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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 28 days ending Feb 28, 2018:

activity # timemileskm+m
  running51 40:54:04 224.82 361.81 5128
  cycling14 7:58:00 3.11 5.0
  orienteering6 3:20:27 19.53(10:16) 31.43(6:23) 55218 /24c75%
  Forest Orienteering4 3:17:14 15.79(12:29) 25.41(7:46) 854
  swim4 2:56:43 3.82(46:15) 6.15(28:44)
  S&C3 1:59:00
  Yoga/Pilates 1 20:00
  Drills1 10:00
  Total61 60:55:28 267.07 429.8 653518 /24c75%
  [1-5]61 60:35:28
averages - sleep:7.8 rhr:54 weight:64.3kg

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Wednesday Feb 28, 2018 #

running 43:51 [3] 7.27 km (6:02 / km) +102m 5:38 / km
shoes: Icebug spirit6

Proper Porter snow run
6 PM

running 43:51 [3] 7.27 km (6:02 / km) +105m 5:37 / km
ahr:149 max:177

Tuesday Feb 27, 2018 #

running intervals 1:24:37 [3] 15.21 km (5:34 / km) +180m 5:15 / km
ahr:168 max:193 rhr:54 slept:7.5 shoes: Inov8 Roclite

Really needed this tonight!! Had a shit day at work, came home to housemate playing devils advocate and was just so agitated when I got out... to the point where every single bit of kit was annoying me on the w/u - hood, headtorch, shoe, sock.... all of it!

Struggled to get energy round ShUOC ints... 2,3,4,3,2 (1s), 6x 30/30s

Then had a nice chat jog up to Broomhill with Nath

Then a little loop back round the parks to get the ks in... really started snowing by this point and the parks just looked so lovely.... until I couldnt see anymore for all the snow in my eyes!

Felt shins a little, so concentrating alot on technique... dont seem to be struggling to bad with them in the runs, its just a dull im there sort of feel. But they are bad after a long day at Virgin in classes etc (ie. thursdays!)

They say you're a soul runner or a goal runner in some book i think.... personally I think they go hand in hand.... but runs like this always affirm that saying a little bit!

cycling (commute) 40:00 [2]

6 PM

running 1:24:37 [3] 15.21 km (5:34 / km) +194m 5:14 / km
ahr:168 max:193

Monday Feb 26, 2018 #

running (U&R SRG snow run) 56:20 [3] 10.16 km (5:33 / km) +54m 5:24 / km
ahr:158 max:183 rhr:54 slept:7.5 shoes: On Cloud X

Quiet one tonight just with the boys so kept a nice pace along 5 weirs! Feeling shins a little bit they seem to be a lot more manageable these days! Got a couple days off running over the weekend so hopefully feel fresh next week!!

cycling (Commute) 40:00 [2]

5 PM

running 56:20 [3] 11.56 km (4:52 / km) +63m 4:45 / km
ahr:158 max:183

Sunday Feb 25, 2018 #

running 54:07 [3] 6.86 km (7:53 / km) +234m 6:44 / km
ahr:148 max:178 rhr:53 slept:9.5 shoes: Inov8 Roclite

Had a long run on the program today but was pretty shattered from a huge week of work again but also super busy packing for skiing woop woop!!
Managed to (at an absolute squeeze) get a second Higgar Tor/Burbage loop in for the week... slower one with rach! Conditions and feels really meant this should have been a lot quicker than tues with Ais but Rach wasn’t on it today!! Absolutely loved it though! Gorgeous weather and sunset - how lucky to be out there!!

cycling (Commute) 30:00 [2]

4 PM

Forest Orienteering 54:07 [3] 6.86 km (7:53 / km) +257m 6:39 / km
ahr:148 max:178

