Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Reiver

In the 31 days ending May 31, 2019:

activity	#	time	miles		km		+m
Running	18	9:48:40	63.86	(9:13)	102.77	(5:44)	210
Biking	5	9:40:44	159.2	(3:39)	256.21	(2:16)
Orienteering	8	4:39:51	25.02	(11:11)	40.26	(6:57)
Circuit Training	4	3:05:00
Kettles	2	2:00:00
Total	22	29:14:15	248.07		399.24		210

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Wednesday May 29, 2019 #

Running warm up/down 19:13 [3] 3.5 km (5:29 / km)
shoes: Saucony Ride 10

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

2x 12.5 (4 mins), 2.9k
12.56 (146), 12.28 (151)

Tuesday May 28, 2019 #

Running warm up/down 24:00 [3] 2.0 mi (12:00 / mi)
shoes: Saucony Perigrine 7

Orienteering race (Darnick Sprint) 15:16 [5] 3.2 km (4:46 / km)
shoes: Saucony Perigrine 7

Lost 1 min + going from 1 to 12 instead of 2, ok after but a few poor route choices. Tricky little sprint.

Monday May 27, 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 May 26, 2019 #

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

Orienteering race (Scottish relays) 39:38 [4] 5.16 km (7:41 / km)
shoes: VJ Integrator

Drumlanrig, final leg.
Good run to 3rd last control then big error (5.30). Missed then failed to relocate and had to come back from road at last control. Good performance up to this point.

Saturday May 25, 2019 #

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

Orienteering race (Dalbeattie Scottish Champ) 1:24:52 [4] 8.6 km (9:52 / km)
shoes: VJ Integrator

Grotty green forest, not my kind of orienteering.
One dodgy control taken out so time 70.01
2nd Scot behind Dave R, would have been on this pace bar loosing 2 mins at another dodgy control but more than happy with the result but not the performance.

Friday May 24, 2019 #

Biking (Bike to work and back) 1:26:47 [3] 24.0 mi (3:37 / mi)

Mountain bike, road tyres.
To work: 40.47
Home: 46.00
Broke my chain on the way home and had to walk back to get parts to sort it then start again.

Thursday May 23, 2019 #

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

Circuit Training (Weights ) 1:05:00 [3]

Wednesday May 22, 2019 #

Running warm up/down 12:17 [3] 1.0 mi (12:17 / mi)
shoes: Icebug Accelerites

Orienteering race (Heronhill Sprint) 15:00 [4] 2.6 km (5:46 / km)
shoes: Icebug Accelerites

Error at 1 just getting into the map then steady.
Practice for Saturday.

Tuesday May 21, 2019 #

Running warm up/down 21:14 [3] 2.0 mi (10:37 / mi)
shoes: Saucony Ride 10

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

AHR 148

Sunday May 19, 2019 #

Running warm up/down 36:00 [3] 4.0 mi (9:00 / mi)
shoes: Saucony Perigrine 7

Running race (Keswick Mountain Festival) 48:55 [5] 10.75 km (4:33 / km) +210m 4:09 / km
shoes: Saucony Perigrine 7

KMF 10k Trail Run, good atmosphere, tough offroad race with 210m of climb.
Big entry but not high standard. 14th o/a, 1st vet.
Pleased with performance, starting to get race fit again.

Friday May 17, 2019 #

Biking (Bike to work and back) 1:26:19 [3] 24.0 mi (3:36 / mi)

Mountain bike with road tyres and tri-bars. (practice for The Heb)
To work: 44.26
Home: 41.53 (17 mph average)

Wednesday May 15, 2019 #

Running warm up/down 17:27 [3] 2.0 mi (8:43 / mi)
shoes: Saucony Ride 10

Running intervals (20 x 30s Croft Park) 20:00 [4] 3.7 km (5:24 / km)
shoes: Saucony Ride 10

20 x 30s (30s)

Biking long (Road bike) 2:13:00 [3] 37.2 mi (3:35 / mi)

Out with Ancrum bikers

Tuesday May 14, 2019 #

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

Includes collecting a few controls.

Orienteering race (Selkirk Hill Sprint) 17:57 [5] 3.0 km (5:59 / km)
shoes: Icebug Accelerites

Simple but testing course as I ran it overspeed. Managed to miss control 4 by planning ahead (MP) and made a 2 minute error on another simple control.
Good practice.

Monday May 13, 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 May 12, 2019 #

Biking long (Magic 50 Sportive) 3:12:00 [4] 50.0 mi (3:50 / mi)

Great little even found almost by accident. tough hilly course with more than 1000m of climb. Cycled with Kirstin mostly acting as domestique.

Saturday May 11, 2019 #

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

Running race (Penicuik 10K) 41:22 [5] 10.0 km (4:08 / km)
shoes: Saucony Ride 10

Big climb after 1k, not a fast course but ran ok.

Friday May 10, 2019 #

Biking (Road Bike) 1:22:38 [3] 24.0 mi (3:27 / mi)

Bike to work: 40 mins
Bike home: 42.38

Thursday May 9, 2019 #

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

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

Monday May 6, 2019 #

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

Orienteering race (British Relays) 38:25 [4] 6.6 km (5:49 / km)
shoes: Icebug Accelerites

Ran 2nd leg on Women's Open and was on the pace of the girls apart from Grace who was flying. A tidy race apart from one slip up in the green and loosing time getting into a slagging match with an obnoxious guy (from NOC I think) who was mouthing off at me for slowing to read my map in front of him.
Lost the rag, concentration, my place on the map and 20 seconds!
Must do better!

Sunday May 5, 2019 #

Running warm up/down 45:00 [3] 3.0 mi (15:00 / mi)
shoes: VJ Integrator

Orienteering race (British Long, Kilnsey) 54:04 [5] 8.2 km (6:36 / km)
shoes: VJ Integrator

Good race, lost about 2 mins in the early control pick just not fast enough after that. Pleased to finish 11th in a very competitive M55 class.

Saturday May 4, 2019 #

Running warm up/down 23:00 [3] 2.5 mi (9:12 / mi)
shoes: Saucony Kinvara TR2

Orienteering race (British Mixed SprintRelay) 14:39 [5] 2.9 km (5:03 / km)
shoes: Saucony Kinvara TR2

Leg 3 of Supervet class, ran on my own.
A couple of errors early on but right on the pace.
Lost time wrong side of a wall where description was dodgy but so did most of my rivals.

Thursday May 2, 2019 #

Running warm up/down 19:12 [3] 3.5 km (5:29 / 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), 2.9k
12.31 (150), 12.05 (154)

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