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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 28 days ending Feb 28, 2014:

activity # timemileskm+m
  orienteering7 4:44:06 23.92 38.5 214
  running9 3:56:06 22.87 36.8 402
  Yoga/Pilates 3 2:13:00
  swim2 1:45:00 0.93 1.5
  S&C1 25:00
  Total14 13:03:12 47.72 76.8 616

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Friday Feb 28, 2014 #

running (tabata ints) 38:14 [4] 6.44 km (5:56 / km) +124m 5:25 / km
shoes: mizuno wave sayonara

about 11mins w/u then 4 sets of 4min tabata ints with 1 min rest between each set then about 8mins w/d

felt pretty rough running, esp to begin with, probably just because of my lack of training this week, just been super busy!

my right adductor was pretty sore by the end and i rekon its because i strained my right quad abit at the NOL on the weekend and not my adductor is compensating.

lovin the new shoes though! feet a bit achy but i think its because their stiff and just need wearing in :D

S&C 25:00 [3]
shoes: mizuno wave sayonara

3x1min glute med isometrics each leg
3x12 single leg squats/glute ham curls each leg
2x1min bird dog each leg
2x45sec plank

Wednesday Feb 26, 2014 #

orienteering warm up/down 8:13 [3] 1.62 km (5:04 / km)
shoes: inov8 f-lite 215

orienteering (sprintervals) 13:23 [5] 2.59 km (5:10 / km) +11m 5:04 / km
shoes: inov8 f-lite 215

sprintervals round melb uni, ran well, calfs got tired quick though.

got to back log for the weekends NOLs and took a rest day mon, then didnt manage to train yesterday as i was just too swamped with my 3 different jobs i suddenly have!

orienteering warm up/down 5:25 [3] 1.01 km (5:22 / km)
shoes: inov8 f-lite 215

Yoga/Pilates (stretching) 13:00 [1]
shoes: inov8 f-lite 215

on the roller then a few calf stretches to finish up

Sunday Feb 23, 2014 #

running warm up/down 10:51 [3] 1.37 km (7:55 / km)
shoes: inov8 f-lite 215

orienteering race 27:26 [4] 3.65 km (7:31 / km) +32m 7:12 / km
shoes: inov8 f-lite 215

struggled to run hard, quad was hurting but navigated pretty well.

Saturday Feb 22, 2014 #

Event: NOL Round 1

orienteering race 14:56 [4] 1.24 km (12:03 / km)
shoes: Saucony ProGrid Kinvara

completely blew out in the race. was running well until i ran straight into the middle of the out of bounds

running warm up/down 10:00 [3]
shoes: inov8 f-lite 215

running warm up/down 8:30 [3] 1.62 km (5:15 / km)
shoes: Saucony ProGrid Kinvara

orienteering race 20:47 [5]

pretty happy with this race, took a while to settle in after the mornings blow out but no mistakes

Thursday Feb 20, 2014 #

Yoga/Pilates 1:00:00 [3]

really struggled with alot of the exercises tonight, quads pretty stiff from last nights run, but also think im just tired, rode up and downt he mount today to meet a friend for brecky and then walked up the mount to ollies and then rode back down again to coach tennis for an hr, so all up a bit tiring, probably wont run tomorrow but instead take the dogs for a long walk in lead up to the weekends NOL races

Wednesday Feb 19, 2014 #

orienteering (street o) 58:00 [4] ** 9.1 km (6:22 / km) +41m 6:14 / km
shoes: Saucony ProGrid Kinvara

Was really good, felt good running, calfs pulled up well after yesterdays ints.
It was especially hard though because it was pissing down with rain and barely any of us though to bring map bags, so the map just turned to a paper mush ball pretty quick. I think laurina dnfed after the 3rd control cos her map was already wrecked. I managed to make mine last about 2 thirds of the map then right when i was about to give up mark finished his course and gave me his map to continue on! woo! The wet map definitely slowed the course down alot though, couldnt read descrptions so could never find the punches straight away and could read the map while running so had to stop carefully unpeel it and try work out where the controls used to be on the soppy faded paper haha.... fun run though!

Also for the first time in ages it was FREEZINGGGGGG had to turn the heater on full blast when i got in the car... hello rain!

