Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: SarahD

In the 31 days ending Dec 31, 2020:

activity	#	time	miles		km		+m
Running	24	35:00:10	168.87	(12:26)	271.77	(7:44)	9752
Road cycling	6	8:22:27	100.73	(4:59)	162.11	(3:06)	2044
Turbo trainer	4	2:33:00	46.91	(3:16)	75.5	(2:02)	561
Orienteering	1	1:06:39	3.62	(18:25)	5.82	(11:27)	330
Ski Touring	1	1:00:00	3.08	(19:30)	4.95	(12:07)	466
X-country skiing	1	53:00	4.13	(12:49)	6.65	(7:58)	55
Stretching	5	50:00
Strength and conditioning	1	5:00
Total	40	49:50:16	327.34		526.8		13208

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Thursday Dec 31, 2020 #

3 PM

Running 42:21 [2] 6.13 km (6:55 / km) +124m 6:17 / km
ahr:153 max:171

Short river bank loop - bit dreich.

Wednesday Dec 30, 2020 #

12 PM

Running 1:27:00 [3] 10.89 km (7:59 / km) +454m 6:37 / km
ahr:131 max:172

The Pan and HBR. Few inches of snow but nothing to really impede progress and grip was ok in dobs. Took it steady - feeling quite tired. Snow showers which became more persistent towards the end, but no wind and not cold.

Tuesday Dec 29, 2020 #

12 PM

X-country skiing 53:00 [2] 6.65 km (7:58 / km) +55m 7:39 / km
ahr:100 max:119

Wee ski from Corgarff out the track towards the Avon. Bit thin but slidey enough and a lot better than it looked like it would be. Wouldn’t need much more to actually be quite good, as long as they don’t plough the road! Do like the simplicity of Nordic ski kit (wax faff aside).

C • Very much so... 2

6 PM

Turbo trainer 45:00 [3] 23.5 km (1:55 / km) +200m 1:50 / km

Watopia volcano circuit.

Monday Dec 28, 2020 #

11 AM

Running 1:12:00 [3] 11.54 km (6:14 / km) +258m 5:37 / km
ahr:152 max:178

LK and CD from the A93 lay-by a-c, with J for first half. Beautiful cold crisp day and just a joy to be out running. Felt pretty ok and able to put a bit of effort in to keep the pace up. Came off CD by "ET" to shave a chunk off the full circuit, but couldn't resist Parkin's Moss loop. Thought about a wee dip, but didn't want to keep J waiting. Probably as well I didn't as I'd left my bag of dry kit back home!

9 PM

Stretching 10:00 [1]

Sunday Dec 27, 2020 #

9 AM

Running 3:00:00 [3] 17.42 km (10:20 / km) +664m 8:41 / km
ahr:127 max:167

Wild trip out into the hills with RB and KH which was good for the soul. Hills were brown yesterday pm but overnight snow gave somewhat different conditions to contend with.
From Inverey cp up onto Top o’ the Battery. Then along the ridge towards Geal Charn, but headwind was vicious and peat hags a nightmare in the snow, so cut across to join the Carn Liath ridge to the north. Varying conditions then, from almost nice running on a slightly crusty surface to wallowing through thigh deep powder but we had all had enough by the time we reached the end of the valley track, so bailed out back down the Allt Cristie.
A grand wee adventure:-)

Saturday Dec 26, 2020 #

11 AM

Road cycling 1:15:00 [2] 23.39 km (3:12 / km) +238m 3:03 / km
ahr:109 max:143

Chill loop to S Deeside. Aboyne - Potties via back Birse road. Bit lethargic and feeling meh about the next few weeks. Never like Jan much at the best of times. Need something to motivate me in the short term.

C • Meh 1

Friday Dec 25, 2020 #

9 AM

Running 54:00 [3] 6.64 km (8:08 / km) +271m 6:45 / km
ahr:128 max:169

Christmas Mortlich with J. From Boddomend along to the loch, then back by the upper track. Legs not too bad after yesterday, once they got going, but slipping on the snow without dobs. Nice morning light :-)

Thursday Dec 24, 2020 #

8 AM

Running 3:10:00 [3] 23.06 km (8:14 / km) +746m 7:06 / km
ahr:125 max:165

Dess skyline c-w. Proper snowy morning :-) Didn’t seem much point in heading elsewhere and after some early negotiations, arranged to meet KH for the section over Mortlich and on to the quarry pond. Feeling distinctly sluggish but was good just to go for a long steady plod. V chill N wind on top of Craiglich, but sheltered from it for most of the run. Lots of niggles at the start, but they soon seemed to settle down. All round good for the soul.

