Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 31 days ending May 31, 2013:

activity	#	time	miles		km		+m
running	20	10:05:20	65.57		105.52		1054
cycling	11	8:12:26	87.07		140.13
orienteering	7	6:24:20	32.52	(11:49)	52.34	(7:21)	602
S&C	7	3:42:00	1.54		2.48
Yoga/Pilates	3	3:00:00
swim	5	2:17:00	2.58	(53:08)	4.15	(33:01)
trail run	2	1:46:13	10.76	(9:53)	17.31	(6:08)
Total	33	35:27:19	200.04		321.93		1656

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Friday May 31, 2013 #

cycling (commute) 27:00 [2] 6.2 km (4:21 / km)
shoes: Nike Free 7.0 V2

swim intervals 32:00 [3] 0.85 km (37:39 / km)

Did some pool running again today.
10laps bs w/u
1234321 laps at an effort with 1 lap rest between each
then only 3 laps bs w/d cos i ran out of time on my lunch break!
Still feel a bit sore in the glutes from yestys strength even after the pool sesh.

Thursday May 30, 2013 #

running intervals 30:03 [4] 6.18 km (4:52 / km)
shoes: Saucony ProGrid Kinvara

Did some ints instead of my easy 30min run cos i was still feeling bad about mon! bout 7min w/u then 6x400s with 200m rec, then about 6min w/d.
Trying this new taping for the physio across my abs and back.... felt pretty good, sposed to help the posture while you run by engaging the core to straighten the back. Really noticed that it was doing this!
Felt calf a bit but not sure if thats just because Kusal layed into is this morning or because I was on the track... its been feeling alot better in the last week though.

cycling (commute) 30:00 [2] 7.0 km (4:17 / km)
shoes: Saucony ProGrid Kinvara

S&C 50:00 [4]
shoes: Saucony ProGrid Kinvara

Did the physio strength workout - legs were not feeling it, esp right leg - very unstable and wobbly today!
2mins each leg on roller
3x1min each leg glute med isometrics against wall
3x 12single leg squat with 5kg plate/ 12 single leg hamstring fitball tuck (each leg) the first 2 sets of the hum curls i did 8 single leg then 4 double.
2x (40 prone running each leg, 20 dynamic side plank each side, 20 single leg bridge each leg, 2mins bird dog each leg)
then finished off with 1min plank!
the bird dogs are haaaaaaaaaaaard!
Ab tape was good with this too! but it also makes you notice your hunger alot more!

Wednesday May 29, 2013 #

running hills 50:26 [5] 8.0 km (6:18 / km) +386m 5:05 / km
shoes: Saucony ProGrid Kinvara

I dno why I ever put this run as intensity 4 cos its blooooody hard!
about 14mins w/u then 10x short bitch hill, but i manage so smash out an extra so actually did 11, then about 10mins w/d.
Half this run is the mental challenge after 3-4 of the hills i find the rest are all in the head :S
Think a cold is coming on but despite that felt good! time to start smashing out the vit c!
Felt like a did a good pace will be good to go back and compare to my last 10 reps a few weeks ago.

C • vit c 2

Tuesday May 28, 2013 #

cycling (commute) 27:00 [2] 6.4 km (4:13 / km)
shoes: Nike Free 7.0 V2

cycling intervals 57:22 [4] 20.2 mi (2:50 / mi)
shoes: Nike Free 7.0 V2

was gonna go for an hr but my break got cut short haha, did some ints cos i felt lazy about not running yesterday.
Did 2x4min, 2x3, 2x2, 2x1, 2x30sec all with 1min rest in between... felt weird to start off cos ive never really done intervals on a bike before... focused on keeping the cadence above 100 for the duration of every interval, the last few were up between 113-125.
Toe feel heaps better today, not much aggravation from the calf either.. a good nights sleep tonight & i should be feeling top notch for some hills tomorrow!