Saturday Feb 24, 2018 #

8 AM

running (commute) 14:43 [3] 2.48 km (5:56 / km) +21m 5:42 / km
ahr:152 max:159 rhr:54 slept:8.5 shoes: On Cloud X

shins

running 14:42 [3] 2.48 km (5:55 / km) +29m 5:36 / km
ahr:152 max:159

11 AM

running (commute) 18:12 [3] 3.01 km (6:03 / km) +25m 5:48 / km
ahr:152 max:165 shoes: On Cloud X

running 18:12 [3] 3.01 km (6:03 / km) +29m 5:47 / km
ahr:152 max:165

5 PM

running (Commute) 15:40 [3] 3.01 km (5:12 / km) +11m 5:07 / km
ahr:140 max:173 shoes: On Cloud X

running 15:39 [3] 3.01 km (5:12 / km) +7m 5:08 / km
ahr:140 max:173

9 PM

running (Commute) 14:49 [3] 2.52 km (5:53 / km) +72m 5:09 / km
ahr:157 max:181 shoes: On Cloud X

running 14:48 [3] 2.52 km (5:52 / km) +73m 5:08 / km
ahr:157 max:181

Friday Feb 23, 2018 #

cycling (commute) 40:00 [2]

8 AM

S&C (PT Group) 30:00 [3]
ahr:118 max:150 rhr:57 slept:7.5

Joined in on my Group session today for my clients... now I know what its like to be on the other side... hard...

running 21:12 [3]
ahr:118 max:150

11 AM

swim 41:40 [3] 1.5 km (27:47 / km)

Tempos.... which were tough when aqua started and there were a couple hefty old ladies making waves!

Little bit more energy today which is nice... really felt the mid week slump and a few shorter nights sleep yesterday... feeling a bit overworked again this week but hoping to be fresh by mon for a few good runs before I go Skiing next thurs! Not gonna get a great lot of chance to run over the weekend as I have a 12hr day at work tomorrow and a big rest day on sun to get over this massive week - will see maybe a nice run on sun if I feel energetic!

running 41:40 [3] 1.58 km (26:27 / km)

Thursday Feb 22, 2018 #

running (U&R SRG) 49:48 [3] 8.25 km (6:02 / km) +73m 5:47 / km
ahr:155 max:180 rhr:53 slept:8.5 shoes: On Cloud X

cycling (Commute) 40:00 [2]

5 PM

running 49:48 [3] 8.25 km (6:02 / km) +81m 5:45 / km
ahr:155 max:180

Wednesday Feb 21, 2018 #

running 45:05 [2] 6.18 km (7:18 / km) +185m 6:21 / km
ahr:159 max:178 rhr:54 slept:8.0 shoes: On Cloud X

Virgin Run Group - slow pyramids through mearsbrook Park
Felt lethargic all day... also ate crap again today... hanging out for some rest on sunday
5 PM

Forest Orienteering 45:05 [3] 6.18 km (7:17 / km) +196m 6:18 / km
ahr:159 max:178

Tuesday Feb 20, 2018 #

running 52:46 [3] 6.82 km (7:44 / km) +239m 6:35 / km
ahr:165 max:196 rhr:57 slept:7.5 shoes: Inov8 Roclite

A series of unfortunate events lead to a very lovely evening mudfest with Ais out at Burbage... it all began yesterday (well not really it began on the weekend when I made my legs to tired for track) when I stopped in mini tesco on the way home to get some of my fave Reece’s peanut butter eggs... alas all sold out I settled for a prawn mayo sandwich and a packet of fruit.... with all intention of fueling up for a decent session tonight... hit 12pm... 4 clients down... and this prawn mayo sanga may as well have just been fish water between bread it was peutrid and binned after one bite... leading me to so regretfully get half way through the afternoon and scoff through a whole big bag of crisps... and some mini Reece’s cups!! The guilt was overbearing and enough to convince me that the only option was to get out for one of the nicest evening runs we’ve done in a while and slip and slide around Burbage and run off such junk... like legit Ais ate mud and I did the splits and we got confused about every track and whether we were even on a track or just rock scrambling... stellar!

cycling (Commute) 40:00 [2]

6 PM

Forest Orienteering 52:45 [3] 6.82 km (7:44 / km) +252m 6:32 / km
ahr:164 max:196

Monday Feb 19, 2018 #

running 1:13:48 [3] 11.51 km (6:25 / km) +240m 5:48 / km
ahr:171 max:194 rhr:53 slept:6.0 shoes: Inov8 Roclite

