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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 31 days ending Aug 31, 2018:

activity # timemileskm+m
  running38 25:26:57 149.91(10:11) 241.25(6:20) 3954
  Forest Orienteering19 17:47:32 62.88(16:59) 101.19(10:33) 2563
  orienteering14 17:12:00 65.05(15:52) 104.68(9:52) 165174 /94c78%
  Fell run1 1:47:40 9.56(11:16) 15.38(7:00) 500
  swim2 1:35:10 0.68 1.1
  Yoga/Pilates 2 45:00
  hike1 42:26 1.3(32:31) 2.1(20:12) 19
  S&C1 12:00
  Total63 65:28:45 289.37 465.7 868774 /94c78%
  [1-5]62 64:31:19
averages - sleep:7.7 rhr:60

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Friday Aug 31, 2018 #

running intervals 52:45 [4] 11.01 km (4:47 / km) +22m 4:45 / km
ahr:175 max:195 rhr:63 slept:7.0 (injured) shoes: saucony ride iso

10mins w/u, pyramids, 2mins, tabata, 10ish mins c/d along the canal at Nans
Wanted to do some sprintervals today but felt absolutely wiped out when I woke up and also didn’t really have the time so just left a session till I got down to nans and did some speed work along the flat canal.
Pretty happy with this pace all things considering atm and also the fact that it was a tired day and I’ve have funny stomach today
4 PM

running 52:44 [3] 11.01 km (4:48 / km) +56m 4:40 / km
ahr:175 max:194

Thursday Aug 30, 2018 #

running 59:18 [3] 10.02 km (5:55 / km) +123m 5:35 / km
ahr:167 max:192 rhr:62 slept:8.0 (injured) shoes: Inov8 Roclite

Got a little carried away loving life on a gorgeous evening out along Derwent... sorry to max that my ‘easy half hour’ turned into a lovely edge/terrain/tech descent muck about
5 PM

running 59:18 [3] 10.02 km (5:55 / km) +198m 5:23 / km
ahr:167 max:192

Wednesday Aug 29, 2018 #

Fell run 1:47:40 [3] 15.38 km (7:00 / km) +500m 6:01 / km
ahr:179 max:198 rhr:65 slept:8.0 (injured) shoes: Inov8 Roclite

Awesome run around Kinder with Wooders, Ellen and Aussie Max! Max and I were so wrecked so was a bit of a struggle to keep up but loved it! Up from Edale then around to the downfall... Joe found us some delicious marsh to bash through then decided to be a reht princess about getting his shoes wet... comical
12 PM

running 1:47:39 [3] 15.39 km (7:00 / km) +440m 6:07 / km
ahr:179 max:198

Tuesday Aug 28, 2018 #

running 1:11:24 [3] 13.12 km (5:27 / km) +186m 5:05 / km
ahr:168 max:194 rhr:63 slept:8.0 (injured) shoes: ON cloudflow

Porter summit to ringinglow, then back down commons lane to porter with Maxy! Left it a little late (only 8pm) and ended up doing the first headtorch of the season! Chucked in some 1min/30s off efforts on the way up and down to try get the legs ticking over a bit... felt good, and comfortable up Porter.... weird not sure where that came from but had a bit of all sorts of energy that needed burning off...
6 PM

running 1:11:23 [3] 13.11 km (5:27 / km) +226m 5:01 / km
ahr:168 max:194

Monday Aug 27, 2018 #

running 39:49 [3] 7.26 km (5:29 / km) +54m 5:17 / km
ahr:161 max:188 rhr:58 slept:6.75 (injured) shoes: ON cloudflow

Easy forge dam with Nathan... really nice couple of days and to get one last Sheff yog in before he’s off to the motherland.
6 PM

running 39:49 [3] 7.26 km (5:29 / km) +124m 5:03 / km
ahr:161 max:188

Sunday Aug 26, 2018 #

Note
rhr:59 slept:5.0 (injured) (rest day)

