Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 30 days ending Apr 30, 2019:

	activity	#	time	miles		km		+m
	orienteering	14	12:43:39	70.27	(10:52)	113.09	(6:45)	2035	111 /	116c	95%
	running	18	11:29:19	84.75	(8:08)	136.39	(5:03)	1179
	cycling	15	7:36:00
	Yoga/Pilates	3	1:45:00
	S&C	2	1:10:41
	Climbing	2	50:19
	Fell run	1	43:12	3.91	(11:02)	6.3	(6:51)	140
	Drills	3	31:43	2.8	(11:19)	4.51	(7:02)	5
	swim	1	20:38
	Total	30	37:10:31	161.74		260.29		3359	111 /	116c	95%
	[1-5]	26	29:34:31
averages - sleep:8.2 rhr:57

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Tuesday Apr 30, 2019 #

cycling (commute) 25:00 [0]
rhr:51 slept:7.5

running 35:16 [3] 7.2 km (4:54 / km) +70m 4:40 / km
ahr:122 max:179 (sick) shoes: ON cloudflow

Probs shouldnt have gone - still felt quite head coldy and tired but it was such a beaut evening needed to get out for a bit! Felt like hard work and came home with a headache

Monday Apr 29, 2019 #

cycling (commute) 25:00 [0]
rhr:54 slept:10.0 (sick) (rest day)

Almost there - hopefully running tomorrow

Sunday Apr 28, 2019 #

Note
rhr:53 slept:7.75 (sick) (rest day)

Tio travel day with a pretty good ending :)
Long but v broken sleep in the tent.
Would have liked to run a Tio leg or done another training map or something else while I was out there but just too sick

Saturday Apr 27, 2019 #

running warm up/down 4:29 [3] 0.76 km (5:54 / km)
rhr:50 slept:8.0 shoes: Icebug spirit6

orienteering race (TioMila leg 3) 1:24:47 [3] *** 12.09 km (7:01 / km) +120m 6:41 / km
ahr:129 spiked:19/21c (sick) shoes: Icebug spirit6

Leg 3 for OK Nolaskogsarna - still felt pretty rubbish with cold so just got on with it so as not to let the team down but didnt really feel in shape to run/or like I should be. Anna started off great but had a bit of a mare on the rocky hill, Malin did well to pull back some places on her leg... think I dropped 10~ or so and then Viktoria and Elina held around the same.
Was pretty disappointed with my time really... only 2 relatively small mistakes and got very caught for a long time on a barbed wire fence - so could probably have cleaned up about 5mins on those... but was still then like 18mins slower than the winners or something...
I probably should just get over it, I was sick, I wasnt pushing at all, I took loads of track options when I knew straight was faster, but as my brain was full of snot I figured Id save time playing it safe and not making a huge blunder by being in the forest too much... also had very little will to run over shit on the ground, but I thought the 18min days on a fairly clean run were behind me.

I'd love to say the atmosphere of Tio made up for it... but it was a bit miserable being in the rain all night! Was very proud of Aston and all the British guys though! Absolute steamer from Aston and WIll in 9th and 8th on first leg, Pete held his too and Crickmore led a chunk of first leg. Nath did awesome for his first Tio first leg for Lidingo and Spongey was the fastest on long night I think, so pretty bloody awesome from all of them which was exciting!

A few more days to sink this cold and then get excited about British I think!

Friday Apr 26, 2019 #

Note
rhr:61 slept:7.5 (sick) (rest day)

Tio bound

Thursday Apr 25, 2019 #

Note
rhr:56 slept:9.0 (sick) (rest day)

Wednesday Apr 24, 2019 #

Note
rhr:59 slept:10.0 (sick) (rest day)

so ill... mum reckons its an aggressive 48hr virus.... hope shes right, then there might be hope for tio....