Note

ians the best

Sunday May 26, 2013 #

running warm up/down 15:17 [2] 2.58 km (5:55 / km)
shoes: Under Armour Charge RC Storm

orienteering race 45:27 [4] ** 7.53 km (6:02 / km)
shoes: Under Armour Charge RC Storm

Run out in the woodlands park. pretty easy map to say the least but still good to get out with a map in hand. Ran well lost a bit of time on no.1 just cos the features were so vague and the controls were all a bit hidden. Other then that pretty good, but very slow after last nights adventures with max and eon...

orienteering 17:25 [3] ** 2.9 km (6:00 / km)
shoes: Under Armour Charge RC Storm

Felt like doing a bit of an extra run so took mums map out for a whirl, cut off control 2 &3 but ti ended up being pretty short so probs could have done them. still slow!

Saturday May 25, 2013 #

orienteering 50:16 [4] *** 6.73 km (7:28 / km) +118m 6:52 / km
shoes: Under Armour Charge RC Storm

Did some corridor training with brodie on the balt camp... only 2 controls that were a bit messy... one because im fairly sure the map in not right and the other because i wasnt confident in my bearing and turned a little to early. we were gonna go for a 2nd sesh at middle gully but brodie felt like crap so we didn't.

running warm up/down 4:18 [3] 0.84 km (5:07 / km) +5m 4:58 / km
shoes: Under Armour Charge RC Storm

running 29:55 [4] 5.36 km (5:35 / km) +137m 4:57 / km
shoes: Under Armour Charge RC Storm

went for a 2nd run when we got home to make up for not going for the 2nd map sesh! felt rough... this might have just been because i spent the entire way thinking about the chips i was gonna eat when i got back.... have formed a bit of a chip problem over the last week :S not good... next week should be a chip detox.... but not till i finish the packet I'm scoffing down now!
despite feeling rough i still ran this faster then i did on fri which is good...

Friday May 24, 2013 #

running 30:32 [3] 5.41 km (5:39 / km)
shoes: Saucony ProGrid Kinvara

legs felt reallllllly stiff and heavy this morning, and barely loosened out and when they did it wasnt till about 15min mark. increased pace by over a min from start t finish though.
Was gonna walk the dogs this morning too but the got out this morning and went on an adventure.

swim 18:00 [3] 0.5 km (36:00 / km)

This session was probly more effort then it was worth considering how long it took me to get a park. but felt good on the stiff muscles to be in the pool.
8laps bs warm up, 8 laps pool running, 4 laps bs warmdown

Thursday May 23, 2013 #

cycling (commute) 30:00 [2] 7.0 km (4:17 / km)
shoes: Nike Free 7.0 V2

S&C 42:00 [3]
shoes: Nike Free 7.0 V2

physio sesh
3mins each leg ITB roller
3x 1min each leg glute isometrics against wall
3x 12 each leg, single leg squat with 5kg chest plate/12 hamstring FB tuck (1st and 3rd set were 8 single leg each leg)
prone running 40 each leg
single leg bridge 20 each leg
2min bird dog each leg
prone running 40 each leg
single leg bridge 20 each leg

running 15:00 [4] 3.06 km (4:54 / km)
shoes: Saucony ProGrid Kinvara

Was sposed to go for a half hour this morning maybe chuck in some easy ints but my train was 50mins late so didnt get time, so latched this on to the end of my strength sesh while HR was already up.
Started off at 5min kms and increased the pace every 5mins to be running at 4:28kms in the last min. Felt better running today and yesterday then have for the past week - calf still a bit twingey though.

