Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 31 days ending May 31, 2018:

	activity	#	time	miles		km		+m
	running	55	39:32:27	205.78		331.17		4571
	orienteering	7	6:47:27	29.66	(13:44)	47.74	(8:32)	1037	26 /	36c	72%
	cycling	14	6:36:21	3.41		5.48		138
	Forest Orienteering	3	3:40:28	14.08	(15:39)	22.66	(9:44)	656
	S&C	5	2:44:53
	trail run	2	2:04:14	12.13	(10:15)	19.52	(6:22)	603
	swim	2	56:28	0.37		0.6
	Climbing	1	32:59
	Drills	3	24:00
	Total	72	63:19:17	265.43		427.17		7004	26 /	36c	72%
averages - sleep:8 rhr:55

4:24

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Thursday May 31, 2018 #

running (U&R SRG) 53:37 [3] 10.06 km (5:20 / km) +56m 5:11 / km
ahr:151 max:168 rhr:53 slept:7.5 shoes: On Cloud X

Actually had a decent run tonight with the boys! We set off at an alright pace too but Neill was struggling at 4:40s so kept slowing until towards the end we got continuously slower... nice to feel comfortable on these runs - getting an ok sesh in on thurs now I’m back leading front group!

This was followed by a pretty intense game of ping pong.... can I log that as training?

cycling (Commute) 50:00 [2]

4 PM

running 53:37 [3] 10.06 km (5:20 / km) +53m 5:11 / km
ahr:151 max:168

Wednesday May 30, 2018 #

running 48:32 [2] 7.06 km (6:52 / km) +89m 6:28 / km
ahr:150 max:179 rhr:50 slept:8.0 shoes: On Cloud X

Run group- not slowest but slowish tonight!
Worked up with real stiff achy legs and ankles and have a bit of a twinge in my left arch today that I could feel when running, hopefully nothing

Climbing 32:59 [3]
ahr:83 max:100

Auto belays at work... feeling out of condition on certain moves but also holding my body weight a lot easier atm! Felt like I got a good stretch doing this - was nice

4 PM

running 48:31 [3] 7.06 km (6:52 / km) +107m 6:23 / km
ahr:150 max:178

running 33:05 [3]
ahr:83 max:100

Tuesday May 29, 2018 #

running warm up/down 10:13 [3] 1.94 km (5:16 / km) +28m 4:55 / km
shoes: On Cloud X

redirecting lost lova

Drills 4:00 [2]

running intervals (shuoc ints) 38:48 [4] 7.26 km (5:21 / km) +89m 5:02 / km
ahr:162 max:189 rhr:60 slept:8.0 shoes: On Cloud X

Has been an absolutely manic day in the shop and I was smashed by the time I got home and could feel the rhs shin a little in w/u so wasnt really keen for ints but as Lova hammered the first tempo instead of the nice easy porter we were both keen on, I decided to get on with it! Was happy to almost hold on to ALice and Juliet, definitely fitter and feeling more comfortable in sessions.

10mins tempo/2.5mins off
3 x 2mins/1min
5 x 1min/1min

warm down

cycling (commute) 30:00 [2]

5 PM

running 10:13 [3] 1.94 km (5:17 / km) +32m 4:52 / km
ahr:149 max:166

running 3:43 [3]
ahr:142 max:158

running 38:48 [3] 7.26 km (5:21 / km) +93m 5:01 / km
ahr:162 max:189

Monday May 28, 2018 #

cycling (Commute) 35:00 [2]

7 AM

running 13:23 [3] 2.53 km (5:17 / km) +27m 5:01 / km
ahr:153 max:167

8 AM

running 13:24 [3] 2.53 km (5:18 / km) +22m 5:05 / km
shoes: On Cloud X

running 57:02 [3] 9.11 km (6:16 / km) +190m 5:40 / km
ahr:163 max:191

10 AM

running warm up/down 18:52 [3] 3.27 km (5:46 / km) +65m 5:15 / km
shoes: On Cloud X

11 AM

orienteering 38:10 [3] * 5.83 km (6:33 / km) +110m 5:59 / km
ahr:163 max:191 rhr:45 slept:7.0 shoes: On Cloud X

Been noticing lately that my orienteering is getting sloppy and esp in the control circle so tried to use today to do a bit of map memory but with a focus on having a plan in the circle each leg. Trying to train some good habits again!
Probably didn’t help that I knew the area a bit too well.
Ran the course a bit faster then last year but at a far more comfortable pace, lots of stopping for leg planning and with a few optimal route choices blocked off by construction.

