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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: SarahD

In the 7 days ending Nov 12:

activity # timemileskm+m
  Orienteering3 2:14:00 8.7(15:24) 14.0(9:34) 300
  Running3 2:00:00 9.26 14.9 300
  Road cycling1 1:04:00 11.81(5:25) 19.0(3:22) 300
  Running with poles1 54:00 4.23(12:47) 6.8(7:56) 240
  Roller skiing1 34:00 3.23(10:31) 5.2(6:32)
  Stretching3 30:00
  Drills1 10:00
  Total10 7:26:00 37.22 59.9 1140

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Sunday Nov 12 #

11 AM

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

To start at Anagach - so cold!

Orienteering race 1:09:00 [4] 7.4 km (9:19 / km) +150m 8:28 / km

Anagach blue course. Pretty happy with this. One mistake of a couple of mins and a wobble in the circle. Saw a lot of NH who was stronger in the terrain, but missing a bit more in the circle. Course was not the most pleasant for a cold winters morning, involving 7 bog crossings. Feet were numb throughout.
2 PM

Orienteering 20:00 [2] 2.6 km (7:42 / km) +50m 7:01 / km

Control hanging at Tomvaich. Didn’t click with the map at all and there was a good bit of head scratching and faffing. Nice terrain though and the juniors seemed to handle it fine once there were some red and white things to spot.
6 PM

Stretching 10:00 [1]

Saturday Nov 11 #

10 AM

Orienteering 45:00 [3] 4.0 km (11:15 / km) +100m 10:00 / km

Shadowing at Crathie for Maroc TS. Just about clung onto JG by cutting a few corners on the control pick, then less intense on the corridor with KC (tricky stuff). Good start to the camp.
3 PM

Running 1:05:00 [3] 8.1 km (8:01 / km) +300m 6:46 / km

Run from Wild Farm Cottage up the red bike trail (closed at the moment) onto Cairn Daimh then back down across the moor to the cottage. Managed to get 10 juniors on top of the summit cairn at the same time! Nice chill out in the sauna / hot - tub / plunge pool after.
7 PM

Stretching 10:00 [1]

Friday Nov 10 #

Roller skiing 34:00 [3] 5.2 km (6:32 / km)

Aboyne Castle. Dreadful at the start - so unconfident and ankles really sore. As usual ankles settled after 5' but v slow heading out into the wind on the rougher bit of road. Decided on the return to use the nice smooth 200m section of road in the open (free from acorns and twigs) and went backwards and forwards - skate 3 out into the wind and free skate back. Feeling a bit more relaxed once I got into it.
Project Birkebeiner underway.

Thursday Nov 9 #

Running with poles 54:00 [3] 6.8 km (7:56 / km) +240m 6:45 / km

Up the big Birse track. Running with poles - needs to be a bit steeper to walk it, which might be more useful in some ways. Went as far as the forest edge then dropped back down to a steeper section to do some hill bounds. 8 x ~30s each off 90 sec. Back down by some of the newer bits of path. Arms felt the effort again.
Foot ok running but some pain again later pm. Doing lots of icing and rolling.

Wednesday Nov 8 #

(rest day)

Foot quite sore after last night's session and still aware of it today. Tempted to do DNC anyway, but H'head in the rain with no reflectors has suddenly made me see sense. Thanks DK.

Tuesday Nov 7 #

Running warm up/down 17:00 [2]

To and from the green

Drills 10:00 [2]

Running intervals 28:00 [5] 5.3 km (5:17 / km)

Pairs relay round the outside of the green (a bit squelchy on the grass tonight). 4 x ~5:30 reps. Not quite sure what recovery was. Pain in left foot towards the end of the second one which eased enough to complete the session, but def not right. Right underneath the arch this time... different spot from previously. Good session otherwise.

Stretching 10:00 [1]

Monday Nov 6 #

Road cycling 1:04:00 [3] 19.0 km (3:22 / km) +300m 3:07 / km

Home - P'murchie - Tar Rd - Lumphanan and back by DAP. Steady. Got into a bit of a dwam - healthy.

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