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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 7 days ending Aug 4:

activity # timemileskm+m
  Forest Orienteering5 5:21:03 25.04(12:49) 40.29(7:58) 141691 /96c94%
  running6 2:03:50 12.86(9:38) 20.7(5:59) 476
  orienteering2 39:34 2.88(13:43) 4.64(8:32) 227
  Sprint Orienteering1 18:36 2.4(7:44) 3.87(4:48) 7914 /15c93%
  Total6 8:23:03 43.19(11:39) 69.5(7:14) 2198105 /111c94%
averages - sleep:7.9 rhr:59

» now

Sunday Aug 4 #

rhr:59 slept:8.0 (rest day)

Long day - Keswick to Leeds for work then Leeds back to Sheff... through Pride festival... not really any time or energy for running... and body can definitely do with a rest after Scottish :D

Saturday Aug 3 #

running warm up/down 13:34 [3] 2.11 km (6:26 / km) +111m 5:05 / km
ahr:150 max:255 rhr:58 slept:8.0 shoes: Nvii Forest 2

Forest Orienteering race 35:00 [4] *** 4.98 km (7:02 / km) +132m 6:12 / km
ahr:171 max:189 spiked:13/17c shoes: Nvii Forest 2

Day 6 Middle - fairly happy with this race again - no mistakes but was very cautious of a vague downhill race and so was trying to be on it with compass and careful not to make any big blunders running past controls - turns out as it was a reasonably easy area and easy running everyone else was also pretty good at doing this and was pretty fast! Even so happy not to have any big mistakes and only a bit scrappy in a few control circles that were on very vague features.
It’s been a really fun exhausting week - really enjoyed all the races and the area and the competition has been great as usual! Happy with my nav this week - its been mostly clean and Ive practised the specific techniques I wanted to and come away with top 6 in all races and 5th overall. Ive really enjoyed it and I’m feeling a bit more ready and excited for Norway now :).

running warm up/down 13:11 [3] 2.04 km (6:28 / km) +28m 6:03 / km
ahr:154 max:174 shoes: Nvii Forest 2

Friday Aug 2 #

orienteering 25:45 [3] 3.24 km (7:57 / km) +174m 6:16 / km
ahr:154 max:170 rhr:58 slept:8.5 shoes: Icebug spirit6

Forest Orienteering 1:38:02 [3] *** 11.83 km (8:17 / km) +383m 7:08 / km
ahr:174 max:196 spiked:25/26c shoes: Icebug spirit6

Long race at Craig a Barns - went exactly how expected... feeling knackered from the rest of the week along with most of the other competitors and just spent the race trying to get to the end as opposed to attacking. Made a mistake on no.3 which cost me a few mins and probably one place but otherwise the rest of the race was clean (probably took a few longer routes to get some easier running but that was the right choice for me today) and just a slog around, but still enjoyed it! Bit annoyed about that mistake - the first Ive made all week so overall Ive been very happy with my nav this week. Could tell I was tired at the beginning and had to have a few words to get myself exiting controls properly. Also it took fricken ages to get to the start - got there with one min to spare... including the warm up map I did like 3km in 25mins or something so was shafted before I even started! Fun though. Glad its done.

running warm up/down 11:55 [3] 2.01 km (5:56 / km) +49m 5:17 / km
ahr:147 max:179 shoes: Icebug spirit6

Thursday Aug 1 #

running warm up/down 15:55 [3] 2.0 km (7:58 / km) +144m 5:51 / km
ahr:146 max:168 rhr:59 slept:8.0 shoes: Nvii Forest 2

Forest Orienteering race 1:18:52 [3] *** 10.7 km (7:22 / km) +401m 6:12 / km
ahr:171 max:188 spiked:16/16c shoes: Nvii Forest 2

Another early start, didnt think it would matter so much on an open course but there definitely would have been some tracking and I had nothing for the hills so was slower then I would have liked. But a nice clean run left me in 6th again I think.

running warm up/down 11:22 [3] 2.03 km (5:36 / km) +21m 5:19 / km
ahr:139 max:159 shoes: Nvii Forest 2

Wednesday Jul 31 #

running warm up/down 11:03 [3] 2.2 km (5:01 / km) +5m 4:58 / km
ahr:145 max:166 rhr:61 slept:6.5 shoes: Nike zoom winflo 5

Sprint Orienteering race 18:36 [4] *** 3.87 km (4:48 / km) +79m 4:22 / km
ahr:171 max:191 spiked:14/15c shoes: Nvii Crazy Light

Bit hungover from the rest night but we all fancied going out to the sprint anyway... planned just to jog it but then heard there might be food prizes and felt good warming up so gave it a go. Ran clean - maybe could have gone slightly better in the long leg where I lost my time to Kirsten but was happy otherwise to come in 3rd. Fun little area for aa park sprint, they managed to make it interesting with some good route choice through the urban area.

running warm up/down 11:30 [3] 2.16 km (5:19 / km) +14m 5:09 / km
ahr:153 max:171 shoes: Nvii Crazy Light

Tuesday Jul 30 #

orienteering warm up/down 13:49 [3] 1.4 km (9:52 / km) +53m 8:18 / km
ahr:153 max:179 rhr:57 slept:7.5 shoes: Icebug spirit6

Forest Orienteering race 43:33 [4] *** 4.59 km (9:29 / km) +194m 7:50 / km
ahr:176 max:194 spiked:19/19c shoes: Icebug spirit6

Scottish 6 Day 3 Middle WRE - felt absolutely knackered so it was a bit of a push to try and get some momentum in the middle of the day in the heat but I had a clean run that I was happy enough with. Only could have bettered it with a bit more speed which I just didnt have after the first 2 days. In a little mini stacked train with Fay then Lizzie then Cat behind... LIzzie and Cat came motorin through and then I ran with Fay through the rest of the course which left me with an ok result... bit off the pace but happy enough.

running warm up/down 13:10 [3] 2.07 km (6:22 / km) +8m 6:14 / km
ahr:144 max:171 shoes: Icebug spirit6

Monday Jul 29 #

running warm up/down 10:17 [3] 2.06 km (5:00 / km) +12m 4:51 / km
ahr:180 max:196 rhr:59 slept:9.0 shoes: Nvii Forest 2

Forest Orienteering race 1:05:36 [4] *** 8.19 km (8:01 / km) +306m 6:45 / km
ahr:172 max:196 spiked:18/18c shoes: Nvii Forest 2

Scottish 6 day 2 - good race, felt like I had good flow in the nav and was running smooth... one or two bits hesitant where I could have saved a little time but otherwise happy with this.

running warm up/down 11:53 [3] 2.02 km (5:53 / km) +84m 4:52 / km
ahr:151 max:180 shoes: Nvii Forest 2

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