Wednesday Dec 23, 2020 #

11 AM

Road cycling 1:20:00 [2] 19.52 km (4:06 / km) +258m 3:51 / km
ahr:111 max:145

Loop on the tracks round Balmoral with J. Just enough to earn a trip to the Bakehouse.

Tuesday Dec 22, 2020 #

12 PM

Running 1:10:00 [3] 8.28 km (8:27 / km) +551m 6:21 / km
ahr:129 max:177

Morrone with J. Beautiful day and rumours of yet tighter restrictions to come made it worth a trip up the glen. Legs stuffed, but managed a respectable effort considering all. Enjoying what feels like the first proper work break since the summer.
Passed my target of 120,000m of running climb for the year - no wonder that I’ve lost any flat speed I ever had!

Monday Dec 21, 2020 #

11 AM

Road cycling 1:15:00 [3] 24.79 km (3:02 / km) +471m 2:46 / km
ahr:116 max:148

Kinker over the steep road to Tphins, Learney, then back by P’murchie. Good mental switch off

6 PM

Running 1:20:00 [3] 8.44 km (9:28 / km) +679m 6:45 / km
ahr:114 max:160

DR winter solstice run up Morven. Steady effort on the up with J, RC and KC. Pleasant enough hanging about on top whilst other groups arrived in dribs and drabs - good turnout of 40 odd in total. Hands started to get cold so headed back down before most folk. Path felt much nicer than it sometimes has, especially on the steep bottom section, and able to run quite relaxed all the way down.

Sunday Dec 20, 2020 #

9 AM

Running 2:40:00 [3] 17.72 km (9:02 / km) +1032m 7:00 / km
ahr:116 max:154

Lochnagar with KH. RRR #9. Didn’t look too bad setting out from Glenmuick with just a bit of cloud on the top. Pretty sheltered almost to the top of the ladder, but as we crested onto the plateau a truly arctic wind whipped across. There was a small amount of fresh snow and some icy hard-packed older stuff which called for a bit of care. K had been really smart and taken some ski goggles while I soon had icicles on my eye lashes. Visibility on the top was really poor and quite disorientating with the white against white. Hung around only long enough to put a bit more kit on, then back the same way. As soon as we dropped back over the crest of the ladder the wind dropped again and it felt like a different world. Invigorating stuff. Good catch up with K.

Saturday Dec 19, 2020 #

3 PM

Running 55:00 [3] 8.74 km (6:17 / km) +147m 5:48 / km
ahr:135 max:163

Feelgood lap of LK and DM with a wee loony dook at the end. Very relaxed.

Friday Dec 18, 2020 #

11 AM

Running 1:27:00 [3] 12.01 km (7:15 / km) +366m 6:17 / km
ahr:147 max:175

Mortlich from home - RRR #8. Up from Boddomend past Sunnyside and back by Aboyne Loch. Feeling v sluggish and plodded slowly all the way, except that I gave myself a kick to work the steep section to the top. Legs felt awful but bizarrely I actually set a PR on it. Grey day and not v inspired.

Thursday Dec 17, 2020 #

10 AM

Road cycling 3:15:00 [3] 70.25 km (2:47 / km) +750m 2:38 / km
ahr:115 max:162

Final foray out of the Shire and over the Lecht before the snow gates are closed for the forseeable future... With DM from T'toul out the Dufftown road then past Ben Rinnes to Aberlour. Decided to stop for coffee, which turned out to be a mistake as D rolled her bike over a bit of glass or similar and the bike tyre popped. Faffed for a while changing the super skinny tyre which was difficult to fit and unfortunately, as we discovered post coffee, we managed to pinch the new inner too :-( So I pedalled the other way back to T'toul alone, before retrieving D and bike.
Was an absolutely stunning day and a lovely ride, just a shame that D only managed the first half.

