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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 7 days ending Jul 28:

activity # timemileskm+m
  cycling3 9:00:56
  running4 3:25:57 23.21(8:52) 37.35(5:31) 561
  Forest Orienteering2 2:31:10 9.77(15:28) 15.73(9:37) 51119 /22c86%
  Yoga/Pilates 1 26:36
  swim1 21:00 0.47(45:04) 0.75(28:00)
  S&C1 20:00
  Drills1 5:24 0.34(15:48) 0.55(9:49)
  Total6 16:11:03 33.79 54.38 107219 /22c86%
averages - sleep:8 rhr:56

» now

Sunday Jul 28 #

Forest Orienteering race 1:20:05 [4] *** 8.55 km (9:22 / km) +310m 7:56 / km
ahr:173 max:192 spiked:19/22c rhr:58 slept:8.0 shoes: Icebug spirit6

Scottish day 1 - rough area, early start. Bit slow and definitely scrappy and hesitant, got round ok though. 6th but quite a bit off the pace.

running warm up/down 14:02 [3] 2.19 km (6:24 / km) +99m 5:14 / km
ahr:157 max:182 shoes: Icebug spirit6

running warm up/down 11:46 [3] 2.03 km (5:48 / km) +31m 5:23 / km
ahr:155 max:168 shoes: Nike zoom winflo 5

Saturday Jul 27 #

running 47:42 [3] 8.88 km (5:22 / km) +155m 4:56 / km
ahr:161 max:188 rhr:55 slept:8.55 shoes: ON Cloudventure Peak

Easy with Nath through the woods below Walla Crag... nice little loop

Friday Jul 26 #

rhr:53 slept:8.0 (rest day)

Absolutely knackered... would have liked to run in Keswick but instead took a row boat out on the lake with N and had a chill one before Scottish

Thursday Jul 25 #

running 21:10 [3] 3.92 km (5:24 / km) +50m 5:05 / km
ahr:158 max:180 rhr:56 slept:8.0 shoes: Hoka Clifton 5

In to work.... It’s SO hot! 34degrees in Sheffield today... which feels like 100 in UK humidity

S&C 20:00 [1]
ahr:100 max:119

Core 2 x 10min sets of 50/10 exercise
Sit ups
Glute/hip kicks
Dead bugs
Side planks x 2
SL glutebridges x 2
Prone plank
Leg raises

running 26:30 [3] 4.36 km (6:05 / km) +125m 5:19 / km
ahr:152 max:171 shoes: Hoka Clifton 5

HFW - so hot absolutely died was so slow

Wednesday Jul 24 #

cycling 40:00 [1]
ahr:116 max:140

Fundraiser spin at Virgin to raise some dollar for O travel this year to WOC and World cups

cycling 3:30:00 [1]
ahr:106 max:148 rhr:56 slept:6.75

cycling intervals 1:14:00 [3]
ahr:145 max:175

Was getting very bored spinning so used the slot after lunch as an opportunity to do some intervals and get aa session in.
3 x 5min run progression, 2mins easy, 5 x 1min hill//30s easy, 1min easy, 5 x 1min sprint/30s easy, 1min easy.
As best as I could with the breaks as sometimes I had to break a little longer to chat with someone who donated money. Still felt like hard work.

swim 21:00 [2] 0.75 km (28:00 / km)

Little swim in a break to A) cool down and B) rest the aching muscles a bit

cycling 40:21 [2]
ahr:121 max:145

cycling 2:01:35 [1]
ahr:114 max:141

Today has been monster! Feeling a little broken but also very proud of myself!
Gearing up now for WOC, have done my last hard training set and today was another last hurdle I wanted to get past! Now its all the fun and games over the next month!
It’s been fantastic putting on a fundraiser at Virgin today and showing my clients what its all about for me and getting a bit out of routine and comfort zone. I feel like I have really worked hard for the money I’ve raised and in a way wish more Aussie’s would be encouraged to fundraise. At the end of the day the sport is expensive and we seem to be in this monotonous cycle of no funding, as a result of average results and lower perceived deserving. I strongly believe our results reflect the time that we as athletes can spend away from work focusing on the sport - its no where near those that the nations who get full funding can... And I’ve worked hard this past year to try and get the most optimal work/orienteering balanced lifestyle as is possible for me. I’m happy to have worked hard today for these donations today... they go a long way in supporting the time off I take to travel, train and compete where our sporting governing bodies can’t or wont and hope other transitioning Aussie will be encouraged to by their clubs, coaches and other athletes!!

Tuesday Jul 23 #

running 22:29 [3] 4.39 km (5:07 / km) +44m 4:53 / km
ahr:156 max:164 rhr:58 slept:8.0 shoes: Hoka Clifton 5

Easy Fullwood pre brek... toe feeling fine bar like one odd step... think these shoes help

cycling (Commute) 25:00 [1]

running warm up/down 15:46 [3] 3.27 km (4:49 / km) +20m 4:41 / km
ahr:155 max:177 shoes: Hoka Clifton 5

To track

Yoga/Pilates 26:36 [1]
ahr:83 max:102

Drills 5:24 [2] 0.55 km (9:49 / km)
ahr:138 max:161 shoes: Nike zoom elite

Cut short when I almost missed the start of the session

running intervals 29:39 [5] 5.0 km (5:56 / km)
ahr:154 max:182 shoes: Nike zoom elite

Harriers session - 3 x (3 x 400/1min off)/3mins off which was actually off 44s recoveries for me, followed by 4 strides
This was a good session for me and did well for consistency. Times were on the better side of my reps and I didn’t peter off and felt like I did keep pushing myself when I could have easily just sat back a few seconds more comfortable.
84, 87, 86
86, 86, 86
87, 86, 87

running warm up/down 16:53 [3] 3.31 km (5:06 / km) +37m 4:50 / km
ahr:178 max:189 shoes: Hoka Clifton 5

Back to shop

Monday Jul 22 #

cycling (Commute) 30:00 [1]
rhr:57 slept:9.0

Forest Orienteering 1:11:05 [3] 7.18 km (9:54 / km) +201m 8:41 / km
ahr:138 max:176 shoes: Ice bug zeal

Told Tent I wanted to get a bit of heather bashing/compass work in so we headed out to Barlow/Curbar for something different. Bottom half of Curbar Edge at the start of the map was just a shit show... ferns taller than us... think I did a 19min km trying to get through them... was orienteering fine and I guess kinda good/tricky compass when you cant see anything but it just wasn’t fun so dropped down to a track, had a nice little trundle up to the edge and then did the rest of the course getting some easy O/terrain running in.... felt very unmotivated yesterday for heather bashing but it was a nice evening and I felt fine once I got going.... could feel toe a bit though.

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