Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 7 days ending Mar 2, 2019:

	activity	#	time	miles		km		+m
	running	14	8:36:45	39.94		64.28		870
	cycling	9	4:51:58	21.61		34.78		59
	orienteering	2	1:57:40	8.44	(13:57)	13.58	(8:40)	252	19 /	24c	79%
	Yoga/Pilates	5	1:23:17
	hike	1	39:11	1.55	(25:13)	2.5	(15:40)	304
	Fell run	1	39:10	1.55	(25:12)	2.5	(15:40)	298
	Drills	1	15:07	1.3	(11:35)	2.1	(7:12)
	Total	24	18:23:08	74.4		119.74		1783	19 /	24c	79%
	[1-5]	20	14:24:49
averages - sleep:8 rhr:57

6:05

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» now

Saturday Mar 2, 2019 #

running warm up/down 9:06 [3] 1.81 km (5:02 / km) +23m 4:44 / km
ahr:169 rhr:58 slept:8.8 (sick) shoes: On Cloud X

running 19:59 [5] 4.97 km (4:01 / km) +50m 3:50 / km
ahr:169 shoes: On Cloud X

Big Endcliffe Parkrun PB (previous 22:45 for this course, 21:06 at Princess Park in jan this year).
Pretty happy with this, it’s notoriously not a PB course (N has been dq’d for toeing the road past the crowds) but one of the closer ones in Sheff - not a flat course with 800+ runners and I am on the back end of a horrid 3 week cold - still snotting everywhere! So this tells me I am capable of bettering this! Can’t fit it in elsewhere on the front of a big 2months of O. So for today I am happy to take this - trainings been a bit inconsistent since getting back from Aus and I needed a win at the moment tbh! Shows what a couple decent track sessions, a good nights sleep, a lot of self belief and to really want it can do!
Comfortable on first lap and not really willing to let it go after a good first two kms... but the nauseous feeling started to set in on the second incline, then I got quite dizzy after the second top turn around... just focussed on trying to get the air in... but a big stitch hit at the bottom loop so I couldn’t really kick it at the end... just doing all I could to stay in it and it hurt! Wish I’d seen the lady who in the middle quite clearly heard me puffing like Billy and gave a good word of encouragement to thank her!
One mini goal ticked off... time to set my sights on 19mins ;)

C • PB 4

running warm up/down 13:57 [3] 2.53 km (5:31 / km) +40m 5:07 / km
ahr:156 shoes: On Cloud X

cycling (Commute) 15:00 [0]

Down to Ldn to have a well earned beer watching the Hammers :D

8 AM

running 9:05 [3] 1.81 km (5:01 / km) +41m 4:30 / km
ahr:169 max:180

9 AM

running 19:59 [3] 4.97 km (4:01 / km) +50m 3:50 / km
ahr:169 max:196

running 13:56 [3] 2.53 km (5:30 / km) +44m 5:04 / km
ahr:156 max:172

Friday Mar 1, 2019 #

cycling (Commute) 40:00 [0]

orienteering 34:58 [3] *** 5.1 km (6:51 / km) +88m 6:19 / km
ahr:151 spiked:19/24c rhr:59 slept:8.0 (sick) shoes: Inov8 xtalon 212

Just an easy jog around Redmires training as I want to give Parkrun a crack tomorrow. Maybe could have cleaned up a few controls - but having flags out probably would have just done that! Generally good flow, no big errors and good compass work in the fog! Much much better than wed and felt good considering I was quite flat about going out in the cold/fog.
Nice to feel comfortable across a small moor that was knackering a year ago!

6 PM

running 34:57 [3] 5.1 km (6:51 / km) +112m 6:10 / km
ahr:152 max:181

Thursday Feb 28, 2019 #

running 38:16 [3] 7.28 km (5:15 / km) +105m 4:54 / km
ahr:149 max:166 rhr:60 slept:8.0 (sick) shoes: On cloudsurfers

PB Porter w Lova... feeling very average this morning, with a big ol headache... I thought I drank plenty yesterday, but Ive just actually clocked how much activity I did and decided maybe not!

cycling (Commute) 30:00 [0]

7 AM

running 38:15 [3] 7.28 km (5:15 / km) +110m 4:53 / km
ahr:149 max:166

Wednesday Feb 27, 2019 #

cycling (commute) 27:00 [0]

6 AM

running 10:19 [3]
ahr:74 max:101

7 AM

Yoga/Pilates 10:19 [0]
ahr:74 rhr:58 slept:7.0 (sick)

