Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: KirstyC

In the 31 days ending Oct 31, 2019:

	activity	#	time	miles		km		+m
	running	24	18:32:53	115.67	(9:37)	186.16	(5:59)	2341
	cycling	9	5:23:49	42.41	(7:38)	68.25	(4:45)	627
	rock climbing	3	2:10:00
	orienteering	1	49:58	4.14	(12:04)	6.67	(7:30)	243
	spinning	1	46:06
	Total	31	27:42:46	162.23		261.08		3211
averages - sleep:6

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Thursday Oct 31, 2019 #

4 PM

running (Happy Halloween ) 31:55 [3] 5.59 km (5:42 / km) +54m 5:27 / km
ahr:155 max:179

Out earlier than usual to get a run in the daylight along by the canal / kelvin before it got dark and Spooky.

Wednesday Oct 30, 2019 #

5 PM

running (Harries ) 1:00:14 [3] 10.14 km (5:56 / km) +99m 5:40 / km
ahr:151 max:177

Getting chilly ❄️ Long sleeves are officially back !! Shorts still going strong though :))

C • shorts 1

Monday Oct 28, 2019 #

5 PM

running (Harries) 52:54 [3] 9.41 km (5:37 / km) +84m 5:23 / km
ahr:152 max:177

so dark :((
legs feeling stiff and tight all day at uni, felt good to get them moving.

Sunday Oct 27, 2019 #

12 PM

running (Ryvoan ) 53:47 [3] 8.54 km (6:18 / km) +160m 5:45 / km
ahr:151 max:180

Out to Ryvoan Bothy via the green loch with E , John and Luke . Legs felt pretty tiered after yesterday but making the most of being in the Cairngorms. Took it pretty slow, not quite a recovery run but average above 6mins so not fussed. Calves didn’t feel as tight as I expected, will do some rolling tonight though.

C • run 1

Saturday Oct 26, 2019 #

11 AM

running 6:06 [3] 1.04 km (5:51 / km) +3m 5:46 / km
ahr:156 max:169

running race (Hill race ) 1:31:24 [4] 13.18 km (6:56 / km) +656m 5:33 / km
ahr:184 max:211

Meall a`Bhuachaille hill race - loved it . Such a lush course with some lush views , heafty first climb all the way up to MaB and then lots of up and downs all the way along the ridge , nice bit of terrain running thrown in too . Then the muddy decent back down to finish at badaguish centre. Legs felt great on all the uphills , and on the flats between the summits. Maybe didn’t push myself enough but just enjoyed the whole race and felt good . need to work on running down hill though on technical trails , slowed me down quite a bit , just don’t have the confidence on all the rocky muddy bits. Was a bit worried about how the knees would feel on the downs but had no pain or niggles, not even on the final section of compact trails to the finish. Chuffed :))) Nice to have Eilidh, Luke and John up on the final summit to cheer all the deeside runners on :))) much appreciated xx

running warm up/down (WD) 7:44 [1] 1.03 km (7:29 / km) +11m 7:06 / km
ahr:167 max:180

Then drove to loch Garten for a freezing post race swim, let’s just hope it was good for muscle recovery.

Thursday Oct 24, 2019 #

5 PM

cycling 8:23 [3] 2.03 km (4:08 / km) +17m 3:58 / km
ahr:123 max:156

running (GU O club ) 27:47 [2] 4.07 km (6:49 / km) +21m 6:39 / km
ahr:165 max:183

First GU orienteering club session - just a quick wee jog along the kelvin with head torches getting to know some each other and chat about the clubs plans for training. Back in time to get ready for the athletics Ceilidh :))

cycling 7:37 [3] 2.49 km (3:04 / km) +23m 2:56 / km
ahr:137 max:163

Wednesday Oct 23, 2019 #

5 PM

running (Harries easy miles ) 48:39 [3] 8.84 km (5:30 / km) +80m 5:16 / km
ahr:151 max:171

Museum route + the 2k there and back .
Felt the same pain under my right knee from my old injury in the first few minutes from leaving my flat , panicked a bit but it then went away and had no issues for the rest of the run , all tarmac , but seems ok . Will start doing some of the physio exercises again just to be safe

Tuesday Oct 22, 2019 #

5 PM

running (steady 10) 58:45 [3] 10.1 km (5:49 / km) +83m 5:35 / km
ahr:154 max:181

wimped out of harries intervals tonight, legs just feeling a little tired and not up for it, in need of a nice and slow solo run. Mindful that i've got the Meall a`Bhuachaill run on Saturday so don't want to do anything this week that will tire the leggies.
went a new route down though central and across the Clyde. Wanted to stay on the river side cycle path but apparently on the Southside this Is impossible. So ended up getting a wee bit lost, found some sketchy looking parts. Made it back across and up to the uni to pick up head torches from Victoria for the GU orienteering clubs first training session on Thursday!!
Getting to dark to be running through parks or down by the kelvin without a head torch. Winter is coming :))

