Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 30 days ending Jun 30, 2019:

	activity	#	time	miles		km		+m
	running	39	22:55:13	135.79		218.54		2094
	orienteering	14	19:37:02	78.9	(14:55)	126.98	(9:16)	3195	165 /	194c	85%
	Forest Orienteering	10	13:33:30	50.5	(16:06)	81.28	(10:01)	2267
	cycling	8	4:32:00
	Sprint Orienteering	6	2:14:57	18.45	(7:19)	29.69	(4:33)	96	85 /	87c	97%
	S&C	2	1:13:35
	Yoga/Pilates	1	21:00
	Total	57	64:27:17	283.65		456.49		7652	250 /	281c	88%
	[1-5]	57	64:24:18
averages - sleep:7.5 rhr:62

5:47

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» now

Sunday Jun 30, 2019 #

running warm up/down 14:25 [3] 2.59 km (5:34 / km) +14m 5:25 / km
ahr:144 max:175 rhr:63 slept:8.5 shoes: Nvii Crazy Light F2

Sprint Orienteering race (ASOM WRE sprint) 14:59 [5] *** 3.55 km (4:13 / km) +3m 4:12 / km
ahr:182 max:194 spiked:17/17c shoes: Nvii Crazy Light F2

Pretty happy with this race and result and at the time didnt really think I could do much better but on reflection maybe there are a few slightly more efficient 50/50s I could have taken that would have saved a few seconds. None the less a good race - didnt feel too bad and a super fun event!

running warm up/down 11:40 [3] 2.15 km (5:26 / km) +8m 5:20 / km
ahr:148 max:157 shoes: On cloudsurfers

jog about town post race chats w N

9 AM

running 14:24 [3] 2.59 km (5:34 / km)
ahr:144 max:175

running 15:06 [3] 3.55 km (4:15 / km)
ahr:182 max:194

11 AM

running 11:40 [3] 2.15 km (5:25 / km)
ahr:148 max:156

Saturday Jun 29, 2019 #

running warm up/down 18:05 [3] 3.53 km (5:07 / km) +6m 5:05 / km
ahr:143 max:158 rhr:61 slept:8.5 shoes: Nvii Crazy Light F2

Sprint Orienteering (ASOM knockout quali) 11:01 [4] *** 2.68 km (4:07 / km) +4m 4:05 / km
ahr:151 max:167 spiked:13/15c shoes: Nvii Crazy Light F2

Took a different approach to previous knockouts and instead of blowing out straight away decided to stick in and just see if I could sit behind the front pack knowing that I had at least 3 fast girls in my heat and all I needed to to was top 5. Worked, chose good routes behind the ones who went the way I wanted to and didnt completely gas it sitting in 4th for qual.

running warm up/down 10:03 [3] 1.87 km (5:22 / km) +4m 5:19 / km
ahr:149 max:162 shoes: Nvii Crazy Light F2

running warm up/down 9:02 [3] 1.79 km (5:03 / km) +6m 4:58 / km
ahr:155 max:171 shoes: Nvii Crazy Light F2

Sprint Orienteering race (ASOM knockout semi) 7:38 [5] *** 1.84 km (4:09 / km) +4m 4:06 / km
ahr:149 max:160 spiked:11/11c shoes: Nvii Crazy Light F2

In an absolutely stacked heat - as Kirsten put it - there were 6 girls in my heat who could have been in the final. Speed is definitely my limiting factor and again it was ungaffled (unexpectedly) so I didnt hold much hope for this one and came in 6th - Encouraging to see my time would have been 3rd in any other heat - but that still wouldnt have been enough to make finals so not exactly heartbroken!

running warm up/down 11:27 [3] 2.05 km (5:35 / km) +3m 5:33 / km
ahr:158 max:172 shoes: On cloudsurfers

WD jog 1 w N

Sprint Orienteering race (ASOM consolidation sprint) 15:07 [4] *** 3.44 km (4:24 / km) +3m 4:23 / km
ahr:142 max:161 spiked:21/21c shoes: Nvii Crazy Light F2

wanted to get a more technical sprint training in so just took it steady round the consolidation sprint - turns out running steady with no mistakes paid off and I came in 1st of the non finalists - suuuuuper hot by this point but enjoyed it the most out of all the racing

running warm up/down 10:41 [3] 2.02 km (5:17 / km) +2m 5:16 / km
ahr:150 max:164 shoes: On cloudsurfers

