Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 31 days ending May 31, 2019:

	activity	#	time	miles		km		+m
	running	15	10:19:53	70.02	(8:51)	112.69	(5:30)	1795
	cycling	8	4:20:00
	orienteering	4	2:54:50	17.14	(10:12)	27.58	(6:20)	760	52 /	59c	88%
	trail run	1	1:43:48	9.6	(10:49)	15.45	(6:43)	630
	Yoga/Pilates	3	1:00:00
	Fell run	1	47:09	5.68	(8:18)	9.14	(5:10)	200
	swim	1	31:30	0.78	(40:33)	1.25	(25:12)
	S&C	1	30:00
	Drills	2	22:11	0.84		1.35		30
	Total	20	22:29:21	104.05		167.46		3415	52 /	59c	88%
	[1-5]	20	20:54:21
averages - sleep:8 rhr:59

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Friday May 31, 2019 #

Yoga/Pilates 10:00 [1]

with a client

running 16:19 [3] 3.09 km (5:17 / km) +30m 5:02 / km
ahr:153 max:174 rhr:74 slept:7.2 shoes: ON cloudflow

ITW with Lova for company

running 15:19 [3] 3.01 km (5:05 / km) +25m 4:53 / km
ahr:117 max:130 shoes: ON cloudflow

gym to shop... had to stop twice for a bad stitch

running 34:51 [3] 6.85 km (5:05 / km) +35m 4:58 / km
ahr:136 max:160 shoes: ON cloudflow

hfw with some errands along the way

Thursday May 30, 2019 #

running 18:08 [3] 3.55 km (5:06 / km) +45m 4:48 / km
ahr:167 max:183 rhr:59 slept:8.0 shoes: Hoka Clifton 5

ITW - felt hard... feel like I need a couple good sleeps then Ill be sorted! V hot too - wore an extra layer... big rookie error

running intervals 1:01:39 [4] 12.02 km (5:08 / km) +150m 4:50 / km
ahr:116 max:150 shoes: On cloudsurfers

hfw then up Forge Dam doing a pyramid set... admittedly its never that smart doing ints up Porter as its not flat and always feels hard going up but I was really struggling... tired and stomach feeling so tight... pushed through and got it done but definitely not one to write home about
HR doesnt seem right
1, 2, 3, 4, 5, 4, 3, 2, 1 (half recoveries)

Wednesday May 29, 2019 #

cycling (commute) 35:00 [1]

Yoga/Pilates 20:00 [1]

Drills 10:00 [2]

running 44:11 [3] 8.06 km (5:29 / km) +150m 5:01 / km
ahr:127 max:153 rhr:62 slept:7.7 shoes: On cloudsurfers

Up and Running SRG... still felt a little tired today but felt fine in my body running... just tired legs and left glute giving up again a bit!
Definitely feel almost back to normal... exercise recovery is just taking a bit longer than normal still so will make sure I'm getting in enough rest till feeling back to normal training load.

Tuesday May 28, 2019 #

cycling (commute) 25:00 [1]
rhr:59 slept:6.0 (rest day)

too tired... fell straight asleep when I got home from a very long day

Monday May 27, 2019 #

trail run 1:43:48 [3] 15.45 km (6:43 / km) +630m 5:35 / km
ahr:157 max:189 rhr:65 slept:8.0 shoes: Inov8 xtalon 212

Nath had just planned to take me up to Walla Crag but I was shifting ok (alot better then yesterday at least) getting up there and wanted to try for a bit more when we did get there so we continued on to Bleaberry and High Seat then back down to Keswick along the lake... medium hills but it felt so good to do a harder run and get around it ok... just had alot more energy today after a good sleep! Felt a bit bad though as I think I made N go further then he wanted... but I super enjoyed myself... its so beautiful up here in the Lakes I never want to leave!

Sunday May 26, 2019 #

running 52:23 [3] 9.2 km (5:42 / km) +310m 4:52 / km
ahr:153 max:187 rhr:59 slept:8.0 shoes: Inov8 xtalon 212

Felt pretty lethargic all day but as the weather cleared we decided to get out and get some views up Latrigg! Nath kept telling me what all the different fells and tracks were which was nice cos I needed loads of stops up the hill to get my HR back down and that was a good excuse to stop haha! Again not feeling physically there but improving! At least lucky to get on a little hill really considering originally the nurse said I should be off running 2 weeks! Enjoyed it!

