Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 31 days ending Jan 31, 2018:

activity	#	time	miles	km	+m
running	19	10:19:53	54.8	88.2	1689
orienteering	6	5:45:56	24.13	38.83	1116
cycling	9	4:41:25	6.91	11.12	195
swim	2	1:25:00	0.93	1.5
S&C	1	41:00
Climbing	1	30:00
Total	30	23:23:14	86.77	139.65	3000

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Wednesday Jan 31, 2018 #

Climbing 30:00 [3]

Quick whip up the autobelays as a client cancelled so found a free half hour woo woo... which to be fair was kinda enough on the autobelays... forearms burning!
in other words watch says I burned 4000 calories yesterday... no wonder I felt shite when I got up today!

5 PM

running 31:26 [3]
ahr:94 max:116

Tuesday Jan 30, 2018 #

running intervals (pyramids) 1:04:08 [4] 11.05 km (5:48 / km) +237m 5:15 / km
shoes: Inov8 Roclite

Another weird day today... lots of energy... not lots of sleep... but good sleep.
Decided against track again just need the right shin to sort out now as the left seems to be ok!
Had a couple clients cancel and got asked to take a Grid tonight so decided to wizz an intervals session in the newfound morning break instead of evening!
Admittedly Porter is not the run for intervals and the longer reps up the top were so tough and slow... and then felt exponentially better coming back down and felt like the ints were over too quickly. SO good to have a decent session in the beautiful sheffield sunshine for a change... tshirt weather eyy

30/30, 60/60, 90/90, 2m/90, 2.5m/90, 2.5m/90, 2m/90, 90/90, 60/60, 30/30 then 5 strides later on back through Bingham

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

Here there and everywhere today

7 AM

cycling 10:42 [3] 2.53 km (4:14 / km) +24m 4:02 / km
ahr:118 max:136

10 AM

cycling 11:43 [3] 2.64 km (4:26 / km) +73m 3:54 / km
ahr:154 max:188

running 1:04:08 [3] 11.05 km (5:48 / km) +242m 5:14 / km
ahr:167 max:192

cycling 11:39 [3] 3.29 km (3:32 / km) +24m 3:25 / km
ahr:124 max:167

5 PM

running 7:08 [3] 1.57 km (4:32 / km) +6m 4:27 / km
ahr:123 max:143

7 PM

running 23:02 [3]
ahr:88 max:118

cycling 12:21 [3] 2.66 km (4:39 / km) +74m 4:05 / km
ahr:126 max:147

Monday Jan 29, 2018 #

running (U&R srg) 50:57 [3] 8.1 km (6:17 / km) +180m 5:40 / km
shoes: On Cloud X

I’ve had a very weird day... I’ve had bundles of energy... I felt great at 5:30 when I got up... too much energy at work all day and felt good getting out running (bar slightly iffy right shin and stomach)... I don’t know where it’s come from (maybe my super soup for lunch) but it should be the opposite... I worked myself into the ground last week and then felt knackered yesterday racing then didn’t get enough sleep... I’m very sceptical and waiting for the come down! But I really enjoyed tonight’s run because I felt good... so pushed up with the faster group after I had said I wouldn’t!
In other news... got my new Garmin today... I’m like a kid at Christmas...

cycling (Commute) 35:00 [2]

Between the sheff triangle... but with a little mosey home chatting to rach who was not walking fast enough for me to cycle next to her

5 PM

running 50:56 [3] 8.1 km (6:17 / km) +194m 5:37 / km
ahr:165 max:190

Sunday Jan 28, 2018 #

running warm up/down 7:36 [3] 1.0 km (7:36 / km) +10m 7:14 / km
shoes: Icebug spirit6

running warm up/down 17:45 [3] 2.88 km (6:10 / km) +46m 5:42 / km
shoes: Icebug spirit6

