Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 31 days ending Jan 31, 2015:

activity	#	time	miles		km		+m
running	8	8:54:04	44.06	(12:07)	70.9	(7:32)	698
cycling	4	4:20:00	14.04		22.6
orienteering	4	3:25:31	16.98	(12:06)	27.32	(7:31)
hike	1	1:30:00	3.36	(26:49)	5.4	(16:40)
swim	2	1:10:00	1.24	(56:20)	2.0	(35:00)
Total	11	19:19:35	79.67		128.22		698

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Friday Jan 30, 2015 #

running warm up/down 8:07 [3] 1.47 km (5:31 / km)
shoes: mizuno wave sayonara

from one gym to the other to the start and back after

orienteering intervals (sprintervals) 43:24 [4] 7.9 km (5:30 / km)
shoes: mizuno wave sayonara

did the ones that thor set for a glimpse at the new map before xmas, i had done 3 of them then too but pretty slowly with stops because it was so hot and i was hungry and tired… felt good today though and ran pretty hard for the first two, then dropped the pace a bit in the 3nd half of the third. Hardest thing was forcing myself to concentrate and map read… not just look at the control site and run straight there the quickest way i knew around uni…. the 2nd two intervals were in the med area though which i don't know sooooo well which was good! Each int took about 10ish mins!

cycling (commte) 40:00 [2]

Thursday Jan 29, 2015 #

swim 35:00 [3] 1.0 km (35:00 / km)

bit slower today as i did 250 just kicking because my back was sore

cycling (commute) 45:00 [2]

Wednesday Jan 28, 2015 #

running tempo 45:38 [4] 8.14 km (5:36 / km) +110m 5:15 / km
shoes: mizuno wave sayonara

legs a little tired and getting pretty tense in the achiles and calfs…. still a bit sceptical about these socks but also positive that its the shoes that are giving me foot cramps which is tensing everything else up so next pay day I'm looking for new shoes! once i got into though was feeling pretty good!

cycling (commute) 35:00 [2]

Monday Jan 26, 2015 #

running 2:22:42 [3] 20.09 km (7:06 / km) +588m 6:12 / km
shoes: mizuno wave sayonara

strata day run with the hottest 100, was good got up top mt macedon from home in just under an hr, then down to braemar had a drink at the water fountains on the oval and down on to home. phone had died about half way and i was really feeling it by 16kms but had no choice but to keep going to get home, so the last 4km were pretty slow!
on another note… got 7 of my 10 in the hottest 100

Sunday Jan 25, 2015 #

running 45:09 [3] 8.13 km (5:33 / km)
shoes: mizuno wave sayonara

So foot had almost completely gone down today so decided I was going to run!! Felt a bit sick for the first bit as I had gone to the movies and ate too much candy! Got over that after about 10, the foot started to really cramp at about 20... So I walked it out... I think these shoes are not great for me as I always seem to get foot pain since I got them and it's pretty bad after a long no running in them... Was fine to run through any cramping for the rest and felt quite good towards the end!

On another note I tried these new sigvaris compression socks uni gave me... I'm a little scepticle about them as it felt like my calves and Achilles area were just real tense while running and now they just feel more tired then usual for a 45min run... Although I didn't use the recovery ones after... Perhaps may also be a contributor to foot cramps... Will give them a few more runs though as they feel nice and I don't want to have a bad relationship with them...

Saturday Jan 24, 2015 #

swim 35:00 [3] 1.0 km (35:00 / km)

tried to go for a run because the swelling in my foot had gone down a bit but ran for about 10mins and my whole foot cramped so gave up and went for a swim instead

Wednesday Jan 21, 2015 #

Note
(rest day)

well earned rest… and got a god damn surprise beesting in the car on the way to the airport and now have a really sore kankle… so will see how thats going tomorrow

Tuesday Jan 20, 2015 #

running hills 1:30:00 [5] 11.0 km (8:11 / km)
shoes: inov8 f-lite 215

We got up real early this morning to try and run to bishop and clerk before our ferry! Unfortunately it took longer to pack up than we thought and the boys just made it up the top and Cecilie and I had to turn around at the base of the last cliff in order to make our ferry! Was still a sick run none the less with good views of some cliffs and out to Darlington! Again was very rocky up top so slow and I was feeling smashed in the legs and Cecilie just tired so we walked most the way up! The fish and chips at the end of the ferry were such a well earned breakfast!!!

running warm up/down 16:17 [3] 2.4 km (6:47 / km)
shoes: inov8 xtalon 212

orienteering (Pittwater) 1:01:08 [2] **** 5.72 km (10:41 / km)
shoes: inov8 xtalon 212

Decided to go out for an easy run at pitwater as its our last chance! Cecilie and henrick ran down to the far end but it was about 4kms away so I decided just to run a bit beyond where the short was last week! Took it real slow as I was tired and also wanted to really understand the map! And it was good I think I found all the control sites and was reading the features well!!

running warm up/down 5:04 [2] 0.85 km (5:58 / km)
shoes: inov8 xtalon 212

Back to car and for a swim!

Monday Jan 19, 2015 #

cycling 1:10:00 [3] 11.3 km (6:12 / km)

Cycle out to the amazing beaches on maria was actually pretty hard work none of us were enjoying it by the end

hike 45:00 [2] 2.7 km (16:40 / km)

Road became to sandy to ride so we ditched the bikes and walked the last couple of kms

hike 45:00 [2] 2.7 km (16:40 / km)

And back

cycling 1:10:00 [3] 11.3 km (6:12 / km)

And back with a stop half way for a snorkel

Sunday Jan 18, 2015 #

running hills 2:40:00 [4] 16.0 km (10:00 / km)
shoes: inov8 f-lite 215

Did some nice training with 3 crazy danes in the last couple of days on Maria Island so thought it might be about time for a post! We arrived Sunday and ran up my Maria that day... It's hard work as I'm not as fit as any of them and I was feeling pretty wrecked from the World Cup carnival... But we had all the time in the world so just walked up most of it for an amazinggggggg view at the top! Had to Boulder to get up the last bit anyway so no one could run there! What a place!!

Friday Jan 16, 2015 #

orienteering race (hobart shorts) 35:32 [3] 4.4 km (8:05 / km)
shoes: inov8 xtalon 212

running warm up/down 7:33 [3] 0.73 km (10:21 / km)
shoes: inov8 xtalon 212

Thursday Jan 15, 2015 #

running warm up/down 5:30 [3] 0.83 km (6:38 / km)
shoes: inov8 xtalon 212

orienteering race (hobart shorts) 39:08 [4] 4.5 km (8:42 / km)
shoes: inov8 xtalon 212

orienteering race (hobart shorts) 26:19 [5] 4.8 km (5:29 / km)
shoes: inov8 f-lite 215

running warm up/down 8:04 [3] 1.26 km (6:24 / km)
shoes: inov8 f-lite 215

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