Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 30 days ending Nov 30, 2014:

activity	#	time	miles		km		+m
running	11	7:02:55	42.89	(9:52)	69.03	(6:08)	792
cycling	10	6:25:00	6.84		11.0
swim	3	3:13:00	0.93		1.5
S&C	7	3:11:00
orienteering	5	2:25:38	15.63	(9:19)	25.15	(5:47)
Yoga/Pilates	5	1:33:00
Total	20	23:50:33	66.29		106.68		792

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Sunday Nov 30, 2014 #

running warm up/down 11:24 [3] 2.43 km (4:41 / km)
shoes: mizuno wave sayonara

orienteering race (Vic sprint champs) 18:01 [4] 3.19 km (5:39 / km)
shoes: inov8 f-lite 215

Thought I had run ok, definitely navigated fine but randomly lost some time on a few legs that I thought were fine... Time was a bit off... Think I'm just more tired than I realised after exams and summer school!

orienteering race 22:12 [3] 3.5 km (6:21 / km)
shoes: inov8 f-lite 215

Used the second race as a bit of a warm down was funny to watch loads of people just making mistakes all over the shop!

swim 30:00 [2]

Saturday Nov 29, 2014 #

swim (Snorkel) 2:00:00 [2]

Friday Nov 28, 2014 #

S&C (An challenge ) 18:00 [2]

Thursday Nov 27, 2014 #

running intervals (Tabata) 31:03 [3] 6.06 km (5:07 / km)
shoes: mizuno wave sayonara

Did a run along the beach with 2 tabata sets after classes today... Ankles feeling a bit tired after spending hrs walking over the uneven rock platform! On another note... Passed last sem Woo

Wednesday Nov 26, 2014 #

running 22:16 [3] 4.02 km (5:32 / km)
(sick) shoes: mizuno wave sayonara

Haven't posted in a few weeks due to exams and being sick so cbf catching up on that but will get my shit together a bit this week hopefully!
Just went for an easy beach run with one of the guys from summer school in our lunch break today! Still a bit sick and want to knock that before doing anything decent!

S&C 43:00 [3]

Strength and an challenge on the beach

Yoga/Pilates (Yoga) 10:00 [1]

Saturday Nov 15, 2014 #

cycling (Commute) 40:00 [3]

running warm up/down 19:22 [3] 3.18 km (6:05 / km)
shoes: mizuno wave sayonara

Warmed down with Jakob... Chatted with him about how he may no longer win the yellow jersey... adds a bit of spice to the series!

orienteering race (Sprint into spring) 22:55 [4] 4.14 km (5:32 / km)
shoes: mizuno wave sayonara

Ran ok today, was clean so I was happy with that especially as the tricky part was in the uni right at the beginning! Was a good fun race and good use of the best areas of the map!
Still feeling exhausted from all this exam study... But it's almost over! And my feet were really hurting in this race as the physio taped them to try give some arch support but it made it a lot worse on the outside part of my foot so won't wear that again!! So I think maybe I could have run faster but meh!

Friday Nov 14, 2014 #

cycling (commute) 35:00 [2]

Thursday Nov 13, 2014 #

running warm up/down 29:23 [3] 4.79 km (6:08 / km)
shoes: inov8 xtalon 212

run from kirstens out to studley park and back after with mfr…. was so damn hot and pretty sure kez and eskil almost stood on a snake :s freeeeeaky

orienteering intervals (sprintervals) 36:21 [3] 5.04 km (7:13 / km)
shoes: inov8 xtalon 212

was solo slow tonight… went in a group with liis and eskil and they were off in the distance so quick every time…. was pretty damn exhausted from my exam that i had to drive in for at 6 so it was just a really long hot day….
the actual training was good though and we did a little looksie at some route choices on tassie maps so that was good to get the brain going….. even though my brain was so spastic as well as my legs and everything last night

C • Bad day? 2

Wednesday Nov 12, 2014 #

cycling (Commute) 35:00 [2]

S&C 1:12:00 [3]
shoes: inov8 f-lite 215

Felt a bit ehhh to start as I havnt done any strength in a while... But was managing to deadlift what I was 2 weeks ago so glad about that! See how lower back pulls up tomorrow
Did ab challenge in this... Day 23... 100 sit ups and 150 crunches that's the last bench mark until day 30 woo

cycling (Tabata) 5:00 [4]

Was gonna do this on the tready but remembered how much I hate it!!! Plus wasn't really working with speed change on the short itnts!

Tuesday Nov 11, 2014 #

cycling (Commute) 35:00 [2]

I guess I took to rest days because I studied all day

Monday Nov 10, 2014 #

cycling (commute) 40:00 [2]
(rest day)

Sunday Nov 9, 2014 #

running 1:13:12 [3] 12.15 km (6:01 / km) +157m 5:40 / km
shoes: mizuno wave sayonara

went out with kathryn, around bawden then through the mac forest down to the bluestone bridge and up the railway path to canning park drive then home!
Was good but I was feeling pretty tired and legs were pretty heavy…. probably also didn't help that mum made me a full english about 20mins before we left and then the whole first couple of kms was against strong winds…
struggled to keep up with kathryn on the flat (mostly in the legs) but was getting her on the hills… don't expect that to last long though!