9 AM

Yoga/Pilates 13:00 [0]

big ol hip flexor yoga sequence w client

10 AM

cycling intervals 52:00 [4] 28.4 km (1:50 / km)
ahr:156 max:185

Client cancelled, thought about climbing but forgot shoes so found some time to do those spinner ints.... trying to replicate a track sesh from a few weeks ago;
6mins WU
2 x 8mins/off 1min, 2 x 4mins/off 30s, 4 x 2mins/off 30s, 6 x 40s/off 20s
4mins CD then cycled over to the shop as an extended CD.
Felt good... quads were burning, and nose a bit snotty but otherwise good!

running 52:01 [3]
ahr:156 max:185

11 AM

cycling warm up/down (commute) 12:29 [2] 3.19 km (3:55 / km) +18m 3:48 / km
ahr:123

cycling 12:29 [3] 3.19 km (3:55 / km) +41m 3:41 / km
ahr:123 max:143

6 PM

running warm up/down 5:29 [3] 1.08 km (5:05 / km) +15m 4:45 / km
shoes: Inov8 xtalon 212

running 5:29 [3] 1.08 km (5:04 / km) +16m 4:42 / km
ahr:138 max:147

running 1:22:41 [3] 8.48 km (9:45 / km) +161m 8:54 / km
ahr:148 max:176

7 PM

orienteering 1:22:42 [3] 8.48 km (9:45 / km) +164m 8:54 / km
ahr:148 max:176 shoes: Inov8 xtalon 212

Possibly the worst orienteering I have ever done, at least since I was a little kid... had a 24min control! Everyone goes blah blah its Eccy Woods and at night, its hard blah blah, but Ive literally never had such issues with Eccy Woods, night or day, and its definitely because I was not reading features or compass and just running with a very blase subconscious that I would just see the control... which definitely does not happen in Eccy Woods... at night...
Just not the one for me at all tonight.... and probably really a very overcooked day coming back from illness! Will archive that in the never want to think about this again file!

Tuesday Feb 26, 2019 #

cycling (commute) 28:00 [0]

running 15:13 [3] 3.28 km (4:38 / km) +10m 4:34 / km
ahr:153 shoes: saucony freedom iso 2

Had planned to go over gym and do some spinner ints in the warmth... got on the bike after work... peddled 20m, realised the air temp was probably warmer than the gym, and that I wasnt going to be cooped in on such a nice evening, so that was that, I turned back and jogged to track w Rich along the canal

Drills 15:07 [3] 2.1 km (7:12 / km)
ahr:156 shoes: saucony freedom iso 2

Drills and 4 100m strides... just still wasnt feeling quite right and a bit flat when I got on the track so decided to call it quits here and head back to shop... in a good mood because I've finally managed not only a run but a double day, even if it was reasonably light.

running 15:45 [3] 3.35 km (4:42 / km) +32m 4:29 / km
ahr:160 shoes: saucony freedom iso 2

back to shop

7 AM

hike 39:11 [2] 2.5 km (15:40 / km) +304m 9:45 / km
ahr:137 rhr:58 slept:7.25 (sick) shoes: ON cloudventure

Still trying to shake this cold, but couldn't resist an early morning out at Win Hill in this lush weather! Said I was just going to walk it, but tbf I'm not even sure I can straight run up Win Hill and I took a brisk walk up and a jog back down so it wasn't really far off an easy run.... not really sure what to classify it as! Whatever it was... it was a great start to the day after a rubbish few weeks, Peaks put on a real show at sunrise! Feeling a bit more energetic this week!

Fell run 39:10 [3] 2.5 km (15:40 / km) +298m 9:49 / km
ahr:137 max:172

5 PM

running 15:12 [3] 3.28 km (4:38 / km) +14m 4:33 / km
ahr:153 max:177

running 15:07 [3] 2.1 km (7:11 / km)
ahr:156 max:176

running 15:45 [3] 3.35 km (4:42 / km) +47m 4:24 / km
ahr:160 max:170

Monday Feb 25, 2019 #

cycling (commute) 45:00 [0]

7 AM

Yoga/Pilates 10:38 [1]
ahr:78 rhr:53 slept:8.3 (sick)

running 10:38 [3]
ahr:78 max:93

9 AM

Yoga/Pilates 15:00 [1]

yoga and ankles with a client

5 PM

running 41:17 [3]
ahr:102 max:138

Sunday Feb 24, 2019 #

Yoga/Pilates 34:20 [1]
ahr:79 rhr:56 slept:8.5 (sick)

My sinus is so sore that its giving me headache and toothache.... feeling rubbish that I cant enjoy this lush feb weather

cycling (commute) 30:00 [0]

9 AM

running 34:19 [3]
ahr:79 max:125

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