Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: noRa

In the 7 days ending Mar 26, 2018:

activity	#	time	miles		km		+m
Orienteering	3	2:42:01	12.27	(13:13)	19.74	(8:12)	425
Strength and Conditioning	2	2:00:00
Cycling	2	1:40:00
Running	3	1:24:53	8.43	(10:04)	13.56	(6:16)	110
Climbing	1	1:00:00
Swimming	1	45:00	1.24	(36:13)	2.0	(22:30)
Pilates/Yoga	1	40:00
Total	7	10:11:54	21.93		35.3		535
[1-5]	6	8:31:54

2:13

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» now

Monday Mar 26, 2018 #

Cycling 40:00 [1]

Legs a bit tired but not too bad this morn.
Now (evening) feeling a lot like I'm getting ill :'( hopefully it won't come to much...

Sunday Mar 25, 2018 #

Event: CompassPoint Scottish Orienteering League 1 - Scottish Spring Weekend: Clas

Running warm up/down 10:04 [1] 1.58 km (6:22 / km) +20m 6:00 / km
ahr:137 max:153 shoes: Purple MM 2

To the start

Orienteering 1:30:25 [3] 9.2 km (9:50 / km) +270m 8:34 / km
ahr:142 max:167 shoes: Purple MM 2

SOL1 Auchingarrich
Had no go from the off which was a bit frustrating, but I think yesterday must have taken a lot out of me and I possibly didn't eat enough this morning. Made it round and don't feel like I got slower so at least stamina wasn't really an issue. Found the map a bit confusing 1-2, need to trust myself a bit more. Now realised that I didn't need to climb on the way to 15 and should have stayed lower. Bit off on 17, couldn't really see the veg boundary and hadn't gone far enough when I started to faff, otherwise was all fine.

Running warm up/down 8:57 [1] 1.27 km (7:03 / km) +20m 6:32 / km
ahr:129 max:152 shoes: Purple MM 2

Plod back to the car, some with Niamh :)

Saturday Mar 24, 2018 #

Running warm up/down 6:57 [1] 1.04 km (6:41 / km) +35m 5:43 / km
ahr:143 max:161 shoes: MM4 Purple 3

To the start of the middle with Saz, loving all the wooden sculptures!
1.92D/km

Orienteering 33:25 [4] 3.44 km (9:43 / km) +120m 8:16 / km
ahr:164 max:177 shoes: MM4 Purple 3

Scottish Spring Middle, Abbey Craig
Good fun, found it really tough physically just not in shape at all! Almost ran past 3 as I hadn't quite got into the scale. Bit off on 12, coming uphill towards it and it was hard to tell what was a knoll. Slight overshoot on 21, didn't look as expected, think I was higher than I thought. Hesitant on 23 Sarah had caught me up and I was a bit distracted! Happy enough with this, it's where I am.
0.87D/km

Running warm up/down 9:48 [1] 1.44 km (6:48 / km)
ahr:130 max:151 shoes: MM4 Purple 3

Up to the top with Saz and then back to download.
2.78D/km

Running warm up/down 10:02 [1] 1.58 km (6:21 / km) +15m 6:04 / km
ahr:138 max:150 shoes: New Asics GT2000

To the start of the sprint, starts delayed so quite a bit of jogging about.
3.16D/km

Orienteering 14:51 [5] 2.88 km (5:09 / km) +15m 5:02 / km
ahr:172 max:180 shoes: New Asics GT2000

Scottish Spring Sprint, Castlandhill
Ooft, after this morning this was really hard. Legs felt dead and I just had to dig in and do what I could. Relatively straightforward navigationally just physically and lack of SI Air slowed me down (really showed once Emma caught me up, she was deffo running faster too but gap widened at controls).
0.35D/km

Running warm up/down 5:06 [1] 0.87 km (5:52 / km)
ahr:136 max:150 shoes: New Asics GT2000

Back to assembly with a wee gang.
4.60D/km

Friday Mar 23, 2018 #

Event: Scottish Spring Weekend - Dark Thistle / Sprint distance / Dark Spring

Climbing 1:00:00 [0]
(rest day)

With Cal, Saz and Stephen.

Thursday Mar 22, 2018 #

Strength and Conditioning 1:00:00 [1]

WU and physio in My Gym so a few exercise tweaks as the equipment isn't as good.
Front squat 3x8 (20) 30, 30, 40kg
Deadlift 3x8 (40) 60, 60, 60kg

Orienteering 23:20 [3] 4.22 km (5:32 / km) +20m 5:24 / km
ahr:156 max:173 shoes: New Asics GT2000

Gracemount FWTN
Bit tired as straight to this from gym, so was relieved when the courses were planned short because it's right before lots of weekend races.
Nothing much to report, L ankle was a bit sore but hopefully it will be ok for the weekend. Torch went out at 9 because it came unplugged inside my bag somehow... Had already planned the last 2 so didn't bother trying to fix it.

Wednesday Mar 21, 2018 #

Pilates/Yoga 40:00 [0]

Body Balance, actually made it! Not feeling too bad after gym yesterday but back a little tight and some of the tracks were focused on back which didn't help!

Cycling 1:00:00 [1]

Quite a lot today, did 25-30km but don't want to make too big a bar as some of it wasn't that difficult. Headwind into work was yuck.

Running 33:59 [2] 5.78 km (5:53 / km) +20m 5:47 / km
ahr:141 max:154 shoes: New Asics GT2000

With Kirstin down a bit of the WoL and then roads home. Super windy! Was fun though and good to get out.
2.60D/km

Note

Also walked for about an hour with a friend, wasn't strenuous at all but still time on feet!

Tuesday Mar 20, 2018 #

Strength and Conditioning 1:00:00 [1]

Same as last week: WU and physio then
Back Squat 3x8 (20) 40, 40, 40
Deadlift 3x8 (30) 50, 50, 50

Swimming 45:00 [3] 2.0 km (22:30 / km)

Same session as last week. Good start at getting back into training but starting to remember that actually this session needs to be a running one to get the most benefit...

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