Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 31 days ending Oct 31, 2018:

	activity	#	time	miles		km		+m
	running	82	50:56:05	295.33		475.28		7894	1 /	2c	50%
	orienteering	15	9:35:34	48.1	(11:58)	77.41	(7:26)	1933	147 /	168c	87%
	cycling	15	9:18:00
	Forest Orienteering	6	5:34:02	21.05	(15:52)	33.87	(9:52)	1069
	S&C	7	3:59:53
	Yoga/Pilates	5	2:42:19
	swim	2	1:01:30	0.71		1.15
	Sprint Orienteering	3	50:35	7.06	(7:10)	11.37	(4:27)	76
	Drills	3	35:00
	Climbing	1	17:00
	Total	99	84:49:58	372.25		599.08		10972	148 /	170c	87%
	[1-5]	95	75:51:58
averages - sleep:7.6 rhr:61 weight:27.9kg

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Wednesday Oct 31, 2018 #

cycling (commute) 40:00 [0]

Its Halloween yay!

9 AM

running 45:57 [3] 8.63 km (5:19 / km) +69m 5:07 / km
ahr:150 max:179 slept:8.75 shoes: Hoka Clifton 5

Jochen requested a run session so I took him out to practice some consistency/judgement on different interval timings, because hes constantly telling me he cant work out how to hold pace. He is really improving in speed though, so it wasn't as dead easy for me as it used to be.... I think weve got his 50/50 challenge if he can get his head right!

Not really sure what session this is for me (a bit of a choss one I guess) It was like my low-end but on short ints? But whatever it was for work and nice to get out on a crisp morn! Tight legs from track but shin only a tiny bit tetchy, felt ok.

2 x 3/1', 2 x 2/1', 2 x 1/1', 4 x 20s/10s
Distance/Pace
0.62/4:47, 0.62/4:48, 0.43/4:39, 0.44/4:32, 0.23/4:26, 0.24/4:20, didnt measure 20s

running 45:57 [3] 8.63 km (5:19 / km) +69m 5:07 / km
ahr:150 max:178

6 PM

running 47:35 [3] 8.26 km (5:46 / km) +79m 5:30 / km
ahr:150 max:168 shoes: Hoka Clifton 5

SRG - shin not great done too much today

running 47:34 [3] 8.26 km (5:45 / km) +95m 5:27 / km
ahr:150 max:168

Tuesday Oct 30, 2018 #

cycling (commute) 30:00 [0]

running warm up/down 19:32 [3] 3.53 km (5:32 / km) +46m 5:12 / km
ahr:143 max:156 rhr:60 slept:8.0 shoes: Hoka Clifton 5

To track with Max and Rich and some drills

running intervals 26:55 [4] 6.13 km (4:23 / km)
ahr:156 max:167 shoes: On Cloud X

Harriers track session 5 x1km/200m off
3:46, 3:47, 3:51, 3:52, 3:50
Pretty happy with that! 1kms are one of my faves I really enjoy them and I felt much better this week despite not being sure about the shin! Was a bit lonely after the first rep as I wasnt fast enough to stick with the downs girls, and think we were out of sync with Char? Not sure, but was ahead of the slower girls group. Proud to be under 4mins again... come a long way since this time last year!

running warm up/down 25:57 [3] 4.67 km (5:33 / km) +34m 5:22 / km
ahr:149 max:165 shoes: Hoka Clifton 5

5 strides then back to shop w Max

5 PM

running 19:31 [3] 3.53 km (5:32 / km) +41m 5:14 / km
ahr:143 max:155

Sprint Orienteering 26:55 [3] 6.13 km (4:23 / km) +15m 4:20 / km
ahr:156 max:167

running 25:57 [3] 4.66 km (5:34 / km) +47m 5:18 / km
ahr:149 max:165

Monday Oct 29, 2018 #

cycling (commute) 30:00 [0]

5 PM

S&C 52:21 [2]
ahr:98 max:144 rhr:61 slept:6.5

Shuoc circuits, skipped out any plyo exercises for skipping

running 52:20 [3]
ahr:98 max:144

6 PM

swim 30:51 [3]

swim and sauna w Max

running 30:51 [3] 0.95 km (32:28 / km)

running 28:55 [3] 5.33 km (5:25 / km) +101m 4:57 / km
ahr:148 max:166

8 PM

running 28:56 [3] 5.33 km (5:26 / km) +104m 4:57 / km
ahr:149 max:166 shoes: Hoka Clifton 5

Easy one to see how the shin was... could feel it but definitely easing off... will see how it feels tomorrow then judge for track.

