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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 31 days ending Jul 31, 2018:

activity # timemileskm+m
  running27 20:51:57 78.63 126.55 2440
  Forest Orienteering8 10:20:03 27.69(22:23) 44.57(13:55) 1556
  orienteering7 9:19:19 29.7(18:50) 47.79(11:42) 102144 /55c80%
  swim10 8:59:03 7.03 11.32
  hike4 4:49:35 2.45 3.94 253
  cycling9 4:25:27
  S&C3 1:34:37
  Yoga/Pilates 1 36:06
  Fell run2 35:21 2.58(13:42) 4.15(8:31) 150
  Total46 61:31:28 148.08 238.32 542044 /55c80%
  [1-5]44 53:21:28
averages - sleep:7.5 rhr:58

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Tuesday Jul 31, 2018 #

running warm up/down 37:42 [3] 3.78 km (9:58 / km) +169m 8:09 / km
shoes: Inov8 Roclite

Pretty slow coming down on ankle

orienteering 1:23:02 [3] *** 7.18 mi (11:34 / mi) +262m 10:23 / mi
ahr:140 max:181 spiked:10/12c rhr:56 slept:7.5 (injured) shoes: Inov8 Roclite

Convinced Owens to come out orienteering on the W21 course from lakes day 1 - he wasn’t haps at all!
It was just beautiful up there so I guess much nicer than the actual race haha! We were pretty slow... there were lots of bits I either could have run more or was a bit to scared on my ankle but managed to slog around the whole thing without a twist until the last control!
It was fun but too long on my ankle - were both exhausted and I’m quite achy

hike 45:00 [0] 2.0 km (22:30 / km) +200m 15:00 / km

up to small water - actually super hard because the wind was immense... got blown over at one point
11 AM

Forest Orienteering 21:52 [3] 2.0 km (10:55 / km) +244m 6:47 / km
ahr:153 max:191

Forest Orienteering 1:23:02 [3] 7.18 km (11:34 / km) +271m 9:44 / km
ahr:139 max:180

Fell run 15:49 [3] 1.78 km (8:53 / km)
ahr:136 max:152

7 PM

Forest Orienteering 38:47 [3] 1.64 km (23:42 / km) +216m 14:17 / km
ahr:134 max:155

Monday Jul 30, 2018 #

Note
rhr:55 slept:5.0 (injured) (rest day)

Travel day

Sunday Jul 29, 2018 #

10 AM

hike 2:45:00 [0]
shoes: Inov8 Roclite

Hiked Skuleskögens up to see Slåttdalsberget but the weather was pretty bad so we actually couldn’t see much but still had a great time!
3 PM

running 46:01 [3] 7.29 km (6:19 / km) +105m 5:54 / km
ahr:171 max:190

5 PM

running 46:02 [3] 7.29 km (6:19 / km) +103m 5:54 / km
ahr:171 max:190 rhr:51 slept:7.5 (injured) shoes: Inov8 Roclite

I’m feeling pretty broken... ligament, tendon, bruised coccyx and bae has left me.

Saturday Jul 28, 2018 #

Note
rhr:48 slept:5.5 (injured) (rest day)

Post Oringen stage 6 surprisingly felt ok but still just had a chill day, walk on the stage 5 map with Ais for about an hour and then chilling at the lake all afternoon.
We did however do Ludvig’s very prestigious bathroom 6 dimensional micro sprint - I actually went ok in 3:11mins and took 12th place in the overall leaderboard - very fun!

Friday Jul 27, 2018 #

running warm up/down 14:06 [3] 2.46 km (5:44 / km) +17m 5:32 / km
ahr:152 max:173 shoes: Inov8 arctictalon 275

running warm up/down 11:51 [3] 2.04 km (5:49 / km) +13m 5:38 / km
ahr:172 max:189 shoes: Brooks Levitate

orienteering race 52:37 [3] **** 5.68 km (9:16 / km) +61m 8:47 / km
ahr:172 max:197 spiked:6/9c rhr:43 slept:9.5 (injured) shoes: Inov8 arctictalon 275

