Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: SarahD

In the 31 days ending Oct 31, 2019:

activity	#	time	miles		km		+m
Running	32	34:05:06	168.75		271.57		5587
Road cycling	4	4:31:00	54.33	(4:59)	87.43	(3:06)	1152
Walking	1	1:05:00	2.32	(28:03)	3.73	(17:26)	645
Mountain biking	1	1:04:00	9.76	(6:34)	15.7	(4:05)	198
Stretching	4	40:00
Roller skiing	1	30:00	2.91	(10:18)	4.69	(6:24)
Total	42	41:55:06	238.06		383.12		7582

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Thursday Oct 31, 2019 #

3 PM

Running 10:00 [2]

Hanging for ASC

6 PM

Running 1:11:00 [3] 10.16 km (6:59 / km) +254m 6:13 / km
ahr:148 max:175

Night run up onto Gouach from Shooting Greens with J, ME and SP. Got really confused about our direction coming back off the top and ended up dropping way to the north, only to have to climb back up the track again. Lovely night though and a good run out.

Wednesday Oct 30, 2019 #

1 PM

Running 31:52 [3] 4.3 km (7:24 / km) +102m 6:37 / km
ahr:126 max:144

Easy recovery run round the woods

Tuesday Oct 29, 2019 #

6 PM

Running 21:00 [2] 3.3 km (6:22 / km) +13m 6:14 / km
ahr:138 max:176

W-u to the green and back again at the end

Running intervals 24:00 [5] 4.3 km (5:35 / km)

6x3'+1' on the green. Feeling pretty good really and it seemed to pass quite quickly.

10 PM

Stretching 10:00 [1]

Monday Oct 28, 2019 #

11 AM

Road cycling 1:12:00 [2] 22.77 km (3:10 / km) +327m 2:57 / km
ahr:117 max:143

Home to Lumphanan, up the kirk Brae to Tarland road along to Tornaveen then back by Pitmurchie. Managed to get a bit of tail wind on the climbs which made it feel quite easy.

Sunday Oct 27, 2019 #

11 AM

Mountain biking 1:04:00 [2] 15.7 km (4:05 / km) +198m 3:50 / km
ahr:116 max:142

Glen Tanar loop out to HWH from Braeloine. Nice morning - managed to avoid the showers. Legs tired but not trashed.

Saturday Oct 26, 2019 #

11 AM

Running warm up/down 27:00 [2] 4.5 km (6:00 / km) +93m 5:26 / km
ahr:130 max:152

Decent warm up

Running race 1:36:52 [5] 13.19 km (7:21 / km) +659m 5:53 / km
ahr:142 max:177

Meall a Bhuachaille hill race. Felt pretty good on run out and up the first bit of climb, but tired a lot as soon as it got steeper. Calfs starting to cramp a fair bit by the summit so had to take it a bit carefully from there on. They settled ok until I tripped and set them off again, but not a major problem. Enjoyed the muddy descent off the last summit, and appreciated the encouragement from my young groupies (hope to see them all racing next year-I should be cheering them on). Then the track was a bit hard but soon over. Pleased to finish just a minute or two behind the other Deeside ladies. Enjoyed it . Good day out and really must try to get to a few more races.
2nd FV50 -overtaken coming down the dirt road at the end, although admittedly I'd been behind until the end of the tchnical bit of descent!

Friday Oct 25, 2019 #

Note
(rest day)

Thursday Oct 24, 2019 #

11 AM

Roller skiing 30:00 [2] 4.69 km (6:24 / km)
ahr:107 max:149

Two x out and backs at Aboyne Castle. First time out on the r-skis in 18 months or so. Legs weren't quite sure what to do to start, but it soon came back - muscle memory in there somewhere. Classic style. Trying to decide whether to enter a loppet. Bieg Piastow looking cheap to get to and somewhere new....

6 PM

Running 55:00 [3] 8.32 km (6:37 / km) +279m 5:40 / km
ahr:139 max:171

Night run up the Fungle and down Masterblaster with DR - J, ME, SR, SW and SP. Cracking night. Lots of stars. Cold.
Testing out the new headlamp too :-)

Wednesday Oct 23, 2019 #

12 PM

Running 27:33 [2] 3.15 km (8:45 / km) +15m 8:32 / km
ahr:119 max:159

Jog round Braes checking out for training

Tuesday Oct 22, 2019 #

11 AM

Running 36:34 [4] 6.2 km (5:54 / km) +100m 5:27 / km
ahr:150 max:172

Dinnet Muir. Trying to keep the pace up a bit . Tempo ish.

