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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 28 days ending Feb 28, 2019:

activity # timemileskm+m
  running45 33:05:42 173.23 278.78 4402
  cycling24 14:30:58 21.61 34.78 59
  orienteering6 4:49:54 21.72(13:21) 34.96(8:18) 84230 /31c96%
  Yoga/Pilates 9 3:07:12
  S&C3 2:16:18
  Forest Orienteering2 1:48:35 7.49(14:30) 12.05(9:00) 375
  Climbing3 1:28:09
  trail run1 1:05:04 7.28(8:57) 11.71(5:33) 267
  Sprint Orienteering2 51:09 6.93(7:23) 11.15(4:35) 56
  hike1 39:11 1.55(25:13) 2.5(15:40) 304
  Fell run1 39:10 1.55(25:12) 2.5(15:40) 298
  swim1 30:05 0.56(53:48) 0.9(33:26)
  Drills2 20:21 1.68(12:08) 2.7(7:32)
  Total67 65:11:48 243.6 392.04 660330 /31c96%
  [1-5]56 51:29:15
averages - sleep:8.2 rhr:57

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Thursday Feb 28, 2019 #

running 38:16 [3] 7.28 km (5:15 / km) +105m 4:54 / km
ahr:149 max:166 rhr:60 slept:8.0 (sick) shoes: On cloudsurfers

PB Porter w Lova... feeling very average this morning, with a big ol headache... I thought I drank plenty yesterday, but Ive just actually clocked how much activity I did and decided maybe not!

cycling (Commute) 30:00 [0]

7 AM

running 38:15 [3] 7.28 km (5:15 / km) +110m 4:53 / km
ahr:149 max:166

Wednesday Feb 27, 2019 #

cycling (commute) 27:00 [0]

6 AM

running 10:19 [3]
ahr:74 max:101

7 AM

Yoga/Pilates 10:19 [0]
ahr:74 rhr:58 slept:7.0 (sick)

9 AM

Yoga/Pilates 13:00 [0]

big ol hip flexor yoga sequence w client
10 AM

cycling intervals 52:00 [4] 28.4 km (1:50 / km)
ahr:156 max:185

Client cancelled, thought about climbing but forgot shoes so found some time to do those spinner ints.... trying to replicate a track sesh from a few weeks ago;
6mins WU
2 x 8mins/off 1min, 2 x 4mins/off 30s, 4 x 2mins/off 30s, 6 x 40s/off 20s
4mins CD then cycled over to the shop as an extended CD.
Felt good... quads were burning, and nose a bit snotty but otherwise good!

running 52:01 [3]
ahr:156 max:185

11 AM

cycling warm up/down (commute) 12:29 [2] 3.19 km (3:55 / km) +18m 3:48 / km
ahr:123

cycling 12:29 [3] 3.19 km (3:55 / km) +41m 3:41 / km
ahr:123 max:143

6 PM

running warm up/down 5:29 [3] 1.08 km (5:05 / km) +15m 4:45 / km
shoes: Inov8 xtalon 212

running 5:29 [3] 1.08 km (5:04 / km) +16m 4:42 / km
ahr:138 max:147

running 1:22:41 [3] 8.48 km (9:45 / km) +161m 8:54 / km
ahr:148 max:176

7 PM

orienteering 1:22:42 [3] 8.48 km (9:45 / km) +164m 8:54 / km
ahr:148 max:176 shoes: Inov8 xtalon 212

Possibly the worst orienteering I have ever done, at least since I was a little kid... had a 24min control! Everyone goes blah blah its Eccy Woods and at night, its hard blah blah, but Ive literally never had such issues with Eccy Woods, night or day, and its definitely because I was not reading features or compass and just running with a very blase subconscious that I would just see the control... which definitely does not happen in Eccy Woods... at night...
Just not the one for me at all tonight.... and probably really a very overcooked day coming back from illness! Will archive that in the never want to think about this again file!

