Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 7 days ending Sep 30, 2018:

	activity	#	time	miles		km		+m
	running	16	11:48:21	70.21		113.0		1894
	orienteering	2	1:43:16	7.57	(13:39)	12.18	(8:29)	219
	cycling	2	1:20:00
	S&C	1	1:03:05
	Fell run	1	57:35	5.31	(10:50)	8.55	(6:44)	173
	Climbing	1	28:12
	Forest Orienteering	1	21:24	1.41	(15:08)	2.28	(9:24)	15
	Drills	1	10:00
	Total	19	17:51:53	84.51		136.0		2301
	[1-5]	19	17:11:53
averages - sleep:7.6

4:01

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» now

Sunday Sep 30, 2018 #

Note
slept:10.0 (sick) (rest day)

feeling a bit better after some good sleep and lots of good food!

Saturday Sep 29, 2018 #

orienteering 16:51 [3] *** 2.4 km (7:01 / km) +31m 6:36 / km
ahr:158 max:179 slept:8.0 (injured) (sick) shoes: Ice bug zeal

Easy round Burbage mines map on the way out to ShUOC GIAG Burbage fell run

running 29:45 [3] 5.21 km (5:43 / km) +115m 5:09 / km
ahr:154 max:171 (injured) (sick) shoes: ON cloudventure

ShUOC weren't able to get out to Burbage as all the buses were full... peaks were rammed with groups doing GIAG's so Brodes and I decided to jog back over from the Fox house to Burbage mines and swap the maps

orienteering 21:25 [3] *** 2.28 km (9:24 / km) +26m 8:53 / km
ahr:151 max:166 (injured) (sick) shoes: ON cloudventure

Burbage mines 2nd map.... feeling done by this point.

running 38:28 [3] 6.34 km (6:04 / km) +85m 5:41 / km
ahr:156 max:174 (injured) (sick) shoes: ON cloudventure

Back to fox house over Oxstones, Burbage Bridge and Higger Tor.
This girl has definitely been cooking on three burners today. I have not felt right/100% for almost 2 weeks now, and this week has been busy and tiring and Ive not slept enough. I woke up today feeling, dizzy, exhausted and even a bit forgetful... I knew I shouldnt push it running and went out and did 1:45hr anyway and felt terrible for it after and slept all afternoon! It was a bad decision... but a lovely day and I just wanted to be out orienteering. Im hoping this arvos rest and a big rest/eating day tomorrow will help me kick it before world cup... then I am looking forward to some quieter weeks.

10 AM

running 16:50 [3] 2.4 km (7:01 / km) +41m 6:28 / km
ahr:158 max:179

running 29:45 [3] 5.21 km (5:43 / km) +137m 5:03 / km
ahr:154 max:171

Forest Orienteering 21:24 [3] 2.28 km (9:24 / km) +15m 9:06 / km
ahr:151 max:166

running 38:28 [3] 6.34 km (6:04 / km) +90m 5:40 / km
ahr:156 max:174

Friday Sep 28, 2018 #

orienteering 1:05:00 [3] 7.5 km (8:40 / km) +162m 7:49 / km
slept:6.0 (injured) shoes: Ice bug zeal

Control hanging for Shuoc training at Tankersly... pretty chilled
Managed to discard my session again D:

Note

Had wanted to do sprintervals this morning and middle O this afternoon... but it didn’t work out that way with all the people visiting! By the time we got home in the afternoon I was feeling so tired and grumpy and sick so opted for a nap and a good feed while Brodie went out and did my knockout simulation suggestion!
Have been exhausted, under slept and had a sore throat today so an hr chill was good and hopefully I can kick it all with a good nights sleep! Will try hit the sprintervals sun! I’ve loved this summer, catching up with so many friends and getting back into some racing... but after Prague I’m looking forward to a bit of downtime and settling back into training routine!

Thursday Sep 27, 2018 #

S&C 1:03:05 [3]
ahr:99 max:134 slept:8.0 (injured)

mobility stretches
3 x bosu ankle work (5 points, 5 circles es, 5 SL squats es)
3 x 10 x 40kg squat/10 x 5s bottoms up press/10 x 10kg glute bridge
3 x 8es x 20kg SL RDLs/shoulder mobility/4/5/6 x pull ups (close & underhand grip)
3 x 10 x 40kg deads/20 x sit up twists/ 15 x leg raises
Yoga stretches

Ankle and back both a bit stiff today - both needed a good crack.... managed to really loosen the ankle with the mobility work but back still a bit tight even after stretching! Good sesh... client cancelled so I had time and I havnt had one this good in the gym in a while and really enjoyed it!