Such a slow lunch slog... feeling really physically tired and not slept enough! But just needed a break out from work... was trying to get over to Graves from Eccy which was in retrospect not going to happen but I basically just got lost around the golf course trying haha
1 PM

running 1:13:47 [3] 11.51 km (6:25 / km) +260m 5:46 / km
ahr:171 max:193

Sunday Feb 18, 2018 #

running warm up/down 8:41 [3] 1.67 km (5:12 / km) +27m 4:49 / km
ahr:149 max:160 rhr:44 slept:9.0 shoes: Ice bug zeal

orienteering race (YHOA Superleague Middle) 47:45 [4] **** 5.55 km (8:36 / km) +144m 7:37 / km
ahr:161 max:192 spiked:18/24c shoes: Ice bug zeal

Fun map! Wasn’t a bad race in terms of nav although now that I’ve looked back on what was spiked and what not I do feel like I need to get my head into gear a bit more about when I’m loosing time on scrappy stuff... definitely felt like physically hard work today and that I was really pushing to run at pace! Just feeling a bit tired and achy! Another big week ahead of work - cramming clients in before ski trip... so probs gonna feel tired this week too!!

running warm up/down 17:46 [3] 3.04 km (5:51 / km) +38m 5:30 / km
ahr:165 shoes: Brooks Ghost 10

10 AM

running 8:40 [3] 1.67 km (5:12 / km) +30m 4:47 / km
ahr:149 max:160

Forest Orienteering 45:17 [3] 5.55 km (8:10 / km) +150m 7:12 / km
ahr:161 max:192

running 17:45 [3] 3.05 km (5:50 / km) +36m 5:30 / km
ahr:165 max:181

Saturday Feb 17, 2018 #

running 15:20 [3] 2.86 km (5:22 / km) +24m 5:09 / km
ahr:164 max:180 rhr:56 slept:8.5 shoes: On Cloud X

running (Brooks Levitate run) 51:39 [3] 8.77 km (5:53 / km) +113m 5:32 / km
ahr:158 max:185

Brooks day in shop so a group of us took the levitates out for a spin - I still really like this shoe and am quite looking forward to receiving a pair soon! Felt the shins but not sure if that’s the shoe as they were a bit tetchy jogging in!!
Glutes were sore after circuits yesterday! But them and back feeling ok now!!
Did Run Sig afterwards... was really interesting to see that my shins are overcompensating for an inward knee roll! All in all a neutral run but perhaps I can try a bit more abductor and hip work to try and correct knee movement from top not bottom!!

Followed morning run with a nice sunny afternoon walk in Le peaks woop
9 AM

running 15:19 [3] 2.87 km (5:21 / km) +38m 5:01 / km
ahr:163 max:180

running 51:38 [3] 8.77 km (5:53 / km) +127m 5:29 / km
ahr:158 max:185

Friday Feb 16, 2018 #

cycling 43:00 [2]

Commute + charity spin

S&C (Shuoc circuits ) 41:00 [3]
shoes: Nike zoom elite

running 11:21 [3] 1.92 km (5:55 / km) +50m 5:14 / km
ahr:142 max:182 slept:6.5 shoes: Nike zoom elite

To circuits

running 23:21 [3] 4.2 km (5:34 / km) +61m 5:11 / km
ahr:170 max:186 shoes: Nike zoom elite

Home with Patrick... felt like hard work
10 AM

running 31:50 [3]
ahr:127 max:149

3 PM

running 11:20 [3] 1.92 km (5:53 / km) +50m 5:13 / km
ahr:142 max:182

running 40:56 [3]
ahr:108 max:166

running 23:21 [3] 4.2 km (5:33 / km) +63m 5:10 / km
ahr:170 max:186

Thursday Feb 15, 2018 #

swim 47:37 [3] 1.5 km (31:45 / km)

Back a bit achy and I was very tired when I woke up today after big Wednesday at work so decided to take an easy swim... did a few tempo sets in the pool and it has definitely helped loosen off the back!
1 PM

running 47:37 [3] 1.52 km (31:13 / km)

