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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Eilidh

In the 30 days ending Nov 30, 2018:

activity # timemileskm+m
  Running18 13:33:22 86.83(9:22) 139.74(5:49) 2453
  Orienteering10 9:19:31 37.22(15:02) 59.91(9:20) 1692
  S&C6 4:20:00
  Stretching/rolling4 1:05:00
  Cycling2 1:04:53 7.28(8:55) 11.72(5:32) 125
  Drills1 40:00
  Total37 30:02:46 131.34 211.37 4270

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Friday Nov 30, 2018 #

Note
(rest day)

4 PM

Cycling 40:25 [1] 5.14 km (7:52 / km) +50m 7:30 / km
ahr:115 max:156

Social MTB with Daniel. Was going to run with K and ciara but thought I’d rest the foot from yesterday instead. Just cycled along side the girls using their head torch light.

Thursday Nov 29, 2018 #

2 PM

Running 1:21:24 intensity: (1:02:32 @1) + (12:58 @2) + (5:54 @3) 14.23 km (5:43 / km) +243m 5:16 / km
ahr:155 max:185

Up Scolty and back through the golf courses. Found a gap in the weather and saw the new piggies at home farm!

Wednesday Nov 28, 2018 #

6 PM

Orienteering 1:03:37 intensity: (22:45 @1) + (29:41 @2) + (11:11 @3) 7.8 km (8:10 / km)
ahr:169 max:187

Balmedie beach night O in the storm!! Very dramatic - lost at the 2nd control in a sand storm, Luke’s map blew away so we had to do some pair O, controls in the wrong place, falls on the slippy board walk, more falls in the bog but we made it back alive! Was a bit apprehensive to even start after being told don’t run on the beach in case you get swept out to sea! g fun though

Tuesday Nov 27, 2018 #

6 PM

Running 37:03 intensity: (18:24 @1) + (2:10 @2) + (16:19 @3) + (10 @5) 7.8 km (4:45 / km) +38m 4:38 / km
ahr:164 max:191

Deeside runners 5x4, 2 off. Nice route up Rhu na Haven then along north dee to Bellwood and back. 4th rep was an effort with big big headwind gusts along the straight, yucky. Lots of splashing in puddles. inc WU and WD. Felt really good, no niggles or pain which was nice for a tarmac session.

Monday Nov 26, 2018 #

S&C 1:00:00 [3]

5 min treadmill WU. Started with ankle strength/balance as usual. Core,legs and a bit of arm effort.
1 PM

Running 10:51 intensity: (10:12 @1) + (39 @2) 2.01 km (5:24 / km) +12m 5:15 / km
ahr:150 max:178

Accidentally split run

Running 17:47 intensity: (7:14 @1) + (10:21 @2) + (12 @3) 3.25 km (5:28 / km) +19m 5:19 / km
ahr:168 max:180

Lunch time run about

Saturday Nov 24, 2018 #

10 AM

Running 1:07:19 intensity: (42:18 @1) + (18:34 @2) + (6:27 @3) 11.01 km (6:07 / km) +239m 5:31 / km
ahr:162 max:185

Seat with kirsty - Joe joined for 30. Nice and steady, feeling good. Both our calf’s were tight from HoF so made an executive decision to not go to the summit.

Thursday Nov 22, 2018 #

2 PM

Cycling 12:41 intensity: (12:22 @1) + (19 @2) 3.29 km (3:52 / km) +75m 3:28 / km
ahr:145 max:170

To the business centre

Running 59:51 intensity: (31:09 @1) + (22:27 @2) + (6:15 @3) 10.03 km (5:58 / km) +353m 5:05 / km
ahr:166 max:187

Shortened HoF with kirsty - lovely to be back on the OG hill. Planned to go all the way to the cairn but needed to get back so we weren’t cycling in the dark with one light between us!

