Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: SarahD

In the 28 days ending Feb 28, 2019:

activity	#	time	miles		km		+m
Running	17	15:43:00	65.12		104.8		3355
Orienteering	10	8:46:00	32.75	(16:04)	52.7	(9:59)	1240
X-country skiing	2	3:00:00	12.37	(14:33)	19.9	(9:03)	540
Road cycling	2	2:01:46	23.45	(5:11)	37.75	(3:14)	470
Mountain biking	2	1:40:00	17.4	(5:45)	28.0	(3:34)	230
Stretching	7	1:10:00
Total	31	32:20:46	151.08		243.15		5835

3:00

0:00

» now

Thursday Feb 28, 2019 #

9 AM

Running 2:40:00 [3] 16.2 km (9:53 / km) +700m 8:07 / km
ahr:126 max:182 shoes: Salomon speedcross 2019

In Inversnekie on Wed evening, so drove down to Loch Ruthven to stop the night. Plan was for a skyline run linking together 3 small tops a/c round the Loch and finishing on Stac Gorm. It was a cracking route but there was some quite relentless terrain for long sections, especially after the first top. Descent from Stac Gorm was a lovely wee single track down rocky slopes, quite reminiscent of Norway. Feeling pretty good all the way and kept an ok effort up, as I knew I was a bit tight for time.
Best fun run of 2019 so far.

5 PM

Running 10:00 [2]

Hanging and collecting for ASC round the school. Felt better for a leg loosener.

9 PM

Stretching 10:00 [1]

Wednesday Feb 27, 2019 #

11 AM

Road cycling 1:01:46 [3] 19.15 km (3:14 / km) +240m 3:02 / km
ahr:114 max:137

Round the Lumphanan bowl a/c. Stunning day again.

Tuesday Feb 26, 2019 #

Running 1:05:00 [2] 7.2 km (9:02 / km) +250m 7:42 / km
shoes: VJ Supra

Some more control collecting at Birsemore. Another lovely afternoon.

Monday Feb 25, 2019 #

Running 42:00 [2] 3.9 km (10:46 / km) +110m 9:26 / km
shoes: x-Talon 212

Collecting some of the more distant controls from Sat night. One way run from the ND Rd to BoV cp behind Cnoc Dubh, then down the path above the Vat burn. Legs heavy but really enjoyed it.

Sunday Feb 24, 2019 #

Running warm up/down 35:00 [2] 4.5 km (7:47 / km) +100m 7:00 / km

To start and back from finish

Orienteering race 1:23:00 [4] 8.4 km (9:53 / km) +250m 8:36 / km
shoes: Arctic Talon

SOL Birsemore brown course.
Surviving on adrenaline. Lost a few minutes at no 3 - not focused enough- but otherwise found the controls quite smoothly. Just not moving very fast.
What a weekend. Great courses in 2 of the best areas in Britain... going to be a hard act to follow.

C • Great fun race 2

Saturday Feb 23, 2019 #

Running warm up/down 40:00 [2] 5.0 km (8:00 / km)

To start and back

Orienteering race 54:00 [5] 6.1 km (8:51 / km) +150m 7:53 / km
shoes: Arctic Talon

British Night Champs Dinnet. Smashed it. Loved it.

Friday Feb 22, 2019 #

Note
(rest day)

Thursday Feb 21, 2019 #

Mountain biking 20:00 [3] 6.0 km (3:20 / km)

Post dinner down to Potties to help with night race.

Wednesday Feb 20, 2019 #

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)

To start and back

Orienteering race 55:00 [3] 5.8 km (9:29 / km) +150m 8:24 / km
shoes: Arctic Talon

Final DNC of the year at Tilquhillie. Borrowed Js headlamp again. Think I might need to save my pennies and go shopping before next season. Lots of good stuff tonight, but lost focus for a bit in the middle when Drew caught me. Managed to hit 8 before 7 and only realised when I bounced off the fence at the edge of the forest. Had got thrown by the windblow in this area which I think confused me with height etc. Managed to get my act back together after that and reasonably smooth to the end.
Just need to string all the good bits into one race on Sat!

Tuesday Feb 19, 2019 #

Running warm up/down 35:00 [3] 5.8 km (6:02 / km) +35m 5:51 / km
shoes: Salomon speedcross 2019

Glen Tanar 2 bridges with J. Jog out to start of reps then back from finish. Lovely spring morning :-)

Running intervals 15:00 [5] 2.4 km (6:15 / km) +35m 5:50 / km
shoes: Salomon speedcross 2019

Half interval session 5 x 2'+1'. Going ok.

