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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jennyr

In the 7 days ending Sep 22:

activity # timemileskm+mload
  Yoga7 2:25:00
  Cycling2 1:50:15 22.54(12.3/h) 36.27(19.7/h) 64878.7
  Road running2 1:04:39 7.07(9:09) 11.38(5:41) 15153.2
  Swimming1 1:00:26 1.99(30:24) 3.2(18:53)37.0
  Running2 59:47 5.86(10:12) 9.43(6:20) 23446.3
  Orienteering1 45:39 3.34(13:41) 5.37(8:30) 14359.0
  Strength & Conditioning1 30:00
  Mobility1 5:00
  Total14 8:40:46 40.79 65.65 1176274.1
  [1-5]7 5:38:28
averages - rhr:50

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Sunday Sep 22 #

11 AM

Running 10:01 intensity: (1 @0) + (34 @1) + (4:58 @2) + (4:19 @3) + (9 @4) 1.66 km (6:02 / km) +19m 5:43 / km
ahr:149 max:169

Orienteering 45:39 intensity: (20 @1) + (20 @2) + (53 @3) + (40:11 @4) + (3:55 @5) 5.37 km (8:30 / km) +143m 7:30 / km
ahr:179 max:188 rhr:50

SOL 5 - pentlands. Green.
https://www.esoc.routegadget.co.uk/rg2/#79&cou...
Not sure how I slept, wasn't good but wasn't bad either. Possibly tried too hard to feel good by taking yesterday easier, but also couldn't be bothered to do much thinking so who knows. Feeling very average this morning.
Felt very lethargic on warm up but once I started orienteering felt ok. At least until the uphill to 5. After that brain stopped working and I wasn't in control. Made 6 mistakes from 6-12. Some of them negligable in time loss, but I wasn't with it at all and I was probably lucky not lose more time.
Normal post orienteering feeling after. Tired, but will be fine. Had hoped that since I felt good immediately after glen Tanar that it would start to feel easier with orienteering during the day. But I guess I wasn't feeling my best before + more socialising before run + long way to the start. Also probably an area where I can't hide behind navigation as much as previous times. Not sure what to think but I guess it's so up and down that one off orienteering days don't give a good picture of the overall trend.
Garmin estimated recovery time: 60 hours.

Running 4:10 intensity: (3:42 @2) + (28 @3) 0.68 km (6:08 / km)
ahr:147 max:157

6 PM

Yoga 15:00 [0]

Best feeling in the evening after orienteering so far, feeling normal! Think this/the feeling over the next 48 hours is what matters most.:)

Saturday Sep 21 #

10 AM

Cycling 54:32 intensity: (6:05 @1) + (25:19 @2) + (7:45 @3) + (15:23 @4) 18.09 km (19.9 kph) +323m
ahr:151 max:181 rhr:48

Sleep was ok, very light until 3 but fine the rest of the night. Stomach wasn't it's best but also quite hot and maybe a little dehydrated.
Seat laps. Felt good. Legs better than expected but have doms. Bit quicker up climbs than the other day.
7 PM

Yoga 25:00 [0]

Very chilled day. Think it helped my gut.

Friday Sep 20 #

9 AM

Road running 3:37 intensity: (2 @0) + (31 @1) + (2:58 @2) + (6 @3) 0.68 km (5:19 / km)
ahr:140 max:155 rhr:49

Road running 4:04 intensity: (17 @1) + (3:07 @2) + (40 @3) 0.68 km (5:58 / km) +6m 5:42 / km
ahr:148 max:157

Strength & Conditioning 30:00 [0]

Slept well.
Return to the gym, it's been a while. More fun than expected.

2 X 6 min core,
Glutes + SL deadlift and calf raises
3 X 5 back squats @20kg
3 X 5 deadlifts @40kg

May eventually increase but for now will see how I respond to this.
6 PM

Yoga 15:00 [0]

Thursday Sep 19 #

10 AM

Running 45:36 intensity: (25 @0) + (40 @1) + (14:42 @2) + (13:31 @3) + (16:18 @4) 7.09 km (6:26 / km) +216m 5:35 / km
ahr:159 max:184 rhr:50

Sleep was good. Awake for a couple of hours in the middle (feeling great) but otherwise fine.
Felt good up purkos, but after the downhill legs started to feel tired and stomach wasn't so happy. Stopped for a bit to let stomach settle down which it did. Going to try to work out a way to stop getting stomach problems cause it's taking the fun out of running. It's fine swimming and cycling.
7 PM

Yoga 15:00 [0]

First day I've responded to exertion the same way I did at home! :) Good day

Felt light headed during this but had just spent a while standing so not surprising.

Wednesday Sep 18 #

10 AM

Swimming 1:00:26 intensity: (2:42 @1) + (36:36 @2) + (16:51 @3) + (4:17 @4) 3.2 km (18:53 / km)
ahr:150 max:173 rhr:49

Slept well!!!!!!!! Think I may have had a dream about not being able to sleep though lol. Marginally overdid it yesterday but feeling ok today so no biggy.

Wu:
2 X (200fc, 200bc)
2.x 200 IM
4.x 50fc increasing pace

Aerobic set:
5 X 200fc (in ~ 3.15)
5 x 100fc (in ~1.37)
Felt like I was swimming fast for 25m in the first 100m, rest of the time didn't have much power. Tried to go at tempo pace, but struggling to find the strength even at that pace. Definitely a good thing for energy and felt good after.

Wd:
300fc

Slowly getting closer to sorting my life out.
7 PM

Yoga 20:00 [0]

Fairly chill day. Average evening feeling.

Tuesday Sep 17 #

10 AM

Road running 56:58 intensity: (9 @0) + (36 @1) + (4:21 @2) + (35:35 @3) + (16:17 @4) 10.02 km (5:41 / km) +145m 5:18 / km
ahr:162 max:181 rhr:51

Slept well!!! :) Very dependent on food, so routine is going to depend on feel but at least I have routines that work for different situations!
Round Meadows and the seat. Embracing adding some road running this year. Previously I've tended to avoid road/tarmac as much as possible, but figure it would be good to at least have the option when I start running a bit more. My instinct is still hills and off road though, so I'm sure I won't do much.
Stomach sore after half an hour which turned to a stomach + shoulder stitch.

Mobility 5:00 [0]

6 PM

Yoga 20:00 [0]

Bigger day, relatively good feelings.

Monday Sep 16 #

10 AM

Cycling 55:43 intensity: (1:41 @0) + (8:13 @1) + (21:03 @2) + (8:02 @3) + (16:44 @4) 18.18 km (19.6 kph) +325m
ahr:149 max:182 rhr:52

Sleep wasn't great but better than previous nights and woke up feeling good. Finding it hard to trust the process at the moment but need to find some patience/belief from somewhere. I think food is probably having a huge impact so hopefully when I work out what works and adapt my bedtime routine, everything will start falling into place. Just takes time.

Laps of the seat. Felt chilled. Haven't been on a road bike for ages so mostly trying to get the feel again and build up confidence.
6 PM

Yoga 35:00 [0]

Best energy day in Edinburgh so far.

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