Wednesday May 22, 2013 #

S&C 20:00 [3]

Did leg part of physio program
3x glute med isometrics against wall 1min each leg
3x 1leg squats (12 each leg)/hamstring FB tuck (12 - then 12 each leg 3rd set)
finished off with plank for 1:15mins

trail run 50:26 [4] 8.41 km (6:00 / km)
shoes: Under Armour Charge RC Storm

Did the cross loop on top mt macedon then finished off by running back down to main rd. Started off with mum so pretty slow 1st km but then really speeded up towards then end as it got dark

Tuesday May 21, 2013 #

running intervals 29:21 [3] 5.64 km (5:12 / km)
shoes: Saucony ProGrid Kinvara

7.5 mins w/u 10x200m effort/100m rec
7.5mins w/d
feelt pretty slow and tired again today - not as bad as yesterday.
twinged the calf again though :(

cycling 50:03 [3] 15.6 mi (3:12 / mi)
shoes: Nike Free 7.0 V2

Was gonna go on the rower but decided just to stay on the bike & not test the calf.

cycling (commute) 27:00 [2] 6.4 km (4:13 / km)
shoes: Nike Free 7.0 V2

Monday May 20, 2013 #

running hills 42:12 [4] 6.55 km (6:27 / km)
shoes: Saucony ProGrid Kinvara

Felt like absolute crap! Apart from legs feeling slow, just felt really fatigued!
Was gonna do 10 of the short steep hill, ended up getting 6 out... which was an effort! and then finished off with 2 of the long hill.
Did about 7.5 mins w/u and about 5 mins w/d

Yoga/Pilates 1:00:00 [3]

Sunday May 19, 2013 #

Event: State Series #4

running warm up/down 20:16 [2] 3.53 km (5:44 / km)
shoes: Under Armour Charge RC Storm

orienteering race 50:11 [4] *** 5.5 km (9:07 / km)
shoes: Under Armour Charge RC Storm

Had a really good run, only a little bit sloppy on a few controls nothing major. However stopped at no. 10 to take a prickle out of the bottom of my toe - whilst taking my shoe off put my compass down then ran off without it, realized half way to 12, so then had to turn around and go back for it.
All of this wasted about 6mins i think, which would have given me a good time otherwise.

orienteering race 27:00 [4] *** 3.5 km (7:43 / km)
shoes: Under Armour Charge RC Storm

southern cross race that I set. felt like i ran pretty hard but both lanita and ais got me. Was alot steeper then I first anticipated!

Saturday May 18, 2013 #

Note
(rest day)

planned to do forrest or trail run today, but then felt like shit and had so much to do today so it kinda slipped away...

Friday May 17, 2013 #

running 22:00 [3] 4.1 km (5:22 / km)
shoes: Saucony Grid Type A4

wake up run with eon... he sooked... the whole time! but then i made him eggs so he piped down.

C • Hahahahaha 2

cycling (commute) 34:00 [2] 8.2 km (4:09 / km)

swim 27:00 [3] 0.75 km (36:00 / km)

DEcided to give pool running a go today.
did 10 laps breaststroke w/u
14 laps pool running - 1hard/1 rec
6 laps breaststroke w/d
was better then just a normal swim.

C • pool running... 4

Thursday May 16, 2013 #

cycling (commute) 50:00 [2]
shoes: Nike Free 7.0 V2

It took ages to ride back to max and ians last night... either we took a very scenic route or it just seemed so long cos i needed to pee the whole way

S&C 40:00 [4]
shoes: Nike Free 7.0 V2

Some leg and core that the physio suggested.
ITB roller 3mins each leg
3x1min glute med isometrics against wall
3x 1leg squat (8-12 each leg)/Hamstring nordics (8-12)
prone running 8-12
dynamic side bridge, knee on floor 10 each leg
one leg bridge 10-12 each leg
bird-dog 2mins each leg 5secs hold release then repeat (this wrecked me!)
prone running 8-12
dynamic side bridge, knee on floor 10 each leg
one leg bridge 10-12 each leg

running 20:00 [3] 3.4 km (5:53 / km)
shoes: Nike Free 7.0 V2

Ran on the treadmill after strength - shit run had a stitch the whole time! attempted at increasing the pace but stitch just got worse, ended up walking last 2 mins. God I hate the treadmill!