Cycling 11:47 [1] 3.29 km (3:35 / km)
ahr:123 max:165

Back home - clarted in mud and soaking

Wednesday Nov 21, 2018 #

6 PM

Orienteering 1:12:48 intensity: (28:25 @1) + (28:33 @2) + (15:46 @3) + (4 @5) 5.89 km (12:21 / km) +343m 9:34 / km
ahr:165 max:192

Pannanich DNC - some very good orienteering and some very bad orienteering

Monday Nov 19, 2018 #

1 PM

Running 24:13 [1] 3.97 km (6:06 / km) +39m 5:48 / km
ahr:146 max:166

Recovery pace along the river
6 PM

S&C 40:00 [3]

Warm up on the bike and my balance exercises to start off. Bit of everything tonight, including arms which is v rare. Cut short to get a good stretch session in

Stretching/rolling 20:00 [1]

Muscles very tight after the weekends downhill courses

Sunday Nov 18, 2018 #

Drills 40:00 [3]

Running drills with willy
10 AM

Running 3:04 [1] 0.58 km (5:16 / km)
ahr:136 max:152

1 PM

Orienteering 40:12 intensity: (31:04 @1) + (7:53 @2) + (1:15 @3) 3.74 km (10:44 / km) +191m 8:33 / km
ahr:155 max:180

Pannanich - jog up to the top then bit of a line course then a lush control pick - pushed the speed this time on the downhill legs as I felt more confident after the balmoral training. Ended up too high for a few controls but at least that’s better than being too low

Saturday Nov 17, 2018 #

10 AM

Orienteering 1:10:59 intensity: (24:15 @1) + (43:55 @2) + (2:49 @3) 7.45 km (9:32 / km) +367m 7:39 / km
ahr:169 max:184

4x downhill courses at balmoral with a longgg jog back up to the top cairn each time. Was really fun but taking it slow to keep ankle safe in the rocky areas. Bit gross but saw deer organs on the path?
2 PM

Running 4:11 intensity: (4:03 @1) + (6 @2) + (2 @3) 0.31 km (13:40 / km)
ahr:146 max:179

Orienteering 44:18 intensity: (12:59 @1) + (10:57 @2) + (20:22 @3) 5.43 km (8:09 / km) +95m 7:30 / km
ahr:172 max:189

Cambus o may 1 man relay

Friday Nov 16, 2018 #

Stretching/rolling 20:00 [3]

Perfect 10 at Scotjos
6 PM

Orienteering 23:02 intensity: (16:48 @1) + (5:29 @2) + (45 @3) 4.43 km (5:12 / km) +34m 5:00 / km
ahr:163 max:186

MapRun with Scotjos around ballater - no external HR

Thursday Nov 15, 2018 #

3 PM

Running 36:04 intensity: (16:19 @1) + (11:54 @2) + (7:51 @3) 5.69 km (6:21 / km) +164m 5:33 / km
ahr:166 max:186

Wednesday Nov 14, 2018 #

Note
(rest day)

Needing to rest the legs, feeling achy

Tuesday Nov 13, 2018 #

10 AM

Running 59:39 intensity: (58:19 @1) + (1:17 @2) + (3 @3) 9.0 km (6:38 / km) +258m 5:48 / km
ahr:149 max:180

2 PM

Orienteering 34:14 intensity: (33:36 @1) + (31 @2) + (7 @3) 3.03 km (11:18 / km) +5m 11:12 / km
ahr:145 max:183

Monday Nov 12, 2018 #

S&C 20:00 [3]

Core
10 AM

Orienteering 1:05:13 intensity: (24:28 @1) + (36:00 @2) + (4:43 @3) + (2 @5) 7.63 km (8:33 / km) +226m 7:27 / km
ahr:167 max:192

Maroc talent squad trip - Docharn control pick from the north. By far still my favourite area. Got a good flow going.
2 PM

Running 1:05:50 intensity: (1:03:43 @1) + (2:06 @2) + (1 @3) 10.77 km (6:07 / km) +112m 5:49 / km
ahr:154 max:180

