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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: KirstyC

In the 31 days ending Mar 31, 2019:

activity # timemileskm+m
  running17 8:50:08 53.6(9:53) 86.26(6:09) 1576
  orienteering7 4:50:11 20.58(14:06) 33.13(8:46) 813
  S&C4 3:20:00 0.69 1.12
  cycling2 1:24:24 16.59(5:05) 26.69(3:10) 375
  Total25 18:24:43 91.46 147.2 2764

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Sunday Mar 31, 2019 #

1 PM

running (Stirling uni jog ) 17:30 [3] 3.11 km (5:38 / km) +27m 5:24 / km
ahr:151 max:163

Woke up with a really bad cough and very painful legs from all the hills yesterday . Wimped out of the Orienteering and went on a little leg loosener round the campus instead

Saturday Mar 30, 2019 #

12 PM

running race (Birnham hill race ) 45:23 [3] 6.54 km (6:56 / km) +368m 5:25 / km
ahr:166 max:199

Slow and steep climb with many false summits . Then down a long and sunny descent , to then realise there’s still 2km of sluggish ups and downs back to the finish . 3rd junior

running warm up/down 3:35 [3] 0.45 km (7:57 / km) +4m 7:36 / km
ahr:155 max:179

running warm up/down (To the start of o) 26:36 [3] 2.3 km (11:34 / km) +187m 8:13 / km
ahr:135 max:165

orienteering race (Scottish middle champs ) 42:16 [3] 4.56 km (9:16 / km) +109m 8:17 / km
ahr:172 max:191

W18 Scottish middle champs - very very sore and tired going into this after thehill race in the morning . Took it easy and tried to enjoy myself . Nice course . Back to the summit of Birnham hill , second time for the day . 3rd .

running warm up/down (WD) 5:25 [3] 0.73 km (7:27 / km)
ahr:167 max:180

Thursday Mar 28, 2019 #

4 PM

cycling 18:31 [3] 4.28 km (4:20 / km) +99m 3:53 / km
ahr:143 max:173

running 32:05 [3] 5.21 km (6:09 / km) +132m 5:28 / km
ahr:160 max:183

Hill of Fare fail with Eilidh . Got to the bottom of the steep section , Both of our Legs feeling heavy and dead so bailed to the “sunset loop” with a lot less climb . Nice and warm so had the vests on

cycling 18:04 [3] 4.32 km (4:11 / km) +72m 3:52 / km
ahr:160 max:173

Tuesday Mar 26, 2019 #

6 PM

running (DR intervals ) 37:30 [3] 7.49 km (5:00 / km)
ahr:159 max:194

Time trials - 3x1mile reps + a painful WU and WD due to some DOMS

Monday Mar 25, 2019 #

S&C (Gym ) 50:00 [3]

40min S&C and 10 min with roller and stretching
1 PM

running (BA girls ) 32:33 [3] 5.54 km (5:52 / km) +90m 5:26 / km
ahr:150 max:177

XC route into glen o Dee

Sunday Mar 24, 2019 #

11 AM

running warm up/down 12:56 [3] 1.58 km (8:11 / km) +105m 6:08 / km
ahr:155 max:181

12 PM

orienteering race (Hampsfell ) 31:34 [4] 4.18 km (7:33 / km) +73m 6:57 / km
ahr:183 max:199

Hampsfell Red Rose classic

running warm up/down 4:53 [3] 0.76 km (6:26 / km)
ahr:156 max:171

Saturday Mar 23, 2019 #

2 PM

running warm up/down 9:19 [3] 1.37 km (6:48 / km) +32m 6:06 / km
ahr:142 max:165

orienteering race (Lancaster sprint ) 16:04 [5] 3.15 km (5:06 / km) +12m 5:00 / km
ahr:177 max:195

Lancaster uni selection race

running warm up/down 19:18 [3] 2.47 km (7:48 / km)
ahr:150 max:171

Thursday Mar 21, 2019 #

4 PM

running (Into banchory ) 33:59 [3] 6.39 km (5:19 / km) +93m 4:57 / km
ahr:167 max:182

Home into banchory the straightest way

Wednesday Mar 20, 2019 #

6 PM

orienteering (Banchory urban ) 25:42 [3] 4.98 km (5:10 / km) +60m 4:52 / km
ahr:148 max:185

Sprint loops starting at banchory academy - some interesting route choices through the academy with Luke and John

Tuesday Mar 19, 2019 #

6 PM

running (DR intervals ) 41:54 [4] 8.01 km (5:14 / km) +16m 5:11 / km
ahr:168 max:192

Pyramids 1,2,3,4,3,2,1 with 1min recovery between each

Monday Mar 18, 2019 #

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

Core circuit . Perfect 10 stretching. Physio stuff
1 PM

running (Lunch run) 34:02 [3] 6.11 km (5:34 / km) +107m 5:07 / km
ahr:173 max:194

5 PM

running 10:22 [3] 1.43 km (7:16 / km)
ahr:155 max:170

Friday Mar 15, 2019 #

10 AM

running warm up/down (WU) 16:41 [3] 2.33 km (7:09 / km) +27m 6:45 / km
ahr:141 max:175

12 PM

running race (X country ) 11:52 [4] 2.78 km (4:17 / km) +25m 4:05 / km
ahr:171 max:201

Aberdeen Balgownie X country - 7th senior girl . very short , needed another few km , felt it was over as soon as it started .

running warm up/down (WD) 3:59 [3] 0.54 km (7:22 / km) +17m 6:21 / km
ahr:164 max:193

Thursday Mar 14, 2019 #

5 PM

running (HoF) 46:46 [3] 7.05 km (6:38 / km) +304m 5:27 / km
ahr:162 max:185

Steady up hill of Fare with Eilidh

Wednesday Mar 13, 2019 #

6 PM

orienteering (Muir of dinner night o tr) 1:06:55 [3] 5.47 km (12:13 / km) +176m 10:32 / km
ahr:149 max:180

Maroc night training course at Muir of Dinnet up to the power lines . Wasn’t quite dark at the beginning making it really difficult to see with a torch.

Tuesday Mar 12, 2019 #

6 PM

running (Deeside runners intervals) 50:58 [4] 9.76 km (5:13 / km) +4m 5:13 / km
ahr:157 max:176

6x4min with 2min recovery + WU and WD . Battling against mad head winds made it extra tough

Sunday Mar 10, 2019 #

10 AM

running 15:07 [3] 1.65 km (9:10 / km) +37m 8:14 / km
ahr:144 max:161

orienteering race (Northern champs warncliff) 47:40 [4] 5.48 km (8:42 / km) +178m 7:29 / km
ahr:179 max:197

running 17:25 [3] 2.65 km (6:34 / km)
ahr:149 max:170

Friday Mar 8, 2019 #

6 PM

S&C (Treadmill ) 45:00 [3] 1.12 km (40:19 / km)
ahr:141 max:165

+ physio routine and perfect 10 stretching .

Thursday Mar 7, 2019 #

orienteering (Birsemore ) 1:00:00 [3] 5.3 km (11:19 / km) +205m 9:29 / km

Night training at Birsemore . Very very foggy so just a bit of a wander round with Eilidh Ali and Ewan.

Tuesday Mar 5, 2019 #

5 PM

cycling 47:49 [3] 18.1 km (2:39 / km) +204m 2:30 / km
ahr:132 max:155

Monday Mar 4, 2019 #

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

Wu on bike . Core circuit . Rolling, stretching and physio exercises

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