I really enjoyed today, I felt able to run about 80% of the course so I did and it almost felt like I was doing a race!! Ankle was pretty sore at the end but no more swollen then beginning.
I was just scrappy on the the 3 I didn’t spike so nav was pretty good! Time was less shameful today too! I think if able to run the whole thing I could knock off another 10mins at least which would put me top 25 on my course, so it’s nice to be able to have a race where I can judge my ability a little more!
It’s been amazing terrain and I feel really lucky to have some friends here, I will definitely come back to train when I can! Football... ah well let’s not talk about it! Now for stage six woop woop
8 AM

running 14:06 [3] 2.46 km (5:44 / km) +14m 5:34 / km
ahr:152 max:173

Forest Orienteering 52:39 [3] 5.68 km (9:16 / km) +65m 8:46 / km
ahr:172 max:197

running 11:51 [3] 2.04 km (5:49 / km) +14m 5:37 / km
ahr:172 max:189

Thursday Jul 26, 2018 #

running warm up/down 12:46 [3] 1.61 km (7:56 / km) +16m 7:33 / km
ahr:154 max:182 shoes: Inov8 arctictalon 275

orienteering race (Oringen etapp 4) 1:23:10 [3] ***** 5.75 km (14:28 / km) +181m 12:30 / km
ahr:157 max:186 spiked:5/8c rhr:58 slept:7.3 (injured) shoes: Inov8 arctictalon 275

Amazing but tough terrain today - physically and technically. Was able to jog quite a bit more today - don’t know if the ankle is improving or I should just pay better attention to Aislinn’s leukotape rants because it is so much better then Climbing tape! Probably a bit of both.
Really scrappy and disappointed in my nav when entering the circle on one and two, spiked three by accident and was almost entirely clean for the rest!
Ankle was pretty sore by then end, think about 45mins atm is the limit - esp in terrain!
6 AM

running 12:46 [3] 1.61 km (7:55 / km) +49m 6:53 / km
ahr:154 max:182

Forest Orienteering 1:23:10 [3] 5.75 km (14:28 / km) +182m 12:29 / km
ahr:157 max:186

Wednesday Jul 25, 2018 #

running warm up/down 19:32 [3] 2.38 km (8:12 / km) +91m 6:53 / km
ahr:166 max:191 (injured) shoes: Inov8 arctictalon 275

orienteering race (Oringen etapp 3 middle) 52:44 [2] **** 4.08 mi (12:56 / mi) +59m 12:22 / mi
ahr:149 max:186 spiked:10/9c rhr:55 slept:7.85 (injured) shoes: Inov8 arctictalon 275

Amazing forest today - a lot of people saying they were struggling technically but I found it a bit easier today (maybe first day with 1:10000). I got a bit over confident today and tried to run a lot more esp on the bare rock and ended up just aching a lot in the swollen wasp bite, and twisting the other a bit to much, so will try to stay sensible tomorrow!
Side note: nothing makes me more angry then Swedes asking where they are - it is not acceptable to interrupt anyone else’s race unless you are dying or you are a small hysterical crying child... lazy af

cycling 40:00 [0]

8 AM

Fell run 19:32 [3] 2.38 km (8:13 / km) +150m 6:15 / km
ahr:166 max:191

Forest Orienteering 52:49 [3] 4.08 km (12:57 / km) +57m 12:06 / km
ahr:149 max:185

Tuesday Jul 24, 2018 #

running 20:21 [3] 2.97 km (6:51 / km) +21m 6:37 / km
ahr:147 max:168 rhr:58 slept:8.25 (injured) shoes: On Cloud X

Busy afternoon working at the Elite sprint tent.... I’m basically famous now myself after fetching the gps’ out from down every famous persons sweaty back ewwwwwwww
Wanted to test the ankle so went for a jog around the city part of the H20E courses! Ludvig did an amazing job of course setting in my opinion - tricky stuff for the runner and tops for spectators! It took a lot to warm up and start to run evenly across both legs but it was ok once it did. Got stung by a wasp on my good ankle so now I am basically the elephant woman.... what a joke

cycling (Commute) 25:00 [0]

5 PM

running 20:21 [3] 2.97 km (6:51 / km) +32m 6:30 / km
ahr:147 max:168

Monday Jul 23, 2018 #

orienteering race (Oringen etapp 2) 1:14:38 [2] **** 6.14 km (12:09 / km) +134m 10:58 / km
ahr:125 max:165 spiked:6/8c rhr:57 slept:8.5 (injured) shoes: Inov8 arctictalon 275

Slightly less interesting area for me today, and managed at a stretch to find some semi viable (definitely viable for a crip) track route choices and jog a bit - probably about 20mins all up. It was pretty painful and stiff but it means hopefully I can start building some running in now slowly!
Bit scrappy on the first two which were the two easiest controls but the rest was clean.

running 6:42 [2] 1.04 km (6:27 / km) +9m 6:11 / km
shoes: Inov8 arctictalon 275

Jog to the start with David Quayle... glad I bumped into him and had someone to chat to otherwise I would have just been stressing about my ankle!

