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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 31 days ending Mar 31, 2014:

activity # timemileskm+m
  orienteering7 6:30:07 19.91 32.05 239
  running12 4:19:34 24.17 38.89 480
  S&C5 3:43:00
  cycling4 2:30:49 32.9 52.95 266
  swim3 2:10:00 2.55 4.1
  trail run2 1:46:17 9.49(11:12) 15.27(6:58) 160
  Yoga/Pilates 3 1:12:00
  Total19 22:11:47 89.02 143.26 1145

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Monday Mar 31, 2014 #

Note
(sick) (rest day)

Sunday Mar 30, 2014 #

Note
(sick) (rest day)

Saturday Mar 29, 2014 #

running warm up/down 5:29 [3] 0.95 km (5:46 / km) +6m 5:36 / km
shoes: inov8 xtalon 212

orienteering race 1:04:23 [3] ** 7.75 km (8:18 / km) +87m 7:52 / km
(sick) shoes: inov8 xtalon 212

Friday Mar 28, 2014 #

trail run 51:33 [3] 8.01 km (6:26 / km) +160m 5:51 / km
(sick) shoes: inov8 xtalon 212

forgot how super nice it is to run on top of mt macedon! & me and wats had the whole trail to ourselves except for one motorbike!
Would have been even better if i had already got rid of this stupid cold! walked up most the hills :(
its been a big long week, havnt given myself rest time really, had the late night shifts and an extra shift and a pub night... might skip sundays long run and just rest up sunday monday in the hope to ditch this cold finally!

Thursday Mar 27, 2014 #

running intervals 39:46 [3] 6.81 km (5:50 / km) +9m 5:48 / km
(sick) shoes: mizuno wave sayonara

did 10 200s, probably only at tempo pace cos im still sick and feeling crappy

Wednesday Mar 26, 2014 #

cycling 40:00 [4] 14.0 mi (2:51 / mi)
(sick) shoes: mizuno wave sayonara

did dome cadence increasing tempo, still feeling bloody sick STILL!!! coughing and sweating like a big sweaty monster! eugh

Tuesday Mar 25, 2014 #

S&C 54:00 [3]
(sick) shoes: inov8 f-lite 215

core for 20mins 2 sets 10 exs 45sec on 15rec
3 sets 10 15kg goblet squats/10 40kg deads (deads were kinda easy today might need to move up weight next week)
3 sets 10 fitball ham curls
3 sets 1min glute med isometrics each side
Still a bit sick and coughing so been buggered all day since and skipped out on session 2 swim today!

cycling warm up/down 7:01 [3] 3.7 km (1:54 / km)
shoes: inov8 f-lite 215

Monday Mar 24, 2014 #

Note
(sick) (rest day)

feeling slightly better but still coughing my lungs up

Sunday Mar 23, 2014 #

orienteering race 1:28:00 [5] ****
(sick) shoes: inov8 xtalon 212

better run today but still feeling like crap, hit the wall on the long leg to 7 and from there it was just walking to finish the race :(

running warm up/down 7:00 [3]
shoes: inov8 xtalon 212

Saturday Mar 22, 2014 #

orienteering race (NOL) 1:05:00 [4] ****
(sick) shoes: inov8 xtalon 212

didnt really make any mistakes but ran very slow... really sick and just coughing the whole way and hot and cold sweats

running warm up/down 10:08 [3] 1.83 km (5:32 / km)
shoes: inov8 xtalon 212

Wednesday Mar 19, 2014 #

Note
(sick)

felt like absolute poop

Tuesday Mar 18, 2014 #

running warm up/down (xtrainer) 7:09 [3] 1.3 km (5:30 / km)
shoes: inov8 f-lite 215

S&C 40:00 [3]
shoes: inov8 f-lite 215

3 x (10 x12.5kg goblet squats/ 10 x 40kg deads)
3 x (10 x single leg squats, each leg/ 10 x fitball hamstring curls)
3 x 1min glute med isometrics

swim 45:00 [3] 1.6 km (28:07 / km)

Note
(sick)

got a real sore throat and cough - think this might have flared up from inhaling too much pottery dust last night, feeling pretty tired as well.

Monday Mar 17, 2014 #

Note
(rest day)

Sunday Mar 16, 2014 #

Note

planned to go for a long run, but knew it wasnt going to happen on oh weekend. Did however dance alot and then spent about an hour on the dry ski jump.

