Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 7 days ending Aug 22, 2018:

	activity	#	time	miles		km		+m
	orienteering	6	9:35:41	34.1	(16:53)	54.88	(10:29)	836	33 /	45c	73%
	Forest Orienteering	9	9:05:32	30.89	(17:40)	49.71	(10:59)	940
	running	7	1:49:52	11.4	(9:38)	18.35	(5:59)	317
	Yoga/Pilates	1	30:00
	Total	16	21:01:05	76.39		122.94		2093	33 /	45c	73%
averages - sleep:6.9 rhr:59

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Wednesday Aug 22, 2018 #

orienteering 1:04:33 [2] 4.56 km (14:09 / km) +51m 13:24 / km
ahr:124 max:162 slept:7.5 (injured) shoes: Inov8 arctictalon 275

Nice chilled one for me shadowing Mairi around Luffarligen. Tried to give all the girls a little more technical goals/techniques to work on today, and it was interesting to see how Mairi was approaching the terrain and how the juniors deal with adaptation. Think it’s also been a helping hand for me to sharpen my concentration focussing on the map, picking up cues before the girls, thinking ahead and how I want them to respond to what they’re seeing!

orienteering 31:19 [3] 3.36 km (9:19 / km) +51m 8:40 / km
ahr:151 max:183 rhr:55 (injured) shoes: Inov8 arctictalon 275

Really fun little mind state training that Jon and I decided to do to get the juniors thinking about distractions, controlling concentration, routine and how they can get in the zone. After a little analysis and discussion of their distractions from yesterday and how to control them in a positive and negative manner, we took them out with some hypey trance warm up and then did a forest loop, followed by a real chilled out warm up with a focus on breathing and a forest loop... dno what the kids learnt but apparently I orienteer far better after listening to shite music and yelling at a bunch of 16yos :|

orienteering 35:05 [3] 3.22 km (10:54 / km) +51m 10:06 / km
ahr:151 max:173 (injured) shoes: Inov8 arctictalon 275

Fun little night O around Nacka... needed mood booster after an infuriating watermelon saga

C • Watermelon? 2

8 AM

Forest Orienteering 1:04:32 [3] 4.56 km (14:09 / km) +85m 12:57 / km
ahr:124 max:160

3 PM

Forest Orienteering 36:24 [3] 3.36 km (10:50 / km) +64m 9:53 / km
ahr:151 max:182

7 PM

Forest Orienteering 35:04 [3] 3.22 km (10:53 / km) +45m 10:10 / km
ahr:151 max:172

Tuesday Aug 21, 2018 #

orienteering 40:44 [2] 2.87 km (14:12 / km) +77m 12:31 / km
ahr:132 max:158 slept:7.75 (injured) shoes: Inov8 arctictalon 275

Control hanging on Ågesta for the juniors... feeling loads better today (could do with more sleep though) and just took it very easy and checked a lot to make sure I didn’t cock it up for them but it was fine.
Both ankles quite tired today.

orienteering 40:56 [3] 4.0 km (10:14 / km) +59m 9:32 / km
ahr:147 max:186 (injured) shoes: Inov8 arctictalon 275

Collecting in some controls on the really nice part of the map! Orienteering a lot better today, although going a lot slower and just taking it easy! Spent a while wondering why my compass was doing 360s only to get back and have Rhys muppet me for holding the flags in the same hand

orienteering 1:04:25 [3] 6.11 km (10:33 / km) +100m 9:45 / km
ahr:147 max:188 rhr:66 (injured) shoes: Inov8 arctictalon 275

Ravinen training - long legs on 1:10000 with a control pick around each long control on 1:4000 - pretty fun - just shadowed the jros girls!
I am foooooooooked

8 AM

Forest Orienteering 40:43 [3] 2.87 km (14:10 / km) +112m 11:51 / km
ahr:131 max:158

Forest Orienteering 40:55 [3] 4.0 km (10:13 / km) +62m 9:29 / km
ahr:147 max:185

3 PM

Forest Orienteering 1:04:24 [3] 6.11 km (10:32 / km) +115m 9:38 / km
ahr:144 max:187

Monday Aug 20, 2018 #

running warm up/down 20:14 [3] 3.53 km (5:44 / km) +54m 5:19 / km
(injured) shoes: On Cloud X

orienteering race (Jarfalla club champs) 47:32 [3] **** 5.31 km (8:57 / km) +61m 8:28 / km
ahr:165 max:190 spiked:8/13c rhr:58 slept:7.0 (injured) shoes: Inov8 arctictalon 275