Jogged back with a nice Czech guy from Cambridge who finished at the same time - was interesting to hear his story

orienteering race (East Midlands Champs) 1:21:41 [4] 8.97 km (9:06 / km) +316m 7:45 / km
shoes: Icebug spirit6

Nice to be out orienteering... felt very tired and flat from a long week of work... and getting frustrated that my workload is continuously getting in the way of good training and running well and now enjoying races as well!! Still on the search for balance!
Nice techy map in some parts, shit heather in others... didn’t make any big blunders except a shite route choice on one of the long legs! Nothing in the legs up the hills... Should have been faster!! Wanted to hold Ais off a little longer then 7 controls and stick with her as long as possible... didn’t happen... Now to prep for another long week at work ew

Saturday Jan 27, 2018 #

8 AM

running (Commute) 15:58 [3] 2.52 km (6:20 / km) +27m 6:01 / km
shoes: On Cloud X

Over the hill to Virgin... right shin quite achy when I woke up but not awful running! Phoned nan and chatted to her on the run haha

11 AM

running (Commute) 15:00 [3] 2.66 km (5:38 / km) +29m 5:21 / km
shoes: On Cloud X

Over to U&R after two hours of counselling hungover clients at Virgin... really hungry and no one to talk to... boring

6 PM

running (Commute) 17:47 [3] 3.01 km (5:54 / km) +54m 5:25 / km
shoes: On Cloud X

Jog home at end of the day... just spent it thinking about all the fish and chips I would be eating for dinner... mmm mmmmm

Friday Jan 26, 2018 #

S&C (Shuoc circuits ) 41:00 [3]
shoes: On Cloud X

Thursday Jan 25, 2018 #

cycling (Commute) 40:00 [2]

7 PM

swim 45:00 [3] 1.5 km (30:00 / km)

Tempo sets

Wednesday Jan 24, 2018 #

cycling (Wattbike) 35:00 [3]
shoes: Brooks Ghost 10

Morning spin with Ais... really just cos I wanted to see Dad line umpiring fed on Virgin sky sports but the cricket was on and he was on second rotation anyway... then I had circuits then by the time I realised I could stream it on AO website I just managed to catch Feds victory speech and no Dad!
Legs tired and long day at work so this is all for today!

Tuesday Jan 23, 2018 #

cycling (Commute) 40:00 [2]

running 40:00 [3] 5.8 km (6:54 / km) +89m 6:24 / km
shoes: Inov8 Roclite

Feeling tired legs and iffy shins today so decided against track... then went on to also decide against shuoc ints which was my back up plan... went for an easy (muddy) half hour up through the parks and stopped to say hi to Alice and tenty on way home... did one lap of the swampy green in endcliffe to chat to Alice and wimped out v quickly!
In other news... I’m told Dad will be line umpiring the fed express tomorrow morn - so that’s decided tomorrow’s training! Easy watt bike spin in front of the virgin sky tvs to see Paps before I teach circuits woweeee

Monday Jan 22, 2018 #

running (U&R SRG) 50:44 [3] 9.24 km (5:29 / km) +71m 5:17 / km
shoes: On Cloud X

Felt a bit pacey tonight and defo more then I intended as legs were very tired after weekend and shins a bit iffy! Though time isn’t as pacey as it felt.. maybe Just feeling the weekend more then I realised!
Coming to the conclusion that maybe I just don’t agree with Brooks shoes as my shins always seem to flair up when I’m wearing them!

cycling (Commute) 25:00 [2]

First day back commuting on the bike all year!! Felt so nice to not be paying a bus fare or for parking haha

Sunday Jan 21, 2018 #

10 AM

orienteering race (Holyrood Park Classic) 1:07:17 [4] 7.34 km (9:10 / km) +378m 7:17 / km
shoes: Icebug spirit6

Pretty fun and amazing views!! Bit scrappy on like two controls maybe so all in all ok!! Knackered though back and forth over the hill and through the snow - so glad to have decent shoes while watching loads of people slip and slide on the ice... race didn’t even go to the top so had to walk up Arthur’s seat after!

running warm up/down 13:07 [3] 1.47 km (8:55 / km) +81m 7:00 / km
shoes: Icebug spirit6

12 PM

running warm up/down 35:06 [3] 1.92 km (18:17 / km) +166m 12:46 / km
shoes: Icebug spirit6

Walked back up to see the views of Edinburgh then jogged back down! Just about squeezed the race and Arthur’s seat in before the snow storm hit!!