Sunday Oct 28, 2018 #

cycling (Commute) 40:00 [0]
slept:9.0

Praise whoever invented daylight savings

cycling tempo 30:00 [4]
ahr:157 max:183

left work a bit later then expected so just squeezed in a tempo progression
4 x 5min progression (80-100rpm)/1min struggling to hit 100 tbh... legs heavy
1 x tabata to finish

Yoga/Pilates 1:00:00 [2]
ahr:86 max:112

Yin - good hip stretches... could really feel this one in my glutes and tendons down bottom of legs... so Im guessing it did them some good but also some work to do!

S&C 29:00 [3]
ahr:96 max:144

3 x (10 x 20kg SL Hip hinge/ 5 x not continuous pull ups/ 10 x hanging leg raises)
3 x (10 x 80kg Leg Press/ 10 x 5kg back extensions/ 20 x 5kg twisiting sit ups)
half hour sauna and spa to finish... veryy goooooood

3 PM

running 30:00 [3]
ahr:157 max:183

running 1:01:48 [3]
ahr:86 max:112

running 29:00 [3]
ahr:96 max:144

Saturday Oct 27, 2018 #

Note
rhr:61 slept:9.0 (rest day)

Plan was to set a benchmark parkrun this week... woke up and shins were sore and had a splitting headache so decided against that... thought about going for a swim but didn’t manage to shift headache all day so just had a complete rest and caught up on some sleep! Had a few short nights of sleep this week so hoping a couple 9hrs and some naps will sort me out ready for a consistent deload next week ☺️
Probably gonna look at alternating days with cross training this week for shins... if that doesn’t make big enough difference then might look at alternating track/ints weeks till the legs catch up!

Friday Oct 26, 2018 #

Yoga/Pilates 25:00 [1]

Hip openers with clients

6 AM

running 14:16 [3] 2.65 km (5:23 / km) +31m 5:05 / km
ahr:151 max:167

7 AM

running 14:16 [3] 2.65 km (5:23 / km) +32m 5:05 / km
ahr:151 max:168 slept:6.25 shoes: Hoka Clifton 5

Itw... breaking no records... shins not good lhs particularly

9 AM

running 16:22 [3] 3.28 km (4:59 / km) +26m 4:48 / km
ahr:143 max:155

11 AM

running 16:22 [3] 3.28 km (4:59 / km) +30m 4:46 / km
ahr:143 max:155 shoes: Hoka Clifton 5

Gym to shop

3 PM

running 16:03 [3] 3.06 km (5:14 / km) +44m 4:54 / km
ahr:146 max:163

4 PM

running 16:04 [3] 3.1 km (5:11 / km) +67m 4:41 / km
ahr:146 max:153 shoes: Hoka Clifton 5

Hfw

running 14:30 [3] 2.8 km (5:11 / km) +66m 4:38 / km
ahr:141 max:160

running 25:09 [3] 4.37 km (5:45 / km) +66m 5:21 / km
ahr:138 max:167

6 PM

orienteering intervals 39:39 [3] *** 7.2 km (5:30 / km) +110m 5:07 / km
ahr:139 max:167 spiked:32/35c shoes: ON cloudventure

Headtorch sprintervals around the edge with ShUOC. Shifting ok until the second last control where I just got dead confused and almost tried every house up the street before I finally found the right pathway haha... went from being in the lead group to dead last, I’ll put it down to being tired by this point!
Feeling shins - so need to have a think about best plan to sort them! Been a big couple of weeks of training and havnt really stuck to that 10% rule so not super surprised

Thursday Oct 25, 2018 #

cycling (commute) 40:00 [0]

running 24:22 [3] 5.0 km (4:52 / km) +53m 4:38 / km
ahr:160 max:182 rhr:65 slept:7.0 shoes: Hoka Clifton 5

To yoga

Yoga/Pilates 54:19 [2]
ahr:84 max:114

Hatha... needed a good stretch, every joint clicking!
Forget how many annoying attention seekers there are at Virgin... breaking my zen... and it was dead warm, dno I could handle hot yoga!