cycling (commute) 25:00 [0]

to and from Oringen Torget

S&C 40:04 [1]
ahr:109 max:143 shoes: On Cloud X

Gave Marcus and Henrick a little training session in the park and decided to join in with the strength stuff and then just do some ankle work while they were doing their cardio interval
followed by a nice swim in the Marina and a rush trip to system bolaget before it shut at 7... gooooooo
7 AM

running 6:41 [3] 1.04 km (6:25 / km) +6m 6:13 / km
ahr:148 max:167

Forest Orienteering 1:14:37 [3] 6.14 km (12:09 / km) +149m 10:51 / km
ahr:125 max:164

3 PM

running 40:04 [3]
ahr:109 max:143

Sunday Jul 22, 2018 #

orienteering race (Oringen etapp 1) 1:25:42 [2] **** 5.48 km (15:38 / km) +169m 13:33 / km
ahr:138 max:163 spiked:7/9c rhr:58 slept:7.7 (injured) shoes: Inov8 arctictalon 275

I cant say how frustrating it is to be at Oringen and not be able to run. This event was sort of my focus for this year as I thought it would a good test of my physical and technical ability after almost a year back of training from scratch. I have seen a big improvement from my training especially in the last couple of months but it has been slower then I would like around work so after a discussion with Tom at Tio and deciding to take a job at Oringen I decided not to try entering Elites and instead to give a good crack in 21 short and really try to enjoy it physically. Its lucky that I did and I guess after 8 days on crutches and still having a swollen ankle 2.5 weeks on Im just pretty happy I can be in the forest at all.... but man I want to run!

I figured I can probably not come last as long as I have a clean race so that was my aim, and I only stuffed up one control (no2) by overshooting after losing contact with the map coming into the control. And a small blip on 8. I also managed to jog down one flat track and up the finish shoot - but this was pretty painful, foot was stiff and plantar was aching.

Plan is to finish the week, and to be as clean as possible... which is harder then I thought because Im not looking up but just down at when I'm stepping.

hike warm up/down 24:35 [2] 1.94 km (12:40 / km) +53m 11:09 / km
shoes: Inov8 arctictalon 275

to start - tried a run.... 3 steps - too painful, quickly remembered Im not getting a controlled run on the Oringen start anyway.

cycling 15:00 [0]

to oringen square with Ais
8 AM

running 24:35 [3] 1.94 km (12:40 / km) +57m 11:03 / km
ahr:113 max:139

Forest Orienteering 1:25:42 [3] 5.48 km (15:39 / km) +178m 13:27 / km
ahr:138 max:162

Saturday Jul 21, 2018 #

S&C (Core) 20:00 [1]

With Ais on the beach

orienteering (Gullvik training map) 2:07:26 [1] 6.62 km (19:15 / km) +155m 17:14 / km
ahr:120 max:163 rhr:68 slept:8.0 (injured) shoes: Inov8 Roclite

Managed to walk a lot of this training map today which was great! Found it very hard to settle into the mapping with most of the bare rock unmapped and also found that I was concentrating so hard on my walking that I kept losing contact with the map all the time! A few controls that I just didn’t find because it wasn’t worth the walk to relocate back when I could see the feature they were on! Ankle was very achy by then end but it has given me the confidence to at least go out and try walking my oringen course tomorrow (sort of)
11 AM

Forest Orienteering 2:07:25 [3] 6.62 km (19:14 / km) +193m 16:47 / km
ahr:120 max:161

3 PM

running 21:01 [3]
ahr:96 max:132

Friday Jul 20, 2018 #

swim (Aqua jog) 55:00 [3] 1.0 km (55:00 / km)
slept:6.0 (injured)

Chilled sesh... pretty tired, had a small sleep last night as I had to be up early for the test run of my Oringen job kvari skögen... all test runs failed... oops but they assured us real oringen will work haha!
Pretty hard to get your aqua jog mojo on when you’ve just riden out to a cool mountain with a lake on top and left Ais there orienteering to come back into town to the pool! But foot was really swollen after an ankle crack getting my shoe on this morning so this was the option !

swim 25:00 [2]

cycling (Commute/explore) 35:00 [0]

Out to one training map with Ais with an intention to swim in the lake at the bottom but it was a bit smelly so back into town to the pool

Thursday Jul 19, 2018 #

swim 22:15 [1]
rhr:62 slept:7.25 (injured) (rest day)