Sunday May 27, 2018 #

swim 20:00 [1]
(rest day)

2 PM

running 1:14:28 [3] 0.38 km (3:18:35 / km)

Saturday May 26, 2018 #

cycling (commute) 40:00 [2]

9 AM

running 21:05 [3]
ahr:134 max:173

cycling 11:08 [3] 2.74 km (4:04 / km) +71m 3:36 / km
ahr:123 max:148

10 AM

cycling tempo 21:05 [4]
shoes: Brooks Levitate

watt bike ints - trying to squeeze something in and not running this weekend to give the shins a rest!

Havnt done this session since i worked down south and no surprises it was kinda hard first one back.

Increasing RPM each min
3 x min 1(70), min2 (75), 3(80), 4(85), 5(90)/1min off

I always struggled to spin under low resitance at a high RPM, probably not enough fast twitch fibers but I did used to be able to push up to 110 ok, so thats a target! Legs were feeling a bit tired this morning though

cycling warm up/down (commute) 11:08 [3] 2.74 km (4:04 / km) +67m 3:37 / km

Friday May 25, 2018 #

cycling (commute) 25:00 [2]

12 PM

Drills 10:00 [2]
shoes: Brooks Levitate

warming neill up

2 PM

running 8:59 [3] 1.57 km (5:44 / km) +58m 4:51 / km
ahr:150 max:180

3 PM

running warm up/down 8:59 [3] 1.57 km (5:43 / km) +61m 4:47 / km
shoes: Brooks Levitate

to circuits.... a less enjoyable run than normal

running 51:01 [3]
ahr:94 max:137

4 PM

S&C 51:02 [3]
ahr:94 max:137 rhr:59 slept:7.5 shoes: Brooks Levitate

shuoc circuits with a nice little lova/joe stretch at the end

running 13:27 [3] 2.51 km (5:22 / km) +18m 5:10 / km
ahr:151 max:173

5 PM

running warm up/down 13:28 [3] 2.51 km (5:22 / km) +21m 5:09 / km
shoes: Brooks Levitate

Thursday May 24, 2018 #

running 53:31 [3] 9.01 km (5:56 / km) +109m 5:36 / km
ahr:149 max:176 rhr:56 slept:7.0

Run group

cycling (Commute) 35:00 [2]

4 PM

running 53:31 [3] 9.01 km (5:56 / km) +124m 5:33 / km
ahr:149 max:176

Wednesday May 23, 2018 #

orienteering (World orienteering day) 1:08:04 [3] 6.69 km (10:10 / km) +170m 9:02 / km
ahr:156 max:187 rhr:54 slept:8.0 shoes: Ice bug zeal

Bit of an effort to get there as car broke down on the way lol but got that sorted and managed to start just after last start - kinda making a habit and Pauline doesn’t seem to care just as long as I’m back by pack up!!

Shins tender! Head not in it... stopped for a wee around no 3 then just lost that one (worst mistake I’ve done in a while). Retied laces 2000times. Map defo needed some updates esp the green. That also didn’t help. Undergrowth was dire... sock gap on legs still stinging 2hrs later... all in all a terrible map, but hey so happy to be outside in the sunshine on a beaut evening on world o day

These faffy runs always remind you why you tape your laces and wee first and wear good socks!