9 AM

Sprint Orienteering 18:05 [3] 3.53 km (5:08 / km) +3m 5:07 / km
ahr:143 max:158

running 11:08 [3] 2.68 km (4:09 / km)
ahr:151 max:167

running 10:03 [3] 1.87 km (5:22 / km)
ahr:149 max:162

running 9:02 [3] 1.79 km (5:02 / km)
ahr:156 max:170

12 PM

running 7:38 [3] 1.84 km (4:09 / km)
ahr:149 max:160

running 11:27 [3] 2.05 km (5:35 / km)
ahr:158 max:172

3 PM

running 15:14 [3] 3.44 km (4:26 / km)
ahr:142 max:161

running 10:41 [3] 2.02 km (5:17 / km)
ahr:150 max:164

Friday Jun 28, 2019 #

running warm up/down 18:59 [3] 3.69 km (5:09 / km) +10m 5:05 / km
ahr:144 max:178 rhr:57 slept:6.0 shoes: ON cloudswift

Sprint Orienteering race (ASOM Sprint relay) 8:20 [5] *** 1.89 km (4:25 / km) +2m 4:23 / km
ahr:139 max:162 spiked:11/11c shoes: Nvii Crazy Light F2

Really fun little race in a two person relay... bit gay but super fun to be on a team with Nath and we actually did ok coming 7th - up there with the fast guys! Had two technically clean splits and didn't feel too awful running considering how cooked I am a this stage in the month... hard to tell on pace though cos I cant find any of the girls splits.

Sprint Orienteering race (ASOM Sprint relay) 8:05 [5] *** 1.77 km (4:34 / km) +19m 4:20 / km
ahr:163 max:184 spiked:12/12c shoes: Nvii Crazy Light F2

running warm up/down 17:19 [3] 3.07 km (5:38 / km) +18m 5:29 / km
ahr:148 max:165 shoes: ON cloudswift

warm down on the waterfront with N and the big ape himself

5 PM

Sprint Orienteering 18:59 [3] 3.69 km (5:09 / km)
ahr:144 max:178

Sprint Orienteering 8:24 [3] 1.89 km (4:27 / km)
ahr:139 max:161

running 17:19 [3] 3.07 km (5:39 / km) +17m 5:30 / km
ahr:148 max:165

Sprint Orienteering 8:08 [3] 1.77 km (4:36 / km) +19m 4:22 / km
ahr:164 max:184

Thursday Jun 27, 2019 #

Note
rhr:60 slept:7.5 (rest day)

hectic day - early clients, packing for moving out all day, then drive down south to get to ASOM... no time and no energy by 8pm when we finally stopped!

cycling (commute) 28:00 [1]

Wednesday Jun 26, 2019 #

running 30:18 [3] 5.7 km (5:19 / km) +119m 4:49 / km
ahr:143 max:164 rhr:62 slept:6.0 shoes: On cloudsurfers

SR cut short as one guy was sick - probs not a bad thing.... absolutely knackered from Norway and no sleep after airport train debacle last night

cycling (commute) 30:00 [1]

5 PM

running 30:18 [3] 5.7 km (5:19 / km) +110m 4:51 / km
ahr:143 max:163

Tuesday Jun 25, 2019 #

orienteering 1:18:38 [3] *** 7.51 km (10:28 / km) +222m 9:07 / km
ahr:161 max:181 spiked:13/16c rhr:75 slept:7.5 shoes: Nvii Forest 2

orienteering 1:04:23 [3] *** 5.69 km (11:19 / km) +190m 9:42 / km
ahr:160 max:185 spiked:11/11c shoes: Inov8 arctictalon 275

6 AM

Forest Orienteering 1:18:38 [3] 7.51 km (10:28 / km) +220m 9:08 / km
ahr:161 max:181

9 AM

Forest Orienteering 1:04:22 [3] 5.69 km (11:18 / km) +194m 9:40 / km
ahr:160 max:184

Monday Jun 24, 2019 #

orienteering 1:32:09 [3] *** 8.16 km (11:18 / km) +186m 10:08 / km
ahr:154 max:183 spiked:12/15c rhr:59 slept:9.0 shoes: Nvii Forest 2

