Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: SarahD

In the 7 days ending Feb 22, 2015:

activity	#	time	miles		km		+m
X-country skiing	3	5:55:00	25.6	(13:52)	41.2	(8:37)	1065
Orienteering	3	2:56:42	12.51	(14:08)	20.13	(8:47)	361	31 /	36c	86%
Running	4	1:27:59	9.79	(8:59)	15.75	(5:35)
Stretching	3	45:00
Total	8	11:04:41	47.9		77.08		1426	31 /	36c	86%

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Sunday Feb 22, 2015 #

Orienteering race 59:42 [5] *** 8.27 km (7:13 / km) +135m 6:40 / km
spiked:20/23c

Crathes Brown. Plan for today was to practice control flow - codes, descriptions, site visualisation and exit route. Was a good course to practice this on as it was fast and furious. Not too well planned tbh, but served its purpose. Did pretty well in terms of flow and it translated into a really good overall performance. Once or twice had only looked at exit as I approached control, but was still able to keep moving smoothly. Could only have found another 1' or so. Pipped JC and just behind JW, so happy with that.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)

Before start. Mingin' after.

Saturday Feb 21, 2015 #

Running race 21:59 [5] 5.0 km (4:24 / km)

Hazlehead park run. No great expectations from this other than a good workout. Legs felt like lead and the incline was a mountain. Should have worn gloves as hands never warmed up. In the circumstances really chuffed with my time. Lungs really sore after - guess I worked as hard as I could.

Running tempo 24:00 [2] 4.0 km (6:00 / km)

Decent w/u and d.

Stretching 15:00 [1]

Friday Feb 20, 2015 #

Orienteering 56:00 [3] **** 5.06 km (11:04 / km) +136m 9:45 / km
spiked:11/13c

Tech 10 training 1 Dinnet - judging height on up and down slope legs. Good wee session. Mostly Oing really smoothly with good map contact and picking up the detail. Bad mistake on no 4 - too high and missed control by ~40m then ran off edge of map before relocating back at crag to north (-3:15). Otherwise deviated a bit off best line on 5, 9 and 13 but spiked controls ok. Ran past 12 thinking I was at a different boulder before doubling back (would have seen kite). Straight line distance +12.4%
Feeling a bit heavy legged at start but ok once I got going.

Running warm up/down 24:00 [2] 4.0 km (6:00 / km)

Decent w/u and d before and after session. Bagged the board walk cp on w/u.

Stretching 15:00 [1]

Thursday Feb 19, 2015 #

Note
(rest day)

Much needed rest day. Busy in the garden though.

Wednesday Feb 18, 2015 #

Orienteering race 1:01:00 [4] 6.8 km (8:58 / km) +90m 8:25 / km

DNC Glen o' Dee. Still thrashing too much and making stupid mistakes. Physically felt a lot better than expected.

Running warm up/down 8:00 [2] 1.25 km (6:24 / km)

Before start

Tuesday Feb 17, 2015 #

X-country skiing 2:55:00 [2] 21.0 km (8:20 / km) +550m 7:22 / km

Best laid plans to zap out to Fagerhoi and back somewhat foiled by pistie beasties deciding to have a lie in. Thin layer of fresh snow on the tracks was actually really nice but a bit slow going. That and the boy was tired (he's done well). The sun came out to give some nice views and shortly after we turned back we met not one but 2 beasties. Had a good zap back with some more skating practice.
Just need to figure out now how to get a bit more skiing in this winter.

Monday Feb 16, 2015 #

11 AM

X-country skiing 1:53:00 [2] 12.0 km (9:25 / km) +275m 8:27 / km

Thick clag again so decided to have a bit of an easier day. Did the Jordbrunnen loop from Skei. Track in great condition and spent much of it practising my skating at least on the flatter bits. Started coming together not too badly. Felt pretty good physically after a decent refuel last night. Last section back from Sor Skei hadn't been pisted and so was icy again and much less fun.

3 PM

X-country skiing 1:07:00 [2] 8.2 km (8:10 / km) +240m 7:08 / km

Back out again in the afternoon for a short loop round the route 5/6 tracks. Practising skating again. E decided to give it a go too - I'm in real trouble once he cracks this

8 PM

Stretching 15:00 [1]

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