Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: KirstyC

In the 30 days ending Apr 30, 2019:

activity	#	time	miles		km		+m
running	15	9:11:18	56.58	(9:45)	91.06	(6:03)	2270
orienteering	9	4:47:03	26.82	(10:42)	43.16	(6:39)	526
Surfing	2	3:30:00
S&C	3	1:13:36	0.22		0.35		2
Total	24	18:41:57	83.62		134.57		2797

2:00

0:00

» now

Tuesday Apr 30, 2019 #

6 PM

running (DR hill reps ) 49:51 [3] 9.09 km (5:29 / km) +264m 4:47 / km
ahr:150 max:185

Glen Tanner - 15x1mins on , 1min off . + WU and jog back down

Monday Apr 29, 2019 #

2 PM

running (Scolty + river home ) 1:14:22 [3] 13.45 km (5:32 / km) +300m 4:58 / km
ahr:167 max:192

Attempting the “Out there active where” shops scolty strava segment race thing, 1st 16-30 female and 2nd female overall . Finished at the mountain shop and then a nice sunny jog home via the Dee and home farm . Knees feeling great , no pains - finally ! Got to keep going with physio exercises and hopefully this is the injury gone

Thursday Apr 25, 2019 #

running (River Dee ) 52:00 [3] 9.1 km (5:43 / km)

Wednesday Apr 24, 2019 #

9 AM

running (HoF) 52:09 [3] 9.05 km (5:46 / km) +278m 5:00 / km
ahr:171 max:191

6 PM

orienteering (Forest sprint #2) 22:58 [3] 4.05 km (5:40 / km) +44m 5:23 / km
ahr:149 max:186

Hazel head

Sunday Apr 21, 2019 #

12 PM

orienteering race (JK long -Day 3) 1:05:43 [3] 9.57 km (6:52 / km) +174m 6:18 / km
ahr:185 max:199

Cold Ash - good nav , slow running . Too hot , annoyingly no water left at the water stop so feeling dehydrated throughout . Happy with the race overall though , just not a great result . Didn’t pick up pace soon enough , stayed too steady and reserved too much as I was worried about bonking like yesterday in the middle . Probably to cautious .

running warm up/down (WU) 3:00 [3] 0.37 km (8:04 / km)
ahr:142 max:160

Saturday Apr 20, 2019 #

12 PM

orienteering (JK middle - day 2) 31:08 [3] 4.15 km (7:31 / km) +18m 7:21 / km
ahr:188 max:200

Old Windmill Hill - mistake to C1 , not a good start . Through the middle section of the course made little errors , wrong side of the knoll or having to swerve into the control but that was about it , until C16 after spectator , stupidly didn’t take a beating out of spectator and found 2 wrong controls before mine right there at the end . Felt very tired towards the end probably went out too fast . Again struggling with the heat

running warm up/down (WU ) 11:13 [3] 1.7 km (6:37 / km)
ahr:151 max:173

Friday Apr 19, 2019 #

orienteering race (JK sprint- day 1 ) 19:00 [3] 3.8 km (5:00 / km)

Aldershot Garrison - hot hot hot + Emits made for a disappointing result

11 AM

running warm up/down (WU) 12:56 [3] 1.91 km (6:46 / km) +3m 6:42 / km
ahr:145 max:173

2 PM

orienteering warm up/down (WD) 8:00 [3] 1.32 km (6:03 / km)
ahr:164 max:175

Tuesday Apr 16, 2019 #

6 PM

running (DR hills ) 41:22 [3] 6.39 km (6:28 / km) +228m 5:30 / km
ahr:145 max:188

2 x something on , 1 min off

Sunday Apr 14, 2019 #

11 AM

running warm up/down (WU) 5:53 [3] 0.79 km (7:26 / km) +32m 6:10 / km
ahr:137 max:167

orienteering race (Scottish spring long + WD) 1:04:46 [3] 7.79 km (8:19 / km) +255m 7:09 / km
ahr:175 max:208