Tuesday Feb 26, 2019 #

cycling (commute) 28:00 [0]

running 15:13 [3] 3.28 km (4:38 / km) +10m 4:34 / km
ahr:153 shoes: saucony freedom iso 2

Had planned to go over gym and do some spinner ints in the warmth... got on the bike after work... peddled 20m, realised the air temp was probably warmer than the gym, and that I wasnt going to be cooped in on such a nice evening, so that was that, I turned back and jogged to track w Rich along the canal

Drills 15:07 [3] 2.1 km (7:12 / km)
ahr:156 shoes: saucony freedom iso 2

Drills and 4 100m strides... just still wasnt feeling quite right and a bit flat when I got on the track so decided to call it quits here and head back to shop... in a good mood because I've finally managed not only a run but a double day, even if it was reasonably light.

running 15:45 [3] 3.35 km (4:42 / km) +32m 4:29 / km
ahr:160 shoes: saucony freedom iso 2

back to shop
7 AM

hike 39:11 [2] 2.5 km (15:40 / km) +304m 9:45 / km
ahr:137 rhr:58 slept:7.25 (sick) shoes: ON cloudventure

Still trying to shake this cold, but couldn't resist an early morning out at Win Hill in this lush weather! Said I was just going to walk it, but tbf I'm not even sure I can straight run up Win Hill and I took a brisk walk up and a jog back down so it wasn't really far off an easy run.... not really sure what to classify it as! Whatever it was... it was a great start to the day after a rubbish few weeks, Peaks put on a real show at sunrise! Feeling a bit more energetic this week!

Fell run 39:10 [3] 2.5 km (15:40 / km) +298m 9:49 / km
ahr:137 max:172

5 PM

running 15:12 [3] 3.28 km (4:38 / km) +14m 4:33 / km
ahr:153 max:177

running 15:07 [3] 2.1 km (7:11 / km)
ahr:156 max:176

running 15:45 [3] 3.35 km (4:42 / km) +47m 4:24 / km
ahr:160 max:170

Monday Feb 25, 2019 #

cycling (commute) 45:00 [0]

7 AM

Yoga/Pilates 10:38 [1]
ahr:78 rhr:53 slept:8.3 (sick)

running 10:38 [3]
ahr:78 max:93

9 AM

Yoga/Pilates 15:00 [1]

yoga and ankles with a client
5 PM

running 41:17 [3]
ahr:102 max:138

Sunday Feb 24, 2019 #

Yoga/Pilates 34:20 [1]
ahr:79 rhr:56 slept:8.5 (sick)

My sinus is so sore that its giving me headache and toothache.... feeling rubbish that I cant enjoy this lush feb weather

cycling (commute) 30:00 [0]

9 AM

running 34:19 [3]
ahr:79 max:125

Saturday Feb 23, 2019 #

Climbing 31:43 [2]
ahr:114 rhr:57 slept:8.25 (sick) (rest day)

Autobelays at Virgin then 20mins steam room with Hayley... tried some 6’s, didn’t win but definitely getting better
7 PM

running 31:42 [3]
ahr:114 max:145

Friday Feb 22, 2019 #

cycling (Commute) 45:00 [0]

running 18:08 [3] 3.71 km (4:53 / km) +61m 4:31 / km
ahr:139 rhr:52 slept:7.75 (sick) shoes: saucony freedom iso 2

orienteering 22:24 [3] 4.64 km (4:50 / km) +40m 4:38 / km
ahr:151 shoes: saucony freedom iso 2

Sprintervals around west one and housing estate... was pretty good but I know the map well... running ok but still haven’t shaken this cold

running warm up/down 4:33 [3] 1.01 km (4:30 / km) +4m 4:25 / km
ahr:147 shoes: saucony freedom iso 2

5 PM

running 18:07 [3] 3.71 km (4:53 / km) +69m 4:28 / km
ahr:140 max:165

Sprint Orienteering 22:23 [3] 4.64 km (4:50 / km) +48m 4:35 / km
ahr:151 max:172

running 4:32 [3] 1.01 km (4:30 / km) +13m 4:14 / km
ahr:148 max:155

Thursday Feb 21, 2019 #

cycling (Commute) 45:00 [0]
(sick) (rest day)

Was feeling well enough to go to the works but some douche kept me back 45mins late at work so that ship sailed...