Morning in bed watching wuoc then a little swim with Ais on a Brëdag beach, which was surprisingly harder to stay afloat than expected! Had quite a long travel afternoon yesterday and today so feeling pretty tired and have had a headache all day so just taking it easy!
Managed to walk some trails and a lot with two backpacks so feeling a bit more confident to try a small run in the next couple of days! On a side note my watch logged our walk to the beach as a move IQ elliptical so we’ve decided I’m clearly still walking like a spaz... speaking of spaz... Ais was quite entertaining today on the park gym
12 PM

running 22:15 [3] 0.38 km (59:20 / km)

Wednesday Jul 18, 2018 #

cycling tempo 40:27 [4]
ahr:133 max:188 rhr:60 slept:7.5 (injured)

On the watt bike - yahooo!! Chucked on wuoc stream and some dirty euro house spin playlist and it pretty much felt like I was in Finland!

5mins wu, 5 x upward progression (80-100rpm) - 5/2mins
Magnet 2, resistance 7 for first 3 sets then 8 for last two
No pain till last two sets but literally no control of ankle/foot and therefore very little work going through rhs hamstring but tried to keep workload as equal as possible across both legs! Just happy to get HR going a bit... very wobbly getting off... what is this work thing the legs do say

swim (Aqua jog) 23:09 [3] 0.52 km (44:06 / km)
(injured)

Massive foot cramp in first set - perineal pretty tired after spinning

swim warm up/down 11:57 [1] 0.28 km (43:27 / km)

9 AM

running 40:27 [3]
ahr:133 max:188

running 35:02 [3] 0.8 km (43:47 / km)

Tuesday Jul 17, 2018 #

cycling (commute) 20:00 [0]

hike 55:00 [0]
rhr:59 slept:7.85 (injured) (rest day)

Had a busy day with work so havnt had time to exercise so decided to go for a walk to run some errands... I was fine walking but now ankle has blown up like a big old balloon... this is just getting ridic.... 2 weeks on and I still cant walk 3km and am having to ice it all bloody day long

Monday Jul 16, 2018 #

swim (Aqua jog) 31:42 [4] 0.65 km (48:46 / km)
rhr:56 slept:9.0 (injured)

swim 26:27 [2] 0.7 km (37:47 / km)
(injured)

Warm up walking, a few laps between sets and cool down walking and bounds
1 PM

running 58:09 [3] 1.52 km (38:08 / km)

Sunday Jul 15, 2018 #

swim 36:50 [1] 0.9 km (40:56 / km)
(injured)

20 laps walking/bounds
10 laps freestyle/breast stroke (can kick)

swim (aqua jog) 27:16 [4] 0.6 km (45:27 / km)
rhr:60 slept:8.0 (injured)

20 laps.... ankle ok but is aching now after
aqua jogging is hard when you've not been doing it.... mentally and physically
10 AM

running 1:04:06 [3] 1.77 km (36:07 / km)

Saturday Jul 14, 2018 #

Note
rhr:58 slept:9.25 (injured)

Felt really shit today, had a splitting headache all day and loads of odd jobs to do so just didn’t have time to get to the pool... had to walk around Meadowhell to take my iPad in and now have cankle again

Friday Jul 13, 2018 #

S&C 34:33 [3]
ahr:114 max:153 rhr:59 slept:6.3 (injured)

Tried to climb... that was an epic fail, so just did some ankle mobility, core and strength work instead

swim 40:52 [1] 1.15 km (35:32 / km)
(injured)

10mins walking
20swim
10walk/bounds
With a few ankle stretches at the end
Tried to aqua jog... also a slight fail... hurt to much after one length
10 AM

running 34:32 [3]
ahr:114 max:153

1 PM

running 40:52 [3] 1.27 km (32:03 / km)

Thursday Jul 12, 2018 #

Note
slept:7.3 (injured)

Decided today I'm off the crutch, but ankle really sore this morning, had to go to further away bus stop and that really set the swelling off again

swim intervals 1:32:37 [2] 2.52 km (36:45 / km)
rhr:72 (injured)

10mins walking
6 lengths breast stroke
10mins freestyle arms/2mins easy
4 x 120m free arms/60m easy
Mobility set
5 x 60m free arms/30m easy
Mobility and balance set
6 lengths breast stroke
8mins walking with bounds for last few mins
Mobility and balance set

Been real tired and achy all day but felt great after swim - walked home as normal. Was even tempted to get aqua jogging today but the pool didn’t have a floatie and I was a bit scared of hitting the bottom
5 PM

running 1:32:37 [3] 2.53 km (36:41 / km)

Wednesday Jul 11, 2018 #

swim 1:06:30 [2] 1.8 km (36:57 / km)
ahr:110 max:141 slept:7.8 (injured)