Tuesday Apr 23, 2019 #

Note
rhr:57 slept:8.5 (sick) (rest day)

Monday Apr 22, 2019 #

running warm up/down 9:21 [3] 1.62 km (5:46 / km) +10m 5:36 / km
ahr:141 rhr:62 slept:9.0 shoes: Ice bug zeal

orienteering race (JK Relay) 32:55 [5] *** 5.94 km (5:32 / km) +100m 5:07 / km
max:192 spiked:19/19c (sick) shoes: Ice bug zeal

SYO - 2nd in Womens Trophy! Very very pleased to podium!
Was quite worried again that I would blow out - unsettled after middle and sprint, nervous about running first leg against most of the best womens runners, feeling like shit in the chest as Mum and Dad have picked up some horrendous cough and staying with them all weekend Ive not been able to avoid getting it - just generally not in a good physical or mental state... so stood on the startline praying a few inhaler puffs and some words with myself about running my own race would pay off and they did!
Felt like I held my own pretty well, in the front pack with Lizzie and Tessa, who I was working so hard to keep up with for the first half, dropped on a small route choice where I went straight and they took a track as Tessa had a shorter gaffle closer to the track. Happy to still push and stay within about 1min of them/2mins off the winner from this point whilst running on my own, and feeling v shit in the chest.
The touchless emit system has been a bit of a shambles and so results still arent published and I had to go and get myself reinstated twice from my backup, but I think I came in about 6th on first leg after the other gaffle - cecile, lizzie, tessa, grace, laura, me I think. Which set us off in a good position, Pippa had a bit of a mare to the first control but held us at 8th, setting Cat up well to pull us in on the last leg with a stormer of a run, when most other girls were making mistakes.

Feeling mixed about this JK... sprint and middle were really off, but I'm really pleased with my Long and Relay runs, they definitely reflect where I am at in training and what I can do! Now project echinacea begins hopefully to sort me in time for Tio and then for the British the week after - really looking forward to two more good weeks of racing and running with the SYO women again twice at British!

running warm up/down 9:05 [3] 1.36 km (6:41 / km)
ahr:136 shoes: Ice bug zeal

Sunday Apr 21, 2019 #

Yoga/Pilates 35:00 [1]

running warm up/down 10:08 [3] 1.75 km (5:47 / km)
ahr:146 rhr:63 slept:9.0 shoes: Inov8 xtalon 212

orienteering race (JK Long) 1:24:25 [4] *** 13.78 km (6:08 / km) +300m 5:31 / km
ahr:174 max:190 spiked:28/29c shoes: Inov8 xtalon 212

8th - finally pretty happy with a performance... didn’t feel that I was running as fast as I am capable of but I was going as fast as my body was letting me on the day. Nice and clean, good route choices and good to come away with a top 10. Really had to tell myself to concentrate in the heat so I was happy to keep focus even after fatiguing and get round with no blunders.
It was really hot and there was a real lack of water on the course so I think that made it harder to stave off fatigue.
Hard to compare but I think (based on the difference between UK and Aus mens and womens km rates) the womens kms rates in UK were faster relative to the course than the Aus ones and would say that my km rate would have been up there ~ 1:40min/km behind our men, where the Aus women were about 2min/km behind the men, but our course seemed faster - it is all just speculation really, but have to try and get some sort of comparison. Good to be 2:30mins behind Charlotte Watson in this race and a few weeks ago the same at Northerns, who has results in Aus.

C • @Uncle JiM 1

running warm up/down 10:06 [3] 1.69 km (5:59 / km)
shoes: Inov8 xtalon 212

Saturday Apr 20, 2019 #

running warm up/down 17:14 [3] 3.14 km (5:29 / km)
ahr:159 rhr:65 slept:8.5 shoes: Ice bug zeal

orienteering race (JK Middle) 45:06 [4] *** 6.6 km (6:50 / km) +200m 5:56 / km
ahr:178 max:196 spiked:20/21c shoes: Ice bug zeal

Shitted this one again... really really good first half... good flow, good feeling, then bonked a little coming back over the hill, middle of the day in the heat and knew I was in mistake zone then got swayed by my 2min ahead girl who went to far left when I was at the edge of the control circle, and ran around for 5:30mins trying to work out why the wrong spot looked like the wrong spot... again really stupid, really frustrating and really struggling to keep my cool when I feel pressured. I suppose these are the first races in years that have actually mattered a bit and I need to find a way to focus myself and do what I know I can in the classic!

running warm up/down 11:37 [3] 1.97 km (5:54 / km)
ahr:152 shoes: Ice bug zeal

jog w tent

Friday Apr 19, 2019 #

Event: JK 2019

running warm up/down 21:22 [3] 3.78 km (5:39 / km)
ahr:163 rhr:54 slept:8.3 shoes: Brooks Hyperion

orienteering race (JK sprint) 18:29 [4] *** 3.82 km (4:50 / km)
ahr:190 max:198 spiked:25/26c shoes: Brooks Hyperion

