Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 30 days ending Sep 30, 2019:

	activity	#	time	miles		km		+m
	running	28	16:25:34	114.08		183.6		2954
	cycling	14	8:07:00
	Sprint Orienteering	9	4:04:19	31.21	(7:50)	50.22	(4:52)	664	110 /	161c	68%
	Forest Orienteering	3	2:15:02	9.94	(13:35)	15.99	(8:27)	499	39 /	45c	86%
	Yoga/Pilates	4	2:02:52
	orienteering	2	1:42:11	11.01	(9:17)	17.71	(5:46)	425		13c
	Fell run	1	1:30:14	8.54	(10:34)	13.74	(6:34)	284	10 /	12c	83%
	Climbing	1	1:30:00
	Total	53	37:37:12	174.77		281.27		4825	159 /	231c	68%
averages - sleep:8.5 rhr:58

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Monday Sep 30, 2019 #

Note
rhr:59 slept:9.5 (rest day)

Travel day, just wandered around Basel with Potter then back to Manc in the evening... plan is to take it real easy this week.... see if i can start feeling good again before China

Sunday Sep 29, 2019 #

11 AM

Sprint Orienteering warm up/down 18:10 [3] 3.76 km (4:50 / km) +23m 4:41 / km
ahr:154 max:176 rhr:59 slept:9.5 (sick) shoes: HOKA Clifton 6

Spitting quite a bit of snot still running, otherwise fine... had quite a bad cramp in/just below my stomach warming up though... which only got worse in race and warm down

Sprint Orienteering race (WC Sprint B Race ) 17:23 [4] 3.92 km (4:26 / km) +17m 4:21 / km
ahr:171 max:192 spiked:20/20c shoes: Nvii Crazy Light F2

Pretty happy technically... just felt bad physically, running wise and just a pain below my stomach the whole way round so finding it real hard to push...
the right route choice was perhaps a little better to 9, then the left to 10, then the right to 12, where I took the other ones but I think it was only marginal on those and the big time loser was the long leg which I got right! So fairly happy with that... been a frustrating weekend in the sense that physically I’m not feeling right and I can’t pinpoint why... but it’s been so well organised and so amazing to spectate the races after that you can’t really complain at all!

running warm up/down 14:21 [3] 2.36 km (6:05 / km) +54m 5:28 / km
ahr:150 max:164 shoes: Nvii Crazy Light F2

Saturday Sep 28, 2019 #

8 AM

running warm up/down 17:01 [3] 3.27 km (5:12 / km) +7m 5:09 / km
ahr:148 max:166 rhr:61 slept:8.4 (sick) shoes: Nvii Crazy Light F2

Sprint Orienteering race (WC sprint knockout quali) 11:40 [4] 2.54 km (4:36 / km)
ahr:144 max:162 spiked:14/17c shoes: Nvii Crazy Light F2

3rd heat... bit rushed into the start and totally fucked first control ran past the stairway into it then got confused and wasted probably ~30s. Sacked it in here and thought in my fluster I’d taken a rather shit route to two, which turned out to be ok and I actually beat Lisa Risby to it who was on my start... so thought oh gee maybe I’m not out and tried to pull it back together and run hard again... pretty good for the rest including the tricky bit in the castle... maybe two routes I could have taken the slightly faster one on but that’s it... finished up in ===16th... that first mistake may have just cost me a qualifier but I definitely wasn’t the only person saying that today!

running warm up/down 12:54 [3] 2.44 km (5:17 / km)
ahr:149 max:160 shoes: Nvii Crazy Light F2

5 PM

Sprint Orienteering 20:51 [3] 4.18 km (4:59 / km) +13m 4:55 / km
ahr:156 max:171 shoes: HOKA Clifton 6

Around knockout semi’s and final getting a little look at the map
Back feeling really bad after and all night... super stiff post slings/mid and lower back

Friday Sep 27, 2019 #

Event: World Cup Round 3

10 AM

running warm up/down 20:40 [3] 2.64 km (7:50 / km) +234m 5:26 / km
ahr:159 max:179 rhr:55 slept:9.5 (sick) shoes: Nvii Crazy Light F2