Wednesday Feb 20, 2019 #

cycling (Commute) 45:00 [0]
(sick) (rest day)

Tuesday Feb 19, 2019 #

cycling (commute) 30:00 [0]
rhr:56 slept:8.5 (sick) (rest day)

butt doms are rool today

planned to go do the track sesh on the spinner... but feeling flat again today and still a bit coldy.... getting pretty fed up with it now, just want to shake it and get back to normal training... so have gone straight home from work for a nap and an early night.

Monday Feb 18, 2019 #

trail run 1:05:04 [3] 11.71 km (5:33 / km) +267m 4:59 / km
ahr:171 rhr:54 slept:8.0 (sick) shoes: ON cloudventure

Cheeky surprise Burbshaw....
Probably not quite ready yet, still a bit full of cold... but was out Peak anyway and it was a nice day so would have been rude not to... Burbage has never seen so much Mary snot

running warm up/down 5:44 [3] 0.99 km (5:47 / km) +4m 5:41 / km
ahr:147 shoes: saucony freedom iso 2

S&C 41:25 [2]
ahr:134 shoes: saucony freedom iso 2

circuits

Yoga/Pilates 10:00 [2]
ahr:117

running warm up/down 10:38 [3] 2.02 km (5:16 / km) +28m 4:55 / km
ahr:154 shoes: saucony freedom iso 2

2 PM

running 1:05:04 [3] 11.71 km (5:33 / km) +288m 4:57 / km
ahr:171 max:188

running 5:43 [3] 0.99 km (5:48 / km) +18m 5:18 / km
ahr:147 max:158

5 PM

running 41:25 [3]
ahr:134 max:169

running 4:50 [3]
ahr:117 max:128

running 10:37 [3] 2.02 km (5:15 / km) +33m 4:52 / km
ahr:154 max:165

Sunday Feb 17, 2019 #

Note
rhr:55 slept:9.0 (sick) (rest day)

Saturday Feb 16, 2019 #

running warm up/down 11:16 [3] 2.11 km (5:20 / km) +50m 4:46 / km
ahr:147 shoes: Icebug spirit6

orienteering race 51:12 [3] 5.94 km (8:37 / km) +237m 7:11 / km
ahr:168 (sick) shoes: Icebug spirit6

Northern Night Champs... weird one because I ran in thinking... that wasnt too bad I've probably placed... only to see that Chloe Haines had taken almost 9mins out of me which was a bit of a surprise - learning curve that I hesitate more and mistakes are bigger than what they seem in the dark... and that a cold slows you down, no matter how mentally over it you are!
1min on first control, 1min leg 3, 1min long leg, 30s leg 8, 20s leg 9, 20s leg 10, 3mins leg 12... and that doesnt include hesitations... yeah ok you can start to see where it adds up

running warm up/down 10:37 [3] 2.03 km (5:14 / km) +50m 4:39 / km
ahr:177 rhr:55 slept:9.0 shoes: saucony freedom iso 2

cycling (commute) 25:00 [0]

7 PM

running 11:16 [3] 2.11 km (5:20 / km) +54m 4:43 / km
ahr:147 max:161

Forest Orienteering 51:11 [3] 5.94 km (8:37 / km) +245m 7:09 / km
ahr:168 max:193

running 10:37 [3] 2.03 km (5:14 / km) +52m 4:38 / km
ahr:177 max:186

Friday Feb 15, 2019 #

cycling (Commuting ) 1:00:00 [0]

orienteering 57:25 [3] 6.11 km (9:24 / km) +120m 8:33 / km
ahr:147 rhr:53 slept:6.75 (sick) shoes: Inov8 xtalon 212

ShUOC training at burbage mines - felt ok and really enjoyed it, but 40mins was enough really... a lot of snot and coughing by that point
6 PM

Forest Orienteering 57:24 [3] 6.11 km (9:23 / km) +130m 8:29 / km
ahr:147 max:181

Thursday Feb 14, 2019 #

cycling (commute) 1:00:00 [0]
rhr:62 slept:7.0 (sick) (rest day)

Feeling surprisingly ok today.... still head coldy so not going to train in the hope I can maybe orienteer tomorrow, but given last night I thought Id struggle through work but I got on ok