Falkland estate long - Blue - monster long leg 4 to 5 drained me , navigation all good but feeling slow . + WD back to download

Saturday Apr 13, 2019 #

8 AM

S&C (Drills) 8:36 [3] 0.35 km (24:30 / km) +2m 23:57 / km
ahr:115 max:140

12 PM

running warm up/down (WU) 1:37 [3] 0.2 km (8:00 / km)
ahr:128 max:137

orienteering race (Scottish spring middle ) 32:11 [3] 4.92 km (6:33 / km) +15m 6:27 / km
ahr:172 max:197

Tensmuir - Scottish spring middle blue course - technically all went well , no navigational issues thanks to the many many paths - legs feeling a bit heavy and niggly , probably feeling the exhaustion from 2 hours of Scotjos around the world table tennis in the morning :))))

running warm up/down (WD) 3:40 [3] 0.53 km (6:54 / km) +1m 6:49 / km
ahr:144 max:167

5 PM

running warm up/down (WU) 44 [3] 0.11 km (6:51 / km)
ahr:128 max:144

orienteering race (Scottish spring sprint) 24:27 [3] 4.23 km (5:47 / km) +21m 5:38 / km
ahr:160 max:189

Scottish spring sprint - Falkland woman’s open . Off to a bad start getting seriously confused trying to find C1, don’t think I was alone on that one though . After that sneaky first control things went well until a big route choice decision near the end on the roads, took the slower of the two I recon :( knee’s giving me some hassle but not too bad

running warm up/down (Control collection + WD) 10:17 [3] 1.46 km (7:03 / km) +11m 6:48 / km
ahr:138 max:163

Thursday Apr 11, 2019 #

10 AM

running (Kerloch hill ) 1:32:11 [3] 14.27 km (6:28 / km) +554m 5:25 / km
ahr:167 max:192

With E , John and Ali . Post run cool down in Knockburn loch ❄️

Wednesday Apr 10, 2019 #

6 PM

orienteering race (Forest sprint ) 18:50 [3] 3.33 km (5:39 / km)
ahr:141 max:188

Tollohill

Tuesday Apr 9, 2019 #

Surfing (Banff) 1:30:00 [3]

Monday Apr 8, 2019 #

S&C (Yoga ) 20:00 [3]

Sunday Apr 7, 2019 #

5 PM

running (Knock hill) 35:25 [3] 4.01 km (8:50 / km) +268m 6:37 / km
ahr:146 max:188

Tough , steep & short climb up to knock hill near Portsoy . Nice views . + a “haggis run” around the top to work in that extra distance . Beat E to the top ;)

C • Headstart 1

Saturday Apr 6, 2019 #

2 PM

running (Banff) 59:07 [3] 10.02 km (5:54 / km) +131m 5:32 / km
ahr:162 max:186

Loop from Duff house and up to the tower with E . A lot of tarmac in the 2nd half , stuck to the verge to relieve the knees but still sore (forgot to take my trusty ibuprofen)

Friday Apr 5, 2019 #

Surfing (Banff) 2:00:00 [3]

Thursday Apr 4, 2019 #

S&C (Yoga ) 45:00 [3]

45 min yoga flow with Eils . Definitely need a bit more practise for some of the moves , can’t quite go from a downward dog into a jump into a headstand and hold . Will maybe search for a “beginners flow” next time on YouTube ...

Tuesday Apr 2, 2019 #

6 PM

running (DR) 45:31 [3] 8.61 km (5:17 / km) +199m 4:44 / km
ahr:154 max:181

Deeside runners intervals , first night back in the beautiful Glen Tanar . Full of the cold and a cough but couldn’t miss the first night back . 3 bridges, 5x2 along the flat + 6x1 up the hill , 1min recovery .taking it fairly easy .

« Earlier | Later »