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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: SarahD

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  Running4 3:48:00 17.34 27.9 900
  Orienteering5 2:44:00 10.13(16:12) 16.3(10:04) 160
  Stretching3 40:00
  Running with poles1 25:00 1.74(14:22) 2.8(8:56) 200
  Total9 7:37:00 29.2 47.0 1260

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Sunday Nov 26, 2017 #

Orienteering 20:00 [3] 2.0 km (10:00 / km)

Short loop at Dale Park shadowing LS and AW, as much to warm up as anything. Legs v heavy and not much fun trying to chase LS up the hill without a w-u. Forest seemed nice enough but not out long enough to defrost the feet.

Saturday Nov 25, 2017 #

11 AM

Orienteering 30:00 [2] 2.5 km (12:00 / km)

Bit of shadowing on Summer House Knott (ME). Needed to run around to stay warm. Rough forest but ok at low speed.
2 PM

Orienteering 30:00 [3] 3.0 km (10:00 / km)

Tarn Hows. Shadowed IC on a slope O course. Had to work quite hard to cling on.
5 PM

Orienteering 16:00 [2] 1.7 km (9:25 / km)

And then the famous Hawkshead night relay to round off the day. Must have taken 1’ to find the first control on a well-dodgy site where the map was badly in need of updating. Fun otherwise!

Friday Nov 24, 2017 #

Running 2:15:00 [3] 15.0 km (9:00 / km) +700m 7:18 / km

Morven from the north. Started at Tillypronie junction. Tracks through forest and onto the hill up towards the bothy and eagle below Preas Whin. A few cm of snow and icy underneath, increasing to ~10cm higher up with some unpredictable drifting. Looking stunning in the sun but a really cold wind from the west - first real taste of winter. Heavy going climbing from the eagle to the top through deeper heather / rock all hidden by the snow and sadly the cloud came in too. Glad of second pair of gloves and buff / hat, but could have done with winter tights and a spare pair of over-trousers too (note to self). Didn't linger on top and headed off the eastern ridge initially, before angling down towards the forest. Mostly nice going, through snowy heather, and then picked up bits of 4wd track lower down. Rejoined outgoing route at top of the forest.
Time and distance all an estimate as must have knocked off gps watch at the bothy.

Stretching 10:00 [1]

Thursday Nov 23, 2017 #

(rest day)

Plan says skiing - not quite conditions for either sort and legs are pretty tired.

Wednesday Nov 22, 2017 #

11 AM

Running 26:00 [2] 4.7 km (5:32 / km) +100m 5:00 / km

Checking out Glen Tanar for training. Glad I did, bit of a rethink needed. Legs feeling heavy but muscles much improved from stretching.

Running with poles 25:00 [3] 2.8 km (8:56 / km) +200m 6:35 / km

2 x ~5' hill climbs with jog back between. Walked the steeper bits as trying to make this an easyish session. Then 6 x elghuf reps.
6 PM

Orienteering race 1:08:00 [3] 7.1 km (9:35 / km) +160m 8:36 / km

DNC #4 Countesswells. Grim grim grim. Missed no 1 (in pit in bracken) and cba even before I found it. Spent a fair bit of time debating whether I was actually running on the map in my hand. Nuf said. Come on Gramp.

Running warm up/down 10:00 [2]

To start
10 PM

Stretching 15:00 [1]

Tuesday Nov 21, 2017 #

Running warm up/down 33:00 [2] 4.6 km (7:10 / km) +40m 6:53 / km

W-u from Dinnet cp to start of intervals (a-cw) then back round S side of loch at end

Running intervals 24:00 [5] 3.6 km (6:40 / km) +60m 6:09 / km

4x4'+2' round Loch Kinord with J. Dreich day and quite slippy underfoot in places - mud and even some wet snow. Felt a bit heavy to start but got into it better and managed to hold J on the last one; helped by some wheel spin from his road slicks. Left hip still tight from Sunday and poor mobility in it - something else to work on.

Stretching 15:00 [1]

Some extra hip mobility stuff

Monday Nov 20, 2017 #

(rest day)

Needed and mingin' in any case.
Outside quads sore from r-s today.

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