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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 30 days ending Sep 30, 2018:

activity # timemileskm+m
  running49 29:47:20 183.1 294.66 4528
  orienteering13 10:14:20 62.91(9:46) 101.24(6:04) 1455105 /140c75%
  cycling15 9:05:00
  Fell run4 3:37:55 19.68(11:04) 31.67(6:53) 1323
  S&C3 2:00:14
  Climbing3 1:58:27
  Sprint Orienteering3 1:40:21 12.45(8:04) 20.03(5:01) 163
  Forest Orienteering2 1:15:06 5.55(13:33) 8.92(8:25) 166
  Yoga/Pilates 3 30:00
  Drills2 27:00
  Total64 60:35:43 283.67 456.53 7634105 /140c75%
  [1-5]60 51:40:43
averages - sleep:7.7 rhr:61

» now

Sunday Sep 30, 2018 #

slept:10.0 (sick) (rest day)

feeling a bit better after some good sleep and lots of good food!

Saturday Sep 29, 2018 #

orienteering 16:51 [3] *** 2.4 km (7:01 / km) +31m 6:36 / km
ahr:158 max:179 slept:8.0 (injured) (sick) shoes: Ice bug zeal

Easy round Burbage mines map on the way out to ShUOC GIAG Burbage fell run

running 29:45 [3] 5.21 km (5:43 / km) +115m 5:09 / km
ahr:154 max:171 (injured) (sick) shoes: ON cloudventure

ShUOC weren't able to get out to Burbage as all the buses were full... peaks were rammed with groups doing GIAG's so Brodes and I decided to jog back over from the Fox house to Burbage mines and swap the maps

orienteering 21:25 [3] *** 2.28 km (9:24 / km) +26m 8:53 / km
ahr:151 max:166 (injured) (sick) shoes: ON cloudventure

Burbage mines 2nd map.... feeling done by this point.

running 38:28 [3] 6.34 km (6:04 / km) +85m 5:41 / km
ahr:156 max:174 (injured) (sick) shoes: ON cloudventure

Back to fox house over Oxstones, Burbage Bridge and Higger Tor.
This girl has definitely been cooking on three burners today. I have not felt right/100% for almost 2 weeks now, and this week has been busy and tiring and Ive not slept enough. I woke up today feeling, dizzy, exhausted and even a bit forgetful... I knew I shouldnt push it running and went out and did 1:45hr anyway and felt terrible for it after and slept all afternoon! It was a bad decision... but a lovely day and I just wanted to be out orienteering. Im hoping this arvos rest and a big rest/eating day tomorrow will help me kick it before world cup... then I am looking forward to some quieter weeks.
10 AM

running 16:50 [3] 2.4 km (7:01 / km) +41m 6:28 / km
ahr:158 max:179

running 29:45 [3] 5.21 km (5:43 / km) +137m 5:03 / km
ahr:154 max:171

Forest Orienteering 21:24 [3] 2.28 km (9:24 / km) +15m 9:06 / km
ahr:151 max:166

running 38:28 [3] 6.34 km (6:04 / km) +90m 5:40 / km
ahr:156 max:174

Friday Sep 28, 2018 #

orienteering 1:05:00 [3] 7.5 km (8:40 / km) +162m 7:49 / km
slept:6.0 (injured) shoes: Ice bug zeal

Control hanging for Shuoc training at Tankersly... pretty chilled
Managed to discard my session again D:


Had wanted to do sprintervals this morning and middle O this afternoon... but it didn’t work out that way with all the people visiting! By the time we got home in the afternoon I was feeling so tired and grumpy and sick so opted for a nap and a good feed while Brodie went out and did my knockout simulation suggestion!
Have been exhausted, under slept and had a sore throat today so an hr chill was good and hopefully I can kick it all with a good nights sleep! Will try hit the sprintervals sun! I’ve loved this summer, catching up with so many friends and getting back into some racing... but after Prague I’m looking forward to a bit of downtime and settling back into training routine!