S&C (ab challenge) 14:00 [2]

Saturday Nov 8, 2014 #

running 15:08 [2] 2.5 km (6:03 / km)
shoes: inov8 f-lite 215

orienteering race (Sprint into spring) 24:04 [4] 4.16 km (5:47 / km)
shoes: inov8 f-lite 215

Took it pretty cruisy today as it was soooo damn hot! Feeling pretty exhausted!

S&C (Ab challenge) 17:00 [3]

Yoga/Pilates 17:00 [1]

Friday Nov 7, 2014 #

cycling (commute) 40:00 [2]

Yoga/Pilates (body balance) 45:00 [2]

went with schmeon.... to try and loosen up his legs.... they dont straighten....

Thursday Nov 6, 2014 #

cycling (commute) 40:00 [2]

running warm up/down 12:32 [3] 2.23 km (5:37 / km)
shoes: mizuno wave sayonara

orienteering intervals (sprintervals) 22:05 [5] 5.12 km (4:19 / km)
shoes: mizuno wave sayonara

i organised tonight and we did a clock relay, went on a team with Thor! unfortunately we didn't win… but also I think we may have been one of the only teams to do the whole thing correct…
was running faster than yesterdays 3km which is a bit irritating because I know there was rest in these because they were ints but the 2nd or 3rd for me was over a km long and I managed to sustain a faster pace… so i think probably yesterdays was slower then what it should have been and i guess maybe an inefficient use of my time, but at least on the bright side I can be happy that I am still running faster at sprintervals each week!

Wednesday Nov 5, 2014 #

cycling (commute) 40:00 [2]

running warm up/down 17:46 [3] 2.98 km (5:58 / km)
shoes: inov8 f-lite 215

running race (3km time trial) 13:31 [5] 3.0 km (4:30 / km)
shoes: inov8 f-lite 215

dno who in the world gets up and thinks oooh this will be fun on a wed morning in the middle of exam period…. but anyway I wanted to see where I was at.
Based on how I've been running I kind of expected I was at about 13 30 atm… but hoped I might do a bit better! Also legs were still pretty stiff from sun and now calves are absolutely screaming!!! haven't done a track session in ages! and I have done a lot of fast cycling in the last few days because I have been late for everything - so those things give me some good motivation for the results of my training in the last month and for improvement!
Also happy that I just finished it tbh as I really hit a all half way through and was like there isn't much purpose to this i could just give up…. but didn't and tried to push harder!
Overall happy i guess - especially considering its like a min or something faster than the one I did at AIS in jan…. and since then has been a hell of a shit 7months… with loads of things in my life blowing up in my face, and Im so happy I'm back on track a bit and the training is paying off :D

running warm up/down 9:37 [3] 1.57 km (6:08 / km)
shoes: inov8 f-lite 215

S&C (ab challenge) 13:00 [3]

Note

took my body comp readings this morning, and I'm gonna log them on here so i have a record with my training because I always lose the paper
time: 11:33
inputs: F - athletic - 21 -172cm - clothes weight 0.2kg
weight: 57.7kg
fat%: 18.3%
muscle mass: 44.7kg
BMR: 5983Kj, 1430cal
BMI: 19.5

Tuesday Nov 4, 2014 #

swim 43:00 [3] 1.5 km (28:40 / km)

For a number of small factors that have added up to make me relatively tired today I felt like a needed another easy day so decided to swim (also because it's Sposed to be 30deg) it's warm but I'm sitting here and no sun whatsoever... So much cloud.... Should probs go smash out my essay

cycling (Commute) 40:00 [2]

Monday Nov 3, 2014 #

S&C (An challenge) 14:00 [2]
(rest day)

Felt ALOT easier than fri, probs because I didn't do it over the weekend

Sunday Nov 2, 2014 #

running long 2:26:37 [3] 20.01 km (7:20 / km) +578m 6:24 / km
shoes: mizuno wave sayonara

Decided to do my own peaks!
Did a big macedon loop, from home up bawden then up the macedon walking trail to the cross at the top of the mount, then around the ridges past camels hump and sanatorium lake over and up to the top of mt towrong and then down to the trading post for a well earned coffee and scone! Wati is now absolutely smashed :D which is a first!!!!
Was such a nice run and I'm a little surprised I managed to stay motivated for that long…. but then again its hard not to be loving life with the mt mac scenery (that or i am going to extreme procrastination lengths subconsciously).
Defs not fit enough to run up the walking track because its so steep for about a km…. but i really hope one day i can without stopping! after that my legs were pretty heavy so walked up most hills! also had to stop at a few points near sanatorium just to check that I was going on the right tracks.
Endnote: wati saw an echidna. he saw wati too.

C • running in the forest 2

Yoga/Pilates 8:00 [1]

Note

was way too tired for ab challenge yesterday and probably will be too today so might scrap it for the weekend and pick up where i left off tomorrow

Saturday Nov 1, 2014 #

cycling (commute) 35:00 [2] 11.0 km (3:11 / km)

in and back to wooden twice for farmers market and veto talk where i won a raffle woo

running 21:04 [4] 4.11 km (5:08 / km) +57m 4:48 / km
shoes: mizuno wave sayonara

took wats out for a run at dusk… legs feeling a bit heavy but so fun! we decided to sprint through one of the big open paddocks which was sick but we soon realised there was a big bull in there so got out pretty quick!
felt strong up the hills :D

Yoga/Pilates 13:00 [1]

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