6 PM

Forest Orienteering 1:08:03 [3] 6.69 km (10:11 / km) +200m 8:51 / km
ahr:156 max:187

Tuesday May 22, 2018 #

cycling (commute) 30:00 [2]

6 AM

running 13:18 [3] 2.5 km (5:19 / km) +34m 4:59 / km
ahr:158 max:179

7 AM

running 13:19 [2] 2.5 km (5:20 / km) +23m 5:06 / km
shoes: On Cloud X

getting quicker each time as i keep pushing it more and more to be on time haha.... this run took me like 16mins when i first moved to sheff... not good habits

running 1:04:09 [3] 11.24 km (5:42 / km) +230m 5:11 / km
ahr:157 max:180

10 AM

running tempo 1:04:09 [4] 11.24 km (5:42 / km) +218m 5:12 / km
ahr:157 max:180 rhr:57 slept:7.0 shoes: On Cloud X

Told daniel that I would go on a folk train with him tonight so wanted to get a session done this morning! Possibly not going to folk train now anyway cos I feel so tired after a short sleep and training and could do with being kind to self and having a night off... well see!
Felt ok doing this but ints or tempos are always hard and to HR on this route as its so uphill for most of it! Shins have been playing up again in the last 2 weeks since I upped the training again! They have been a bit tender since the weekend and I was iffy about running today - I could feel them but they warmed into it, keeping the feet up all arvo in the shop now... while Roos brings us in Brooks pressies woop woop.

5 x 4mins/1mins, 30s/30s - first 3 good, 4th had to stop half way up the huge hill so more like 2/30, 2/1, 30/30, then started to get a huge stitch coming down the hill on the 5th, then struggled with that stitch all the way down porter home.

Monday May 21, 2018 #

cycling (Commute) 25:00 [2]
(rest day)

Sunday May 20, 2018 #

running warm up/down 13:20 [3] 2.21 km (6:02 / km)
shoes: Icebug spirit6

orienteering race (British relay champs ) 43:52 [5] *** 5.98 km (7:20 / km) +96m 6:47 / km
ahr:172 max:199 spiked:14/15c rhr:62 slept:9.0 shoes: Icebug spirit6

4th - pretty happy with my run, it was clean and I felt I could push myself... still seems I’m pretty off the pace though, but I had the long gaffle so interested to compare times!

running warm up/down 10:16 [3] 1.56 km (6:35 / km)
shoes: Icebug spirit6

10 AM

running 13:20 [3] 2.21 km (6:02 / km) +6m 5:56 / km
ahr:154 max:165

running 43:52 [3] 5.98 km (7:20 / km) +83m 6:52 / km
ahr:172 max:199

running 10:16 [3] 1.56 km (6:34 / km)
ahr:172 max:187

Saturday May 19, 2018 #

running warm up/down 20:28 [3] 2.72 km (7:31 / km) +51m 6:53 / km
shoes: Icebug spirit6

orienteering race 1:51:37 [5] **** 11.5 km (9:42 / km) +381m 8:20 / km
ahr:172 max:191 spiked:12/21c rhr:44 slept:7.75 shoes: Icebug spirit6

Pretty knackered... had nothing to give and consequentially made a lot of mistakes!
40mins in and I ran out of energy, 80 and I bonked... next 30 was just so slow and horrible and I was sooooothirsty the whole way round!

10 AM

running 20:27 [3] 2.72 km (7:31 / km) +75m 6:37 / km
ahr:147 max:170

Forest Orienteering 1:51:37 [3] 11.5 km (9:42 / km) +385m 8:19 / km
ahr:172 max:190

Friday May 18, 2018 #

running 13:56 [3] 2.44 km (5:43 / km) +22m 5:28 / km
ahr:153 max:174 shoes: On Cloud X

Itw

Drills 10:00 [2]
shoes: On Cloud X

S&C 15:00 [2]
shoes: On Cloud X

running 25:20 [3] 4.42 km (5:44 / km) +93m 5:11 / km
ahr:156 max:181 rhr:57 slept:7.0 shoes: On Cloud X

Errands hfw before driving up to Edinburgh

5 AM

running 13:56 [3] 2.44 km (5:42 / km) +28m 5:24 / km
ahr:153 max:173

7 AM

running 21:09 [3]
ahr:105 max:130

10 AM

running 25:19 [3] 4.42 km (5:44 / km) +96m 5:10 / km
ahr:157 max:181

Thursday May 17, 2018 #

running 56:46 [3] 10.03 km (5:40 / km) +126m 5:20 / km
ahr:154 max:180 rhr:49 slept:7.5 shoes: On Cloud X