Forest Orienteering race (Swiss WC Middle) 58:28 [4] 7.56 km (7:44 / km) +201m 6:50 / km
ahr:172 max:193 spiked:12/17c shoes: Nvii Crazy Light F2

Too many little things just didn’t come together today to have a good run.
Physically feeling a bit average and snotty still - not proper sick but not 100% there was a lot of physical hill running or fast path running and I just didn’t have a push for either.
Convinced myself on the model that the rides were impossible to see and not to bother using them - but learnt very quickly on no. 2 that straight was not great... the green was horrible and you needed to find the paths/rides for a lot of it! So lost quite a bit of time on that, and made another mistake on no. 8 going up one hill too far when I thought I was in the right place anyway! And I also showed mistakes on two small across hillside under crag legs which I didn’t mess up but was obviously just quite slow on them. Which brings me to the shoes.... not having dobs also didn’t help.
None of these major but all together made for quite a slow race! Ah well it’s been a long season and I’m struggling to string it together atm.... tomorrows another day

running warm up/down 10:59 [3] 2.04 km (5:22 / km) +22m 5:06 / km
ahr:152 max:167 shoes: HOKA Clifton 6

Thursday Sep 26, 2019 #

11 AM

Forest Orienteering 37:00 [3] 3.49 km (10:37 / km) +163m 8:36 / km
ahr:144 max:176 rhr:58 slept:8.5 (sick) shoes: Nvii Crazy Light F2

Middle model map

Wednesday Sep 25, 2019 #

cycling 30:00 [1]

Commute + Jaz touring me around Basel

7 AM

running 21:21 [3] 4.33 km (4:56 / km) +27m 4:47 / km
ahr:157 max:180 rhr:55 slept:7.8 (sick) shoes: Nike zoom winflo 5

In to work.... muggy af Asia

11 AM

running 26:44 [3] 5.03 km (5:19 / km) +168m 4:34 / km
ahr:149 max:169 shoes: Nike zoom winflo 5

Hfw... felt hard

Tuesday Sep 24, 2019 #

cycling (Commute) 25:00 [1]
rhr:58 slept:8.75 (sick)

6 PM

Sprint Orienteering 49:56 [3] 10.38 km (4:49 / km) +98m 4:36 / km
ahr:150 max:172 42c shoes: On cloudsurfers

Sprintervals with Nath and Chloe, some good some not so

Monday Sep 23, 2019 #

cycling (Commute) 25:00 [1]
rhr:53 slept:8.5 (sick)

V snotty today - hopefully runs like Nathan’s did... just a bit of snot for a few days

6 PM

running 54:44 [3] 10.45 km (5:14 / km) +159m 4:52 / km
ahr:153 max:173 shoes: ON cloudflow

SRG in the rain... few moans about hills and mud tonight... would hate to see them in Riv

Sunday Sep 22, 2019 #

1 PM

running 50:23 [3] 8.86 km (5:41 / km) +162m 5:13 / km
ahr:146 max:175 rhr:57 slept:8.75 (sick) shoes: Inov8 xtalon 212

Had entered Ilam... but woke up with a sore throat and snotty... caught a bit of Naths cold so decided it sensible not to race up hills and just keep it to an easy jog around spectating. Grumps about it... boring and was looking forward to running the race... but think ill be thankful for the decision come Switzerland later in the week.

Saturday Sep 21, 2019 #

1 PM

running 8:35 [3] 1.93 km (4:26 / km)
ahr:152 max:169 rhr:58 slept:9.4 shoes: HOKA Clifton 6

down to Endcliffe to help with the SYO schools event

3 PM

running 47:54 [3] 9.32 km (5:08 / km) +179m 4:41 / km
ahr:162 max:185 shoes: HOKA Clifton 6

Forge Dam with Nath... busy in the parks, nice day for it through... stitch most the way back down

Friday Sep 20, 2019 #

8 AM

running 22:36 [3] 4.55 km (4:58 / km) +23m 4:51 / km
ahr:159 max:181 rhr:54 slept:8.5 shoes: HOKA Clifton 6

Into Virgin

10 AM

running 15:29 [3] 3.18 km (4:52 / km) +27m 4:40 / km
ahr:144 max:176 shoes: HOKA Clifton 6

