Training Log: mary
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||orienteering||4|| 3:00:55|| 18.73||(9:40)|| 30.14||(6:00)|| 600||92 /||95c||96%|
| ||running||4|| 1:43:20|| 11.13||(9:17)|| 17.92||(5:46)|| 10|
| ||cycling||1|| 40:00|
| ||Yoga/Pilates ||1|| 35:00|
| ||Climbing||1|| 19:00|
| ||Total||5|| 6:18:15|| 29.86|| 48.06|| 610||92 /||95c||96%|
| ||[1-5]||5|| 5:38:15|
|averages - sleep:8.8 rhr:60|
rhr:59 slept:10.0 (sick) (rest day)
so ill... mum reckons its an aggressive 48hr virus.... hope shes right, then there might be hope for tio....
rhr:57 slept:8.5 (sick) (rest day)
running warm up/down 9:21  1.62 km (5:46 / km) +10m 5:36 / km
ahr:141 rhr:62 slept:9.0 shoes: Ice bug zeal
orienteering race (JK Relay) 32:55  *** 5.94 km (5:32 / km) +100m 5:07 / km
max:192 spiked:19/19c (sick) shoes: Ice bug zeal
SYO - 2nd in Womens Trophy! Very very pleased to podium!
Was quite worried again that I would blow out - unsettled after middle and sprint, nervous about running first leg against most of the best womens runners, feeling like shit in the chest as Mum and Dad have picked up some horrendous cough and staying with them all weekend Ive not been able to avoid getting it - just generally not in a good physical or mental state... so stood on the startline praying a few inhaler puffs and some words with myself about running my own race would pay off and they did!
Felt like I held my own pretty well, in the front pack with Lizzie and Tessa, who I was working so hard to keep up with for the first half, dropped on a small route choice where I went straight and they took a track as Tessa had a shorter gaffle closer to the track. Happy to still push and stay within about 1min of them/2mins off the winner from this point whilst running on my own, and feeling v shit in the chest.
The touchless emit system has been a bit of a shambles and so results still arent published and I had to go and get myself reinstated twice from my backup, but I think I came in about 6th on first leg after the other gaffle - cecile, lizzie, tessa, grace, laura, me I think. Which set us off in a good position, Pippa had a bit of a mare to the first control but held us at 8th, setting Cat up well to pull us in on the last leg with a stormer of a run, when most other girls were making mistakes.
Feeling mixed about this JK... sprint and middle were really off, but I'm really pleased with my Long and Relay runs, they definitely reflect where I am at in training and what I can do! Now project echinacea begins hopefully to sort me in time for Tio and then for the British the week after - really looking forward to two more good weeks of racing and running with the SYO women again twice at British!
running warm up/down 9:05  1.36 km (6:41 / km)
ahr:136 shoes: Ice bug zeal
running warm up/down 10:08  1.75 km (5:47 / km)
ahr:146 rhr:63 slept:9.0 shoes: Inov8 xtalon 212
orienteering race (JK Long) 1:24:25  *** 13.78 km (6:08 / km) +300m 5:31 / km
ahr:174 max:190 spiked:28/29c shoes: Inov8 xtalon 212
8th - finally pretty happy with a performance... didn’t feel that I was running as fast as I am capable of but I was going as fast as my body was letting me on the day. Nice and clean, good route choices and good to come away with a top 10. Really had to tell myself to concentrate in the heat so I was happy to keep focus even after fatiguing and get round with no blunders.
It was really hot and there was a real lack of water on the course so I think that made it harder to stave off fatigue.
Hard to compare but I think (based on the difference between UK and Aus mens and womens km rates) the womens kms rates in UK were faster relative to the course than the Aus ones and would say that my km rate would have been up there ~ 1:40min/km behind our men, where the Aus women were about 2min/km behind the men, but our course seemed faster - it is all just speculation really, but have to try and get some sort of comparison. Good to be 2:30mins behind Charlotte Watson in this race and a few weeks ago the same at Northerns, who has results in Aus.
running warm up/down 10:06  1.69 km (5:59 / km)
shoes: Inov8 xtalon 212
running warm up/down 17:14  3.14 km (5:29 / km)
ahr:159 rhr:65 slept:8.5 shoes: Ice bug zeal
orienteering race (JK Middle) 45:06  *** 6.6 km (6:50 / km) +200m 5:56 / km
ahr:178 max:196 spiked:20/21c shoes: Ice bug zeal
Shitted this one again... really really good first half... good flow, good feeling, then bonked a little coming back over the hill, middle of the day in the heat and knew I was in mistake zone then got swayed by my 2min ahead girl who went to far left when I was at the edge of the control circle, and ran around for 5:30mins trying to work out why the wrong spot looked like the wrong spot... again really stupid, really frustrating and really struggling to keep my cool when I feel pressured. I suppose these are the first races in years that have actually mattered a bit and I need to find a way to focus myself and do what I know I can in the classic!
running warm up/down 11:37  1.97 km (5:54 / km)
ahr:152 shoes: Ice bug zeal
jog w tent
running warm up/down 21:22  3.78 km (5:39 / km)
ahr:163 rhr:54 slept:8.3 shoes: Brooks Hyperion
orienteering race (JK sprint) 18:29  *** 3.82 km (4:50 / km)
ahr:190 max:198 spiked:25/26c shoes: Brooks Hyperion
Pretty disappointed with this performance to be honest... managed to create a much harder leg for myself by being super confident that the organisers wouldnt do a give away control on the same side of the building, on what was already too easy of a course and ran around the building adding ~80s to my time... I could have looked up to check and saved this error and I backed myself and didnt and it didnt pay off!
I also wasnt on running form... had got myself quite nervous and felt a bit sick in the stomach and finding it hard to settle my breathing.
running warm up/down 14:27  2.61 km (5:32 / km)
ahr:151 shoes: Nike zoom winflo 5
few laps round de blok w Nath
cycling (commute) 40:00 
Climbing 19:00 
rhr:60 slept:8.0 (rest day)
autobelays at Virgin before getting my soleus' absolutely battered with a Becky massage... felt good today, sharp on moves
all weeks |