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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Reiver

In the 30 days ending Nov 30, 2019:

activity # timemileskm+m
  Running13 10:08:45 63.63(9:34) 102.41(5:57)
  Orienteering7 4:47:58 25.17(11:26) 40.51(7:06)
  Kettles3 3:00:00
  Circuit Training3 2:15:00
  Biking2 45:00 16.22(2:46) 26.1(1:43)
  Total17 20:56:43 105.02 169.02

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Saturday Nov 30, 2019 #

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

Orienteering race (STAG Sprint Relay L2) 10:09 [5] 2.0 km (5:05 / km)
shoes: VJ Integrator

Leg 2 of Handicapped Sprint Relay running with Kirstin (11 min 20 sec handicap). Decent run once into the map.
Another great fun new event from STAG (enjoyed by 36 teams)

Orienteering race (STAG Sprint Relay L4) 16:01 [5] 2.0 km (8:01 / km)
shoes: VJ Integrator

All going well and leadingbut failed to find a mini-kite in the green 2 controls from the finish.
Lost 4 mins and dropped to 3rd.
Would like to do more of these, good fun and great practice for running under pressure.

Thursday Nov 28, 2019 #

Running warm up/down 28:55 [3] 2.0 mi (14:27 / mi)
shoes: Saucony Ride 10

Running tempo 10:00 [4] 2.5 km (4:00 / km)
shoes: Saucony Ride 10

Running intervals (Gala Harriers track) 19:00 [5] 2.0 mi (9:30 / mi)
shoes: Saucony Ride 10

8 x 800m at 2.30 intervals. (83-84s)

Running tempo 10:00 [4] 2.3 km (4:21 / km)
shoes: Saucony Ride 10

Wednesday Nov 27, 2019 #

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

Orienteering race (Selkirk Hill night) 40:51 [3] 4.3 km (9:30 / km)
shoes: Ice Bugs

Tricky event in tricky conditions. Ok until 10 when a navigational error meant I had to slow down, glasses steamed up, as did temper. Couldn’t take glasses off without removing head torch and by the time I got everything back on glasses had steamed up again. Tried without glasses and then with headtorch in hand (neither successful), blundered round the rest of the course. Great to see Ellie Darrow W12 master the conditions and win outright.
Learnings:
Sports glasses, head torch and rain do not work. (Contact lenses?)
Need to calm down and do things logically when things go wrong, not get frustrated and run in the vague direction.

Orienteering (Control collecting) 28:34 [3] 2.5 km (11:26 / km)
shoes: Ice Bugs

Head torch failed after 10 mins! Completed using tiny pen torch, very difficult but great training.
Need new head torch (also failed at British Nights).

Monday Nov 25, 2019 #

Kettles 1:00:00 [3]

Circuit Training (Weights) 35:00 [3]

Sunday Nov 24, 2019 #

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

Orienteering race (Blethecar Moor, Blue) 49:40 [4] 6.5 km (7:38 / km)
shoes: VJ Integrator

Really nice runnable technical area.
5th behind 2 youngsters, Mike Billinghurst and Heather Rome.

Saturday Nov 23, 2019 #

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

Running race (East XC, Broxburn ) 37:14 [5] 8.2 km (4:32 / km)
shoes: Saucony Spikes

Tried spikes for the first time in more than 30 years.
Spikes too short and slipped more than I ever have on a XC!
Wrong choice!

Wednesday Nov 20, 2019 #

Running warm up/down 19:48 [3] 3.6 km (5:30 / km)
shoes: Saucony Ride 10

Running tempo (LT racecourse ) 33:00 [4] 6.5 km (5:05 / km)
shoes: Saucony Ride 10

2 x 12.30 (4 mins)
12.55 (154), 12.57 (158)

Monday Nov 18, 2019 #

Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Saucony Ride 7

Kettles 1:00:00 [3]

Circuit Training (Weights) 30:00 [3]

Sunday Nov 17, 2019 #

Orienteering 5:00 [3] 0.6 km (8:20 / km)
shoes: Salomon Fellraiser

Map orientation exercises

Running warm up/down 46:24 [3] 6.6 km (7:02 / km)
shoes: Salomon Fellraiser

Running race (Gala XC) 28:19 [5] 5.95 km (4:46 / km)
shoes: VJ Integrator

Hills, burn crossings, mud. Proper XC.
Couldn’t stay with Jethro on the hills, closed a bit on the flat at the end but still 5 sec down.

Saturday Nov 16, 2019 #

Biking (Turbo trainer) 30:00 [3] 19.3 km (1:33 / km)

Steady 30 mins

Note

Rest period over, back to training. Base Period.

Wednesday Nov 13, 2019 #

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Saucony Perigrine 7

Orienteering race (Darnick Night) 17:43 [4] 3.3 km (5:22 / km)
shoes: Saucony Perigrine 7

First night event of the year. Suited me as 2/3 urban.
Getting used to logistics and trying to read the map with a bright light, glasses and a magnifier! Glad it didn't rain.

Monday Nov 11, 2019 #

Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Saucony Ride 7

Circuit Training (Weights) 1:10:00 [3]

Sunday Nov 10, 2019 #

Running long (Long easy hill run ) 1:45:00 [3] 13.5 km (7:47 / km)
shoes: Saucony Perigrine 7

Peat Law, 3 Brethern, Yarrowford, Fouldshilels with Eileen (except Peat Law)
Fantastic along the top, cool, sunny with no wind.

Saturday Nov 9, 2019 #

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

Running race (Scottish Short Dist XC) 16:25 [5] 4.0 km (4:06 / km)
shoes: Icebug Accelerites

Wet and muddy, really needed spikes, might have to invest.

Monday Nov 4, 2019 #

Kettles 1:00:00 [3]

Biking (Bike at gym) 15:00 [3] 6.8 km (2:12 / km)

Easy spin as a warm down.

Sunday Nov 3, 2019 #

Orienteering (Coaching) 1:00:00 [3] 6.0 mi (10:00 / mi)
shoes: Saucony Perigrine 7

Coaching Incriach, Glenmore & Lagganlia

Saturday Nov 2, 2019 #

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

Running race (Aviemore Parkrun) 19:40 [5] 5.0 km (3:56 / km)
shoes: Saucony Perigrine 7

Supposed to be a rest week, but was there and it's a nice course.

Orienteering (Coaching) 1:00:00 [3] 6.0 mi (10:00 / mi)
shoes: Ice Bugs

Coaching in Granish and Inchriach

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