Another pretty average O training - big miss to no. 2 came way past it but also came to a part of the map that has changed alot from the mapping so got very confused... bumbled around looking for some linear features to get me back on track... then tried to find the next two controls, was pretty sure I was at 3 so then settled into it from there... still not fast, stopping alot to check everything and feeling very unconfident all the time but got round without anymore big mistakes. Potentially should have tried to pick up my confidence a bit more again really because I actually navigated very well to everything from 4, just was very slow and tentative.

orienteering 1:10:22 [3] 6.81 km (10:20 / km) +117m 9:31 / km
ahr:154 max:186 shoes: Nvii Forest 2

1km intervals at Kirkebygden. Brodie came around with me for the first two intervals which was super helpful as I was still just bumbling around... felt as though he bombarded me a little with things I need to work on but it was good cos it made me realise that I have not been looking up at all and the rest of the course was alot better when I was seeing the terrain and seeing where my compass was pointing.... who would have known eyes are useful...
Cut this one a bit short again - I had wanted to run the whole thing hard but I am just so absolutely cooked by this point in the month... I am really having to force myself to try and get useful sessions in and keep motivated to do this volume when I am extremely tired!
Tomorrow I am going to work on looking up, always taking a bearing when I leave a definite feature, and I am probably going to stop at controls to plan fast/safe routes as Lars has suggested tonight too... however I am sure I am just missing some of those because I am tired.

10 AM

Forest Orienteering 1:32:08 [3] 8.16 km (11:17 / km) +186m 10:08 / km
ahr:153 max:182

2 PM

Forest Orienteering 1:10:21 [3] 6.82 km (10:19 / km) +90m 9:41 / km
ahr:154 max:185

Sunday Jun 23, 2019 #

orienteering 1:52:24 [3] *** 9.79 km (11:29 / km) +317m 9:53 / km
ahr:152 max:183 spiked:7/10c rhr:72 slept:8.0 shoes: Inov8 arctictalon 275

Training at Gillingsrod with Brodes and Lars... bit of a shocker by me - felt really crap and made loads of mistakes - found it hard to understand/get into this terrain. Probably a good thing though because now I know what particular techniques/things I need to work on over the next month.
Very stiff lower back post... still struggling with it a bit.

11 AM

Forest Orienteering 1:52:23 [3] 9.79 km (11:29 / km) +304m 9:56 / km
ahr:152 max:182

Saturday Jun 22, 2019 #

running 41:28 [3] 8.57 km (4:50 / km) +111m 4:33 / km
ahr:170 max:189 rhr:57 slept:8.4 shoes: On cloudsurfers

Gorgeous day... just about managed to fit in a forge dam in the packing turnaround from Finland/London to Norway! Very busy week!! Felt pretty good but HR apparently super high!
In saying that I had a bad stitch all the way back down! I seem to get these all the time now and they always happen down hill and I think are exacerbated by fatigue or pollen in the air! I’ve just assumed that my breathing becomes erratic downhill but no matter how hard I concentrate on breathing and keeping the diaphragm open I can’t avoid them! Anyone have any two cents to throw in???!?!?!

8 AM

running 41:27 [3] 8.57 km (4:50 / km) +107m 4:33 / km
ahr:170 max:189

Friday Jun 21, 2019 #

Note
rhr:59 slept:7.8 (rest day)

Felt wiped out... still coughing and snotty so took another day off... no point cooking it then having a shit couple of days in Norway

cycling (Commute) 37:00 [1]

Thursday Jun 20, 2019 #

Note
rhr:61 slept:7.8 (rest day)

Got back from London late last night and been feeling cooked since jukola, picked up a mild case of jukola lurgy, and buyers conference has been hectic so needed another day off... also needed some time to unpack and sort shit out

cycling (Commute) 37:00 [1]

Wednesday Jun 19, 2019 #

running 23:36 [3] 4.37 km (5:24 / km) +11m 5:20 / km
ahr:142 max:177 rhr:61 slept:7.5

Today’s morning activity at buyers was a Brooks Banana relay! Had to suit up as a banana, sprint 100m, change your shoes, sprint back, swap the banana onto your next teammate! And I took two turns. I’m by no means a sprinter but it was a bit of fun and my team won so we’re all getting kitted our with Brooks apparel which is nice! Then jogged about St Mary’s a bit more pre brek before another long day at Buyers and travelling in which I won’t have time to train otherwise!
The conference has been so fun and everyone in the company is so nice and it really hits home at these events that the company holds good values! Although I don’t earn enough, I feel very lucky to work for a company I’m really happy in!