Team recovery run turned into an effort to just keep moving near the end - feet sore and knees starting to ache. Too much after a intense bof weekend of TT and workshops

Sunday Nov 11, 2018 #

S&C 45:00 [3]

Plyometrics

Stretching/rolling 10:00 [3]

Perfect 10 with MTS
8 AM

Running 48:30 intensity: (38:55 @1) + (7:00 @2) + (2:35 @3) 7.09 km (6:50 / km) +162m 6:08 / km
ahr:158 max:186

Saturday Nov 10, 2018 #

S&C 45:00 [2]

9 AM

Running 11:32 intensity: (11:29 @1) + (2 @2) + (1 @3) 1.73 km (6:39 / km)
ahr:151 max:169

Running 11:58 intensity: (3:34 @1) + (1:05 @2) + (1:27 @3) + (5:52 @5) 2.96 km (4:03 / km)
ahr:181 max:194

3km TT on the meadows . -7 seconds from last year

Running 10:20 intensity: (7:25 @1) + (2:10 @2) + (19 @3) + (26 @5) 1.58 km (6:32 / km)
ahr:166 max:193

Running 14:15 intensity: (13:22 @1) + (41 @2) + (12 @3) 2.26 km (6:19 / km) +117m 5:01 / km
ahr:150 max:183

Friday Nov 9, 2018 #

Note
(rest day)

Thursday Nov 8, 2018 #

3 PM

Running 44:28 intensity: (40:06 @1) + (4:22 @2) 8.01 km (5:33 / km) +79m 5:17 / km
ahr:159 max:175

Wednesday Nov 7, 2018 #

6 PM

Orienteering 58:43 intensity: (21:21 @1) + (22:25 @2) + (14:57 @3) 5.45 km (10:47 / km) +125m 9:40 / km
ahr:169 max:190

Cambus DNC - couple controls near the end were a bit scrappy, didn’t have a full plan for the legs and rushing it in the control circle. Ended up in the dreaded felled marsh on the way to the last control which wasn’t so fun, just didn’t click when planning route that’s what marsh it was.

Tuesday Nov 6, 2018 #

S&C 50:00 [3]

Core work, saving the legs so I can put in a good interval session tomorrow
6 PM

Running 49:22 intensity: (19:13 @1) + (4:17 @2) + (23:16 @3) + (2:36 @5) 10.15 km (4:52 / km)
ahr:172 max:192

Some classic Runahaven reps - pairs intervals with Sarah, each rep ~2km plus WU and WD

Monday Nov 5, 2018 #

1 PM

Running 27:08 intensity: (23:32 @1) + (3:36 @2) 4.8 km (5:39 / km) +28m 5:29 / km
ahr:155 max:175

Sunday Nov 4, 2018 #

11 AM

Orienteering 1:26:25 intensity: (40:18 @1) + (35:17 @2) + (10:50 @3) 9.04 km (9:34 / km) +305m 8:11 / km
ahr:165 max:187

Saturday Nov 3, 2018 #

Stretching/rolling 15:00 [1]

4 PM

Running 40:58 intensity: (16:42 @1) + (18:27 @2) + (5:49 @3) 7.65 km (5:21 / km) +86m 5:04 / km
ahr:169 max:183

Managed to squeeze a quick Inchmarlo loop in before bonfire night- keeping it relaxed

Friday Nov 2, 2018 #

Note
(rest day)

Kinda glad, busy with school work

Thursday Nov 1, 2018 #

3 PM

Running 1:27:35 intensity: (24:26 @1) + (36:27 @2) + (26:42 @3) 14.87 km (5:53 / km) +506m 5:02 / km
ahr:172 max:187

Longer steady one. New Hill of fare route from the Echt side - Miekle Tap, brown hill, greymore then back over Meikle tap. The miekle tap climb/decent was much more technical than I thought it would be, added a bit of excitement.

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