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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Reiver

In the 28 days ending Feb 28, 2017:

activity # timemileskm+m
  Running20 12:19:14 76.53(9:40) 123.17(6:00) 770
  Orienteering8 7:45:59 41.43(11:15) 66.68(6:59)
  Kettles3 3:00:00
  Circuit Training5 2:55:00
  Total24 26:00:13 117.97 189.85 770

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Tuesday Feb 28, 2017 #

Running warm up/down 17:00 [3] 3.0 km (5:40 / km)
shoes: Saucony Ride 8

Running intervals (5 x 2mins (2)) 20:00 [4] 2.0 mi (10:00 / mi)
shoes: Saucony Ride 8

Perfect night, frosty & no wind

Monday Feb 27, 2017 #

Kettles 1:00:00 [3]

Circuit Training (Weights) 30:00 [3]

Sunday Feb 26, 2017 #

Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi)
shoes: VJ

Orienteering race (John Muir CP, Blue) 54:56 [4] 7.3 mi (7:32 / mi)
shoes: VJ

Legs wouldn't go after yesterday.
Not focused enough in dunes, missed a route to a 2nd crossing point to 19 and failed to spot 20 behind a tree.

Saturday Feb 25, 2017 #

Running warm up/down 40:00 [3] 4.0 mi (10:00 / mi)
shoes: Adidas

Lap of course, plus warm up/down

Running race 48:58 [5] 10.0 km (4:54 / km)
shoes: Salomon Fellraiser

Very slow and muddy all the way round.
Ran a good race, strong on last lap.

Running warm up/down 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Salomon Fellraiser

Orienteering (Technical training) 38:00 [3] 2.0 mi (19:00 / mi)
shoes: Salomon Fellraiser

Friday Feb 24, 2017 #

Running (AT) 41:13 [3] 4.5 mi (9:10 / mi)
shoes: Saucony Ride 7

3.2k, 18.04, AHR132, EF 2.17

Thursday Feb 23, 2017 #

Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Saucony Ride 8

Running intervals (4 x 90s (3)) 18:00 [4] 2.0 mi (9:00 / mi)
shoes: Saucony Ride 8

Wednesday Feb 22, 2017 #

Running warm up/down 37:00 [3] 3.0 mi (12:20 / mi)
shoes: Saucony Ride 8

Running intervals ( 2 x 90s (3)) 6:00 [4] 0.75 mi (8:00 / mi)
shoes: Saucony Ride 8

Circuit Training (Weights (heavy)) 1:05:00 [3]

Monday Feb 20, 2017 #

Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi)
shoes: VJ

Orienteering (Lanton, Green course) 39:02 [4] 4.4 km (8:52 / km)
shoes: VJ

Ran Saturday's course, quite tough and some features difficult without flags.
Big wobble at 1 when I knew where it was and didn't use my compass and missed the open area!
C • 14s! 3

Sunday Feb 19, 2017 #

Orienteering (Warm up) 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Saucony Ride 7

Short warm up course on the way north

Running warm up/down 40:00 [3] 4.0 mi (10:00 / mi)
shoes: Saucony Kinvara TR2

Orienteering race (Scottish Sprint race 1) 14:34 [4] 2.5 km (5:50 / km)
shoes: Saucony Kinvara TR2

Lossiemouth, held it together well, 1 small error in the wood on par with Donald apart from this.

Orienteering race (Scottish Sprint race 2) 15:09 [4] 2.8 km (5:25 / km)
shoes: Saucony Kinvara TR2

Lossiemouth, again not a bad race but had to give best to Donald again, lost out on route choice in and out of quarry. (The way I didn't go turned out to have a taped route for the juniors). One further error at 14 where I didn't invest time to find the best route.

Orienteering (Technical training) 31:00 [3] 2.0 mi (15:30 / mi)
shoes: Salomon Fellraiser

Managed a bit run with a map in Roseisle before it got dark.
Magic!

