Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: SarahD

In the 7 days ending Mar 26, 2017:

activity	#	time	miles		km		+m
Running	8	3:35:05	18.03		29.02		520
Orienteering	3	1:57:00	8.26	(14:09)	13.3	(8:48)	340
Roller skiing	4	1:44:00	10.63	(9:47)	17.1	(6:05)
Mountain biking	2	1:25:00	11.43	(7:26)	18.4	(4:37)	210
Stretching	3	30:00
Total	14	9:11:05	48.36		77.82		1070

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Sunday Mar 26, 2017 #

11 AM

Running warm up/down 3:00 [2] 0.5 km (6:00 / km)

Err, not quite enough...

Orienteering race 47:00 [5] 5.5 km (8:33 / km) +240m 7:01 / km

Corsedarder blue. Decided to try and use this for some good control flow practice. Started a couple of mins behind E (who had a sore knee) and started seeing him ahead from no 5, but was taking slightly different lines and kept on losing sight of him again. Eventually snuck ahead at no 12 where E was a bit high, but then beaten up the hill to 13. Ahead again into 14, but not a chance of holding him off on the run-in. Pleased with my own technical performance and happy to hold off E, even if he was hopping round the forest on one leg :-)

2 PM

Roller skiing 20:00 [3] 3.0 km (6:40 / km)

Some more diagonal stride practice at Huntly. Got some useful coaching from EM.

Saturday Mar 25, 2017 #

Running 28:00 [3] 4.1 km (6:50 / km) +100m 6:05 / km

Cracking day with most of it spent inside leading coaching course. Feeling quite drained and lethargic when I got home, but definitely a bit better for a wee trot round the woods. Legs are recovering quite well now.
Vino and nibbles out the front as the sun went down - not bad for March.

Friday Mar 24, 2017 #

Orienteering 30:00 [2] 3.0 km (10:00 / km)

Helping J hang controls for Corsedarder. Have got too used to hanging mini kites only; real controls are a pain even with lightweight stakes. Not moving very fast.

Running 40:00 [3] 5.8 km (6:54 / km) +140m 6:09 / km

Felt like I needed to do some actual running today. Legs are feeling fine now, but more generally feeling tired and low on energy so didn't go too far.

Thursday Mar 23, 2017 #

Roller skiing 28:00 [3] 4.7 km (5:57 / km)

Same again. Feels harder work than I'm sure it should be.

Running 20:00 [3] 3.0 km (6:40 / km)

Hanging and collecting controls in castle woods. Legs starting to feel ok again running.

Stretching 10:00 [1]

Wednesday Mar 22, 2017 #

11 AM

Roller skiing 28:00 [3] 4.7 km (5:57 / km)

Same as yesterday.

7 PM

Running warm up/down 5 [2]

Orienteering 40:00 [3] 4.8 km (8:20 / km) +100m 7:33 / km

WeTT Skinny-malinky at Scolty. Never planned to do too much tonight but didn't feel too bad in the forest. Skipped the last 2 legs.

Tuesday Mar 21, 2017 #

Stretching 10:00 [1]

11 AM

Roller skiing 28:00 [3] 4.7 km (5:57 / km)

Classic r-s practice. Diagonal stride. Haven't done much classic technique but starting to feel a bit less awkward / unstable.

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

Then straight on to do intervals at Dinnet. Shortened w/u-d.

Running intervals 24:00 [5] 3.82 km (6:17 / km)

8x2'+1' on the DW. Out for the first 4 into quite a strong headwind. Managing to hit 500s on the way back with a tail wind.

3 PM

Running 45:00 [2] 5.5 km (8:11 / km) +100m 7:30 / km

Hanging and collecting controls in Craigendarroch for Ballater ASC. Good fun but got chilly again standing around.

Monday Mar 20, 2017 #

8 AM

Mountain biking 25:00 [3] 5.0 km (5:00 / km) +80m 4:38 / km

Buddied E part way to school

11 AM

Running 45:00 [2] 4.8 km (9:22 / km) +180m 7:54 / km

Checking / gpsing paths on the lower slopes of Craigendarroch ahead of ASC. Useful exercise but took a bit longer than expected.

3 PM

Mountain biking 1:00:00 [3] 13.4 km (4:29 / km) +130m 4:16 / km

Cycled up to Aboyne for the cross-country, except that it wasn't today. Ah bugger. Out by Bellwood and back on the DW.

9 PM

Stretching 10:00 [1]

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