Travel day

Saturday Aug 25, 2018 #

Note
slept:7.0

I am so tired... 6hrs of Gröna Lund last night has shattered me... and am so sleep deprived

orienteering race (Stockholm DM) 59:32 [3] **** 6.19 km (9:37 / km) +150m 8:35 / km
ahr:166 max:186 rhr:60 slept:7.0 (injured) shoes: Inov8 arctictalon 275

Took it easy round D21 short... bit slower but nice and clean run... so much shit on the ground so it was nice as it was scandi but also not... because the worst kind of running!
On a side note we didn’t realise Nick had entered me in short so I missed my start by about an hour which meant I was gonna have a super shit time so that really took all pressure off... would have come 3rd if not for that.
The tour has been awesome fun! A great bunch of kids and loads of tiring but great training! Have really enjoyed it and will definitely want to come back next year!

running warm up/down 17:34 [3] 3.0 km (5:51 / km) +9m 5:46 / km
shoes: Inov8 arctictalon 275

8 AM

running 9:46 [3] 1.78 km (5:29 / km)
ahr:142 max:161

Forest Orienteering 59:31 [3] 6.19 km (9:37 / km) +178m 8:25 / km
ahr:166 max:185

running 7:47 [3] 1.24 km (6:15 / km) +9m 6:02 / km
ahr:169 max:195

Friday Aug 24, 2018 #

running 11:35 [3] 2.19 km (5:17 / km) +16m 5:06 / km
shoes: On Cloud X

Warm up to the station to top up my SL card and bumped into Fel there!!! So random!

orienteering 15:27 [4] *** 2.77 km (5:35 / km) +25m 5:20 / km
ahr:172 max:196 spiked:12/13c rhr:58 slept:7.75 (injured) shoes: On Cloud X

Tried to take the sprint training a little more seriously today seeing as I’m quite out of practise and have a lot coming up!
First course went really well.. I was planning ahead and legs were flowing and although I’m not that fast atm I felt physically ok to push the whole way. Second course I was tired, stopped concentrating and took a long time to make decisions and took two bad route choices (one just to check out an area of the map). Kinda wish I’d done the second map first when I was fresher as there were some more hard decision legs on that one.

Things to work on this month;
Quick decisions on complex legs
Pacing
Good recov plan - this week has proved how big a difference being tired makes to my nav... also need a good plan to keep the ankle moving forward as it took a long time for the right calf to release in the warm down after half hour racing on tarmac. Couple calf raises...

orienteering 15:27 [3] *** 2.44 km (6:20 / km) +25m 6:01 / km
ahr:175 max:201 spiked:7/9c rhr:58 slept:7.75 (injured) shoes: On Cloud X

orienteering warm up/down 20:03 [3] 3.26 km (6:09 / km) +38m 5:49 / km
shoes: On Cloud X

Collecting and warm down
7 AM

running 11:35 [3] 2.19 km (5:17 / km) +36m 4:53 / km
ahr:158 max:171

running 15:26 [3] 2.77 km (5:35 / km) +39m 5:13 / km
ahr:173 max:196

running 15:27 [3] 2.44 km (6:20 / km) +23m 6:03 / km
ahr:175 max:200

running 20:02 [3] 3.26 km (6:09 / km) +39m 5:48 / km
ahr:160 max:185

Thursday Aug 23, 2018 #

orienteering 1:06:12 [2] 4.93 km (13:26 / km) +96m 12:14 / km
ahr:142 max:179 slept:7.0 (injured) shoes: Inov8 arctictalon 275

Control hanging for the junior middle quali and final simulation... v slow because I could just not find one damn feature in some green... knew I was I the right area but just there for bloody ages checking everything until I finally found it!
This was fine though because ankle was pretty achy all last night so I wanted to just take it a bit easier today

orienteering 32:12 [3] *** 2.96 mi (10:53 / mi) +42m 10:25 / mi
ahr:161 max:188 spiked:7/9c rhr:58 (injured) shoes: Inov8 arctictalon 275

