Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jed

In the 7 days ending Nov 14, 2021:

activity	#	time	miles		km		+m
Running	6	8:22:47	55.47	(9:04)	89.27	(5:38)	714
Strength and Conditioning	3	1:47:30
Yoga	2	50:00
Orienteering	1	23:00	3.11	(7:24)	5.0	(4:36)	27
Total	6	11:23:17	58.58		94.27		741
[1-5]	6	10:33:17

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Sunday Nov 14, 2021 #

Running warm up/down 31:37 [3] 5.1 km (6:12 / km) +39m 5:58 / km
shoes: NVii Terra+

Orienteering 23:00 [4] 5.0 km (4:36 / km) +27m 4:29 / km
shoes: NVii Terra+

Session part 1 - Bannockburn orienteering. Ran a short course for more sprint relevance. Struggled to find top gear and sub optimal route on 1, 6 & 10, marginal on 7 and 15) but at least more successful than the last time I was there as I didn't lose minutes running down the complete wrong road.

Running intervals 24:24 [4] 3.89 km (6:16 / km) +55m 5:52 / km
shoes: Adidas Adizero XCS

Session part 2 - 5x XC loops on the scrub land beside the school. Changed into spikes and continued session. 90secs between efforts, simulating Corstorphine ones from last month, couple of nasty sharp climbs.

Yoga 15:00 [0]

Saturday Nov 13, 2021 #

Note
(rest day)

Long full on day (left before 7am, back after 10pm) navigating for Dad at rally in Highland Perthshire.

Friday Nov 12, 2021 #

Running long 1:53:49 [3] 19.66 km (5:47 / km) +115m 5:37 / km
shoes: Saucony Peregrine ISO

Jed to Kelso off road. Sunday long run on a Friday (due to weekend plans) to meet Mum in a cafe.

Thursday Nov 11, 2021 #

Running warm up/down 18:53 [3] 3.29 km (5:44 / km) +31m 5:29 / km
shoes: Asics GT-1000 7

Super easy to the gym then town as session tonight but have today off as worked Monday.

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

Running warm up/down 26:05 [3] 4.23 km (6:10 / km) +42m 5:52 / km
shoes: Asics Gel-DS 25

Running hills 28:12 [4] 4.34 km (6:30 / km) +150m 5:32 / km
shoes: Asics Gel-DS 25

Back home Castlegate hills session with Dad. 3sets of 60secs, 50secs, 40secs, 30secs (jog down recovery) walk down between sets.

Wednesday Nov 10, 2021 #

Running 34:55 [3] 5.72 km (6:06 / km) +40m 5:54 / km
shoes: Asics GT-1000 8

As expected this was an absolute slog after last night.

Yoga 35:00 [0]

Hip focus, much needed.

Running 35:26 [3] 6.5 km (5:27 / km) +47m 5:16 / km
shoes: Saucony Ride 13 Yellow

Easy hospital loop with Chris. Legs feeling better than this morning.

Strength and Conditioning 30:00 [3]

Tuesday Nov 9, 2021 #

Running 38:25 [3] 7.06 km (5:26 / km) +38m 5:18 / km
shoes: Asics Gel-DS 25

Plenty of chat before then a proper crawl after but had to keep running to be back to meet Katrina.

Running tempo 44:00 [4] 10.63 km (4:08 / km) +31m 4:05 / km
shoes: Asics Gel-DS 25

Kara’s meaty sessions are back. 4sets of 5mins tempo, 2mins float, 2mins 10km pace, 2mins float with Kirsty and Sophie. Good one in the bag.

Monday Nov 8, 2021 #

Running 30:31 [3] 5.41 km (5:38 / km) +37m 5:27 / km
shoes: Asics GT-1000 8

Winter training begins.
Nice morning, having to work today so swapping gym session to later in the week without the early start as needed sleep after weekend. Easy Craiglockhart Pond loop with 4x10secs strides in the park.

Strength and Conditioning 17:30 [3]

Running 1:16:30 [3] 13.44 km (5:42 / km) +89m 5:31 / km
shoes: Saucony Peregrine ISO

Back on the golf course with Sophie.

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