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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: KirstyC

In the 30 days ending Nov 30, 2018:

activity # timemileskm+m
  running14 8:11:09 42.73(11:30) 68.76(7:09) 1520
  orienteering8 7:08:24 28.34(15:07) 45.61(9:24) 868
  cycling4 2:32:35 28.3(5:23) 45.55(3:21) 398
  Total23 17:52:08 99.37(10:47) 159.92(6:42) 2785

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Friday Nov 30, 2018 #

4 PM

running 46:16 [3] 5.66 km (8:11 / km) +57m 7:47 / km
ahr:149 max:168

Took a friend out running for the first time. Slow and steady round about inchmarlo and onto the golf course . Recovery pace .

Wednesday Nov 28, 2018 #

6 PM

orienteering 28:37 [3] 2.87 km (9:58 / km) +9m 9:49 / km
ahr:141 max:163

Night o at Balmedie sand dunes . Retired after 3rd control bye to a sand storm , couldn’t see . Scrappy nav upuntil that point , struggled to pick out the contours .

Tuesday Nov 27, 2018 #

6 PM

running (DR intervals ) 37:29 [3] 7.66 km (4:54 / km) +39m 4:46 / km
ahr:152 max:174

Deeside runners intervals - 5 x 4 on 2 off + WU and WD . First intervals on the green this winter , no niggles, felt good but need to get my speed back up .
C • The green? 1

Monday Nov 26, 2018 #

1 PM

running (BG running club ) 28:50 [3] 5.29 km (5:27 / km) +35m 5:17 / km
ahr:140 max:153

BA girls running club - first time doing and interval session with the girls , only short about 100m . Slow jog there and back as a bit of a recovery day .

Saturday Nov 24, 2018 #

10 AM

running (Ed seat ) 1:08:23 [3] 11.01 km (6:13 / km) +249m 5:35 / km
ahr:161 max:188

Arthur’s Seat - steady run on and round the seat , could feel knee on the down hills so took it slow down , no pain on the flat of uphill .

Thursday Nov 22, 2018 #

2 PM

cycling 13:12 [3] 3.27 km (4:02 / km) +56m 3:43 / km
ahr:119 max:150

running (Hills ) 1:00:28 [3] 10.01 km (6:03 / km) +353m 5:08 / km
ahr:160 max:184

Hill of Fair - first proper non orineering run since before the knee injury . Felt good up the hills , felt some pain on the long downhills , recon I still need to avoid downhills on trails for a bit . Both knees still felt weak but not painful so need to continue with physio strength exercises and not rush back into running fully .

cycling 11:48 [3] 3.28 km (3:36 / km)
ahr:146 max:159

Wednesday Nov 21, 2018 #

6 PM

running 1:04:24 [3] 4.4 km (14:38 / km) +266m 11:14 / km
ahr:138 max:184

Monday Nov 19, 2018 #

1 PM

running 24:51 [3] 4.04 km (6:09 / km) +38m 5:53 / km
ahr:151 max:168

Sunday Nov 18, 2018 #

10 AM

running 5:13 [3] 0.89 km (5:53 / km)
ahr:120 max:142

1 PM

running 42:56 [3] 3.79 km (11:21 / km) +201m 8:58 / km
ahr:155 max:188

Saturday Nov 17, 2018 #

10 AM

orienteering 1:31:46 [3] 9.4 km (9:46 / km) +257m 8:35 / km
ahr:159 max:187

Down hill running technical training at balmoral. 4 down hill courses and back up again .
2 PM

orienteering 47:39 [3] 5.25 km (9:04 / km) +98m 8:18 / km
ahr:167 max:187

1 man mass start really , 2 loops . Cambus o may

Friday Nov 16, 2018 #

6 PM

orienteering 24:43 [3] 4.59 km (5:23 / km) +24m 5:15 / km
ahr:148 max:169

Tuesday Nov 13, 2018 #

2 PM

orienteering 36:00 [3] 3.12 km (11:32 / km) +6m 11:25 / km
ahr:134 max:163

Monday Nov 12, 2018 #

9 AM

running 3:14 [3] 0.54 km (5:57 / km) +22m 4:56 / km
ahr:140 max:163

running 14:21 [3] 1.88 km (7:39 / km) +106m 5:58 / km
ahr:151 max:178

11 AM

orienteering 57:02 [3] 6.04 km (9:26 / km) +112m 8:38 / km
ahr:171 max:187

2 PM

running 1:19:41 [3] 11.57 km (6:53 / km) +88m 6:38 / km
ahr:157 max:195

Saturday Nov 10, 2018 #

1 PM

running 2:21 [3] 0.34 km (6:56 / km) +51m 3:58 / km
ahr:120 max:137

Thursday Nov 8, 2018 #

3 PM

cycling 7:48 [3] 3.06 km (2:33 / km) +11m 2:30 / km
ahr:116 max:145

cycling 11:49 [3] 1.52 km (7:45 / km)
ahr:149 max:179

cycling 7:48 [3] 3.06 km (2:33 / km) +11m 2:30 / km
ahr:116 max:145

cycling 11:49 [3] 1.52 km (7:45 / km)
ahr:149 max:179

5 PM

cycling 14:24 [3] 3.99 km (3:37 / km) +41m 3:26 / km
ahr:143 max:163

cycling 14:24 [3] 3.99 km (3:37 / km) +41m 3:26 / km
ahr:143 max:163

Wednesday Nov 7, 2018 #

6 PM

running 1:27 [3] 0.18 km (8:03 / km)
ahr:127 max:139

orienteering 40:37 [3] 3.8 km (10:42 / km) +67m 9:50 / km
ahr:156 max:186

orienteering 1:27 [3] 0.15 km (9:40 / km)
ahr:156 max:174

running 1:27 [3] 0.18 km (8:03 / km)
ahr:127 max:139

orienteering 40:37 [3] 3.8 km (10:42 / km) +67m 9:50 / km
ahr:156 max:186

orienteering 1:27 [3] 0.15 km (9:40 / km)
ahr:156 max:174

Tuesday Nov 6, 2018 #

4 PM

cycling 59:33 [3] 21.84 km (2:44 / km) +238m 2:35 / km
ahr:107 max:157

Sunday Nov 4, 2018 #

11 AM

running 2:05 [3] 0.25 km (8:22 / km)
ahr:116 max:133

orienteering 58:29 [3] 6.44 km (9:05 / km) +228m 7:43 / km
ahr:140 max:189

running 7:43 [3] 1.09 km (7:05 / km) +15m 6:38 / km
ahr:151 max:173

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