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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 7 days ending Aug 18:

activity # timemileskm+m
  Forest Orienteering4 2:33:06 10.41(14:42) 16.76(9:08) 33334 /34c100%
  running4 1:22:30 9.19(8:59) 14.79(5:35) 176
  Yoga/Pilates 1 49:47
  Total6 4:45:23 19.6 31.54 50934 /34c100%
averages - sleep:8.3 rhr:57

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MoTuWeThFrSaSu

Sunday Aug 18 #

Note
rhr:60 slept:4.5 (rest day)

Travel/rest/banquet recovery day.... made my 18000 steps by 9am with all that dancing

Saturday Aug 17 #

4 PM

running warm up/down 28:04 [3] 4.51 km (6:13 / km) +23m 6:04 / km
ahr:155 max:188 rhr:55 slept:9.0 shoes: Icebug spirit6

Warm up for WOC relay... in the absolute pissing rain... drenched through by the time we started

Forest Orienteering race 47:46 [4] 5.86 km (8:09 / km) +83m 7:36 / km
ahr:174 max:198 shoes: Icebug spirit6

World Champs Relay - Leg 3
Loved it!! Didn’t even feel too nervous starting... just so wanted to get out in the forest and race by the end of the week!!
Absolutely bombed it round the first loop and sapped all my energy but felt great passing through the arena... no girls behind me in sight and Brodie shouting that I was real close to and could catch Greta... which I did on the run out, but then took a less optimal and more sloggy route choice on the long leg and got very tired and slowed down quite a lot here! Little wiggle into this control but relocated super quick so avoided a big miss and had that in another two controls circles later in the course but very little time loss... maybe 30s each and overall was very pleased with a stable run on my world champs debut. Literally the only thing I think I could have done better was run faster... but I felt tired on the day and gave what I had. Hungry for more!!!

Friday Aug 16 #

11 AM

Yoga/Pilates 49:47 [1]
ahr:80 max:124

5 PM

running 28:40 [3] 5.46 km (5:15 / km) +100m 4:49 / km
ahr:165 max:185 rhr:56 slept:9.5 shoes: Nike zoom winflo 5

Sharpener around the forest trails from the club hut before sat race - 10 x 1min/1min strides in the middle

Thursday Aug 15 #

Note
rhr:57 slept:8.0 (rest day)

Wednesday Aug 14 #

12 PM

running 9:43 [3] 1.87 km (5:13 / km) +32m 4:48 / km
ahr:145 max:165 shoes: Nvii Forest 2

Forest Orienteering 22:28 intensity: (13 @1) + (31 @2) + (3:50 @3) + (12:56 @4) + (4:58 @5) 2.73 km (8:13 / km) +43m 7:37 / km
ahr:173 max:194 spiked:7/7c rhr:57 slept:9.25 shoes: Nvii Forest 2

Last O training before relay - felt very tired after being at the arena all day yesterday so had decided to walk around with dad today but he decided not to do any O so I decided to do some 1/1min ints in the forest. Happy with it - pushed a bit harder... ran a lot faster then trainings and didnt lose control of the nav at race pace which felt good.... I am ready now :) going to rest up the next two days and hope to take this good nav feeling into the race - very excited now the run!

running 8:32 [3] 1.47 km (5:47 / km) +8m 5:38 / km
ahr:159 max:184 shoes: Nvii Forest 2

Tuesday Aug 13 #

12 PM

running 7:31 [3] 1.47 km (5:06 / km) +13m 4:53 / km
ahr:134 max:154 rhr:57 slept:8.0 shoes: Icebug spirit6

Forest Orienteering 45:52 [3] 4.43 km (10:22 / km) +140m 8:57 / km
ahr:164 max:186 spiked:13/13c shoes: Icebug spirit6

WOC started today with the middle and that was super exciting to watch!! Impressed by everyone but especially Simon and Bridge for smokin it, Krystal for achieving her goal, Pat for keeping his head up, the fast Brits and Cecile for being queen of the day!
Felt a bit tired today so decided to just take it easy round a course today - cut the women’s 21E spectator a bit short and jogged about the first half then tried to take the last half a bit more at race pace but it was right over lunch so was a bit hungry and I ended up not pushing it.
Today was too long out at the event in the sun on my feet... to the fault of no one but just how the logistics fell... so tomorrow will only be if I can make it work to get out for only a few hours!

Monday Aug 12 #

12 PM

Forest Orienteering 37:00 [3] 3.73 km (9:55 / km) +68m 9:06 / km
ahr:158 max:182 spiked:14/14c rhr:57 slept:9.5

Model map - tried to run a bit harder today to get bit more on the edge and see if I could cope with the nav... it went well and I really enjoyed it... feeling good.... getting excited!!!

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