S&C 10:00 [1]

Ankles

running 20:22 [3] 4.02 km (5:04 / km) +85m 4:35 / km
ahr:163 max:176 shoes: Hoka Clifton 5

Short one to get home from yoga in time to skype Nath :)

6 PM

running 24:21 [3] 5.0 km (4:52 / km) +58m 4:36 / km
ahr:160 max:182

running 54:19 [3]
ahr:84 max:114

running 20:22 [3] 4.03 km (5:04 / km) +87m 4:34 / km
ahr:163 max:175

Wednesday Oct 24, 2018 #

Drills 15:00 [1]

ankle mobility and drills

7 AM

running 20:57 [3] 3.77 km (5:33 / km) +36m 5:18 / km
ahr:164 max:185

8 AM

running 20:57 [3] 3.77 km (5:33 / km) +38m 5:17 / km
ahr:164 max:185 rhr:59 slept:7.4 shoes: Hoka Clifton 5

V chilled into work... not feeling fab - forcing down food since track, sore and flat!

10 AM

running 14:52 [3] 2.73 km (5:27 / km) +32m 5:09 / km
ahr:144 max:170

12 PM

running 14:52 [3] 2.73 km (5:27 / km) +21m 5:15 / km
ahr:144 max:170 shoes: Hoka Clifton 5

Gym to shop... shovelling trek bars + phoning clients + running = bad stitch = late mary even later
Anterior soleus rooool sore after track... gonna have to watch for shins again! Although it’s been a bit funny all week where I have a shin bruise?!

3 PM

running 7 [3] 0.0 km (58:20 / km)
ahr:107 max:108

5 PM

running 11:33 [3] 2.06 km (5:36 / km) +66m 4:50 / km
ahr:135 max:155

running 1:04:34 [3] 11.88 km (5:26 / km) +368m 4:42 / km
ahr:154 max:181

6 PM

running warm up/down 11:34 [3] 2.06 km (5:37 / km) +72m 4:47 / km
shoes: Hoka Clifton 5

Work to Tim’s

7 PM

running race (Great Urban Fell Race) 1:04:35 [4] *** 11.88 km (5:26 / km) +370m 4:42 / km
ahr:154 max:181 spiked:1/2c shoes: On Cloud X

Shitting bricks! I really like Tims races... but I didnt particularly enjoy this and definitely was not pushing for any records... only woman running through the cemetery in Parkwood Springs at night... felt dead unsafe, and I ran an extra 3km just taking some real random routes to try and avoid being the in the forest/out of street lights as much as poss! Hopefully I can convince someone to run with me next year haha

running 7:44 [3] 1.42 km (5:27 / km) +44m 4:43 / km
ahr:153 max:159

8 PM

running warm up/down 7:44 [3] 1.42 km (5:27 / km) +40m 4:46 / km
ahr:153 shoes: On Cloud X

Tuesday Oct 23, 2018 #

cycling (commute) 28:00 [0]
rhr:59 slept:8.25 weight:27.9kg

sacked off PB for sleep.... good choice I think
I dno what 61.4kg is in pounds

C • Pounds 2

running warm up/down 17:29 [3] 3.49 km (5:01 / km) +7m 4:58 / km
ahr:146 max:160 shoes: ON cloudflow

To track with Max and Rich

running intervals 25:40 [5] 6.2 km (4:08 / km)
ahr:142 max:160 shoes: ON cloudflow

Harriers session did 12 x 400m off 1min (with a 3min min off after rep 6 to try and get something back for the second half) Then ran the 2nd with some juniors because I was out of sync with the girls.
Felt really hard being back and I definitely went out too hard as I faded on the 5th... then I managed to cock up my laps constantly so I'm not really sure on splits after rep 7... in the wise words of Tim Robertson... 'this vivoactive is so shit for lapping aye'
Really pleased to be within the pack this year - completely different to last year, even if I was super inconsistent first one back! And pleased that I have finally got myself back down!
Strides at the end with Max... Stomach not great either!
85, 80, 80, 79, 85, 88, 88, butterfingers x 5
HR a joke...

