Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Reiver

In the 31 days ending Jan 31, 2014:

activity

time

miles

Running

8:42:31

48.78

(10:43)

78.51

(6:39)

Biking

7:48:09

98.43

(4:45)

158.41

(2:57)

Circuit Training

6:15:00

Orienteering

4:41:55

20.07

(14:03)

32.3

(8:44)

Swimming

2:05:00

1.99

(1:02:52)

3.2

(39:04)

Total

29:32:35

169.27

272.42

2:24

0:00

» now

Friday Jan 31, 2014 #

Running long (Long easy run offroad) 1:39:30 [3] 8.5 mi (11:42 / mi)
shoes: Adidas Adizero

Muddy dirty and very wet. (a bit of snow too)

Swimming 45:00 [3] 1.2 km (37:30 / km)

Thursday Jan 30, 2014 #

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

Running intervals (Tweedbank Track) 45:00 [4] 4.0 mi (11:15 / mi)
shoes: Saucony Ride 6

First time back training properly, intervals at track.
Pyramids with with 200m jog between.

Wednesday Jan 29, 2014 #

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

Circuit Training (Weights) 1:20:00 [3]

Sunday Jan 26, 2014 #

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

Biking warm up/down 15:00 [3] 3.0 mi (5:00 / mi)

Biking race (Bowhill Duathlon Bike) 37:39 [4] 8.0 km (4:42 / km)

Bike leg, offroad, hilly, very slippy.

Running race (Bowhill Duathlon Run) 30:13 [4] 6.0 km (5:02 / km)
shoes: La Sportiva

Offroad, hilly, slippy.
Took it easy on the downhills to save calf.

Saturday Jan 25, 2014 #

Running warm up/down 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Saucony Ride 6

Orienteering race (Edinburgh City Race) 50:30 [4] 6.2 km (8:09 / km)
shoes: Saucony Ride 6

Still not pushing especially downhill, started slowly, pushed a bit more in the middle then got tired near the end.

Friday Jan 24, 2014 #

Biking (Mountain bike offroad) 39:00 [3] 5.0 km (7:48 / km)

Bowhill, looking at bits of Duathlon route

Running hills (Off road) 20:00 [3] 2.0 mi (10:00 / mi)
shoes: La Sportiva

Easy run round top half of Duathlon route

Wednesday Jan 22, 2014 #

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

Orienteering race (Cottonshope) 55:00 [4] 5.1 km (10:47 / km)
shoes: Adidas Adizero

Military League event.
Good area, tough and a good challenge, caught out at last control.

Tuesday Jan 21, 2014 #

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

Circuit Training (Weights) 50:00 [3]

Monday Jan 20, 2014 #

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

Biking hills (Bike at gym) 30:00 [3] 15.0 km (2:00 / km)

Sunday Jan 19, 2014 #

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

Orienteering race (Sprint Relay Perth) 21:18 [4] 3.1 km (6:52 / km)
shoes: La Sportiva

Still just running at 3/4 pace which suited well as didn't make any silly mistakes.

Orienteering race (Perth Urban) 31:35 [4] 4.6 km (6:52 / km)
shoes: La Sportiva

Ran Medium course at 3/4 pace but still managed to miss a control completely (colour vision).
Followed a contour from 7 to 9.
The bonus is no problem with calf and should be able to manage the full distance at Edinburgh.

Saturday Jan 18, 2014 #

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

Orienteering race (Club Champs) 26:30 [4] 3.9 km (6:48 / km)
shoes: La Sportiva

Tweedbank, ran 3/4 pace, 1 mistake (1 min), finished 2nd

Friday Jan 17, 2014 #

Swimming 40:00 [3] 1.0 km (40:00 / km)

Thursday Jan 16, 2014 #

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

Circuit Training (Weights) 1:35:00 [3]

Wednesday Jan 15, 2014 #

Biking long (M/bike road tyres) 1:23:00 [4] 22.5 mi (3:41 / mi)

Tuesday Jan 14, 2014 #

Running warm up/down 26:38 [3] 2.0 mi (13:19 / mi)
shoes: La Sportiva

Running hills (Hill intervals on grass) 26:10 [4] 2.0 mi (13:05 / mi)
shoes: La Sportiva

300m hill intervals, easy hill steady pace. 5 + 5

Sunday Jan 12, 2014 #

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

Orienteering race (Greenhead Moss SoSOL) 46:32 [3] 4.4 km (10:35 / km)
shoes: Olway

Easy run on the Green course (3/4 pace).
Still managed to make a couple of errors, map was good but always struggle with colours under marshes.
Calf felt ok.

Saturday Jan 11, 2014 #

Running warm up/down 30:00 [3] 2.0 mi (15:00 / mi)
shoes: Adidas Adizero

Orienteering (Sprint Training) 20:00 [3] 2.0 km (10:00 / km)
shoes: Asics 2050

Urban Sprint Training with Kirstin

Friday Jan 10, 2014 #

Swimming 40:00 [3] 1.0 km (40:00 / km)

Thursday Jan 9, 2014 #

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Asics 2050

Circuit Training (Weights) 1:20:00 [3]

Wednesday Jan 8, 2014 #

Running (Easy run in Lanton) 35:00 [3] 3.0 mi (11:40 / mi)
shoes: La Sportiva

Monday Jan 6, 2014 #

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

Sunday Jan 5, 2014 #

Biking long (M/bike road tyres) 2:23:30 [3] 40.0 mi (3:35 / mi)

Friday Jan 3, 2014 #

Biking hills (Mountain Biking) 2:00:00 [3] 25.0 km (4:48 / km)

Glentress, Out on the black route and back the red.
Very wet, windy and slippy.
Good fun

Wednesday Jan 1, 2014 #

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Asics 2050

Running race (Parkrun) 10:00 [4] 2.5 km (4:00 / km)
shoes: Asics 2050

Not pushing hard but calf tightened again at 2.5k.
Stopped and iced.
Will have to avoid any speed for a while! (Not been 100% since Lanark in October)

Orienteering (WCOC Score) 30:30 [3] 3.0 km (10:10 / km)
shoes: La Sportiva

Very slow jog around Medium course at WCOC Score event. (Easy dunes)

Note

Need to start training more sensibly to avoid injuries.
No speedwork or roads this month, long slow runs only.

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