Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 7 days ending Dec 30, 2018:

	activity	#	time	miles		km		+m
	running	12	10:34:05	64.31		103.5		1438
	Forest Orienteering	1	1:46:42	10.07	(10:36)	16.2	(6:35)	683
	Sprint Orienteering	1	58:37	7.22	(8:07)	11.62	(5:03)	92
	swim	1	50:00	1.12	(44:42)	1.8	(27:47)
	cycling	1	50:00
	orienteering	2	30:08	3.16	(9:32)	5.09	(5:55)	39
	Total	14	15:29:32	85.88		138.21		2252
averages - sleep:8.8 rhr:61

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Sunday Dec 30, 2018 #

cycling 50:00 [3]
ahr:149 rhr:67 slept:10.0

Shins were feeling a little tetchy the last couple days so decided to cross train today... so boring even with a couple episodes of Norsemen... sorry Nath D:

C • Norsemen 2

swim 50:00 [3] 1.8 km (27:47 / km)

Went over to Prahran to go for a swim with Ais before being cooked a nice ol English roast... V nice!
Did some front crawl pyramids today just to keep the brain a bit occupied... tried to focus on breathing which made a huge difference to my usual front crawl stamina! Ais has also given me some tips to improve my form which is useful!

running 50:03 [3]
ahr:149 max:176

6 AM

running 50:01 [3] 2.05 km (24:24 / km)

Saturday Dec 29, 2018 #

7 AM

running 1:07:23 [3] 12.63 km (5:20 / km) +145m 5:03 / km
ahr:160 max:184

running 25:58 [3] 5.01 km (5:11 / km) +92m 4:45 / km
ahr:164 max:190

6 PM

running 1:07:24 [3] 12.63 km (5:20 / km) +102m 5:08 / km
ahr:160 shoes: On cloudsurfers

Nice trot with Ais from Hawthorn over to Yarra then along Yarra bend to Lentil as anything. Nice evening, alright temp and good as trails! Still feeling a bit flat and unmotivated to begin with but this company makes any run so much more enjoyable!

9 PM

running 25:58 [3] 5.01 km (5:11 / km) +86m 4:46 / km
ahr:165 rhr:58 slept:10.5 shoes: On cloudsurfers

Nice yog back to the Keys from Lentil... absolutely stunning sunset and a nice little dip in the neighbours pool!

Friday Dec 28, 2018 #

running warm up/down 17:25 [3] 3.39 km (5:08 / km) +38m 4:52 / km
ahr:156 rhr:65 slept:7.0 shoes: On cloudsurfers

orienteering 21:35 [3] 3.6 km (6:00 / km) +27m 5:47 / km
ahr:176 shoes: On cloudsurfers

Kew Asylum- better Nav than the other day but a bad sleep yesterday and body is beat so pretty slow! Lost the will on the last loop with shut gates! Kept having to stop on warm up/down for a stitch

running warm up/down 9:54 [3] 1.88 km (5:16 / km) +14m 5:05 / km
ahr:172 shoes: On cloudsurfers

Thursday Dec 27, 2018 #

running long 1:46:42 [3] 16.2 km (6:35 / km) +650m 5:29 / km
ahr:169 max:192 rhr:60 slept:8.0 shoes: On cloudsurfers

Long one showing the Brits and Ais Mt Macedon skyline! Trading Post > Mt Towrong > Sanatorium Lake > Camels Hump > Memorial cross > Trading Post.
Absolutely buggered, so hot, so thirsty... needed a sugar stop at the top... but loved every second of it! So good to be home!!!

10 PM

running 17:24 [3] 3.39 km (5:08 / km) +82m 4:35 / km
ahr:156 max:179

running 21:34 [3] 3.6 km (5:59 / km) +27m 5:46 / km
ahr:176 max:184

running 9:54 [3] 1.88 km (5:15 / km) +13m 5:05 / km
ahr:172 max:183

Wednesday Dec 26, 2018 #

running intervals 49:08 [4] 12.0 km (4:06 / km) +18m 4:04 / km
ahr:157 max:198 shoes: On cloudsurfers

Boxing Day track.. V full Mary
4 x (1000m/off 60s, 400m/off 90s)
3:52, 1:23
4:00, 1:32
4:04, stopped watch
4:04, 1:30
Wam

8 AM

Sprint Orienteering 58:37 [3] 11.62 km (5:03 / km) +92m 4:51 / km
ahr:157 max:197

10 PM

Forest Orienteering 1:46:42 [3] 16.2 km (6:35 / km) +683m 5:26 / km
ahr:169 max:192

Tuesday Dec 25, 2018 #

running 29:37 [3] 6.16 km (4:48 / km) +11m 4:46 / km
ahr:160 max:183 shoes: On cloudsurfers

Late night Chrissy car fetch with a v full Nath

10 AM

running 29:36 [3] 6.16 km (4:48 / km) +23m 4:43 / km
ahr:160 max:182

Monday Dec 24, 2018 #

running warm up/down 16:41 [3] 3.21 km (5:12 / km) +58m 4:46 / km
ahr:155 rhr:54 slept:8.5 shoes: On cloudsurfers

To Kew Asylum - cool little map that Aston has made

orienteering intervals 8:33 [3] 1.49 km (5:44 / km) +12m 5:31 / km
ahr:176 shoes: On cloudsurfers

Bailed half way round on sprinterval training... was proper grumps by the time we actually got out to do it as we faffed a bit so it was pre brek but like 10am... don’t deal well with hunger or tiredness - I’m generally used to getting up at 5/6 and eating before heading into the gym so I already finding pre brek hard let alone so late. HR was so high, stomach and feet both aching, wasn’t getting anything out of it so called it. It’s so close the the Keys and a cool little map so a good one to save for another day! Feeling so out of routine and very unmotivated for road sessions... need to find some rhythm again after christmas

running 15:33 [3] 3.3 km (4:43 / km) +27m 4:32 / km
ahr:157 shoes: On cloudsurfers

Over to check out bean theif for a coffee

running 11:55 [3] 2.5 km (4:46 / km) +19m 4:36 / km
ahr:175 shoes: On cloudsurfers

running 11:55 [3] 2.5 km (4:46 / km) +33m 4:28 / km
ahr:176 max:192

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