Wednesday Feb 14, 2018 #

running (Virgin Run Group) 48:02 [3] 7.32 km (6:34 / km) +58m 6:19 / km
ahr:155 max:174 rhr:59 slept:7.0 shoes: On Cloud X

Ez up to millhouses and back along hutcliffe wood with run group
5 PM

running 48:01 [3] 7.32 km (6:34 / km) +66m 6:17 / km
ahr:155 max:174

Tuesday Feb 13, 2018 #

cycling (Commute) 40:00 [2]

running 33:20 [3] 5.28 km (6:19 / km) +74m 5:54 / km
ahr:152 max:178 slept:6.5

Ez with Rach and Ste... Rach chucked a little wobbly coming into Broomhill and decided her HR was 200 as her watch was saying even then she was quite happily chatting away as she was jogging so we walked a bit up there!
Back feeling a lot better today (almost back to normal) but pulling on the bike and up the hills running!
Didn’t have much in me today... slept badly and up early... now have been on a 3hr pancake epic with Rach and soooo ready for bed!
6 PM

running 33:20 [3] 5.28 km (6:19 / km) +87m 5:50 / km
ahr:152 max:177

Monday Feb 12, 2018 #

running (U&R SRG) 1:03:56 [2] 10.1 km (6:20 / km) +52m 6:10 / km
ahr:167 max:191 slept:7.5 shoes: On Cloud X

Slower one tonight which was good as back is feeling a bit better but not there yet!
Much slower in the second half with the new kid on the block who struggles with further than 5km!!
Took a faster last km which was uncomfortable so no track tomorrow - nice easy one with Rach I think!
If I survive the wrath of virgin boss to tomorrow night

cycling (Commute) 25:00 [2]

5 PM

running 1:03:56 [3] 10.1 km (6:20 / km) +60m 6:09 / km
ahr:167 max:191

Sunday Feb 11, 2018 #

10 AM

running warm up/down 8:51 [3] 1.6 km (5:32 / km) +16m 5:16 / km
shoes: Inov8 Roclite

running 8:51 [3] 1.6 km (5:32 / km) +29m 5:04 / km
ahr:147 max:158

running 20:44 [3] 3.37 km (6:09 / km) +116m 5:15 / km
ahr:154 max:187

11 AM

orienteering intervals (sprint relay ponderosa) 26:45 [4] *** 4.6 km (5:49 / km) +90m 5:18 / km
ahr:153 max:187 rhr:49 slept:8.0 shoes: Inov8 Roclite

Two legs of sprint relay from Ponderosa
Very uncomfortable up the hills in the back, although it is feeling better today then yesterday! So just took them quite slow, which helped a bit with making route choices! Good fun!

running 5:50 [3] 0.84 km (6:57 / km) +38m 5:39 / km
ahr:145 max:156

12 PM

running warm up/down 5:51 [3] 0.84 km (6:58 / km) +45m 5:30 / km
shoes: Inov8 Roclite

orienteering intervals (Sprintervals) 29:14 [4] ** 4.73 km (6:11 / km) +84m 5:41 / km
ahr:157 max:178 shoes: Inov8 Roclite

Sprintervals round Uni of and Western Park. Weather gods decided to let rip mid session! Back warmed in a bit (still not good) but felt able to push the pace a little more on the flat bits so tried that.... only one bad route choice on long leg the most us girls made!
Legs also feeling it today - so all in all not feeling physically on point but good weekend of some technical training with a good group to pace each other! Very enjoyable!!
Followed by Tommy and Chars homade soup, bread and cookies which was amaze.... and they sent me home with cookies.... just feel absolutely spoilt!

running 29:14 [3] 4.73 km (6:11 / km) +106m 5:33 / km
ahr:157 max:178

running 7:05 [3] 1.1 km (6:25 / km) +36m 5:31 / km
ahr:161 max:166

1 PM

running warm up/down 7:05 [3] 1.1 km (6:26 / km) +40m 5:27 / km
shoes: Inov8 Roclite

