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Training Log Archive: Eilidh

In the 28 days ending Feb 28, 2019:

activity # timemileskm+m
  Orienteering16 13:00:32 61.66(12:40) 99.23(7:52) 1905
  Running19 12:14:49 74.73(9:50) 120.27(6:07) 1673
  Skiing2 6:00:00
  S&C7 5:55:00
  Snowboarding 1 3:00:00
  Stretching/rolling5 1:00:00
  Cycling3 30:00
  Drills2 20:00
  Total42 42:00:21 136.39 219.49 3578

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Thursday Feb 28, 2019 #

3 PM

Running (Hill run ) 1:11:55 intensity: (54:08 @1) + (14:29 @2) + (3:18 @3) 10.62 km (6:46 / km) +360m 5:47 / km
ahr:156 max:186 shoes: Inov8 x-talon 212

With Ali. Up Scolty by the north track, along the shooting greens ridge, down the far mtb trail, then fitting in a few more climbs on the way back to the car park. Keeping a very leisurely pace. L hamstring sore, potentially from gym?

Wednesday Feb 27, 2019 #

S&C 1:00:00 [3]

Mostly legs. Bit of work on my pull ups lol

Running 10:00 [3] 1.6 km (6:15 / km)

Treadmill warm up

Stretching/rolling 10:00 [3]

In Scolty car park waiting for shona
3 PM

Orienteering 47:19 intensity: (34:35 @1) + (12:44 @2) 6.04 km (7:50 / km) +80m 7:21 / km
ahr:156 max:176

Tuesday Feb 26, 2019 #

6 PM

Running 7:46 [1] 1.36 km (5:44 / km)
ahr:144 max:159

Running 6:24 intensity: (21 @1) + (47 @2) + (5:16 @3) 1.6 km (4:00 / km)
ahr:180 max:190 shoes: NB Fuel Cell impulse

Time Trial #1

Running 6:23 intensity: (24 @1) + (15 @2) + (5:44 @3) 1.62 km (3:56 / km)
ahr:183 max:189 shoes: NB Fuel Cell impulse

Time Trial #2

Running 6:28 [1] 1.6 km (4:02 / km)
ahr:134 max:141 shoes: NB Fuel Cell impulse

Time Trial #3. Deeside runners. Small turnout tonight so was more of a solo effort. The session was a repeat of the TT we did at the start of the season. 3x mile reps around Rhu Na Haven/Barclay park, with a long recovery (~4) as aim was to try and get same time for each rep. Last time i hit 6:29 for each rep, so improvement on every rep (especially rep 1 and 2) this time but more inconsistent. Kinda gave up on the last rep. Overall still very pleased as i didnt feel as good as i did last time, more sluggish, but still recorded faster times. Also now joint Strava crown on the segment with SW which was a bonus.

Running 8:11 [1] 1.36 km (6:02 / km) +1m 6:00 / km
ahr:148 max:162

Monday Feb 25, 2019 #

S&C 45:00 [3]

Bit of a lighter session today. Very tired from the weekend.

Stretching/rolling 10:00 [3]

6 AM

Cycling (Spinning) 10:00 [3]

1 PM

Running 22:16 intensity: (22:14 @1) + (2 @2) 3.72 km (5:59 / km) +48m 5:38 / km
ahr:145 max:168

Recovery

Sunday Feb 24, 2019 #

10 AM

Orienteering 1:12:33 intensity: (36:52 @1) + (18:38 @2) + (17:03 @3) 10.33 km (7:01 / km) +273m 6:12 / km
ahr:164 max:188 shoes: Inov8 Orocs

Saturday Feb 23, 2019 #

2 PM

Orienteering (Sprint ) 14:34 intensity: (14:04 @1) + (30 @2) 2.36 km (6:11 / km) +81m 5:16 / km
ahr:148 max:173 shoes: NB Fuel Cell impulse

Jog round half of the Cove sprint - bit of a leg loosener
7 PM

Running 15:48 intensity: (15:40 @1) + (8 @2) 2.33 km (6:47 / km) +6m 6:42 / km
ahr:144 max:173 shoes: Inov8 Orocs