Virgin to shop

5 PM

running 20:14 [3] 4.01 km (5:03 / km) +66m 4:40 / km
ahr:139 max:157 shoes: HOKA Clifton 6

Shop to Naths before a nice sunset walk at Stannage

Thursday Sep 19, 2019 #

cycling (Commute) 32:00 [1]
rhr:53 slept:8.8

6 PM

running 35:18 [3] 6.3 km (5:36 / km) +172m 4:56 / km
ahr:153 max:172 shoes: On cloudsurfers

Easy Riv with Nath on the SYO dinner run but we cut ours short because were both a bit flat atm and to get back to cook. Such a gorgeous evening in the valley

Wednesday Sep 18, 2019 #

cycling (Commute) 48:00 [1]
rhr:57 slept:8.0

5 PM

orienteering 58:16 [3] 8.99 km (6:29 / km) +266m 5:39 / km
ahr:148 max:189 13c shoes: ON Cloudventure Peak

SYO Hathersage score. Ran badly... felt dizzy up the hills so walked a lot and just didnt have the general motivation, also got chased by cows so just completely binned no. 45... not worth. Nath reckons we were equally as bad as each other as he ran in out of bounds field to avoid the cows and get that control haha

Tuesday Sep 17, 2019 #

cycling (Commute) 25:00 [1]
rhr:55 slept:9.0

Note

Just catching up on AP... feeling a bit frustrated with training this month.... had a bit of a full on week with work and travel post WOC and felt very exhausted so took the whole next week off running... and all I can think is that this evidently wasn’t enough because I just haven’t felt right since.... each time I start to try to train as normal I just get very fatigued and dizzy. It’s not really bad enough to not train but not good enough to train/race well. It’s not my iron as I’ve recently had that checked.... I’ve not had a cold so I’m not really sure what to blame it on other than fatigue (and a little messed about with period hormones this year... nice I know)... I guess the best I can do is coast into Switzerland.... take a really decent week off and try to pick up again moving into China. This is my first full season in years so I am obviously back to the drawing board about what works for me, conscious of all the various infections/ailments Ive had this year and trying to not let myself get as susceptible to them again and strike a balance.... but feeling a little too rough for mid season tbh

C • Virus? 4

5 PM

running warm up/down 14:54 [3] 2.81 km (5:18 / km) +27m 5:04 / km
ahr:132 max:157 shoes: On cloudsurfers

running intervals 30:07 [4] 7.25 km (4:09 / km) +54m 4:00 / km
ahr:148 max:175 shoes: On cloudsurfers

Harriers grass session at Endcliffe
4 x 2.5mins, with 3 x 5mins reps inbetween, 75s off after all
0.65km, 1.2, .67, 1.21, .66, 1.2, .66
4 x strides
Felt better than expected running but still not 100%
Managed to hold a good pace on the 2.5s but backed off a little on the 5s

running warm up/down 17:10 [3] 3.19 km (5:23 / km) +95m 4:41 / km
ahr:167 max:177 shoes: On cloudsurfers

Monday Sep 16, 2019 #

6 PM

running 48:47 [3] 9.72 km (5:01 / km) +46m 4:54 / km
ahr:146 max:168 rhr:57 slept:9.4 shoes: HOKA Clifton 6

SRG... lots of stops but decent pace in parts.... new guy oblivious to other runners not being as fast as he is

running 14:43 [3] 2.7 km (5:27 / km) +101m 4:35 / km
ahr:163 max:182 shoes: HOKA Clifton 6

Hfw

Sunday Sep 15, 2019 #

11 AM

running warm up/down 9:24 [3] 1.39 km (6:47 / km) +116m 4:47 / km
ahr:135 max:153 rhr:59 slept:7.75 shoes: Nvii Forest 2

Forest Orienteering race (British Middle Champs) 39:34 [4] 4.95 km (8:00 / km) +135m 7:02 / km
ahr:160 max:194 spiked:27/28c shoes: Nvii Forest 2