Wednesday Dec 16, 2020 #

6 PM

Running 1:40:00 [3] 11.7 km (8:33 / km) +626m 6:45 / km
ahr:132 max:168

Shadey Clachnaben loop from the AA box with JS. Really mild and totally sheltered from the wind approaching Clachers from the north side. Wild and misty on top though! Difficult in the dark to spot the best line back from Shade, but it worked out pretty well. Felt mildly guilty about skipping DNC at Sluie, but this involved less brain power and more social! RRR #7 - Rudolph has been lazy and got badly left behind :-(

Tuesday Dec 15, 2020 #

11 AM

Running 29:51 [2] 4.39 km (6:48 / km) +104m 6:05 / km
ahr:152 max:170

Lap of the woods to see some daylight and catch a bit of vit D

6 PM

Running intervals 56:24 [4] 8.37 km (6:44 / km) +71m 6:28 / km
ahr:145 max:171

DR @ GT round the 2 bridges. Meant to be 16 x 1’ + 1’ but skipped the last 4. Not feeling very sprightly and solidly off the back even further than normal. Knee started twingeing a bit as we came back down the far side of the bridges so took that as a sign to bail on the session. Poor turn out with Rudolph distractions.

9 PM

Stretching 10:00 [1]

Monday Dec 14, 2020 #

12 PM

Turbo trainer 48:00 [2] 20.0 km (2:24 / km) +200m 2:17 / km
ahr:111 max:134

Trying to keep this relatively low intensity since it's meant to be recovery stuff. Definitely more interesting to have some kind of "session" to follow though.

5 PM

Turbo trainer 30:00 [3] 16.4 km (1:50 / km) +84m 1:47 / km
ahr:119 max:144

London

Sunday Dec 13, 2020 #

10 AM

Running 1:30:00 [3] 12.94 km (6:57 / km) +366m 6:06 / km
ahr:134 max:181

Learnie trails with J&HS whilst boys biking. Mix of forest track, single track and off road. Didn’t quite manage to find a route down to the beach, but some nice views out over Cromarty Firth. Nice to explore more new places with good company. Legs feeling it after a fairly heavy week.

Saturday Dec 12, 2020 #

10 AM

Running 2:30:00 [3] 22.08 km (6:48 / km) +662m 5:54 / km
ahr:146 max:184

The heights of Strathpeffer with J&HS and Mac, whilst boys puffin round on bikes. Great route out through the forest from Contin, over the road at Strathpeffer to Knockfarrel and Cnoc Mor, then back across by Kinellan. Dried up nicely and plenty of atmospheric vistas with occasional glimpses of blue sky. Mostly easy paced and lovely company :-)

Friday Dec 11, 2020 #

12 PM

Turbo trainer 30:00 [4] 15.6 km (1:55 / km) +77m 1:53 / km
ahr:137 max:162

Appropriate day to test out the new family toy - first attempt at Zwifting. Could be dangerous.

Thursday Dec 10, 2020 #

9 AM

Ski Touring 1:00:00 [2] 4.95 km (12:07 / km) +466m 8:14 / km
ahr:90 max:110

Day off with RB. Joined by E Mat for this bit. Had decided it would be good to get a first ski practice in even if conditions weren’t perfect . Turned out they were even more marginal than we anticipated, with poor vis and strong wind as well as soft patchy snow. Ended up doing a couple of climbs and descents up towards Carn Aosda. Was good to remind ourselves how to use the kit even if the snow bit was messy. Bailed out to the Bothy for an early lunch after a couple of runs.

1 PM

Running 55:00 [2] 6.05 km (9:05 / km) +396m 6:51 / km
ahr:117 max:170

Trip up Geallaig Hill after lunch with RB. Walked up and jogged back down. In the clag again :-( RRR #6 - I seem to have started ticking these off....
Nice to have a proper day off and good company:-)

Wednesday Dec 9, 2020 #

10 AM

Running 1:40:00 [3] 13.4 km (7:28 / km) +510m 6:16 / km
ahr:138 max:174

Pressendye from Queens View. RRR #5. Started out looking quite nice, but soon disappeared into the clag on the hill. Climbing legs not surprisingly tired from yesterday.

