Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 30 days ending Apr 30, 2018:

	activity	#	time	miles		km		+m
	running	45	28:45:04	156.33		251.59		3003
	orienteering	8	7:03:53	34.97	(12:07)	56.27	(7:32)	1159
	Forest Orienteering	6	6:13:26	24.55	(15:13)	39.51	(9:27)	1182
	cycling	10	4:50:00
	Climbing	1	2:02:31
	S&C	2	1:13:40
	swim	1	13:23	0.14	(1:35:44)	0.22	(59:29)
	Total	52	50:21:57	215.98		347.59		5344
averages - sleep:7.8 rhr:54

4:25

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Sunday Apr 29, 2018 #

Note
rhr:59 slept:7.0 (sick) (rest day)

Watching 10Mila and feeling sleeeeepy

Saturday Apr 28, 2018 #

Event: 10Mila 2018 Nynäshamn

running warm up/down 20:00 [3] 3.24 km (6:10 / km)
shoes: Brooks Levitate

orienteering race (10Mila Damkavlen) 1:00:39 [4] **** 7.0 km (8:40 / km)
ahr:186 max:197 rhr:52 slept:7.0 (sick) shoes: Icebug spirit6

1st Leg for Nolas
Been sick all week and was one women’s long but asked to be given a shorter one as I was still feeling a bit roungh on fri! Pretty excited to end up in the mass start anyway!
Kept my cool alright for the first 10mins and then blew out a bit on the 3rd control, went to go straight which was against the pack then failed to commit to either choice so faffed getting back onto the track and was then scrappy running to the wrong gaffle so lost the big pack here. Found it very hard to breath and to push myself and legs didn’t feel that beaten up after so really felt like I would have liked to do the long but lungs just weren’t in it!
My team ended up DQing, first team didn’t do as well as they hoped and the men were ok! All round I think there were a few disappointed people but still Just a real fun race to do and watch

running warm up/down 6:52 [3] 1.11 km (6:11 / km)
shoes: Brooks Levitate

Just hurting a little too much in stomach and lungs to bother with a real warm down

10 AM

running 13:14 [3] 2.24 km (5:54 / km) +20m 5:39 / km
ahr:148 max:184

running 3:23 [3] 0.5 km (6:47 / km) +9m 6:13 / km
ahr:157 max:174

Forest Orienteering 51:51 [3] 5.8 km (8:57 / km) +139m 7:59 / km
ahr:186 max:197

running 6:52 [3] 1.11 km (6:10 / km)
ahr:163 max:173

Friday Apr 27, 2018 #

Note
rhr:65 slept:8.0 (sick)

Travel day to Stockholm <3

Thursday Apr 26, 2018 #

Note
rhr:54 slept:8.0 (sick)

Took the afternoon and tomorrow off Work in a last ditch attempt to feel a bit more human for tio

Wednesday Apr 25, 2018 #

running (VA Run Group) 34:58 [1] 4.07 km (8:35 / km) +133m 7:23 / km
ahr:139 max:161 rhr:52 slept:8.0 (sick) shoes: Brooks Levitate

Slow one... did a lot of standing at top of hill telling people to run the hills

4 PM

Forest Orienteering 34:57 [3] 4.07 km (8:35 / km) +127m 7:25 / km
ahr:139 max:161

Tuesday Apr 24, 2018 #

cycling (Commute) 40:00 [2]
rhr:48 (sick)

Monday Apr 23, 2018 #

Note
rhr:62 slept:9.5 (sick) (rest day)

Sunday Apr 22, 2018 #

running 13:08 [3] 2.07 km (6:21 / km) +22m 6:01 / km
ahr:149 shoes: Icebug spirit6

orienteering race (Northern Champs) 1:47:58 [3] *** 9.25 km (11:40 / km) +335m 9:53 / km
ahr:171 max:189 rhr:65 slept:9.5 (sick) shoes: Icebug spirit6

Snot great... snot everywhere

Sensible Mary would have pulled out after a halfa... smart Mary would not have run in the first place... an absolute dire pace, was walking down the hills by the end... felt so sick and crappy!!
Watch says I spend 20mins not moving, and brain game was about on the same level with some real stupid mistakes and scrappy ness being lazy reading contours...
None the less it’s been a lovely weekend in the sun out camping so of course I wanted to run! I really really need to work on/curb my habit of constantly over doing it!
I also felt really pissed off with my job at the end... as Ais even mentioned this morning, I leave myself so susceptible to illness and I literally get a cold at the end of every month when the work load ramps up a bit... had enough... gonna be more proactive looking for something else!