Pretty disappointed with this performance to be honest... managed to create a much harder leg for myself by being super confident that the organisers wouldnt do a give away control on the same side of the building, on what was already too easy of a course and ran around the building adding ~80s to my time... I could have looked up to check and saved this error and I backed myself and didnt and it didnt pay off!
I also wasnt on running form... had got myself quite nervous and felt a bit sick in the stomach and finding it hard to settle my breathing.

running warm up/down 14:27 [3] 2.61 km (5:32 / km)
ahr:151 shoes: Nike zoom winflo 5

few laps round de blok w Nath

Thursday Apr 18, 2019 #

cycling (commute) 40:00 [0]

Climbing 19:00 [2]
rhr:60 slept:8.0 (rest day)

autobelays at Virgin before getting my soleus' absolutely battered with a Becky massage... felt good today, sharp on moves

Wednesday Apr 17, 2019 #

cycling (commute) 45:00 [0]

orienteering 42:03 [3] 6.21 km (6:46 / km) +150m 6:02 / km
ahr:148 rhr:60 slept:7.75 shoes: Inov8 xtalon 212

SYO wheata woods, just jogged it round but v clean so that was good!
Feeling v tired in body and legs today so need to rest up as much as possible tomorrow before JK

Tuesday Apr 16, 2019 #

cycling (commute) 25:00 [0]

orienteering 46:25 [3] 9.4 km (4:56 / km) +200m 4:28 / km
shoes: Nike zoom winflo 5

spri'ntervals around ponderosa with some of shuoc... shifting well

running warm up/down 10:29 [3] 2.01 km (5:13 / km) +30m 4:51 / km
ahr:149 shoes: On cloudsurfers

running intervals 30:41 [5] 6.06 km (5:04 / km) +35m 4:55 / km
ahr:141 shoes: On cloudsurfers

Decided against track and to do sprintervals and a shorter intervals session in the park with Grace instead.
2 x (3 x 400/off 1min, 3 x 200/off 1min)/off 1min
times a bit random, probably due to gps dropping in and out and the park on a slight slope - just because I doubt I dropped 8s in that last 400.
400s - 91, 88, 93, 87, 89, 81
200s - 40, 42, 43, 40, 44, 45
then 4 strides
whole body a bit dommy from mon morn strength and tired legs after sprintervals but good to get them ticking over.

Drills 11:48 [3] 1.49 km (7:55 / km) +5m 7:47 / km
ahr:145 shoes: On cloudsurfers

running warm up/down 15:44 [3] 3.0 km (5:15 / km) +20m 5:05 / km
shoes: On cloudsurfers

Monday Apr 15, 2019 #

cycling (commute) 50:00 [0]

S&C 45:00 [3]
ahr:128 slept:7.25

4mins x trainer, grid games (1 tabata set), then 3 x core and back set
TRX SL squat
Upright row to press 4kgs
Deadbugs red band
SL glute bridge 8kg
Twisting sit ups 4kg
TRX pull
Supermans
Leg Raises
DB flyes 4kgs
Mountain Climbers
Calf Raises
KB clean and press 8kg

orienteering 56:41 [3] 6.01 km (9:26 / km) +150m 8:23 / km
ahr:132 shoes: Inov8 xtalon 212

Training in Beely woods... very appreciative of the guys sorting trainings all week but this one we all agreed was a bit average out of 10. 1:5000 forest map that was like the dreaded Eccy Woods. Feel like everyone’s lost their mojo a little after doing some shit O but it was a very vague weird area so not really worth dwelling on

Sunday Apr 14, 2019 #

running 1:19:51 [3] 15.04 km (5:19 / km) +250m 4:54 / km
ahr:157 rhr:58 slept:9.0 shoes: ON cloudventure

Up porter and then back down Ringinglow and on into town to work, spectating the half so a few stops. Really enjoyed it! Such a great atmosphere and got to see most people I knew who were running! V jealous to not be running but also think I made the right choice to not race the week before the JK. Felt pretty tough going up Porter so bodys obviously still playing catch up.

running 15:30 [3] 3.24 km (4:47 / km) +40m 4:30 / km
ahr:137 shoes: ON cloudflow

hfw

orienteering 29:18 [3] 5.37 km (5:27 / km) +55m 5:11 / km
ahr:128 shoes: ON cloudflow

sprintervals around the edge with Connor, good flow but we had to print on mine and Im missing ink so it was a bit hard to see the impassable walls which masked some route choices. Feeling tired by this point but still pretty switched on which was good... 78km has not turned out to be so bad for a week that ive mostly skipped double days to catch up on sleep when feeling fatigued