Saturday Jan 20, 2018 #

orienteering race (Unofficial EBW City Race) 1:30:09 [3] 12.15 km (7:25 / km) +203m 6:51 / km
shoes: Inov8 Roclite

Race was void due to too much black ice but you could still run it so Ais Kyhil and I decided to take it easy jog round together! Ais and I used it as an opportunity to do some map memory training! We both did quite well but I got sketchy at the end when I was clearly getting tired!
Black ice was so bad and it was very very slow going!! Both Ais and Kyhil had a fall... think I just got away with it for wearing my roclites!
Beautiful day and beautiful city - would have been a sick race if you could race it!!

Friday Jan 19, 2018 #

7 PM

orienteering race (Indoor sprint) 20:39 [3]
shoes: On Cloud X

Really good fun!! Lost loads of time just getting head around how an indoor race works and getting confused on multilevel route choices... would love to do one again now I get it!

8 PM

orienteering race (EBW Fight with the night) 33:11 [4] 5.57 km (5:57 / km) +32m 5:47 / km
shoes: Inov8 Roclite

Bit scrappy in some places, sketchy on the ice but a fun night sprint! Made a god damn mistake after stopping to tie my shoe lace haha

Thursday Jan 18, 2018 #

running (Curve) 23:38 [3] 2.82 km (8:23 / km)
shoes: Brooks Ghost 10

Tuesday Jan 16, 2018 #

7 AM

running (Commute) 15:35 [3] 2.5 km (6:14 / km) +27m 5:55 / km
shoes: On Cloud X

Home to virgin

11 AM

running (Commute) 15:36 [3] 2.7 km (5:47 / km) +43m 5:21 / km
shoes: On Cloud X

Virgin to pick up car

running (Commute) 17:15 [3] 2.9 km (5:57 / km) +27m 5:41 / km
shoes: On Cloud X

Drove car home then ran home to U&R

Monday Jan 15, 2018 #

running (U&R SRG) 43:01 [3] 6.9 km (6:14 / km) +160m 5:35 / km
(sick) shoes: Brooks Ghost 10

Hung up the back with the slow group! Was able to chat the whole way so defo on the mend!
Nice to finally run with SRG and a bit of head clearing as I’m having a bit of a tough time at Virgin atm! Which is making me very thankful for my days at U&R and all the great people who work there!!
Glutes felt heavy today and am now feeling quite tight in lower legs so better watch that and keep away those damn shin splints I couldn’t get rid of before Xmas!!

Sunday Jan 14, 2018 #

orienteering race (Rivelin SYO Event) 52:59 [3] 4.8 km (11:02 / km) +187m 9:14 / km
(sick) shoes: Icebug spirit6

Went out and walked Green on Rivelin event. Well jogged the flat tracks but tried to keep HR at bay. SO nice to get out the house and get moving for the first time this year! Feeling alot more energetic and should be back to normal the week after Ed Big Weekend I hope!

Doc said I started the year with a virus that turned into or I then also caught a bacterial infection that became tonsilitis! Antibiotics and full rest last week has done wonders and Im not 100% but feeling 100 times better!

Wednesday Jan 3, 2018 #

swim 40:00 [3]
(sick)

54lengths of Virgin pool which I don't think is quite 25m

Shins were still a bit iffy when I ran with dad last week so gonna take another week off running!

But have a big fuck off cough from New Years anyway so will be an easy week... fab start to a new training program lol

C • sharpen up 2

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