Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 7 days ending Jul 21, 2019:

	activity	#	time	miles		km		+m
	running	17	14:37:20	83.92		135.06		2720
	cycling	7	3:56:52	10.7		17.22		284
	Sprint Orienteering	2	1:24:11	10.32	(8:10)	16.6	(5:04)	155
	trail run	1	1:12:53	7.98	(9:08)	12.85	(5:40)	307
	Yoga/Pilates	1	1:00:00
	S&C	1	36:42
	Climbing	1	35:00
	Drills	1	11:06	1.05	(10:34)	1.69	(6:34)
	Total	20	23:34:04	113.97		183.42		3466
averages - sleep:8.3 rhr:59

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Sunday Jul 21, 2019 #

running long 1:40:36 [3] 16.46 km (6:07 / km) +430m 5:24 / km
ahr:162 max:185 shoes: Inov8 Roclite

Sunday Long Run with Lova out to Wyming and back along top path! Gorgeous morning for it!
Body and legs felt a little fatigued and a bit slow but wasn’t struggling to get round! Potentially a bit hayfevery- breathing a bit heavy through the thick stuff at the start!
Couldn’t feel toe until last couple of kms but it’s a bit stiff now after!

cycling (Commute) 22:00 [1]

Not entirely sure what happened but somethings clunked (something broke or I hit the curb or something) and I’ve fallen pretty hard right onto the front of the saddle just before getting into work... really really hurt the coccyx and have had a pedal straight into the Achilles so feeling a bit sore

7 AM

running 1:40:35 [3] 16.46 km (6:07 / km) +444m 5:23 / km
ahr:162 max:185

Saturday Jul 20, 2019 #

running 20:58 [3] 4.05 km (5:11 / km) +39m 4:56 / km
ahr:155 max:174 rhr:59 slept:8.0 shoes: Hoka Clifton 5

Easy PB... bit bored otherwise fine!
Getting a little worried that I may be developing a bit of a niggle in my rhs big toe joint... been feeling it a bit running and after... monitor it but might go see Kim when she’s back from hol if no improvement

cycling (Commite) 30:00 [1]

Sprint Orienteering 45:45 [3] 8.73 km (5:14 / km) +142m 4:51 / km
ahr:152 max:187 shoes: ON cloudflow

Some sprint training that Ryan had set around the uni and sent to me... was good setting and good to get the brain ticking over! Only missed on route choice I think - which was a tricky one but also I printed on low ink so hard to see some of the block off whoops!
Probs went out a bit fast cos faded pretty quick after the first two kms... tired after a good week of training though! Feeling toe a little so iced after under orders of Dr Lova

6 AM

running 20:57 [3] 4.05 km (5:10 / km) +39m 4:56 / km
ahr:155 max:174

5 PM

running 45:45 [3] 8.73 km (5:15 / km) +146m 4:50 / km
ahr:152 max:185

Friday Jul 19, 2019 #

cycling (Commute) 35:00 [1]
rhr:59 slept:8.0

Climbing 35:00 [1]
ahr:93 max:117

Pre brek autobelays at work - feeling tired and stiff but this definitely helped to loosen off

running 53:46 [3] 9.36 km (5:45 / km) +232m 5:07 / km
ahr:156 max:182 shoes: ON Cloudventure Peak

Got in from work and accidentally fell asleep for an hour but then a lot better when getting out for a run! Just trying to find my way around Rivelin... still don’t get it! Felt a bit tired in the body so just happy at a steady pace but didn’t feel hard

6 AM

running 35:04 [3]
ahr:93 max:117

6 PM

running 53:46 [3] 9.36 km (5:45 / km) +231m 5:07 / km
ahr:156 max:181

Thursday Jul 18, 2019 #

cycling (Commute) 28:00 [1]
rhr:61 slept:8.25

Yoga/Pilates 1:00:00 [1]
ahr:79 max:106

Doms for days... needed a rool good stretch

running intervals 36:02 [5] 8.01 km (4:30 / km) +84m 4:16 / km
ahr:146 max:176 shoes: Nvii Crazy Light F2