Saturday May 25, 2019 #

running 45:00 [3] 7.0 km (6:26 / km) +250m 5:27 / km
ahr:125 max:162 rhr:53 slept:9.0 shoes: Inov8 xtalon 212

Jogging about spectating Hutton Roof... unfortunately Nath took a wrong turn so the spectating didnt take very long haha! Disappointing for him as it should have been an easy win. We both slept pretty bad the night before so were both pretty tired but I felt ok running... think its gonna take this week to get back into it really... but I didnt feel horrendous like last week and my glute was actually working for the first time since surgery so good start.

Friday May 24, 2019 #

Note
rhr:56 slept:6.0 (sick) (rest day)

not got time for anything today... probs not a bad thing

Thursday May 23, 2019 #

Note
rhr:54 slept:8.7 (sick) (rest day)

Taking a rest day as have felt more fatigued then I should running and body is obviously still catching up... good news is doc has said the wound is healed, dentist has said the tooth socket is healing well and Ive been selected for WOC relay :D

C • YESSS! 5

Wednesday May 22, 2019 #

running 39:14 [3] 7.08 km (5:32 / km) +150m 5:01 / km
ahr:148 max:180 rhr:54 slept:8.0 (sick) shoes: Hoka Clifton 5

Up to Bolehills with Shuoc then bailed out and jogged back down home... everything hurting, felt like a real struggle and on the down hills with a bit more impact I was just very aware of all my cut up parts... probably gonna take some rest the next couple of days in the hope I feel a bit more energetic for some running in the Lakes with Nath on the weekend.
Chatting to an anesthetist client today... hes reminded me that I'm an idiot to think I would be fine after two anesthetics/surgeries in one week, even if they were minor!

Tuesday May 21, 2019 #

running 39:22 [3] 7.4 km (5:19 / km) +90m 5:01 / km
ahr:153 max:174 rhr:54 slept:9.0 (sick) shoes: Hoka Clifton 5

Easy with Lova up to Forge Dam... gorgeous evening
All good as far as wound goes, but found it hard, felt muscle soreness and was cooked after... like I'd done a long distance or something. I'm coping with being back at work but gonna try keep it fairly chill and not overdo it till I'm feeling more back to normal.

Monday May 20, 2019 #

S&C 30:00 [3]
(sick)

She back... in baby steps probably but back none the less..
Got the clear from nurse this morning to give some exercise a go and she will check the wound post running on wed to confirm I'm good to go! This is lucky I think as usually at this stage they would still be packing my type of wound so it sounds like I have had a v quick start to recovery!
Still feeling a little ginger about certain movements and quite lethargic and run down from it all but just happy to be out the house and able to do light exercise so showed my face at shuoc circuits before GOT finale at Tents!
Ive also done a 3/4 day at work today and done the long walk home to take Jack home from cubs so kicking all sorts of goals today

Sunday May 12, 2019 #

Note
(sick)

Checking out for a bit... since British I have developed an abscess which is being operated on under general tomorrow. Doc reckons it might be a bit of a shitty two week recovery, so I guess I’ll be off training for the best of that time! I am also supposed to be having my wisdom tooth out on thurs... bloods showed infection too which explains why I have been feeling so off for the last few weeks... never rains

C • Get well soon! 2

Friday May 10, 2019 #

swim 31:30 [3] 1.25 km (25:12 / km)
ahr:123 max:151 rhr:52 slept:8.0 (sick)

Thursday May 9, 2019 #

cycling (commute) 40:00 [1]
rhr:62 slept:7.8 (sick) (rest day)

Bailed on SYO run... too uncomfortable

Wednesday May 8, 2019 #

cycling (commute) 40:00 [1]
rhr:67 slept:7.0 (sick)

running 36:21 [3] 6.34 km (5:44 / km) +100m 5:19 / km
ahr:137 max:159 shoes: ON cloudflow

work SRG... easy one... really didnt want to go, body exhausted and not feeling running in the rain with this cold.

