Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 7 days ending Feb 3, 2019:

	activity	#	time	miles		km		+m
	running	18	17:37:52	112.99		181.84		3103
	orienteering	3	2:16:33	12.92	(10:34)	20.79	(6:34)	482	30 /	31c	96%
	cycling	3	1:35:00
	S&C	1	42:00
	swim	1	30:07	0.75	(40:23)	1.2	(25:06)
	Drills	1	11:20	0.99	(11:24)	1.6	(7:05)	17
	Total	18	22:52:52	127.65		205.43		3602	30 /	31c	96%
	[1-5]	18	21:17:52
averages - sleep:8.4 rhr:59

5:20

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Sunday Feb 3, 2019 #

running warm up/down 7:54 [3] 1.27 mi (6:13 / mi) +38m 5:41 / mi
ahr:144 rhr:58 slept:9.0 shoes: Inov8 arctictalon 275

orienteering 43:00 [3] 3.5 km (12:17 / km) +150m 10:07 / km
ahr:128 max:156 shoes: Inov8 arctictalon 275

SYO training at Burbage boulders really good fun! But chaotic fitting in my own training as I was coaching the student/young adult group! Managed to get in a line, a loop, shadowing Harry on a loop and the head to head and control collecting with Connor. Really fun in the snow and such a good atmosphere

running long 1:54:38 [3] 20.02 km (5:44 / km) +325m 5:18 / km
ahr:152 max:174 shoes: Inov8 xtalon 212

Long run back to Sheffield with Dan. Burbage rocks > Higger Tor > Stannage Pole > Redmires > Rivelin > Endcliffe > Home
Knees really sore by the end

1 PM

running 7:53 [3] 1.27 km (6:13 / km) +40m 5:22 / km
ahr:145 max:159

running 32:30 [3] 2.93 km (11:05 / km) +118m 9:14 / km
ahr:128 max:156

running 1:54:37 [3] 20.02 km (5:44 / km) +364m 5:15 / km
ahr:152 max:174

Saturday Feb 2, 2019 #

running warm up/down 5:12 [3] 1.1 km (4:44 / km) +10m 4:31 / km
ahr:139 rhr:67 slept:8.0 shoes: On cloudsurfers

orienteering race 33:11 [4] *** 6.29 km (5:17 / km) +131m 4:47 / km
ahr:164 spiked:30/31c shoes: On cloudsurfers

SYO Saturday schools at the Botanical Gardens - hardest course was short blue... really good fun and good setting on this map as there was good traps/route choice on a lot of legs. Bit of tight competition today... I was 5th only 22s behind Harry and Joe who won, Tent then Kim just 7s ahead... And I actually think I might have been up there if I had not have taken so long to pick my map up out the bag (10-15s) and run just past number 2 (~10s) and 19 which I apparently also was ~10-15s slower on. I know this map way to well now, hard to tell if I'm navigating well or just know all the route choices - was the same on wed!

running warm up/down 38:14 [3] 7.17 km (5:20 / km) +116m 4:56 / km
ahr:139 shoes: On cloudsurfers

Cold control collecting... followed by a hunt for rice vinegar and a mosey up through Endcliffe

2 PM

running 5:12 [3] 1.1 km (4:45 / km) +15m 4:26 / km
ahr:139 max:152

running 33:11 [3] 6.29 km (5:17 / km) +145m 4:44 / km
ahr:164 max:188

running 38:14 [3] 7.17 km (5:20 / km) +141m 4:51 / km
ahr:139 max:165

Friday Feb 1, 2019 #

cycling (commute) 25:00 [0]

snowing <3

running 41:23 [3] 8.53 km (4:51 / km) +76m 4:39 / km
ahr:160 max:184 rhr:56 slept:9.0 shoes: On cloudsurfers

Easy forge dam w Tenty w 10 x1min/off 30s surges - icy
Best I've felt running all week.

6 PM

running 41:22 [3] 8.53 km (4:51 / km) +101m 4:35 / km
ahr:160 max:184

Thursday Jan 31, 2019 #

7 AM

running (commute) 13:44 [3] 2.59 km (5:18 / km) +22m 5:05 / km
ahr:146 rhr:58 slept:7.3 shoes: Hoka Clifton 5

derped sleep... woke up feeling bad... missed yoga....missed pb... training a bit messed about today... gonna take it easy

running 13:43 [3] 2.59 km (5:18 / km) +25m 5:03 / km
ahr:147 max:162

10 AM

running 15:44 [3] 2.95 km (5:20 / km) +27m 5:07 / km
ahr:153 max:178

11 AM

running (commute) 15:44 [3] 2.95 km (5:20 / km) +16m 5:12 / km
ahr:152 shoes: Hoka Clifton 5

5 PM

running 1:24:33 [3] 15.37 km (5:30 / km) +344m 4:57 / km
ahr:153 max:177

6 PM

running 1:24:33 [3] 15.37 km (5:30 / km) +462m 4:47 / km
ahr:153 shoes: Inov8 Roclite

