Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 7 days ending Jun 11, 2019:

	activity	#	time	miles		km		+m
	running	9	4:13:03	26.94	(9:24)	43.35	(5:50)	579
	orienteering	4	3:54:33	17.73	(13:14)	28.53	(8:13)	719	56 /	66c	84%
	Forest Orienteering	3	3:22:30	13.62	(14:52)	21.93	(9:14)	648
	cycling	1	1:05:00
	Sprint Orienteering	1	16:11	2.27	(7:08)	3.65	(4:26)	39
	Total	11	12:51:17	60.56		97.46		1985	56 /	66c	84%
averages - sleep:8.1 rhr:59

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Tuesday Jun 11, 2019 #

orienteering warm up/down 16:16 [3] 2.95 km (5:31 / km) +32m 5:14 / km
ahr:151 max:168 rhr:58 slept:8.5 shoes: Nike zoom winflo 5

pootle around the sprint model

running warm up/down 21:53 [3] 3.28 km (6:40 / km) +47m 6:14 / km
shoes: Brooks Hyperion

warm up through the helsinki subway to the start - pretty fun

orienteering race 16:00 [5] *** 3.65 km (4:23 / km) +36m 4:11 / km
ahr:176 max:206 spiked:15/16c shoes: Brooks Hyperion

World cup sprint relay first leg for our ad hoc team. Good choice to put me ad hoc team as I just didnt have the speed for this running race... not to technical and I felt like I had a great run, so it just shows the standard at World Cup racing. Maybe had 2 controls where I could have picked a better route choice and maybe one less then 10s blip down the wrong road otherwise fine.
Had so much fun though - the arena was bloody awesome!

running warm up/down 11:23 [3] 2.01 km (5:40 / km) +11m 5:31 / km
shoes: Brooks Hyperion

10 AM

running 16:15 [3] 2.95 km (5:31 / km) +32m 5:14 / km
ahr:151 max:168

2 PM

running 21:53 [3] 3.28 km (6:40 / km) +43m 6:16 / km
ahr:156 max:183

Sprint Orienteering 16:11 [3] 3.65 km (4:26 / km) +39m 4:13 / km
ahr:176 max:206

running 11:23 [3] 2.01 km (5:40 / km) +5m 5:36 / km
ahr:161 max:175

Monday Jun 10, 2019 #

Note
rhr:60 slept:8.7 (rest day)

Blisters and achilles quite painful before and after long but seem to have been ok today so hopefully the bursitis is not happening.

Sunday Jun 9, 2019 #

running warm up/down 10:56 [3] 2.06 km (5:18 / km) +14m 5:08 / km
shoes: Icebug spirit6

orienteering race 1:30:40 [5] *** 10.94 km (8:17 / km) +257m 7:25 / km
ahr:176 max:200 spiked:12/17c rhr:58 slept:8.6 shoes: Icebug spirit6

World Cup Long - really really struggled round this... just massively fatigued and by the 10th control before the long leg back in to the spectator I was actually getting a bit stumbly and delirious. Managed a very slow straight routechoice to the first control - which still may not have been a terrible choice for the winners but I clearly wasnt fit or fast enough for this much terrain munching. Wrong re-entrant and error to 2, then was with a spanish girl round the butterfly and on to 11, which was all pretty good and I was staying clean letting her yoyo, but then I obviously fatigued majorly and took a wrong bearing out of 11 and ended up way south on the map from my plan and taking a big accidental long track route choice round, which was an ok route, probably not the fastest but not terrible but definitely not planned! It was just survival from here - stumbled into the spectator taking all sorts of wrong directions over and back over tapes and then just fumbled around the map change making another mistake in the last part.
Lost lots of time on mistakes, lots on fatigue, and felt very very ill finishing... like had to lay down and keep my stomach and back still as they were v sore... Lizzie and Cecile were a bit like.... are you ok? Kind of stayed like this until I started to get too cold. Body obviously not caught up from the last month, and Ive barely trained in the last month, so maybe after the slowness of the middle it would have been smarter to pull out of the long. Hard call though, especially when its such an expensive race.
Discouraging to almost be last - but need to just look at it as good experience in hard terrain as everyone keeps telling me.

6 AM

running 10:56 [3] 2.06 km (5:18 / km) +12m 5:09 / km
ahr:160 max:176

Forest Orienteering 1:30:49 [3] 10.94 km (8:18 / km) +262m 7:25 / km
ahr:176 max:200

Saturday Jun 8, 2019 #

running warm up/down 10:12 [3] 1.72 km (5:56 / km) +8m 5:48 / km
shoes: Icebug spirit6

orienteering race 46:56 [5] *** 5.15 km (9:07 / km) +163m 7:52 / km
ahr:185 max:193 spiked:15/17c rhr:59 slept:7.85 shoes: Icebug spirit6

World Cup middle - got around at a very slow pace, just not feeling physically there... its been a rough month leading in and I think that showed. Was however happy technically only made one small mistake and hesitated on one control so happy to get round quite clean in a pretty vague and technical terrain.
Blisters pretty sore after this race and actually a bit worried for he same achilles bursitis issue I had last year - felt a bit like it might flare up.

running warm up/down 11:18 [3] 2.02 km (5:36 / km) +27m 5:15 / km
shoes: Icebug spirit6

6 AM

running 10:12 [3] 1.72 km (5:56 / km)
ahr:155 max:170

Forest Orienteering 47:00 [3] 5.15 km (9:07 / km) +160m 7:54 / km
ahr:185 max:193

running 11:18 [3] 2.02 km (5:35 / km) +13m 5:25 / km
ahr:167 max:181

Friday Jun 7, 2019 #

Event: World Cup Round 1

orienteering 1:04:41 [3] 5.84 km (11:05 / km) +231m 9:15 / km
spiked:14/16c rhr:59 slept:9.0 shoes: Nvii Forest 2

Middle model for WC - lush forest
Feeling good about my nav... actually managing to really notice some micro route choice which I think might be one of the first times in Scandi, so thats a good starter before tomorrows race!
Have picked up some blisters on my right heel though which is not ideal!

9 AM

Forest Orienteering 1:04:41 [3] 5.84 km (11:05 / km) +227m 9:17 / km
ahr:167 max:192

Thursday Jun 6, 2019 #

Note
rhr:60 slept:6.5 (rest day)

Travel day

Wednesday Jun 5, 2019 #

cycling (Commute) 1:05:00 [1]

running 52:42 [3] 9.11 km (5:47 / km) +180m 5:16 / km
rhr:60 slept:7.5 shoes: Hoka Clifton 5

Srg

5 PM

running 52:42 [3] 9.11 km (5:47 / km) +188m 5:15 / km
ahr:158 max:175

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