Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: SarahD

In the 30 days ending Nov 30, 2018:

activity	#	time	miles		km		+m
Running	19	20:10:00	102.77		165.4		4375
Orienteering	8	7:40:00	29.27	(15:43)	47.1	(9:46)	1160
Road cycling	3	3:26:00	41.2	(5:00)	66.3	(3:06)	940
Stretching	13	2:35:00
Strength and conditioning	2	20:00
Drills	1	15:00
Total	35	34:26:00	173.24		278.8		6475

2:50

0:00

» now

Friday Nov 30, 2018 #

Running 1:50:00 [3] 16.8 km (6:33 / km) +570m 5:36 / km
shoes: Speedcross 4

With J from bottom of big Birse track. Up Gamie's track to join Fungle then all the way over to Birse castle. Back by the kirk road across Glen Cat. Finally some brightness but it felt really cold, especially heading out into the wind - time to get some winter tights out. Not feeling brilliant but tried to work the hills and pleased that I ran all of the last one up from Glen Cat. Just need to keep getting a few more runs like this in.

Thursday Nov 29, 2018 #

Note

Crap night. Hadn't run hard, but body went into some stupid post-running weird circulation state. And it's peeing it down again this morning. Don't like November.

Wednesday Nov 28, 2018 #

Orienteering 1:02:00 [3] 7.1 km (8:44 / km) +100m 8:09 / km
shoes: x-Talon 212

DNC#5 Balmedie. Wild night, but mild at least. Didn't bother with a w-u, just wanted to get it over with. Really lacking in confidence tonight. Struggling to see the map at all without stopping - lines seemed really thin and with the wind and rain I had to get my torch clearly focused on it. Circled the hill at 2 without finding the control because I couldn't see that the re-entrant was set above a low contour. Lost even more time at 4 going below it several times when it was tucked in an upper bit of re-entrant metres higher etc. After several more similar time losses managed to build my self-belief a bit more and the controls popped up rather better.
So frustrated at having to bumble round guessing where controls are because you can't see the map detail. Had the wrong shoes on as well, having decided that dobbs weren't necessary in the dunes, but the wooden paths were lethal without. And the wind was blasting sand into your face the whole time.

Tuesday Nov 27, 2018 #

Running 42:00 [3] 6.4 km (6:34 / km) +150m 5:52 / km
shoes: Speedcross 4

Steady headtorch round the woods with J - didn't fancy flogging round Aboyne in the rain.

Monday Nov 26, 2018 #

Road cycling 1:23:00 [3] 28.2 km (2:57 / km) +400m 2:45 / km

A93 to Aboyne then up to Queens View via Coull and back by cross-roads. Darn chilly. Lost my toes. Should have had lights / reflective kit too. Feeling a lot better otherwise.

Strength and conditioning 10:00 [1]

Balance

Sunday Nov 25, 2018 #

Running 15:00 [2]
shoes: Salomon Speedcross Vario

Jog round the paths at Cambus to hang last few controls. Managed to stumble then take a couple more strides before a full length splatter in the mud on the path. A few surface wounds and a bit of a bash to the knee again, but hopefully nothing too serious.

Stretching 10:00 [1]

Saturday Nov 24, 2018 #

Running 1:45:00 [3] 15.0 km (7:00 / km) +620m 5:48 / km
shoes: Speedcross 4

Cairn Leuchan and Pannanich with J, E, KH, ME, SR, SP, BS. Most of the others had either raced last night or were nursing an injury so I was hopeful that I might be able to keep up for once. No such luck! Just felt like a hard grind all the way up the hill. Must be good for me though.
Cloud down so no views.

Friday Nov 23, 2018 #

Orienteering 50:00 [2] 4.8 km (10:25 / km) +130m 9:10 / km
shoes: x-Talon 212

Hanging the technical controls at Cambus for training on Sun. Logistics not going to work for Cnoc Dubh race, but probably no bad thing.

Thursday Nov 22, 2018 #

Stretching 10:00 [1]

Wednesday Nov 21, 2018 #

Running warm up/down 25:00 [2] 2.5 km (10:00 / km) +250m 6:40 / km
shoes: Arctic Talon

Most of the way up the hill to the start, until Minimus realised he had forgotten his brikke. So kind mum went all the way back down and all the way back up again. Probably need to do that much to get myself warmed up anyhow tbh.