Thursday Sep 27, 2018 #

S&C 1:03:05 [3]
ahr:99 max:134 slept:8.0 (injured)

mobility stretches
3 x bosu ankle work (5 points, 5 circles es, 5 SL squats es)
3 x 10 x 40kg squat/10 x 5s bottoms up press/10 x 10kg glute bridge
3 x 8es x 20kg SL RDLs/shoulder mobility/4/5/6 x pull ups (close & underhand grip)
3 x 10 x 40kg deads/20 x sit up twists/ 15 x leg raises
Yoga stretches

Ankle and back both a bit stiff today - both needed a good crack.... managed to really loosen the ankle with the mobility work but back still a bit tight even after stretching! Good sesh... client cancelled so I had time and I havnt had one this good in the gym in a while and really enjoyed it!

Fell run 57:35 [3] 8.55 km (6:44 / km) +173m 6:07 / km
ahr:157 max:181 shoes: ON cloudventure

Planned to do a burbage easy path loop from surprise view with lova, grace and Brodes, and Wati but we got out a bit late... it got a bit dark, Wati spooked when he couldn’t see us and bolted so lova and I had a good 10min peg it to catch him and then we decided just to cut it a bit shorter than going all the way back out to higger tor again! Was good fun (bar the dog stress) but definitely that run of the start of the season where you’re like shit it’s headtorch season officially!
9 AM

running 1:03:04 [3]
ahr:99 max:134

5 PM

running 57:35 [3] 8.55 km (6:44 / km) +198m 6:02 / km
ahr:157 max:181

Wednesday Sep 26, 2018 #

cycling (commute) 40:00 [0]

Drills 10:00 [1]

2 PM

running 35:06 [3] 7.18 km (4:53 / km) +114m 4:32 / km
ahr:157 max:172

3 PM

running 35:06 [3] * 7.18 km (4:53 / km) +72m 4:39 / km
ahr:157 max:172 slept:7.0 shoes: ON cloudflow

Quiet arvo in the shop so took a little mosey up to the Botanical Gardens to see how GIAG was going and have a little jog round - some of the committee has done an amazing job this year with getting people involved - great turn outs to these GIAG's

running 45:07 [3] 8.06 km (5:36 / km) +98m 5:17 / km
ahr:149 max:176

6 PM

running (U&R SRG) 45:07 [3] 8.06 km (5:36 / km) +80m 5:20 / km
ahr:149 max:176 (injured) shoes: ON cloudflow

Accidentally ended up on faster group because Rich got lost, fine though because their pace is relatively chilled for me now!
Definitely spoke to soon about ankle - it’s been very stiff and achy yesterday and today... just feels like it needs a good crack! Back on the ice tonight I guess.

Tuesday Sep 25, 2018 #

running 58:01 [3] 11.12 km (5:13 / km) +203m 4:47 / km
ahr:157 max:181 slept:7.5 shoes: ON cloudventure

60m PB, with a little crossover with Max and Joe in the middle. Got a client tonight so wont be able to do Ints today, so wanted a longer one this morning. Thought about and tried to keep it progression but died a bit coming back up Ponderosa... hard to do impromptu progression in Sheffield with all the hills and all... Still feeling a bit sluggish post weekend/cold so probs not a bad thing I cant interval tonight! It getting so cold now D:
Post run scramble and beans.... made me late... again

Climbing 28:12 [4]
ahr:97 max:120

Actually felt quite hard as I was cramming it in I didnt really take breaks and the arms were shaking and struggling to grip by the end... I was missing holds on easy routes... dead bored of VA now... so will have to try get back down to the works!

cycling (commute) 40:00 [3]

6 AM

running 58:00 [3] 11.12 km (5:13 / km) +233m 4:43 / km
ahr:157 max:180

4 PM

running 28:12 [3]
ahr:97 max:120

Monday Sep 24, 2018 #

9 AM

running 18:03 [3] 3.37 km (5:21 / km) +58m 4:56 / km
ahr:150 max:164

10 AM

running 18:04 [3] 3.37 mi (5:22 / mi) +12m 5:18 / mi
ahr:150 max:164 slept:7.0 shoes: Hoka Clifton 5

ITW... running late as per
3 PM

running 15:02 [3] 3.01 km (5:00 / km) +48m 4:38 / km
ahr:144 max:164

4 PM

running 15:02 [3] 3.01 km (5:00 / km) +38m 4:42 / km
ahr:144 max:164 shoes: ON cloudventure