Kinda planned to just take this a bit easier after how I was feeling in the quali yesterday bit worried about pushing it but felt ok once I got going so kept up an alright pace and got round pretty smoothly. Frustratingly it still wasn’t a very fast time.... I had some how manage to accidentally swindle myself an early start by for some reason I don’t remember - requesting one and being given one even though it said in the course info that elites were not getting requests and going off seedings. I don’t think it mad a difference to nav or tracking but perhaps would have pushed a bit harder if I was around my normal seeding and could see other runners - the other girls all had each other in sight as it was a pretty open area. I’m clutching at straws.... I just really want to start closing this constant 5-10min gap! Still I’m happy with 7th considering I have felt crap since Norway and still not right.

running warm up/down 11:29 [3] 2.05 km (5:36 / km) +29m 5:14 / km
ahr:175 max:187 shoes: Nvii Forest 2

Saturday Sep 14, 2019 #

Event: British Sprints and Middles weekend

10 AM

running warm up/down 18:31 [3] 3.69 km (5:01 / km) +17m 4:54 / km
ahr:151 max:180 shoes: Nvii Crazy Light F2

Sprint Orienteering race (British Sprint quali) 14:28 [5] 3.22 km (4:29 / km) +21m 4:21 / km
ahr:143 max:162 spiked:16/20c rhr:64 slept:8.0 shoes: Nvii Crazy Light F2

Comfortably qualified 3rd in my heat for A final and knew I would the whole way around with the placings of the other girls in the other heats.... didnt have a good run though. Felt very flat and dizzy... almost lost complete balance on a corner near the end and head was spinning and I was struggling to focus on the map.... luckily it was a relatively simple course with little route choice and small faffs didn’t cost too much time. Considering not running the final given how bad I felt this morning.

running warm up/down 10:47 [3] 2.07 km (5:13 / km) +16m 5:01 / km
ahr:129 max:145 shoes: On Cloud X

2 PM

running warm up/down 15:58 [3] 3.09 km (5:10 / km) +31m 4:56 / km
ahr:153 max:180 shoes: ON cloudswift

Sprint Orienteering race (British Sprint Final) 13:33 [4] 2.98 km (4:33 / km) +28m 4:21 / km
ahr:140 max:159 spiked:19/19c shoes: Nvii Crazy Light F2

Drank loads, ate a bit, had a coffee and decided to start the final and see how I went - think the coffee really helped because I felt a lot better running around this one. Didn’t push the pace but it was a lot more technical so didnt massively need to - was pretty clean, maybe could have ever so slightly improved two route choices but thats about it. Happy to have a sound technical run and be sitting where I was in 8th within 30s of the next few ahead of me considering how not right I felt in the morning.

running warm up/down 11:01 [3] 2.02 km (5:27 / km) +15m 5:15 / km
ahr:140 max:159 shoes: ON cloudswift

Friday Sep 13, 2019 #

cycling (Commute) 45:00 [1]
rhr:56 slept:8.4 (rest day)

Still feeling a bit rubbish going into the weekend... just trying to take it easy

Thursday Sep 12, 2019 #

cycling (Commute) 25:00 [1]

6 PM

Sprint Orienteering 1:06:37 [3] 12.18 km (5:28 / km) +366m 4:45 / km
ahr:159 max:187 rhr:60 slept:8.9 shoes: HOKA Clifton 6

Jogged round one of Naths old Sprinterval/corridors maps with some of the ShUOC boys, just trying to have flow and not push it tonight... feeling better than yesterday but still not energetic! was ok... could have had a few better choices but not many... probs did more climb than would have wanted! Back in bits at the end... post slings just so tight all the time and I’m struggling to get the mid back to relax... not sure what to try... maybe a massage soon

Wednesday Sep 11, 2019 #

cycling (Commute) 37:00 [1]
(rest day)

Feeling knackered, slept all afternoon again so decided to not push it before the weekend and take a rest day instead of going to club night

9 AM

Yoga/Pilates 40:07 [1]
ahr:97 max:141 rhr:59 slept:8.15

Tuesday Sep 10, 2019 #

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

9 AM

Yoga/Pilates 31:45 [1]
ahr:99 max:131 rhr:59 slept:8.5

5 PM

running warm up/down 10:21 [3] 2.15 km (4:49 / km) +9m 4:43 / km
ahr:133 max:141 shoes: On cloudsurfers

running intervals 36:41 [4] 7.01 km (5:14 / km) +62m 5:00 / km
ahr:148 max:173 shoes: On cloudsurfers