V slow icy Porter with Lova after work! What was going to be an easy 45 turned into a Summit hunt for snow.... as per...
Speed wasn't as ridiculously slow as it felt, I was still feeling a bit knackered and flat, got pretty cold (even though I layered) and then a bit dizzy in the last 2km.
Today worked out to be a botch for training... didn't make it into yoga, so then panicked about not training in the morning and ran into work and then just ended up doing to much running... might take a day off running tomorrow to get some sleep and play catch up a bit

Wednesday Jan 30, 2019 #

cycling (commute) 45:00 [0]
rhr:57 slept:8.75

feeling very sleep deprived now... had to push a client back an hour... just could not get myself out of bed at 6

running warm up/down 7:11 [3] 1.43 km (5:01 / km) +15m 4:46 / km
ahr:142 shoes: On cloudsurfers

orienteering 1:00:22 [3] 11.0 km (5:29 / km) +201m 5:02 / km
ahr:162 shoes: On cloudsurfers

Score round SW - Broomhall/Sharrow/Endcliffe/Broomhill, pretty fun, took it easy but legs still turning over alright and only got to a few less controls than the top boys and a 1min time penalty - which is good for me on a score. In fact came 3rd!
Bit of a shock finishing though... Gaynauds heated up way to quick so was in tears with stabbing hand pain... then got another big old dizzy spell while chatting to joe... burger fixed me right up though

running warm up/down 5:48 [3] 1.23 km (4:43 / km) +7m 4:35 / km
ahr:151 shoes: On cloudsurfers

6 PM

running 7:10 [3] 1.43 km (5:00 / km) +17m 4:43 / km
ahr:142 max:157

running 58:37 [3] 10.49 km (5:35 / km) +228m 5:02 / km
ahr:162 max:185

running 5:48 [3] 1.23 km (4:43 / km) +12m 4:31 / km
ahr:151 max:160

Tuesday Jan 29, 2019 #

cycling (commute) 25:00 [0]

Note
slept:8.5

Peroneal still sore and needed sleep so no morning run. Will massage and pray it comes good for track... otherwise I may be residing myself to Endcliffe ints D: D: D:

Drills 11:20 [2] 1.6 km (7:05 / km) +17m 6:44 / km
ahr:135 max:156 rhr:61 shoes: Inov8 xtalon 212

running intervals 1:06:26 [5] 12.86 km (5:10 / km) +67m 5:02 / km
ahr:156 max:179 shoes: Inov8 xtalon 212

Few things stopped me getting to track tonight.... peroneal still sore, no one to run down with through attercliffe D:, got out of work late again so just opted for doing the track sesh round endcliffe... soo muddy and slippy... was a bit of a slog, mentally and physically!

2km tempo 8:48
10 x 400/ off 1min jog
1:32, 1:37, 1:45, 1:40, 1:42, 1:41, 1:36, 1:36, 1:21 (only did 300m whoops), 1:44
Slower times, but it just got churned up and slower and more so on one side of the field so didnt favor the middle and very end of the set

Decent considering conditions... felt pretty flat and unmotivated to be in the cold though.
Had had another dizzy spell during the day and felt absolutely wiped out after... keeping off the double days this week and having alot of rest over the weekend, going to the doc on mon to get chest, iron, b12, calcium etc all checked

running warm up/down 4:43 [3] 0.9 km (5:14 / km) +21m 4:42 / km
ahr:137 shoes: Inov8 xtalon 212

6 PM

running 11:19 [3] 1.6 km (7:04 / km) +18m 6:42 / km
ahr:134 max:154

running 1:06:25 [3] 12.86 km (5:10 / km) +88m 5:00 / km
ahr:156 max:177

running 4:43 [3] 0.9 km (5:13 / km) +90m 3:29 / km
ahr:137 max:146

Monday Jan 28, 2019 #

running 11:52 [3] 2.08 km (5:42 / km) +52m 5:04 / km
ahr:136 rhr:57 slept:8.0 shoes: Nike zoom winflo 5

S&C 42:00 [2]
ahr:120 max:147 shoes: Nike zoom winflo 5

Taking an easy day post racing but also still not feeling right... was pretty lightheaded all night last night and couldn't really shake the dizzy spells... pretty tired and stomach still not the one today... hopefully an easier day and good sleep with help.
Shins have been reet since I last wrote about that... quads and hams were slghtly dommy on sun which I guess is actually a good thing.... but by god my left peroneal has been v sore today so keep and eye on that!

swim 30:07 [3] 1.2 km (25:06 / km)

running 7:56 [3] 1.6 km (4:57 / km) +29m 4:33 / km
ahr:143 shoes: Nike zoom winflo 5

4 PM

running 11:52 [3] 2.08 km (5:42 / km) +59m 5:00 / km
ahr:136 max:158

running 41:39 [3]
ahr:120 max:147

running 30:06 [3] 1.75 km (17:12 / km)

9 PM

running 7:56 [3] 1.4 km (5:40 / km) +16m 5:22 / km
ahr:143 max:153

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