running warm up/down 19:50 [3] 3.7 km (5:22 / km) +37m 5:06 / km
ahr:151 max:161 shoes: ON cloudflow

Back to shop w Max... felt like hard work

4 PM

running 17:29 [3] 3.49 km (5:01 / km) +8m 4:57 / km
ahr:146 max:160

Sprint Orienteering 7:54 [3] 2.06 km (3:50 / km)
ahr:142 max:160

running 17:47 [3] 3.37 km (5:16 / km) +5m 5:14 / km
ahr:143 max:157

running 17:00 [3] 3.27 km (5:12 / km) +46m 4:52 / km
ahr:151 max:159

Monday Oct 22, 2018 #

Note

Took an InBody reading today... good results bfp down 8% since this time last year, while skeletal muscle mass has had no change. Not sure I 100% believe such a big drop so will try remember to take another reading next week to compare, but all in the right direction!
Feeling weaker in upper body in gym, but obviously running alot better and stronger/quicker in both running and climbing so results kind of reflect expectations.

8 AM

running 30:39 [3] 1.27 km (24:02 / km)

9 AM

swim 30:39 [3] 1.15 km (26:39 / km)

running 15:46 [3] 3.03 km (5:12 / km) +30m 4:58 / km
ahr:148 max:159

11 AM

running 15:47 [3] 3.03 km (5:13 / km) +30m 4:58 / km
ahr:148 max:160 slept:8.5 shoes: Hoka Clifton 5

Itw after a super stressful morning of oversleeping and being late for everything! Sheffield looking lush today though!!

3 PM

running 10:59 [3] 2.1 km (5:14 / km) +61m 4:34 / km
ahr:152 max:176

running 50:57 [3]
ahr:111 max:162

5 PM

running 11:00 [3] 2.1 km (5:14 / km) +67m 4:31 / km
ahr:152 max:176 shoes: Hoka Clifton 5

Work to circuits

S&C 40:00 [3]
ahr:111 max:162

ShUOC circuits and yoga after with lova

running 21:28 [3] 4.04 km (5:19 / km) +57m 4:58 / km
ahr:133 max:154

6 PM

Yoga/Pilates 10:00 [1]

running 21:28 [3] 4.04 km (5:19 / km) +51m 5:00 / km
ahr:133 max:154 rhr:59 shoes: Hoka Clifton 5

Home from circuits... bumped into Chloe on the jog down Endcliffe... felt like I was army training or somethan with all ma shopping in me backpack and got a big stitch!

Sunday Oct 21, 2018 #

running warm up/down 13:18 [3] 2.14 km (6:13 / km) +88m 5:09 / km
ahr:131 max:158 shoes: Icebug spirit6

orienteering race (CSC final) 59:35 [4] 8.06 km (7:24 / km) +250m 6:24 / km
ahr:171 max:194 rhr:61 slept:6.0 shoes: Icebug spirit6

running warm up/down 9:56 [2] 1.73 km (5:45 / km) +34m 5:14 / km
ahr:164 max:178 shoes: Icebug spirit6

11 AM

running 13:18 [3] 2.14 km (6:13 / km) +96m 5:04 / km
ahr:134 max:151

Forest Orienteering 59:42 [3] 8.06 km (7:25 / km) +114m 6:55 / km
ahr:171 max:193

running 9:56 [3] 1.74 km (5:44 / km) +31m 5:15 / km
ahr:164 max:177

Saturday Oct 20, 2018 #

12 AM

running 25:50 [2] 4.01 km (6:27 / km) +101m 5:43 / km
ahr:148 max:177 shoes: Ice bug zeal

Lakes weekend midnight jog to high dam for a little swam

1 PM

running 13:20 [3] 1.82 km (7:21 / km) +116m 5:34 / km
ahr:133 max:147

Forest Orienteering 46:25 [3] 4.35 km (10:40 / km) +123m 9:20 / km
ahr:140 max:182

2 PM

running 13:21 [3] 1.82 km (7:20 / km) +119m 5:32 / km
ahr:133 max:148 shoes: Icebug spirit6

Jog up to meet everyone on the map

3 PM

orienteering 46:26 [2] 4.35 km (10:40 / km) +132m 9:16 / km
ahr:140 max:185 rhr:62 slept:8.0 shoes: Icebug spirit6