U&R > VA feeling a little more human

running 23:06 [3] 4.1 km (5:38 / km) +132m 4:51 / km
ahr:148 max:168

6 PM

running 23:07 [3] 4.1 km (5:38 / km) +139m 4:49 / km
ahr:148 max:168 shoes: ON cloudventure

VA > Pub... feeling like had work... wasnt gonna go but thought I would just squeeze one in to meet some freshers.... there was one fresher.... nice to have an hour with my faves though <3

running 8:41 [3] 1.61 km (5:24 / km)
ahr:140 max:152

8 PM

running 8:42 [3] 1.61 km (5:24 / km) +2m 5:22 / km
shoes: ON cloudventure

pub down to tesco...
I can pretty much move my ankle in all directions now... its still stiffer and less mobile then the other but I think we can call it injury quits not.... hope Im not speaking too soon!!

Sunday Sep 23, 2018 #

running warm up/down 34:31 [3] 6.47 km (5:20 / km) +28m 5:13 / km
ahr:149 slept:8.0 (injured) shoes: ON cloudflow

orienteering race (Euromeeting sprint) 17:46 [5] *** 3.84 km (4:38 / km) +11m 4:34 / km
ahr:165 max:192 spiked:12/15c (injured) (sick) shoes: ON cloudflow

Happy enough with this race, and felt like I had a good flow, but in retrospect definitely missed a couple route choices! Felt fatigued and really struggled to breathe while running... lots of coughing and snot today! This cold is definitely teetering and I wouldn’t be surprised if it hits tomorrow! All in all been a good weekend! Learnt a bit and had a confidence booster, looking forward to WC.
8 AM

Sprint Orienteering 20:48 [3] 3.93 km (5:17 / km) +43m 5:01 / km
ahr:159 max:181

Sprint Orienteering 17:49 [3] 3.84 km (4:39 / km) +6m 4:37 / km
ahr:165 max:192

running 13:42 [3] 2.54 km (5:24 / km)
ahr:139 max:155

Saturday Sep 22, 2018 #

7 AM

running 19:15 [3] 3.33 km (5:47 / km) +54m 5:21 / km
ahr:167 max:183

running 10:12 [3] 1.49 km (6:50 / km)
ahr:145 max:163

9 AM

orienteering race (Euromeeting knockout qual) 14:15 [5] *** 2.81 km (5:04 / km) +22m 4:53 / km
spiked:14/14c slept:8.0 (injured) (sick) shoes: ON cloudflow

Really pleased with this run, didn’t feel like I could improve a single route choice bar a few softer angles that may have saved liked a second per leg... felt very controlled which probably means I could push the pace a little bit more. Really encouraging to be only 2mins off the leading time and about a min off a lot of the British girls considering I feel I’ve done next to no focussed speed work.

running warm up/down 29:27 [3] 4.82 km (6:07 / km) +54m 5:47 / km
(injured) shoes: ON cloudflow

3 PM

running 14:42 [3] 1.57 km (9:21 / km)
ahr:142 max:167

Sprint Orienteering 10:01 [3] 2.23 km (4:29 / km)
ahr:158 max:171

running 13:24 [3] 2.31 km (5:49 / km) +12m 5:40 / km
ahr:156 max:179

5 PM

orienteering (Euromeeting KO B final) 9:45 [3] *** 2.23 km (4:22 / km)
spiked:13/13c (injured) (sick) shoes: ON cloudflow

Again another run I’m happy with... absolutely ballsed up the start and didn’t punch the start and had to run back so was far off the pack pretty early on and really had to battle (mentally and physically) to catch back up. Luckily took some good route choices from the map change and lead a good chunk of the course from there but unfortunately just didn’t have the speed to outrun the other girls on the last few controls! I’d have a great route choice then 10s later hear Kirstin on my shoulder again. This is very positive though, I performed well under pressure and that speed will come with a couple more track sessions I’m sure :)

Feel like I’ve learnt a lot about this format and how to race it so am happy to have taken up the opportunity to run when I was a bit apprehensive, and have surprised myself a little bit. Still a bit undecided if I am a fan of knockout but there were a few pleasent suprises!

running warm up/down 28:06 [3] 3.88 km (7:15 / km)
(injured) shoes: ON cloudflow

Super weird warm up sitting in quarantine in a wood shed for hours and then running laps around inside of it... was not that fun!!!
Nice little warm down chat with Kirstin though - lovely encouragement from her about actually achieveing what I wanted since last year and starting to race again!

