Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 7 days ending Mar 10, 2019:

	activity	#	time	miles		km		+m
	running	14	12:32:51	65.8		105.9		2031
	cycling	5	3:35:00
	orienteering	3	1:59:29	10.25	(11:39)	16.5	(7:14)	390
	Climbing	1	1:11:10
	Sprint Orienteering	3	1:03:17	7.28	(8:42)	11.71	(5:24)	175
	Fell run	1	55:43	3.91	(14:15)	6.29	(8:51)	499
	Yoga/Pilates	3	45:40
	S&C	1	42:00
	Drills	1	10:00
	Total	18	22:55:10	87.24		140.4		3095
	[1-5]	17	19:20:10
averages - sleep:7.8 rhr:61

6:26

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Sunday Mar 10, 2019 #

running warm up/down 13:05 [3] 2.24 km (5:50 / km) +30m 5:28 / km
ahr:147 slept:7.5 shoes: Icebug spirit6

running warm up/down 11:00 [3] 2.0 km (5:30 / km)
shoes: Icebug spirit6

orienteering race (Northern Champs) 1:13:57 [5] 8.1 km (9:08 / km) +235m 7:58 / km
ahr:146 shoes: Icebug spirit6

Northern Champs - Wharncliffe - 5th - really tough course and conditions for early starts - easy to sit back and say I could have done better but everyones commented on how disadvantaged you were to be starting out early and I think that was reflected in the results gap - definitely wouldnt have been up with Meg but probably would have been in the 60s without the mid course blizzard that later starts didnt experience. Apart from that, was a little faffy here and there, with my cag esp, a few small mistakes but nothing major and really pushed hard through tough terrain and really tough conditions so was pretty happy with myself. Feels good to be starting to more consistantly run up in the pack of team GB girls, and still feel like there is room for improvement in a classic.

10 AM

running 1:27:40 [3] 4.3 km (20:23 / km) +141m 17:30 / km
ahr:142 max:170

Saturday Mar 9, 2019 #

running warm up/down 18:41 [3] 3.68 km (5:05 / km) +42m 4:48 / km
ahr:147 rhr:61 slept:8.0 shoes: On cloudsurfers

orienteering race 20:57 [5] 4.11 km (5:06 / km) +109m 4:30 / km
ahr:165 shoes: Ice bug zeal

Northern champs weekend Sprint - 4th, pretty happy felt like it was a good race - havnt looked over map yet but probably could have saved 30-45secs taking out one little exiting blip and not walking up a part of sheffields steepest hill but otherwise felt good... need to work on finding some 2.5mins to get to Megan though although I see shes on bloody good shape atm!

running warm up/down 12:18 [3] 2.19 km (5:37 / km) +41m 5:08 / km
ahr:145 shoes: Ice bug zeal

soggy WD round Ponderosa with chloe

12 PM

Sprint Orienteering 20:57 [3] 4.11 km (5:06 / km) +115m 4:28 / km
ahr:165 max:196

running 12:17 [3] 2.19 km (5:37 / km) +37m 5:10 / km
ahr:145 max:162

running 18:41 [3] 3.68 km (5:04 / km) +49m 4:45 / km
ahr:147 max:169

Friday Mar 8, 2019 #

running 20:02 [3] 4.13 km (4:51 / km)
ahr:157 rhr:67 slept:7.85 shoes: saucony freedom iso 2

easy shake on the dreadmill as 7 and 8am clients didnt show so had some time to kill....

cycling (commute) 40:00 [0]
(rest day)

7 AM

running 20:02 [3] 4.13 km (4:51 / km)
ahr:157 max:168

Thursday Mar 7, 2019 #

cycling (commute) 30:00 [0]

Yoga/Pilates 15:00 [1]
rhr:56 slept:8.0

3 PM

orienteering 24:35 [3] 4.29 km (5:44 / km) +46m 5:26 / km
ahr:151 shoes: On cloudsurfers

Easy round town just to get the head on a map... v wet and slippy... waited as late as i possibly could... body still tired from work run last night

Sprint Orienteering 24:34 [3] 4.29 km (5:44 / km) +57m 5:22 / km
ahr:151 max:168

6 PM

running 59:38 [3] 10.78 km (5:32 / km) +264m 4:56 / km
ahr:156 shoes: Inov8 xtalon 212