C • Sunday 2

Monday Oct 21, 2019 #

5 PM

cycling 8:08 [3] 2.06 km (3:57 / km) +18m 3:47 / km
ahr:108 max:139

running (Harries ) 27:06 [3] 5.26 km (5:09 / km) +52m 4:54 / km
ahr:155 max:179

some easy miles

cycling 8:25 [3] 2.27 km (3:42 / km) +21m 3:32 / km
ahr:146 max:162

8 PM

rock climbing (Bouldering TCA) 50:00 [3]

bit of bouldering with John and Luke at TCA. completed two of the climbs I couldn't from last week so pretty chuffed :))

Saturday Oct 19, 2019 #

11 AM

running warm up/down (WU) 6:08 [3] 1.08 km (5:41 / km) +13m 5:21 / km
ahr:142 max:165

running race (Loch Kinord 10k) 48:31 [4] 10.02 km (4:51 / km) +48m 4:44 / km
ahr:174 max:196

First time running lock K 10 . Super nice route , so nice running in deeside again. Legs took a bit of getting going , hit 4K and felt good and ready to push a bit so picked up my pace, felt good from then on, some nice wee sections of uneven rocky trails giving the orienteers a bit of a chance to overtake :)) 6th lady and 1st woman’s team with sally and Jane for deeside runners.

C • Race 1

running warm up/down (WD) 6:07 [3] 1.02 km (6:00 / km)
ahr:167 max:175

4 PM

running (Golden hour ) 32:25 [3] 3.68 km (8:48 / km) +67m 8:04 / km
ahr:132 max:199

Quick walk / run with amber , needed a good catch up.

Friday Oct 18, 2019 #

rock climbing (With E ) 1:00:00 [3]

Tour of Edi gym from Eilidh then a wee bit of climbing , mainly top rope and a tiny bit of bouldering . Arms still tiered from climbing on Monday lol

C • intensity 1

2 PM

running (Arthur’s seat) 41:11 [3] 6.56 km (6:17 / km) +141m 5:40 / km
ahr:157 max:178

Quick run in the rain with Finn along the crags. Waiting on Eilidh to be done at uni before heading back to deeside . Loch Kinord 10k tomorrow.

Thursday Oct 17, 2019 #

6 PM

cycling (To Gu ) 8:26 [3] 2.04 km (4:08 / km) +18m 3:57 / km
ahr:125 max:155

spinning (GU Tri spin class ) 46:06 [3]
ahr:171 max:193

Pyramid format - 1 mins up through levels to red , 3 min on each on the way back down x3 , last rep holding at each level for 4 mins . + wu and wd and some stretching .

cycling (Home ) 8:47 [3] 2.46 km (3:35 / km) +23m 3:25 / km
ahr:155 max:169

Shaky legs

Wednesday Oct 16, 2019 #

5 PM

running (H&h) 57:10 [3] 10.05 km (5:41 / km) +102m 5:25 / km
ahr:154 max:176

Easy miles - 5k with the harries + extra on the way home , nice evening so went down to the kelvin on way back, feeling fresh, enjoying having no ankle, knee or feet niggles . Arms are sore though from climbing , sign that I need to do more arm work

Tuesday Oct 15, 2019 #

5 PM

cycling 9:13 [3] 2.09 km (4:24 / km) +18m 4:13 / km
ahr:136 max:153

running (H&h ) 26:32 [3] 4.77 km (5:34 / km) +43m 5:19 / km
ahr:143 max:173

“Hill” reps night . 2k jog out to the slightly inclined road. Rushed to get back for meeting about Glasgow uni orienteering club so managed one 50 second rep and had to speed back for the meeting .

C • hills 1

cycling 8:14 [3] 2.48 km (3:19 / km) +23m 3:10 / km
ahr:123 max:152

Monday Oct 14, 2019 #

rock climbing (Bouldering @ TCA ) 20:00 [3]

Bouldering with John and luke at the climbing academy. Definitely need to build up some more arm strength

5 PM

cycling 9:47 [3] 2.12 km (4:36 / km) +17m 4:26 / km
ahr:114 max:146

running (H&H) 26:05 [3] 4.84 km (5:23 / km) +19m 5:17 / km
ahr:157 max:183

Easy miles night along the kelvin and through botanics . Arches both feeling fine , hopefully doesn’t become an issue .