Orienteering 46:53 intensity: (2:28 @1) + (8:15 @2) + (32:33 @3) + (3:37 @5) 6.59 km (7:07 / km) +109m 6:34 / km
ahr:182 max:196 shoes: Inov8 Orocs

british night champs Muir of Dinnet - 1st

Running 22:35 intensity: (21:37 @1) + (50 @2) + (8 @3) 2.38 km (9:29 / km)
ahr:145 max:183 shoes: Inov8 Orocs

Friday Feb 22, 2019 #

Note
(rest day)

Thursday Feb 21, 2019 #

7 PM

Running (Hill race) 37:54 intensity: (9:05 @1) + (4:45 @2) + (23:57 @3) + (7 @5) 7.01 km (5:24 / km) +191m 4:46 / km
ahr:172 max:191

Potarch hill race + WU. 1st female, 15th overall

Running 8:38 intensity: (7:09 @1) + (1:29 @2) 1.13 km (7:39 / km)
ahr:156 max:172

WD along the Dee with kirst joe and ali

Wednesday Feb 20, 2019 #

S&C 50:00 [3]

Cycling (Spinning ) 10:00 [3]

6 PM

Orienteering 48:00 intensity: (15:57 @1) + (7:06 @2) + (24:57 @3) 6.05 km (7:56 / km) +119m 7:14 / km
ahr:170 max:189

Tuesday Feb 19, 2019 #

6 PM

Running (Intervals ) 39:37 intensity: (20:17 @1) + (2:38 @2) + (16:38 @3) + (4 @5) 8.24 km (4:48 / km) +40m 4:41 / km
ahr:164 max:191

5x4min (1min) + bonus rep and WU (extended across the bridge) & WD. Felt like the good old DR days with Joe back home. This was a pretty tough session, with only 1 min recovery but grinded it out. Good to have Miles running around the same pace, easier to hold a constant speed. Checked watch a couple times, think Av pace was 4:00/km with reps 3/4 being faster (~3:50/km). Last rep was a tough one, up to the housing estate and golf course road so ment it was a slower pace with all the corners and hills but still the same effort.

Monday Feb 18, 2019 #

Cycling (Spinning) 10:00 [3]

S&C 30:00 [3]

Stretching/rolling 15:00 [3]

1 PM

Running 26:55 intensity: (17:34 @1) + (9:01 @2) + (20 @3) 4.52 km (5:57 / km) +28m 5:46 / km
ahr:159 max:182

Recovery at lunch time (forgot HRM)

Sunday Feb 17, 2019 #

Drills 10:00 [3]

9 AM

Orienteering 1:13:49 intensity: (1:00:25 @1) + (13:22 @2) + (2 @3) 8.36 km (8:50 / km) +223m 7:47 / km
ahr:150 max:180

Uath Lochans

Saturday Feb 16, 2019 #

Drills 10:00 [3]

9 AM

Orienteering 1:36:03 intensity: (1:15:43 @1) + (20:18 @2) + (2 @3) 9.64 km (9:58 / km) +173m 9:08 / km
ahr:155 max:180

Inchsriach
2 PM

Orienteering 1:17:47 intensity: (1:13:26 @1) + (4:21 @2) 7.3 km (10:40 / km) +355m 8:35 / km
ahr:148 max:175

Hill run up craegallichie then O down

Friday Feb 15, 2019 #

6 PM

Orienteering 35:12 intensity: (35:06 @1) + (6 @2) 4.65 km (7:34 / km) +24m 7:22 / km
ahr:147 max:170

Moor of alvie

Thursday Feb 14, 2019 #

Note

Sore throat and cough for the last couple days. Noticed it Monday night after skiing.