Friday Sep 21, 2018 #

orienteering 43:03 [3] ** 7.53 km (5:43 / km) +79m 5:26 / km
ahr:153 max:174 slept:7.75 (injured) (sick) shoes: Hoka Clifton 5

Easy round the edge map... feeling ok and as well prepared as I can be for Euromeeting... looking forward to it a lot now :D
6 AM

running 43:02 [3] 7.53 km (5:43 / km) +120m 5:18 / km
ahr:153 max:174

Thursday Sep 20, 2018 #

cycling (commute) 28:00 [0]

Climbing 30:15 [3]
ahr:102 max:125 rhr:58 slept:7.0 (injured) (sick)

Two clients cancelled today so had time for an ankle massage and a climb... pretty good session considering I feel average out of 10... but I wish they would change the god damn routes at Virgin.... or at least fix the routes that aren't finished....

orienteering 1:02:48 [3] *** 11.38 km (5:31 / km) +109m 5:16 / km
ahr:157 max:187 rhr:58 (injured) (sick) shoes: ON cloudflow

Butterfly loops around Ponderosa housing estates while the heavens let loose...
Still feeling a bit shit today but not really alot worse. Ankle massage earlier has been good - I think there has been a big improvement this week.
9 AM

running 30:14 [3]
ahr:102 max:125

3 PM

running 1:02:48 [3] 11.38 km (5:31 / km) +130m 5:13 / km
ahr:157 max:185

Wednesday Sep 19, 2018 #

cycling (commute) 28:00 [0]

running (U&R SRG) 47:59 [2] 8.01 km (5:59 / km) +34m 5:52 / km
ahr:142 max:163 rhr:59 slept:8.0 (injured) (sick)

Still not feeling 100% so tried to get out of another afternoon of work for some more sleep and a better training session but we had first wed run group and no one could cover so was not possible... took easy group for SRG... not a high HR but felt a bit high for the pace... I actually find it hard to run this slow now... hurts my knees and its boring.... I want back in with the boizzzz next week D:

Yoga/Pilates 10:00 [0]

ankle mobility on Bosu over good client chat
Am generally finding Im getting some small amount of drills/yoga/ankles in most days Im at Virgin which is a bit of a work bonus
5 PM

running 47:59 [3] 8.01 km (5:59 / km) +37m 5:51 / km
ahr:142 max:161

Tuesday Sep 18, 2018 #

slept:7.5 (injured) (sick) (rest day)

Felt awful when I woke up today, so binned morning session for another 45 of sleep.... then thought I was fine but got into work and felt even worse... slightly blocked ears, tingle in throat but mostly just really exhausted... could have got through the day but we didnt need the staff so decided to be sensible and go home and catch some sleep for a couple hours and bin afternoon session too. The last few weeks have been busy and Ive not had enough sleep at the start of this week, also probably a bit of a physiological response to yesterdays stress.... hit the vit C, lemsip, good food and rest hard today so hoping I can shake it before it develops!

cycling (commute) 28:00 [0]

Monday Sep 17, 2018 #

orienteering 19:59 [3] * 4.09 km (4:53 / km) +45m 4:38 / km
ahr:158 max:180 slept:7.0 (injured) shoes: saucony ride iso

Planned to just do an easy half hour in a work gap to shake out the legs and just keep the brain ticking over with a map.... turned out to be pretty stressful as a guy was having a full on seizure outside his car in a drive in a housing estate and no one else was around.... bleeding and frothing from the mouth and completely unconscious when I tried to help him, so I sprinted back down the street and found a woman with a phone to call the ambulance then back and just held his head and put him in recov position while he seizured till they came. He came round and was ok and I guess lucky that I had decided to take a map out and run in a real random part of town. I was pretty shaken but just finished the loop and went back to shop cutting it a bit short. Pretty sure HR was higher then this haha. Exhausted now and no more time so that will definitely be all for today.