Saturday Apr 13, 2019 #

orienteering 1:04:03 [3] 8.01 km (8:00 / km) +160m 7:16 / km
ahr:153 rhr:51 slept:8.75 shoes: Inov8 xtalon 212

o training with shuoc Eyam Moor, really enjoyed actually, was expecting heather bashing but it was mostly runnable and nice peaks views

Friday Apr 12, 2019 #

cycling (commute) 38:00 [0]
rhr:53 slept:8.5 (rest day)

Just still feeling knackered, sleeping loads and feeling underslept and fatigued. Was planning to go out Eccy woods with Connor tonight but have bailed and just decided to go home and rest up

Thursday Apr 11, 2019 #

orienteering 1:01:12 [3] 9.67 km (6:20 / km) +110m 5:59 / km
ahr:120 rhr:62 slept:8.0 shoes: Inov8 xtalon 212

O training round Woombwell Woods with some of the Shuoc boys, good to get out on a faster area but pretty easy area

cycling (commute) 25:00 [0]

Wednesday Apr 10, 2019 #

S&C 25:41 [2]
ahr:130 rhr:55 slept:8.0

core set

Climbing 31:19 [2]
ahr:116

autobelays at work in a cancelled session slot

running warm up/down 15:01 [3] 2.69 km (5:35 / km) +105m 4:40 / km
ahr:157 shoes: Inov8 Roclite

Up to Riv

Fell run 43:12 [3] 6.3 km (6:51 / km) +140m 6:10 / km
ahr:137 shoes: Inov8 Roclite

Max's Rivelin Retch - good fun but actually took alot longer than it should as no one marshaled and loads of the drinks disappeared before we got to them so we spent ages looking for nothing at a few controls... such a nice evening though

running warm up/down 15:03 [3] 3.07 km (4:54 / km) +19m 4:45 / km
shoes: Inov8 Roclite

back down from Riv via Notty for a pie

cycling (commute) 40:00 [0]

Tuesday Apr 9, 2019 #

cycling (commute) 25:00 [0]
rhr:48 slept:8.75

Been feeling really tired and a bit weak the last few days, esp after running sun and mon so have decided against double days and going to try catch up on as much sleep as possible for the next few days and hope to god Im not picking up a cold! Have been around around a few people with sniffles/colds over the last week so I wouldnt be surprised

running warm up/down 16:11 [3] 3.42 km (4:44 / km) +25m 4:34 / km
ahr:155 shoes: Hoka Clifton 5

Drills 10:36 [3] 1.23 mi (8:37 / mi)
ahr:136 shoes: On Cloud X

drills and strides

running intervals 34:17 [4] 8.13 km (4:13 / km)
ahr:157 shoes: On Cloud X

Harriers Track sesh - Bondarenko
400 float - 1:32, 1:42, 1:43
400 rep - 89, 89, 91
300 float - 79, 81, 82
300 rep - 65, 64, 64
200 float - 54, 58, 56
200 rep - 43, 40, 42
100 float - 27, 29, 31
100 rep - 21, 20, 17
400 jog - 2:09, 2:09, 2:09
4 x 100m strides

Out too fast on the first float, and possibly not pushing the reps hard enough, but a tiny bit quicker than last time I did Bondarenko.

running warm up/down 16:53 [3] 3.44 km (4:54 / km) +45m 4:36 / km
shoes: Hoka Clifton 5

back to shop

Yoga/Pilates 40:00 [1]

Monday Apr 8, 2019 #

cycling (commute) 25:00 [0]

orienteering 1:16:27 [3] 8.65 km (8:50 / km) +125m 8:15 / km
ahr:141 rhr:56 slept:8.25 shoes: Inov8 xtalon 212

O training around Burbage mines/Oxstones/Lady Cannings bit more switched on than sunday but lost the will pretty quickly through the hip high heather bashing... Lova found me half way round and we just jogged and chatted the rest of the way round the course... so possibly not the best training again but good to be on a map

Sunday Apr 7, 2019 #

orienteering 1:08:18 [3] 7.46 km (9:09 / km) +235m 7:55 / km
ahr:150 rhr:52 slept:8.0 shoes: Inov8 xtalon 212