Freshers clock relay - really good fun but map was a little sketchy and it was pretty hard for freshers so it was kind of like control bingo whether you would actually find your flag haha! Having said that Grace and I did for all the controls albeit with a lot of searching and was the only team to complete ;)

Forest Orienteering 1:21:55 [3] 8.46 km (9:41 / km) +289m 8:16 / km
ahr:157 max:185

4 PM

orienteering 1:21:56 [3] *** 8.46 km (9:41 / km) +285m 8:17 / km
ahr:157 max:185 spiked:19/21c shoes: Icebug spirit6

Spent all morning sleeping while everyone else trained so volunteered to go collect tapes after clock relay and then just decided to carry on round one of the long courses that Connor told me was really nice... it was so nice so glad I went out and did it

9 PM

running 1:42 [3] 0.07 km (25:00 / km)
ahr:102 max:109

Friday Oct 19, 2018 #

6 AM

running 13:42 [3] 2.63 km (5:12 / km) +48m 4:46 / km
ahr:153 max:167

7 AM

running 13:42 [3] 2.63 km (5:13 / km) +48m 4:46 / km
ahr:153 max:168 slept:6.0 shoes: Hoka Clifton 5

Itw

9 AM

running 32:03 [3] 6.04 km (5:18 / km) +148m 4:44 / km
ahr:146 max:154

11 AM

running 32:04 [3] 6.04 km (5:19 / km) +93m 4:56 / km
ahr:146 max:155 shoes: Hoka Clifton 5

VA to U&R legs heavy from yesterday but no doms yet

2 PM

running 21:16 [3] 4.01 km (5:18 / km) +67m 4:54 / km
ahr:156 max:167

4 PM

running 21:16 [3] 4.01 km (5:18 / km) +67m 4:54 / km
ahr:156 max:167 rhr:67 shoes: Hoka Clifton 5

Hfw

10 PM

running 25:50 [3] 4.01 km (6:26 / km) +123m 5:35 / km
ahr:148 max:177

Thursday Oct 18, 2018 #

Climbing 17:00 [2]
ahr:99 max:125 slept:7.0

Totally misjudged time this morning so this was all I could fit between clients - new routes are a bit of fun!

cycling (Commute) 40:00 [0]

running hills 1:11:05 [3] 11.85 km (6:00 / km) +430m 5:05 / km
ahr:150 max:168 rhr:59 shoes: ON cloudflow

Max mystery hills... on Blake st D: was pretty consistent so happy with that
3 x 45,40,35,30 jog down with 1min off
View of sheff from up top was beaauuuut

8 AM

running 17:02 [3]
ahr:99 max:125

5 PM

running 51:04 [3] 8.65 km (5:54 / km) +409m 4:47 / km
ahr:150 max:168

Wednesday Oct 17, 2018 #

cycling (commute) 40:00 [0]

running (SRG) 51:09 [3] 9.16 km (5:35 / km) +158m 5:08 / km
ahr:148 max:173 shoes: ON cloudflow

Front group with the boys... pushing Dimitri as normal haha.... 'Mary take a break? No Dimitri, at the top of the hill'
Tried to keep fairly constant pace as Glens decided he can only train to 5:30s atm... which was fine by me as my body obviously wasnt going alot faster yesterday anyway! This is such a funny group - I make the most fun of Dan with his training but tbh I'm starting to think hes 'whatever' attitude is the most normal of us all!

6 AM

running 33:23 [3] 6.02 km (5:33 / km) +101m 5:07 / km
ahr:144 max:156

7 AM

running 33:23 [3] 6.02 km (5:33 / km) +83m 5:11 / km
ahr:144 max:157 rhr:60 slept:7.5 shoes: Hoka Clifton 5

Easy PB up Porter... evidently must be tired because it was a bit slow and felt hard. Reminding myself that Hokas suck for everything but hard roads! Not convinced at all about my HR data atm, but my strap is cutting me every time I wear it so just going off wrist

5 PM

running 51:08 [3] 9.16 km (5:35 / km) +188m 5:04 / km
ahr:148 max:173

Tuesday Oct 16, 2018 #

running warm up/down 16:55 [3] 2.88 km (5:52 / km) +29m 5:36 / km
ahr:144 max:158 shoes: Inov8 Roclite