Back on fast srg woop woop decent effort from the boys tonight! I was feeling tired all day after rubbish sleep with my Jaw thing which several people have now suggested is my tmj and is caused by grinding my teeth in my sleep due to stress... I feel less stressed out then I ever have since I moved to sheff but go figure

cycling (Commute) 35:00 [2]

4 PM

running 56:45 [3] 10.03 km (5:40 / km) +134m 5:18 / km
ahr:154 max:179

Wednesday May 16, 2018 #

running 50:24 [2] 7.04 km (7:10 / km) +71m 6:49 / km
ahr:152 max:185 slept:8.5 shoes: On Cloud X

Slept pretty well yesterday but woke up feeling absolutely shattered! Got through the day ok! Groups getting a bit more decent on a wed but pace is still mind numbingly slow! So obviously treating these as recovs

4 PM

running 50:24 [3] 7.04 km (7:10 / km) +69m 6:50 / km
ahr:152 max:185

Tuesday May 15, 2018 #

running 16:48 [3] 2.92 km (5:45 / km) +40m 5:23 / km
ahr:155 shoes: Brooks Levitate

Hfw before ints

running intervals 47:13 [4] 8.08 km (5:51 / km) +133m 5:24 / km
ahr:149 max:179 rhr:57 slept:8.0 shoes: On Cloud X

Shuoc ints Hill’s and flats in Bingham
3 x 3mins hill/90 off, 2mins flat/90 off
6 x 20/10

Didn’t feel great going into it and shins have been a bit tender today but felt a bit better once I got into it. Stronger on the hills and felt really good on the first one, definitely slowed in the third though! Didn’t have much speed on the flat though.... sweltering today... so sweaty... in Sheffield lol

4 PM

running 16:47 [3] 2.92 km (5:45 / km) +42m 5:22 / km
ahr:156 max:168

running 47:13 [3] 8.08 km (5:51 / km) +146m 5:22 / km
ahr:149 max:170

Monday May 14, 2018 #

S&C 33:36 [3]
ahr:106 max:127 rhr:55 shoes: Brooks Levitate

3 x crab marches, Thera glute kicks, dead bugs
3 x back squat, pallof press
3 x leg curl, db flyes

8 AM

running 40:17 [3] 6.56 km (6:09 / km) +96m 5:44 / km
ahr:157 max:178

10 AM

running 40:18 [3] 6.56 km (6:09 / km) +78m 5:48 / km
ahr:157 max:178 slept:9.0 (sick) shoes: On Cloud X

When all your morning clients cancel so you have time for a lay in and a pre brecky spin out! Jackpot!

Was so lush up porter! legs tight and lhs shin giving me a little moan again but ok, but really struggled with a big fuck off stitch on the way back down and had to stop 3 times to walk it out! So I was out the house longer than 40mins really

1 PM

running 33:36 [3]
ahr:106 max:127

Sunday May 13, 2018 #

swim 36:28 [1] 0.6 km (1:00:47 / km)

very slow mosy in hathersage baths in the sun with my cousin

trail run 53:09 [3] 8.05 km (6:36 / km) +254m 5:42 / km
ahr:170 max:205 rhr:51 slept:8.0 (sick) shoes: Inov8 Roclite

Still coughing and snotty so still finding a bit hard to get breathing right when running but feeling basically back to normal otherwise. Left shin niggling a little so need to stay aware and sensible with that!

