Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 7 days ending Feb 11, 2018:

	activity	#	time	miles		km		+m
	running	15	11:55:03	67.76		109.05		1643
	orienteering	4	1:52:42	11.61	(9:43)	18.68	(6:02)	285
	cycling	2	1:05:00	3.11		5.0
	S&C	1	48:00
	swim	1	41:32	0.93	(44:34)	1.5	(27:41)
	Yoga/Pilates	1	20:00
	Total	17	16:42:17	83.41		134.23		1928
	[1-5]	17	16:22:17
averages - sleep:8.1 rhr:55 weight:64.3kg

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Sunday Feb 11, 2018 #

10 AM

running warm up/down 8:51 [3] 1.6 km (5:32 / km) +16m 5:16 / km
shoes: Inov8 Roclite

running 8:51 [3] 1.6 km (5:32 / km) +29m 5:04 / km
ahr:147 max:158

running 20:44 [3] 3.37 km (6:09 / km) +116m 5:15 / km
ahr:154 max:187

11 AM

orienteering intervals (sprint relay ponderosa) 26:45 [4] *** 4.6 km (5:49 / km) +90m 5:18 / km
ahr:153 max:187 rhr:49 slept:8.0 shoes: Inov8 Roclite

Two legs of sprint relay from Ponderosa
Very uncomfortable up the hills in the back, although it is feeling better today then yesterday! So just took them quite slow, which helped a bit with making route choices! Good fun!

running 5:50 [3] 0.84 km (6:57 / km) +38m 5:39 / km
ahr:145 max:156

12 PM

running warm up/down 5:51 [3] 0.84 km (6:58 / km) +45m 5:30 / km
shoes: Inov8 Roclite

orienteering intervals (Sprintervals) 29:14 [4] ** 4.73 km (6:11 / km) +84m 5:41 / km
ahr:157 max:178 shoes: Inov8 Roclite

Sprintervals round Uni of and Western Park. Weather gods decided to let rip mid session! Back warmed in a bit (still not good) but felt able to push the pace a little more on the flat bits so tried that.... only one bad route choice on long leg the most us girls made!
Legs also feeling it today - so all in all not feeling physically on point but good weekend of some technical training with a good group to pace each other! Very enjoyable!!
Followed by Tommy and Chars homade soup, bread and cookies which was amaze.... and they sent me home with cookies.... just feel absolutely spoilt!

running 29:14 [3] 4.73 km (6:11 / km) +106m 5:33 / km
ahr:157 max:178

running 7:05 [3] 1.1 km (6:25 / km) +36m 5:31 / km
ahr:161 max:166

1 PM

running warm up/down 7:05 [3] 1.1 km (6:26 / km) +40m 5:27 / km
shoes: Inov8 Roclite

Saturday Feb 10, 2018 #

10 AM

running 12:19 [3] 1.86 km (6:37 / km) +15m 6:22 / km
ahr:151 max:165

11 AM

running warm up/down 12:19 [3] 1.86 km (6:37 / km) +4m 6:33 / km
shoes: On Cloud X

running warm up/down 12:57 [3] 2.41 km (5:22 / km) +29m 5:04 / km
shoes: On Cloud X

orienteering 19:27 [3] 3.4 km (5:43 / km) +32m 5:28 / km
ahr:168 max:191 rhr:54 slept:9.5 shoes: On Cloud X

Chars sprint training weekend - was a bit iffy about whether or not to go. Back felt marginally better this morning so went but it was just a slow technique training for me really!
Sprint from Ice Sheffield.
Really uncomfortable warming up and trying to run with any pace, but definitely loosened off a bit in the warm down!
COuld have taken 2 better route choices and cheated myself a bit out of 6 by not going to the top level but got around ok otherwise :)
On a side note - shins felt completely fine - good good!

running 19:26 [3] 3.4 km (5:43 / km) +33m 5:27 / km
ahr:168 max:191

running 12:57 [3] 2.41 km (5:23 / km) +29m 5:05 / km
ahr:157 max:169

2 PM

orienteering intervals (Sprintervals) 37:16 [3] 5.95 km (6:16 / km) +79m 5:52 / km
ahr:169 max:194 shoes: On Cloud X

Sprintervals around Hallam and Broomhall.
First and last werent too bad... just slow with my uncomfortable stupid annoying back! But middle one had two bad route choices.... head just went!