Tuesday Dec 8, 2020 #

11 AM

Running hills 1:40:00 [4] 15.0 km (6:40 / km) +543m 5:39 / km
ahr:154 max:190

Hill rep session up Carnferg (RRR #4) which ended up as quite a tough one. From Balfour track end 7x4’ up Jamie’s Rd jogging back 2’ between each. Easy round to the back of Carnferg then some more short reps up to the summit- 5x1’ and a 2’ to finish, each with 1’ recovery. Jog straight back down to Balfour after.
Left home without any plan, so chuffed with how this panned out. Good to be able to make the most of a session when you feel like it.

10 PM

Stretching 10:00 [1]

Monday Dec 7, 2020 #

12 PM

Running 35:34 [2] 5.28 km (6:44 / km) +135m 5:58 / km
ahr:155 max:187

Escape from the computer round the woods. It's been a while since I've done a home loop!

Sunday Dec 6, 2020 #

11 AM

Running 1:35:00 [3] 11.72 km (8:07 / km) +347m 7:04 / km
ahr:130 max:157

Rudolph and the Bulgarian flag with J. From high point of Tarland Rd up onto Benaquhallie (RRR #3) then continued on to Red, Green and White Hills, before dropping out to the road at Tough. Fair old mix of good track and some tough terrain, especially on top of Red Hill. Bit dreich, cold feet again but rather more bearable today. Felt much better on the hills than yesterday.

Road cycling 32:27 [3] 9.63 km (3:22 / km) +217m 3:02 / km
ahr:127 max:160

Cinnamon bun pit stop then bike back up the hill to the van. Nice wee adventure for another dreich day.

8 PM

Stretching 10:00 [1]

Saturday Dec 5, 2020 #

8 AM

Running 2:20:00 [3] 18.68 km (7:30 / km) +613m 6:26 / km
ahr:138 max:166

Cnoc Dubh and Culblean from Cambus with JS. Seemed to have various niggles at the start after my two days of rest and didn't really feel any the fresher for it - maybe not the best plan after all! Bit of a grey day and v cold / wet from below. Dropped off the NW of Culblean to the valley path which was a v cold river today. Had been struggling with feet badly enough up to then, but this was just painful! Finding cold feet are causing me more problems than ever this winter... sounds a bit pathetic, but it can get really awkward to continue running properly. Good to get out though and good chat too. Run Rudolph Ridges #1 and #2

C • Rest :-/ 2

Friday Dec 4, 2020 #

Note
(rest day)

Taking another day off - no harm

Thursday Dec 3, 2020 #

Note
(rest day)

Feeling a bit beaten up from Birsemore - always amazes me how you can go so slowly yet still feel so knackered after. Busy day, but caught some fresh air and sun round AL at lunchtime.

Wednesday Dec 2, 2020 #

10 AM

Road cycling 45:00 [2] 14.53 km (3:06 / km) +111m 2:59 / km
ahr:108 max:159

Wee spin up Glen Muick whilst testing out car charger in Ballater. Cold and didn’t entirely trust the road, but nice to see some daylight.

6 PM

Running warm up/down 15:00 [2] 2.0 km (7:30 / km) +29m 7:00 / km
ahr:133 max:153

Orienteering race 1:06:39 [3] 5.82 km (11:27 / km) +330m 8:55 / km
ahr:120 max:148

Birsemore DNC. Few small mistakes but no major blow outs. Seemed to be stumbling a lot tonight but guess that’s just the nature of the terrain. Feeling the legs on the climbs.

Tuesday Dec 1, 2020 #

12 PM

Running intervals 40:00 [5] 6.6 km (6:04 / km) +57m 5:49 / km
ahr:143 max:170

LK intervals. 10 x 3'+1'. Set out to do 8, but felt good so pushed it out to 10. Feeling by no means fresh, but seemed to have the energy to work the session and was pleased with how the distances were going - stacked up v well against previous similar sessions. 10 weeks of quality Tues sesh starting to help? Think I would have found anything hillier harder today. Slight hamstring niggle still.

Running warm up/down 16:00 [2] 2.7 km (5:56 / km)

W-u / cool down

5 PM

Stretching 10:00 [1]

Strength and conditioning 5:00 [1]

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