Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: EMax

In the 30 days ending Sep 30, 2014:

activity	#	time	miles		km		+m
cycling	3	4:07:00	45.0	(5:29)	72.42	(3:25)
orienteering	4	3:28:58	11.06	(18:54)	17.8	(11:44)	525
running	7	3:27:04	24.74	(8:22)	39.81	(5:12)	280
Track	2	1:43:00
Trail running	1	40:39	4.55	(8:55)	7.33	(5:33)
Total	17	13:26:41	85.35		137.36		805

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Sunday Sep 28, 2014 #

11 AM

orienteering race (Alvie SOL) 1:16:18 [5] 6.0 km (12:43 / km) +145m 11:21 / km
shoes: inov8 oroc 280

Found this pretty tough didn't have anything left when I reached the open area at the end and almost did the same as yesterday running from 18 to 20 but realised in time!!!! (Ran 7k)

Saturday Sep 27, 2014 #

11 AM

orienteering race (Dunachtonmore middle) 50:24 [5] 4.3 km (11:43 / km) +210m 9:25 / km
shoes: inov8 oroc 280

Generally ok a bit messy in the tricky section at 7, 8 & 9 then disaster running from 18 to 20 and wondering why number was wrong took too long to sort out. Quite enjoyed the area. ( Ran 5.4k)

4 PM

orienteering race (Kingussie Sprint) 19:36 [5] 3.2 km (6:07 / km) +75m 5:29 / km
shoes: Asics 1170

Enjoyed this one a couple of wee mistakes at 2 and 4 and a few hesitations.

Thursday Sep 25, 2014 #

6 PM

Track (Gala Harriers) 1:00:00 [4]
shoes: Asics 1170

Warm up and down plus stretching
6 x 800m with 3mins between
3.17 3.21 3.18 3.19 3.21 3.17

Wednesday Sep 24, 2014 #

3 PM

cycling 52:00 [3] 10.0 mi (5:12 / mi)
shoes: Salomon Speedcross 3 (grey)

Short bike run
Sharplaw-Bonjedward-A68 to cleikumin-football pitch-Harestanes (coffee stop with Kirstin who ran out)-Nisbet-Bonjedward-Sharplaw

Tuesday Sep 23, 2014 #

8 AM

running 38:24 [3] 6.2 km (6:12 / km)
shoes: Asics 1170

Easy morning run round by Bonjedward with Kirstin

Sunday Sep 21, 2014 #

12 PM

running race (Penchrise Pen Hill Race) 46:03 [5] 8.0 km (5:45 / km) +280m 4:54 / km
shoes: Salomon Speedcross 3 (grey)

Good conditions for the hill run today. Started off fairly steady pace which seemed to work as ran 2mins quicker than last year. First W50-59.

Thursday Sep 18, 2014 #

6 PM

Track (Gala Harriers) 43:00 [3]
shoes: Asics 1170

Warm up warm down
1000m x 5 with 200m walk recovery between
4.17 4.19 4.20 4.15 4.17

Wednesday Sep 17, 2014 #

3 PM

cycling 1:33:00 [3] 16.0 mi (5:49 / mi)
shoes: Salomon Speedcross 3 (grey)

Oxnam Road-Crailinghall-Eckford-Kalemouth Bridge-Nisbet-Bonjedward-Sharplaw

Tuesday Sep 16, 2014 #

9 AM

running (tempo run) 23:30 [4] 5.0 km (4:42 / km)
shoes: Asics 1170

Problem with watch this morning which resulted in me running a bit faster than I should have for a tempo run.

Sunday Sep 14, 2014 #

10 AM

running race (Stirling10k) 46:35 [5] 10.0 km (4:40 / km)
shoes: Asics 1170

Managed to pace this right today and didn't go out too fast resulting in taking 36s off my PB!!!!! Thanks to Kirstin for setting up garim to help me with pacing. Pretty happy :-) :-) :-)

Saturday Sep 13, 2014 #

2 PM

orienteering race (8 Person Relay) 1:02:40 [4] 4.3 km (14:34 / km) +95m 13:07 / km
shoes: Salomon Speedcross 3 (grey)

Absolutely rubbish today didn't orienteer at all!!!!!!!!!!

Tuesday Sep 9, 2014 #

5 PM

running (tempo run) 22:56 [4] 5.0 km (4:35 / km)
shoes: Asics 1170

Sunday Sep 7, 2014 #

2 PM

cycling 1:42:00 [3] 19.0 mi (5:22 / mi)
shoes: Salomon Speedcross 3 (grey)

Steady bike run
walkersknowe-nisbet-roxburgh-fairnington-monteviot-ancrum (coffee stop)-bonjedward-sharplaw

Saturday Sep 6, 2014 #

4 PM

Trail running (Bowmont) 40:39 [3] 7.33 km (5:33 / km)
shoes: Salomon Speedcross 3 (grey)

Run around Bowmont Forest.
5mins steady running then picked up pace for 1min x 6
Easy jog back to the car

Thursday Sep 4, 2014 #

6 PM

running race (Henderson Run) 6:31 [5] 1.0 mi (6:31 / mi)
shoes: Asics 1170

One mile run on the track big improvement on 2012 time of 6.52.
Will add riverside run once I know the time

Wednesday Sep 3, 2014 #

6 PM

running 23:05 [3] 4.0 km (5:46 / km)
shoes: Asics 1170

Short easy run
Sharplaw-down bike track-up White Lodge-sharplaw
Felt much better than I did at the weekend

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