Feeling pleased with the weekends training so just gonna take it a bit easier this week. Met with Nick Lightfoot last night, who is going to help me out with some coaching so I'm feeling really positive and motivated with that!
Ankle swelling is going down a bit now too which is good but it also means my foot is quite sore as I guess all the stiff ligaments and tendons are getting a bit more movement and strain put through them.

cycling (commute) 40:00 [0]

Yoga/Pilates 10:00 [0]

with client - feeling sore in the ankle

Sunday Sep 16, 2018 #

running warm up/down 6:46 [3] 1.22 km (5:33 / km)
shoes: On Cloud X

orienteering 28:55 [3] *** 5.42 km (5:20 / km) +15m 5:16 / km
ahr:166 max:187 slept:8.0 (injured) shoes: ON cloudflow

Went and did some sprintervals around Warwick uni that Nath gave me, on my way home. Map was pretty much fine except some new construction in the last int. Tried to push the pace on this first map and ended up faffing a lot whenever I got tired or couldn’t keep up with the map reading

orienteering intervals 25:20 [3] *** 4.92 km (5:09 / km) +10m 5:06 / km
ahr:175 max:188 (injured) shoes: ON cloudflow

Contemplated not doing second round... head and heart not really in it.. then decided to just cruise around at a comfortable pace and work on planning... turns out that this was an invaluable session this week and I’m really glad I did it... because I had a much quicker and smoother run round when I eased off just that little bit. It’s reminded me the difference between controlling a race as apposed to bombing it, and has given me some good plans for euromeeting and training forward!

Saturday Sep 15, 2018 #

running warm up/down 29:01 [3] 5.61 km (5:10 / km) +46m 4:58 / km
ahr:161 max:177 slept:9.0 (injured) shoes: On Cloud X

orienteering race (London CIty Race) 53:45 [4] *** 10.67 km (5:02 / km) +150m 4:42 / km
ahr:182 max:192 spiked:23/29c (injured) shoes: On Cloud X

3rd W21E... pretty happy with the run and I think it reflects where I'm at the moment. 4mins off the pace, but felt physically comfortable and was navigating well, just slowing in a few of the multistory areas to keep it clean. Maybe could have saved a min at most on scrappiness, interestingly strava reckons I had 4.5mins standing still but it definitely didn't feel like that... I suppose those traffic lights and stopping for tourists adds up...
Gate closed on the way to no. 16 so that messed up route choice... bit of a shame that the attitude was just to apologise for it instead of taking the leg out, as another route choice went through a bunch of riot police, which isn't a mapping error so in my opinion should not be a reason to ignore the gate... didnt effect my result but I'm sure it did for others.
Really had alot of fun! Course was awesome and I saw loads of tourist things this year!! Definitely exceeded expectations! Glad I made the long expensive trip down haha.

cycling 45:00 [0]

riding through the city all afternoon on a boris bike... so fun

Friday Sep 14, 2018 #

Yoga/Pilates 10:00 [0]

With client... felt good
7 AM

running 20:54 [3] 4.02 km (5:12 / km) +58m 4:51 / km
ahr:159 max:179 slept:7.0 (injured) shoes: Hoka Clifton 5

Itw shakeout... lots of hamstring doms today... RDLs doing their job! Ankle is stiff and heel is hurting and it’s only gotten worse being on my feel with clients all morn... bah!
11 AM

running 14:51 [3] 3.04 km (4:53 / km) +36m 4:37 / km
ahr:121 max:148 (injured) shoes: Hoka Clifton 5

VA over to shop... these two are probably about all I will fit in today... which is fine, my legs are tired and ive had a good week of training and have uped the kms this week so can do with an easier day!