Saturday Mar 15, 2014 #

trail run 54:44 [3] 7.26 km (7:32 / km)
shoes: mizuno wave sayonara

Went for around up to baw baw summit from the bottom of the ski slopes with marija, pretttyyyyyy nice hangover run

Friday Mar 14, 2014 #

S&C (Core) 24:00 [4]
shoes: mizuno wave sayonara

2x 10 exercises at 45secs each with 15secs rest, 2 mins rest between sets

running intervals (Mona fartlek) 34:04 [4] 5.21 km (6:32 / km)
shoes: mizuno wave sayonara

Some Mona round princess park

Thursday Mar 13, 2014 #

running warm up/down 4:18 [3] 0.62 km (6:56 / km)
shoes: inov8 xtalon 212

orienteering intervals (Sprintervals) 53:50 [4] 7.91 km (6:48 / km)
shoes: inov8 xtalon 212

running 7:53 [3] 0.92 km (8:34 / km)
shoes: inov8 xtalon 212

Wednesday Mar 12, 2014 #

orienteering 38:02 [3] ** 5.36 km (7:06 / km) +62m 6:42 / km
shoes: inov8 xtalon 212

drove my new car down to macedon forrest to go for a run in my new inov8s with my new garmin! yay birthday! cut off a few legs on the loops cos it got to dark to do the whole thing, so a fair bit also on tracks!

Tuesday Mar 11, 2014 #

S&C 55:00 [3]
shoes: inov8 f-lite 215

did some form work with Gregor on my squat and deadlift, so probably did 1 set each of those, then;
2 x 10 deadlifts
2 x 10 goblet squats
3 x 10 fitball hamstring curls with 2x 10 single leg squats each leg in between
3 x 1min glute med isometrics each leg

cycling warm up/down 7:00 [3]
shoes: inov8 f-lite 215

swim intervals 30:00 [4] 1.0 km (30:00 / km)

10 laps warm up then 10 x 1 lap hard/1 rec, then 10 laps w/d then race out the pool to go see san cisco in union court woooooo

Monday Mar 10, 2014 #

Note
(rest day)

Sunday Mar 9, 2014 #

Note

didnt get time to train today and wont tomorrow, but did go for a hike over mt towrong with ollie tonight!

Saturday Mar 8, 2014 #

running warm up/down 6:02 [3] 1.11 km (5:26 / km)
shoes: Inov-8 Baregrips

orienteering race (middle) 29:50 [4] ** 3.85 km (7:45 / km) +40m 7:22 / km
shoes: Inov-8 Baregrips

orienteering warm up/down 23:24 [3] * 3.52 km (6:39 / km) +28m 6:24 / km
shoes: Inov-8 Baregrips

went for a jog round the easy course for a warm down while i waited for mum.

Friday Mar 7, 2014 #

cycling 58:00 [3] 17.0 km (3:25 / km) +83m 3:20 / km
shoes: inov8 f-lite 215

had planned to go out on a map today and run a middle dist as im not gonna get the opportunity on sun, however im feeling pretty exhausted and shitty by the end of the week and my back is still sore, so instead cycled into gisborne with dad, to the video store then back out and up to the station to have a hot choc at the barringo foodstore. very niceeee

cycling 38:48 [3] 9.72 km (4:00 / km) +183m 3:39 / km
shoes: inov8 f-lite 215

ride back up the hill home!

Thursday Mar 6, 2014 #

Yoga/Pilates 50:00 [2]

Went to a class at uni and it was pretty shit not very intense at all! I miss vikki but it was a good stretch at least!

running warm up/down 9:00 [3] 1.7 km (5:18 / km) +4m 5:14 / km
shoes: mizuno wave sayonara

orienteering intervals (sprintervals) 27:38 [4] 3.66 km (7:33 / km) +22m 7:20 / km
shoes: Inov-8 Baregrips

bit scrappy to begin with and back was really hurting by then end but it was a fun park terrain map!

running warm up/down 8:23 [3] 1.35 km (6:13 / km) +11m 5:58 / km
shoes: Inov-8 Baregrips

Wednesday Mar 5, 2014 #

Note
(rest day)

Didn't get time to train today was pretty sore anyway.... And now I think I'm getting a cold because I sat next to a sniffly girl in a tute and I knew I should have moved bah

Tuesday Mar 4, 2014 #

S&C 50:00 [3]
shoes: mizuno wave sayonara

3x 1min glute med isometrics
3x 10 deadlifts
3x 10 squats
3x 10 glute ham curls
10mins core 45sec exercise 15sec rest

running warm up/down (Cross trainer) 7:00 [3]
shoes: mizuno wave sayonara

swim 48:00 [3] 1.5 km (32:00 / km)

swim (stretching) 7:00 [1]

Monday Mar 3, 2014 #

running hills 35:47 [3] 5.06 km (7:04 / km) +178m 6:01 / km
shoes: mizuno wave sayonara

today, i was really tired and felt a bit under the weather, had my first day back at uni. was sposed to be a rest day but i didnt have a prac this arvo so had some spare time and knew id be at uni all day tomorrow so decided to do hills. It wasnt a good day to start back at this session which i havnt done in over 8 months.

did about 8mins w/u, decided to do 6 ints, barely made it halfway up the first running, then increased the distance of each by about 5m till i got to the top on the last one. it was really hard! everything is hurting now! then about 12mins w/d

Yoga/Pilates 8:00 [1]

Sunday Mar 2, 2014 #

running long 1:17:35 [3] 12.03 km (6:27 / km) +272m 5:48 / km
shoes: mizuno wave sayonara

Yoga/Pilates (stretching) 14:00 [1]

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