Stretching 10:00 [1]

Monday Feb 18, 2019 #

11 AM

Mountain biking 1:20:00 [3] 22.0 km (3:38 / km) +230m 3:27 / km

Gusty morning so having finally got the MTB repaired went for a spin over to S Deeside by Potties and back from Aboyne, on the DW on the N side. Definitely harder effort than the road bike, even with touring road slicks on it. No excuse to walk up the last bit of hill either.

6 PM

Running 24:00 [3] 3.6 km (6:40 / km) +100m 5:51 / km
shoes: Speedcross 4

Head torch test round the woods. Much more successful with strap adjustments this time.

9 PM

Stretching 10:00 [1]

Sunday Feb 17, 2019 #

Orienteering 40:00 [3] 3.5 km (11:26 / km) +50m 10:40 / km
shoes: x-Talon 212

Uath Lochans training. Short loop out to observe on the control pick then round the corridor course.

Saturday Feb 16, 2019 #

11 AM

Orienteering 21:00 [3] 1.9 km (11:03 / km) +50m 9:46 / km
shoes: Arctic Talon

Short control pick at Inshriach in amongst ScotJOS coaching.

2 PM

Running 25:00 [3] 2.5 km (10:00 / km) +250m 6:40 / km
shoes: Arctic Talon

Up to the start at Craigellachie

Orienteering 55:00 [3] 4.9 km (11:13 / km) +80m 10:23 / km
shoes: Arctic Talon

Control collecting at Craigellachie. Rough going but lovely area.

Friday Feb 15, 2019 #

Orienteering 35:00 [3] 4.5 km (7:47 / km) +50m 7:22 / km
shoes: x-Talon 212

Night O training Kincraig. Borrowed Js headlamp to test. The light was great and made the nav much easier but I really couldn’t get the headset comfortable. Will have to fiddle a bit more and try it again.

Thursday Feb 14, 2019 #

Note
(rest day)

Needed

Wednesday Feb 13, 2019 #

Orienteering 1:20:00 [3] 6.4 km (12:30 / km) +240m 10:32 / km
shoes: x-Talon 212

DNC Wood of Easter Clune. And so began the next chapter in DNC epics. Equipment failure this time. 100% my own fault for forgetting to charge my headtorch. J plugged his spare in and it appeared to come up to full charge quite quickly so I borrowed it. Unfortunately it flashed st me on the start line to tell me that it was low battery. So I ran round on my candle spare. I actually managed some quite good bearings, but the lack of any distance vision was more than a bit of an issue, not least when I got stuck in the gorse. And I mean really stuck. Am going to be picking bits out of my whole body ( no not just the legs) for a good while to come.
All good fun.... I think... maybe

Tuesday Feb 12, 2019 #

Running 1:30:00 [3] 9.9 km (9:05 / km) +400m 7:34 / km
shoes: Salomon Speedcross Vario

With J and E up east side of Glen Ey to the bridge, except it wasn’t any more, so back down again then up the other side of the valley. Knees were being problematic (E and me) so cut diagonally up the hill to the top of Carn na Moine rather than longer loop further up the valley. Back down the spur to track through the forest on the return. Legs feeling pretty heavy.

Stretching 10:00 [1]

Monday Feb 11, 2019 #

Road cycling 1:00:00 [2] 18.6 km (3:14 / km) +230m 3:02 / km

Been missing my Mon spin and it was gorgeous this morning, but looking more than a bit icy. Decided to give it a go if I stuck to the main roads and kept well out from the road edge. Looped round past DAP, through Lumph and over to Torphins, then back by the A93. Certainly still some ice around, but took it really carefully. Good for the soul and legs felt pretty good too.

Sunday Feb 10, 2019 #

Running warm up/down 35:00 [2] 5.4 km (6:29 / km) +35m 6:17 / km
shoes: Salomon speedcross 2019

From centre of Ballater out to foot of Tullich mast track, then back from top of the hill

Running hills 30:00 [4] 3.0 km (10:00 / km) +260m 6:59 / km
shoes: Salomon speedcross 2019

5x4’+2’ up to the Tullich mast. Snow and ice on the second half and 6’ on the last rep to get to the top. Grip was ok though. Tough session on tired legs but keen to kickstart UTS / PSR training with some back to back effort. According to Strava this was a relative effort of 14 compared with 41 for the jog back to the village....

