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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 30 days ending Jun 30, 2013:

activity # timemileskm+m
  orienteering16 15:39:42 66.39 106.85 2544
  running19 6:32:31 43.98(8:55) 70.78(5:33) 749
  cycling4 3:32:47 54.84(3:53) 88.26(2:25)
  S&C4 1:53:30
  trail run1 1:03:13 6.21(10:10) 10.0(6:19) 275
  Yoga/Pilates 1 1:00:00
  swim1 30:00 0.68(43:53) 1.1(27:16)
  Total25 30:11:43 172.11 276.99 3568

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Sunday Jun 30, 2013 #

Note
(rest day)

Saturday Jun 29, 2013 #

orienteering 43:17 [3] *** 3.5 km (12:22 / km) +236m 9:15 / km
shoes: Inov-8 Baregrips

bit of training on middle model still a bit scrappy but happier with this walked a control then did 3 fast ones a few times.

running 12:00 [3] 1.0 km (12:00 / km)
shoes: Inov-8 Baregrips

orienteering 20:00 [2] ***
shoes: Inov-8 Baregrips

walk around the long model

Friday Jun 28, 2013 #

orienteering 18:39 [3] *** 3.39 km (5:30 / km) +80m 4:55 / km
shoes: Saucony Grid Type A4

bit of sprint training in kutna hora the medieval town. was pretty cool and i was pretty happy with it, my route choices were good but i just took to long to make them.
we went to the bone church after that was weird.

Thursday Jun 27, 2013 #

orienteering 22:00 [3] *** 3.0 km (7:20 / km) +30m 6:59 / km
shoes: Inov-8 Baregrips

bit of relay training with the nzers

running warm up/down 13:00 [3] 2.04 km (6:22 / km)
shoes: Inov-8 Baregrips

Tuesday Jun 25, 2013 #

orienteering 57:43 [3] *** 5.56 km (10:23 / km) +306m 8:08 / km
shoes: Inov-8 Baregrips

did some route choice legs with heather around a long map.
was really good and didnt really make any mistakes apart from the last control when i rushed because i thought the team was waiting for me to finish haha. Picked up that its a bit easier to run the long when you pick a generally linear feature that is simple like a track or vegetation boundary. It helps to eliminate error and generally these features minimise climb as well.

Monday Jun 24, 2013 #

orienteering 37:00 [2] **** 1.5 km (24:40 / km) +58m 20:40 / km
shoes: Inov-8 Baregrips

went for a walk around the middle map to try and suss the terrain and the parts i didnt understand. really glad i did this... really helped to get an idea of how to read the rock.

orienteering 11:06 [4] **** 0.92 km (12:04 / km) +50m 9:29 / km
shoes: Inov-8 Baregrips

Did like a mini race on the middle after going for a walk. Was good, felt alot better about this then the run on this map last week.

orienteering 8:51 [3] *** 0.93 km (9:31 / km) +30m 8:12 / km
shoes: Inov-8 Baregrips

did a few more short controls then ran back to the parking.

Sunday Jun 23, 2013 #

running warm up/down 5:58 [3] 1.04 km (5:44 / km)
shoes: Inov-8 Baregrips

orienteering 47:55 [4] *** 5.65 km (8:29 / km)
shoes: Inov-8 Baregrips

some training around a relay map - was gooooood! didnt really make any mistakes except went to a wrong split but that probly wouldnt have happened if the map was drawn up properly. Alot of different vegetations and a few vague vegetation boundaries, good to get a feel for what the varying vegetations are like and which are slower.

Saturday Jun 22, 2013 #

orienteering (long test race) 1:28:07 [4] *** 8.76 km (10:04 / km) +406m 8:10 / km
shoes: Inov-8 Baregrips

Went out for a long test race on the map that boarders Poland (olle went into poland) was really good, nave went well, but defs lost some time getting into it early on and heather took a quicker route choice on the long leg by going virtually straight.
I find this map alot easier then the middle maps and am really pleased with my use of the different vegetation boundaries which are pretty obvious... need to start doing some quick route choice decision making scenarios.

running warm up/down 7:15 [3] 0.93 km (7:48 / km) +25m 6:52 / km
shoes: Inov-8 Baregrips

Friday Jun 21, 2013 #

running warm up/down 11:30 [3] 0.91 km (12:38 / km) +135m 7:15 / km
shoes: Inov-8 Baregrips

orienteering (middle test race) 49:20 [4] **** 3.24 km (15:14 / km) +120m 12:51 / km
shoes: Inov-8 Baregrips