Orienteering race 1:00:00 [3] 4.9 km (12:15 / km) +150m 10:37 / km
shoes: Arctic Talon

DNC#4 Pannanich. Nice downhill course. Mostly really clean, but lined my compass up with the wrong map edge going to no 3 and found myself heading through 90 deg down the slope at the wrong angle. Then got distracted by lights below me going to no 10 and got dragged down. Otherwise slow and steady.

Tuesday Nov 20, 2018 #

11 AM

Running 30:00 [3] 3.0 km (10:00 / km)
shoes: x-Talon 212

Control collecting at Cambus. Looked at the map 4 times. Didn't take a great route from the last one to the track though!

7 PM

Running warm up/down 30:00 [2] 3.2 km (9:22 / km)
shoes: Salomon Speedcross Vario

Jog to start of intervals and back from end

Running intervals 30:00 [5] 5.0 km (6:00 / km)
shoes: Salomon Speedcross Vario

4 x 5'+3' old style round Aboyne streets. Warmed up into it - last, 2nd last, 5th last, 4th last (with 1 dropped out). Breathing not perfect and legs a bit heavy. Bit of a ming evening.

10 PM

Stretching 10:00 [1]

Monday Nov 19, 2018 #

Note
(rest day)

Another long day. Left foot a bit sore after last night - not quite sure what I'd done to it, but no harm in giving it a rest.

Sunday Nov 18, 2018 #

Running 1:35:00 [3] 12.0 km (7:55 / km) +470m 6:37 / km
shoes: Speedcross 4

In Embra on a course. All quite intensive so def in need of some fresh air and exercise to clear my head by the end of the afternoon. Headed out towards W Kip from Balerno side then on over Scald Law and back round the E side of Hare Hill. Great run. Always feel a bit on edge doing a night run on my own in an unfamiliar place but it gave me a real buzz as a result. Nice moonlit evening down low but the cloud was clinging over the tops and it was hard to keep sight of the path in places. Fab.

Saturday Nov 17, 2018 #

Note

Bit of jogging around at ScotJOS w/e.

Friday Nov 16, 2018 #

10 AM

Orienteering 1:10:00 [2] 7.7 km (9:05 / km) +200m 8:03 / km
shoes: x-Talon 212

Control hanging for ScotJOS at Cambus and Balmoral. Taking time to make sure I got it right!

6 PM

Running 28:00 [3] 3.2 km (8:45 / km) +180m 6:50 / km
shoes: Salomon Speedcross Vario

Headtorch up Craigendarroch with AK. Not sure how much I'm going to be able to fit into the next few days so making the most of the chances I get. Good chat.

Thursday Nov 15, 2018 #

Road cycling 1:03:00 [3] 19.1 km (3:18 / km) +250m 3:06 / km

Easy spin round the Lumphanan bowl. Just a bit low on energy.

Stretching 15:00 [1]

+balance

Wednesday Nov 14, 2018 #

Note
(rest day)

Tired. Tyrebagger and me have never got on well together. Tonight is unlikely to be an exception.

Strength and conditioning 10:00 [1]

Balance / glute strengthening

Tuesday Nov 13, 2018 #

10 AM

Drills warm up/down 15:00 [1]

Short jog and some ladder / hurdle drills. Needing something to waken me up and get going this morning

11 AM

Running 1:10:00 [3] 9.4 km (7:27 / km) +270m 6:31 / km
shoes: Speedcross 4

From Bridge of Brown upstream above and along the river through a fab braided / floodplain section, then up onto Tom an t-Suidhe Mhoir. Very tired but a nice wee run.

2 PM

Orienteering 40:00 [2] 3.7 km (10:49 / km)
shoes: x-Talon 212

Short tech session at Dinnet South, picking up a few tapes and enjoying the contours :-)
Time for some R+R

Monday Nov 12, 2018 #

11 AM

Running warm up/down 15:00 [2]
shoes: Arctic Talon

Jog to start at D+D

Orienteering 40:00 [2] 6.4 km (6:15 / km) +150m 5:36 / km
shoes: Arctic Talon

Hanging tapes for middle section of control pick then collecting last section. Feeling really tired.

2 PM

Running 1:18:00 [3] 12.1 km (6:27 / km) +125m 6:08 / km
shoes: Speedcross 4

Easy run round Loch an Eilean from Rothiemurchus with MTS. Had hoped to head onto the tops but looking a bit wet and wild up there. Probably a good thing.

