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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Reiver

In the 30 days ending Nov 30, 2012:

activity # timemileskm+m
  Running10 5:57:36 39.15(9:08) 63.01(5:41)
  Orienteering5 3:49:55 15.0(15:19) 24.15(9:31)
  Circuit Training3 2:10:00
  Biking1 30:00 10.56(2:50) 17.0(1:46)
  Total14 12:27:31 64.72 104.15

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Sunday Nov 25, 2012 #

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

Orienteering race (Greta Gorge) 57:03 [3] 5.2 km (10:58 / km)
shoes: Olway new

Ran the Blue, running easily and concentrating on the navigation (1 mistake when I couldn't read the map in the rain in a dark bit of forest).
Should not have ran though as now feeling worse.
No more running until cold has cleared up!

Saturday Nov 24, 2012 #

Orienteering (Hanging Controls) 20:00 [2] 1.0 mi (20:00 / mi)
shoes: Saucony Trail

Orienteering (Shadowing (night training) 15:00 [2] 1.0 km (15:00 / km)
shoes: Addias Swoop 3

Orienteering (Urban night course) 12:00 [3] 1.7 km (7:04 / km)
shoes: Addias Swoop 3

Friday Nov 23, 2012 #

Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Asics 2050

Biking (On bike at gym) 30:00 [3] 17.0 km (1:46 / km)

Just an easy pedal, kept heart rate below 120

Circuit Training (Very easy session) 20:00 [3]

Thursday Nov 22, 2012 #

Note

I will take this as my recovery period as have not really trained hard this month.

Monday Nov 19, 2012 #

Note

Cold now into chest.
No training until I recover.

Sunday Nov 18, 2012 #

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

Running race (Dunbar X-Country) 30:41 [5] 4.25 mi (7:13 / mi)
shoes: Saucony Trail

Decent run again, went out easy and picked runners off back into the wind.

Saturday Nov 17, 2012 #

Orienteering (Planning coaching session) 40:00 [3] 2.0 mi (20:00 / mi)
shoes: Adidas Swoop

Thursday Nov 15, 2012 #

Running warm up/down 25:00 [3] 2.5 mi (10:00 / mi)
shoes: Addias Swoop 3

Running hills (Park Hill) 13:43 [4] 1.5 mi (9:09 / mi)
shoes: Addias Swoop 3

Up fast down slow x 4
Up slow down fast x 4

Wednesday Nov 14, 2012 #

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

Tuesday Nov 13, 2012 #

Running warm up/down 20:00 [3] 1.0 mi (20:00 / mi)
shoes: Asics 2050

Running intervals (Gala Harriers) 40:00 [5] 6.0 mi (6:40 / mi)
shoes: Asics 2050

8 x 4 mins at 10k pace 1 min between. (was supposed to be 5k pace but not possible!)

Sunday Nov 11, 2012 #

Running hills (Easy hill run) 47:30 [3] 4.0 mi (11:53 / mi)
shoes: Adidas Swoop

Harestanes to monument and back long way with Eileen.

Saturday Nov 10, 2012 #

Orienteering (Controls out for coaching) 30:00 [3] 2.0 mi (15:00 / mi)
shoes: Addias Swoop 3

Friday Nov 9, 2012 #

Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Asics 2050

Circuit Training (Weights) 50:00 [3]

Easy session

Tuesday Nov 6, 2012 #

Note

Sore throat and cold starting.

Easy week.

Sunday Nov 4, 2012 #

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

Running race (Lauder XC) 31:46 [5] 4.4 mi (7:13 / mi)
shoes: Addias Swoop 3

50th, A good well paced run, went away slower than usual.

Saturday Nov 3, 2012 #

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

Orienteering race (Chorley Urban) 35:52 [4] 6.2 km (5:47 / km)
shoes: Saucony Trail

Orienteering (Warm down with map) 20:00 [3] 2.0 km (10:00 / km)
shoes: Saucony Trail

Thursday Nov 1, 2012 #

Running hills (30 signs not pushing) 53:56 [4] 6.0 mi (8:59 / mi)
shoes: Asics 2050

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