Managed to get into HR zone 2... exciting stuff...
10mins walking
10 laps breast stroke
7 x 100 freestyle arms/50 breast stroke
10mins walking
ankle mobility

ANkle felt really good after, alot of swelling gone down and was able to walk home

Tuesday Jul 10, 2018 #

swim 59:28 [1] 1.2 km (49:33 / km)
ahr:99 max:126 slept:8.0 (injured)

Mangaged a swim today with 4 sets of super slow breast stroke with a min of SL balance in the water in between. It was hard to not push the foot in a bad direction and I was tired but it defo feels better for it now! Although it’s aching all up the perineal now, I have regained movement in my toes and swelling is down a bit more!
Managed to put more weight on today, and got up and down the stairs twice crutch free!
Would be nice to be able to do something to elevate HR but will try get as much swimming (hopefully soon aqua jogging) in as poss this week!

Monday Jul 9, 2018 #

Note
slept:9.0 (injured)

Not feeling particularly good about this ankle. Ive done my best to completely keep my weight off.... but the nature of my work/myself has not really helped that cause and I've still been walking between 10-17000 steps most days - not ideal.
Swelling a bruising is going down, but I'm still not weight bearing or driving. Chucked a little wobbly this morning and have not gone into work so I'm just stressing about that too! All round not a fun time.

Saturday Jul 7, 2018 #

swim 20:00 [2]
(injured)

Little swim in Hathersage pool, didn’t super enjoy as there were a shit tonne of people and it was actually quite difficult as there is still not much movement in my foot! But it’s definitely done some good - swellings down a little and I’ve got a little more flex!

Thursday Jul 5, 2018 #

Yoga/Pilates 36:06 [3]
ahr:95 max:125 slept:5.75 (injured)

A little rooftop yoga to end saucony city day with a view in Buckingham palace gardens!
Could do most of it on one leg.
Today has been a bit too much, even though saucony made an absolute top notch effort to keep me off my feet, I’ve still done more walking than I should, getting around the tube was real hard, some people sucked, and I’m now feeling tired, sore and grumpy

Wednesday Jul 4, 2018 #

Note
slept:6.0 (injured)

Ankle felt worse today and starting to bruise now

Tuesday Jul 3, 2018 #

running 7:12 [3] 1.27 km (5:40 / km)
rhr:61 slept:8.0 shoes: Inov8 arctictalon 275

This was as far as I got before I sprained my ankle pretty bad... I thought I’d broken it tbh then soon realised that was a bit of an over reaction...
Hobbled back up to the map and sat on a hill watching Ais and Ruut orienteer in the evening peaks sun... contemplating life and how a day that started so well just got progressively worse.
In a bit of a grump now seeing as I still have 3 work runs to go this week I will be out of work and thats a right pain!

cycling 40:00 [0]

Monday Jul 2, 2018 #

running 25:59 [3] 4.03 km (6:27 / km) +34m 6:11 / km
ahr:151 max:170 slept:8.25 shoes: On Cloud X

Sore feet and lungs... this was such a waste of time, felt terrible and had to stop 3 times for a really bad stitch! Not gonna get any time later today though and wanted to give the legs a little shake!

cycling (commute) 25:00 [0]

6 AM

running 25:59 [3] 4.03 km (6:27 / km) +68m 5:57 / km
ahr:151 max:169

Sunday Jul 1, 2018 #

running long (9 edges) 3:39:10 [3] 33.0 km (6:38 / km) +875m 5:52 / km
ahr:162 max:194 rhr:73 slept:7.0 shoes: Inov8 Roclite

Amazing 9 edges run.. loved every second (even though I ran out of steam and did find the last 7 tough).
Gorgeous day for it - paying for that with some bad burns now!
Bit dubious about all these edges... I feel there were 6

Started at fairholms and headed up onto Derwent - I took it real slow (even for me) knowing what was ahead and Glen was struggling a bit up there anyway so hung back with him! From there onto Howden where we picked up none other then Tommy H, over to stannage, burbage, rest stop (PB&J sandwich time) at the fox house where we then left Glen and Tommy, through longshaw (past the Everest challenge cyclist - who goes ‘oh hello you’re from the gym right’) onto froggatt, Curbar, Baslow, one starting with G? And bottom edge of Birchens down to Robin Hood!
So glad Ais and I did get to tick this one off before she left and had some great company all the way round with Dan and Mellor!!
9 AM

running 3:39:09 [3] 33.02 km (6:38 / km) +749m 5:58 / km
ahr:165 max:193

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