Nice evening trundle around Burbage - wasnt planning another burbage run but decided I didnt have time to get lost so best to go somewhere I was completely familiar with! Took a few of the trails we did in skyline just to remind myself.... but did not go for the double ascent of higger tor this time hahaha!
Felt pretty good running then caught up with Owens to take some pictures out at Stannage! Good afternoon in the peaks

2 PM

running 36:27 [3] 0.6 km (1:00:45 / km)

5 PM

running 53:08 [3] 8.05 km (6:36 / km) +269m 5:40 / km
ahr:170 max:205

Saturday May 12, 2018 #

running warm up/down 6:28 [3] 1.15 km (5:37 / km) +4m 5:32 / km
shoes: On Cloud X

running race (Hallam Parkrun) 22:45 [4] 4.87 km (4:40 / km) +22m 4:34 / km
ahr:176 max:198 slept:11.0 (sick) shoes: On Cloud X

Fell straight asleep when I got in last night... hadn’t decided on parkrun or not but Hayley was going for her first ever when I woke up this morning so I decided to join her and turned out to be loads of people there!

I got a parkrun pb... not hard as this was like my 4th parkrun, but I was happy with sub 23 today... still coughing a lot and had to spit loads so although I feel back to normal I’m still clearly not 100% and it shows when running!

Lovely morning and loads of happy people with their runs woop

running warm up/down 16:21 [3] 2.61 km (6:16 / km) +17m 6:04 / km
shoes: On Cloud X

orienteering (SYO schools) 40:48 [3] 4.48 km (9:06 / km) +65m 8:29 / km
ahr:154 max:185 (sick) shoes: On Cloud X

Took Hayley and a few clients and their kids and a couple from run group out to the schools event to give orienteering a try which was fun and a lovely day for it! Shadowed Hayley, she was great and she loved it!

7 AM

running 6:27 [3] 1.15 km (5:37 / km) +10m 5:23 / km
ahr:153 max:172

running 22:44 [3] 4.87 km (4:40 / km) +41m 4:29 / km
ahr:176 max:197

running 16:20 [3] 2.61 km (6:15 / km) +19m 6:02 / km
ahr:166 max:185

11 AM

Forest Orienteering 40:48 [3] 4.48 km (9:07 / km) +70m 8:27 / km
ahr:154 max:184

Friday May 11, 2018 #

running 10:01 [3] 1.85 km (5:25 / km) +41m 4:52 / km
shoes: Brooks Levitate

To circuits

S&C (Shuoc circuits ) 45:15 [3]
ahr:116 max:158 rhr:56 slept:7.5 (sick) shoes: Brooks Levitate

Felt quite good tonight in the session then came home and fell straight asleep

running 11:13 [3] 2.19 km (5:07 / km) +12m 4:59 / km
ahr:153 max:171 shoes: Brooks Levitate

Circuits down to shop

cycling (Commute) 15:00 [2]

Shop to home

2 PM

running 10:00 [3] 1.85 km (5:24 / km) +50m 4:45 / km
ahr:158 max:185

running 45:15 [3]
ahr:116 max:158

running 11:13 [3] 2.19 km (5:07 / km) +15m 4:57 / km
ahr:153 max:170

Thursday May 10, 2018 #

cycling (Commute) 15:00 [2]

running (U&R SRG) 1:01:06 [2] 8.46 km (7:13 / km) +49m 7:01 / km
ahr:158 max:189 rhr:59 slept:7.5 (sick) shoes: On Cloud X

Slow one again that I really struggled with the pace... looking forward to being back on the fast group

running 17:26 [3] 3.0 km (5:49 / km) +53m 5:20 / km
ahr:152 max:176 shoes: Brooks Levitate

Home with Dan... struggled a bit up the hill again

4 PM

running 1:01:05 [3] 8.47 km (7:13 / km) +63m 6:57 / km
ahr:158 max:189

running 17:26 [3] 3.0 km (5:48 / km) +47m 5:23 / km
ahr:152 max:176

Wednesday May 9, 2018 #

running (VA Run Group) 48:11 [2] 6.23 km (7:44 / km) +100m 7:10 / km
ahr:142 max:159 rhr:59 slept:7.5 (sick) shoes: On Cloud X

Nice spin over to Sharrow Vale and then up through the Botanical Gardens, starting to get more of a regular group now and better ability (can at least run 5km) if it keeps going this way it will stay as a good recov run