Ian, Olle and I headed out for a middle test on the map adjacent to the jwoc map this morning. They did well, however my head wasnt in it and I really struggled (again) to understand the mapping of the rocks. It also doesnt help when there arnt controls out cos its sometimes really hard to find the tags. I had 2 controls where i was so frustrated that i just sat down and wanted to give up and cry, got up a few minutes later and realised i was about 2m from the tag. The plan is to get out for a decent session next week to suss this mapping and really get my head around it, and just get the confidence in this terrain up again!

orienteering 39:14 [4] *** 4.56 km (8:36 / km) +229m 6:53 / km
shoes: Inov-8 Baregrips

After getting a really good pep talk from max, Ian and I headed out in the arvo for some route choice analysis on a long training map. It was alot easier to read then the middle maps with no rock and clear vegetation boundaries. We tested a few different routes either straightish and hilly, or longer running legs. Eon beat me so most but that was expected to I think they were mostly equal choices and sometimes the deciding factor may just come down to how much energy you have left to get up the hills. Im glad we went out for this session because it made me feel alot better after this morning!

Thursday Jun 20, 2013 #

running warm up/down 17:00 [3] 3.24 km (5:15 / km) +20m 5:05 / km
shoes: Saucony Grid Type A4

running intervals 12:29 [4] 2.34 km (5:20 / km) +15m 5:10 / km
shoes: Saucony Grid Type A4

did some stair intervals with heather, was about a 250m loop - up a flight of stairs along the top street down another flight and back along the bottom street and did this 10 times. just working on our stair climbing technique for the sprint.

S&C 22:00 [3]

the josh core sesh... i think

Wednesday Jun 19, 2013 #

orienteering 1:18:06 [3] ***** 5.12 km (15:15 / km) +259m 12:10 / km
shoes: Inov-8 Baregrips

out on the first forrest map for training.
To say the least it went reasonably shit... didnt have too many problems apart from 1 control which i didnt even find then went back to later... pretty sure i was very close though.was very slow and took me the entire run to start to figure out the mapping of vegetation and still pretty unsure about the mapping of the rocks.
Knocked the confidence quite a bit... but its good that we are here training 2 weeks early.

running warm up/down 8:27 [3] 1.56 km (5:25 / km) +14m 5:11 / km
shoes: Saucony Grid Type A4

orienteering 17:21 [3] *** 2.86 km (6:04 / km) +16m 5:54 / km
shoes: Saucony Grid Type A4

went out on the sprint map again this arvo, did the courses backwards.
Used this first course to do a bit of map memory... not the best session though as it was an easy map that i had already run so didnt need to look at the map too hard. Also ate a doughnut right before hand so got stitch BAD.

orienteering 14:23 [3] *** 2.38 km (6:03 / km) +16m 5:51 / km
shoes: Saucony Grid Type A4

second sprint course... did this one 3 controls hard one recovery - again was a bit shit cos of my doughnut stitch!

Tuesday Jun 18, 2013 #

running 27:37 [3] 5.28 km (5:14 / km)
shoes: Saucony Grid Type A4

toured prague with Olle and Eon... prague is amazing!

running warm up/down 10:16 [3] 1.87 km (5:29 / km) +17m 5:15 / km
shoes: Saucony Grid Type A4

orienteering 14:40 [4] *** 2.85 km (5:09 / km) +19m 4:59 / km
shoes: Saucony Grid Type A4

sprint training around jaromer this evening with heather olle ian and nick! was good fun with 5 of us and pretty happy to be here on a map finally!
Got psyched at the bridge under construction so ended up taking a very stupid long route to a route choice control, also lost a fair bit of time when a dog was barking at me and hanging around my ankles... bout 30 seconds down on heather - which made for an exciting chasing start!

orienteering 12:13 [4] *** 2.46 km (4:58 / km) +17m 4:48 / km
shoes: Saucony Grid Type A4

tried to take it like a race scenario so a bit of pressure with heather 30secs behind chasing start - esp because alot of the start was through park so could see each other fairly early on. Had a good pace though and didnt have any shocker mistakes so caught up some time, and gained 30secs on heather - she did run past the bridge though!