Jog round the boys middle final to collect with Phil and Jon. Felt exhausted by this point and almost a bit shakey. Stating to feel a bit more comfortable/flowing in the terrain though! Interesting that we all ran together but still took slightly diff routes! Still missed the line on my bitch control from hanging haha

Yoga/Pilates 15:00 [0]

Put on a circuits session and stretch for the juniors
8 AM

Forest Orienteering 1:06:11 [3] 4.93 km (13:25 / km) +115m 12:01 / km
ahr:142 max:179

11 AM

Forest Orienteering 32:11 [3] 2.96 km (10:53 / km) +29m 10:22 / km
ahr:161 max:188

3 PM

running 5:10 [3] 0.57 km (9:05 / km) +2m 8:56 / km
ahr:137 max:148

Wednesday Aug 22, 2018 #

orienteering 1:04:33 [2] 4.56 km (14:09 / km) +51m 13:24 / km
ahr:124 max:162 slept:7.5 (injured) shoes: Inov8 arctictalon 275

Nice chilled one for me shadowing Mairi around Luffarligen. Tried to give all the girls a little more technical goals/techniques to work on today, and it was interesting to see how Mairi was approaching the terrain and how the juniors deal with adaptation. Think it’s also been a helping hand for me to sharpen my concentration focussing on the map, picking up cues before the girls, thinking ahead and how I want them to respond to what they’re seeing!

orienteering 31:19 [3] 3.36 km (9:19 / km) +51m 8:40 / km
ahr:151 max:183 rhr:55 (injured) shoes: Inov8 arctictalon 275

Really fun little mind state training that Jon and I decided to do to get the juniors thinking about distractions, controlling concentration, routine and how they can get in the zone. After a little analysis and discussion of their distractions from yesterday and how to control them in a positive and negative manner, we took them out with some hypey trance warm up and then did a forest loop, followed by a real chilled out warm up with a focus on breathing and a forest loop... dno what the kids learnt but apparently I orienteer far better after listening to shite music and yelling at a bunch of 16yos :|

orienteering 35:05 [3] 3.22 km (10:54 / km) +51m 10:06 / km
ahr:151 max:173 (injured) shoes: Inov8 arctictalon 275

Fun little night O around Nacka... needed mood booster after an infuriating watermelon saga
8 AM

Forest Orienteering 1:04:32 [3] 4.56 km (14:09 / km) +85m 12:57 / km
ahr:124 max:160

3 PM

Forest Orienteering 36:24 [3] 3.36 km (10:50 / km) +64m 9:53 / km
ahr:151 max:182

7 PM

Forest Orienteering 35:04 [3] 3.22 km (10:53 / km) +45m 10:10 / km
ahr:151 max:172

Tuesday Aug 21, 2018 #

orienteering 40:44 [2] 2.87 km (14:12 / km) +77m 12:31 / km
ahr:132 max:158 slept:7.75 (injured) shoes: Inov8 arctictalon 275

Control hanging on Ågesta for the juniors... feeling loads better today (could do with more sleep though) and just took it very easy and checked a lot to make sure I didn’t cock it up for them but it was fine.
Both ankles quite tired today.

orienteering 40:56 [3] 4.0 km (10:14 / km) +59m 9:32 / km
ahr:147 max:186 (injured) shoes: Inov8 arctictalon 275

Collecting in some controls on the really nice part of the map! Orienteering a lot better today, although going a lot slower and just taking it easy! Spent a while wondering why my compass was doing 360s only to get back and have Rhys muppet me for holding the flags in the same hand

orienteering 1:04:25 [3] 6.11 km (10:33 / km) +100m 9:45 / km
ahr:147 max:188 rhr:66 (injured) shoes: Inov8 arctictalon 275

Ravinen training - long legs on 1:10000 with a control pick around each long control on 1:4000 - pretty fun - just shadowed the jros girls!
I am foooooooooked
8 AM

