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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Eilidh

In the 7 days ending Dec 12, 2018:

activity # timemileskm+m
  Orienteering5 3:26:01 18.55(11:06) 29.85(6:54) 598
  Running6 2:44:54 17.83(9:15) 28.7(5:45) 489
  S&C1 50:00
  Drills2 20:00
  Stretching/rolling2 20:00
  Total15 7:40:55 36.38 58.55 1087

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ThFrSaSuMoTuWe

Wednesday Dec 12, 2018 #

6 PM

Orienteering 58:44 intensity: (28:29 @1) + (26:27 @2) + (3:48 @3) 7.38 km (7:58 / km) +41m 7:45 / km
ahr:165 max:186

Forvie DNC - windy, lots of marram grass and good fun. Clean nav between controls, just a lot of messy control circles for the first few. Worked on simplifying the map to high and low areas and focusing on the contour details nearer to the control.
Got a lift with JG and drove on the brand new awpr opened that day! Got stuck in a big jam in dyce on the way there but can confirm with no traffic that it now takes only around 45 minutes to get from forvie to banchory! Revolutionary
C • Dyce 1

Tuesday Dec 11, 2018 #

Running 7:35 [3] 1.28 km (5:55 / km)

WU
6 PM

Running 6:29 intensity: (6:20 @1) + (9 @2) 1.64 km (3:57 / km)
ahr:162 max:175

Rhu Na Barclay TT - exactly 6.29 for all of them and didn’t look at my watch at all, kinda spooky. Progressively felt more DOMS from a weekend of urban training and by the last one had to really push at the end as I knew my start was slower than the previous ones. Really good important session

Running 6:29 intensity: (5:10 @1) + (3 @2) + (34 @3) + (42 @5) 1.6 km (4:03 / km)
ahr:160 max:196

Running 6:29 intensity: (1:07 @1) + (3:13 @2) + (2:09 @3) 1.6 km (4:03 / km)
ahr:174 max:185

Running 8:11 intensity: (20 @1) + (52 @2) + (6:49 @3) + (10 @5) 1.26 km (6:31 / km)
ahr:181 max:195

WD

Monday Dec 10, 2018 #

1 PM

Running 26:04 intensity: (17:04 @1) + (8:52 @2) + (8 @3) 4.69 km (5:34 / km) +35m 5:22 / km
ahr:164 max:179

Recovery
5 PM

S&C 50:00 [3]

6 PM

Stretching/rolling 10:00 [3]

Sunday Dec 9, 2018 #

Drills 10:00 [3]

Running 10:00 [3] 1.4 km (7:09 / km)

WU up to the castle
10 AM

Orienteering 33:20 intensity: (30:16 @1) + (3:04 @2) 5.35 km (6:14 / km) +184m 5:19 / km
ahr:153 max:177

Scotjos Urban weekend - 3 courses around Stirling old town. Course 3 had some very challenging route choice so got the brain working a bit.

Saturday Dec 8, 2018 #

Drills 10:00 [3]

10 AM

Orienteering 47:44 intensity: (38:28 @1) + (8:50 @2) + (23 @3) + (3 @5) 7.87 km (6:04 / km) +172m 5:28 / km
ahr:150 max:193

Scotjos urban weekend - Hallglen
2 PM

Orienteering 43:59 intensity: (26:20 @1) + (17:25 @2) + (14 @3) 7.22 km (6:06 / km) +102m 5:41 / km
ahr:160 max:185

Scotjos urban weekend- Stirling Uni - 4 courses joined together with a run, all in very different areas within the campus.

Friday Dec 7, 2018 #

Stretching/rolling 10:00 [3]

Perfect 10 Scotjos stretching
7 PM

Orienteering 22:14 intensity: (21:58 @1) + (5 @2) + (11 @3) 2.04 km (10:55 / km) +98m 8:47 / km
ahr:141 max:184

night toe

Thursday Dec 6, 2018 #

3 PM

Running 1:09:21 intensity: (44:04 @1) + (22:49 @2) + (2:28 @3) 10.45 km (6:38 / km) +301m 5:48 / km
ahr:164 max:184

Steady Scolty and shooting greens.
7 PM

Running 1:53 [1] 0.29 km (6:28 / km) +24m 4:36 / km
ahr:126 max:147

Running 22:23 intensity: (9:52 @1) + (16 @2) + (10:07 @3) + (2:08 @5) 4.49 km (4:59 / km) +129m 4:21 / km
ahr:167 max:194

Tom’s cairn handicap hill race - feeling fast and really enjoyed it. Finished 2nd just behind Peter H

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