9 PM

Stretching 15:00 [1]

+ core

Sunday Nov 11, 2018 #

Running 1:10:00 [3] 7.0 km (10:00 / km) +300m 8:14 / km
shoes: x-Talon 212

Glen Fearder with Maroc TS. Corridor course out to the top of the limestone hills then jog back along the ridge line. Stopped to enjoy the views a few times. Tired.

Stretching 10:00 [1]

Saturday Nov 10, 2018 #

Running 1:50:00 [3] 14.4 km (7:38 / km) +550m 6:25 / km
ahr:134 max:173 shoes: Salomon Speedcross Vario

From Glensaugh. Up Strathfinella then via tracks and mtb paths down to Drumtochty. Up the other side on forest roads then out onto the open hill. Had hoped to stay high along here but was going to get messy with too many deer fence enclosures, so dropped to the road then up the other side again along past Lochsaugh. Started bright but got a bit grey. Was very dark in the spruce plantation and had difficulty reading the 1:25,000 in the dark - could have done with a headtorch at 2pm! Not feeling v lively but an enjoyable plod and nice to explore some areas around GS that I never visited during my many days working there!

Stretching 15:00 [1]

+ core

Friday Nov 9, 2018 #

Running 1:08:00 [3] 10.8 km (6:18 / km) +250m 5:39 / km
ahr:134 max:165 shoes: Speedcross 4

Steady round Shooting Greens and Slewdrum. Legs still a bit tired but some strength coming back. Feeling positive about lots of things.

Stretching 15:00 [1]

+ balance

Thursday Nov 8, 2018 #

Note
(rest day)

Tired

Stretching 10:00 [1]

Core / balance

Wednesday Nov 7, 2018 #

12 PM

Running 27:00 [2] 3.9 km (6:55 / km) +100m 6:08 / km
shoes: Speedcross 4

Wee jog round the woods to try and loosen off

6 PM

Orienteering race 1:18:00 [3] 6.4 km (12:11 / km) +180m 10:41 / km
ahr:131 max:175 shoes: Arctic Talon

DNC#3 Cambus. Finding it really hard to read the map tonight with rain on the magnifier etc. Stopping a lot but avoided making any really big mistakes until no 10. Unfortunately I totally lost it there and my first attempt at relocation off the track went wrong too. Only got sorted when I hit the other track to the west. Finding it hard to see the ground too, so slow progress all round.

C • excuses excuses 2

10 PM

Stretching 10:00 [1]

Totally pooped.

Tuesday Nov 6, 2018 #

Running warm up/down 20:00 [2] 3.5 km (5:43 / km)

To start of intervals via the green and back after

Running intervals 35:00 [5] 6.4 km (5:28 / km)
ahr:132 max:169 shoes: Salomon Speedcross Vario

Paired intervals round Rhunahaven Rd and Barclay Park. 2 x 2 in each direction. ~7.5' per rep with ~2' recovery. Tough.

Stretching 10:00 [1]

Monday Nov 5, 2018 #

Road cycling 1:00:00 [3] 19.0 km (3:09 / km) +290m 2:56 / km
ahr:137 max:174

Over Pitmurchie up to Tarland Rd then back through Lumphanan. Feeling reasonably strong on the hills.
Bit of a grey morning.

Sunday Nov 4, 2018 #

Orienteering race 1:00:00 [3] 6.1 km (9:50 / km) +250m 8:10 / km
ahr:118 max:164

Bogendreip. Not massively up for this but got myself out on the course. Faffed at no 3 and then spent an age looking for 6. Fairly sure it was too low as well as too close to the wall and I was about to give up when I eventually stumbled on it. So I kind of lost interest after that. Continued to 8 before cutting to 12. Head just not really in the right place for O today and I was feeling quite tired physically too. Map needs a good revision.

Stretching 15:00 [1]

+ some core

Saturday Nov 3, 2018 #

Running 2:40:00 [2] 23.6 km (6:47 / km) +390m 6:16 / km
ahr:119 max:172

Balmoral 15 miler - guiding for RTH. Easy pace again. Weather much better than anticipated.

Note

Celebrating 10 years of AP logging.

Stretching 10:00 [1]

Friday Nov 2, 2018 #

Running 47:00 [1] 7.2 km (6:32 / km) +150m 5:55 / km

Guiding for RTH. Balmoral short Friday loop. Easy pace, good chat.

Thursday Nov 1, 2018 #

Note
(rest day)

« Earlier | Later »