Note
(sick) (rest day)

Wednesday Feb 13, 2019 #

S&C 1:00:00 [3]

6 PM

Orienteering 1:00:48 intensity: (29:50 @1) + (22:46 @2) + (8:12 @3) 6.16 km (9:52 / km) +250m 8:13 / km
ahr:166 max:184

Tuesday Feb 12, 2019 #

Skiing 2:00:00 [3]

Snowboarding 3:00:00 [3]

6 PM

Running (Intervals) 45:49 intensity: (28:24 @1) + (7:01 @2) + (10:24 @3) 8.87 km (5:10 / km) +15m 5:07 / km
ahr:159 max:190

WU & WD, 10x ~400m on the very soggy green. Starting each rep every 3 minutes so jog back the pavilion after each rep, getting roughly 30 seconds of standing-still recovery. Bit of a shock to the system doing short intervals but got into it after a few.

Monday Feb 11, 2019 #

Skiing (Downhill ) 4:00:00 [1]

Skiing at the lecht

Sunday Feb 10, 2019 #

Orienteering 14:00 [3] 2.5 km (5:36 / km)

11 AM

Orienteering 1:08:14 intensity: (13:42 @1) + (44:19 @2) + (10:13 @3) 8.64 km (7:54 / km) +40m 7:43 / km
ahr:170 max:190 shoes: Inov8 Orocs

Anagach brown course. Absolutely loved this. Going easy, legs tired from yesterday. Nav felt really flowy and smooth, concentrating a lot on compass and picture of the control circle.

Saturday Feb 9, 2019 #

Stretching/rolling 15:00 [3]

11 AM

Running 1:03:10 intensity: (48:28 @1) + (14:41 @2) + (1 @3) 11.07 km (5:42 / km) +44m 5:36 / km
ahr:163 max:175

Easy 60 round abernethy forest. Some of the skinny trails were still lethal with ice so decided to try stick to the bigger tracks. Followed the choo choo train signs for a while and ended up in the village so more tarmac than I wanted. Lovely forest basically all to myself, lots of birds making a noise and luckily no cappers! Bumped into Izzy and Anna walking their dog. Might go for a jog with Izzy later on.
4 PM

Running 37:39 intensity: (24:39 @1) + (12:55 @2) + (5 @3) 6.23 km (6:02 / km) +73m 5:43 / km
ahr:156 max:179

With Izzy. Different area from this morning. Ran past Bob Dylan’s mansion

Friday Feb 8, 2019 #

Note
(rest day)

Much needed. Start of Half term, heading up to Nethy.

Thursday Feb 7, 2019 #

2 PM

Running 1:41:02 intensity: (55:32 @1) + (32:24 @2) + (13:06 @3) 15.25 km (6:38 / km) +549m 5:37 / km
ahr:163 max:182 shoes: Inov8 x-talon 212

Kerloch from knockburn Loch. First time up my school house namesake, should’ve worn the T shirt. Assent was pretty disgusting, the track wasn’t in very good condition, especially with all the ice,snow and melt water. Similar to HoF, couldn’t run on the track at the top due deep snow so had to trek through the heather. Amazing views so didn’t mind too much. Took a Snapchat at the top and headed down. The ‘descent’ was a lot hillier that I thought. Saw a man with a very big gun, wasn’t a normal shotgun so got a bit freaked and picked up the pace. All this snow is a bit of a nightmare but can’t complain as I wish for it all winter. Keen to do this route again once it’s cleared, g fun.

Wednesday Feb 6, 2019 #

S&C 1:00:00 [4]
shoes: NB Fuel Cell impulse

Leg day
6 PM

Orienteering (Night O) 46:50 intensity: (17:06 @1) + (13:29 @2) + (16:15 @3) 5.99 km (7:49 / km) +138m 7:01 / km
ahr:168 max:189 shoes: Inov8 Orocs

DNC long at glen dye (no HR strap)

Tuesday Feb 5, 2019 #

6 PM

Running (Intervals ) 41:55 intensity: (20:35 @1) + (3:35 @2) + (14:43 @3) + (3:02 @5) 9.05 km (4:38 / km)
ahr:164 max:193

6x4 min (2 min recovery). Rhu Na Haven & Barclay Park. Felt the fastest/strongest I have for a long time, good quality session. First week of new s&c layout, so no DOMS from Monday.