Tuesday May 7, 2019 #

cycling (commute) 25:00 [1]
rhr:61 slept:8.5

running warm up/down 12:35 [3] 2.22 km (5:40 / km) +15m 5:29 / km
ahr:138 max:153 shoes: Inov8 xtalon 212

Fell run race 47:09 [4] 9.14 km (5:10 / km) +200m 4:39 / km
ahr:160 max:174 (sick) shoes: Inov8 xtalon 212

Burbage Skyline Fell Race - 4th woman.
Sore throat and feeling knackered after British Champs so had planned to just cruise on round this one because I love the route and it was another gorgeous evening out in the peaks... turned out to actually be a bit of a battle as one of the Hallamshire ladies sat right on my back for most the race letting me do all the work then pipped me right at the end to leave me just outside podium by 5s... didnt wanna let her have it but despite binning her on all the hills/more technical rocky parts, she had better leg turn over on the flat!

Got into 2nd on the first incline within 1st km and held that till just past Burbage bridge where Hazell got me on the flat and then just battled with Nicola Squires for the rest and was a bit unhappy with her overtaking me at the end haha!
Pretty happy with the run.. big improvement from last years 56:48 haha, only 50s off of last years record, 1:50 off of Ellen (new record this year) and 30s behind 2nd place... not bad for a coldy, BOC cooked 'non-fell runner'
...now... for a week of easy running!

running warm up/down 15:04 [3] 2.28 km (6:36 / km) +50m 5:57 / km
ahr:149 max:169 shoes: Inov8 xtalon 212

Monday May 6, 2019 #

running warm up/down 12:25 [3] 2.34 km (5:18 / km)
ahr:136 rhr:58 slept:8.5 shoes: Inov8 xtalon 212

orienteering race (British Relay Champs) 37:09 [5] *** 6.19 km (6:00 / km) +150m 5:21 / km
ahr:143 max:172 spiked:17/19c (sick) shoes: Inov8 xtalon 212

Nice win for the SYO Honeybees (think that's our team name).
Kim sent me out in 3rd, I sent Cat out in 2nd and she pulled it in for the win :)
Ran ok but I still wasn't feeling fab - its a lot easier to push it through a 37min race than a classic though so I told myself to just push on and get it done. Had a reasonably clean run bar a couple controls in the middle that were clean but I think by solid compass technique and a bit of luck as I was toeing the line there.
2nd on my leg, but a few mins behind Grace which I just put down to feeling really off running and not any mega mistakes so that's pretty encouraging.

Despite feeling unwell, I'm feeling pretty positive about my orienteering this weekend. Ive managed to stay settled and am really pleased I've hit 3/3 good relay runs over JK and BOC, as this is one of my run preferences for WOC selection but also probably the race I enjoy most but also get most nervous for - so my routines have worked and I've held it together! Its been awesome to compete with Cat and the other girls and guys in really strong SYO teams and I'm looking forward to keeping that up over the next few years!
Gutted that I picked up such a horrid virus mid selections and still wasn't feeling right this weekend, but have given it a good crack and have been surprised and extremely humbled by all the kind things people have said in the UK, Sweden and from Aus over the interwebz about how much I have improved in the last year and to be starting to get some decent results! Overheard Grace chatting pre race about how SYO were the relay faves as we were one of the only teams that had THREE good runners, and just thought to myself fuck yeah... you are now considered a good runner amoungst these girls hahaha! So now for a short period of down time after this first hard block of racing and then onwards and upwards into WC in Finland in June :D

running warm up/down 10:02 [3] 1.71 km (5:52 / km)
ahr:112 max:135 shoes: Inov8 xtalon 212

jogging about waiting for Cat for the track 200m run in... which some official told me and Kim we shouldnt be doing when we got ready and jumped the fence.... haha yolo... think he quickly realised what he was saying and ate his words

