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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Reiver

In the 30 days ending Jun 30, 2019:

activity # timemileskm+m
  Running17 10:42:53 68.79(9:21) 110.71(5:48) 621
  Orienteering9 5:52:00 43.96(8:00) 70.75(4:59)
  Biking2 3:51:06 65.5(3:32) 105.41(2:12)
  Total20 20:25:59 178.25(6:53) 286.87(4:16) 621

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Sunday Jun 30, 2019 #

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

Orienteering race (ASOM City race) 43:31 [5] 9.3 km (4:41 / km)
shoes: Saucony Ride 10

Almost like 2 sprints with long Urban legs between. Mistake at 2 (scale change) and in a park in the middle (oxygen debt).
Finished 2nd behind Quentin for the race and the competition.

Saturday Jun 29, 2019 #

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

Orienteering (ASOM Sprint 1) 14:07 [4] 3.1 km (4:33 / km)
shoes: Saucony Kinvara TR2

Tricky area, missed some routes and made a mistake near to the finish. 4th, 45 secs down on Quentin and Warren Key.

Orienteering race (ASOM Sprint 2) 15:19 [5] 3.35 km (4:34 / km)
shoes: Saucony Kinvara TR2

A better performance but still 4th and more than 1 min down on Quentin.
Analysis shows that I lost time missing small cut throughs (eyesight or not taking enough time). Temperature over 30 deg so tough to run in.

Friday Jun 28, 2019 #

Running warm up/down 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Saucony Perigrine 7

Orienteering race (Antwerp MSR leg 1) 7:40 [5] 1.75 km (4:23 / km)
shoes: Saucony Perigrine 7

Mass start along with the elites, kept the head and coped with the many gaffles to come back best of the old men and up with many of the youngsters. Handed over to Eileen for leg 2.

Orienteering race (Antwerp MSR leg 3) 9:17 [5] 1.9 km (4:53 / km)
shoes: Saucony Perigrine 7

Not so good in this one, thought I now knew the area and didn’t read the map enough resulting in a couple of errors. Handed back to Eileen for leg 4. Finished 36th and second 50s team.

Thursday Jun 27, 2019 #

Running (Easy run) 18:54 [3] 3.5 km (5:24 / km)
shoes: Saucony Ride 8

Tuesday Jun 25, 2019 #

Running warm up/down 18:53 [3] 2.0 mi (9:26 / mi)
shoes: Saucony Ride 10

Running intervals (20 x 30s (30s)) 20:00 [4] 3.6 km (5:33 / km)
shoes: Saucony Ride 10

AHR144

Sunday Jun 23, 2019 #

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

Orienteering race (Sprint Scotland Race 3) 25:56 [5] 5.8 km (4:28 / km)
shoes: Saucony Ride 10

Bo'ness (mixture of intricate and long route choice legs).
Didn't think I could catch Warren to win overall but wanted a 2nd win.
Relatively clean run to win by 1 min 30s from DonP and Warren.
Missed 1st O/A by 3 seconds

Note

Sprint Scotland
2 days of training (we did it in 1 day) and 3 quality sprint events on great maps.
If you want to improve at Sprint thouroughly recommended.

Saturday Jun 22, 2019 #

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

Orienteering race (Sprint Scotland Race 1) 17:19 [5] 3.3 km (5:15 / km)
shoes: Saucony Kinvara TR2

Bo'ness, (intricate scheme on a steep slope) Wrong way at a split and lost my place. 80s error!
3rd behind Warren Key and Keith (who had a 1 minute error).

Orienteering race (Sprint Scotland Race 2) 12:25 [5] 2.85 km (4:21 / km)
shoes: Saucony Kinvara TR2

Bo'ness intricate again but on the flat. Good performance, no errors just a couple of hesitations. 1st by 10s from Warren Key.

Friday Jun 21, 2019 #

Orienteering (Sprint Training Denny) 56:39 [3] 9.3 km (6:05 / km)
shoes: Saucony Perigrine 7

Sprint Scotland, simplification & control flow.

