Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 7 days ending May 5, 2019:

	activity	#	time	miles		km		+m
	running	6	3:22:16	23.45	(8:38)	37.74	(5:22)	465
	cycling	5	2:25:00
	orienteering	3	2:17:41	13.29	(10:22)	21.39	(6:26)	610	35 /	40c	87%
	Yoga/Pilates	1	30:00
	Drills	1	12:11	0.84	(14:31)	1.35	(9:01)	30
	Total	7	8:47:08	37.58		60.48		1105	35 /	40c	87%
	[1-5]	6	6:22:08
averages - sleep:8.5 rhr:56

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Sunday May 5, 2019 #

Event: British Orienteering Championships

running warm up/down 13:35 [3] 1.56 km (8:42 / km) +150m 5:53 / km
ahr:163 rhr:59 slept:9.0 shoes: Icebug spirit6

orienteering race (British Long Champs) 1:38:29 [3] *** 13.46 km (7:19 / km) +510m 6:09 / km
ahr:170 max:191 spiked:21/23c (sick) shoes: Icebug spirit6

Pretty bad race from me - not feeling well and should have made the choice to sack it in and feel good for the relay really, but got round the first 30mins ok to the far control before I bonked and from there it was basically the rest of the course to get back in but also a real effort just to finish. Pretty dissapointed, but I also just have to put it down to a really bad day for me and a race too long coming off a rubbish virus. Felt really ill in the stomach and quite weak and lightheaded the whole way round, didn’t really realise until after the big crag crossing to the long leg just quite how shit I was gonna feel for the rest, hoped a gel would pick me up but no such luck and then just shuffled round the rest wishing I’d pulled out really... cant entirely pinpoint what made me feel so ill - maybe more milk than I normally have/the last couple of weeks catching up!
Nav was fine really only one tiny blip... just had nothing running.

Saturday May 4, 2019 #

running warm up/down 8:19 [3] 1.62 km (5:08 / km)
ahr:155 rhr:58 slept:8.5 shoes: Brooks Hyperion

orienteering race 14:58 [5] *** 3.2 km (4:41 / km) +50m 4:20 / km
ahr:170 max:195 spiked:14/17c shoes: Brooks Hyperion

Dead happy with this run - felt physically good and technique and decisions were good too! Lead out from the first control till 5 where I hopped on the wrong side of the wall and kept in front but lost my distance on the lead, too scared to make a good route choice to 6 so kept with the pack which was safe (also the descriptions were v unclear so it was impossible at the time to know which route was better anyway!) then just ran it out cleanly to come in 2nd on first leg just ahead of Alice. Happy to run the pace of all the faster girls and keep it clean! Think Charlotte was first or second in on the longer gaffle and she had a v similar km pace to us up front so would have been up there too!
SYO came in 7th on the relay which isn’t bad at all considering how many good teams there were!!
Good start to the weekend, hopefully can back it up the next two days!

running warm up/down 15:34 [3] 2.89 km (5:23 / km) +15m 5:15 / km
shoes: Brooks Hyperion

Friday May 3, 2019 #

cycling (commute) 45:00 [0]
rhr:58 slept:8.3 (rest day)

running 21:24 [3] 4.24 km (5:03 / km) +50m 4:46 / km
ahr:144 max:166 shoes: Hoka Clifton 5

Little shake before heading up to Joes

Thursday May 2, 2019 #

cycling (commute) 25:00 [0]
rhr:51 slept:8.0

Yoga/Pilates 30:00 [1]

Drills 12:11 [2] 1.35 km (9:01 / km) +30m 8:07 / km
ahr:91 shoes: On cloudsurfers

orienteering 24:14 [3] 4.73 km (5:07 / km) +50m 4:52 / km
ahr:128 max:179 shoes: On cloudsurfers

Two little sprint courses set by Tent round the edge... interesting that he managed to find some control sites/route choice I hadnt yet done - thought Id totally balls'ed one up on the 3rd control, then later found out that everyone did a super SI air and didnt go to it - so I got so dropped and didnt overtake them again till about 2/3rds round... good to realise I wasnt actually just that shit haha

running intervals 33:23 [4] 6.92 km (4:49 / km) +50m 4:39 / km
ahr:121 max:163 shoes: On cloudsurfers

10 x 1min/30s up Porter with Conner after O. Just trying to get the legs ticking over again but it felt like hard work tbh

Wednesday May 1, 2019 #

cycling (commute) 25:00 [0]
rhr:58 slept:8.0

running 18:10 [3] 3.71 km (4:54 / km) +30m 4:42 / km
ahr:127 max:147 shoes: On cloudsurfers

ITW

running 56:35 [3] 9.6 km (5:54 / km) +100m 5:36 / km
ahr:141 max:162 (sick) shoes: On cloudsurfers

Run group + run home w Dan. On slow group today - I think it actually hurts more to run this slow.

Tuesday Apr 30, 2019 #

cycling (commute) 25:00 [0]
rhr:51 slept:7.5

running 35:16 [3] 7.2 km (4:54 / km) +70m 4:40 / km
ahr:122 max:179 (sick) shoes: ON cloudflow

Probs shouldnt have gone - still felt quite head coldy and tired but it was such a beaut evening needed to get out for a bit! Felt like hard work and came home with a headache

Monday Apr 29, 2019 #

cycling (commute) 25:00 [0]
rhr:54 slept:10.0 (sick) (rest day)

Almost there - hopefully running tomorrow

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