Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Reiver

In the 30 days ending Apr 30, 2016:

activity

time

miles

Running

12:07:42

75.32

(9:40)

121.22

(6:00)

Orienteering

10:30:17

48.69

(12:57)

78.36

(8:03)

Kettles

3:00:00

Biking

35:00

7.0

(5:00)

11.27

(3:06)

Total

26:12:59

131.02

210.85

2:01

0:00

» now

Saturday Apr 30, 2016 #

Running warm up/down 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Saucony Ride 7

Running race (Edinburgh Parkrun) 19:24 [5] 5.0 km (3:53 / km)
shoes: Saucony Ride 7

Good conditions with just a bit of wind in the face for 2nd half.
Good time considering lack of speedwork (3 sec of PB)

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

Orienteering race (Barns Ness, Green) 45:25 [4] 5.5 km (8:15 / km)
shoes: Adidas

Nice little area but a bit too much in thick green.
Good run aprat from naviagting from 12 to nearby 3 instead of 13. (lost about 3 mins!)

Thursday Apr 28, 2016 #

Running warm up/down 30:00 [3] 1.0 mi (30:00 / mi)
shoes: Saucony Ride 7

Running intervals (Gala Harriers Track) 30:00 [5] 3.5 mi (8:34 / mi)
shoes: Saucony Ride 7

3 x 200 (jog 200) 34,37,36
3 x 600 (jog 200) 2.09, 2.13, 2.12
3 x 200 (jog 200) 34,36,33

Wednesday Apr 27, 2016 #

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

Orienteering race (Bowmont Sprint) 24:00 [4] 2.9 km (8:17 / km)
shoes: Olway new

Tuesday Apr 26, 2016 #

Running warm up/down 18:00 [3] 2.0 mi (9:00 / mi)
shoes: Saucony Ride 7

Running hills (Park hill loop x 4) 14:00 [4] 2.0 mi (7:00 / mi)
shoes: Saucony Ride 7

Sunday Apr 24, 2016 #

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

Orienteering race (Bonskied Middle) 54:37 [4] 5.4 km (10:07 / km)
shoes: Ice Bugs

Great course with lots of variety in a generally runable area.
Started slowly and had a couple of misses and one WD out of a control but crucially got the route choice legs right.

Saturday Apr 23, 2016 #

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

Orienteering race (JOK Prologue Faskally) 27:36 [4] 2.7 km (10:13 / km)
shoes: Ice Bugs

Orienteering race (JOK Chase Faskally) 19:25 [5] 2.3 km (8:27 / km)
shoes: Ice Bugs

Great fun and a really good venue for it.

Thursday Apr 21, 2016 #

Running (Easy run (lunch time)) 42:18 [3] 4.5 mi (9:24 / mi)
shoes: Adidas

Running hills (Eildons) 54:33 [4] 4.5 mi (12:07 / mi)
shoes: Salomon Fellraiser

4 hills from St Boswells

Running (Easy run) 21:00 [3] 2.5 mi (8:24 / mi)
shoes: Saucony Ride 7

Wednesday Apr 20, 2016 #

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

Orienteering race (Hirsel Sprint, ) 16:21 [4] 2.2 km (7:26 / km)
shoes: Olway new

Tuesday Apr 19, 2016 #

Running (Easy offroad run) 40:00 [3] 3.0 mi (13:20 / mi)
shoes: Adidas

Monday Apr 18, 2016 #

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

Kettles 1:00:00 [3]

Biking (Easy on exercise bike) 15:00 [3] 3.0 mi (5:00 / mi)

Sunday Apr 17, 2016 #

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

Orienteering race (Mulgrave Woods) 1:19:44 [4] 7.0 km (11:23 / km)
shoes: Ice Bugs

Made areal mess of this one, got the route choices wrong on all the long legs (didn't see the bridge, tunnel ot tracks alongside fences - under the purple overprint). Was only clean on 4 controls out of 17.
Possibly the worst area I've been in, steep, very slippy, wet with lots of brambles. I couldn't run at any speed for most of it and couldn't run on a line but completely failed to adapt to it.

Saturday Apr 16, 2016 #

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Saucony Kinvara TR2

Orienteering race (Whitby Urban) 36:31 [5] 4.6 km (7:56 / km)
shoes: Saucony Kinvara TR2

Very cold & wet.
Lost 30sec at the start when I couldn't separate the maps with gloves on. (had to get help!). Just one little wobble and a couple of route choice error but one of my better performances this year.

Orienteering (Line course in Whitby) 40:00 [3] 4.0 km (10:00 / km)
shoes: Saucony Ride 7

Orienteering (More sprint training) 35:00 [3] 3.0 mi (11:40 / mi)
shoes: Saucony Ride 7

Thursday Apr 14, 2016 #

Running warm up/down 23:00 [3] 2.5 mi (9:12 / mi)
shoes: Saucony Ride 7

Running intervals (Gala harriers track) 36:53 [4] 8.4 km (4:23 / km)
shoes: Saucony Ride 7

400,600,800.1000,1200,1000,800,600,400 200 jog between.
Good session.

Wednesday Apr 13, 2016 #

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

Orienteering race (Traquair Sprint) 14:17 [4] 1.4 km (10:12 / km)
shoes: Salomon Fellraiser

Nice little sprint course around Traquair

Monday Apr 11, 2016 #

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

Kettles 1:00:00 [3]

Biking intervals (5 mins standing at max) 10:00 [5] 2.0 mi (5:00 / mi)

Sunday Apr 10, 2016 #

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

Orienteering race (SOL 2 Culteuchar) 55:44 [4] 6.5 mi (8:34 / mi)
shoes: Ice Bugs

Lost a minute early on, then a further 2 getting stuck in gorse (3 times) - not a good route choice. Lost a another minute on the last long leg when I went round instead of over.
Not sure whether route choice errors were poor judgement or just unlucky with the runability.

Saturday Apr 9, 2016 #

Running warm up/down 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Saucony Kinvara TR2

Orienteering race (Livingston Urban) 55:44 [4] 4.6 km (12:07 / km)
shoes: Saucony Kinvara TR2

Messy run with several errors in control circle.

Orienteering race (Livingston Sprint) 17:24 [5] 2.9 km (6:00 / km)
shoes: Saucony Ride 7

Back to back race with Kirstin with 15s start, managed to get a gap by punching through at 4 (non-competitive) and stayed ahead until 12. Got away at the end when I missed 15 which ended the battle. Great sprint course, great fun.

Biking (5 mins standing on max) 10:00 [5] 2.0 mi (5:00 / mi)

Sunday Apr 3, 2016 #