6 AM

running 22:36 [3] 4.17 km (5:25 / km)
ahr:142 max:177

Tuesday Jun 18, 2019 #

S&C 31:35 [3]
ahr:125 max:171 rhr:59 slept:8.0

Pre brek circuits with Saucony

running 2:59 [0] 0.8 km (3:44 / km)
shoes: ON cloudswift

Not training but just a little fun ON competition to run 800 in as close to 3mins as possible... prize was a trip to Zurich for the Diamond League on ON! Super cool - but super sad that there was 5 of us within 5secs of winning it and I missed out by about 1second haha!

running intervals 1:05:46 [3] 13.07 km (5:02 / km)
shoes: ON cloudswift

ON demo run around Bushy Park where I saw a deer (in the middle of London... awesome!)
Then when we got back I just did a quick 10 x 200/100 jog on the track to get a session in before the BBQ
Nice to be on a soft track... in the footsteps of loads of great runners!
41, 45, 47, 46, 45, 44, 46, 45, 43, 44 hmm

6 AM

running 31:34 [3]
ahr:125 max:171

4 PM

running 1:05:46 [3] 13.06 km (5:02 / km) +8m 5:01 / km
ahr:151 max:174

Monday Jun 17, 2019 #

Note
rhr:63 slept:4.0 (rest day)

Post Jukola Monday... grim
Slept 3hours in the ferry terminal floor... then was basically carried around Stockholm by Nath and Chloe in a dead state... sort of hit a second wind after some dumplings and maccies which was ideal as it was straight into London to the pub for the beginning of 2 massive work day’s at the Up and Running Buyers Conference.

Sunday Jun 16, 2019 #

orienteering race (Jukola) 1:47:11 [3] 12.76 km (8:24 / km) +374m 7:20 / km
ahr:167 max:193 rhr:69 slept:4.0 shoes: Icebug spirit6

Jukola leg 2 for ShUOC!
Really didn’t want to run immediately beforehand but loved it once I was out! Was super cool to be able to run a night leg this year and I was grateful to the guys for giving me a shot! I definitely had the worst placed run of the team this year but I also think anyone would have been as likely to make the mistakes I made!
Somehow ended up on a solo route to no1 - dead straight, wasn’t a bad route and didn’t make a mistake but probably slower then in a pack, the rest was clean to 7 where I ran through the circle missed the control, found 8, didn’t realise it was 8, kept on going, hit a cliff, realised it was all wrong, realised I’d passed 8 and had to go back - cost loads of time but I could have gotten way more lost at night I’m sure! Then the rest was fine again and I actually lead some packs into some controls!
A bit to work on obviously with night O racing... but you don’t really get a proper go of it as a woman unless someone is willing to give you a spot to give it a crack so I really enjoyed doing that this year!
Finished up in the 3am sauna <3

running warm up/down 4:32 [3] 0.6 km (7:33 / km)
shoes: Icebug spirit6

Saturday Jun 15, 2019 #

Event: Jukola Venla 2019

running warm up/down 13:56 [3] 2.19 km (6:22 / km) +30m 5:57 / km
ahr:136 max:167 rhr:61 slept:8.25 shoes: Icebug spirit6

Getting myself a little nervy that we were actually quite far up the starting block...

orienteering race (Venla) 48:00 [5] 6.71 km (7:09 / km) +169m 6:21 / km
ahr:178 max:193 shoes: Icebug spirit6

Leg 1 for ShUOC. Super rapid mass start, think it was around a 4min km to get into the forest! Then I just pushed hard the whole way round! It was really fucking fun and I ran well! Didn’t really lose contact, didn’t make mistakes, and managed to keep intensity high for most of the race! Only frustrating but was that I didn’t have the legs on the flatter sections and then when we were in rough steep shitty forest I got stuck in trains that were too slow for me! So maybe could have saved a little time, not a lot though as I was pushing... it just wasn’t my sort of running flow! Happy to only drop a few places to 170ish, probably cooked myself a little too much for jukola though! Was so knackered after didn’t feel like warming down but just made sure I ate and walked around a bit with N so I didn’t stiffen up!