Monday Oct 21, 2019 #

11 AM

Road cycling 1:40:00 [2] 30.8 km (3:15 / km) +453m 3:01 / km
ahr:115 max:140

Chilled Mon morning over Pitmurchie and up to Tarland Rd. On to x-rds, then a couple of diversions on the way back via the high Dess bowl loop and Boddomend. Lovely morning and felt like I just wanted to keep going!

Sunday Oct 20, 2019 #

Note
(rest day)

Feeling a bit weary and managed to resist joining J on Mount Doom

Saturday Oct 19, 2019 #

2 PM

Running 1:05:00 [2] 4.55 km (14:17 / km) +497m 9:15 / km
ahr:119 max:170

Stac Pollaidh with J. Walk up, scramble along the ridgey bits and jog back down. Left knee complaining a bit. Can’t really blame it!

Friday Oct 18, 2019 #

1 PM

Running 1:00:00 [3] 9.83 km (6:06 / km) +109m 5:47 / km
ahr:137 max:162

Chilled loop round Loch Coullin with J. Hadn’t planned to run but it was a nice day and seemed rude not to. Legs feeling not too bad considering all.

Thursday Oct 17, 2019 #

10 AM

Running 3:10:00 [3] 28.4 km (6:41 / km) +567m 6:05 / km
ahr:122 max:171

RAS day 5 Morvich to Skye. Another nice day - been so lucky this week. Mixed it up a bit today doing stints at both the front and back. Legs still feeling remarkably ok, although calfs feel tight and left knee was niggling a bit with the tarmac. Such a fun 5 days. Fab group with lots of laughs along the way. Sad for it to come to an end, but so happy I finally got the chance to guide the RAS.

5 PM

Note

Been trying to explore ways of sleeping better on multi days like this, but haven’t found the answer yet. Not really a problem this week and managed to stay chilled about it, but would definitely help enhance the race experience if I can crack it.

Wednesday Oct 16, 2019 #

10 AM

Running 4:15:00 [3] 32.0 km (7:58 / km) +485m 7:24 / km
ahr:125 max:173

RAS day 4 Glen Affric to Morvich. Out front with the lead group today. Legs felt pretty good after an easy day yesterday and was nice to push on a bit. Weather a bit more variable but only a couple of light showers in the end , bits of blue sky and lots of atmosphere. Tired by the end though.

Tuesday Oct 15, 2019 #

10 AM

Running 2:00:00 [2] 14.72 km (8:09 / km) +249m 7:31 / km
ahr:109 max:170

RAS day 3 Tomich to Glen Affric. Easy jog / walk buddying Greg at the back. Blue sky day and GA looking stunning in autumn colours. Hopefully give the legs a chance to recover some more, ready for the last two days.

Monday Oct 14, 2019 #

Stretching 10:00 [1]

10 AM

Running 3:45:00 [3] 28.11 km (8:00 / km) +624m 7:12 / km
ahr:116 max:155

RAS day 2 Drumnadrochit to Tomich. Another fine day. Made good time to lunch stop and starting to feel much more comfortable trotting along at a steady pace. Set off a bit ahead with the slower ones after lunch and had an easy climb up to the bothy then a wet splodge through the forest. Really enjoyed it today.

Sunday Oct 13, 2019 #

Stretching 10:00 [1]

11 AM

Running 4:25:00 [3] 35.71 km (7:25 / km) +509m 6:56 / km
ahr:125 max:183

Guiding for Run Across Scotland. Day 1 Inverness to Drumnadrochit. Slow first 15 km hanging back with one guy until he called it a day and got picked up by the bus. Then a fairly swift 8km to lunch stop trying to let his room mate for the week get a bit more of a run out and catch back some time on the others. A bit slower again after lunch - starting to feel a bit foot sore and a few niggles in the legs. Survived ok though, so hopefully all good for doing the full run.
Nice bunch of folk as always.

Saturday Oct 12, 2019 #

Note
(rest day)

Friday Oct 11, 2019 #

12 PM

Running 50:42 [3] 7.0 km (7:15 / km) +123m 6:40 / km
ahr:149 max:181

Feel good run at Cambus and up onto Cnoc Dubh. Lovely autumn day but a really chilly wind.
Decent rolling week of training in the bag. Think I am now recovered from PSR but will find out next week on the RAS I guess.

