Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Reiver

In the 31 days ending Jan 31, 2017:

activity	#	time	miles		km		+m
Running	22	16:46:47	104.99	(9:35)	168.96	(5:58)	974
Circuit Training	3	2:45:00
Biking	1	2:17:00	30.0	(4:34)	48.28	(2:50)
Orienteering	3	2:02:20	12.12	(10:05)	19.51	(6:16)
Kettles	2	2:00:00
Total	24	25:51:07	147.11		236.75		974

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Tuesday Jan 31, 2017 #

Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Saucony Ride 8

Running tempo 13:30 [4] 1.5 mi (9:00 / mi)
shoes: Saucony Ride 8

3 x 90s (3 min)

Monday Jan 30, 2017 #

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

Kettles 1:00:00 [3]

Sunday Jan 29, 2017 #

Running hills (Cademuir from Peebles) 1:00:00 [4] 9.0 km (6:40 / km) +274m 5:47 / km
shoes: Salomon Fellraiser

Did a hill run instead of Peebles XC (calf a bit sore at end of yesterday's race).
Nice day, bit of snow and ice.

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

Warm down with Kirstin after her race.
Ran through a 600m unlit tunnel which was interesting.

Saturday Jan 28, 2017 #

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

Running race (Vets XC, Dundee) 34:21 [5] 8.0 km (4:18 / km)
shoes: Ice Bugs

Well paced run.

Thursday Jan 26, 2017 #

Running (AT) 42:08 [3] 4.5 mi (9:22 / mi)
shoes: Saucony Ride 7

3.2k @133, 17.51 EF2.18

Wednesday Jan 25, 2017 #

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

Circuit Training (Weights, heavy) 55:00 [3]

Tuesday Jan 24, 2017 #

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

Running tempo (LT) 30:06 [4] 6.9 km (4:22 / km)
shoes: Saucony Ride 7

3 x 10 mins (3)

Sunday Jan 22, 2017 #

Orienteering race (Edinburgh City Race) 44:39 [4] 6.7 km (6:40 / km)
shoes: Saucony Ride 7

More than pleased to just be able to run.
As predicted not pushing produced a better result than normal, 2nd just 12 sec down on Graeme.
Got a good route on the long one which helped.

Saturday Jan 21, 2017 #

Running warm up/down 40:00 [3] 4.0 mi (10:00 / mi)
shoes: Saucony Ride 7

Friday Jan 20, 2017 #

Running warm up/down 25:00 [3] 2.5 mi (10:00 / mi)
shoes: Saucony Ride 7

Running tempo (Test of calf) 10:00 [4] 2.3 km (4:21 / km)
shoes: Saucony Ride 7

10 mins LT as a test, felt ok so will give tomorrows race a go. (Cushioned shoes, support socks and steady pace - probably go better than normal)

Wednesday Jan 18, 2017 #

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

Running intervals (20 x 30s (30s)) 20:00 [5] 2.0 mi (10:00 / mi)
shoes: Saucony Ride 7

Calf tightened on last intervals.
Looks like I'll miss City Race.

Monday Jan 16, 2017 #

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

Kettles 1:00:00 [3]

Circuit Training (Weights) 30:00 [3]

Sunday Jan 15, 2017 #

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

Orienteering race (Cramlington Urban) 28:15 [4] 4.9 km (5:46 / km)
shoes: Saucony Kinvara TR2

Decent run, on the pace but too many mistakes early on. Rusty!

Orienteering (Warm up) 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Saucony Ride 7

Short warm up course on a map on the way down.

Saturday Jan 14, 2017 #

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

Including control collection

Orienteering race (Club Champs) 39:26 [4] 6.3 km (6:16 / km)
shoes: VJ

Score course at The Hirsel, good course in good conditions.

Friday Jan 13, 2017 #

Running (AT) 42:00 [3] 4.5 mi (9:20 / mi)
shoes: Adidas

3.2k @ 131AHR, 18.08
EF 2.18

Thursday Jan 12, 2017 #

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

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

Tuesday Jan 10, 2017 #

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

Running intervals (30 sec session) 20:00 [5] 2.0 mi (10:00 / mi)
shoes: Saucony Ride 7

30s x 20 (30s)

Monday Jan 9, 2017 #

Biking long (Road Biking) 2:17:00 [3] 30.0 mi (4:34 / mi)

Out with the group (On my old mountain bike, others on racers so good workout)

Sunday Jan 8, 2017 #

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

Running race (Paxton XC) 26:51 [5] 5.76 km (4:40 / km)
shoes: Ice Bugs

Proper XC, mud, hills, fences, streams, trees etc

Friday Jan 6, 2017 #

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

Running tempo (20 min test) 20:05 [5] 5.02 km (4:00 / km)
shoes: Saucony Ride 7

5.02k 20.05 164AHR
Good improvement in this test.

Thursday Jan 5, 2017 #

Running warm up/down 25:00 [3] 2.5 mi (10:00 / mi)
shoes: Saucony Ride 7

Running intervals (5 min TT) 14:00 [5] 2.0 mi (7:00 / mi)
shoes: Saucony Ride 7

2 x 90s (3)
TT 1.36k, 5.04, 162AHR

Wednesday Jan 4, 2017 #

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

Running intervals (3 x 90s) 13:30 [3] 1.5 mi (9:00 / mi)
shoes: Saucony Ride 7

3 x 90s (3)

Monday Jan 2, 2017 #

Running long (Long offroad) 1:45:00 [4] 11.5 mi (9:08 / mi)
shoes: Salomon Fellraiser

Club run from Tweedbank to Lauder over the hills. Great conditions but slippy underfoot. Ran with Kirstin.

Sunday Jan 1, 2017 #

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

Running race (Keswick Park Run) 20:16 [5] 5.0 km (4:03 / km)
shoes: Saucony Ride 7

Slippy trail course out and back with a tight turn and a bit of boardwalk.

Running hills (Family hill run) 1:45:00 [4] 10.3 km (10:12 / km) +700m 7:37 / km
shoes: Salomon Fellraiser

Skiddaw with Eileen and Kirstin, fantastic but very cold in the snow and wind on the top. Visited "Little Man" also on the way back.
A great way to start the year.

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