cycling 8:58 [3] 2.09 km (4:17 / km) +21m 4:05 / km
ahr:135 max:162

Sunday Oct 13, 2019 #

11 AM

running warm up/down (WU) 9:00 [3] 1.0 km (8:58 / km) +72m 6:36 / km
ahr:130 max:162

orienteering (SOL) 49:58 [3] 6.67 km (7:30 / km) +243m 6:20 / km
ahr:167 max:191

SOL Teviothead Blue course - (3rd, 1st female) always love some nice open hills, nav was decent enough , few blips coming into controls but nothing major. Heading to 14 was way off to the left but was gonna happen after not taking a proper bearing and just enjoying running downhill instead. Still trying to shake of this cold so getting going in the first half was a little tiring , took it slow , breathing wasn’t too easy . Going into second half of race felt a lot better and had warmed up , picked up pace, spiked controls and overall pretty happy with run.

running warm up/down (WD #1) 3:03 [3] 0.5 km (6:07 / km)
ahr:148 max:168

running (WD #2) 25:03 [3] 0.8 km (31:14 / km)
ahr:99 max:177

Plus sitting in the car for 15 mins...

Saturday Oct 12, 2019 #

4 PM

running (crags with Kat) 40:33 [3] 6.52 km (6:13 / km) +110m 5:44 / km
ahr:153 max:190

in Edi for the day for the coaching foundation course, managed too squeeze in a wee seat run with Kat along the Crags. both full of the cold, took it nice and slow.

Friday Oct 11, 2019 #

4 PM

cycling (To GU gym) 8:00 [3] 2.02 km (3:58 / km) +18m 3:48 / km
ahr:114 max:140

running (Easy miles ) 29:15 [3] 5.0 km (5:51 / km) +50m 5:34 / km
ahr:158 max:179

Easy 5 with Jura and her triathlon buddies . Nice to catch up over ice cream and churros after :))
Arches in both feet feeling a stretching pain when running / walking . Need to look at getting insoles for my normal day shoes , and invest in a tennis ball for some rolling .

C • Rolling 4

7 PM

cycling (Home in the dark ) 11:14 [3] 3.04 km (3:42 / km) +22m 3:34 / km
ahr:107 max:147

Thursday Oct 10, 2019 #

5 PM

running (Easy 10 ) 55:07 [3] 10.01 km (5:30 / km) +64m 5:20 / km
ahr:158 max:175

Squeezed a quick 10 in to Richmond park through G green . Back in time to go out for dinner and to see the Joker film with Luke and John.

Wednesday Oct 9, 2019 #

5 PM

running (H&h) 58:36 [3] 10.03 km (5:50 / km) +115m 5:31 / km
ahr:160 max:184

5k with the Harries . Was feeling good on the way home so kept going until 10km . Still have this cold but just taking it steady , good to be outside .

Tuesday Oct 8, 2019 #

Note
(sick) (rest day)

woke up feeling pretty bunged up. cold, cough and headache. in need of some more sleep and lots and lots of cups of lemon and ginger tea.

Monday Oct 7, 2019 #

Note
slept:6.0 (sick) (rest day)

travelling back to Glasgow. not much sleep with a 5am wake up then 6 hour train. scratchy throat all weekend and feeling a cold coming on. might take a few rests / low intensity days.

C • rests 1

2 PM

cycling (survived the one way stre) 1:14:58 [3] 12.9 km (5:49 / km) +87m 5:37 / km
ahr:109 max:161 (sick)

to the botanics to take some research photos for uni then down to the Clyde through west end for some shopping at Lidle. nice to have the bike out.
runny nose not fun whilst cycling.

Sunday Oct 6, 2019 #

4 PM

running 28:17 [3] 5.4 km (5:14 / km)
ahr:159 max:177

mix of steady and tempo on a old roman road. not keen to join in with J's intervals.
long-ish walk in the morning so just a quick run to feel more awake.

Saturday Oct 5, 2019 #

12 PM

cycling 2:23:39 [3] 28.16 km (5:06 / km) +303m 4:50 / km
ahr:127 max:179

6 bikes
5 packets of peanuts
4m of climb
3 punctures
2 MacyDs
1 hot chocolate.
Fun day out on the bikes in the surprisingly sunny weather with the Dudley's.

Friday Oct 4, 2019 #

11 AM

running 1:02:41 [2] 11.55 km (5:26 / km) +78m 5:15 / km
ahr:166 max:190

easy run with Josh around the super hilly landscape near Ashwell.

Wednesday Oct 2, 2019 #

5 PM

running (h&h museum route) 51:48 [3] 8.8 km (5:53 / km) +75m 5:39 / km
ahr:143 max:171

Tuesday Oct 1, 2019 #

5 PM

running (H&H Intervals) 39:00 [3] 7.3 km (5:21 / km) +41m 5:12 / km
ahr:152 max:182

First intervals with the Harries. Session was 8x2 min off 1min on, cut it short to 5 reps as feeling pretty tired after a long day at uni and starting to feel a cold coming on so didn't want to risk it. loops round kelvin grove art gallery + the 2 ish km there and back.

C • BEROCCA 2

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