Wednesday May 15, 2013 #

trail run 55:47 [3] 8.9 km (6:16 / km)
shoes: Under Armour Charge RC Storm

Went for a run on top of Mt macedon instead of intervals... was freezing, pissing down with rain, windy foggy and super scary... but lots of fun! was gonna run up camels hump but felt the calf a bit and decided I had done enough.

Tuesday May 14, 2013 #

running intervals 30:43 [3] 5.9 km (5:12 / km)
shoes: Saucony ProGrid Kinvara

about 8 mins w/u, 10x200m efforts/100m rec. Calf still pretty sore and everything pretty tight so wasnt running that fast. Did the same as last thurs and concentrated on lifting the legs more then speed. about 8mins w/d
Went to the physio after, calf not looking great, got it strapped and will probly be taking it easy for rest of the week.

cycling 37:01 [3] 12.5 mi (2:58 / mi)
shoes: Saucony ProGrid Kinvara

ran out of time in my break to do 45mins, but did ride up to the sports center before so that adds on another 10ish

cycling 35:00 [2] 8.5 km (4:07 / km)
shoes: Saucony ProGrid Kinvara

ride to work & to sports centre & back to station

Monday May 13, 2013 #

running 59:57 [3] 10.03 km (5:59 / km)
shoes: Saucony ProGrid Kinvara

slightly strained calf last tues and it started niggling again over the weekend :( - was pretty sore after yesterdays fun run and it didnt feel great going into the warm up today to decided to scrap ints today and just go for a moderate longer run, will do a shorter ints session tomorrow if its feeling better and probs skip hills on wed and do todays ints instead.
did the macedon lodge loop today then an extra 3kms to get it up to 10, felt too easy, didnt struggle with the hills, picked up the pace in the last few kms to make it under an hour.

Yoga/Pilates 1:00:00 [3]

calf a bit sore

Sunday May 12, 2013 #

running race 34:56 [5] 7.49 km (4:40 / km) +61m 4:29 / km
shoes: Saucony ProGrid Kinvara

mother day classic in gis - pretty low profile unorganised race - was sposed to be 8km. was leading the girls until the top of a hill where a kid told me to go the wrong way :( bit annoying, was happy with how i ran though.

C • Wrong way 2

running warm up/down 11:08 [3] 2.03 km (5:29 / km) +24m 5:11 / km
shoes: Saucony ProGrid Kinvara

Saturday May 11, 2013 #

orienteering race 48:11 [3] ** 7.22 km (6:40 / km) +56m 6:25 / km
shoes: Under Armour Charge RC Storm

bendigo event - goodish technical map, but the course was set as long compass legs through flat open forrest so not the best use of the map in my opinion. Still a bit sore in the legs so just took it easy and did course 1 at a medium effort.

Friday May 10, 2013 #

swim 30:00 [3] 1.05 km (28:34 / km)

was feeling very sore after thursdays sessions so took it pretty easy, few harder laps in the middle nothing to big though

Thursday May 9, 2013 #

9 AM

cycling 15:00 [2] 3.2 km (4:41 / km)
shoes: Saucony Grid Type A4

ride to work

10 AM

running 30:59 [3] 6.17 km (5:01 / km)
shoes: Saucony Grid Type A4

Was sposed to be an easy run - but (apart just feeling really tired this week) felt alright once i started (despite a shit morning of bike problems) was running at an alright pace on the uni track too - decided to do some easy ints to relieve bordem...
10mins w/u
10 x 100m effort/100m rec
effort wasnt so much fast paced (was faster) but more about lifting the legs - getting a good style going with a long stride on the track.
10mins w/d

watch said i ran fasted mile & 5km woo
gave myself some nice blisters in the new flats too :(

2 PM

S&C 30:00 [4]
shoes: Saucony Grid Type A4

Was going for 40mins but just felt so buggered by this stage.
rower 1km w/u followed by 3 sets of:
20x alt groiner
RB chin ups max effort (got 7.5, 6.5,7.5)
20x alt pigeon
10x shoulder press
10x walking heel grab (probs could have done 20)
20x ab bicycle
20x cossack squat
250m rower
finished off with a very girly effort of stretching and roller - sooked out after about 4mins.