Forest Orienteering 40:43 [3] 2.87 km (14:10 / km) +112m 11:51 / km
ahr:131 max:158

Forest Orienteering 40:55 [3] 4.0 km (10:13 / km) +62m 9:29 / km
ahr:147 max:185

3 PM

Forest Orienteering 1:04:24 [3] 6.11 km (10:32 / km) +115m 9:38 / km
ahr:144 max:187

Monday Aug 20, 2018 #

running warm up/down 20:14 [3] 3.53 km (5:44 / km) +54m 5:19 / km
(injured) shoes: On Cloud X

orienteering race (Jarfalla club champs) 47:32 [3] **** 5.31 km (8:57 / km) +61m 8:28 / km
ahr:165 max:190 spiked:8/13c rhr:58 slept:7.0 (injured) shoes: Inov8 arctictalon 275

Really really tired today, took a break from the kids training in the morning to try and recouperate a bit! Planned to slow down and work on planning into today’s which mostly went well, but did have a few sloppy ones and one baaaaad control! Feel like I’m 14 again... keep making 5+ min mistakes this week which I havnt done in years... it’s not fun
2 PM

running 9:55 [3] 1.73 km (5:43 / km) +42m 5:06 / km
ahr:141 max:156

Forest Orienteering 47:32 [3] 5.31 km (8:57 / km) +83m 8:18 / km
ahr:165 max:190

running 10:17 [3] 1.8 km (5:42 / km) +23m 5:21 / km
ahr:169 max:185

Sunday Aug 19, 2018 #

orienteering warm up/down 21:16 [3] 3.45 km (6:10 / km) +49m 5:45 / km
shoes: Inov8 arctictalon 275

To start + model map with Phil - felt good and was ready for a good race... but alas

orienteering race (Svartviksmedeln) 55:37 [3] *** 5.1 km (10:54 / km) +38m 10:31 / km
ahr:169 max:195 spiked:18/21c rhr:59 slept:7.0 (injured) shoes: Inov8 arctictalon 275

Ahh funny one today... but safe to say that I am exhausted and feel like I want a day off from terrain to reset and stop doing shit nav! And some sleep... havnt had 8hrs any one night in over a week now!
It was either spike them like a star at a good pace... or majorly cock up today! Didn’t slow down enough to nav and also didn’t settle at all! Livelox should be funny
Map was sweeeeeet though

running 11:20 [3] 1.98 km (5:43 / km) +14m 5:32 / km
shoes: Inov8 arctictalon 275

Cool down, felt so hungry then got a stitch
7 AM

running 21:16 [3] 3.45 km (6:10 / km) +81m 5:31 / km
ahr:157 max:185

Forest Orienteering 53:57 [3] 5.1 km (10:34 / km) +25m 10:19 / km
ahr:168 max:195

running 11:19 [3] 1.99 km (5:42 / km) +6m 5:37 / km
ahr:162 max:172

Saturday Aug 18, 2018 #

running 6:40 [3] 1.06 km (6:17 / km) +45m 5:11 / km
shoes: Inov8 arctictalon 275

Warm up

orienteering race (Tullinge club champs) 1:14:53 [3] *** 8.06 km (9:17 / km) +102m 8:44 / km
ahr:163 max:187 spiked:7/11c rhr:54 slept:7.0 (injured) shoes: Inov8 arctictalon 275

Tullinge club champs classic race - not a race that really mattered for anything but really was a dismal race! I was tired, legs were sore, ankle felt very tetchy and I think the last week is just catching up a little. I should have been well under an hour but faffed about making two big mistakes, strava says at least 10mins non moving! Still really enjoyed it, scandi skog so lush! But probably need to take an easier day in the next couple days

Yoga/Pilates 30:00 [1]

Teaching the JROS kids some yoga
8 AM

running 6:40 [3] 1.06 km (6:18 / km) +39m 5:19 / km
ahr:159 max:172

Forest Orienteering 1:14:53 [3] 8.06 km (9:17 / km) +128m 8:37 / km
ahr:162 max:187

