Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jed

In the 7 days ending May 23, 2021:

activity	#	time	miles		km		+m
Running	7	7:33:08	47.62	(9:31)	76.64	(5:55)	711
Strength and Conditioning	3	1:47:30
Orienteering	4	1:25:01	10.2	(8:20)	16.41	(5:11)	312
Yoga	2	50:00
Total	7	11:35:39	57.82		93.05		1023
[1-5]	7	10:45:39

2:39

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Sunday May 23, 2021 #

Running warm up/down 28:20 [3] 4.21 km (6:44 / km) +47m 6:22 / km
shoes: NVii Terra+

Orienteering 39:18 [4] 7.71 km (5:06 / km) +150m 4:39 / km
shoes: NVii Terra+

Prudhoe, route choicey, tough climbs and a bit of woods/scrub so again parts should be relevant for the weekend. Scrappy at times but good to do an event and run somewhere completely different. Poor start (15secs), need 100% focus here so will ensure this routine on Wednesday, this translated into 2 (10secs) then got into it, clean through the woods. Didn't cut through the green bush 11-12 as it was OOB green, there was an unmarked path (lost 20secs to those who took it...), read the wrong CD for 14 (10secs), big scary dog at 17 but focused, maybe not the best route to 20 as scrub was worse than looked at the end. Could feel yesterday in the legs up the hill through the last few controls especially, going to be nice to do some orienteering fresh.

Orienteering 4:24 [1] 0.17 km (25:53 / km)
shoes: NVii Terra+

Dad's exercises. Good for focus.

Saturday May 22, 2021 #

Yoga 15:00 [0]

Running warm up/down 47:52 [3] 8.97 km (5:20 / km) +30m 5:15 / km
shoes: Asics Gel-DS 25

Chats and rants. Good job I didn't push it home to make the early train as it was cancelled.

Running intervals 55:28 [5] 6.47 km (8:34 / km)
shoes: Asics Gel-DS 25

12x400m, 1x200m. Approx. 3:30 recoveries as chasing the girls doing a longer session which worked well as I was trying to fun then fast, finding some speed in the legs. 60secs before the 200m. Thought this would be easy with the big rests but running fast hurts. Decent session though.

Running warm up/down 8:32 [3] 1.52 km (5:37 / km) +22m 5:14 / km
shoes: NVii Terra+

Down the hill then back up home.

Orienteering 9:21 [4] 1.98 km (4:43 / km) +52m 4:10 / km
shoes: NVii Terra+

Wee hilly route choice sprint in Jed as home to see the family.

Friday May 21, 2021 #

Running 29:34 [3] 5.31 km (5:34 / km) +40m 5:22 / km
shoes: Asics GT-1000 8

Easy Meadows loop, XC weather....in May. Woke up before my alarm though so feeling refreshed again.

Strength and Conditioning 17:30 [3]

Thursday May 20, 2021 #

Running warm up/down 41:02 [3] 7.8 km (5:16 / km) +38m 5:08 / km
shoes: NVii Terra+

Feeling much less tired today. Big sleep did the trick. Wiggling around the map on c/d.

Orienteering 17:39 [4] 3.86 km (4:34 / km) +47m 4:19 / km
shoes: NVii Terra+

Other side of the road from the embargo for next weekend's 2nd race, might not be totally relevant but same mapper, planner and controller. Ran MV/SV course from event in 2015, bit of everything typical scheme, grass scrub land, tricky housing and some more urban style left or right legs. Worth the trip anyway as great course, flowed well and really enjoyed it despite the grim weather.

Wednesday May 19, 2021 #

Running 34:08 [3] 5.92 km (5:46 / km) +37m 5:35 / km
shoes: Asics GT-1000 8

Second wonderful gym run of the week with the added bonus of very tired legs from yesterday.

Yoga 35:00 [0]

Yay, first proper class since Oct and it was still the good instructor. Only managed one class then before it was banned again so fingers crossed it's regular again. Need to work out how this fits into new routine though as Wednesday mornings aren't always best.

Running 50:31 [3] 10.14 km (4:59 / km) +57m 4:51 / km
shoes: Saucony Ride 13 Yellow

Carrick Knowe then to the park for chats. Pushed out from lunchtime as body tired/needed more food. Good decision but still feel like I may have left my legs in the Borders, good job I can pick them up at the weekend.

Tuesday May 18, 2021 #

Strength and Conditioning 30:00 [3]

Running warm up/down 20:43 [3] 3.68 km (5:38 / km) +88m 5:02 / km
shoes: Asics Gel-DS 25

Sunshine, lambs, good views - so good to be "home home" for the first time since Christmas.

Running hills 12:00 [4] 1.32 km (9:05 / km) +50m 7:39 / km
shoes: Asics Gel-DS 25

Don't need to go far to find hills here. Mini session - 8x20secs going every 90secs, walk back down recovery on the steep bit of Sharplaw.

Running warm up/down 25:47 [3] 4.16 km (6:12 / km) +68m 5:44 / km
shoes: NVii Forest 2

With Mum this week, more cracking views.

Orienteering 14:19 [5] 2.69 km (5:19 / km) +63m 4:46 / km
shoes: NVii Forest 2

Another fun wee RR sprint, tonight at Hearonhill South (farmland above Hawick). Fast and hilly so knew I'd need to run hard but be on it to beat the men. Felt tough but tried to be aggressive while in control, decent run.

Monday May 17, 2021 #

Running warm up/down 33:42 [3] 6.29 km (5:21 / km) +37m 5:12 / km
shoes: Asics GT-1000 7

Strength and Conditioning 1:00:00 [3]
shoes: Asics GT-1000 7

Quiet today so even had a rack straight away so lots of barbell work. 2nd half of session back at the flat again.

Running 1:05:29 [3] 10.85 km (6:02 / km) +197m 5:32 / km
shoes: Saucony Ride 13 Yellow

Standard Monday Craiglockhart's fun with Sophie.

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