Saturday Feb 10, 2018 #

10 AM

running 12:19 [3] 1.86 km (6:37 / km) +15m 6:22 / km
ahr:151 max:165

11 AM

running warm up/down 12:19 [3] 1.86 km (6:37 / km) +4m 6:33 / km
shoes: On Cloud X

running warm up/down 12:57 [3] 2.41 km (5:22 / km) +29m 5:04 / km
shoes: On Cloud X

orienteering 19:27 [3] 3.4 km (5:43 / km) +32m 5:28 / km
ahr:168 max:191 rhr:54 slept:9.5 shoes: On Cloud X

Chars sprint training weekend - was a bit iffy about whether or not to go. Back felt marginally better this morning so went but it was just a slow technique training for me really!
Sprint from Ice Sheffield.
Really uncomfortable warming up and trying to run with any pace, but definitely loosened off a bit in the warm down!
COuld have taken 2 better route choices and cheated myself a bit out of 6 by not going to the top level but got around ok otherwise :)
On a side note - shins felt completely fine - good good!

running 19:26 [3] 3.4 km (5:43 / km) +33m 5:27 / km
ahr:168 max:191

running 12:57 [3] 2.41 km (5:23 / km) +29m 5:05 / km
ahr:157 max:169

2 PM

orienteering intervals (Sprintervals) 37:16 [3] 5.95 km (6:16 / km) +79m 5:52 / km
ahr:169 max:194 shoes: On Cloud X

Sprintervals around Hallam and Broomhall.
First and last werent too bad... just slow with my uncomfortable stupid annoying back! But middle one had two bad route choices.... head just went!

Bit frustrated as I had shifted work to be able to do the sessions and have been looking forward to them for a couple weeks and have struggled round because I was a right knobhead in the gym.... doing what I tell people not to do everyday! Hopefully will feel a bit better again tomorrow and can get round the sessions with a bit more pace... however they're hilly tomorrow - which was the most painful part today!

running 37:16 [3] 5.95 km (6:16 / km) +82m 5:52 / km
ahr:169 max:194

Friday Feb 9, 2018 #

cycling (Commute) 40:00 [2]

Note
rhr:54 slept:8.0 (rest day)

Really really stiff back today! Uncomfortable to be at work - given it a good stretch and loads of fisiocream and Ais has given a top notch massage! So hopefully be right in a few days - but not training today... and maybe taking it a bit easier then planned tomorrow!

Thursday Feb 8, 2018 #

S&C 48:00 [3]
ahr:105 max:146 rhr:54 slept:8.5 shoes: inov8 f-lite 215

I was a bit silly today! Finally decided to dedicate some quality time to some quality strength work and be committed to it... and my eyes were bulging out of my face when I looked at the bar and thought... wouldnt it be a nice start to be deadlifting my bodyweight first session back.
Needless to say it happened... but with terrible technique and my back is very stiff now! Not twinged so hope itll be right in a few days but I know its gonna be stiff a few days!

x trainer 6mins w/u

shoulder mobility
squats/negs
squats: 4 x 10 @ 20kg, 40kg, 40kg, 45kg, 50kg
negs: 4 x 4

Deads/plank lunge w twist/straight leg sit ups
deads: 40kg x 10, 50kg x 10, 60kg x 10, 65kg x 2, 60kg x 2, 50kg x 6
plank: 4 x 10
sit ups: 4 x 15

swim 41:32 [3] 1.5 km (27:41 / km)

Really crap sesh so just mainly used it for recov... legs not moving, back hurting... and... just absolute assholes in the virgin pool as usual - such a rubbish pool for swimming in!

cycling (Commute) 25:00 [2] 5.0 km (5:00 / km)

Wet.
12 PM

running 41:21 [3]
ahr:104 max:146

running 41:32 [3] 1.5 km (27:41 / km)

Wednesday Feb 7, 2018 #

running (Client run) 51:59 [3] 7.96 km (6:32 / km) +84m 6:12 / km
ahr:148 max:161 rhr:57 slept:7.5 shoes: On Cloud X