Sunday Jun 16, 2013 #

running warm up/down 14:50 [3] 2.67 km (5:33 / km)
shoes: Inov-8 Baregrips

orienteering race 1:03:08 [4] *** 8.51 km (7:25 / km)
shoes: Inov-8 Baregrips

5th leg jukola - was awesome fun! really enjoyed running with all the other aussies. I was pretty buggered after running venla and only about an hours sleep, so wasnt pushing that hard but had a mostly clean run which i was pleased with.
Eon smashed the first leg - followed by jimbo and josh, by this stage sun was coming out again, had droped from Eons lead and then Ness held the spot pretty much, i think only dropping 2 places. I went out and dropped us about another 30 places, but then Hanny caught up a few and then Bryan caught up heaps and we ended up coming around 220 i think! Pretty good 220 out of 1700.

Saturday Jun 15, 2013 #

running warm up/down 20:06 [3] 3.18 km (6:19 / km)
shoes: Inov-8 Baregrips

orienteering race 44:01 [4] *** 6.73 km (6:32 / km)
shoes: Inov-8 Baregrips

Ended up running for a random Swedish Venla team (Arla IF) which was adopted by the american/canadian girls staying in our tent. Was really happy with the run, it was clean and i felt goooood! picked up about 130 places on my leg i think.

Friday Jun 14, 2013 #

running 26:00 [3] 4.5 km (5:47 / km)
shoes: Saucony Grid Type A4

Morning run in Helsinki rain with schmeonnn, pretty nice! Heading out to jukola soon woooooo

orienteering 58:00 [3] 8.05 km (7:12 / km)
shoes: Inov-8 Baregrips

bit of warm up training on one of the jukola training maps.

Wednesday Jun 12, 2013 #

running 27:55 [3] 5.4 km (5:10 / km)
shoes: Saucony ProGrid Kinvara

last run in the rain on mt macedon for a few months! gonna miss it, what am i talking about im about to go running in europe!! still was good - took about 2kms to get into it, but then felt pretty good, and ran this run faster then ever before so happy with that... i think a few weeks ago i was running over 30mins for it.

Note

had planned to do a strength session today - but forgot a shirt so might give it a miss.. feeling good that out of everything i could forget in this busy week it was a gym shirt and not something for europe... touch wood

S&C 12:30 [2]
shoes: Nike Free 7.0 V2

This probs isnt even worth noting.
2mins ITB roller each leg
3x1min glute med isometrics each leg
another 1min ITB roller each side.
What i could fit into break & do without sweating everywhere

Tuesday Jun 11, 2013 #

cycling (commute) 27:00 [2] 6.4 km (4:13 / km)
shoes: Nike Free 7.0 V2

cycling tempo 55:14 [4] 19.0 mi (2:54 / mi)
shoes: Nike Free 7.0 V2

just did the cadence bike sesh in my lunch break... had no energy today, so glad i decided against this mornings run!

Monday Jun 10, 2013 #

trail run 1:03:13 [4] 10.0 km (6:19 / km) +275m 5:33 / km
shoes: Under Armour Charge RC Storm

trail run with maxxxy, round from mcgregors to the cross and back then up camels hump and back to the picnic ground

Sunday Jun 9, 2013 #

running warm up/down 15:47 [3] 2.94 mi (5:22 / mi) +34m 5:11 / mi
shoes: Inov-8 Baregrips

orienteering race 53:01 [4] *** 8.54 km (6:12 / km) +126m 5:47 / km
shoes: Inov-8 Baregrips

State league, was pretty happy with how i ran, felt i was pushing it pretty hard, but still seemed to be a little slow. Lost about 4-5mins on number 10, just lost my head in the vague stuff.

orienteering 22:28 [3] *** 3.62 km (6:12 / km) +56m 5:46 / km
shoes: Inov-8 Baregrips

Southern cross race. Ran pretty well no mistakes, legs were feeling it though!

Saturday Jun 8, 2013 #

running warm up/down 11:26 [2] 1.9 km (6:01 / km) +45m 5:23 / km
shoes: Inov-8 Baregrips

orienteering race 1:01:47 [4] **** 6.42 km (9:37 / km) +332m 7:39 / km
shoes: Inov-8 Baregrips

took a while to get into it... bit unsure of my route to 1 (whether it was faster) so im glad i had that leg as its a good thing to think about for jwoc long. Pretty good in the rock, but blew out on the last control... just stopped thinking - head wasnt in it today.