Stretching 10:00 [1]

Note

Left knee has been niggling more than ever the last few days - will need to action if it gets any worse. Also tender spot on sole of left foot.

Saturday Feb 9, 2019 #

Running 2:40:00 [3] 18.3 km (8:45 / km) +730m 7:17 / km
shoes: Salomon speedcross 2019

Bennachie with J, SR and RB. First up Millstone Hill then drop all the way to climb up the other side onto Oxen Craig. Paths variable but mostly crappy one way or another (ice, slush, drifting snow or meltwater). Fighting to keep up with everyone so pretty tired by the time we got towards the west end and decided to bail on RBs extension and head back along the tops. J and SR seemed happy enough with that plan too. It then got quite exciting up on the tops, struggling to stay upright in the wind. Character building again. All good training though.

Stretching 10:00 [1]

Friday Feb 8, 2019 #

Running 37:00 [3] 5.2 km (7:07 / km) +120m 6:23 / km
shoes: Salomon speedcross 2019

Lap of the woods with J. Bit of sun when we set off but rain came on again. Ice starting to clear from some paths but just as bad as ever done at the bottom . Legs feeling really heavy.

Stretching 10:00 [1]

Thursday Feb 7, 2019 #

Orienteering 43:00 [3] 5.2 km (8:16 / km) +50m 7:53 / km
shoes: x-Talon 212

Tech 10 #1 Tentsmuir. Parked at Tayport and jogged in 5' to forest corner with E. Line course on modified map (no tracks) then back out the same way. Nice running. Taking it steady and trying to keep good contact.

Wednesday Feb 6, 2019 #

12 PM

Running 28:00 [3] 3.8 km (7:22 / km) +120m 6:22 / km
shoes: Salomon speedcross 2019

Lap of the woods to loosen off the legs after last night. Tracks are an ice rink at the mo.

6 PM

Orienteering race 1:00:00 [3] 6.0 km (10:00 / km) +170m 8:46 / km
shoes: Arctic Talon

DNC Glen Dye. Enjoyed it tonight. Lost some time when I was rushing things but generally happier with how nav is working.

Tuesday Feb 5, 2019 #

Running warm up/down 18:00 [2]
shoes: Salomon speedcross 2019

To start of intervals and back. Really need more w-u before a session like this. Should probably do an extra 20’ beforehand.

Running intervals 36:00 [5]
shoes: Salomon speedcross 2019

6x4’+2’ round Rhunahaven Rd and Barclay Park. Going ok. J and SR in my sights for some of it at least.

Monday Feb 4, 2019 #

Note
(rest day)

Aches largely disappeared today but feel like a rest day was a good plan

Sunday Feb 3, 2019 #

Running 38:00 [3] 5.1 km (7:27 / km) +110m 6:44 / km
shoes: x-Talon 212

Lap of the woods and out to the fields with E after training at Carlogie. Feeling really tired after yesterday - all sorts of aches and pains from normally unused muscles. Also had a really stiff / sore upper back / neck last night. Got J to have a go at massaging it but it ended up worse then before after going to bed, so not best night's sleep.

Saturday Feb 2, 2019 #

X-country skiing 1:30:00 [3] 6.7 km (13:26 / km) +190m 11:46 / km

Attempt at a ski tour from high point on Dinnet-Strathdon road towards Pressendye. Didn't get a great line through the forest early on, then once onto the open found ourselves wallowing in 0.5-1m of soft snow - heavy going. Made the first trig point on Baderonach Hill and had a few 100m of nice stuff along the top before a tricky descent to Lazy Wells. Stopped in the hut then turned to head back much the same way, but E had a strop and threw his skis away before stomping back on foot. Headed behind with J taking it in turns to carry the skis. Found a better route back, but still heavy going. Really beautiful and would have enjoyed it if there hadn't been a sense of humour failure. Out for 3h.
Feeling yesterday's ski in my legs before the start and well tired now.

Friday Feb 1, 2019 #

X-country skiing 1:30:00 [3] 13.2 km (6:49 / km) +350m 6:01 / km

Wee trip up to the Clash. Conditions good and could be excellent after the snow coming in now. Big loop round by herringbone hill and the haute route, plus a short extension out to a forest road end. Final descent a bit iffy as ever but managed to stay upright.

« Earlier | Later »