Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 7 days ending Feb 9, 2019:

	activity	#	time	miles		km		+m
	running	18	14:47:05	86.89		139.84		2133
	cycling	5	2:44:00
	Climbing	2	56:26
	S&C	1	52:53
	orienteering	1	43:00	2.17	(19:46)	3.5	(12:17)	150
	swim	1	30:05	0.56	(53:48)	0.9	(33:26)
	Sprint Orienteering	1	28:46	4.05	(7:07)	6.51	(4:25)	8
	Yoga/Pilates	1	11:00
	Drills	1	5:14	0.37	(14:02)	0.6	(8:43)
	Total	22	21:18:29	94.05		151.35		2291
	[1-5]	20	18:29:15
averages - sleep:8.2 rhr:58

5:27

0:00

» now

Saturday Feb 9, 2019 #

Note
rhr:58 slept:9.5 (sick) (rest day)

feelin rough

C • JK 2

Climbing 40:21 [2]
ahr:90 max:118

This was one of those magical breakthrough sessions where nothing’s quite been feeling right for a while, and you’re muddling all routes and then suddenly your head just gets the moves and it’s like you’ve opened a new door and your on the other side...
Had planned to do some yoga while waiting for spa with Harriet but then decided to have a go on the routes, knocked out everything up to a 6 so will start having a crack at some of those maybe :)

7 PM

running 40:21 [3]
ahr:90 max:118

Friday Feb 8, 2019 #

cycling (commute) 45:00 [0]

Climbing 16:05 [2]
ahr:114 (sick) (rest day)

Woke up with a really sore throat and chest, so at least I now have a legit reason for feeling real flat all week... client cancelled, took a bit extra sleep, then this was all I could fit in for a climb... which was ok tbf cos I'm so out of practice this felt like plenty. Had orienteering planned for the weekend - will reassess how throat feels tomorrow

Yoga/Pilates 11:00 [1]

with a client

8 AM

running 16:04 [3]
ahr:114 max:131

Thursday Feb 7, 2019 #

Note
rhr:58 slept:7.15

Feeling rubbish again today after another rubbish sleep so sacked morning run... possibly gonna sack hills to... just see how I feel later on but just feel like I do need a good rest.
Back finally eased off a bit yesterday but then I twinged my neck in the evening and that's also pretty sore today.

Side note... went to the docs on mon... chatted about a few things including the dizziness... shes pretty positive its an ongoing electrolyte imbalance... so gonna start actually trying to deal with this instead of listening to people saying it but only making small changes that aren't really kicking it. Apparently it can also causing fatigue and exacerbating the cold! More sports drink... less coffee....

cycling (commute) 30:00 [0]

running 13:53 [3] 2.79 km (4:59 / km) +31m 4:43 / km
ahr:149 shoes: ON cloudflow

running hills 31:37 [3] 6.32 km (5:00 / km) +213m 4:17 / km
ahr:158 max:178 shoes: ON cloudflow

Whipped out after lunch to check out zest with Pauline for an SYO circuits class and decided to squeeze in a spirals then... took bloody ages to see the place so 30mins was really all I had time for so just put in as many of the spirals as I could fit in that time! Felt ok... not flat flat but not chipper... easier day tomorrow I think then a good weekend of O

2 PM

running 13:53 [3] 2.79 km (4:59 / km) +32m 4:42 / km
ahr:149 max:170

3 PM

running 31:37 [3] 6.32 km (5:00 / km) +229m 4:14 / km
ahr:158 max:178

Wednesday Feb 6, 2019 #

cycling (commute) 45:00 [0]

running (SRG) 52:43 [3] 10.18 km (5:11 / km) +132m 4:52 / km
ahr:148 shoes: On cloudsurfers

Group is getting quicker and they are wanting to go for longer - Wednesday is fast changing from an easy day!

6 PM

running 52:43 [3] 10.18 km (5:11 / km) +156m 4:49 / km
ahr:148 max:170

Tuesday Feb 5, 2019 #

cycling (commute) 14:00 [0]

8 AM

running 15:39 [3] 2.97 km (5:17 / km) +19m 5:07 / km
ahr:155 max:181

9 AM

running (commute) 15:40 [3] 2.97 km (5:16 / km) +20m 5:06 / km
ahr:155 rhr:58 slept:8.15 shoes: Hoka Clifton 5

5 PM

running warm up/down 16:44 [3] 3.51 km (4:46 / km) +17m 4:39 / km
ahr:141 max:155 shoes: On cloudsurfers

to track

running 16:44 [3] 3.51 km (4:46 / km) +23m 4:37 / km
ahr:141 max:155

6 PM

running intervals 23:16 [4] 6.24 km (3:44 / km)
ahr:146 max:162 shoes: On Cloud X

Harriers sesh
5 x 1200/off ~ 80s
4:37, 4:44, 4:38, 4:38, 4:39
Funny session because I felt terrible all day, was on the brink of not going then come round a little and had a little fomo when the boys got to the shop so went and actually lay down faster times then what I've done all off season and it was dead windy on the back straight! But I seemed to be miles behind the girls pack... which then a big chunk of the younger ones doing 1km reps, dropped off in the 3rd and I felt like I kept getting boxed after that. Times pretty consistent and I was really only 100-150m odd behind Ellen so it was actually all perceptual and really a good session from me on a bad day... interested to see what I can do on a good day!
On a side not, my back has been locked up for a few days - not injured but struggling to loosen it out, and I could feel it during the session.

running 24:38 [3] 4.63 km (5:19 / km) +40m 5:06 / km
ahr:150 max:172 shoes: On cloudsurfers

5 100m strides w Mellor then jog back to the shop with max and joe

Drills 5:14 [0] 0.6 km (8:43 / km)
shoes: On Cloud X

running 5:14 [3] 0.6 km (8:48 / km)
ahr:149 max:162

Sprint Orienteering 28:46 [3] 6.51 km (4:25 / km) +8m 4:23 / km
ahr:146 max:161

running 24:37 [3] 4.63 km (5:19 / km) +47m 5:03 / km
ahr:150 max:172

Monday Feb 4, 2019 #

cycling (commute) 30:00 [0]

9 AM

running 44:14 [3] 8.4 km (5:16 / km) +36m 5:09 / km
ahr:152 rhr:57 slept:7.25 shoes: On cloudsurfers

Pacing a client round two sets of bonderenko at an easier pace then mine

running 44:14 [3] 8.4 km (5:16 / km) +72m 5:03 / km
ahr:152 max:188

4 PM

running 10:58 [3] 2.05 km (5:21 / km) +56m 4:42 / km
ahr:147 max:160

5 PM

running 10:59 [3] 2.05 km (5:21 / km) +57m 4:42 / km
ahr:157 shoes: ON cloudflow

S&C 52:53 [2]
ahr:98 shoes: ON cloudflow

ShUOC circuits and yoga at the end

running 52:52 [3]
ahr:98 max:141

6 PM

running 10:25 [3] 2.06 km (5:03 / km) +34m 4:40 / km
ahr:146 shoes: ON cloudflow

running 10:24 [3] 2.06 km (5:03 / km) +32m 4:41 / km
ahr:146 max:161

8 PM

swim 30:05 [1] 0.9 km (33:26 / km)

running 30:04 [3] 0.9 km (33:24 / km)

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

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