Friday Aug 17, 2018 #

orienteering 51:19 [3] 3.71 km (13:50 / km) +98m 12:13 / km
ahr:147 max:178 rhr:56 slept:8.0 (injured) shoes: Inov8 arctictalon 275

Control hanging and shadowing for JROS Stockholm tour. Totally minced it and sent all the kids to the wrong area for the start in a panicked rush! Was fine once screwing my head back on though! Bit of a sloggy forest for Stockholm but still scandi so beaut!

orienteering 35:50 [3] 3.38 km (10:36 / km) +74m 9:33 / km
ahr:155 max:183 (injured) shoes: Inov8 arctictalon 275

Control hanging with Phil followed by a nice lake swim after

orienteering 12:12 [3] 1.75 km (6:58 / km) +25m 6:30 / km
ahr:172 max:189 shoes: On Cloud X

Hellasgärden micro sprint quali and final... tired and atrocious orienteering but a bit of fun for the kids
8 AM

Forest Orienteering 51:18 [3] 3.71 km (13:49 / km) +139m 11:38 / km
ahr:147 max:177

Forest Orienteering 35:50 [3] 3.38 km (10:35 / km) +81m 9:28 / km
ahr:155 max:183

2 PM

running 6:17 [3] 0.84 km (7:31 / km) +6m 7:16 / km
ahr:167 max:184

running 5:54 [3] 0.91 km (6:28 / km) +6m 6:15 / km
ahr:177 max:191

Thursday Aug 16, 2018 #

Note
rhr:63 slept:4.0 (injured) (rest day)

Travel day... shit day

Wednesday Aug 15, 2018 #

orienteering 1:10:02 [3] 6.45 km (10:51 / km) +44m 10:30 / km
rhr:68 (injured) shoes: Inov8 arctictalon 275

Inshriac O training... actually got on the checkerboard this year... so weird! Bit slow... not a great forest for ankles but good fun and West side of the map was pretty fun

orienteering 5:37 [3] 0.8 km (7:01 / km) +20m 6:14 / km
shoes: Inov8 arctictalon 275

Sardines
1 PM

Forest Orienteering 1:10:01 [3] 6.45 km (10:51 / km) +95m 10:06 / km
ahr:164 max:189

Forest Orienteering 5:37 [3] 0.78 km (7:14 / km) +20m 6:25 / km
ahr:166 max:184

Tuesday Aug 14, 2018 #

running long 48:21 [3] 5.4 km (8:57 / km) +283m 7:06 / km
rhr:66 (injured) shoes: Inov8 Roclite

First part of Cairngorms run with Grace featuring a shithouse start with a big map faff

running 1:22:07 [3] 9.8 km (8:23 / km) +465m 6:46 / km
(injured) shoes: Inov8 Roclite

Part 2 w Grace featuring brilliant times, lush views... a little rain and wind and some ace gal bants... loved it!
1 PM

Forest Orienteering 48:21 [3] 5.41 km (8:57 / km) +507m 6:05 / km
ahr:175 max:191

Monday Aug 13, 2018 #

orienteering 12:04 [3] 0.94 km (12:50 / km) +20m 11:36 / km
shoes: Inov8 arctictalon 275

Control setting alc-o

orienteering (Aviemore alc-o) 27:45 [3] 3.3 km (8:25 / km) +27m 8:05 / km
rhr:66 (injured) shoes: Inov8 arctictalon 275

So much fun felt terrible all the way round though esp after the shit mix! Took a tumble and now have a black knee! Lost on the terrible mapping on first loop, solo second then a nice old mary joe tent train on last... followed by a spot of leg wrestling

orienteering 3:33 [3] 0.2 km (17:45 / km) +6m 15:26 / km
shoes: Inov8 arctictalon 275