Monday Feb 4, 2019 #

1 PM

Running 25:08 [1] 4.0 km (6:17 / km) +51m 5:54 / km
ahr:141 max:160

Lunch time recovery. Had my roadies with me but Kirsty wanted to go on the glen o Dee trails so had to be careful on the ice. At least it kept us at a nice easy pace.
6 PM

S&C 50:00 [3]
shoes: NB Fuel Cell impulse

Physio exercises and core/upper body work

Stretching/rolling (Stretching ) 10:00 [3]

Extremely tight from the weekend. Wanted to do longer.

Running (Treadmill ) 11:00 [1] 2.0 km (5:30 / km)
shoes: NB Fuel Cell impulse

wu before gym

Sunday Feb 3, 2019 #

11 AM

Orienteering (Sprint) 18:59 [1] 4.15 km (4:34 / km) +23m 4:27 / km
ahr:140 max:156 shoes: Inov8 x-talon 212

WU & Scottish Sprint champs @ Uphall North. 1st W18, 4th WO. Not the best start to the course. Exit direction from C1 was poor, thought i could get past a garage so had to do a U turn back past the control. Wasnt much route choice till C8. Went through park thinking there was a gap at the edge of the fence but had to turn and use main gate, -30 seconds probably. Had to work to keep up the pace on the control picky bit as it was on a slope and legs were tiring. Planned ahead on the long leg (C15) so was fine for the last section in the intricate housing estate.

Running (WD) 11:01 [1] 1.6 km (6:54 / km)
ahr:143 max:166 shoes: Inov8 x-talon 212

1 PM

Running (WU) 5:29 [1] 0.57 km (9:32 / km)
ahr:135 max:150

Orienteering 26:40 intensity: (25:22 @1) + (1:16 @2) + (2 @3) 5.0 km (5:20 / km) +14m 5:15 / km
ahr:152 max:179 shoes: Inov8 x-talon 212

ESOC sprint 2 Uphall south and Warm down - 1st W18, 2nd WO.. Really enjoyed this course, more that Race 1. Liked that there was more variation. No mistakes, just maybe could get better at cornering. The course wasnt as tight and intricate as race 1 so could plan ahead more and really pick up pace. Took a wee breather at the timed out crossing, planned the last few controls back in the race 1 area so no problems there. Got back and realised both ankles/shins had been totally attacked by the brambles at C11, quite a lot of blood but had to take that sacrifice for the best route choice. Good fun.

Saturday Feb 2, 2019 #

6 PM

Orienteering (Night O) 32:51 intensity: (25:34 @1) + (6:45 @2) + (32 @3) 5.47 km (6:00 / km) +4m 5:59 / km
ahr:155 max:184 shoes: Inov8 Orocs

Scottish Night Champs @ John Muir country park. 1st W18, 2nd on course 4. Clean in the forest at the beginning, and first 3 controls out on the dunes. C5 on the dune was the first of the messy controls. Was so close to control but no reflectors ,caught kirsty up, lost 2 minutes. C6 didnt go far enough, had in my head map was 1:7500 from looking at previous maps so made the same error on a couple other legs. Was hesitant on the long path legs as well, wondering why it was taking so long to reach my attack points. Bit stupid. Lost a couple more minutes out on the dunes, direction should of been better. Clean again once back in the forest, giving a hefty tow to K. Overall still really enjoyed myself on a pretty fun and interesting area.

Running 4:53 intensity: (4:09 @1) + (44 @2) 0.71 km (6:53 / km)
ahr:156 max:170

Friday Feb 1, 2019 #

3 PM

Running 1:36:53 intensity: (1:24:37 @1) + (9:15 @2) + (3:01 @3) 11.83 km (8:11 / km) +268m 7:21 / km
ahr:147 max:181

HoF from torphins - very slow going on the ridge, 1hour to do 5km! The snow was 2 ft deep on some parts of the track, basically doing high knees for most of the run. Was a good laugh with Kirsty. Saw some deer, grouse and a skier

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