Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 31 days ending Aug 31, 2013:

activity	#	time	miles		km		+m
S&C	3	1:50:00
tennis coaching	1	1:35:00
running	4	1:24:05	9.2	(9:08)	14.81	(5:41)	132
Yoga/Pilates	3	1:23:00
cycling	1	45:00	12.76	(3:32)	20.54	(2:11)
orienteering	1	41:52	4.37	(9:34)	7.04	(5:57)	56
Total	9	7:38:57	26.34		42.39		188

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Thursday Aug 29, 2013 #

running hills 26:35 [4] 4.23 km (6:17 / km) +49m 5:56 / km
shoes: nike in season tr3

went out for an easy jog along the canal again, felt god though so decided to chuck in some hill reps. About 8mins w/u 6hills and about 8mins w/d. and an extra hill at the end to get back up to the yard.

Yoga/Pilates warm up/down (stretching) 8:00 [1]
shoes: nike in season tr3

tennis coaching (match) 1:35:00 [3]
shoes: nike in season tr3

got thrashed by my cousin

Monday Aug 26, 2013 #

orienteering race (sprint) 16:59 [4] 3.02 km (5:37 / km) +26m 5:23 / km
shoes: Saucony Grid Type A4

two sprint events around rutherford appleton laboratory. Felt pretty slow in both and legs still feel quite rough. Was fun to get out and do some orienteering again though! Nav was pretty good, a few scrappy route choices and sometimes a little hesitation but nothing major.

orienteering 24:53 [3] 4.02 km (6:11 / km) +30m 5:58 / km
shoes: Saucony Grid Type A4

really struggled round the 2nd race, in the sun. not sure how far i actually went because i dint turn the garmin on until the 6th control, but it was somthing like this.

running warm up/down 6:05 [3] 1.11 km (5:29 / km)
shoes: Saucony Grid Type A4

Sunday Aug 25, 2013 #

running 20:24 [3] 4.0 km (5:06 / km) +34m 4:54 / km
shoes: Saucony Grid Type A4

Friday Aug 23, 2013 #

cycling 45:00 [4] 20.54 km (2:11 / km)
shoes: Saucony Grid Type A4

S&C 30:00 [3]
shoes: Saucony Grid Type A4

Wednesday Aug 21, 2013 #

running 31:01 [3] 5.47 km (5:40 / km) +49m 5:26 / km
shoes: Saucony Grid Type A4

Ran along to southend bradfield from chapel row.
Hamstrings were a bit tight beforehand but loosened off... first half of run was good, then as soon as i went off the grass onto the pavement my right adductor started hurting and then everything just tightened up in my legs and the 2nd half just felt super slow and sluggish :(
Wishing I had brought my trainers over and not just racing flats too because im sure thats not helping... might be time to go runner shopping :D
First run back since scottish.... looks like might need to rest up for a bit longer.

Monday Aug 19, 2013 #

Yoga/Pilates (pilates) 45:00 [3]

Friday Aug 16, 2013 #

S&C 1:00:00 [4]

leg sesh for about 20mins
3x 1min glute med isometrics each leg
3x (8-12 single leg squats each leg/ 8-12 FB hamstring curls)
hamstrings - 1st set double leg, 2nd 6 single/6 double, 3rd all single

core sesh for about 25mins
2x (10 exercises 45secs on/15rest) 2mins rest between sets

chucked in 3 sets of tricep dips and 2mins of the back bird/dog thingo on each side for a bit of fun

finished off with about 7mins stretching

managed to aggravate right adductor in the squats... and hips still cramping, and lots of random cramps still... but feeling alot less stiff then last week :D

Saturday Aug 10, 2013 #

Yoga/Pilates 30:00 [3]

bit of stretching and shit... hips super tight... still getting a ridiculous amount of cramps in every part of my legs... think the hips loosened out a bit though

Friday Aug 9, 2013 #

S&C (core) 20:00 [3]

ok so probably wont be bother backlogging for the euro trip unless i get really bored one day!
the legs are seriously tired from the last 2 months of mostly orienteering, so gonna give them a rest for a while.

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