Thursday Sep 13, 2018 #

S&C 28:46 [3]
ahr:115 max:142 slept:6.5 (injured) shoes: ON cloudflow

Quick S&C in a work break
3 x 10 back squats/10 bottoms up press
20, 30, 40, 40/ 5s
3 x 8 SL RDLs/4 Negatives

Pretty big difference in condition Between legs on the RDLs and Achilles in bad ankle is definitely restricting squat depth but fun to get back on the bar... see if I can squeeze another in next week...

cycling (Commute) 30:00 [0]

Wednesday Sep 12, 2018 #

cycling (commute) 40:00 [0]

Drills 17:00 [1]

With clients
7 AM

running 27:35 [3] 5.02 km (5:30 / km) +105m 4:58 / km
ahr:165 max:186 slept:7.5 (injured) shoes: Hoka Clifton 5

PB, bumped into Tent so ran and chatted with him, or more struggled to chat up to fullwood.
Had a massage on the ankle at work... felt a bit better after, bit more movement, could see some tendons again for the first time in a while.... but Becky and I think there's definitely some scar tissue now and there is a bit of work to be done still!
7 PM

orienteering 1:42:28 [3] *** 15.0 km (6:50 / km) +553m 5:46 / km
ahr:144 max:173 spiked:21/22c (injured) shoes: Ice bug zeal

SYO Hathersage score...
So I made a bit of a whoopsie tonight, which turned out fine as these things usually do...
There are two things that I am absolutely terrible at... judging pace and time in a score event.... and having any awareness whatsoever of time on a nice evening in the peaks. Ais, Kyhill, my cousins, Aus Max.... they can all testify to this... if I tell you Ill be back from a peaks run at a certain time, I am lying!
Took it easy round the map, didnt really bother for points or time as I just wanted to get up onto Stannage and Higger Tor and have a nice run! The issue with doing it on MapRun is that you then have your phone when the amazing Stannage Sunset is happening... so I faffed a bit taking pics, ran a large loop around some scary looking cows and then I also had a bad twist (that didnt stop me) but slowed me down a little for a few mins at the furthest away point... I got a move on but was still 10mins late back after courses closed (which didnt seem that outrages as I was allowed to start a 90min course at 6:30pm, when courses closed at 8). I had read that they had to lock the car park just after 8, but just sort of assumed they would wait 10mins... but alas... little blue was locked in! The guy in Spar has a key so it was no problem... but I was a little surprised and am now grateful to be tucked up eating Ma's homemade curry instead of stuck in Hathersage hahaha! Also managed to put my hoodie on backwards in a hurry and whip in the house like a ninja without anyone seeing.... all worth for another 10/10 evening in one of my fave places, which means I am definitely becoming one of those weirdo runners who loses all dignity for the run.

Tuesday Sep 11, 2018 #

running warm up/down 15:55 [3] 2.72 km (5:51 / km) +40m 5:27 / km
ahr:152 max:169 slept:7.5 (injured) shoes: saucony ride iso

running intervals (Mona) 28:00 [5] 6.22 km (4:30 / km)
ahr:177 max:193 (injured) shoes: saucony ride iso

First speed back in ages! 5min tempo then Mona with Lova pacing me bcos he didn't want to do a speed session of his own which was pretty nice for me :) I wasn't really sure what paces I'm running at so we just chatted about what might be a good aim for Percy Pud this year and then worked floats from there and run reps to feel! Distances were apparently pretty consistent but pace fluctuated... which doesn't make a whole lot of sense... but Lova seemed to think I was consistent enough! And I'm questioning how useful the pacing is on the M430.... seems pretty slow and sloppy.
Could feel ankle swelling mid way through but it didn't stop me... it is feeling very stiff though and the calf consequentially got pretty tight! I'm having a massage tomorrow and just getting quite concerned about the ongoing swelling!
Felt strong in the session and like I was able to get through it even though it was sooo hard, which is a massive difference from this time last year :) Keen to get back to the track now, although probably not a bad idea to be doing some sessions on a softer surface while this ankle is still a bit eh!

On a side note... this feels like the first week since I moved to Sheff that I have actually been able to plan my training according to what sessions I think are useful and getting the correct recov.... as opposed to what I can fit/have the energy for around work.... given my hours aren't all that reduced I'm definitely feeling like I'm finding some balance (hopefully not speaking too soon)

running warm up/down 21:09 [3] 3.89 km (5:26 / km) +72m 4:59 / km
ahr:170 max:184 (injured) shoes: saucony ride iso

cool down chat with Lova

cycling (commute) 28:00 [0]

Monday Sep 10, 2018 #

cycling (Commute) 28:00 [0]

