Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: SarahD

In the 7 days ending Feb 25, 2018:

activity	#	time	miles		km		+m
Running	5	3:39:00	19.51		31.4		340
Roller skiing	3	3:18:00	22.25	(8:54)	35.8	(5:32)	210
Orienteering	2	1:20:00	5.22	(15:20)	8.4	(9:31)	40
Stretching	3	30:00
Total	7	8:47:00	46.98		75.6		590

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Sunday Feb 25, 2018 #

Roller skiing 1:23:00 [3] 15.2 km (5:28 / km) +100m 5:17 / km

Balmoral x 2 loops. Fun - much more enjoyable than backwards and forwards at AC. Road a wee bit gritty in places, but mostly fine and ice almost all gone.

Stretching 10:00 [1]

Saturday Feb 24, 2018 #

Running 1:35:00 [3] 14.7 km (6:28 / km) +180m 6:05 / km

Redburn with J, E and JG. North from BoV cp on tracks and paths. Nice run but feeling tired. Probably as well I decided not to join the DRs.

Stretching 10:00 [1]

Friday Feb 23, 2018 #

Roller skiing 56:00 [3] 10.3 km (5:26 / km) +50m 5:18 / km

Eureka! I think I've cracked it!
Have been doing quite a lot of 1-legged balance exercises over the winter as well as gradually gaining some confidence on wheels. Then the other day I read a short article with some tips for gliding further - it talked about foot placement and how you need to place your foot further forward than when running. So I tried it today and suddenly a whole different set of dynamics came into play. I guess this is the full weight transfer that people keeping talking about, but failing to adequately demonstrate. For the first time I was actually using some aerobic effort on the flat too. 4' faster than on Wed. Exciting!
So now I have 2 weeks to try and consolidate this style. I am hopeful it will carry over onto snow, so worth putting some effort in.

Running 30:00 [3] 4.6 km (6:31 / km) +70m 6:04 / km

Down to Kinker for parkrun meeting and back again after.

Stretching 10:00 [1]

Thursday Feb 22, 2018 #

Running warm up/down 27:00 [2] 3.8 km (7:06 / km) +20m 6:55 / km

From cp in Culbin out to hill 99 and back a different way

Orienteering 30:00 [3] 3.4 km (8:49 / km) +40m 8:20 / km

Tech 10 #5 Culbin. A couple of short loops from the Dec SEDS training. Should have liaised with AH as it turned out he'd just taken the markers in before I went out! First loop was quite tricky and I had to stop a few times to make sure I got it right, but managed to flow a bit better on the second loop. Still a bit of a left knee niggle.

Wednesday Feb 21, 2018 #

12 PM

Roller skiing 59:00 [3] 10.3 km (5:44 / km) +60m 5:34 / km

Aboyne Castle. Classic. Trying to focus on arm movement.

6 PM

Orienteering 50:00 [3] 5.0 km (10:00 / km)

Final DNC at Sluie. Not at all motivated to try to run this hard and pottered round mostly in the right direction. Overshot #7 badly, but otherwise quite clean really.

Running warm up/down 15:00 [2]

Tuesday Feb 20, 2018 #

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +20m 6:27 / km

To start of intervals and back after

Running intervals 32:00 [5] 5.3 km (6:02 / km) +50m 5:46 / km

8x3'+1' round Loch Kinord. Feeling tired at the outset, but ok once I got going. Lungs felt like they worked more than sometimes. Left knee niggling a bit. Solid.
Cold wind, but lovely day otherwise.

Monday Feb 19, 2018 #

Note
(rest day)

Feeling weary and busy too

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