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Attackpoint - performance and training tools for orienteering athletes

Training Log: SarahD

In the last 7 days:

activity # timemileskm+m
  Running4 5:38:00 25.14(13:27) 40.45(8:21) 1872
  Road cycling2 3:29:33 41.33(5:04) 66.51(3:09) 795
  Strength and conditioning4 1:00:00
  Stretching5 55:00
  OWS1 10:00
  Total16 11:12:33 66.47 106.97 2666
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2:38
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SaSuMoTuWeThFr

Friday Jul 19 #

11 AM

Road cycling 2:38:33 [3] 47.33 km (3:21 / km) +644m 3:08 / km
ahr:114 max:142

Thursday Jul 18 #

10 AM

Strength and conditioning 15:00 [1]

3 PM

Running hills 1:33:00 [4] 6.92 km (13:26 / km) +809m 8:29 / km
ahr:145 max:188

Pannanich attitude reps with a difference. 5 x track to mast but hiking up steady with the poles (10-10:30) then attacking the descents - 3:32, 27, 37, 47, 25. Testing out new vjs (straight out the box) which def gave better terrain feel & good grip, but not convinced they will work for ultra stuff…. More testing required over the next week or two. Plan B Pica Pica is go, so focus is going to be on lots of steep & technical stuff, especially rock. Reckon this session was pretty useful & feeling very happy that my knees are letting me run this type of stuff properly.
9 PM

Stretching 10:00 [1]

Wednesday Jul 17 #

10 AM

Strength and conditioning 15:00 [1]

5 PM

Running 1:55:00 [3] 15.82 km (7:16 / km) +669m 6:00 / km
ahr:133 max:176

Clachers & Charr bothy with JS & N. Straight up the tourist path then out along the top & down to Charr. Back down the glen & round the bottom. Lovely evening but crazy humid - dripping with sweat. Nice to get a longer one in, though could feel yesterday’s intervals in my legs.
9 PM

Stretching 10:00 [1]

Tuesday Jul 16 #

12 PM

Running intervals 55:00 [4] 8.09 km (6:48 / km) +44m 6:37 / km
ahr:137 max:163

LK intervals in the miz. 8x3’ +1’ . Solid effort. Happy enough with it. Niggles nicely settled for now….
8 PM

Stretching 15:00 [1]

Usual plus back rotations

Monday Jul 15 #

9 AM

Strength and conditioning 10:00 [1]

10 AM

Running 1:15:00 [3] 9.62 km (7:48 / km) +350m 6:36 / km
ahr:134 max:175

Birsemore. Up Electric Friends to Craigendinne mast, except kept losing the bike track into bits of recent felling & extraction lanes. Then over to Birsemore hill & down by Twisted Sister. Felt a bit rubbish to start but better by the mast & actually enjoyed the climb onto BM hill. Knee niggling just a touch but decided to give it a test by attacking Twisted Sister. Pleased to say it passed with flying colours & recorded a 2nd place trophy only 16s off KH… I’ll take that! Especially as the knee actually felt better after? Then down to the loch for a dip.
11 AM

OWS 10:00 [1]

Lovely 10’ dip. Water chilly but so humid I was ready for it!
8 PM

Stretching 10:00 [1]

Sunday Jul 14 #

10 AM

Strength and conditioning 20:00 [1]

Nothing quite like falling off the wagon for a week to realise how much this stuff helps.... back at it now!
11 AM

Road cycling 51:00 [2] 19.19 km (2:39 / km) +150m 2:33 / km
ahr:126 max:162

Chill FoB out and back. Weary, but good to start looking forward again.
8 PM

Stretching 10:00 [1]

Saturday Jul 13 #

Note
(rest day)

Travelling

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