Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 31 days ending Oct 31, 2014:

activity	#	time	miles		km		+m
S&C	14	8:33:00	8.06		12.98
cycling	11	6:24:45	19.6		31.54
running	10	6:19:43	35.94		57.84		898
orienteering	7	5:15:25	25.98	(12:08)	41.81	(7:33)	637
Yoga/Pilates	7	1:32:00
swim	2	1:27:00	1.93	(45:10)	3.1	(28:04)
Total	25	29:31:53	91.51		147.27		1535

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Friday Oct 31, 2014 #

swim 42:00 [3] 1.5 km (28:00 / km)

Decided to check out the fitzroy outdoor pool because it is such a bloomin nice day!!! And I'm so glad I did! Currently sitting in the gorgeous sunshine by the pool eating the sanga my darling mother made for me, updating my ap... And absolutely loving life!!!!
Managed to do six stroke breaths by the end too which was a bonus in the 50m pool!!

C • No need for nice days 7

cycling (commute) 1:00:00 [2]

further today as I rode up to the bike shop to suss a bike ezy is picking for me :D

S&C (Ab challenge) 17:00 [3]

Thursday Oct 30, 2014 #

orienteering warm up/down 22:52 [3] 3.61 km (6:20 / km)
shoes: inov8 f-lite 215

Putting out and collecting controls after for the street o

orienteering intervals (Sprintervals) 8:27 [5] 1.74 km (4:51 / km)
shoes: inov8 f-lite 215

They were short tonight and not a huge turnout as the danes flaked and Clare was running it so didn't run with us... So I really focused on keeping up with the pace of tash and liis as best I could!! Unfortunately made 2 small route choice errors in the first map and tash dropped me about half way!

orienteering intervals 6:48 [5] 1.47 km (4:38 / km)
shoes: inov8 f-lite 215

Again made a small error which allowed liis to overtake me but wasn't far off her and think I did a similar time to tash on this one as I managed to hold her off! Fastest pace I've run in a while which felt really good and feels really good also to at least have the girls in sight!!! Last few weeks paying off a bit! On another note its the first time I've ran in the flites in a long while and calfs and abductors (I think their the ones on the inside) are feeling pretty tight - probably a bit from yesterday's spin sesh too!!! So might try and take an easy day tomorrow if the study isn't too hellish and I'm not desperate to spend hrs in the gym to avoid it...

Wednesday Oct 29, 2014 #

cycling (commute) 30:00 [2]

cycling tempo 1:05:00 [4]

pyramid ints on the spin bike… legs were feeling pretty brickish on the way back down

S&C (ab challenge) 13:00 [3]

day 15 so half way through and it is starting to get pretty tough, having to do the leg raises and crunches in sets with very short rest as i physically can't do the amount in one go! gonna be a slog from here to day 30 i feel

Tuesday Oct 28, 2014 #

S&C 50:00 [3]
shoes: inov8 f-lite 215

box jumps, overheads, deads, chin up negs and split squats, and then todays ab challenge to finish off! was feeling tired and i feel like I'm gonna be even more tired tomorrow as i won't be home until late as tonight!

S&C warm up/down 5:00 [3] 1.0 km (5:00 / km)

cycling intervals 4:00 [5]

6 5cal sprints on the airdyne for a bit of conditioning to wreck myself!

Monday Oct 27, 2014 #

running 55:54 [3] 10.06 km (5:33 / km) +112m 5:16 / km
shoes: mizuno wave sayonara

legs were really feeling it today but i wanted to get out as i don't know how much time there is going to be over the next couple of weeks for training and i took a study day off today! Legs loosened up after about 1-2kms and from there i just kept pushing to try and lower the km rate.
Also wati was whinging at me for a run all morning!
went out and checked out the logging of the macedon forrest! a lot of the northern pines on the map are gone which is a bit shit… although its a crappy map its the map next to my house non the less and the pines were nice!
Ran along the railway track for the first time too and it was suuuuuch a nice track!
R knee a bit sore towards the end on the bitchumen! then just had a warm down walk with romeo too as he was itching to get out as well!

