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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 7 days ending Aug 11:

activity # timemileskm+m
  running5 2:25:36 18.09(8:03) 29.11(5:00) 304
  Forest Orienteering2 2:06:48 7.36(17:14) 11.84(10:43) 34633 /38c86%
  cycling2 1:22:00
  S&C1 45:46
  Yoga/Pilates 1 44:52
  swim1 30:37 0.78(39:25) 1.25(24:30)
  Sprint Orienteering1 30:02 3.25(9:14) 5.24(5:44) 147
  Drills2 20:05 0.3 0.48 2
  Total12 8:45:46 29.77 47.91 79933 /38c86%
averages - sleep:8.1 rhr:57

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MoTuWeThFrSaSu

Sunday Aug 11 #

10 AM

Forest Orienteering 1:02:26 [3] 5.82 km (10:44 / km) +166m 9:23 / km
ahr:158 max:182 spiked:14/15c rhr:57 slept:9.0 shoes: Icebug spirit6

Training on Trollhetta - happy with this again, once I settled in I had good flow and I was happy with my control circles considering there was no tapes out today..
8 PM

Yoga/Pilates 44:52 [1]
ahr:84 max:105

Saturday Aug 10 #

4 PM

Forest Orienteering 1:04:22 [3] 6.02 km (10:42 / km) +180m 9:18 / km
ahr:160 max:183 spiked:19/23c rhr:60 slept:7.25

Intervals around Gillingsrød - really enjoyed it - far more then orienteering in Norway last month, and was navigating and moving quite well! A few misses towards the end - was getting tired and a bit sloppy, loosing contact and running past things. Felt much better for having a day off training yesterday but a bit sore for running around everywhere between trains/planes etc with my huge pack on... chest and back a bit achy... annoying after yesterday massage

Friday Aug 9 #

Note
rhr:57 slept:8.0 (rest day)

Felt flat yesterday and had another hectic travel day today - just not having any luck with trains in particular this year! So took a day off

Thursday Aug 8 #

8 AM

running 22:26 [3] 4.54 km (4:56 / km) +26m 4:48 / km
ahr:159 max:178 rhr:58 slept:8.5 shoes: Hoka Clifton 5

Itw
4 PM

running 19:06 [3] 3.39 km (5:38 / km) +67m 5:08 / km
ahr:134 max:159 shoes: Hoka Clifton 5

From work up to Ponderosa and control hanging for Tenty’s event
6 PM

Sprint Orienteering 30:02 [3] 5.24 km (5:44 / km) +147m 5:02 / km
ahr:150 max:176 shoes: Hoka Clifton 5

Green course on Tenty’s Ponderosa event. Pretty fun to do some different routes to normal.... flagging a lot by this point and feeling very flat running - obvs still a bit knackered and not recovered fully from Scottish but was also a very busy day at work

running 10:38 [3] 1.57 km (6:47 / km) +75m 5:28 / km
ahr:147 max:181 shoes: Hoka Clifton 5

Home from event... gave up and walked up through Broomhill.... just spent and was going SO slow

Wednesday Aug 7 #

Drills 15:00 [3]

cycling (Commute) 57:00 [2]

8 AM

S&C 45:46 [2]
ahr:93 max:139

Did my clients session from earlier that day - happy to say it was exactly the difficulty I planned.
4 x
40kg Hack Squat x 10
Sidle plank x 30s ES
Commandos x 10

4 x
100kg Leg Press x 10
10kg Back Extensions x 10

4 x
60” Box Jumps x 10
8kg KB SA Snatches x 10
Deadbugs x 30s

Ankle mobility and plantar rolling to finish
12 PM

swim 30:37 [2] 1.25 km (24:30 / km)
rhr:58 slept:7.8

Decided to add a swim to get some cardio in but giving the toe a rest.
10 laps Breast stroke WU
6 x 4 laps front crawl/2 laps breast stroke
4 laps WD

Tuesday Aug 6 #

cycling (Commute) 25:00 [1]

5 PM

running warm up/down 15:16 [3] 3.29 km (4:39 / km) +21m 4:30 / km
ahr:157 max:186 rhr:54 slept:7.8 shoes: ON cloudflow

Drills 5:05 [3] 0.48 km (10:39 / km) +2m 10:26 / km
ahr:141 max:153 shoes: Brooks Hyperion

running intervals 29:10 [4] 6.56 km (4:27 / km) +7m 4:25 / km
ahr:161 max:187 shoes: ON cloudflow

Harriers session - didnt have a very good one and therefore didnt finish the session (only dropped 2 x 400s though). Was also very lonely - only 5 guys and 1 girl (me) tonight. Toe got really aggravated in 2nd 800 so I swapped my shoes and was prepping to can the session but it felt ok in my flows even though they themselves felt a little loose for track, so I just carried on... times however were slow and just getting slower so called it at about 6km and just finished out with 4 x 100m strides. Think I’m just knackered from Scottish and a few days work in Leeds still - probably ambitious expecting a good track sesh - anyway, that is it last hard one done before Norway..

4 x 800/200 off jog, 4 x 400/100 off jog, 4 x 100m stride/100 jog
3:05(1:07), 3:08(shoe change), 3:08(1:16), 3:10(1:11)
89(40), 92(40), 93(54), 91

running warm up/down 16:17 [3] 3.42 km (4:46 / km) +41m 4:29 / km
ahr:165 max:185 shoes: ON cloudflow

Monday Aug 5 #

running 32:43 [3] 6.34 km (5:10 / km) +67m 4:54 / km
ahr:158 max:184 rhr:58 slept:8.0 shoes: Hoka Clifton 5

In Leeds again today, not sure if Ill have time/energy after work so jogged into the train station via Ponderosa. Felt ok running for a commute run, legs still perhaps a bit heavy though

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