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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 7 days ending Apr 14:

activity # timemileskm+m
  orienteering4 3:51:00 19.7(11:44) 31.7(7:17) 450
  running3 3:12:46 24.25(7:57) 39.03(4:56) 484
  cycling5 2:33:00
  Fell run1 43:12 3.91(11:02) 6.3(6:51) 140
  Yoga/Pilates 1 40:00
  Climbing1 31:19
  S&C1 25:41
  Drills1 10:36 1.23(8:37) 1.98(5:21)
  Total7 12:07:34 49.09 79.01 1074
  [1-5]6 9:34:34
averages - sleep:8.5 rhr:55

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MoTuWeThFrSaSu

Sunday Apr 14 #

running 1:19:51 [3] 15.04 km (5:19 / km) +250m 4:54 / km
ahr:157 rhr:58 slept:9.0 shoes: ON cloudventure

Up porter and then back down Ringinglow and on into town to work, spectating the half so a few stops. Really enjoyed it! Such a great atmosphere and got to see most people I knew who were running! V jealous to not be running but also think I made the right choice to not race the week before the JK. Felt pretty tough going up Porter so bodys obviously still playing catch up.

running 15:30 [3] 3.24 km (4:47 / km) +40m 4:30 / km
ahr:137 shoes: ON cloudflow

hfw

orienteering 29:18 [3] 5.37 km (5:27 / km) +55m 5:11 / km
ahr:128 shoes: ON cloudflow

sprintervals around the edge with Connor, good flow but we had to print on mine and Im missing ink so it was a bit hard to see the impassable walls which masked some route choices. Feeling tired by this point but still pretty switched on which was good... 78km has not turned out to be so bad for a week that ive mostly skipped double days to catch up on sleep when feeling fatigued

Saturday Apr 13 #

orienteering 1:04:03 [3] 8.01 km (8:00 / km) +160m 7:16 / km
ahr:153 rhr:51 slept:8.75 shoes: Inov8 xtalon 212

o training with shuoc Eyam Moor, really enjoyed actually, was expecting heather bashing but it was mostly runnable and nice peaks views

Friday Apr 12 #

cycling (commute) 38:00 [0]
rhr:53 slept:8.5 (rest day)

Just still feeling knackered, sleeping loads and feeling underslept and fatigued. Was planning to go out Eccy woods with Connor tonight but have bailed and just decided to go home and rest up

Thursday Apr 11 #

orienteering 1:01:12 [3] 9.67 km (6:20 / km) +110m 5:59 / km
ahr:120 rhr:62 slept:8.0 shoes: Inov8 xtalon 212

O training round Woombwell Woods with some of the Shuoc boys, good to get out on a faster area but pretty easy area

cycling (commute) 25:00 [0]

Wednesday Apr 10 #

S&C 25:41 [2]
ahr:130 rhr:55 slept:8.0

core set

Climbing 31:19 [2]
ahr:116

autobelays at work in a cancelled session slot

running warm up/down 15:01 [3] 2.69 km (5:35 / km) +105m 4:40 / km
ahr:157 shoes: Inov8 Roclite

Up to Riv

Fell run 43:12 [3] 6.3 km (6:51 / km) +140m 6:10 / km
ahr:137 shoes: Inov8 Roclite

Max's Rivelin Retch - good fun but actually took alot longer than it should as no one marshaled and loads of the drinks disappeared before we got to them so we spent ages looking for nothing at a few controls... such a nice evening though

running warm up/down 15:03 [3] 3.07 km (4:54 / km) +19m 4:45 / km
shoes: Inov8 Roclite

back down from Riv via Notty for a pie

cycling (commute) 40:00 [0]

Tuesday Apr 9 #

cycling (commute) 25:00 [0]
rhr:48 slept:8.75

Been feeling really tired and a bit weak the last few days, esp after running sun and mon so have decided against double days and going to try catch up on as much sleep as possible for the next few days and hope to god Im not picking up a cold! Have been around around a few people with sniffles/colds over the last week so I wouldnt be surprised

running warm up/down 16:11 [3] 3.42 km (4:44 / km) +25m 4:34 / km
ahr:155 shoes: Hoka Clifton 5

Drills 10:36 [3] 1.23 mi (8:37 / mi)
ahr:136 shoes: On Cloud X

drills and strides

running intervals 34:17 [4] 8.13 km (4:13 / km)
ahr:157 shoes: On Cloud X

Harriers Track sesh - Bondarenko
400 float - 1:32, 1:42, 1:43
400 rep - 89, 89, 91
300 float - 79, 81, 82
300 rep - 65, 64, 64
200 float - 54, 58, 56
200 rep - 43, 40, 42
100 float - 27, 29, 31
100 rep - 21, 20, 17
400 jog - 2:09, 2:09, 2:09
4 x 100m strides

Out too fast on the first float, and possibly not pushing the reps hard enough, but a tiny bit quicker than last time I did Bondarenko.

running warm up/down 16:53 [3] 3.44 km (4:54 / km) +45m 4:36 / km
shoes: Hoka Clifton 5

back to shop

Yoga/Pilates 40:00 [1]

Monday Apr 8 #

cycling (commute) 25:00 [0]

orienteering 1:16:27 [3] 8.65 km (8:50 / km) +125m 8:15 / km
ahr:141 rhr:56 slept:8.25 shoes: Inov8 xtalon 212

O training around Burbage mines/Oxstones/Lady Cannings bit more switched on than sunday but lost the will pretty quickly through the hip high heather bashing... Lova found me half way round and we just jogged and chatted the rest of the way round the course... so possibly not the best training again but good to be on a map

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