10 AM

running 13:56 [3] 2.19 km (6:22 / km) +22m 6:04 / km
ahr:136 max:167

running 48:01 [3] 6.71 km (7:10 / km) +165m 6:22 / km
ahr:178 max:193

9 PM

running 4:32 [3] 0.6 km (7:33 / km)
ahr:132 max:144

Forest Orienteering 1:47:11 [3] 12.76 km (8:24 / km) +375m 7:20 / km
ahr:167 max:192

Friday Jun 14, 2019 #

orienteering 1:01:19 [3] *** 6.2 km (9:53 / km) +149m 8:50 / km
ahr:150 max:183 spiked:12/14c rhr:61 slept:7.0 shoes: Icebug spirit6

O training - area was really nice, really enjoyed it!
Felt pretty tired today and quite in-confident after last night but once I got into the groove I realised I was navigating quite well and confidence sort of came back.
Back not too bad... could feel a few muscles from circuits but nothing shocking and think it probably has helped the back if anything!

This is as prepared as we are gonna get for the big weekend so almost time to hit the hay and brace for tomorrow!

orienteering 26:00 [3] 3.0 km (8:40 / km) +92m 7:31 / km
ahr:141 max:168 shoes: Icebug spirit6

little shuoc clock relay to round off the training week

12 AM

orienteering 53:00 [3] 4.5 km (11:47 / km) +88m 10:44 / km
ahr:126 max:158 shoes: Icebug spirit6

Night O training on a pretty outdated map.. felt like Scandi Eccy Woods

12 PM

running 1:01:19 [3] 6.2 km (9:53 / km) +150m 8:49 / km
ahr:150 max:183

running 23:00 [3] 2.6 km (8:51 / km) +108m 7:20 / km
ahr:141 max:168

Thursday Jun 13, 2019 #

orienteering 1:25:57 [3] *** 8.62 km (9:58 / km) +262m 8:39 / km
ahr:159 max:188 spiked:17/20c rhr:59 slept:8.0 shoes: Nvii Forest 2

Shuoc went to try the mens WC middle, as Id run I offered to set out tapes. Orienteered ok on the controls I had done and lazy on the ones I had. Few mistakes - bigish mistake on no3. but tbf maybe some of the mistakes would have been saved if there were controls and I wasnt setting them. Thought Id be moving a bit quicker then sat but evidently not with setting... maybe if I wasnt setting.

S&C 42:00 [2]
ahr:114 max:149

shuoc circuits

Yoga/Pilates 21:00 [1]
ahr:97 max:117

group yoga with Adrienne - need alot of this atm, having real struggles with my mid back and neck - v stiff every morning and when running! Hoping some S&C and stretch today might help

9 AM

Forest Orienteering 1:25:57 [3] 8.62 km (9:58 / km) +251m 8:42 / km
ahr:159 max:188

4 PM

running 42:01 [3]
ahr:114 max:149

running 21:00 [3]
ahr:97 max:117

9 PM

running 49:42 [3] 3.99 km (12:27 / km) +79m 11:20 / km
ahr:126 max:156

Wednesday Jun 12, 2019 #

orienteering 1:19:45 [3] *** 7.31 km (10:55 / km) +145m 9:56 / km
ahr:154 max:181 spiked:15/18c rhr:75 slept:7.7 shoes: Nvii Forest 2

Shuoc training in Orimattila - orienteering ok and felt a little better running today... getting tired around the one hour mark.
Heel still not really in good shape and this mornings map looked a little naff so I decided to rest this morning and just run this arvo... pottered around really enjoying myself in the skog

11 AM

running 1:19:45 [3] 7.31 km (10:55 / km) +127m 10:02 / km
ahr:154 max:181

Tuesday Jun 11, 2019 #

orienteering warm up/down 16:16 [3] 2.95 km (5:31 / km) +32m 5:14 / km
ahr:151 max:168 rhr:58 slept:8.5 shoes: Nike zoom winflo 5

pootle around the sprint model

running warm up/down 21:53 [3] 3.28 km (6:40 / km) +47m 6:14 / km
shoes: Brooks Hyperion

warm up through the helsinki subway to the start - pretty fun

orienteering race 16:00 [5] *** 3.65 km (4:23 / km) +36m 4:11 / km
ahr:176 max:206 spiked:15/16c shoes: Brooks Hyperion

