Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 7 days ending May 26, 2013:

activity	#	time	miles		km		+m
running	6	2:46:35	18.29	(9:06)	29.44	(5:40)	142
orienteering	2	1:53:08	10.66	(10:37)	17.16	(6:36)	118
cycling	2	1:47:03	23.93	(4:28)	38.51	(2:47)
S&C	2	1:02:00
Yoga/Pilates	1	1:00:00
trail run	1	50:26	5.23	(9:39)	8.41	(6:00)
swim	1	18:00	0.31	(57:56)	0.5	(36:00)
Total	7	9:37:12	58.42		94.02		260

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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]

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