Finding joes pants

running 48:57 [3] 8.33 km (5:53 / km) +61m 5:40 / km
ahr:173 max:192 rhr:66 slept:4.85 (injured) shoes: Inov8 arctictalon 275

Run back to aviemore.... mad we didn’t swim! Nice beer at the end <3
1 PM

Forest Orienteering 12:03 [3] 0.94 km (12:48 / km) +35m 10:48 / km
ahr:152 max:177

Forest Orienteering 27:45 [3] 3.32 km (8:22 / km) +49m 7:48 / km
ahr:178 max:201

orienteering 3:32 [3] 0.17 km (21:02 / km) +6m 17:48 / km
ahr:139 max:166

running 48:56 [3] 8.34 km (5:52 / km) +60m 5:40 / km
ahr:173 max:192

Sunday Aug 12, 2018 #

orienteering 43:45 [3] 4.94 km (8:51 / km) +64m 8:19 / km
ahr:179 max:196 rhr:72 slept:7.0 (injured) shoes: Inov8 arctictalon 275

Long legs training at Aviemore training week, felt good running and wasn’t struggling too bad with the feet in this first training! Can wear shoes again Yay!
Some faffing but nav mostly good and a lovelyyyyy forest

orienteering 27:16 [3] 3.9 km (6:59 / km) +62m 6:29 / km
ahr:178 max:217 (injured) shoes: Inov8 arctictalon 275

Star relay with Will in my team (I was impressed by him always holding place seeing as he doesn’t orienteer!) really good fun! Went out onto the last leg in 2nd but it was hard to hold against all the boys so we will settle for 4th (2nd last) lel
Rolled ankle a bit on first loop and it’s a bit stiff now!
11 AM

Forest Orienteering 43:34 [3] 4.94 km (8:49 / km) +73m 8:13 / km
ahr:179 max:196

running 27:15 [3] 3.89 km (7:00 / km) +52m 6:34 / km
ahr:178 max:216

Saturday Aug 11, 2018 #

running 15:32 [3] 2.36 km (6:35 / km) +122m 5:14 / km
ahr:149 max:168 rhr:58 slept:5.7 (injured) shoes: Inov8 Roclite

Up to the dam to spectate Turner Landscape

running 19:17 [3] 3.44 km (5:36 / km) +6m 5:33 / km
ahr:164 max:181 (injured) shoes: Inov8 Roclite

Back down
10 AM

running 15:32 [3] 2.36 km (6:35 / km) +225m 4:28 / km
ahr:149 max:168

running 19:17 [3] 3.44 km (5:36 / km) +6m 5:33 / km
ahr:164 max:181

Friday Aug 10, 2018 #

swim 30:19 [2] 1.1 km (27:34 / km)
rhr:65 slept:7.85 (injured)

Didn’t sleep well, Achilles really sore all night and could barely walk in the morning! So cancelled a bit of work. Had a little swim, massage on other ankle, both calf’s and then went in for some accupuncture of the Achilles which has definitely relieved it a little and it’s still swollen but not so painful! Am now covered in voodoo tape... see how we go but I doubt any running in Aviemore for me
8 AM

running 30:18 [3] 1.23 km (24:44 / km)

Thursday Aug 9, 2018 #

swim (aqua jog) 25:32 [2]
rhr:63 slept:7.3 (injured)

until we got told to stop.... goodwin....

swim 39:19 [2]

3 PM

running 1:04:51 [3] 1.85 km (35:03 / km)

Wednesday Aug 8, 2018 #

Note
rhr:60 slept:7.75 (injured)

Have developed pretty bad Achilles bursitis in my left, think a combo of overcompensating from ankle making the Achilles and calf quite tight and a new pair of shoes that have just really set it off... worse than the last time I had it... whole Achilles’ tendon is really swollen

Tuesday Aug 7, 2018 #

Note
rhr:55 slept:7.25 (injured) (rest day)

Felt like it was a good idea to have a day off the ankle after the last couple of weeks - lucy is visiting too so just took her for a walk up win hill (sweatyyyy) and swimming in hathersage.
Probably just gonna take it fairly easy this week leading into Stockholm tour, bit of rest but also feeling increasingly stressed about all I need to get done before sat!