Saturday Feb 18, 2017 #

Orienteering (Coaching etc) 1:30:00 [3] 7.0 mi (12:51 / mi)
shoes: VJ

Coaching, shadowing and control collecting (Lanton)

Thursday Feb 16, 2017 #

Running warm up/down 13:00 [3] 1.5 mi (8:40 / mi)
shoes: Saucony Ride 8

Running intervals (2 x90s (3)) 9:00 [4] 1.0 mi (9:00 / mi)
shoes: Saucony Ride 8

Wednesday Feb 15, 2017 #

Running warm up/down 13:00 [3] 1.5 mi (8:40 / mi)
shoes: Saucony Ride 8

Running intervals (3 x 90s (3 min)) 13:30 [4] 1.5 mi (9:00 / mi)
shoes: Saucony Ride 8

Monday Feb 13, 2017 #

Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Saucony Ride 6

Kettles 1:00:00 [3]

Circuit Training (Weights) 20:00 [3]

Sunday Feb 12, 2017 #

Orienteering (Sprint training) 1:29:24 [3] 10.0 mi (8:56 / mi)
shoes: Saucony Ride 7

Sprint training in Newcastle area.
Cut a couple of sessions short as tired and legs sore from yesterday.

Saturday Feb 11, 2017 #

Running warm up/down 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Ice Bugs

Running race (Caenethy 5 Hill Race) 1:12:38 [5] 9.25 km (7:51 / km) +770m 5:33 / km
shoes: Ice Bugs

Pretty tough conditions. (worst ever) so pleased to better last years time by 2 seconds!

Friday Feb 10, 2017 #

Running (AT) 40:52 [3] 4.5 mi (9:05 / mi)
shoes: Saucony Ride 7

3.2K, 17.11, AHR 131, EF2.30

Thursday Feb 9, 2017 #

Circuit Training 45:00 [3]

Stretching, exercises and wobble board.

Wednesday Feb 8, 2017 #

Running warm up/down 14:00 [3] 1.5 mi (9:20 / mi)
shoes: Saucony Ride 8

Running intervals 20:00 [4] 2.0 mi (10:00 / mi)
shoes: Saucony Ride 8

5 x 2 mins (2)

Monday Feb 6, 2017 #

Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Saucony Ride 6

Kettles 1:00:00 [3]

Circuit Training 15:00 [3]

Legs only

Sunday Feb 5, 2017 #

Running warm up/down 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Saucony Kinvara TR2

Orienteering race (Bughtlin) 19:32 [4] 2.73 km (7:09 / km)
shoes: Saucony Kinvara TR2

Great area, started too fast again and made silly errors. (More than a minute down by 4 and beaten by 31s). Need to get this sorted out!
C • You got an SI air card? 2

Running warm up/down 30:00 [3] 3.0 mi (10:00 / mi)
shoes: VJ

Orienteering race (Cammo) 12:41 [5] 2.53 km (5:01 / km)
shoes: VJ

Chasing start in Cammo, fast but simple, (4 secs down on Donald)

Saturday Feb 4, 2017 #

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Salomon Fellraiser

Orienteering race (NE Night Championship) 51:41 [3] 4.57 km (11:19 / km)
shoes: Salomon Fellraiser

Broomley & Stocksfield.
Tricky in the dark.
Wrong shoes, couldn't move in places (very slippy), fell several times and lost head torch!

Friday Feb 3, 2017 #

Running warm up/down 21:08 [3] 2.0 mi (10:34 / mi)
shoes: Saucony Ride 8

Including 1 x 90s (400m)

Running (20 min TT) 19:57 [5] 5.01 km (3:59 / km)
shoes: Saucony Ride 8

19.57, 5.01 k AHR165

Thursday Feb 2, 2017 #

Running warm up/down 25:00 [3] 2.5 mi (10:00 / mi)
shoes: Saucony Ride 8

Warm up + 1 x 90s (3 min)

Running (Test) 4:58 [5] 1.36 km (3:39 / km)
shoes: Saucony Ride 8

5 min test, 1.36k, 4.58

Wednesday Feb 1, 2017 #

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Saucony Ride 8

Running tempo 9:00 [4] 1.0 mi (9:00 / mi)
shoes: Saucony Ride 8

2 x 90s (3 min)

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