Harriers 2,3,4,5,4,3,2 off 75s

running warm up/down 11:32 [3] 2.13 km (5:24 / km) +83m 4:32 / km
ahr:160 max:168 shoes: On cloudsurfers

Monday Sep 9, 2019 #

6 PM

running 48:39 [3] 9.27 km (5:15 / km) +197m 4:45 / km
ahr:148 max:187 rhr:58 slept:8.3 shoes: HOKA Clifton 6

SRG - Norfolk park laps
Had felt real tired all day but picked up some energy running and felt ok

running 17:43 [3] 3.42 km (5:11 / km) +95m 4:33 / km
ahr:156 max:169 shoes: HOKA Clifton 6

HFW

Sunday Sep 8, 2019 #

Climbing 1:30:00 [1]

Pottering around the works with N, Luce and random German friend from the horrendous taxi back after WC in Finland.
Managed quite a few pinkles which was a nice surprise having not been in months.

5 PM

orienteering 43:55 [3] 8.72 km (5:02 / km) +158m 4:37 / km
ahr:148 max:179 rhr:59 slept:8.0 shoes: ON cloudflow

Evening jog round Ryans uni sprint training that I had already done a while back but it was convince the/we had enough maps for 4 of us to go down and do it - I did it backwards... was good just to get the processes going but I didnt really get a lot out of it as I knew all the routes too well. And we were all just a bit knackered.... trudge home from me and Nath

Saturday Sep 7, 2019 #

Yoga/Pilates 33:00 [1]
ahr:95 max:121

Challenged a client to both complete a stretch and core program I wrote for her a couple of times this week so getting onto it... kind of need to with my back being so stiff and super neglecting S&C and stretching hence agreeing to do it with her

10 AM

running warm up/down 15:48 [3] 3.25 km (4:52 / km) +57m 4:28 / km
ahr:152 max:164 rhr:57 slept:7.75 shoes: Nvii Crazy Light F2

Sprint Orienteering race 16:30 [4] 3.82 km (4:19 / km) +30m 4:09 / km
ahr:149 max:161 spiked:19/20c shoes: Nvii Crazy Light F2

Leeds Fat Rascal Sprint Prologue
Pushed pretty hard and had a reasonably good run... two small misses that maybe cost me 20s and then two more controls where I could have taken an ever so slightly more efficient route so maybe I could have cleaned up 30s but that’s about it... and I didn’t have much else on running speed so not in sight of Alice at all... shes just so bloody fast!

running warm up/down 11:59 [3] 2.27 km (5:17 / km) +35m 4:54 / km
ahr:145 max:157 shoes: Nvii Crazy Light F2

1 PM

running warm up/down 11:12 [3] 2.22 km (5:03 / km) +25m 4:46 / km
ahr:132 max:150 shoes: Nvii Crazy Light F2

Sprint Orienteering race 15:11 [4] 3.25 km (4:40 / km) +69m 4:13 / km
ahr:141 max:164 spiked:22/23c shoes: Nvii Crazy Light F2

Leeds Fat Rascal chasing sprint - pretty fun little party area around Temple Newsam... bit of a silly one from me as I read ahead and ran straight past no.9 without punching it... especially silly as it potentially would have put me in the lead for the course (awaiting results) but that is also quite encouraging really - particularly as I was so far off Alice this morning and felt like I had run well and hard.
I appreciate the job a planner does but I was just not a fan of this one... felt quite unsafe at the beginning in the estates headgerow garden as the planning had sent the courses on opposite directions in and out of controls which creates bad flow in any course but is just dangerous in cornery hedgerows... I had a collision with quite a big old guy, luckily we were both ok but it’s just asking for knocked heads! Probably could attribute that start to being flustered and reading ahead but it’s something I noticed I was doing this morning to so that’s one to work on in training this week!

running warm up/down 16:10 [3] 3.11 km (5:11 / km) +46m 4:50 / km
ahr:155 max:174 shoes: Nvii Crazy Light F2

4 PM

running 33:01 [3]
ahr:95 max:121

Friday Sep 6, 2019 #

cycling (Commute) 45:00 [1]
rhr:62 slept:8.5 (rest day)

Semi forced rest day... was planning to do an evening sprintervals but had something stuck in my eye all day that was really giving me bother... Nath and I had two rigorous attempts at flushing it out with no luck to the point I’d aggravated it so much I ended up being told to go to a&e which was not happening so just went home after docs and lazed about in bed trying to let the swelling come down!