Monday Aug 6, 2018 #

running (U&R SRG) 33:08 [2] 5.46 km (6:04 / km) +70m 5:42 / km
ahr:149 max:169 rhr:45 slept:8.0 (injured)

Everyone fancied a short run group this week which suited me fine as I was having a bad achy day with the ankle! Hot out and very chilled pace
4 PM

running 33:07 [3] 5.46 km (6:04 / km) +157m 5:18 / km
ahr:150 max:167

Sunday Aug 5, 2018 #

running 58:45 [3] 10.06 km (5:50 / km) +70m 5:39 / km
ahr:170 max:187 rhr:56 slept:7.85 (injured)

Dog jog with Nathan round Harlestone Firs while down visiting Nan. Nice little forest and found a stream that Wati luuuurved!! Ankle was ok until about 45mins then just started getting real uncomfortable.
Chilled one... it was hot, lot of stop start with dog and I wanted water in the middle.
10 AM

running 58:45 [3] 10.06 km (5:51 / km) +87m 5:36 / km
ahr:170 max:187

Saturday Aug 4, 2018 #

6 AM

running 12:59 [3] 2.39 km (5:26 / km) +24m 5:11 / km
ahr:152 max:160

7 AM

running 12:59 [3] 2.4 km (5:25 / km) +24m 5:09 / km
ahr:152 max:162 (injured) shoes: saucony ride iso

to work
10 AM

running 28:59 [3] 5.12 km (5:40 / km) +111m 5:06 / km
ahr:146 max:159

11 AM

S&C 12:00 [1]

bosu ankle work
12 PM

running 28:59 [3] 5.12 km (5:40 / km) +82m 5:14 / km
ahr:147 max:159 rhr:56 slept:7.0 (injured) shoes: saucony ride iso

home + errands.... feeling sore, stiff, hungry and sick of carrying laptop so this was enough

Friday Aug 3, 2018 #

orienteering (Lakes day 5) 53:52 [3] *** 4.75 km (11:20 / km) +190m 9:27 / km
ahr:135 max:158 spiked:15/18c rhr:56 slept:7.5 (injured) shoes: Inov8 arctictalon 275

Borrowed a map and went out on the W21 course while the last few runners were out today. Felt pretty good and was able to almost run normal but still having to take uneven downhills really easy and did have a shit twist in the middle that I had to walk a bit for. Nav was not bad bar two lazy controls where I just looked up for kites instead of features. The actual course took about 44mins which would have put me around 7th which I guess is ok considering I don’t feel like I’m really pushing atm
12 PM

Forest Orienteering 53:52 [3] 4.75 km (11:20 / km) +277m 8:46 / km
ahr:135 max:158

Thursday Aug 2, 2018 #

running 1:00:30 [2] 8.77 km (6:54 / km) +131m 6:25 / km
ahr:171 max:198 rhr:56 slept:8.5 (injured) shoes: Inov8 Roclite

Easy with Owens round Tarn Howes... he is now allergic to hills aparently
11 AM

Forest Orienteering 1:00:29 [3] 8.77 km (6:54 / km) +215m 6:09 / km
ahr:171 max:197

Wednesday Aug 1, 2018 #

hike 42:26 [0] 2.1 km (20:12 / km) +19m 19:20 / km
rhr:56 slept:8.0 (injured) (rest day)

slow trudge down... after a windy night
pretty sad excuse for the hiking we had planned but the weather has just been a bit to shit for what we wanted to do and tbh my ankle and coccyx have both been aching alot today so its probably not a bad thing.... was a cool little spot to camp anyway!
9 AM

Forest Orienteering 42:25 [3] 2.06 km (20:33 / km) +31m 19:08 / km
ahr:116 max:145

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