Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: KirstyC

In the 7 days ending Oct 18, 2019:

activity	#	time	miles		km		+m
running	6	3:48:37	21.77	(10:30)	35.04	(6:31)	488
rock climbing	2	1:20:00
cycling	3	53:25	8.26	(6:28)	13.29	(4:01)	119
orienteering	1	49:58	4.14	(12:04)	6.67	(7:30)	243
spinning	1	46:06
Total	9	7:38:06	34.18		55.0		850

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Friday Oct 18, 2019 #

rock climbing (With E ) 1:00:00 [3]

Tour of Edi gym from Eilidh then a wee bit of climbing , mainly top rope and a tiny bit of bouldering . Arms still tiered from climbing on Monday lol

C • intensity 1

2 PM

running (Arthur’s seat) 41:11 [3] 6.56 km (6:17 / km) +141m 5:40 / km
ahr:157 max:178

Quick run in the rain with Finn along the crags. Waiting on Eilidh to be done at uni before heading back to deeside . Loch Kinord 10k tomorrow.

Thursday Oct 17, 2019 #

6 PM

cycling (To Gu ) 8:26 [3] 2.04 km (4:08 / km) +18m 3:57 / km
ahr:125 max:155

spinning (GU Tri spin class ) 46:06 [3]
ahr:171 max:193

Pyramid format - 1 mins up through levels to red , 3 min on each on the way back down x3 , last rep holding at each level for 4 mins . + wu and wd and some stretching .

cycling (Home ) 8:47 [3] 2.46 km (3:35 / km) +23m 3:25 / km
ahr:155 max:169

Shaky legs

Wednesday Oct 16, 2019 #

5 PM

running (H&h) 57:10 [3] 10.05 km (5:41 / km) +102m 5:25 / km
ahr:154 max:176

Easy miles - 5k with the harries + extra on the way home , nice evening so went down to the kelvin on way back, feeling fresh, enjoying having no ankle, knee or feet niggles . Arms are sore though from climbing , sign that I need to do more arm work

Tuesday Oct 15, 2019 #

5 PM

cycling 9:13 [3] 2.09 km (4:24 / km) +18m 4:13 / km
ahr:136 max:153

running (H&h ) 26:32 [3] 4.77 km (5:34 / km) +43m 5:19 / km
ahr:143 max:173

“Hill” reps night . 2k jog out to the slightly inclined road. Rushed to get back for meeting about Glasgow uni orienteering club so managed one 50 second rep and had to speed back for the meeting .

C • hills 1

cycling 8:14 [3] 2.48 km (3:19 / km) +23m 3:10 / km
ahr:123 max:152

Monday Oct 14, 2019 #

rock climbing (Bouldering @ TCA ) 20:00 [3]

Bouldering with John and luke at the climbing academy. Definitely need to build up some more arm strength

5 PM

cycling 9:47 [3] 2.12 km (4:36 / km) +17m 4:26 / km
ahr:114 max:146

running (H&H) 26:05 [3] 4.84 km (5:23 / km) +19m 5:17 / km
ahr:157 max:183

Easy miles night along the kelvin and through botanics . Arches both feeling fine , hopefully doesn’t become an issue .

cycling 8:58 [3] 2.09 km (4:17 / km) +21m 4:05 / km
ahr:135 max:162

Sunday Oct 13, 2019 #

11 AM

running warm up/down (WU) 9:00 [3] 1.0 km (8:58 / km) +72m 6:36 / km
ahr:130 max:162

orienteering (SOL) 49:58 [3] 6.67 km (7:30 / km) +243m 6:20 / km
ahr:167 max:191

SOL Teviothead Blue course - (3rd, 1st female) always love some nice open hills, nav was decent enough , few blips coming into controls but nothing major. Heading to 14 was way off to the left but was gonna happen after not taking a proper bearing and just enjoying running downhill instead. Still trying to shake of this cold so getting going in the first half was a little tiring , took it slow , breathing wasn’t too easy . Going into second half of race felt a lot better and had warmed up , picked up pace, spiked controls and overall pretty happy with run.

running warm up/down (WD #1) 3:03 [3] 0.5 km (6:07 / km)
ahr:148 max:168

running (WD #2) 25:03 [3] 0.8 km (31:14 / km)
ahr:99 max:177

Plus sitting in the car for 15 mins...

Saturday Oct 12, 2019 #

4 PM

running (crags with Kat) 40:33 [3] 6.52 km (6:13 / km) +110m 5:44 / km
ahr:153 max:190

in Edi for the day for the coaching foundation course, managed too squeeze in a wee seat run with Kat along the Crags. both full of the cold, took it nice and slow.

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