7 AM

running 13:11 [3] 2.62 km (5:02 / km) +27m 4:47 / km
ahr:159 max:173 slept:8.0 shoes: Hoka Clifton 5

9 AM

running 25:47 [3] 4.46 km (5:47 / km) +127m 5:04 / km
ahr:156 max:177 (injured) shoes: Hoka Clifton 5

HFW with a map... trying to practice some quick decisions but a bit useless as Ive just totally exhausted this Sharrow Vale map! Still some niggles in both feet and have been feeling a bit ill the last couple of days but generally ok otherwise
6 PM

running (U&R srg) 39:45 [3] 7.44 km (5:21 / km) +163m 4:49 / km
ahr:149 max:180 (injured) shoes: saucony ride iso

Feeling puffed on the hills! Felt like HR was well high but apparently not that bad

Sunday Sep 9, 2018 #

running 40:50 [3] 8.02 km (5:05 / km) +127m 4:43 / km
ahr:162 max:182 rhr:61 slept:7.0 (injured) shoes: ON cloudflow

Took all the motivation in the world to actually get out! Was fine once out and enjoyed and easy forge dam although feeling a bit of a lump in my throat - hopefully no cold coming on! Ankle a bit swollen today! Tired... not looking forward to a whole week of work

Saturday Sep 8, 2018 #

Climbing 1:00:00 [1]

Works sesh with Rach... pinkles feeling easy... blacks still too hard!

orienteering 27:33 [2] 4.49 km (6:08 / km) +64m 5:44 / km
ahr:145 max:171 (injured) shoes: Ice bug zeal

Hanging for Peter Palmer

orienteering 53:43 [3] *** 6.65 km (8:05 / km) +121m 7:24 / km
ahr:161 max:186 23c rhr:76 slept:9.0 (injured) shoes: Ice bug zeal

Pre run for Peter Palmers... a few slow controls but otherwise bit of fun! Legs still feeling a little tired up the hills... and ankles not been that happy this week... but otherwise feeling good and almost feeling like I can’t keep my nav up to pace anymore so need to work on that!
Not sure I believe this RHR

running 4:06 [3] 0.83 km (4:56 / km) +14m 4:33 / km
shoes: Ice bug zeal

Back to car
3 PM

running 27:32 [3] 4.49 km (6:08 / km) +136m 5:20 / km
ahr:145 max:170

Forest Orienteering 53:42 [3] 6.65 km (8:05 / km) +151m 7:15 / km
ahr:161 max:185

running 4:06 [3] 0.83 km (4:56 / km) +6m 4:46 / km
ahr:156 max:163

Friday Sep 7, 2018 #

cycling (Commute) 40:00 [0]
rhr:63 slept:7.0 (injured) (rest day)

Had planned to go climbing with Rach tonight but we were both wiped out so decided to take an easy day eat a lot of food have a two hour nap and go climbing tomorrow instead!

Thursday Sep 6, 2018 #

cycling (commute) 50:00 [0]

running 53:08 [3] 9.03 km (5:53 / km) +309m 5:01 / km
ahr:157 max:187 rhr:61 slept:6.3 (injured) shoes: ON cloudflow

Tonight felt a lot like a recipe for a Melb uni dinner night...
Two boys
One nice run
Three hefty pies
And one v uncomfortable bike ride home!
5 PM

running 53:08 [3] 9.03 km (5:53 / km) +234m 5:13 / km
ahr:157 max:187

Wednesday Sep 5, 2018 #

Fell run 56:59 [3] 9.13 km (6:14 / km) +274m 5:26 / km
ahr:156 max:187 rhr:61 slept:8.75 (injured) shoes: ON cloudflow

Longshaw, Surprise view and Burbage with the shuoc summer crew.... really stunning evening, and felt a lot better than yesterday at Ilam! Really enjoyed it.... so much that I made Lova and Max do an extra little loop int he dark that they were a bit meh about! Runs like these just make me feel like I am exactly where I'm supposed to be :)
Also its so nice that we still have such a good running group given how many top lads and lassies we have lost recently!!
6 PM

running 56:59 [3] 9.13 km (6:15 / km) +237m 5:31 / km
ahr:156 max:185

Tuesday Sep 4, 2018 #

cycling (commute) 40:00 [0]

running warm up/down 15:16 [2] 2.65 km (5:46 / km) +23m 5:31 / km
shoes: Ice bug zeal

