still felt strong at the end. Definitely much better than last weekend.

Friday Nov 19, 2021 #

Strength and Conditioning 40:00 [3]

Thursday Nov 18, 2021 #

Running wu/cd 25:46 [3] 3.93 km (6:33 / km) +100m 5:49 / km
shoes: Inov8 XTalon 210 Jan21

Running 38:54 [3] 4.47 km (8:42 / km) +328m 6:22 / km
shoes: Inov8 XTalon 210 Jan21

Carnethy Hills
2,3,4,5,6 [~same as rep] on assorted variants of the tourist path/dry dam
Keeping it relatively chill today.

Wednesday Nov 17, 2021 #

1 PM

Strength and Conditioning 40:00 [3]

5 PM

Running 1:01:09 [3] 10.46 km (5:51 / km) +161m 5:26 / km
shoes: Inov8 XTalon 210 Jan21

Blackford with John

Tuesday Nov 16, 2021 #

Running wu/cd 27:14 [3] 4.28 km (6:22 / km) +48m 6:02 / km
shoes: Inov8 XTalon 210 Jan21

Running 30:02 [3] 5.83 km (5:09 / km) +11m 5:06 / km
shoes: Inov8 XTalon 210 Jan21

EUOC KF intervals
4x6:00 [2:00]
Didn’t feel that great before and going backwards a bit in the fourth rep so decided to call it a day there.

Monday Nov 15, 2021 #

Running 31:43 [3] 5.53 km (5:44 / km) +29m 5:35 / km
shoes: Brooks Ghost Apr21

Easy meadows

Sunday Nov 14, 2021 #

Orienteering training 2:35:30 [3] 17.25 km (9:01 / km) +416m 8:03 / km
shoes: Inov8 XTalon 212 Sep21

Tim Watkins at Hutton Roof
Running with Pippa for the first third in the horrible forest, then got ahead in the nice open fell section, orienteering pretty well up to this point. Anne overtook me again at the road crossing and I then proceeded to make a complete mess of the final third back in the horrible forest, lost 25 minutes to her in this section. Sort of lost motivation because the forest was spiky, thick and rocky and I wasn’t enjoying it, but probably also not used to having to navigate for this long.

Saturday Nov 13, 2021 #

Running wu/cd 9:44 [3] 1.79 km (5:26 / km) +17m 5:11 / km
shoes: Inov8 XTalon 212 Sep21

Running 58:28 [3] 7.87 km (7:26 / km) +436m 5:49 / km
shoes: Inov8 XTalon 212 Sep21

Dunnerdale Fell race
Felt pretty terrible on this, should have been able to push more on the uphills. Nice route in the sunshine though.

Friday Nov 12, 2021 #

Strength and Conditioning 40:00 [3]

Thursday Nov 11, 2021 #

Running wu/cd 29:11 [3] 4.93 km (5:55 / km) +45m 5:40 / km
shoes: Inov8 XTalon 210 Jan21

Running 31:45 [3] 5.61 km (5:40 / km) +61m 5:22 / km
shoes: Inov8 XTalon 210 Jan21

Carnethy Hills
3x 5:00 [1:30], 8x 0:20 [1:00]
Nice short session, 5 mins on the lower figure of 8 loop and 20s on the hills. Working reasonably well considering how tired I felt beforehand, made it back from Glasgow about 3 minutes before I needed to leave.

Wednesday Nov 10, 2021 #

Note

At COP26 in Glasgow all day today and most of tomorrow, just ran out of time.

Tuesday Nov 9, 2021 #

Running wu/cd 22:50 [3] 3.72 km (6:08 / km) +47m 5:46 / km
shoes: Inov8 XTalon 210 Jan21

Running 26:41 [3] 5.4 km (4:56 / km) +8m 4:54 / km
shoes: Inov8 XTalon 210 Jan21

EUOC KF intervals
2x 10:00 [2:00], ~2:00
Was just going to do 2 but finished at the far end of the field so figured I might as well do the 3rd rep back to the tree. Working reasonably well.

Monday Nov 8, 2021 #

9 AM

Strength and Conditioning 40:00 [3]

6 PM

Running 32:55 [3] 5.55 km (5:56 / km) +35m 5:45 / km
shoes: Inov8 XTalon LBlue July20

Monday meadows

Sunday Nov 7, 2021 #

Running 1:59:42 [3] 15.83 km (7:34 / km) +897m 5:54 / km
shoes: Inov8 XTalon 210 Jan21

AROS Pentlands run, nice and chilled, plus to/from the bus stop/car.

Friday Nov 5, 2021 #

Strength and Conditioning 40:00 [3]

Thursday Nov 4, 2021 #

Running wu/cd 27:38 [3] 4.58 km (6:02 / km) +43m 5:46 / km
shoes: Inov8 XTalon 210 Jan21

Running 40:48 [3] 4.11 km (9:56 / km) +409m 6:38 / km
shoes: Inov8 XTalon 210 Jan21

Carnethy Hill reps, on the front of Whinny Hill
3x (3:00 [~3:00 jog down], 3x 1:00 [0:15 walk up], [~3:00 jog down])
Legs felt pretty awful on the first few reps, but then warmed up a bit and able to push a bit more on the last couple.

Wednesday Nov 3, 2021 #

7 AM

Swimming 40:00 [3]

Chilled with Kora

4 PM

Strength and Conditioning 40:00 [3]

Running 1:02:49 [3] 10.43 km (6:01 / km)
shoes: Brooks Launch 6 Mar20

To the gym, then seat lap, meadows lap.

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