Jog and drills

running intervals 34:29 [4] 7.0 km (4:56 / km) +32m 4:49 / km
ahr:156 max:180 slept:7.0 shoes: Inov8 Roclite

Woke up with a really sore throat this morning (not surprised after sun) so bailed on track, but felt ok by the evening so went to ShUOC ints.
2x5/1, 3x4/1, 6 strides
1.18, 1.19, 0.94, 0.94, similar but forgot to lap
Not super convinced about my data tonight - pace seemed to drop a lot from the third rep - and HR definitely spiked in the last. Wanted to hold 4:20s for the 5s and 4:15s for the 4s but I think I dropped off in the last few and recov was too short. Felt like it was a bit of a battle through the session, and lonely when joe changed the second set but I’d decided on longer reps so stuck with it!
Really hope to be back on the track next week... this week was first back and I’ve literally spent the whole year saying next week so was pretty annoyed to not feel up to it today! Rich is away and max got out of work late so not the worst because I won’t do the run to the track by myself anyway!

running warm up/down 20:04 [3] 3.77 km (5:19 / km) +46m 5:01 / km
ahr:147 max:158 shoes: Inov8 Roclite

WD jog round the block with Chloe

cycling (Commute) 25:00 [0]

5 PM

running 16:55 [3] 2.88 km (5:53 / km) +26m 5:38 / km
ahr:144 max:158

running 34:28 [3] 7.0 km (4:55 / km) +66m 4:42 / km
ahr:156 max:178

running 20:04 [3] 3.77 km (5:19 / km) +54m 4:58 / km
ahr:147 max:158

Monday Oct 15, 2018 #

cycling (commute) 30:00 [0]

4 PM

running 53:32 [3]
ahr:100 max:156

5 PM

S&C (shuoc circuits) 53:32 [3]
ahr:100 max:156 rhr:59 slept:7.5

circuits then a bit of yoga while everyone else did sallys because Ive decided sallys are stupid!

C • Sallys? 3

running 1:03:14 [3] 10.66 km (5:56 / km) +280m 5:15 / km
ahr:144 max:175

7 PM

running 1:03:14 [2] 10.66 km (5:56 / km) +271m 5:16 / km
ahr:144 max:176 shoes: ON cloudflow

V easy headtorch Riv with Tent, Joe T and Grace... really enjoyed it, but possibly could have done with a little more pace

Sunday Oct 14, 2018 #

orienteering 42:35 [2] ** 8.05 km (5:17 / km) +30m 5:12 / km
ahr:163 max:183 rhr:65 slept:6.5 shoes: Hoka Clifton 5

Really long day working at Yorkshire Marathon in the rain so this was all I got time for... but got a bit desperate to take a break and go for a run because I was so cold! Fingers crossed I don’t get ill now!
Just moseyed around a sprint course Char sent me, then around about the lake and watching some of the last few finishers! Super proud of my client today who achieved a marathon PB... and has consequentially got drunk and cancelled his session tomorrow hahaha what a champ!

2 PM

running 42:34 [3] 8.05 km (5:17 / km) +35m 5:11 / km
ahr:163 max:183

Saturday Oct 13, 2018 #

running warm up/down 28:46 [3] 4.75 km (6:03 / km) +139m 5:17 / km
(injured) shoes: ON cloudventure

orienteering race (SYO Mearsbrook) 40:19 [3] ** 7.19 km (5:36 / km) +135m 5:08 / km
ahr:180 max:191 spiked:19/19c rhr:59 slept:8.0 (injured) shoes: ON cloudventure

SYO Mearsbrook Race blue course (hardest on offer) - 2nd/1st lady
Wasn’t going to bother but felt pretty unmotivated to run so decided this would get me out... enjoyed it but it’s not that fun of a map and was a lot of just long running legs slogging around hills... good shuoc contingent and we were all mostly pretty close in time which made for a good splits party. I was slow on some legs (which I felt... feeling much better but runnings still feeling harder work than it should be) but clean so stayed top. Shame there wasn’t more legs in the little Gleadless housing blocks... they are coolish
Ankle swollen and stiff today