Really really tired today, took a break from the kids training in the morning to try and recouperate a bit! Planned to slow down and work on planning into today’s which mostly went well, but did have a few sloppy ones and one baaaaad control! Feel like I’m 14 again... keep making 5+ min mistakes this week which I havnt done in years... it’s not fun

2 PM

running 9:55 [3] 1.73 km (5:43 / km) +42m 5:06 / km
ahr:141 max:156

Forest Orienteering 47:32 [3] 5.31 km (8:57 / km) +83m 8:18 / km
ahr:165 max:190

running 10:17 [3] 1.8 km (5:42 / km) +23m 5:21 / km
ahr:169 max:185

Sunday Aug 19, 2018 #

orienteering warm up/down 21:16 [3] 3.45 km (6:10 / km) +49m 5:45 / km
shoes: Inov8 arctictalon 275

To start + model map with Phil - felt good and was ready for a good race... but alas

orienteering race (Svartviksmedeln) 55:37 [3] *** 5.1 km (10:54 / km) +38m 10:31 / km
ahr:169 max:195 spiked:18/21c rhr:59 slept:7.0 (injured) shoes: Inov8 arctictalon 275

Ahh funny one today... but safe to say that I am exhausted and feel like I want a day off from terrain to reset and stop doing shit nav! And some sleep... havnt had 8hrs any one night in over a week now!
It was either spike them like a star at a good pace... or majorly cock up today! Didn’t slow down enough to nav and also didn’t settle at all! Livelox should be funny
Map was sweeeeeet though

running 11:20 [3] 1.98 km (5:43 / km) +14m 5:32 / km
shoes: Inov8 arctictalon 275

Cool down, felt so hungry then got a stitch

7 AM

running 21:16 [3] 3.45 km (6:10 / km) +81m 5:31 / km
ahr:157 max:185

Forest Orienteering 53:57 [3] 5.1 km (10:34 / km) +25m 10:19 / km
ahr:168 max:195

running 11:19 [3] 1.99 km (5:42 / km) +6m 5:37 / km
ahr:162 max:172

Saturday Aug 18, 2018 #

running 6:40 [3] 1.06 km (6:17 / km) +45m 5:11 / km
shoes: Inov8 arctictalon 275

Warm up

orienteering race (Tullinge club champs) 1:14:53 [3] *** 8.06 km (9:17 / km) +102m 8:44 / km
ahr:163 max:187 spiked:7/11c rhr:54 slept:7.0 (injured) shoes: Inov8 arctictalon 275

Tullinge club champs classic race - not a race that really mattered for anything but really was a dismal race! I was tired, legs were sore, ankle felt very tetchy and I think the last week is just catching up a little. I should have been well under an hour but faffed about making two big mistakes, strava says at least 10mins non moving! Still really enjoyed it, scandi skog so lush! But probably need to take an easier day in the next couple days

Yoga/Pilates 30:00 [1]

Teaching the JROS kids some yoga

8 AM

running 6:40 [3] 1.06 km (6:18 / km) +39m 5:19 / km
ahr:159 max:172

Forest Orienteering 1:14:53 [3] 8.06 km (9:17 / km) +128m 8:37 / km
ahr:162 max:187

Friday Aug 17, 2018 #

orienteering 51:19 [3] 3.71 km (13:50 / km) +98m 12:13 / km
ahr:147 max:178 rhr:56 slept:8.0 (injured) shoes: Inov8 arctictalon 275

Control hanging and shadowing for JROS Stockholm tour. Totally minced it and sent all the kids to the wrong area for the start in a panicked rush! Was fine once screwing my head back on though! Bit of a sloggy forest for Stockholm but still scandi so beaut!

orienteering 35:50 [3] 3.38 km (10:36 / km) +74m 9:33 / km
ahr:155 max:183 (injured) shoes: Inov8 arctictalon 275

Control hanging with Phil followed by a nice lake swim after

orienteering 12:12 [3] 1.75 km (6:58 / km) +25m 6:30 / km
ahr:172 max:189 shoes: On Cloud X

Hellasgärden micro sprint quali and final... tired and atrocious orienteering but a bit of fun for the kids

8 AM

Forest Orienteering 51:18 [3] 3.71 km (13:49 / km) +139m 11:38 / km
ahr:147 max:177

Forest Orienteering 35:50 [3] 3.38 km (10:35 / km) +81m 9:28 / km
ahr:155 max:183

2 PM

running 6:17 [3] 0.84 km (7:31 / km) +6m 7:16 / km
ahr:167 max:184

running 5:54 [3] 0.91 km (6:28 / km) +6m 6:15 / km
ahr:177 max:191

Thursday Aug 16, 2018 #

Note
rhr:63 slept:4.0 (injured) (rest day)

Travel day... shit day

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