Took a client for a spin up to eccy woods... tired by the end of Wednesday - always a long day! Legs tired... everything tired - good to get out the gym for an hour though!
5 PM

running 51:59 [3] 7.96 km (6:32 / km) +96m 6:10 / km
ahr:148 max:161

Tuesday Feb 6, 2018 #

10 AM

running (commute) 13:16 [3] 2.41 km (5:30 / km) +19m 5:18 / km
shoes: Nike zoom elite

to virgin

running 13:15 [3] 2.41 km (5:30 / km) +25m 5:13 / km
ahr:147 max:159

12 PM

running 1:08:07 [3] 11.69 km (5:49 / km) +230m 5:18 / km
ahr:171 max:197

1 PM

running intervals (shuoc ints early) 1:08:07 [4] 11.69 km (5:50 / km) +231m 5:18 / km
ahr:171 max:197 rhr:67 slept:9.0 shoes: Inov8 Roclite

Weird day with work again - giving me a lunchtime run again! Did alices shuoc sesh, tough tempos up the hills and legs tired from last night so was just focusing on HR! Felt great coming back down though and got the legs spinning so decided to double the short ints and throw in some strides.

Shins still iffy (esp RHS) but the fact that I could pick up alright speed down the hills and them not really feel worse after 30km in 2 days is not a bad sign and finally started to feel the glutes a bit when dropping down into Porter which is nice because for a while now its just felt like the big muscles are doing nothing!
Virgin Run Group tomorrow then a few days off running before Chars sprint training weekend - hopefully leave the legs feeling fresh for the weekend!

4 x 4mins/1min, 8 x 1min/1min, 4 strides back through Bingham.

Monday Feb 5, 2018 #

running (U&R SRG) 1:22:16 [3] 15.18 km (5:25 / km) +149m 5:10 / km
rhr:47 slept:6.0 weight:64.3kg shoes: On Cloud X

Legs a bit tight... think it’s from all the dancing and walking in heels on sat night... making me nervy about my shins! But got round fine considering a rubbish sleep and busy day at work!

Yoga/Pilates 20:00 [0]

5 PM

running 1:22:26 [3] 15.18 km (5:26 / km) +192m 5:06 / km
ahr:163 max:187

Sunday Feb 4, 2018 #

Note

Didn’t manage to get out today! Which was not on the training plan but too much work to do... the next few weeks are a bit more chill hours wise so should hopefully get some decent runs in!

Saturday Feb 3, 2018 #

orienteering (Sheff city score maprun) 40:00 [3] 7.2 km (5:33 / km) +123m 5:07 / km
shoes: On Cloud X

Jogged it round after work on maprun as I wasn’t able to get out of work on wed to go! Tried to push the pace on some of the legs but also lots of stopping to register controls etc (still didn’t manage to register 4&5 anyway!) and it was wet and slippy!
Potential could have made some better route choices towards the end but was good to get the time in running anyway!
Really liked MapRun! Neat training tool!!

running warm up/down 7:40 [3] 1.2 km (6:23 / km)
shoes: On Cloud X

4 PM

running 47:41 [3] 8.4 km (5:41 / km) +156m 5:12 / km
ahr:173 max:200

Friday Feb 2, 2018 #

cycling (commute) 40:00 [2]

Note

rest day - been manic - 2 60hr weeks with loads of new clients and shit going on and i defo feel like im no longer keeping up with myself - so going to take some time tonight, sunday and over the next week for admin and reset!

Thursday Feb 1, 2018 #

cycling (commute) 25:00 [2]

12 PM

cycling intervals (peak power test) 10:00 [4]

Clare made me do 3 before my swim today... got progressively worse.... but I also think they are fucking stupid because because they are so dependent on what resistance you give the bike which is only determined from you weight and gender...

swim 45:54 [3] 1.65 km (27:49 / km)

Some absolute old bint in the pool today... being a proper rude cow with no swim etiquette.... dno why people have to be like that...

running 58:09 [3] 1.63 km (35:47 / km)

3 PM

Drills 10:00 [3]
shoes: On Cloud X

With a client... also got to do a fair bit of yoga and stretching with various clients which was nice

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