9 AM

running 13:07 [3] 2.08 km (6:19 / km) +22m 6:01 / km
ahr:149 max:175

Forest Orienteering 1:47:57 [3] 9.25 km (11:40 / km) +331m 9:54 / km
ahr:171 max:189

Saturday Apr 21, 2018 #

running warm up/down 11:21 [3] 2.02 km (5:37 / km) +4m 5:34 / km
ahr:149 shoes: On Cloud X

orienteering race (Thirsk urban) 52:38 [5] ** 9.99 km (5:16 / km) +24m 5:12 / km
ahr:183 max:197 rhr:61 slept:9.75 (sick) shoes: On Cloud X

Slept a lot better and a bit of catch up last night but still sore throat and congested today!
Felt able to run but did find it hard work and a bit hard to breath!
Weather was beautiful and urban course a bit of fun so would have really enjoyed it if I wasn’t suffering so hard trying to run at any pace! Found it really difficult after about 5km to keep pushing a race pace today and slowed!
Only made one really error which was just terrible exit direction followed by confusion after not slowing to correct out of 13 - otherwise Ais and I have discussed all the choices and I’m pretty happy with mine

running warm up/down 14:22 [3] 2.22 km (6:28 / km) +4m 6:25 / km
ahr:162 shoes: On Cloud X

CD along there river and back to re run 13 - 14

1 PM

running 11:20 [3] 2.02 km (5:37 / km)
ahr:149 max:168

running 52:38 [3] 9.99 km (5:16 / km) +11m 5:14 / km
ahr:183 max:197

running 14:21 [3] 2.22 km (6:28 / km)
ahr:162 max:173

Friday Apr 20, 2018 #

2 PM

running 11:22 [3] 2.02 km (5:38 / km) +49m 5:01 / km
ahr:159 max:183

running 40:07 [3]
ahr:117 max:166

4 PM

running 11:23 [3] 2.02 km (5:38 / km) +43m 5:06 / km
ahr:159 shoes: On Cloud X

to circuits

S&C (shuoc circuits) 40:07 [3]
ahr:118 rhr:58 slept:6.5 (sick) shoes: On Cloud X

Have been feeling really crap today - dont know whats caused it (one of the following; housemate is sick, lack of sleep this week, or sitting in the cold for an hour last night) but I had a bunged up nose and slept really badly last night, and sore throat and congested head today! Hoping a good nights sleep tonight will kick it before it starts - but yea not feeling great!

Managed circuits ok though and feeling a bit stronger on most things. so decided to give sprintervals a crack too!

orienteering 29:58 [3] 4.82 km (6:13 / km) +135m 5:27 / km
ahr:157 max:197

5 PM

orienteering intervals 27:43 [4] ** 4.83 km (5:44 / km) +129m 5:04 / km
ahr:157 max:197 shoes: On Cloud X

Walkley/Poderosa sprintervals with Tenty, Sam and Ais - Ais was taking it easy and I asked her to shadow me but it was really complex enough to bother and I also tried to give it a bit of speed so was just happy to try hold the boys off. Seemed to be smooth and make some good decisions compared to the boys! tried to get the pace up but was pretty knackered by this point

running 21:06 [3] 3.53 km (5:59 / km) +49m 5:36 / km
ahr:166 max:181

6 PM

running 21:06 [3] 3.53 km (5:59 / km) +45m 5:37 / km
ahr:166 max:181 shoes: On Cloud X

jog home with Sam.... well down to the chippy... then home

Thursday Apr 19, 2018 #

running (U&R SRG) 46:37 [2] 6.13 km (7:36 / km) +110m 6:59 / km
ahr:158 max:177 rhr:46 slept:7.0 shoes: On Cloud X

tired today... and another mind numbingly slow run.... couple of our usuals struggling in the heat (25degrees)

cycling (commute) 35:00 [2]

4 PM

running 46:37 [3] 6.13 km (7:37 / km) +120m 6:56 / km
ahr:158 max:176

Wednesday Apr 18, 2018 #

running (VA Run Group) 45:33 [2] 6.16 km (7:24 / km) +103m 6:49 / km
ahr:158 max:180 rhr:54 slept:8.5 shoes: On Cloud X

Super slow one tonight but I was just happy to get out the gym and be in the sunshine for an hour!!

