Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: SarahD

In the 7 days ending Jan 12, 2020:

activity	#	time	miles		km		+m
Running	6	7:03:49	31.16		50.15		2073
Road cycling	1	1:10:00	13.33	(5:15)	21.46	(3:16)	177
Orienteering	1	44:58	3.52	(12:47)	5.66	(7:57)	101
Strength and conditioning	2	20:00
Stretching	2	20:00
Total	9	9:38:47	48.01		77.27		2350

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Sunday Jan 12, 2020 #

11 AM

Running 1:18:00 [2] 6.39 km (12:13 / km) +480m 8:52 / km
ahr:117 max:167

Planned to go cycling, but looking a bit icy and generally not going to be fun. Headed up the glen in the van and found myself at Braemar (as you do if you keep driving). Walked up Morrone into increasingly wintry conditions. Had thought about a circular loop, but didn't really fancy staying high for much longer, so turned tail and ran back down again. Probably enough for today tbh. Mandatory stop at the BH on the way home. Nice chill w/e.

Saturday Jan 11, 2020 #

9 AM

Running 3:30:00 [4] 24.41 km (8:36 / km) +1250m 6:51 / km
ahr:150 max:189

Ballater Bumps - a new route taking in the lower tops on a big circuit of Ballater. With SR, ME, KH, RB, JS and BS. Turned out to be good planning for a v windy / dreich morning. Gave maps to a few folk to let them practice their nav, with the result that we came off completely the wrong side of Craigendarroch - good start! Went fine after that though and even the terrain sections were mostly not too awful (and short enough). C+C in residence at BH with dodgy photographer hanging about (J knew him) and plod in the box. Got zapped by an anonymous looking electric fence on the edge of the Pann forest. Otherwise largely uneventful! V tired now, but good one to get in the bag.
Have set this as effort 4 as my HR data and general exhaustedness are telling me that this was really quite a big effort!

Thursday Jan 9, 2020 #

6 PM

Running 50:00 [3] 7.22 km (6:55 / km) +229m 5:59 / km
ahr:126 max:170

Jogged over to DAP to meet DR then round the new race route. Glorious night - full moon, cold but still. Left others above quarry pond to turn back for home. Good for the soul.

Wednesday Jan 8, 2020 #

11 AM

Running 28:49 [3] 5.03 km (5:44 / km) +13m 5:40 / km
ahr:145 max:179

Jog out round the golf course and Aboyne loch from the village. Leg loosener ahead of night O.

6 PM

Orienteering race 44:58 [4] 5.66 km (7:57 / km) +101m 7:18 / km
ahr:146 max:172

Crathes DNC. Pretty straight-forward course, but managed to lose a bit of time on the only slightly technical bit with dodgy bearings into 8 and 9. Nice enough run out.

Running warm up/down 10:00 [2]

Warm-up jog

9 PM

Stretching 10:00 [1]

Strength and conditioning 10:00 [1]

Tuesday Jan 7, 2020 #

11 AM

Running intervals 30:00 [5] 4.6 km (6:31 / km) +70m 6:04 / km
ahr:137 max:176

Intervals round LK with J. 10 x 2'+1'. Legs still tired from Sunday, so didn't feel very speedy, but good to get it done. Windy again!

Running warm up/down 17:00 [2] 2.5 km (6:48 / km) +30m 6:25 / km

Jog to start and back from end of intervals

8 PM

Stretching 10:00 [1]

Strength and conditioning 10:00 [1]

Monday Jan 6, 2020 #

11 AM

Road cycling 1:10:00 [2] 21.46 km (3:16 / km) +177m 3:08 / km
ahr:107 max:130

To Potties, S Deeside to Aboyne and home. Wind got crazy somewhere around Birse kirk and was struggling to stay upright with the cross-wind. Think it must have changed direction at some point during the ride, cos I was never going straight into it. Feeling yesterday's run in my legs, but taking it easy enough on the bike

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