Harriers Thursday session in Bingham tonight;
4 x out and back rep of the park but you turned when you saw the first person reach the end which equated to about 1200 for me/off 3mins.
Only had time for some strides to warm up and about 2.5km cool down - not ideal as I’m stiff today but better than nothing and felt strong in sesh.
4:55 (1.23km), 4:42 (1.19), 4:43 (1.18), 4:53 (1.22)

8 AM

running 59:42 [3]
ahr:79 max:106

5 PM

running 36:01 [3] 8.01 km (4:30 / km) +106m 4:13 / km
ahr:146 max:175

Wednesday Jul 17, 2019 #

running 20:50 [3] 4.08 km (5:06 / km) +35m 4:54 / km
ahr:160 max:184 rhr:59 slept:7.5 shoes: Hoka Clifton 5

ITW

S&C 36:42 [2]
ahr:116 max:166

Glute activation
Shoulder mobility
4x (10x40kg back squat, 10x10kg bottoms up press, 20xRband deadbugs)
3x (10x45kg deadlifts, 10esxRband pallof press, 4xnegatives)
3x (10x60” box jumps, 10x8kg KB snatches)

running 23:46 [3] 4.14 km (5:44 / km) +137m 4:56 / km
ahr:163 max:190 shoes: Hoka Clifton 5

HFW - stomach feeling bad had to stop and walk a few times

running (SRG) 44:01 [3] 7.55 km (5:50 / km) +141m 5:20 / km
ahr:150 max:180 shoes: On cloudsurfers

Slow one tonight with a new girl who probably should have gone in the slow group - however this was fine by me at the end of a heavy day

6 AM

running 20:49 [3] 4.08 km (5:06 / km) +35m 4:53 / km
ahr:160 max:184

running 36:42 [3]
ahr:116 max:166

9 AM

running 23:45 [3] 4.14 km (5:44 / km) +147m 4:52 / km
ahr:163 max:189

5 PM

running 44:01 [3] 7.55 km (5:50 / km) +166m 5:15 / km
ahr:150 max:180

Tuesday Jul 16, 2019 #

cycling (Commute) 30:00 [1]

Into work, out to track, track to Meadowhall... didn’t have enough time to warm up and down for track so sort of used this as warm up/down

Drills warm up/down 11:06 [2] 1.69 km (6:34 / km)
ahr:143 rhr:58 slept:8.5 shoes: Brooks Hyperion

Jog + drills

running intervals 27:21 [4] 6.18 km (4:26 / km)
ahr:155 max:178 shoes: Brooks Hyperion

Harriers - started out feeling good and fast for me but faded! Still not too bad a sesh!
2x(3x500/off 100jog)/off 400jog, 1200/200float/100sprint/100jog

1:45, 1:47, 1:51
1:51, 1:53, 1:52
4:54, 20”

cycling 34:56 [3] 8.61 km (4:03 / km) +131m 3:46 / km
ahr:135 max:170

Back from Meadowhall to home after drowning my laptop sorrows in some real greasy chips! Legs tired af uphill home

4 PM

Sprint Orienteering 11:06 [3] 1.69 km (6:34 / km) +5m 6:28 / km
ahr:143 max:160

Sprint Orienteering 27:20 [3] 6.18 km (4:25 / km) +8m 4:24 / km
ahr:155 max:178

7 PM

cycling 34:56 [3] 8.61 km (4:04 / km) +153m 3:44 / km
ahr:135 max:169

Monday Jul 15, 2019 #

trail run 1:12:53 [3] 12.85 km (5:40 / km) +307m 5:04 / km
ahr:158 max:188 rhr:56 slept:9.5 (sick) shoes: ON Cloudventure Peak

Went out to check out the Edale 'Be Kinder' art trail with Nath - was a bit random but cool - first 3km alot of stopping to see the arts then we continued on up and had a nice run on a gorgeous day out in the Peak! Both feeling pretty tired so it was nice to just meander along together on a nice day.

cycling (commute) 22:00 [1]

3 PM

running 1:12:53 [3] 12.85 km (5:40 / km) +307m 5:04 / km
ahr:158 max:187

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