Tuesday Feb 18, 2014 #

running warm up/down 14:03 [3] 2.44 km (5:45 / km)
shoes: inov8 f-lite 215

did about 6mins w/d ride to the pool from the track as well

running intervals (tabata) 14:11 [4] 2.4 km (5:55 / km)
shoes: inov8 f-lite 215

did 3 4min sets of tabata ints. calfs felt a bit rough

swim 35:00 [3] 1.0 km (35:00 / km)

Sunday Feb 16, 2014 #

orienteering race (Hagaby) 59:22 [3] *** 6.6 km (9:00 / km) +72m 8:32 / km
shoes: Inov-8 Baregrips

pretty average run, head wasnt in it and was so tired, didnt really make any mistakes though, but should be running a lot faster through bendigo terrain!

orienteering (sprint) 28:30 [3] **** 3.69 km (7:43 / km) +39m 7:20 / km
shoes: inov8 f-lite 215

went out and jogged yesterdays sprint course that i missed

Saturday Feb 15, 2014 #

running intervals 45:06 [3] 6.92 km (6:31 / km) +119m 6:00 / km
shoes: Under Armour Charge RC Storm

mum and lucy bailed on bendigo ToDay, bit annoying anyway decided not to drive to bendigo twice by myself and i have a friends 21st tonight which would actually be really nice to go to. wanted to do something not to hard but to get a bit of speed into the legs as im missing a sprint race - which really is probably more important atm - might see if i can get ahold of the map and go do it after tomorrow race.

about 12mins w/u 10x200s/100rec followed by about 16mins w/d
felt a bit shite in the stomach tbh and legs were sore from yesterdays rolling hills which i havnt done in a while, and then just completely stiffened up in the w/d. was really nice to go just after a little summer shower though with cool air for a change coming up off the wet ground!

Friday Feb 14, 2014 #

running 43:21 [3] 7.11 km (6:06 / km) +150m 5:31 / km
shoes: Under Armour Charge RC Storm

Really pissed off cos some little fucking pinner thought it was ok to ride his bike back and forth past me, and then come past and spank me then hide up someones driveway until i ran past and i know who the little fucker is cos i coached him in tennis so I'm gonna call his mum!
apart from that feet were a bit sore in the shoes i havnt worn in a while, calves pulled up fine after sprintervals and felt pretty good.

Thursday Feb 13, 2014 #

running warm up/down 8:16 [3] 1.41 km (5:52 / km) +9m 5:41 / km
shoes: inov8 f-lite 215

orienteering (sprintervals) 34:31 [4] *** 6.37 km (5:25 / km) +19m 5:20 / km
shoes: inov8 f-lite 215

sprintervals at princes park.
still so effing hot and muggy but better then last week!
felt a bit better like i might actually be gaining some fitness, still pretty slow though!
but it was fun!

Wednesday Feb 12, 2014 #


had planned to run macedon park and street but it was cancelled because on the fires, and i had no energy so just ended up doing nothing :(

Tuesday Feb 11, 2014 #

swim (cardio aqua) 45:00 [3]

went with brodie - heaps more fun then laps but fair to say we were the youngest by at least 50yrs, still we got smashed by the oldies in some of the races

swim (laps) 15:00 [3] 0.5 km (30:00 / km)

swim (stretching) 10:00 [1]

running 33:00 [3] 5.38 km (6:08 / km)
shoes: inov8 f-lite 215

legs a bit tired from this mornings aqua adventures! and really struggled to breathe - obviously cos im unfit but also think it had alot to do with all the smoke everywhere!
its really hot, hopefully brodies up for a swim at the res later!

Monday Feb 10, 2014 #

Yoga/Pilates 1:00:00 [3]

Feeling pretty stiff after long day setting up and helping at the festival on sat.

Just crashed when i got home from that and wasnt keen to get up and go orienteering in ballarat in the heat on sunday - turned out to be a good decision as we ended up evacuating home for a few hours in the arvo due to the watch and act warning in our area in regards to the gisborne/riddells creek fires! Pretty scary stuff - i bloody hope they werent deliberately lit by some absolute dumbass!

Only now do i actually feel like im recovered and regained some strength from Base Camp trek, followed by tassie camp, followed by canberra sprint camp, so time to get stuck into some decent training. Bit worried about how late it is in regard to beginning of NOL season - but not much i can do about that!

Thursday Feb 6, 2014 #

orienteering (sprintervals) 13:33 [4] * 2.63 km (5:09 / km)
shoes: inov8 f-lite 215

sprintervals in carlton garden with a few from MFR. Felt pretty ill by the end of the course so didnt do the backwards intervals and just warmed down backwards instead.

running warm up/down 10:34 [2] 1.71 km (6:11 / km)
shoes: inov8 f-lite 215

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