Bit frustrated as I had shifted work to be able to do the sessions and have been looking forward to them for a couple weeks and have struggled round because I was a right knobhead in the gym.... doing what I tell people not to do everyday! Hopefully will feel a bit better again tomorrow and can get round the sessions with a bit more pace... however they're hilly tomorrow - which was the most painful part today!

running 37:16 [3] 5.95 km (6:16 / km) +82m 5:52 / km
ahr:169 max:194

Friday Feb 9, 2018 #

cycling (Commute) 40:00 [2]

Note
rhr:54 slept:8.0 (rest day)

Really really stiff back today! Uncomfortable to be at work - given it a good stretch and loads of fisiocream and Ais has given a top notch massage! So hopefully be right in a few days - but not training today... and maybe taking it a bit easier then planned tomorrow!

Thursday Feb 8, 2018 #

S&C 48:00 [3]
ahr:105 max:146 rhr:54 slept:8.5 shoes: inov8 f-lite 215

I was a bit silly today! Finally decided to dedicate some quality time to some quality strength work and be committed to it... and my eyes were bulging out of my face when I looked at the bar and thought... wouldnt it be a nice start to be deadlifting my bodyweight first session back.
Needless to say it happened... but with terrible technique and my back is very stiff now! Not twinged so hope itll be right in a few days but I know its gonna be stiff a few days!

x trainer 6mins w/u

shoulder mobility
squats/negs
squats: 4 x 10 @ 20kg, 40kg, 40kg, 45kg, 50kg
negs: 4 x 4

Deads/plank lunge w twist/straight leg sit ups
deads: 40kg x 10, 50kg x 10, 60kg x 10, 65kg x 2, 60kg x 2, 50kg x 6
plank: 4 x 10
sit ups: 4 x 15

C • Beast! 4

swim 41:32 [3] 1.5 km (27:41 / km)

Really crap sesh so just mainly used it for recov... legs not moving, back hurting... and... just absolute assholes in the virgin pool as usual - such a rubbish pool for swimming in!

cycling (Commute) 25:00 [2] 5.0 km (5:00 / km)

Wet.

12 PM

running 41:21 [3]
ahr:104 max:146

running 41:32 [3] 1.5 km (27:41 / km)

Wednesday Feb 7, 2018 #

running (Client run) 51:59 [3] 7.96 km (6:32 / km) +84m 6:12 / km
ahr:148 max:161 rhr:57 slept:7.5 shoes: On Cloud X

Took a client for a spin up to eccy woods... tired by the end of Wednesday - always a long day! Legs tired... everything tired - good to get out the gym for an hour though!

5 PM

running 51:59 [3] 7.96 km (6:32 / km) +96m 6:10 / km
ahr:148 max:161

Tuesday Feb 6, 2018 #

10 AM

running (commute) 13:16 [3] 2.41 km (5:30 / km) +19m 5:18 / km
shoes: Nike zoom elite

to virgin

running 13:15 [3] 2.41 km (5:30 / km) +25m 5:13 / km
ahr:147 max:159

12 PM

running 1:08:07 [3] 11.69 km (5:49 / km) +230m 5:18 / km
ahr:171 max:197

1 PM

running intervals (shuoc ints early) 1:08:07 [4] 11.69 km (5:50 / km) +231m 5:18 / km
ahr:171 max:197 rhr:67 slept:9.0 shoes: Inov8 Roclite

Weird day with work again - giving me a lunchtime run again! Did alices shuoc sesh, tough tempos up the hills and legs tired from last night so was just focusing on HR! Felt great coming back down though and got the legs spinning so decided to double the short ints and throw in some strides.

Shins still iffy (esp RHS) but the fact that I could pick up alright speed down the hills and them not really feel worse after 30km in 2 days is not a bad sign and finally started to feel the glutes a bit when dropping down into Porter which is nice because for a while now its just felt like the big muscles are doing nothing!
Virgin Run Group tomorrow then a few days off running before Chars sprint training weekend - hopefully leave the legs feeling fresh for the weekend!

4 x 4mins/1min, 8 x 1min/1min, 4 strides back through Bingham.

Monday Feb 5, 2018 #

running (U&R SRG) 1:22:16 [3] 15.18 km (5:25 / km) +149m 5:10 / km
rhr:47 slept:6.0 weight:64.3kg shoes: On Cloud X

Legs a bit tight... think it’s from all the dancing and walking in heels on sat night... making me nervy about my shins! But got round fine considering a rubbish sleep and busy day at work!

Yoga/Pilates 20:00 [0]

5 PM

running 1:22:26 [3] 15.18 km (5:26 / km) +192m 5:06 / km
ahr:163 max:187

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