Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: KirstyC

In the 28 days ending Feb 28, 2019:

activity	#	time	miles		km		+m
orienteering	11	11:15:27	44.39	(15:13)	71.44	(9:27)	1252
running	9	5:14:36	26.71	(11:47)	42.98	(7:19)	701
S&C	1	1:00:00
Total	17	17:30:03	71.1		114.42		1953

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Tuesday Feb 26, 2019 #

5 PM

running 38:30 [3] 6.03 km (6:23 / km) +89m 5:57 / km
ahr:147 max:179

Monday Feb 25, 2019 #

S&C (Gym ) 1:00:00 [3]

10mins WU . Core , arms , stretching and physio

Sunday Feb 24, 2019 #

10 AM

running warm up/down (To start ) 18:33 [3] 2.5 km (7:25 / km) +116m 6:01 / km
ahr:148 max:172

orienteering race (SOL 1) 1:52:47 [3] 8.34 km (13:32 / km) +150m 12:25 / km
ahr:122 max:178

SOL 1 at Birsemore - having to run all the 2.5 k to the start due to being a little tight for time , arrived at the start deciding it wasn’t best to run this race as knee was very sore and feeling overall pretty tiered . So decided to walk round the course skipping out some loops at the end . Very enjoyable to be in that area on such a nice day . Also forgot to stop my garmin at finish so this includes the 2k walk back to download and 30mins of just being inside

Saturday Feb 23, 2019 #

7 PM

running warm up/down (To start ) 16:28 [3] 2.4 km (6:51 / km) +3m 6:49 / km
ahr:143 max:168

orienteering race (British night champs ) 52:04 [5] 6.54 km (7:58 / km) +110m 7:21 / km
ahr:181 max:193

Muir of Dinnet night champs - all in all a good race , happy with how it went . A little wobble going to c9 in the slightly more technical and intricate area of the map but lost maybe about 1min . Felt confident with my navigation all the way through (except that c9) and felt good though the terrain . Knee was sore on the way to start and back to download but during the race I didn’t feel pain , but maybe becsue I wasn’t paying so much attention to it and navigating instead :/ will see

C • knee 1

running warm up/down (To download ) 24:07 [3] 2.81 km (8:35 / km)
ahr:154 max:170

Thursday Feb 21, 2019 #

7 PM

running warm up/down (WU) 2:28 [3] 0.41 km (6:02 / km)
ahr:142 max:147

running race (Potarch hill race ) 39:22 [3] 6.68 km (5:54 / km) +190m 5:10 / km
ahr:175 max:198

Potarch night hill race . Never ran this ace before , really liked the course , such mixture of terrain / flat / climb . 3rd woman overall 2nd junior woman

running warm up/down (WD) 8:35 [3] 1.18 km (7:16 / km)
ahr:159 max:174

Cool down with e , Joe and Ali along the river Dee

Wednesday Feb 20, 2019 #

orienteering race (Tilquhillie Night o ) 33:00 [3] 3.4 km (9:42 / km)

(Forgot garmin ) Last DNC of the season :(( ended on a high with a win on the medium course . Prize giving at after at the Burnett arms . Joint overall 1st with Nick hale and 1st in the woman’s .

Sunday Feb 17, 2019 #

9 AM

running (Scotjos ) 9:07 [3] 0.35 km (25:50 / km)
ahr:113 max:153

Drills

running (Scotjos ) 8:26 [3] 1.32 km (6:24 / km) +36m 5:38 / km
ahr:137 max:158

Uath lochins - WU

orienteering (Scotjos ) 29:35 [3] 3.05 km (9:42 / km) +74m 8:39 / km
ahr:166 max:180

Uath lochins - Control pick . knee is not great this morning , and realised it’s gone from only being sore on hard surfaces to now in terrain too :((

orienteering (Scotjos ) 29:37 [3] 1.84 km (16:07 / km) +45m 14:21 / km
ahr:128 max:166

Walk round a corridor exercise with DJ . Missed out the end of session relay , opted to be a spectator instead

Saturday Feb 16, 2019 #

8 AM

running (Scotjos ) 11:18 [3] 0.45 km (25:03 / km)
ahr:108 max:141

Drills

orienteering (Scotjos ) 1:37:17 [3] 8.8 km (11:04 / km) +121m 10:21 / km
ahr:167 max:189

Lovely morning session at Inshriach . First a multi technique windows / full contours in the very detailed intricate area then a long legs exercise with a 10000km leg ...

2 PM

orienteering (Scotjos ) 1:34:42 [3] 9.07 km (10:26 / km) +426m 8:27 / km
ahr:159 max:191

Supposedly “down hill course” set by James Tully from the summit of Craigellachie (inc jog up to summit) . At C4 The whole of Scotjos struggled to come up with the navigation skills to find it ...

Friday Feb 15, 2019 #

6 PM

orienteering (Scotjos ) 35:21 [3] 4.73 km (7:29 / km) +19m 7:20 / km
ahr:146 max:180

Friday evening night o behind the accommodation. Went round with the maroc “crew” , Eilidh Luke and Ali , seems to always drift right for some reason .

Wednesday Feb 13, 2019 #

6 PM

orienteering (Would of Easter Clune DNC) 42:29 [3] 4.53 km (9:22 / km) +167m 7:55 / km
ahr:160 max:187

Wednesday Feb 6, 2019 #

6 PM

orienteering race (Glen dye night o (DNC)) 45:21 [3] 4.65 km (9:45 / km) +114m 8:41 / km
ahr:165 max:185

Tuesday Feb 5, 2019 #

6 PM

running (Failed DR intervals ) 17:26 [3] 3.02 km (5:46 / km)
ahr:137 max:171

Went ahead and did it didn’t I . Stupidly attempted intervals ON TARMAC , managed the warm up to the start but decided there’s no point and it’s too sore , so was the designated jacket carrier and headed back to the car .

Monday Feb 4, 2019 #

1 PM

running (Recovery ) 24:36 [3] 4.04 km (6:06 / km)
ahr:137 max:147

Lunch time icy run . Knee very very sore , not feeling good after so much tarmac at the weekend :( back into the knee rehab and recovery, and ease back on running not in terrain , ie no to Deeside runners

Sunday Feb 3, 2019 #

11 AM

orienteering race (Scottish sprint champs 1s) 31:23 [3] 5.09 km (6:10 / km) +13m 6:06 / km
ahr:155 max:184

orienteering race (Scottish sprint champs 2n) 28:17 [3] 5.09 km (5:34 / km) +13m 5:29 / km
ahr:157 max:173

Saturday Feb 2, 2019 #

6 PM

orienteering race (Scottish night champs ) 43:34 [3] 6.33 km (6:53 / km)
ahr:156 max:173

Friday Feb 1, 2019 #

3 PM

running (HoF in the deep deep snow) 1:35:40 [3] 11.79 km (8:07 / km) +268m 7:17 / km
ahr:161 max:183

Fantastic decision to run up HoF in shorts in knee high snow and white out conditions , luckily I had my trusty running buddy E to keep my spirits up , because mine were pretty whiny when it ended up taking an hour to do the 5k up :((

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