Yoga/Pilates 15:00 [1]

S&C (ab challenge) 10:00 [3]

Sunday Oct 26, 2014 #

running long 1:56:48 [3] 12.5 km (9:21 / km) +650m 7:25 / km
shoes: mizuno wave sayonara

Bun and I took the real rowdy danes out to the dandenongs! SO much car sing along…. The two of us were so keen to check out the 1000 steps! it was real busy, the kokoda challenge was on and it was a bit of a disappointment as id seen so many fb posts of people saying it was like the hardest thing ever and then we did it in like 15mins…. :S we went for a long run from the top…. and we walked up most the hills! Was good!

orienteering 15:12 [4] 2.52 km (6:02 / km)
shoes: mizuno wave sayonara

aston set a course for a showdown between jensen and eskil…. it was pretty fun to watch! and well set as they were fairly close!
max and i raced it after… and we both finished pretty close but then we had to go on a third map on astons orders and jensen disqualified me for not going to the top of the stairs for a control (fair) and max smashed me! haha was pretty tired by the last map!
the extra bone in my feet are pretty hurty now and i have blistered up my heels a bit! so probably gonna need to ease up on the runners for a few days… or at least wear soft flites! might go to the physio too and see if he can give me some ideas about how to help prevent this that doesn't mean not running even though he wasn't really sure last time!

Saturday Oct 25, 2014 #

running 16:49 [2] 2.55 km (6:36 / km)

orienteering race 24:59 [3] 3.98 km (6:17 / km) +125m 5:26 / km
shoes: mizuno wave sayonara

Sprint into spring race.... Felt pretty rough actually and so a bit slow! Started out at a good pace but really felt the sun at one spot in the second half and made me feel like I needed a vom! I didn't! But it made it slow!

Yoga/Pilates 11:00 [1]

A bit of a stretch while the Danes did their presentation on how to be great at sprints... I got this! Just gotta trust no one!

Friday Oct 24, 2014 #

cycling warm up/down 15:00 [3] 3.6 mi (4:10 / mi)

S&C 1:10:00 [3]
shoes: inov8 f-lite 215

did one of the new programs athlete runninng i wrote with schmeon! was a decent session and legs were very wobbly by the end and now I'm following it up with a beer in the sun so I'm gonna be struggling to study this arvo!
think we will both feel quite sore tomorrow though as neither of us have trained in the gym with a decent leg sesh in quite a while!

Yoga/Pilates 13:00 [1]

running 20 [3]

Beat Ian up the slide!!! Shit yea

Thursday Oct 23, 2014 #

running 21:47 [2] 3.36 km (6:29 / km) +34m 6:10 / km
shoes: mizuno wave sayonara

went out for a really slow jog with le dodge…. to get the legs going, and to get them going! glad I did because my ankles were SO stiff which is a first for me, so i wonder why but also would have been a bit rough to realise that at sprintervals tonight… now just my calves are quite tired so may give them a roll at work today!
running with both dogs is not ideal i really hate holding the lead and was horrified by the weather! sunshine come back!

running warm up/down 10:01 [2] 1.68 km (5:58 / km)
shoes: inov8 xtalon 212

orienteering intervals 37:12 [4] 5.73 km (6:30 / km) +44m 6:15 / km
shoes: inov8 xtalon 212

sprintervals out at darrebin park set by the danes! Good session was pretty happy with how i ran except for the last map where i crossed the creek at an oob spot and realised and went back and then was way slower then everyone :S!
definitely lost a bit in the legs after the first map…. but warren told me i just about had the pace which was nice and encouraging!
feet and ankles were really sore in the first one but then loosened off which was good!
felt like a hard sesh… first one of the year… their gonna be good!

then we all went for pizza which is my 3rd this week so need to lay off those for a while!

Wednesday Oct 22, 2014 #

S&C 25:00 [3] 4.82 km (5:11 / km)

did a tabata in the middle

S&C (ab challenge) 10:00 [3]

cycling (commute) 30:00 [2]

Yoga/Pilates 10:00 [1]

Tuesday Oct 21, 2014 #

cycling (Commute) 40:00 [2]

Loving the commute in this warm weather!!

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

S&C 10:00 [3]

Ab challenge... Shits getting real

Monday Oct 20, 2014 #

S&C (+stretching) 47:00 [3]
shoes: inov8 f-lite 215

did an upper body ladder…
had no motivation and did not enjoy… probably should do some more upper body and then i would be better at it… but its so boring!