Orienteering (Sprint Training Rosyth) 32:29 [3] 6.4 km (5:05 / km)
shoes: Saucony Perigrine 7

Planning ahead & starts.

Orienteering race (Training Race Denny) 14:22 [3] 3.0 km (4:47 / km)
shoes: Saucony Perigrine 7

Wednesday Jun 19, 2019 #

Running warm up/down 19:20 [3] 2.0 mi (9:40 / mi)
shoes: Saucony Ride 10

Running intervals (20 x 30s Croft Park) 20:00 [4] 3.5 km (5:43 / km)
shoes: Saucony Ride 10

20 x 30s (30s), AHR146

Tuesday Jun 18, 2019 #

Running warm up/down 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Saucony Perigrine 7

Running race (2 pubs race) 31:47 [5] 7.68 km (4:08 / km)
shoes: Saucony Perigrine 7

Good race in great conditions with a great buffet at the finish.
5th o/a.
AHR 168

Sunday Jun 16, 2019 #

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

Orienteering race (Newcastle Urban) 43:49 [4] 7.5 km (5:51 / km)
shoes: Saucony Perigrine 7

Very enjoyable but very difficult Urban race in Newcastle & Gateshead.
Finished 2nd, 1 min down on Keith Tonkin with our leg times differing by more than 30s on 6 occasions. Lots of difficult route choices using the levels and bridges across the Tyne. Have a look at route gadget and see if you still think Urban isn’t technical!

Saturday Jun 15, 2019 #

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

Orienteering race (Brampton Urban) 23:42 [5] 5.2 km (4:33 / km)
shoes: Saucony Ride 10

With all open veteran and super-veteran classes running the same course decided to go for it. Clean run finishing 2nd 15 secs down on Simon Gardener and crucially 25 up on Kirstin (thanks to an error at 19).
First win over Kirstin for several years- I will make the most of it!

Friday Jun 14, 2019 #

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

Running race (Black Rock 5) 29:48 [5] 7.0 km (4:15 / km)
shoes: Salomon Fellraiser

Great race, fantastic atmosphere.
Thanks to DonP for recommending it.

Wednesday Jun 12, 2019 #

Running warm up/down 17:38 [3] 2.0 mi (8:49 / mi)
shoes: Saucony Ride 10

Running intervals (20 x 30s Croft Park) 20:00 [4] 3.5 km (5:43 / km)
shoes: Saucony Ride 10

AHR 149

Sunday Jun 9, 2019 #

Running warm up/down 22:29 [3] 3.5 km (6:25 / km)
shoes: Saucony Ride 10

Running intervals (1 x 90s (3 min)) 4:50 [4] 0.5 mi (9:40 / mi)
shoes: Saucony Ride 10

Running (5 min test) 4:57 [5] 1.35 km (3:40 / km)
shoes: Saucony Ride 10

A bit windy so good time. AHR 160

Friday Jun 7, 2019 #

Biking long (To work and back) 1:20:26 [3] 24.0 mi (3:21 / mi)

Road bike
To work: 39.06
Home: 41.20

Thursday Jun 6, 2019 #

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

Running race (Kaiside 5k) 20:05 [5] 5.0 km (4:01 / km) +78m 3:44 / km
shoes: Saucony Ride 10

Local club race on tar, climbing for 1st half then downhill.

Monday Jun 3, 2019 #

Running hills (Pentland Skyline) 1:19:12 [4] 10.92 km (7:15 / km) +543m 5:49 / km
shoes: Saucony Perigrine 7

East Kip, West Kip, South Black Hill, Scald Law, Carnethy, Turnhouse.
Wind, hail and rain.

Sunday Jun 2, 2019 #

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

Orienteering race (Queensferry Urban) 35:25 [5] 8.0 km (4:26 / km)
shoes: Saucony Ride 10

Nice contrasting course, an old town sprint, some tricky route choice legs, then a sprint in a modern scheme, all joined together. Only some small errors for me and didn't get the best route on one of the long ones so comfortably ahead.

Saturday Jun 1, 2019 #

Biking long (Road Bike) 2:30:40 [3] 41.5 mi (3:38 / mi)

Run with the Ancrum bikers. Nice morning

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