Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 7 days ending Mar 9, 2014:

activity	#	time	miles		km		+m
cycling	1	1:36:48	16.6	(5:50)	26.72	(3:37)	266
orienteering	2	1:20:52	6.85	(11:48)	11.03	(7:20)	90
running	4	1:06:12	5.73		9.22		193
Yoga/Pilates	2	58:00
swim	1	55:00	0.93		1.5
S&C	1	50:00
Total	5	6:46:52	30.12		48.47		549

1:52

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Sunday Mar 9, 2014 #

Note

didnt get time to train today and wont tomorrow, but did go for a hike over mt towrong with ollie tonight!

Saturday Mar 8, 2014 #

running warm up/down 6:02 [3] 1.11 km (5:26 / km)
shoes: Inov-8 Baregrips

orienteering race (middle) 29:50 [4] ** 3.85 km (7:45 / km) +40m 7:22 / km
shoes: Inov-8 Baregrips

orienteering warm up/down 23:24 [3] * 3.52 km (6:39 / km) +28m 6:24 / km
shoes: Inov-8 Baregrips

went for a jog round the easy course for a warm down while i waited for mum.

Friday Mar 7, 2014 #

cycling 58:00 [3] 17.0 km (3:25 / km) +83m 3:20 / km
shoes: inov8 f-lite 215

had planned to go out on a map today and run a middle dist as im not gonna get the opportunity on sun, however im feeling pretty exhausted and shitty by the end of the week and my back is still sore, so instead cycled into gisborne with dad, to the video store then back out and up to the station to have a hot choc at the barringo foodstore. very niceeee

cycling 38:48 [3] 9.72 km (4:00 / km) +183m 3:39 / km
shoes: inov8 f-lite 215

ride back up the hill home!

Thursday Mar 6, 2014 #

Yoga/Pilates 50:00 [2]

Went to a class at uni and it was pretty shit not very intense at all! I miss vikki but it was a good stretch at least!

running warm up/down 9:00 [3] 1.7 km (5:18 / km) +4m 5:14 / km
shoes: mizuno wave sayonara

orienteering intervals (sprintervals) 27:38 [4] 3.66 km (7:33 / km) +22m 7:20 / km
shoes: Inov-8 Baregrips

bit scrappy to begin with and back was really hurting by then end but it was a fun park terrain map!

running warm up/down 8:23 [3] 1.35 km (6:13 / km) +11m 5:58 / km
shoes: Inov-8 Baregrips

Wednesday Mar 5, 2014 #

Note
(rest day)

Didn't get time to train today was pretty sore anyway.... And now I think I'm getting a cold because I sat next to a sniffly girl in a tute and I knew I should have moved bah

Tuesday Mar 4, 2014 #

S&C 50:00 [3]
shoes: mizuno wave sayonara

3x 1min glute med isometrics
3x 10 deadlifts
3x 10 squats
3x 10 glute ham curls
10mins core 45sec exercise 15sec rest

running warm up/down (Cross trainer) 7:00 [3]
shoes: mizuno wave sayonara

swim 48:00 [3] 1.5 km (32:00 / km)

swim (stretching) 7:00 [1]

Monday Mar 3, 2014 #

running hills 35:47 [3] 5.06 km (7:04 / km) +178m 6:01 / km
shoes: mizuno wave sayonara

today, i was really tired and felt a bit under the weather, had my first day back at uni. was sposed to be a rest day but i didnt have a prac this arvo so had some spare time and knew id be at uni all day tomorrow so decided to do hills. It wasnt a good day to start back at this session which i havnt done in over 8 months.

did about 8mins w/u, decided to do 6 ints, barely made it halfway up the first running, then increased the distance of each by about 5m till i got to the top on the last one. it was really hard! everything is hurting now! then about 12mins w/d

Yoga/Pilates 8:00 [1]

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