World cup sprint relay first leg for our ad hoc team. Good choice to put me ad hoc team as I just didnt have the speed for this running race... not to technical and I felt like I had a great run, so it just shows the standard at World Cup racing. Maybe had 2 controls where I could have picked a better route choice and maybe one less then 10s blip down the wrong road otherwise fine.
Had so much fun though - the arena was bloody awesome!

running warm up/down 11:23 [3] 2.01 km (5:40 / km) +11m 5:31 / km
shoes: Brooks Hyperion

10 AM

running 16:15 [3] 2.95 km (5:31 / km) +32m 5:14 / km
ahr:151 max:168

2 PM

running 21:53 [3] 3.28 km (6:40 / km) +43m 6:16 / km
ahr:156 max:183

Sprint Orienteering 16:11 [3] 3.65 km (4:26 / km) +39m 4:13 / km
ahr:176 max:206

running 11:23 [3] 2.01 km (5:40 / km) +5m 5:36 / km
ahr:161 max:175

Monday Jun 10, 2019 #

Note
rhr:60 slept:8.7 (rest day)

Blisters and achilles quite painful before and after long but seem to have been ok today so hopefully the bursitis is not happening.

Sunday Jun 9, 2019 #

running warm up/down 10:56 [3] 2.06 km (5:18 / km) +14m 5:08 / km
shoes: Icebug spirit6

orienteering race 1:30:40 [5] *** 10.94 km (8:17 / km) +257m 7:25 / km
ahr:176 max:200 spiked:12/17c rhr:58 slept:8.6 shoes: Icebug spirit6

World Cup Long - really really struggled round this... just massively fatigued and by the 10th control before the long leg back in to the spectator I was actually getting a bit stumbly and delirious. Managed a very slow straight routechoice to the first control - which still may not have been a terrible choice for the winners but I clearly wasnt fit or fast enough for this much terrain munching. Wrong re-entrant and error to 2, then was with a spanish girl round the butterfly and on to 11, which was all pretty good and I was staying clean letting her yoyo, but then I obviously fatigued majorly and took a wrong bearing out of 11 and ended up way south on the map from my plan and taking a big accidental long track route choice round, which was an ok route, probably not the fastest but not terrible but definitely not planned! It was just survival from here - stumbled into the spectator taking all sorts of wrong directions over and back over tapes and then just fumbled around the map change making another mistake in the last part.
Lost lots of time on mistakes, lots on fatigue, and felt very very ill finishing... like had to lay down and keep my stomach and back still as they were v sore... Lizzie and Cecile were a bit like.... are you ok? Kind of stayed like this until I started to get too cold. Body obviously not caught up from the last month, and Ive barely trained in the last month, so maybe after the slowness of the middle it would have been smarter to pull out of the long. Hard call though, especially when its such an expensive race.
Discouraging to almost be last - but need to just look at it as good experience in hard terrain as everyone keeps telling me.

6 AM

running 10:56 [3] 2.06 km (5:18 / km) +12m 5:09 / km
ahr:160 max:176

Forest Orienteering 1:30:49 [3] 10.94 km (8:18 / km) +262m 7:25 / km
ahr:176 max:200

Saturday Jun 8, 2019 #

running warm up/down 10:12 [3] 1.72 km (5:56 / km) +8m 5:48 / km
shoes: Icebug spirit6

orienteering race 46:56 [5] *** 5.15 km (9:07 / km) +163m 7:52 / km
ahr:185 max:193 spiked:15/17c rhr:59 slept:7.85 shoes: Icebug spirit6

World Cup middle - got around at a very slow pace, just not feeling physically there... its been a rough month leading in and I think that showed. Was however happy technically only made one small mistake and hesitated on one control so happy to get round quite clean in a pretty vague and technical terrain.
Blisters pretty sore after this race and actually a bit worried for he same achilles bursitis issue I had last year - felt a bit like it might flare up.

running warm up/down 11:18 [3] 2.02 km (5:36 / km) +27m 5:15 / km
shoes: Icebug spirit6