orienteering 54:23 [3] ** 4.22 km (12:53 / km) +159m 10:51 / km
ahr:132 max:163 shoes: Inov8 Roclite

Was pretty pissed at a client who just messed me around today and didn’t show so managed to make the orienteering (but could have made it on time), but make it in a bad frame of mind!
Kim kindly gave me her map and I milled about the course but just really wasn’t feeling the energy by this point and was scrappy into controls.
Nice to be out sweating on a beautiful warm sheffield evening :)

4 PM

running 45:32 [3] 6.16 km (7:24 / km) +101m 6:50 / km
ahr:157 max:180

Forest Orienteering 52:52 [3] 4.22 km (12:32 / km) +169m 10:27 / km
ahr:132 max:163

Tuesday Apr 17, 2018 #

cycling (commute) 35:00 [2]
rhr:56 slept:5.75 (rest day)

Monday Apr 16, 2018 #

running 31:28 [2] 5.06 km (6:13 / km) +12m 6:09 / km
ahr:149 max:168 rhr:46 slept:8.5 shoes: On Cloud X

Easy mosey around some Dublin sights while I was waiting for parentals to wake up! Left calf still really tight and actually giving me a lot of referred pain down into my foot so will probably take this week real easy and just do my work runs before northerns on the weekend!
22km walking around Dublin today

cycling (Commute) 15:00 [2]

7 AM

running 31:28 [3] 5.06 km (6:13 / km) +27m 6:04 / km
ahr:149 max:165

Sunday Apr 15, 2018 #

Note
rhr:49 slept:10.5

Walked 16km round Dublin today

Saturday Apr 14, 2018 #

Note
rhr:51 slept:5.0

Dublin today! Having a few days off running probs - legs have felt fooked all week and lhs calf was very tight and pulling on shin on thurs so use this trip as some time off!
Not really time off feet though as watch says we walked about 20km! Around the guiness showroom mmmmm

cycling (Commute) 15:00 [3]

Friday Apr 13, 2018 #

cycling (commute) 35:00 [2]
rhr:51 slept:6.5 (rest day)

Thursday Apr 12, 2018 #

11 AM

running 14:17 [3] 2.44 km (5:51 / km) +33m 5:28 / km
ahr:146 max:160

12 PM

running (Commute) 14:17 [3] 2.45 km (5:50 / km) +27m 5:32 / km
ahr:146 max:160 shoes: Hoka SpeedGoat

To VA

3 PM

running 17:04 [3] 2.89 km (5:54 / km) +32m 5:36 / km
ahr:144 max:161

5 PM

running (Commute) 17:04 [3] 2.89 km (5:54 / km) +25m 5:40 / km
ahr:144 max:161 shoes: On Cloud X

running 43:51 [3] 8.27 km (5:18 / km) +91m 5:02 / km
ahr:154 max:173

6 PM

running (U&R SRG) 43:51 [3] 8.27 km (5:18 / km) +73m 5:05 / km
ahr:154 max:173 rhr:48 slept:7.5

Feeling sore and tired and struggling with left calf but enjoyed ON try on run - good group tonight and I liked the shoes

running 18:18 [3] 3.11 km (5:54 / km) +57m 5:24 / km
ahr:138 max:148

7 PM

running (Commute) 18:19 [3] 3.11 km (5:53 / km) +51m 5:27 / km
ahr:138 max:148 shoes: On Cloud X

Stiff shuffle home with Ais

Wednesday Apr 11, 2018 #

running (VA Run Group) 46:24 [2] 7.0 km (6:38 / km) +84m 6:15 / km
ahr:154 max:177 rhr:56 slept:8.0 shoes: Hoka SpeedGoat

Better one as far as run group goes this week... was very quiet so was able to take them on one of the ‘harder’ loops... feeling pretty tired and fatigued still so these easy runs are ok for me!
I literally was sweating from a 5min demo in circuits this morn so shows that body is still recovering

cycling (Commute) 25:00 [2]

Actually felt kinda strong in the legs coming up this hill home... weird as

4 PM

running 46:24 [3] 7.0 km (6:38 / km) +104m 6:10 / km
ahr:154 max:177

Tuesday Apr 10, 2018 #

running 52:31 [3] 9.14 km (5:45 / km) +92m 5:28 / km
ahr:155 max:182 rhr:32 slept:8.5 shoes: Inov8 Roclite

Evening misty loop of lady bower with Ais... think we were both feeling a bit worse for wear but nice to get out and have a good chat