12 PM

running 10:07 [3] 1.76 km (5:45 / km) +56m 4:58 / km
ahr:147 max:174

running 40:20 [3] 7.19 km (5:36 / km) +136m 5:07 / km
ahr:180 max:191

running 18:39 [3] 2.99 km (6:14 / km) +91m 5:25 / km
ahr:161 max:180

Friday Oct 12, 2018 #

S&C 10:00 [0]

ankles, drills and yoga with various clients

cycling (commute) 40:00 [0]

orienteering 50:48 [2] *** 5.25 km (9:41 / km) +131m 8:36 / km
ahr:147 max:185 spiked:20/22c rhr:61 slept:7.0 (injured) shoes: Ice bug zeal

ShUOC night O training round Loxley... it was pretty fun really but we did just spend the whole way round being like why are we night orienteering in Storm Callum on the shittiest map in the world!?
Caught up to Joe and ran the whole thing with him because his head torch wasn’t working! Then we caught a lost chloe half way so she did the second half with us too! Orienteering ok tbf, ankle pretty swollen after a few days back at work

5 PM

Forest Orienteering 50:48 [3] 5.25 km (9:40 / km) +142m 8:31 / km
ahr:147 max:184

Thursday Oct 11, 2018 #

cycling (commute) 40:00 [0]

Drills 10:00 [1]

with a client

Note
(rest day)

Decided to take a full rest - had a stressful day at work, felt ok to run but like id be pushing it for time, and just decided given how Ive been feeling lately it wouldnt go amiss cooking a good dinner and having an early night :)

Wednesday Oct 10, 2018 #

cycling (commute) 40:00 [0]

running 51:14 [3] 10.19 km (5:02 / km) +102m 4:47 / km
ahr:157 max:189 slept:7.5 (injured) (sick) shoes: saucony ride iso

SRG - nice plod along with the fast group, chatting to Dan mostly as usual... feeling a little more energetic than on the weeked

5 PM

running 51:14 [3] 10.19 km (5:02 / km) +138m 4:42 / km
ahr:157 max:189

Tuesday Oct 9, 2018 #

running 27:22 [3] 4.69 km (5:50 / km) +67m 5:27 / km
ahr:138 max:153 (injured) (rest day) shoes: ON cloudventure

Jana took us for a hungover run around an area that’s a bit like Scandinavia in Czech! Really nice to stay with her and Palov and check this little place out! So that is one good thing that came out of all of those issues with the MSR! Would have liked to do a longer one, but we didn’t really have time and I was feeling a bit funny in the stomach, probably from all the cinnamon surprise, so just an easy tourist yog before a big travel day today!

9 AM

running 27:22 [3] 4.69 km (5:50 / km) +70m 5:26 / km
ahr:138 max:153

Monday Oct 8, 2018 #

running 30:47 [3] 6.05 km (5:05 / km) +28m 4:58 / km
ahr:144 max:158 (injured) shoes: ON cloudventure

Easy shake up a gorge with Brodes. Ankle quite stiff and swollen. Spent the day touristing around Swiss Bohemia, loads of cool rock formations and lots of walking up hills so we were both pretty knackered by the evening but had just had the best day!

3 PM

running 30:46 [3] 6.05 km (5:05 / km) +36m 4:56 / km
ahr:144 max:157

Sunday Oct 7, 2018 #

running warm up/down 12:44 [3] 2.11 km (6:02 / km) +2m 6:00 / km
ahr:126 max:158 slept:7.5 shoes: ON cloudflow

orienteering race (WC Sprint B Final) 15:38 [5] **** 3.17 km (4:56 / km) +70m 4:26 / km
ahr:140 max:156 spiked:13/16c shoes: ON cloudflow

One of those could have been runs by me. Actually felt a little burst of energy today, map looked real fun and atmosphere from the final was great!
3poor route choices that cost time, over 30s each on two of them! And kinda still shuffling despite feeling less lethargic!
Really enjoyed it though! Had a great day, and a couple of the Czech organisers wanted to buy Brodes and I a beer after to say sorry for the issues in the sprint relay, which was just great to get to chat with them about the formats etc and think we will go stay with Jana tomorrow and check out another map on tues... less hills I hope! So something pretty nice has come out of that shitty day!
Managed to take a very small roll on my bad ankle walking down from a little castle this afternoon, but it’s been aching up the peroneal all evening... hopefully eases of tomorrow.