Wednesday May 8, 2013 #

running hills 48:37 [4] 7.83 km (6:13 / km) +376m 5:00 / km
shoes: Saucony ProGrid Kinvara

10 mins w/u
4x(160m/16% hill, back down rec, 500m/10% hill, back down rec)
5mins w/d
really struggled today was just feeling tired, running style was sloppy, struggled with the long hill.

Tuesday May 7, 2013 #

cycling 15:00 [2] 3.2 km (4:41 / km)
shoes: Nike Free 7.0 V2

ride to work

cycling 30:00 [3]
shoes: Nike Free 7.0 V2

S&C (+ strength) 20:00 [3] 2.48 km (8:04 / km)
shoes: Nike Free 7.0 V2

4x(4mins rower/set of chin ups)
felt kinda shit today - very shakey not as good as last week got 5 first set then, 4.5, 4, 5.

cycling 13:00 [2] 3.2 km (4:04 / km)
shoes: Nike Free 7.0 V2

ride back from work

Monday May 6, 2013 #

Yoga/Pilates 1:00:00 [3]

Sunday May 5, 2013 #

9 AM

orienteering race 1:07:06 [5] **** 8.5 km (7:54 / km) +213m 7:01 / km
shoes: Under Armour Charge RC Storm

Run wasnt to bad, lost about 3mins on control 4 and then another 5ish on control 9 - just wasnt running my own race to distracted by other people. Was a fun map.

running warm up/down 9:16 [2] 1.75 km (5:18 / km) +22m 4:59 / km
shoes: Under Armour Charge RC Storm

Saturday May 4, 2013 #

Event: ACT Champs Carnival (NOL Round 3)

9 AM

running warm up/down 10:00 [3]
shoes: Saucony Grid Type A4

orienteering race 22:02 [4] ***** 4.07 km (5:25 / km) +53m 5:05 / km
shoes: Saucony Grid Type A4

NOL sprint, had a good run, a bit messy on 2 and 3, ran with grace, heather and anna most the way after forming a bit of a train out of those first 3 controls.

1 PM

running warm up/down 14:24 [2] 2.41 km (5:59 / km) +43m 5:29 / km
shoes: Under Armour Charge RC Storm

orienteering race 56:42 [4] **** 6.39 km (8:52 / km) +162m 7:53 / km
shoes: Under Armour Charge RC Storm

Another good run, about 3 controls that were a little messy, sisnt loose to much time though maybe a few mins, didnt really enjoy the green stuff that much.

Thursday May 2, 2013 #

11 AM

cycling 15:00 [2] 3.1 km (4:50 / km)
shoes: Nike Free 7.0 V2

ride from train to work

2 PM

swim 30:00 [3] 1.0 km (30:00 / km)

10 laps w/u, 5 x 1 lap max effort/1 lap rec, 10 laps mod effort, 10 laps w/d

Wednesday May 1, 2013 #

12 PM

running hills 46:00 [4] 7.26 km (6:20 / km)
shoes: Saucony ProGrid Kinvara

10:30 w/u followed by 10 160m -16% hill reps - didnt push these as hard as last week, although really wanted to get one more rep out, which i did so was happy with that :D - still did about same pace as last week though (which means their getting easier) followed by about 12mins w/d

6 PM

S&C 20:00 [4]

12min leg matrix - 2x
- 24 BW squat
- 24 BW static lunge
- 24 BW split jumps
- 12 BW jump squats
- 24 BW single leg deadlifts
30 secs rest
followed by 9min pilates core no rest to love generation:
plank climbs, plank crunches, lola, leg raises (single and both), bicycles, plank

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