4 PM

running 48:11 [3] 6.23 km (7:44 / km) +118m 7:04 / km
ahr:142 max:159

Tuesday May 8, 2018 #

8 AM

running 16:42 [3] 3.08 km (5:25 / km) +20m 5:15 / km
ahr:161 max:186

10 AM

running 16:43 [3] 3.08 km (5:26 / km) +22m 5:14 / km
shoes: Brooks Levitate

wanted to get the legs spinning yesterday but didnt have time + left bike in shop all weekend so little shakeout down to work before Burbage tonight... chest not to bad but still coughing and sniffing a bit... legs felt ok though.... guess they've pretty much had 2 weeks rest

6 PM

running 5:12 [3] 0.72 km (7:13 / km)
ahr:159 max:176

running 6:18 [3] 1.0 km (6:17 / km) +20m 5:43 / km
ahr:167 max:184

running 56:48 [3] 9.19 km (6:11 / km) +310m 5:17 / km
ahr:175 max:201

7 PM

trail run race (Burbage Skyline) 56:48 [4] 9.18 km (6:11 / km) +319m 5:16 / km
ahr:175 max:202 rhr:54 slept:7.5 (sick) shoes: Ice bug zeal

First fell race ever, cracking night out at Burbage... the weather gods really turned it on after toying with us all afternoon! Think I could probably enjoy this fell racing thing! But didn’t massively tonight... just felt like I wanted to chuck the whole way- esp up the hills... got into sort of more of a rhythm at like 6km mark? As usual my prep has been rubbish... still not completely rid of this cold, 2weeks off running, not enough sleep (which was restless with this jaw thing), long work day 7-6, plus ate the wrong things at the wrong time so there you go... deep down it was a bit of fun though!

trail run warm up/down 14:17 [3] 2.29 km (6:14 / km) +30m 5:51 / km
shoes: Ice bug zeal

Pathetic w/d so will probs feel it tomorrow

running 3:16 [3] 0.57 km (5:46 / km) +9m 5:22 / km
ahr:171 max:180

Monday May 7, 2018 #

Note
rhr:64 slept:7.5 (sick)

Almost feel rid of this cold and have a lot more energy after a fairly relaxing weekend... just a little cough and snot left and this achy jaw which seems slightly worse today... tomorrows the day to hit it again though... first ever fell race woo hoo

Sunday May 6, 2018 #

Note
rhr:61 slept:9.0 (sick)

Walking

Side note... have had a really achy pain in the top of my jaw just below my ear for a few days but it’s been a bit achyer today... little worried it might be one of those really hard to get to wisdom teeth!

Saturday May 5, 2018 #

Note
rhr:51 slept:10.0 (sick)

Walking and spa

11 AM

running 34:31 [3] 2.52 km (13:41 / km) +25m 13:02 / km
ahr:108 max:138

Friday May 4, 2018 #

S&C 20:00 [3]
rhr:54 slept:7.5 (sick) shoes: Brooks Levitate

client strength group joined in

Think this illness is on the way out now - easy weekend and hopefully she’ll be right

7 AM

running 21:01 [3]
ahr:98 max:136

Thursday May 3, 2018 #

orienteering (U&R SRG) 52:28 [3] 6.63 km (7:55 / km) +85m 7:26 / km
ahr:142 max:174 rhr:53 slept:7.75 (sick) shoes: On Cloud X

cycling (commute) 18:00 [2]

4 PM

orienteering 52:28 [3] 6.63 km (7:55 / km) +130m 7:13 / km
ahr:142 max:174

Wednesday May 2, 2018 #

running (VA run group) 53:24 [2] 7.79 km (6:51 / km) +43m 6:40 / km
ahr:165 max:194 rhr:61 slept:7.75 (sick) shoes: On Cloud X

Feeling slightly better today - still coughing and snotting

4 PM

running 53:23 [3] 7.79 km (6:51 / km) +57m 6:37 / km
ahr:165 max:193

Tuesday May 1, 2018 #

Note
rhr:56 slept:8.25 (sick)

not doing anything bar work runs (incl cycling to work) till the rest of this cold is gone - fed up with feeling shit and not likely to get time off work.

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