Sunday Oct 19, 2014 #

running warm up/down 8:53 [3] 1.51 km (5:53 / km)
shoes: inov8 xtalon 212

orienteering race (vic relays) 1:11:24 [4] *** 8.08 km (8:50 / km) +202m 7:51 / km
shoes: inov8 xtalon 212

Pretty good race… legs were feeling a bit rough though and so think i might have run a fair bit slower then what i could have…. right glute just completely stopped towards the last few controls and was like a brick and so really had trouble getting it going!
Matt and Robbie set us up well so I would go out with the lead! and after seeing Brodie and Thor fly by in the first 3 controls I managed to hang onto third wooooo!
Been a good week of training but should probably take a rest for the legs tomorrow so as to be able to have another good week in the one coming!

S&C (ab challenge) 10:00 [2]

Yoga/Pilates 15:00 [1]

Saturday Oct 18, 2014 #

orienteering race 25:45 [3] 4.29 km (6:00 / km)
shoes: mizuno wave sayonara

running warm up/down 9:21 [2] 1.45 km (6:27 / km)
shoes: mizuno wave sayonara

some big snake on the path

Friday Oct 17, 2014 #

running 41:29 [3] 7.46 km (5:34 / km) +102m 5:12 / km
shoes: mizuno wave sayonara

legs felt pretty tight and pace fluctuated a lot… took it pretty easy so can run ok over the weekend!

S&C (core) 5:00 [3]

ab challenge

Yoga/Pilates (+ roller) 18:00 [1]

Thursday Oct 16, 2014 #

cycling (commute) 30:00 [2]
(rest day)

so bored watching everyone else train at work

Wednesday Oct 15, 2014 #

running intervals 59:54 [3] 10.82 km (5:32 / km)
shoes: mizuno wave sayonara

did 6 3/1s round princess park... not gonna lie felt like shite! probably shouldnt have ate a big curry right before and the whole back of my body was really tight which was making my lower back quite sore... probably will rest up a bit tomorrow! was getting really frustrated with my pace as well! Like dont know what i expected after 1 week of training but only managed to break 5mins in the 4th and 6th ints! I was coughing up so much shit today as well... defs gonna go get tested for grass allergies on fri!

S&C (core) 6:00 [1]

ab challenge

cycling (Airdyne) 20:15 [3] 6.0 mi (3:23 / mi)
shoes: mizuno wave sayonara

Did a short active recovery sesh with Felipe because burgers were promised

Yoga/Pilates 10:00 [1]

Tuesday Oct 14, 2014 #

cycling intervals (tabata) 30:30 [4] 10.0 mi (3:03 / mi)
shoes: mizuno wave sayonara

had to start work an hr early so squeezed in a half with 2 tabata sets in there! woooo fun!

Monday Oct 13, 2014 #

S&C 50:00 [3]
shoes: inov8 f-lite 215

deads, overheads, back squats, chin-up negs, box jumps, and 3 sets of med ball slams pretending the ball is ollies head at the end! good session and good eye candy! hot american guy was in!

S&C 40:00 [3] 7.16 km (5:35 / km)
shoes: inov8 f-lite 215

did some pyramid ints with schmeon…. although mine were a bit more tempo…. defs was not sweating as much as the clever boy!

S&C (core) 15:00 [2]

eon and i made some thing up… was ok… no abs yet

Sunday Oct 12, 2014 #

cycling (commute) 30:00 [2]

Saturday Oct 11, 2014 #

orienteering 1:05:25 [3] **** 6.45 km (10:09 / km) +187m 8:51 / km
shoes: inov8 xtalon 212

Brodie and I went training with the Danes at Mt Tarengower! Was such a nice day and prett hot out on the rock! Thor set me a course and I did pretty good! found most the controls easily with only a little scrappiness on others

orienteering 37:21 [3] *** 3.94 km (9:29 / km) +79m 8:37 / km
shoes: inov8 xtalon 212

Did a second training at dingo farm! felt ok… got stuck in a massive erosion gully that was longer then mapped! and went for a swim afterwards! mmmmmmmm

Friday Oct 10, 2014 #

running 38:27 [3] 6.45 km (5:58 / km)
shoes: mizuno wave sayonara

SUCHHHHHHHH a nice day for a run!

Thursday Oct 9, 2014 #

cycling (commute) 30:00 [2]

Wednesday Oct 8, 2014 #

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

deads, squats, overhead press and box jumps and some core... decent session given the lack of training in the gime in a while.... bit of disrupted sesh too as some douchebag was using 2 squat racks and 3 bars... greeeedy, and then some other old dude wanted to chat for me for ages about the himalayas and all his injuries... so had a bit of a break in the middle :s

Tuesday Oct 7, 2014 #

S&C (climbing) 1:30:00 [3]

weeeeeow was fun as!

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