Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 7 days ending Jun 3, 2018:

	activity	#	time	miles		km		+m
	running	19	12:31:22	73.91		118.95		1427
	cycling	3	1:55:00
	S&C	1	54:43
	orienteering	1	38:10	3.62	(10:32)	5.83	(6:33)	110
	Climbing	1	32:59
	Drills	1	4:00
	Total	21	16:36:14	77.53		124.78		1537
averages - sleep:7.2 rhr:52

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Sunday Jun 3, 2018 #

running 42:47 [3] 8.03 km (5:20 / km) +73m 5:06 / km
ahr:160 max:176 rhr:44 slept:6.0 shoes: On Cloud X

Chilled one tonight with the boys, just absolutely shattered after working derby half today! Got in and fell straight asleep for 2hrs! Feet were pretty sore while running... not entirely sure if it’s just stiffness or if I have done a little strain to a tendon or something but it’s been giving me bother this week so will just keep an eye

5 PM

running 42:47 [3] 8.03 km (5:20 / km) +78m 5:05 / km
ahr:161 max:176

Saturday Jun 2, 2018 #

7 AM

running 4:14 [3] 0.88 km (4:48 / km) +11m 4:31 / km
ahr:156 max:175

running 22:50 [3] 4.83 km (4:44 / km) +43m 4:32 / km
ahr:182 max:197

running 12:33 [3] 2.21 km (5:41 / km) +30m 5:19 / km
ahr:157 max:188

9 AM

running warm up/down 17:34 [3] 3.21 km (5:28 / km) +37m 5:10 / km
shoes: Brooks Levitate

running race (Parkrun) 22:50 [4] 4.83 km (4:44 / km) +43m 4:32 / km
ahr:182 max:197 rhr:57 slept:7.0 shoes: Brooks Levitate

Been feeling good this week so wanted to see what I could do! Went out for a few drinks last night and wasn’t feeling fresh af though this morn!

Had a stitch for the first km and a half had to slow the pace to get rid of it so just sat back to comfortable at 1km mark, then found a rhythm... then the stitch hit again coming into the last little loop and actually had to stop for this one. Think I still had a parkrun pb even on having a pretty shit run! So muggy and hot, as rach said it was like swimming through air!

Friday Jun 1, 2018 #

5 AM

running 13:23 [3] 2.52 km (5:19 / km) +27m 5:02 / km
ahr:158 max:176

6 AM

running 13:24 [3] 2.52 km (5:19 / km) +26m 5:03 / km
shoes: On Cloud X

Itw

2 PM

running 9:32 [3] 1.85 km (5:09 / km) +41m 4:38 / km
ahr:162 max:180

3 PM

running 9:32 [3] 1.85 km (5:09 / km) +49m 4:33 / km
shoes: On Cloud X

To circuits

running 54:42 [3]
ahr:90 max:137

4 PM

S&C 54:43 [3]
ahr:90 max:137 rhr:54 slept:7.0 shoes: On Cloud X

running 21:43 [3] 4.05 km (5:21 / km) +61m 4:59 / km
ahr:170 max:192

5 PM

running 21:43 [3] 4.05 km (5:22 / km) +56m 5:01 / km
ahr:170 max:192 shoes: On Cloud X

Thursday May 31, 2018 #

running (U&R SRG) 53:37 [3] 10.06 km (5:20 / km) +56m 5:11 / km
ahr:151 max:168 rhr:53 slept:7.5 shoes: On Cloud X

Actually had a decent run tonight with the boys! We set off at an alright pace too but Neill was struggling at 4:40s so kept slowing until towards the end we got continuously slower... nice to feel comfortable on these runs - getting an ok sesh in on thurs now I’m back leading front group!

This was followed by a pretty intense game of ping pong.... can I log that as training?

cycling (Commute) 50:00 [2]

4 PM

running 53:37 [3] 10.06 km (5:20 / km) +53m 5:11 / km
ahr:151 max:168

Wednesday May 30, 2018 #

running 48:32 [2] 7.06 km (6:52 / km) +89m 6:28 / km
ahr:150 max:179 rhr:50 slept:8.0 shoes: On Cloud X

Run group- not slowest but slowish tonight!
Worked up with real stiff achy legs and ankles and have a bit of a twinge in my left arch today that I could feel when running, hopefully nothing

Climbing 32:59 [3]
ahr:83 max:100

Auto belays at work... feeling out of condition on certain moves but also holding my body weight a lot easier atm! Felt like I got a good stretch doing this - was nice

4 PM

running 48:31 [3] 7.06 km (6:52 / km) +107m 6:23 / km
ahr:150 max:178

running 33:05 [3]
ahr:83 max:100

Tuesday May 29, 2018 #

running warm up/down 10:13 [3] 1.94 km (5:16 / km) +28m 4:55 / km
shoes: On Cloud X

redirecting lost lova

Drills 4:00 [2]

running intervals (shuoc ints) 38:48 [4] 7.26 km (5:21 / km) +89m 5:02 / km
ahr:162 max:189 rhr:60 slept:8.0 shoes: On Cloud X

Has been an absolutely manic day in the shop and I was smashed by the time I got home and could feel the rhs shin a little in w/u so wasnt really keen for ints but as Lova hammered the first tempo instead of the nice easy porter we were both keen on, I decided to get on with it! Was happy to almost hold on to ALice and Juliet, definitely fitter and feeling more comfortable in sessions.

10mins tempo/2.5mins off
3 x 2mins/1min
5 x 1min/1min

warm down

cycling (commute) 30:00 [2]

5 PM

running 10:13 [3] 1.94 km (5:17 / km) +32m 4:52 / km
ahr:149 max:166

running 3:43 [3]
ahr:142 max:158

running 38:48 [3] 7.26 km (5:21 / km) +93m 5:01 / km
ahr:162 max:189

Monday May 28, 2018 #

cycling (Commute) 35:00 [2]

7 AM

running 13:23 [3] 2.53 km (5:17 / km) +27m 5:01 / km
ahr:153 max:167

8 AM

running 13:24 [3] 2.53 km (5:18 / km) +22m 5:05 / km
shoes: On Cloud X

running 57:02 [3] 9.11 km (6:16 / km) +190m 5:40 / km
ahr:163 max:191

10 AM

running warm up/down 18:52 [3] 3.27 km (5:46 / km) +65m 5:15 / km
shoes: On Cloud X

11 AM

orienteering 38:10 [3] * 5.83 km (6:33 / km) +110m 5:59 / km
ahr:163 max:191 rhr:45 slept:7.0 shoes: On Cloud X

Been noticing lately that my orienteering is getting sloppy and esp in the control circle so tried to use today to do a bit of map memory but with a focus on having a plan in the circle each leg. Trying to train some good habits again!
Probably didn’t help that I knew the area a bit too well.
Ran the course a bit faster then last year but at a far more comfortable pace, lots of stopping for leg planning and with a few optimal route choices blocked off by construction.

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