Wednesday Feb 13, 2019 #

cycling (commute) 30:00 [0]

to and from Tims

running 41:02 [2] 7.26 km (5:39 / km) +137m 5:10 / km
ahr:147 max:171 rhr:52 slept:8.7 (sick) shoes: Nike zoom winflo 5

Really shouldnt be running Tipsy Sportsman after having the day off of work with this cold and still feeling full of it... decided to, then had words with myself and Lova and decided not to.... then decided to just go for one pub, just to get a time on the board and be able to win the series.... which turned into a couple of pints with Grace and Lova, an easy mosey around and then everyone round for dinner... hopefully I wont be paying for my stupid decisions too hard tomorrow.
7 PM

running 41:02 [3] 7.26 km (5:39 / km) +159m 5:06 / km
ahr:147 max:171

Tuesday Feb 12, 2019 #

cycling (commute) 30:00 [0]
rhr:54 slept:9.0 (sick) (rest day)

feeling real full of head cold again... no training

Monday Feb 11, 2019 #

Yoga/Pilates 26:00 [1]

with clients and at the end of circuits

cycling (commute) 45:00 [0]

S&C 42:00 [2]
ahr:101 max:161 rhr:54 slept:7.85 (sick)

circuits

running 11:30 [3] 2.26 km (5:05 / km) +60m 4:30 / km
ahr:143 shoes: Nike zoom winflo 5

to circuits

running 10:05 [3] 2.0 km (5:03 / km) +9m 4:56 / km
ahr:142 shoes: Nike zoom winflo 5

parkour with connor and tent back down to the shop to get my bike.... dorky but fun
4 PM

running 11:29 [3] 2.26 km (5:04 / km) +60m 4:29 / km
ahr:143 max:153

running 53:07 [3]
ahr:101 max:161

running 10:05 [3] 2.0 km (5:02 / km) +6m 4:57 / km
ahr:142 max:154

Sunday Feb 10, 2019 #

Note
rhr:55 slept:9.0 (sick) (rest day)

cycling 30:00 [0]

cycled with Lova to the showroom to see Free Solo... but there was a city wide power cut 20mins in which damaged the projector... so it was cancelled.... were thinking of skiving work on thurs to go see it now hehehe

Yoga/Pilates 56:55 [1]
ahr:77

Hatha yoga... still feeling full of cold so this was more just for headspace than for training... not being cooped up all day... she kept pushing me on positions which resulted in a few head spins though. followed by another spa... trying to steam clean the nostrils
6 PM

running 56:54 [3]
ahr:77 max:112

Saturday Feb 9, 2019 #

Note
rhr:58 slept:9.5 (sick) (rest day)

feelin rough

Climbing 40:21 [2]
ahr:90 max:118

This was one of those magical breakthrough sessions where nothing’s quite been feeling right for a while, and you’re muddling all routes and then suddenly your head just gets the moves and it’s like you’ve opened a new door and your on the other side...
Had planned to do some yoga while waiting for spa with Harriet but then decided to have a go on the routes, knocked out everything up to a 6 so will start having a crack at some of those maybe :)
7 PM

running 40:21 [3]
ahr:90 max:118

Friday Feb 8, 2019 #

cycling (commute) 45:00 [0]

Climbing 16:05 [2]
ahr:114 (sick) (rest day)

Woke up with a really sore throat and chest, so at least I now have a legit reason for feeling real flat all week... client cancelled, took a bit extra sleep, then this was all I could fit in for a climb... which was ok tbf cos I'm so out of practice this felt like plenty. Had orienteering planned for the weekend - will reassess how throat feels tomorrow

Yoga/Pilates 11:00 [1]

with a client
8 AM

running 16:04 [3]
ahr:114 max:131

Thursday Feb 7, 2019 #

Note
rhr:58 slept:7.15

Feeling rubbish again today after another rubbish sleep so sacked morning run... possibly gonna sack hills to... just see how I feel later on but just feel like I do need a good rest.
Back finally eased off a bit yesterday but then I twinged my neck in the evening and that's also pretty sore today.