6 AM

running 10:12 [3] 1.72 km (5:56 / km)
ahr:155 max:170

Forest Orienteering 47:00 [3] 5.15 km (9:07 / km) +160m 7:54 / km
ahr:185 max:193

running 11:18 [3] 2.02 km (5:35 / km) +13m 5:25 / km
ahr:167 max:181

Friday Jun 7, 2019 #

Event: World Cup Round 1

orienteering 1:04:41 [3] 5.84 km (11:05 / km) +231m 9:15 / km
spiked:14/16c rhr:59 slept:9.0 shoes: Nvii Forest 2

Middle model for WC - lush forest
Feeling good about my nav... actually managing to really notice some micro route choice which I think might be one of the first times in Scandi, so thats a good starter before tomorrows race!
Have picked up some blisters on my right heel though which is not ideal!

9 AM

Forest Orienteering 1:04:41 [3] 5.84 km (11:05 / km) +227m 9:17 / km
ahr:167 max:192

Thursday Jun 6, 2019 #

Note
rhr:60 slept:6.5 (rest day)

Travel day

Wednesday Jun 5, 2019 #

cycling (Commute) 1:05:00 [1]

running 52:42 [3] 9.11 km (5:47 / km) +180m 5:16 / km
rhr:60 slept:7.5 shoes: Hoka Clifton 5

Srg

5 PM

running 52:42 [3] 9.11 km (5:47 / km) +188m 5:15 / km
ahr:158 max:175

Tuesday Jun 4, 2019 #

running warm up/down 15:24 [3] 2.7 km (5:42 / km) +20m 5:30 / km
shoes: Ice bug zeal

WU + drills

running intervals 25:00 [3] 5.11 km (4:54 / km)
shoes: Ice bug zeal

ShUOC ints
4 x (4 x 1min/off 15s)/off 75s

running warm up/down 12:53 [3] 2.5 km (5:09 / km) +10m 5:03 / km
shoes: Ice bug zeal

cycling (Commute) 25:00 [1]

Monday Jun 3, 2019 #

running 12:52 [3] 2.54 km (5:04 / km) +30m 4:47 / km
shoes: Hoka Clifton 5

Itw

running 34:03 [3] 6.21 km (5:29 / km) +100m 5:04 / km
shoes: Hoka Clifton 5

Hfw + errands

cycling (Commute) 25:00 [1]

Sunday Jun 2, 2019 #

running warm up/down 8:18 [3] 1.73 km (4:48 / km) +19m 4:33 / km
ahr:140 max:158 rhr:68 slept:8.0 shoes: saucony freedom iso 2

orienteering race 42:37 [3] *** 8.05 km (5:18 / km) +150m 4:51 / km
ahr:178 max:191 spiked:22/24c shoes: saucony freedom iso 2

SYO Rotheram Urban. Haven't orienteered since British with all thats been going on and only really getting back to normal this week so was happy to be navigating ok and shifting good to begin... got a bit tired and slowed after a few kms but the first couple felt good.
One over shoot and one bad route choice reading a control ahead by accident, otherwise good nav and took the win by a decent margin on WO.

orienteering warm up/down 20:44 [2] 3.34 km (6:12 / km) +15m 6:04 / km
ahr:145 max:183 shoes: saucony freedom iso 2

control collecting

Saturday Jun 1, 2019 #

cycling (commute) 25:00 [1]
rhr:60 slept:7.0

running 40:45 [3] 8.2 km (4:58 / km) +100m 4:41 / km
ahr:134 max:181 shoes: Nike zoom winflo 5

Was supposed to have a run at work then wanted to do an arvo Peaks run... non of the ladies at the work event wanted to run though so that didnt happen and then Nath and I both just milled about a bit too much and were both tired so didnt get time to get out to the Peaks before going to see Avengers.
Instead just did a Forge Dam, I felt very stiff to begin but loosened and chucked in 10x1min/off 30s, then a round of tabata to try and get some harder running in. Stomach was bad in the morning but felt ok running.
Nath however had a massive hayfever reaction though and he really struggled with it and I was pretty worried actually and we almost didnt make it to Avengers but alot of antihistamines seemed to sort him out and we just about crammed it all in. Avengers was great!

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