Standard Riv w SYO group, feeling tired in dem legs...

running 59:37 [3] 10.78 km (5:32 / km) +288m 4:53 / km
ahr:156 max:184

Wednesday Mar 6, 2019 #

cycling (commute) 35:00 [0]

Yoga/Pilates 20:00 [1]

wake up yoga and with a client

Drills 10:00 [1]

with a client - made sure to get a few in after missing them at track

Climbing 1:11:10 [2]
ahr:91 max:161 rhr:60 slept:8.0

In a ploy to make life more manageable I'm trying to get wednesday afternoons off of work! Today was the first of few to come over the next few months... it was great to have some time to go to the works. I was climbing ok but fatigued pretty quickly... most pinkles are very manageable for me now! Which was very confusing because I couldnt work out why I could do them and not the blues until Rhona pointed out that they are sets up for last weekends comp hahaha... derp. But relieving.... managed 2 yellows as well!

running 14:20 [3] 3.0 km (4:47 / km) +23m 4:36 / km
ahr:141 shoes: Hoka Clifton 5

itw

running hills 58:49 [3] 10.81 km (5:26 / km) +249m 4:53 / km
ahr:143 shoes: Hoka Clifton 5

My ploy to make wednesdays easier has been completely shattered by Matt the Hoka rep tonight, who got lost in the park and extended the hill loop to a 4th go... which was just a stretch too far - very bodily tired by the end and still had to run home! Good sleep tonight and will probably just opt for some map geeking in the morning as apposed to O to give the legs a bit more rest post today/pre northerns.

running 16:27 [3] 3.09 km (5:19 / km) +46m 4:57 / km
ahr:145 shoes: Hoka Clifton 5

hfw w Dan

1 PM

running 1:11:09 [3] +6m
ahr:91 max:161

5 PM

running 14:20 [3] 3.01 km (4:46 / km) +25m 4:35 / km
ahr:141 max:163

running 58:48 [3] 10.81 km (5:26 / km) +265m 4:51 / km
ahr:143 max:162

running 16:27 [3] 3.09 km (5:20 / km) +50m 4:56 / km
ahr:145 max:158

Tuesday Mar 5, 2019 #

cycling (commute) 55:00 [0]

running warm up/down 6:16 [3] 1.07 km (5:51 / km)
ahr:131 rhr:60 slept:7.8 shoes: On Cloud X

cycled to track a got there a bit late so only had time for this for warm up and barely any drills

running intervals 21:38 [5] 6.2 km (3:29 / km)
ahr:145 max:174 shoes: On Cloud X

Harriers sesh - 3 x ( 5 x 400m/off ~50s) off 3mins
As I was late it was actually sets of 4, 5, 6 for me
Getting closer to those quick girls... still not quite there yet though... putting out better times then usual for me... and after a curry for lunch... must stop doing that. Felt a bit tired and flat after a big day yesterday so this was a good sesh to come out with :)
87, 84, 85, 84
85, 85, 87, 87, 86
87, 87, 90, 87, 89, 87

running warm up/down 11:32 [3] 2.25 km (5:08 / km)
ahr:166 shoes: On Cloud X

4 x 100m strides + WD

6 PM

Sprint Orienteering 6:15 [3] 1.07 km (5:51 / km)
ahr:132 max:149

Sprint Orienteering 11:31 [3] 2.25 km (5:08 / km) +3m 5:06 / km
ahr:166 max:179

running 21:38 [3] 6.19 km (3:30 / km) +10m 3:28 / km
ahr:145 max:173

Monday Mar 4, 2019 #

cycling (commute) 55:00 [0]

7 AM

running hills 55:43 [3] 6.29 km (8:51 / km) +463m 6:28 / km
ahr:160 rhr:62 slept:7.75 (sick) shoes: Inov8 xtalon 212

WIn Hill PB w Max.... felt a bit flat... busy weekend probs just a bit tired, walked mroe of the hill then I would have liked... still good to be out :)

Fell run 55:43 [3] 6.29 km (8:51 / km) +499m 6:20 / km
ahr:160 max:186

5 PM

S&C 42:00 [2]
ahr:110

running 42:03 [3]
ahr:110 max:155

running 10:40 [3]
ahr:91 max:115

6 PM

Yoga/Pilates 10:40 [1]

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