Fell run 57:35 [3] 8.55 km (6:44 / km) +173m 6:07 / km
ahr:157 max:181 shoes: ON cloudventure

Planned to do a burbage easy path loop from surprise view with lova, grace and Brodes, and Wati but we got out a bit late... it got a bit dark, Wati spooked when he couldn’t see us and bolted so lova and I had a good 10min peg it to catch him and then we decided just to cut it a bit shorter than going all the way back out to higger tor again! Was good fun (bar the dog stress) but definitely that run of the start of the season where you’re like shit it’s headtorch season officially!

9 AM

running 1:03:04 [3]
ahr:99 max:134

5 PM

running 57:35 [3] 8.55 km (6:44 / km) +198m 6:02 / km
ahr:157 max:181

Wednesday Sep 26, 2018 #

cycling (commute) 40:00 [0]

Drills 10:00 [1]

2 PM

running 35:06 [3] 7.18 km (4:53 / km) +114m 4:32 / km
ahr:157 max:172

3 PM

running 35:06 [3] * 7.18 km (4:53 / km) +72m 4:39 / km
ahr:157 max:172 slept:7.0 shoes: ON cloudflow

Quiet arvo in the shop so took a little mosey up to the Botanical Gardens to see how GIAG was going and have a little jog round - some of the committee has done an amazing job this year with getting people involved - great turn outs to these GIAG's

running 45:07 [3] 8.06 km (5:36 / km) +98m 5:17 / km
ahr:149 max:176

6 PM

running (U&R SRG) 45:07 [3] 8.06 km (5:36 / km) +80m 5:20 / km
ahr:149 max:176 (injured) shoes: ON cloudflow

Accidentally ended up on faster group because Rich got lost, fine though because their pace is relatively chilled for me now!
Definitely spoke to soon about ankle - it’s been very stiff and achy yesterday and today... just feels like it needs a good crack! Back on the ice tonight I guess.

Tuesday Sep 25, 2018 #

running 58:01 [3] 11.12 km (5:13 / km) +203m 4:47 / km
ahr:157 max:181 slept:7.5 shoes: ON cloudventure

60m PB, with a little crossover with Max and Joe in the middle. Got a client tonight so wont be able to do Ints today, so wanted a longer one this morning. Thought about and tried to keep it progression but died a bit coming back up Ponderosa... hard to do impromptu progression in Sheffield with all the hills and all... Still feeling a bit sluggish post weekend/cold so probs not a bad thing I cant interval tonight! It getting so cold now D:
Post run scramble and beans.... made me late... again

Climbing 28:12 [4]
ahr:97 max:120

Actually felt quite hard as I was cramming it in I didnt really take breaks and the arms were shaking and struggling to grip by the end... I was missing holds on easy routes... dead bored of VA now... so will have to try get back down to the works!

cycling (commute) 40:00 [3]

6 AM

running 58:00 [3] 11.12 km (5:13 / km) +233m 4:43 / km
ahr:157 max:180

4 PM

running 28:12 [3]
ahr:97 max:120

Monday Sep 24, 2018 #

9 AM

running 18:03 [3] 3.37 km (5:21 / km) +58m 4:56 / km
ahr:150 max:164

10 AM

running 18:04 [3] 3.37 mi (5:22 / mi) +12m 5:18 / mi
ahr:150 max:164 slept:7.0 shoes: Hoka Clifton 5

ITW... running late as per

3 PM

running 15:02 [3] 3.01 km (5:00 / km) +48m 4:38 / km
ahr:144 max:164

4 PM

running 15:02 [3] 3.01 km (5:00 / km) +38m 4:42 / km
ahr:144 max:164 shoes: ON cloudventure

U&R > VA feeling a little more human

running 23:06 [3] 4.1 km (5:38 / km) +132m 4:51 / km
ahr:148 max:168

6 PM

running 23:07 [3] 4.1 km (5:38 / km) +139m 4:49 / km
ahr:148 max:168 shoes: ON cloudventure

VA > Pub... feeling like had work... wasnt gonna go but thought I would just squeeze one in to meet some freshers.... there was one fresher.... nice to have an hour with my faves though <3

running 8:41 [3] 1.61 km (5:24 / km)
ahr:140 max:152

8 PM

running 8:42 [3] 1.61 km (5:24 / km) +2m 5:22 / km
shoes: ON cloudventure

pub down to tesco...
I can pretty much move my ankle in all directions now... its still stiffer and less mobile then the other but I think we can call it injury quits not.... hope Im not speaking too soon!!

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