Sunday May 5, 2019 #

Event: British Orienteering Championships

running warm up/down 13:35 [3] 1.56 km (8:42 / km) +150m 5:53 / km
ahr:163 rhr:59 slept:9.0 shoes: Icebug spirit6

orienteering race (British Long Champs) 1:38:29 [3] *** 13.46 km (7:19 / km) +510m 6:09 / km
ahr:170 max:191 spiked:21/23c (sick) shoes: Icebug spirit6

Pretty bad race from me - not feeling well and should have made the choice to sack it in and feel good for the relay really, but got round the first 30mins ok to the far control before I bonked and from there it was basically the rest of the course to get back in but also a real effort just to finish. Pretty dissapointed, but I also just have to put it down to a really bad day for me and a race too long coming off a rubbish virus. Felt really ill in the stomach and quite weak and lightheaded the whole way round, didn’t really realise until after the big crag crossing to the long leg just quite how shit I was gonna feel for the rest, hoped a gel would pick me up but no such luck and then just shuffled round the rest wishing I’d pulled out really... cant entirely pinpoint what made me feel so ill - maybe more milk than I normally have/the last couple of weeks catching up!
Nav was fine really only one tiny blip... just had nothing running.

Saturday May 4, 2019 #

running warm up/down 8:19 [3] 1.62 km (5:08 / km)
ahr:155 rhr:58 slept:8.5 shoes: Brooks Hyperion

orienteering race 14:58 [5] *** 3.2 km (4:41 / km) +50m 4:20 / km
ahr:170 max:195 spiked:14/17c shoes: Brooks Hyperion

Dead happy with this run - felt physically good and technique and decisions were good too! Lead out from the first control till 5 where I hopped on the wrong side of the wall and kept in front but lost my distance on the lead, too scared to make a good route choice to 6 so kept with the pack which was safe (also the descriptions were v unclear so it was impossible at the time to know which route was better anyway!) then just ran it out cleanly to come in 2nd on first leg just ahead of Alice. Happy to run the pace of all the faster girls and keep it clean! Think Charlotte was first or second in on the longer gaffle and she had a v similar km pace to us up front so would have been up there too!
SYO came in 7th on the relay which isn’t bad at all considering how many good teams there were!!
Good start to the weekend, hopefully can back it up the next two days!

running warm up/down 15:34 [3] 2.89 km (5:23 / km) +15m 5:15 / km
shoes: Brooks Hyperion

Friday May 3, 2019 #

cycling (commute) 45:00 [0]
rhr:58 slept:8.3 (rest day)

running 21:24 [3] 4.24 km (5:03 / km) +50m 4:46 / km
ahr:144 max:166 shoes: Hoka Clifton 5

Little shake before heading up to Joes

Thursday May 2, 2019 #

cycling (commute) 25:00 [0]
rhr:51 slept:8.0

Yoga/Pilates 30:00 [1]

Drills 12:11 [2] 1.35 km (9:01 / km) +30m 8:07 / km
ahr:91 shoes: On cloudsurfers

orienteering 24:14 [3] 4.73 km (5:07 / km) +50m 4:52 / km
ahr:128 max:179 shoes: On cloudsurfers

Two little sprint courses set by Tent round the edge... interesting that he managed to find some control sites/route choice I hadnt yet done - thought Id totally balls'ed one up on the 3rd control, then later found out that everyone did a super SI air and didnt go to it - so I got so dropped and didnt overtake them again till about 2/3rds round... good to realise I wasnt actually just that shit haha

running intervals 33:23 [4] 6.92 km (4:49 / km) +50m 4:39 / km
ahr:121 max:163 shoes: On cloudsurfers

10 x 1min/30s up Porter with Conner after O. Just trying to get the legs ticking over again but it felt like hard work tbh

Wednesday May 1, 2019 #

cycling (commute) 25:00 [0]
rhr:58 slept:8.0

running 18:10 [3] 3.71 km (4:54 / km) +30m 4:42 / km
ahr:127 max:147 shoes: On cloudsurfers

ITW

running 56:35 [3] 9.6 km (5:54 / km) +100m 5:36 / km
ahr:141 max:162 (sick) shoes: On cloudsurfers

Run group + run home w Dan. On slow group today - I think it actually hurts more to run this slow.

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