Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: KirstyC

In the 7 days ending Dec 9, 2018:

activity	#	time	miles		km		+m
orienteering	5	3:26:12	17.64	(11:41)	28.4	(7:16)	676
running	3	1:33:36	10.82	(8:39)	17.42	(5:22)	243
Total	8	4:59:48	28.47	(10:32)	45.82	(6:33)	918

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Sunday Dec 9, 2018 #

9 AM

orienteering (Urban- Stirling castle ) 45:14 [3] 6.97 km (6:29 / km) +236m 5:33 / km
ahr:145 max:184

3 urban courses around Stirling castle and old town - focusing on rout choice with some really long legs with lots of bits to catch us out

Saturday Dec 8, 2018 #

10 AM

orienteering (Urban training ) 39:44 [3] 6.29 km (6:19 / km) +134m 5:43 / km
ahr:150 max:183

6 mini courses - focuses on flow through controls and not reading in control circle , knowing rout in and out of controls (map memory)

orienteering (Urban ) 8:38 [3] 1.52 km (5:40 / km)
ahr:139 max:150

Staggered start mini urban course - using techniques from morning session in a race kind of situation

2 PM

orienteering (Stirling uni ) 39:29 [3] 6.47 km (6:06 / km) +89m 5:43 / km
ahr:153 max:180

4 mini courses around Stirling uni campus - no 1: through a small area with cabins all the same , lots of cross crossing , focussing on direction and knowing which one of the identical features I’m on . Ended up on the wrong side of the cabins often No 2: route choice with underpasses and design which side of the big accommodation buildings to go . Got caught out in a underpass with loads of corners . No 3: knowing what’s uncrossable , needed to really look carefully at map symbols and lines . No 4: on the grassy and bramble covered hill , working on direction and bearings , and not getting cought in brambles . Most difficult one

Friday Dec 7, 2018 #

7 PM

orienteering (Scotjos night o ) 22:06 [3] 2.09 km (10:34 / km) +93m 8:39 / km
ahr:110 max:145

Scotjos Friday night o

Thursday Dec 6, 2018 #

7 PM

running 57 [3] 0.05 km (20:39 / km)
ahr:108 max:128

running race (Toms cairn hill race ) 24:14 [3] 4.49 km (5:24 / km) +130m 4:43 / km
ahr:156 max:189

Toms cairn Handicap hill race - felt good all the way up and down , handicap was pretty accurate .

running warm up/down (WD) 3:28 [3] 0.43 km (8:09 / km)
ahr:151 max:167

Wednesday Dec 5, 2018 #

6 PM

orienteering race (Night o Balnagowen ) 51:01 [3] 5.05 km (10:06 / km) +125m 8:59 / km
ahr:138 max:180

Deeside night cup Balnagowen - clean until control 8 , contoured round not far enough and then thought I was too high so went down but then had to climb back up wasting so much time to then realise I was on the right contour at first and just had to run about 20 meters further

Tuesday Dec 4, 2018 #

6 PM

running 43:17 [3] 8.86 km (4:53 / km) +15m 4:51 / km
ahr:139 max:168

Deeside runners intervals on the green - 6x3min 90sec rest + 6x30sec (+ WU and WD)

Monday Dec 3, 2018 #

1 PM

running 21:40 [3] 3.6 km (6:01 / km) +98m 5:18 / km
ahr:139 max:154

Lunch time running club - little bit of hill reps . 4 x About 1 min on and 1 min off (roughly) . Didn’t have proper trainers on , should’ve worn trails instead of roads , kept slipping on the muddy track

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