Fell run race (Ilam) 51:41 [5] 7.0 km (7:23 / km) +450m 5:35 / km
ahr:149 max:190 rhr:59 (injured) shoes: Ice bug zeal

I still dont really get Fell racing.... like this was just painful.... I actually teared up on the second hill...
3rd lady by about 90s... bit annoyed really because I felt I would have had well over 2mins if my legs weren't shot from run group the day before.... but its also not really anything to worry about because they were! Felt good cardio and pace wise and was strong up and down the first hill in the lead but then legs just got so heavy along the flat valley and I couldnt hold from there. Really encouraging that I'm starting to feel stronger on these horrendous races though and backing it up after some solid weeks of running, and I can hit a downhill a bit fearlessly again wooooo
Had a fun night out with the Shuoc dream team... but time to get back on the track instead of the hills.... the boys are pretty keen so that is a good thing
7 AM

running 28:23 [3]
ahr:103 max:138

8 AM

S&C 28:23 [3]
ahr:103 max:138 rhr:59 slept:8.5

ankle stability and core
5 PM

running 6:07 [3] 1.14 km (5:22 / km) +13m 5:05 / km
ahr:146 max:161

Fell run 51:40 [3] 6.99 km (7:24 / km) +426m 5:40 / km
ahr:149 max:189

running 8:58 [3] 1.51 km (5:57 / km) +29m 5:26 / km
ahr:143 max:174

Monday Sep 3, 2018 #

orienteering intervals 51:44 [4] *** 10.03 km (5:09 / km) +57m 5:01 / km
ahr:162 max:193 spiked:22/24c rhr:53 slept:8.0 (injured) shoes: ON cloudflow

So eventually got my sprintervals in... mix between executing some legs well and being tired and distracted on others... and really lost all motivation to run fast up the hills haha! Good to have a go on a map though... if absolutely anything it’s just a bit of confidence building the more practice I do at pace
Cloud flows still hurting my left heel and had two very small turns on the ankle - it’s no stiffer than normal but it has put some work through the calf when stabilising, and they are now bricksssss

running (SRG) 40:00 [3] 7.56 km (5:17 / km) +41m 5:09 / km
ahr:155 max:169 (injured) shoes: Hoka Clifton 5

Little irritated as Rich left me to take the longer quicker group... which I thought a) he wouldn’t want to take the slow and b) that would be a given as I’d just done a session... but hey ho a little more/quicker then I would have liked... I am now foooooked and the calf’s are so sore... so a track session tomorrow may be a bit optimistic

cycling (commute) 40:00 [0]

3 PM

Sprint Orienteering 51:43 [3] 10.03 km (5:09 / km) +114m 4:53 / km
ahr:162 max:193

running 39:59 [3] 7.56 km (5:17 / km) +223m 4:36 / km
ahr:155 max:168

Sunday Sep 2, 2018 #

rhr:60 slept:8.0 (injured) (rest day)

Wanted to do those sprintervals today but got back to Sheff and just felt wiped out and fell asleep and struggled to do anything much really let alone run! I don’t feel like I’ve had a day off all summer which has been awesome but I definitely need one! HR has been a bit elevated this week and I’m just so tired and my ankles been pretty stiff and sore this weekend! And I don’t expect to feel any less tired back at work next week... got Wednesday off so will try to recouperate then!

Saturday Sep 1, 2018 #

running 31:06 [3] 6.14 km (5:04 / km) +41m 4:54 / km
ahr:165 max:174 slept:7.5 (injured) shoes: ON cloudflow

Ez pre brek up canal. Legs v stiff to start but loosend a bit... they defo need a rest, but I’ll be back in work routine next week so won’t be able to do anywhere near as much lovely peaks running!
Getting pretty frustrated with the altimeter and HR in-accuracy of my watch... same run as yesterday, knocking off the middle 5km and double the climb? And this is a flat run... seems to be hundreds off every run I do with others! May look at a new investment!
6 AM

running 31:06 [3] 6.14 km (5:04 / km) +61m 4:50 / km
ahr:166 max:174

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