Attackpoint - performance and training tools for orienteering athletes

Training Log: SarahD

In the last 7 days:

activity	#	time	miles		km		+m
Running	7	12:51:00	43.82	(17:36)	70.53	(10:56)	4794
Road cycling	1	1:09:03	10.92	(6:19)	17.57	(3:56)	70
Orienteering	1	1:02:45	4.72	(13:17)	7.6	(8:15)	270
Strength and conditioning	2	40:00
Stretching	3	40:00
Total	13	16:22:48	59.46		95.7		5133

5:40

0:00

Wednesday Apr 24 #

11 AM

Road cycling 1:09:03 [3] 17.57 km (3:56 / km) +70m 3:51 / km
ahr:98 max:151

Tuesday Apr 23 #

6 AM

Running 2:40:00 [3] 11.61 km (13:47 / km) +1117m 9:18 / km
ahr:128 max:166

Meall a Bhuirdh #277 & Creise #278 from Glencoe ski centre. Up & out as early as I could manage (6:45) assisted by the fact that it was a beautiful morning. Good steady effort up onto MaB in 1:10 or so. Took care heading over to Creise on the rocky decent & climb as it was quite frosty & icy in places. Surprised to meet someone ahead of me, descending off Creise, & had a good wee natter before continuing on. Superb views from both tops. Returned much the same way, though picked a descending line down some of the remaining snow patches, which had just about softened enough in the sun to make them safe! Back at the cafe for 09:45 & ready for a second breakfast :-)

11 AM

Running 3:00:00 [3] 13.3 km (13:32 / km) +1236m 9:14 / km
ahr:124 max:162

After a refuel & recover drove on down to Ballachulish to do the Beinnna Bheither horseshoe. Had previously bagged one of the tops (on a bad weather day?) but Sgor Dhonuill #279 was new. Starting to feel the effort by this stage & pace def dropped off a bit, but it was a beautiful day so no real rush. Superb views from the first top in particular - there’s more to these hills than I realised & worthy of a return visit at some stage. Descended off SD to the west , which included 200m of nasty loose steep scree descent, but improved thereafter.
All round rather a cracking 24 hour jaunt. There’s something about a spontaneous trip like this that is particularly satisfying :-))

9 PM

Note

Another end of run icing in the river :-) No real niggles all day until I got out of the van when I got home!

Monday Apr 22 #

10 AM

Strength and conditioning 20:00 [1]

4 PM

Running 2:30:00 [3] 10.51 km (14:16 / km) +1150m 9:13 / km
ahr:134 max:175

Impromptu plan to head south & pick off some of the few missing pieces in the Munros jigsaw. Ben Lui #275 & Beinn a Chleibh #276. Nice afternoon / evening. Boggy muddy squelch up through the forest was uninspiring but soon over. No wind on the north side of the hills at all, but soon felt it on the summit ridge of BL, coming from the east. Top of BL in 90’, 30’ over to top of BaC then 40’ back down. Not feeling super fresh but worked it reasonably hard.
Good views to Ben Cruachan etc. Back to van at 7:30, just in time to get chips from Tyndrum :-)

9 PM

Note

Left leg feeling a bit niggly again by the end. Sat in a loch for a few mins icing, did a bit of side to side leg rolls in the van, hot shower, & felt fine again by the morning. Had forgotten how rapidly you run out of evening on days like this - hence no proper stretching etc. :-(

Sunday Apr 21 #

10 AM

Running warm up/down 45:00 [3] 4.5 km (10:00 / km) +300m 7:30 / km
ahr:126 max:169

Jog the long way to the start, then hiking back up again to help after

Orienteering race 1:02:45 [4] 7.6 km (8:15 / km) +270m 7:01 / km

Balfour SOL blue course. Really enjoyed this. Not the most technical course but was nice to get round without any major errors. Compass work a bit wobbly & distance judgement took a bit to return, but in general pretty happy with that for my first O in a good while. Found enough trods etc that the terrain didn’t feel too tough.

9 PM

Stretching 15:00 [1]

Saturday Apr 20 #

11 AM

Running 2:00:00 [3] 15.32 km (7:50 / km) +540m 6:40 / km
ahr:142 max:178

Running off last night’s wine with KH & N. From Glencat - Brackenstake - Carnferg - Craigendummie. Chill chatty pace. Maybe not as long as I felt I should be doing but was enough for today.

5 PM

Stretching 15:00 [1]

Inc back exercises

Friday Apr 19 #

9 AM

Strength and conditioning 20:00 [1]

10 AM

Running 1:00:00 [3] 7.22 km (8:19 / km) +398m 6:31 / km
ahr:145 max:178

Thought I might be too sore to run today, but apart from a bit of an ache in the lower back it wasn’t so bad at all. Parked at Pass of Ballater & headed up onto Creag an Riabhach by the west track. N inspected the rather dodgy looking cairn before hopping on with my encouragement. He was right as it rather spectacularly collapsed beneath him :-) After a bit of reconstruction we continued on to Tullich mast & back down the bike track. Solid effort & a bit of a bonus run. Reckon E’s work has helped a lot with the back (& referred pain down leg) but need to keep working on the mobility.

5 PM

Stretching 10:00 [1]

Thursday Apr 18 #

11 AM

Running intervals 56:00 [4] 8.07 km (6:56 / km) +54m 6:43 / km
ahr:133 max:175

8x3’ +1’ round LK with no’s encouragement. Kind of felt ok once I got going but struggling to push the HR up & the pace was mediocre. Feeling v sluggish first thing, so pleased to churn a half decent session out.

3 PM

Note

Wanted to get a run in before a session with EM in the afternoon. Blocked si joint likely causing most of the issues, though lots of tightness elsewhere in back too. Felt good to get it manipulated. Expecting to feel battered tmrw!

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