Thursday Oct 10, 2019 #

7 AM

Running 18:00 [2] 2.22 km (8:05 / km) +32m 7:33 / km
ahr:124 max:167

Tyrebagger final hanging . Slow shuffle

11 AM

Running 18:00 [2] 2.18 km (8:16 / km) +30m 7:44 / km
ahr:115 max:144

And collecting. Job done

3 PM

Running 10:00 [1]

ASC control hanging

Wednesday Oct 9, 2019 #

10 AM

Road cycling 44:00 [3] 15.5 km (2:50 / km) +104m 2:45 / km
ahr:115 max:138

Over to Tarland to meet PB

2 PM

Road cycling 55:00 [3] 18.36 km (3:00 / km) +268m 2:47 / km
ahr:120 max:144

And home again the long way via Queens View. Feeling ok on the bike.

6 PM

Running 23:33 [3] 3.76 km (6:15 / km) +14m 6:08 / km
ahr:124 max:133

Jog round the river bank from Cambus bridge during WeTT, and back on the DW. Gorgeous evening and would have been rude not to. Glad of thermal tho - chilly wind.

Tuesday Oct 8, 2019 #

12 PM

Running warm up/down 24:00 [2] 3.5 km (6:51 / km)
ahr:157 max:178

From Inchmarlo village hall into Trustach by dog- walking paths then onto the road down towards the river. Time this map got redone and brought back into use.

Running intervals 24:00 [5] 3.8 km (6:19 / km) +60m 5:51 / km

6x3’+1’ on the riverside track. 3 out and 3 back with a bit of climb on return. Felt I worked really hard and managed to get the HR up, just a bit scary how slow I’m going! Hopefully the only way is up.

Monday Oct 7, 2019 #

Note
(rest day)

Sunday Oct 6, 2019 #

6 PM

Running 25:40 [2] 4.06 km (6:20 / km) +66m 5:51 / km
ahr:141 max:161

Leg loosener with J down the DW towards Kinker and back. Dried up nicely and good to get a leg stretch.

Saturday Oct 5, 2019 #

9 AM

Running 1:15:24 [3] 10.45 km (7:13 / km) +442m 5:57 / km
ahr:155 max:188

Pressendye with J, RB and BS. Felt like hard work but first hill since PSR so all good progress.

11 AM

Walking 1:05:00 [2] 3.73 km (17:26 / km) +645m 9:21 / km
ahr:135 max:184

Walk up to Morven summit for race marshalling. Mild down the bottom but going over the crest from the second climb it was a different world, with an icy wind and then some rain showers once I got to the top. Thankfully plenty of kit to put on and managed to stay warm. Glad of BPs second-hand overmitts, and nice to think of him whilst up there.

2 PM

Running 30:00 [2] 4.01 km (7:29 / km)
ahr:106 max:170

And back down again at an easy jog. Not sure how long it took.

Friday Oct 4, 2019 #

8 AM

Running 15:53 [3] 1.93 km (8:15 / km) +31m 7:38 / km
ahr:125 max:144

Checking controls

11 AM

Running 18:00 [3] 2.29 km (7:51 / km) +30m 7:22 / km
ahr:135 max:170

And collecting them in.
More fun today - give me 1st Years over 2nd any day!
9 orienteering sessions organised and run in 5 days.Think that might be a record.

Thursday Oct 3, 2019 #

8 AM

Running 20:00 [3] 1.9 km (10:32 / km) +26m 9:52 / km
ahr:128 max:151

Checking controls st Tyrebagger - felt dreadful. Guess I must have done some good yesterday. Extra 5’ legging round a loop later on looking for some absconders.

3 PM

Running 10:00 [2]

Hanging in castle woods for ASC

Wednesday Oct 2, 2019 #

11 AM

Running warm up/down 30:00 [2] 4.6 km (6:31 / km) +24m 6:21 / km
ahr:156 max:180

From Dinnet cp to start of intervals and back at finish

12 PM

Running intervals 24:00 [5] 3.8 km (6:19 / km) +100m 5:35 / km

6x3'+1' round Loch Kinord. First intervals in a good long time. Felt ok, but distances were scarily short. Going to take a while to try and get some speed back. Just hope it's possible!

6 PM

Running 22:03 [2] 3.3 km (6:41 / km) +28m 6:25 / km
ahr:132 max:169

Jog round Aboyne Loch and golf course during WeTT

Stretching 10:00 [1]

Followed by a nice stretch whilst listening to lots of dusk bird noise coming from the reeds on the Loch.

Tuesday Oct 1, 2019 #

8 AM

Running 25:00 [3] 2.03 km (12:19 / km) +28m 11:32 / km
ahr:130 max:156

Tyrebagger day 2. Checking controls hadn't walked first thing (they hadn't) and then popped down at the end to check on one which had been reported missing (it wasn't).

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