Walked to work today instead of cycling - just couldn’t face it in the rain, also not convinced about this resting HR, but I was a full day in shop today, lots of sitting, different to most days so maybe it’s true

6 PM

running 52:31 [3] 9.14 km (5:45 / km) +99m 5:27 / km
ahr:155 max:182

Monday Apr 9, 2018 #

Note
rhr:54 slept:8.0 (rest day)

having a deserved rest and a lovely coffee and spa with rach this morning to really make the most of it

Sunday Apr 8, 2018 #

running warm up/down 18:11 [2] 3.16 km (5:45 / km) +12m 5:39 / km
shoes: Hoka SpeedGoat

running race (Sheff Half) 1:44:36 [5] 21.18 km (4:56 / km) +297m 4:37 / km
ahr:155 max:167 rhr:47 slept:8.5 shoes: Hoka SpeedGoat

Awesome race had so much fun! So much support all along the course and it was awesome to see housemates, clients, members, colleagues, cousins, friends and just so many kids out supporting - super cool!

Felt a bit tired and shit all week after JK and achy and tired when I got up this morning so wasnt expecting anything amazing but whipped out an alright run and was pretty pleased with my time :)
Planned to get under 5s for eccy rd and coming back down and then was happy to slow to anything around 6s up eccy sth/ringinglow but held a better pace than expected and then managed to really push myself back down the hill which isnt usually my strong suit.... really starting to think i was about to bonk at around the 15km mark but then caught up to housemate Jordy who spurred me on a bit and helped me find something to keep the legs turning! last km up into town was just pure pain!

Everyone I know who ran today in various places (manchester, berlin, sheff) seemed to be pleased with their race and enjoyed themselves and that makes me happy!

(HR def inaccurate - was waering watch kinda loose and not HR strap so go figure)

7 AM

running 18:11 [3] 3.16 km (5:45 / km) +17m 5:36 / km
ahr:140 max:155

running 1:44:35 [3] 21.18 km (4:56 / km) +305m 4:36 / km
ahr:155 max:167

Saturday Apr 7, 2018 #

8 AM

running 17:11 [3] 2.83 km (6:04 / km) +18m 5:53 / km
ahr:149 max:164

9 AM

running (Commute) 17:11 [3] 2.83 km (6:04 / km) +7m 6:00 / km
ahr:149 max:165 rhr:59 slept:9.5 shoes: On Cloud X

Jogged to work today to try and shake out the legs a bit... don’t think that happed they still feel tired!
Home to VA via 7hills for a coffee

running 18:27 [3] 3.0 km (6:09 / km) +31m 5:51 / km
ahr:152 max:170

12 PM

running (Commute) 18:27 [3] 3.0 km (6:09 / km) +19m 5:58 / km
ahr:152 max:170 shoes: On Cloud X

VA to U&R

2 PM

running 21:33 [3] 3.71 km (5:48 / km) +93m 5:09 / km
ahr:150 max:163

4 PM

running (Commute) 21:33 [3] 3.71 km (5:49 / km) +88m 5:12 / km
ahr:150 max:163 shoes: On Cloud X

U&R to Home via the boys place

Friday Apr 6, 2018 #

Climbing 2:02:31 [1]
ahr:103 max:147 rhr:49 slept:7.0

went down to the works with Ais! Was good fun! Despite being really lax on my climbing I think I was actually moving a bit better then last time I went so that was nice... was managing most V2s i think... didnt try anything harder! was pretty relaxed session, lots of start stop but Im pretty tired this week so it was a nice session! hands sore now.... getting back on after tea/scouting for my future love of my life break was paaaaaainful

cycling (commute) 20:00 [2]

4 PM

running 2:02:54 [3]
ahr:102 max:147

Thursday Apr 5, 2018 #

running (U&R SRG) 38:17 [3] 6.14 km (6:14 / km) +116m 5:42 / km
ahr:149 max:181 rhr:50 slept:7.0 shoes: Hoka SpeedGoat

easy ponderosa spin out with the fast group - 3/4 of which in prep for half so a nice easy one tonight... which is good cos my quads are killing... cant walk on stairs

cycling (commute) 35:00 [2]