Thursday Sep 5, 2019 #

8 AM

running 34:13 [3] 7.05 km (4:51 / km) +33m 4:44 / km
ahr:156 max:180 rhr:65 slept:8.25 shoes: HOKA Clifton 6

In to work... planned 8km/40mins but left a bit late so had to cut it a little short

5 PM

running 18:37 [3] 3.52 km (5:17 / km) +116m 4:33 / km
ahr:153 max:185 shoes: HOKA Clifton 6

HFW

Wednesday Sep 4, 2019 #

cycling (Commute) 45:00 [1]
rhr:61 slept:7.9

Yoga/Pilates 18:00 [1]

With clients - good to get some form of stretch in... everything’s been tight and sore the last week and back has been quite bad so need to make some more time again for stretching and strength now that I’m getting back into routine

6 PM

Fell run 1:30:14 13.74 km (6:34 / km) +284m 5:57 / km
ahr:173 max:189 spiked:10/12c shoes: ON Cloudventure Peak

Dark peak summer sharpener score at Burbage. First DP club night/race for me after finally cracking to James constant nagging to come along (jks I did want to go... just been busy). Weather was horrendous... so windy and raining sideways... weather man obviously heard sept means summers over.
Moaned that I only wanted to run an hour then did my classic thing of starting to enjoy it and biting off more then I could chew in a score and getting right up into a decent tempo session trying to cram in as many controls as possible.
Missed two low scorers that I actually ran straight past on the way back in but was gassing it to make it back in 90 so didnt bother deviating a few m from the path to get them... probably could have got these if 17 had have actually been there and didnt waste a few mins looking for it. Was also slow on one in the middle... 13 maybe... for fear of cows... who got all riled up thanks to Cal stopping right next to the bull to read his map.... brave! Could hear them moo’ing all the way back up the hill.
Think I outrightly took the women’s and came equal 3rd in the men’s.... which I got a bollocking for from James for showing off... what I have learnt tonight is that many punter fell runners aren’t lying when they say they cant read a map... abysmal really... and lots of them are very unconfident whether they are reading the map right which slows them down a lot... and others are confident they are right when they are not (Chris finding 17 haha) which I guess also slows them down? Maybe I could be good at this fell running thing in the nav races....

Tuesday Sep 3, 2019 #

cycling (Commute) 25:00 [1]
rhr:61 slept:8.0

5 PM

running warm up/down 12:08 [3] 2.54 km (4:47 / km) +14m 4:39 / km
ahr:174 max:193 shoes: On cloudsurfers

running intervals 20:04 [5] 5.22 km (3:51 / km) +21m 3:46 / km
ahr:141 max:156 shoes: On cloudsurfers

Intervals in Endcliffe with Lova and a few from Aths club I think lead by Ellen.
5 x 3mins/off 1min, 5 x 1min/off 1min
Felt very hard and I was a bit full but good to get back on the speed work and I think as usual it was fairly consistent from me... would like to say I was getting faster because I was getting closer to Juliet/sometimes Ellen towards the end but I think Juliet just slowed a bit in her reps.

760m, 740, 730, 740, 750
270, 270, 290, 280, 290

running warm up/down 19:01 [3] 3.45 km (5:31 / km) +77m 4:57 / km
ahr:153 max:171 shoes: On cloudsurfers

Monday Sep 2, 2019 #

cycling (Commute) 15:00 [2]

6 PM

running 47:24 [3] 8.89 km (5:20 / km) +181m 4:50 / km
ahr:159 max:181 rhr:62 slept:8.0 shoes: ON cloudventure

SRG feeling far less fatigued today
Could feel toe

Sunday Sep 1, 2019 #

9 AM

running 38:57 [3] 7.42 km (5:15 / km) +56m 5:03 / km
ahr:163 max:185 rhr:58 slept:8.15 shoes: ON cloudventure

Easy with N round the fields at his... both felt a bit ropey... got an absolute bollocking from a farmer for accidentally going off piste.... should have use our eyes to see the big bright yellow posts

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