Side note... went to the docs on mon... chatted about a few things including the dizziness... shes pretty positive its an ongoing electrolyte imbalance... so gonna start actually trying to deal with this instead of listening to people saying it but only making small changes that aren't really kicking it. Apparently it can also causing fatigue and exacerbating the cold! More sports drink... less coffee....

cycling (commute) 30:00 [0]

running 13:53 [3] 2.79 km (4:59 / km) +31m 4:43 / km
ahr:149 shoes: ON cloudflow

running hills 31:37 [3] 6.32 km (5:00 / km) +213m 4:17 / km
ahr:158 max:178 shoes: ON cloudflow

Whipped out after lunch to check out zest with Pauline for an SYO circuits class and decided to squeeze in a spirals then... took bloody ages to see the place so 30mins was really all I had time for so just put in as many of the spirals as I could fit in that time! Felt ok... not flat flat but not chipper... easier day tomorrow I think then a good weekend of O
2 PM

running 13:53 [3] 2.79 km (4:59 / km) +32m 4:42 / km
ahr:149 max:170

3 PM

running 31:37 [3] 6.32 km (5:00 / km) +229m 4:14 / km
ahr:158 max:178

Wednesday Feb 6, 2019 #

cycling (commute) 45:00 [0]

running (SRG) 52:43 [3] 10.18 km (5:11 / km) +132m 4:52 / km
ahr:148 shoes: On cloudsurfers

Group is getting quicker and they are wanting to go for longer - Wednesday is fast changing from an easy day!
6 PM

running 52:43 [3] 10.18 km (5:11 / km) +156m 4:49 / km
ahr:148 max:170

Tuesday Feb 5, 2019 #

cycling (commute) 14:00 [0]

8 AM

running 15:39 [3] 2.97 km (5:17 / km) +19m 5:07 / km
ahr:155 max:181

9 AM

running (commute) 15:40 [3] 2.97 km (5:16 / km) +20m 5:06 / km
ahr:155 rhr:58 slept:8.15 shoes: Hoka Clifton 5

5 PM

running warm up/down 16:44 [3] 3.51 km (4:46 / km) +17m 4:39 / km
ahr:141 max:155 shoes: On cloudsurfers

to track

running 16:44 [3] 3.51 km (4:46 / km) +23m 4:37 / km
ahr:141 max:155

6 PM

running intervals 23:16 [4] 6.24 km (3:44 / km)
ahr:146 max:162 shoes: On Cloud X

Harriers sesh
5 x 1200/off ~ 80s
4:37, 4:44, 4:38, 4:38, 4:39
Funny session because I felt terrible all day, was on the brink of not going then come round a little and had a little fomo when the boys got to the shop so went and actually lay down faster times then what I've done all off season and it was dead windy on the back straight! But I seemed to be miles behind the girls pack... which then a big chunk of the younger ones doing 1km reps, dropped off in the 3rd and I felt like I kept getting boxed after that. Times pretty consistent and I was really only 100-150m odd behind Ellen so it was actually all perceptual and really a good session from me on a bad day... interested to see what I can do on a good day!
On a side not, my back has been locked up for a few days - not injured but struggling to loosen it out, and I could feel it during the session.

running 24:38 [3] 4.63 km (5:19 / km) +40m 5:06 / km
ahr:150 max:172 shoes: On cloudsurfers

5 100m strides w Mellor then jog back to the shop with max and joe

Drills 5:14 [0] 0.6 km (8:43 / km)
shoes: On Cloud X

running 5:14 [3] 0.6 km (8:48 / km)
ahr:149 max:162

Sprint Orienteering 28:46 [3] 6.51 km (4:25 / km) +8m 4:23 / km
ahr:146 max:161

running 24:37 [3] 4.63 km (5:19 / km) +47m 5:03 / km
ahr:150 max:172

Monday Feb 4, 2019 #

cycling (commute) 30:00 [0]

9 AM

running 44:14 [3] 8.4 km (5:16 / km) +36m 5:09 / km
ahr:152 rhr:57 slept:7.25 shoes: On cloudsurfers