Training with Nath on the way home... dont think either of us were particularly feeling the bracken/blackberries so there was alot of stop start.... I also wasnt really practicing any processes... head not quite back into the forest... good to do something relevant rather than nothing. V tired after a good carvery afterwards

swim 20:38 [2]
ahr:118

Saturday Apr 6, 2019 #

running warm up/down 11:37 [3] 2.24 km (5:11 / km) +10m 5:04 / km
ahr:147 rhr:53 slept:7.0 shoes: saucony freedom iso 2

running 20:06 [4] 5.01 km (4:01 / km) +20m 3:56 / km
ahr:178 shoes: saucony freedom iso 2

Parkrun, nice to back up my 20 from a few weeks ago but also felt way for comfortable which is also nice, probably could have pushed a little harder if I felt inclined to. Lost alot of time in the start too.... started waaaay to far back and spent probably 6-700m picking off people maybe

running warm up/down 19:02 [3] 3.46 km (5:30 / km) +10m 5:25 / km
ahr:142 shoes: saucony freedom iso 2

Friday Apr 5, 2019 #

7 AM

running 13:07 [3] 2.63 km (4:59 / km) +25m 4:46 / km
ahr:157 shoes: Hoka Clifton 5

itw

10 AM

running 31:53 [3] 6.03 km (5:17 / km) +75m 4:59 / km
ahr:151 rhr:60 slept:7.5 shoes: Hoka Clifton 5

gym to shop

4 PM

running 17:29 [3] 3.1 km (5:38 / km) +30m 5:23 / km
ahr:139 shoes: Hoka Clifton 5

hfw

7 PM

running 36:33 [3] 7.28 km (5:01 / km) +40m 4:53 / km
ahr:128 shoes: Inov8 xtalon 212

easy round the fields at N's, nice evening

Thursday Apr 4, 2019 #

running tempo 59:32 [4] 12.0 km (4:58 / km) +205m 4:34 / km
rhr:61 slept:7.5 shoes: Inov8 Roclite

tempo up porter... just felt like sticking my headphones in and getting out for a run! pushed relatively hard up the hill then did 10 x 1min/off 30s down, which was good because it kept the pace up there but I also need to practise controlling my breathing a bit better when pushing downhill... always get stitches in fell races then need to slow down and I think runs like these help

cycling (commute) 15:00 [0]

Wednesday Apr 3, 2019 #

cycling (commute) 25:00 [0]
rhr:66 slept:7.6

7 AM

running 21:41 [3] 4.27 km (5:05 / km) +45m 4:49 / km
ahr:150 shoes: Hoka Clifton 5

easy PB - gorgeous morning up the parks

3 PM

orienteering 53:30 [3] 10.08 km (5:18 / km) +130m 4:59 / km
ahr:155 shoes: On cloudsurfers

Took a break from work and did some sprintervals that the boys did on northern champs weekend! Definitely made some slower route choices - body and mind feeling a little tired and a bit like just going through the motions, good to mostly have flow in this state though and it was another lovely afternoon to get out!

Tuesday Apr 2, 2019 #

cycling (commute) 25:00 [0]
rhr:59 slept:8.0

Yoga/Pilates 30:00 [1]

running warm up/down 16:54 [3] 3.64 km (4:39 / km) +25m 4:29 / km
ahr:147 shoes: saucony freedom iso 2

running intervals 31:38 [4] 7.29 km (4:20 / km)
ahr:153 max:175 shoes: saucony freedom iso 2

Track tuesday - felt a bit lonely today... just cant quite keep up with the harriers girls, and I was a bit off my own pace anyway.
6 x 600/off 200jog, 6 x 200/off 200jog
2:12/1:01 40/1:14
2:17/1:09 41/1:11
2:22/1:05 40/1:09
2:19/1:07 40/1:07
2:18/1:07 40/1:10
2:18/1:27 40/1:08

Drills 9:19 [1] 1.04 km (8:58 / km)
ahr:137 shoes: saucony freedom iso 2

running warm up/down 17:02 [3] 3.46 km (4:55 / km) +45m 4:37 / km
ahr:112 shoes: saucony freedom iso 2

Monday Apr 1, 2019 #

cycling (commute) 28:00 [0]
rhr:51 slept:8.0 (rest day)

Felt absolutely shattered again today... 3 nights of pretty poor interrupted sleep and body still a bit tired from Italy probably so the day sort of evolved into a rest day as circuits was off and by the time I'd gone home and had a sleep it was like food shopping, dinner and bed really!

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