Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: KathrynB

In the 29 days ending Feb 29, 2016:

activity	#	time	miles		km		+m
Orienteering	3	2:18:47	7.69	(18:03)	12.37	(11:13)	155	31 /	37c	83%
Running	5	2:09:39	12.37		19.9		53
Stretching/Rolling	3	1:10:00
Cycling	1	47:00	6.84	(6:53)	11.0	(4:16)
Gym	1	40:00
Total	13	7:05:26	26.89		43.27		208	31 /	37c	83%
[1-5]	10	5:55:26

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Monday Feb 29, 2016 #

Gym 40:00 [3]

Strength circuits stuff with variety of different weights. Nackered.
Bit of pain in my knee during kneeling exercises from when I fell off a curb 2 and a half years ago...

Sunday Feb 28, 2016 #

Orienteering 36:17 [3] 3.55 km (10:13 / km)
ahr:146 spiked:8/8c shoes: Blue/orange Inov8 X-talons 212

ScotJOS training on Creag Mhic. Followed by Iain Embery and focusing on developing a system for every leg that will ensure I will find the control, with an emphasis on attack points. Stopped at each control to discuss. Went pretty well and got some good new ideas. Absolutely loved the area and the amazing weather topped it off ❤️

Orienteering 28:23 [2] 2.73 km (10:24 / km)
ahr:152 spiked:8/8c shoes: Blue/orange Inov8 X-talons 212

Chasing start kinda course. Idea was that we all finished at the same time, so we decided start order and start intervals. Went quite near the beginning as my ankles were aching a bit. First bit was a bit faster until I caught Mhari, then slowed down and Ran with her. Pace picked up again as we were caught be the rest right near the end. Worked really well

Saturday Feb 27, 2016 #

Orienteering 26:53 [2] *** 2.27 km (11:51 / km)
spiked:6/7c shoes: Yellow Inov8 X-talons 212

ScotJOS training - took it slow as the ground was particularly ankle churning. Focusig on picture

Orienteering 13:14 [4] *** 1.32 km (10:02 / km)
spiked:5/6c shoes: Yellow Inov8 X-talons 212

Pairs relay kinda thing. Took it a bit harder although terrain was tough going. Ankle a bit sore at the end - think that was the limit

Friday Feb 26, 2016 #

Stretching/Rolling 30:00 [0]
(rest day)

Added a bit of ankle work in

Thursday Feb 25, 2016 #

Running 42:46 [2] 7.78 km (5:30 / km) +40m 5:22 / km

Gentle run round Forres, taking it easy after yesterday.
Not having run for more than 20 minutes for the last while has taken its toll and could really feel it in my legs at the end. Ankles feeling a lot better

Wednesday Feb 24, 2016 #

Running 20:00 [5]
shoes: Gel Asics Cumulus 16

Physiological Testing

C • deets 3

Tuesday Feb 23, 2016 #

Running warm up/down 7:00 [1] 1.26 km (5:33 / km)

Running 22:55 [4] 4.0 km (5:44 / km)
ahr:166 max:184 shoes: Yellow Inov8 X-talons 212

Physiological testing tomorrow so only did half the set. Ended up doing 4x2mins 1min recovery. 470m(179), 470m(182), 450m(183), 450m(184). Feeling more able to get the speed up than the last few sessions, so ended positive before tomorrow.

Running warm up/down 4:30 [1] 0.6 km (7:30 / km)

Monday Feb 22, 2016 #

Stretching/Rolling 20:00 [0]

Sunday Feb 21, 2016 #

Running 22:28 [2] 4.26 km (5:16 / km) +13m 5:12 / km
shoes: Gel Asics Cumulus 16

Couldn't run in the moravian event so ran part way home instead. Small bit of strides in the middle.

Saturday Feb 20, 2016 #

Running 10:00 [3] 2.0 km (5:00 / km)
ahr:160 max:175 (injured) shoes: Gel Asics Cumulus 16

Short run to test my ankle before making final decision on whether physiological testing next week would be a good idea. Just easy out to Brodie gates, then picking up the pace back into the village. Ankles feeling fine, but could really feel not having done anything for the past week and sore knees.

Thursday Feb 18, 2016 #

Cycling 47:00 [2] 11.0 km (4:16 / km)
(injured)

Originally planned to do an interval session on the bike as I can't run at the moment, but my L ankle really puffy and purple so decided a nice easy cycle would be better. Went just into culbin then back through Brodie and round the pond. No ankle pain during and lovely cycling round the castle into the sunset

C • KATHRYNNN 2

Wednesday Feb 17, 2016 #

Note

Had my right ankle checked in A&E - not broken just bad sprain - thank god!!

Stretching/Rolling 20:00 [0]
(injured)

Tuesday Feb 16, 2016 #

Orienteering 34:00 [2] *** 2.5 km (13:36 / km) +155m 10:23 / km
ahr:143 max:166 spiked:4/8c shoes: Yellow Inov8 X-talons 212

Training on Newtyle. Ankles sore so only did the last few controls keeping in the woods. Pretty shit navigation first time round so went and did it again - much better,

Monday Feb 15, 2016 #

Note

Couldn't run at all as my ankles were too bad. Really swollen and sore

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