Pacing a client round two sets of bonderenko at an easier pace then mine

running 44:14 [3] 8.4 km (5:16 / km) +72m 5:03 / km
ahr:152 max:188

4 PM

running 10:58 [3] 2.05 km (5:21 / km) +56m 4:42 / km
ahr:147 max:160

5 PM

running 10:59 [3] 2.05 km (5:21 / km) +57m 4:42 / km
ahr:157 shoes: ON cloudflow

S&C 52:53 [2]
ahr:98 shoes: ON cloudflow

ShUOC circuits and yoga at the end

running 52:52 [3]
ahr:98 max:141

6 PM

running 10:25 [3] 2.06 km (5:03 / km) +34m 4:40 / km
ahr:146 shoes: ON cloudflow

running 10:24 [3] 2.06 km (5:03 / km) +32m 4:41 / km
ahr:146 max:161

8 PM

swim 30:05 [1] 0.9 km (33:26 / km)

running 30:04 [3] 0.9 km (33:24 / km)

Sunday Feb 3, 2019 #

running warm up/down 7:54 [3] 1.27 mi (6:13 / mi) +38m 5:41 / mi
ahr:144 rhr:58 slept:9.0 shoes: Inov8 arctictalon 275

orienteering 43:00 [3] 3.5 km (12:17 / km) +150m 10:07 / km
ahr:128 max:156 shoes: Inov8 arctictalon 275

SYO training at Burbage boulders really good fun! But chaotic fitting in my own training as I was coaching the student/young adult group! Managed to get in a line, a loop, shadowing Harry on a loop and the head to head and control collecting with Connor. Really fun in the snow and such a good atmosphere

running long 1:54:38 [3] 20.02 km (5:44 / km) +325m 5:18 / km
ahr:152 max:174 shoes: Inov8 xtalon 212

Long run back to Sheffield with Dan. Burbage rocks > Higger Tor > Stannage Pole > Redmires > Rivelin > Endcliffe > Home
Knees really sore by the end
1 PM

running 7:53 [3] 1.27 km (6:13 / km) +40m 5:22 / km
ahr:145 max:159

running 32:30 [3] 2.93 km (11:05 / km) +118m 9:14 / km
ahr:128 max:156

running 1:54:37 [3] 20.02 km (5:44 / km) +364m 5:15 / km
ahr:152 max:174

Saturday Feb 2, 2019 #

running warm up/down 5:12 [3] 1.1 km (4:44 / km) +10m 4:31 / km
ahr:139 rhr:67 slept:8.0 shoes: On cloudsurfers

orienteering race 33:11 [4] *** 6.29 km (5:17 / km) +131m 4:47 / km
ahr:164 spiked:30/31c shoes: On cloudsurfers

SYO Saturday schools at the Botanical Gardens - hardest course was short blue... really good fun and good setting on this map as there was good traps/route choice on a lot of legs. Bit of tight competition today... I was 5th only 22s behind Harry and Joe who won, Tent then Kim just 7s ahead... And I actually think I might have been up there if I had not have taken so long to pick my map up out the bag (10-15s) and run just past number 2 (~10s) and 19 which I apparently also was ~10-15s slower on. I know this map way to well now, hard to tell if I'm navigating well or just know all the route choices - was the same on wed!

running warm up/down 38:14 [3] 7.17 km (5:20 / km) +116m 4:56 / km
ahr:139 shoes: On cloudsurfers

Cold control collecting... followed by a hunt for rice vinegar and a mosey up through Endcliffe
2 PM

running 5:12 [3] 1.1 km (4:45 / km) +15m 4:26 / km
ahr:139 max:152

running 33:11 [3] 6.29 km (5:17 / km) +145m 4:44 / km
ahr:164 max:188

running 38:14 [3] 7.17 km (5:20 / km) +141m 4:51 / km
ahr:139 max:165

Friday Feb 1, 2019 #

cycling (commute) 25:00 [0]

snowing <3

running 41:23 [3] 8.53 km (4:51 / km) +76m 4:39 / km
ahr:160 max:184 rhr:56 slept:9.0 shoes: On cloudsurfers

Easy forge dam w Tenty w 10 x1min/off 30s surges - icy
Best I've felt running all week.
6 PM

running 41:22 [3] 8.53 km (4:51 / km) +101m 4:35 / km
ahr:160 max:184

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