Friday Jun 7, 2013 #

running 22:37 [3] 4.2 km (5:23 / km)
shoes: Saucony ProGrid Kinvara

easy run, because i didnt do anything on wed, cut it short though because the legs were feeling rough after yesterdays 3km so didnt bother running up the hill at the end.

cycling (commute) 27:00 [2] 6.4 km (4:13 / km)
shoes: Nike Free 7.0 V2

swim 30:00 [3] 1.1 km (27:16 / km)

didnt do any pool running today cos my legs are tired.
10 laps bs w/u
8x 50 fs/ 25m bs
10 laps bs w/d

Thursday Jun 6, 2013 #

running warm up/down 20:53 [3] 4.19 km (4:59 / km)
shoes: Saucony Grid Type A4

running race (3km time trial) 12:25 [5] 3.0 km (4:08 / km)
shoes: Saucony Grid Type A4

Pretty happy with this time. Heather and I had decided to aim for 11:40 but I think that was a bit ambitious for me. And im stoked that I have gained about 1:40 mins since easter.
Felt pretty good running, had todd and brodie pacing me which was sweet! bit of a head wind on south side of track and feeling a bit coldy in the nose but nothing to bad.

S&C 29:00 [4]
shoes: Nike Free 7.0 V2

Did josh's session, but forgot one of the exercises so chucked in a diff one! then did 6mins of glute med isometrics. Was gonna do my usual session, but thought it a good idea to give the legs a break after this mornings 3km.

cycling 18:30 [4] 6.5 km (2:51 / km)
shoes: Nike Free 7.0 V2

Did about 5mins w/u then one set of the cadence workout main set from tues' sesh, then about 3minsw/d.
Some stupid lady had a massive whinge about the fan being on... I was sweating all over the joint and she was doing a walk on the treadmill IDIOT!!!!! This made me angry (if its not obvious) which meant i pushed the set a little harder haha.

Tuesday Jun 4, 2013 #

running intervals 30:06 [4] 6.06 km (4:58 / km)
shoes: Saucony ProGrid Kinvara

out on the track. Felt Roughhhhhhh! Watty kept me up for hours during the night because he went in my room and ate a bag of rice crackers last night then needed to go to the toilet in the middle of the night BAH!
7.5mins w/u, 10x 200m efforts with 100 rec. 8ish mins w/d.
Not to slow considering... but still, its amazing how much lack of sleep effects training.

cycling (commute) 30:00 [3] 7.0 km (4:17 / km)
shoes: Saucony ProGrid Kinvara

cycling tempo 55:03 [4] 19.5 mi (2:49 / mi)
shoes: Saucony ProGrid Kinvara

Did a session to work on increases cadence:
5mins w/u
2x drill set:
min 1 - right leg only
min 2 - left leg only
min 3 - both legs high cadence as pos (without bouncing)
min4 & 5 - rec
2x main set: progressive spin ups (with 5mins rec after each set)
min 0-2 - 90rpm
min 2-4 - 95rpm
min 4-6 - 100 rpm
min 6-8 - 105 rpm
min 8-10 - 110rpm
(this part was pretty hard work)
1 more drill set cos i got bored
5mins w/d

Monday Jun 3, 2013 #

running hills 53:31 [5] 8.71 km (6:09 / km) +412m 4:58 / km
shoes: Saucony ProGrid Kinvara

decent hills sesh, did about 11:30mins w/u
then 5 x long hill followed by 4x short hill. had planned to do 5 of each but ran out of time. then about 4mins w/d.
the long hill wasnt as intense as the short one but i think that was good cos my legs were pretty tired from yesterdays strength. Was feeling pretty good though and refs could have got the 5th rep... had decided i would only have time for 3 then got pissed off about it and did a 4th anyway and was just 3mins late!

Yoga/Pilates 1:00:00 [3]

Sunday Jun 2, 2013 #

S&C 50:00 [4]

tops off core and legs sesh with brodie!
same sesh as camp sesh, 10 core exs at 45secs/15secs rest for 22mins
then 3x glude med isometrics against wall
followed by 3x(12 single leg ham FB tucks/12 single leg squats) something twinged in the front of my shin on the 1st squat so i did 20 normal squats then 5 singles each leg in the 2nd 2 sets.
followed by 4mins bird-dog

Saturday Jun 1, 2013 #

running warm up/down 11:23 [3] 2.03 km (5:36 / km) +32m 5:12 / km
shoes: Under Armour Charge RC Storm

orienteering race 57:22 [4] *** 8.3 km (6:55 / km) +158m 6:19 / km
shoes: Under Armour Charge RC Storm

Good run at bendigo event, was fun to have a really long leg, i think 2.7kms, cos havnt done one in ages.
Felt pretty slow and didnt really pick it up until like half way round, probs just a bit overtired. Also very cautious cos it was so wet and i didnt want to slip really could have done with my inov8s today.
Navigated well though, knees a bit sore after.

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