Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 7 days ending Apr 22, 2018:

	activity	#	time	miles		km		+m
	running	14	8:02:36	42.5		68.39		722
	orienteering	5	4:32:40	20.58	(13:15)	33.11	(8:14)	782
	Forest Orienteering	2	2:40:49	8.37	(19:13)	13.47	(11:56)	500
	cycling	3	1:25:00
	S&C	1	40:07
	Total	15	17:21:12	71.45		114.98		2003
averages - sleep:7.9 rhr:55

4:02

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Sunday Apr 22, 2018 #

running 13:08 [3] 2.07 km (6:21 / km) +22m 6:01 / km
ahr:149 shoes: Icebug spirit6

orienteering race (Northern Champs) 1:47:58 [3] *** 9.25 km (11:40 / km) +335m 9:53 / km
ahr:171 max:189 rhr:65 slept:9.5 (sick) shoes: Icebug spirit6

Snot great... snot everywhere

Sensible Mary would have pulled out after a halfa... smart Mary would not have run in the first place... an absolute dire pace, was walking down the hills by the end... felt so sick and crappy!!
Watch says I spend 20mins not moving, and brain game was about on the same level with some real stupid mistakes and scrappy ness being lazy reading contours...
None the less it’s been a lovely weekend in the sun out camping so of course I wanted to run! I really really need to work on/curb my habit of constantly over doing it!
I also felt really pissed off with my job at the end... as Ais even mentioned this morning, I leave myself so susceptible to illness and I literally get a cold at the end of every month when the work load ramps up a bit... had enough... gonna be more proactive looking for something else!

9 AM

running 13:07 [3] 2.08 km (6:19 / km) +22m 6:01 / km
ahr:149 max:175

Forest Orienteering 1:47:57 [3] 9.25 km (11:40 / km) +331m 9:54 / km
ahr:171 max:189

Saturday Apr 21, 2018 #

running warm up/down 11:21 [3] 2.02 km (5:37 / km) +4m 5:34 / km
ahr:149 shoes: On Cloud X

orienteering race (Thirsk urban) 52:38 [5] ** 9.99 km (5:16 / km) +24m 5:12 / km
ahr:183 max:197 rhr:61 slept:9.75 (sick) shoes: On Cloud X

Slept a lot better and a bit of catch up last night but still sore throat and congested today!
Felt able to run but did find it hard work and a bit hard to breath!
Weather was beautiful and urban course a bit of fun so would have really enjoyed it if I wasn’t suffering so hard trying to run at any pace! Found it really difficult after about 5km to keep pushing a race pace today and slowed!
Only made one really error which was just terrible exit direction followed by confusion after not slowing to correct out of 13 - otherwise Ais and I have discussed all the choices and I’m pretty happy with mine

running warm up/down 14:22 [3] 2.22 km (6:28 / km) +4m 6:25 / km
ahr:162 shoes: On Cloud X

CD along there river and back to re run 13 - 14

1 PM

running 11:20 [3] 2.02 km (5:37 / km)
ahr:149 max:168

running 52:38 [3] 9.99 km (5:16 / km) +11m 5:14 / km
ahr:183 max:197

running 14:21 [3] 2.22 km (6:28 / km)
ahr:162 max:173

Friday Apr 20, 2018 #

2 PM

running 11:22 [3] 2.02 km (5:38 / km) +49m 5:01 / km
ahr:159 max:183

running 40:07 [3]
ahr:117 max:166

4 PM

running 11:23 [3] 2.02 km (5:38 / km) +43m 5:06 / km
ahr:159 shoes: On Cloud X

to circuits

S&C (shuoc circuits) 40:07 [3]
ahr:118 rhr:58 slept:6.5 (sick) shoes: On Cloud X

Have been feeling really crap today - dont know whats caused it (one of the following; housemate is sick, lack of sleep this week, or sitting in the cold for an hour last night) but I had a bunged up nose and slept really badly last night, and sore throat and congested head today! Hoping a good nights sleep tonight will kick it before it starts - but yea not feeling great!

Managed circuits ok though and feeling a bit stronger on most things. so decided to give sprintervals a crack too!

orienteering 29:58 [3] 4.82 km (6:13 / km) +135m 5:27 / km
ahr:157 max:197

5 PM

orienteering intervals 27:43 [4] ** 4.83 km (5:44 / km) +129m 5:04 / km
ahr:157 max:197 shoes: On Cloud X

Walkley/Poderosa sprintervals with Tenty, Sam and Ais - Ais was taking it easy and I asked her to shadow me but it was really complex enough to bother and I also tried to give it a bit of speed so was just happy to try hold the boys off. Seemed to be smooth and make some good decisions compared to the boys! tried to get the pace up but was pretty knackered by this point

running 21:06 [3] 3.53 km (5:59 / km) +49m 5:36 / km
ahr:166 max:181

6 PM

running 21:06 [3] 3.53 km (5:59 / km) +45m 5:37 / km
ahr:166 max:181 shoes: On Cloud X

jog home with Sam.... well down to the chippy... then home

Thursday Apr 19, 2018 #

running (U&R SRG) 46:37 [2] 6.13 km (7:36 / km) +110m 6:59 / km
ahr:158 max:177 rhr:46 slept:7.0 shoes: On Cloud X

tired today... and another mind numbingly slow run.... couple of our usuals struggling in the heat (25degrees)

cycling (commute) 35:00 [2]

4 PM

running 46:37 [3] 6.13 km (7:37 / km) +120m 6:56 / km
ahr:158 max:176

Wednesday Apr 18, 2018 #

running (VA Run Group) 45:33 [2] 6.16 km (7:24 / km) +103m 6:49 / km
ahr:158 max:180 rhr:54 slept:8.5 shoes: On Cloud X

Super slow one tonight but I was just happy to get out the gym and be in the sunshine for an hour!!

orienteering 54:23 [3] ** 4.22 km (12:53 / km) +159m 10:51 / km
ahr:132 max:163 shoes: Inov8 Roclite

Was pretty pissed at a client who just messed me around today and didn’t show so managed to make the orienteering (but could have made it on time), but make it in a bad frame of mind!
Kim kindly gave me her map and I milled about the course but just really wasn’t feeling the energy by this point and was scrappy into controls.
Nice to be out sweating on a beautiful warm sheffield evening :)

4 PM

running 45:32 [3] 6.16 km (7:24 / km) +101m 6:50 / km
ahr:157 max:180

Forest Orienteering 52:52 [3] 4.22 km (12:32 / km) +169m 10:27 / km
ahr:132 max:163

Tuesday Apr 17, 2018 #

cycling (commute) 35:00 [2]
rhr:56 slept:5.75 (rest day)

Monday Apr 16, 2018 #

running 31:28 [2] 5.06 km (6:13 / km) +12m 6:09 / km
ahr:149 max:168 rhr:46 slept:8.5 shoes: On Cloud X

Easy mosey around some Dublin sights while I was waiting for parentals to wake up! Left calf still really tight and actually giving me a lot of referred pain down into my foot so will probably take this week real easy and just do my work runs before northerns on the weekend!
22km walking around Dublin today

cycling (Commute) 15:00 [2]

7 AM

running 31:28 [3] 5.06 km (6:13 / km) +27m 6:04 / km
ahr:149 max:165

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