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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RuariCottier

In the 7 days ending Jun 2:

activity # timemileskm+m
  Orienteering 4 5:14:59 19.84(15:53) 31.92(9:52) 1185
  Running4 1:45:10 9.82(10:42) 15.81(6:39) 297
  Mountain Biking1 1:37:52 10.69(6.6/h) 17.2(10.5/h) 347
  Total7 8:38:01 40.35(12:50) 64.93(7:59) 1829

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Sunday Jun 2 #

10 AM

Orienteering 1:29:31 [3] 8.42 km (10:38 / km) +242m 9:18 / km
ahr:142 max:180 shoes: Inov 8 Mudclaw 300

ScotJOS Day 3 - Training
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Legs completely goosed, felt like they were filled with lead and took 3x as much energy to move them. Managed to get 4 loops in with a few train and map memory exercises. Just died on the harris relay and had to walk the course focusing on navigation. A good weekend but growing and exams has taking a toll on my O ability. Hopefully should come back stronger next time.

Saturday Jun 1 #

10 AM

Running warm up/down 2:00 [1] 0.33 km (6:00 / km)
ahr:133 max:144 shoes: Inov 8 Mudclaw 300

Orienteering 1:34:55 [3] 9.37 km (10:08 / km) +389m 8:23 / km
ahr:156 max:178 shoes: Inov 8 Mudclaw 300

ScotJOS Day 2 - Training
Tullochroisk

Good training session today, started off terrible and got better throughout the day. Started off on the long loop, made 2 stupid mistakes, legs were dead and ended up walking half of it. Ran the hill loop and took it easy on the first 4 controls up the hill, then increased the pace for the final controls. Didn’t make any mistakes other than not being able to see the kites in the heather. Ran the last 2 loops just cruising and making sure the nav was good, did get better but legs were just dead so lots of speed walking especially on the inclines.

Orienteering race 39:29 [3] 4.16 km (9:30 / km) +244m 7:20 / km
ahr:168 max:191 shoes: Inov 8 Mudclaw 300

ScotJOS Day 2 - 2x2 Relay
Tullochroisk

Got the short straw for both legs with both sending me to the top of the hill. First leg was racing Jason, was ahead until I went the wrong spur and had to leg it down the hill and over a deer fence to catch up. Managed to keep up and then dropped him on the downhill to the finish.
Second leg was tougher however still managed to put a good shift in with good navigation.
Good to know I am not completely useless at orienteering after earlier today.
4 PM

Orienteering 50:18 [3] 4.36 km (11:32 / km) +118m 10:10 / km
ahr:153 max:178 shoes: Inov 8 Mudclaw 300

ScotJOS Day 2 - Last Blast
Fascally

Carnage and how managed to get lost to top it off.
Managed to avoid the eggs but not the flour

Friday May 31 #

6 PM

Running warm up/down 2:04 [1] 0.35 km (5:54 / km) +16m 4:49 / km
ahr:103 max:117 shoes: Inov 8 Mudclaw 300

Orienteering race 40:46 [4] 5.61 km (7:16 / km) +192m 6:12 / km
ahr:156 max:195 shoes: Inov 8 Mudclaw 300

ScotJOS Day 1 - ‘Night’ O
Blackspout Wood

(Don’t know what was going on with HR)
Good run but a couple of big stupid mistakes. First set of butterfly loops I was doing well with good speed and flow, I was actually out of them before Finn. Then slightly slower up the hill but still maintained a decent pace and concentration. Was fine until the second butterfly loop where I then ran the wrong leg to #17 rather than #13. Lovely bearing to it but took me a minute to correct. Ran the rest of that butterfly loop fine and the next couple of controls, #20 was just a massive screwup, don’t know how I could have done it any worse. Lost about 2 minutes on it.
A good run where it was good, and shows my legs are getting back to normal. About 3.5 mins lost in total with a few other hesitations. A good warmup for O brain and legs for the rest of the weekend.

Running warm up/down 6:19 [1] 0.62 km (10:13 / km) +25m 8:31 / km
ahr:153 max:166 shoes: Inov 8 Mudclaw 300

Thursday May 30 #

4 PM

Mountain Biking long 1:37:52 [3] 17.2 km (10.5 kph) +347m
ahr:148 max:179

Low effort ride today, just about getting out the house and getting the legs turning over. Threw in a few MTB trails to keep it interesting but didn’t push it on them, just trying not to get injured. Good ride and legs didn’t feel to bad afterwards, but definitely still not perfect.

Tuesday May 28 #

Running 24:00 [3] 4.0 km (6:00 / km)
shoes: Kalenji kiprun

Slo run to the ferry and back, legs feeling super stiff.
11 AM

Running long 1:10:47 [2] 10.51 km (6:44 / km) +257m 6:00 / km
ahr:156 max:179 shoes: Kalenji kiprun

Easy run round Kerrera with my cousin, wasn’t planning on running but I was convinced otherwise. Legs still stiff and aching from the weekend but we took it really slow. Got quite tired in the legs about halfway round but wasn’t particularly detrimental and legs don’t feel worse after than they did before.

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