4 PM

running 38:17 [3] 6.14 km (6:14 / km) +137m 5:37 / km
ahr:149 max:181

Wednesday Apr 4, 2018 #

S&C 33:33 [3]
shoes: On Cloud X

Mobility
3x 10el split squat / 10el glute kick/hip opener

3x 10el trx SL squat / 30sec es side plank / 10 press ups / 10trx pull

Hip/quad stretch

Legs tired... esp quads

running (VA Run Group) 47:16 [3] 6.95 km (6:48 / km) +44m 6:36 / km
ahr:164 max:179 rhr:45 slept:9.5 shoes: Hoka SpeedGoat

This was much better than last week!! Impressed with the group who embraced a little eccy woods mud! Just felt tired today despite sleeping loads! JK catch up

swim 13:23 [1] 0.22 km (59:29 / km)

Well we got out far too late to do much but wen just a 13min dip in the steamy hathersage outdoor bath will do wonders for the achy body and for the soul <3

1 PM

running 33:33 [3]
ahr:123 max:163

4 PM

running 47:16 [3] 6.95 km (6:48 / km) +63m 6:30 / km
ahr:161 max:179

7 PM

running 13:23 [3] 0.22 km (59:29 / km)

Tuesday Apr 3, 2018 #

cycling (commute) 35:00 [2]
rhr:53 slept:7.5 (rest day)

shattered... bummed to be back at work... wish it was a rest day then more JK... cheers myself up in the evening by taking Rach for a Lady Cannings walk

Monday Apr 2, 2018 #

running warm up/down 8:00 [3] 1.3 km (6:09 / km) +10m 5:56 / km

orienteering race (JK Relay) 28:57 [5] *** 3.45 km (8:23 / km) +76m 7:34 / km
ahr:176 max:207 rhr:68 slept:7.5 shoes: Icebug spirit6

Really pleased with myself that I actually managed to pull out an alright run for this weekend! Esp as I wasnt really feeling it after driving through a snow storm and a bit of a nervous rush to get there all to find out I didn't even have a full team anymore!

Went out in 6th seconds behind Katie and Laura and managed to hold them for about 6 controls and then stick with them to 13, then just lost pace coming back up the hill... turns out they had a blunder at 14 and I came up the hill slower but clean so managed to gain two places and finish in 4th... with no one to hand over too and a sad wave (not really) from Ais on our first team still waiting for Laura! Think there was only one control that I didn't spike today!

For those that weren't there... it was an absolute grim mud bath today in and out of the arena... if you havn't already heard! This was a totally new experience to me.... snow is better

Had such a fun weekend... despite not thinking much of the sprint I thought the last 3 days were well set courses and I'm sad its over! It has been a small wake up call that I really cant coast by on average training and hammering myself at work if I want to pull some decent runs occasionally! Need to find a bit of focus. So that's some food for thought...

running warm up/down 15:48 [3] 2.57 km (6:09 / km) +32m 5:47 / km
shoes: Icebug spirit6

9 AM

running 4:38 [3] 0.7 km (6:37 / km)
ahr:162 max:172

Forest Orienteering 26:59 [3] 3.45 km (7:50 / km) +96m 6:52 / km
ahr:176 max:206

running 15:47 [3] 2.57 km (6:08 / km) +26m 5:50 / km
ahr:168 max:189

Sunday Apr 1, 2018 #

running 5:27 [3] 0.75 km (7:16 / km) +4m 7:05 / km
shoes: Icebug spirit6

orienteering race 1:01:37 [5] *** 12.71 km (4:51 / km) +301m 4:20 / km
ahr:170 max:199 rhr:65 slept:9.0 shoes: Icebug spirit6

Really enjoyed this today - despite it being quite long! Felt like a proper classic! some good control picking, good long legs, a few route choices... not as hilly as yesterday haha!
Made a mistake on no 5 and on 19 according to win splits (which is true in retrospect) - definitely a few scrappy ones too and probably some better route choices but all in all was fun! Probably really hit the wall around 80mins - not quite got the fitness there, which has been a bit of a disappointment this weekend.... but good to see where I'm at - and motivating to train a bit better!

running 8:10 [3] 1.2 km (6:48 / km) +15m 6:24 / km
shoes: Icebug spirit6

too tired to bother with anymore

10 AM

running 5:27 [3] 0.75 km (7:18 / km) +2m 7:13 / km
ahr:147 max:162

Forest Orienteering 1:38:50 [3] 12.71 km (7:46 / km) +321m 6:54 / km
ahr:170 max:198

running 8:10 [3] 1.2 km (6:48 / km) +16m 6:22 / km
ahr:152 max:161

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