running warm up/down 18:00 [3] 3.08 km (5:51 / km) +31m 5:34 / km
ahr:162 max:177 shoes: ON cloudflow

10 AM

running 12:43 [3] 2.11 km (6:02 / km) +8m 5:56 / km
ahr:126 max:158

Sprint Orienteering 15:46 [3] 3.17 km (4:58 / km) +61m 4:32 / km
ahr:140 max:155

running 17:59 [3] 3.08 km (5:50 / km) +28m 5:35 / km
ahr:162 max:177

Saturday Oct 6, 2018 #

running warm up/down 13:37 [3] 1.4 km (9:44 / km) +67m 7:51 / km
ahr:141 max:158 slept:7.5 shoes: Ice bug zeal

Warm up, up to the castle - very cool

orienteering race (WC middle) 1:02:21 [4] ***** 5.34 km (11:41 / km) +305m 9:05 / km
ahr:167 max:202 spiked:15/17c (sick) shoes: Ice bug zeal

Not a fab race again from me - physically spent, im feeling overworked exhausted (even though it was a relatively easy week at work - think it’s just the cold) and had nothing in the body to give! Strava says I had 15mins non moving time - there ya go! I know I can run so much better than this, but I also don’t feel like I deserve to be here this weekend when I’m just trying to hang in there.
Technically not bad - only one bad control which I actually spiked, but didn’t see so then just ran around the rocks like why is it not where it should be!?!? Disadvantage to be out alone because if you weren’t dead sure on the rock pillar/crag you were at you couldn’t see past it to work out where! Restrospectively all the fast people took the wide as route choices where I didn’t, but I was so slow, yeah it would have saved time but not made it a great run anyway!

Everyone was so pumped up about the area it was very very cool in the rocks and fun starting in the castle - but god so hard!

running warm up/down 9:11 [3] 1.41 km (6:31 / km) +12m 6:15 / km
ahr:187 max:199 shoes: Ice bug zeal

9 AM

orienteering 13:36 [3] 1.4 km (9:42 / km) +91m 7:19 / km
ahr:141 max:155

Forest Orienteering 1:02:24 [3] 5.34 km (11:41 / km) +221m 9:41 / km
ahr:167 max:201

running 9:11 [3] 1.41 km (6:30 / km) +11m 6:15 / km
ahr:187 max:199

Friday Oct 5, 2018 #

8 AM

Forest Orienteering 32:48 [3] 2.4 km (13:39 / km) +180m 9:56 / km
ahr:154 max:177

11 AM

orienteering 32:49 [2] 2.4 km (13:40 / km) +163m 10:12 / km
ahr:154 max:177 (sick) shoes: Ice bug zeal

Real easy around middle model, beaut forest so feeling excited for it! Picking features fine at low speed but overshooting at pace... got to find the happy medium tomorrow

running 21:53 [3] 3.67 km (5:58 / km) +71m 5:26 / km
ahr:142 max:164

2 PM

running 19:37 [3] 3.61 km (5:26 / km) +36m 5:11 / km
ahr:168 max:199

running 20:39 [3] 3.11 km (6:39 / km) +56m 6:06 / km
ahr:148 max:158

4 PM

running warm up/down 21:53 [2] 3.67 km (5:58 / km) +73m 5:25 / km
ahr:143 max:164 shoes: Ice bug zeal

Lots of standing around...

5 PM

orienteering race (WC sprint relay ) 19:35 [4] *** 3.61 km (5:25 / km) +120m 4:39 / km
ahr:168 max:200 spiked:16/22c slept:9.0 (sick) shoes: Ice bug zeal

Sorry in advance to anyone who is reading this but I have a lot of feelings I want to jot down about today.
To put it into perspective it doesn’t get much worse than this...
Was supposed to be running first leg on an adhoc team... to get to the quarantine and be told that the other girl had decided to change the order at check in (as that’s even allowed!?!?) this is after a day of putting up with her bitchyness and then complete refusal to even communicate with the other runners about if she was running at all! The organisers then argued about which of us was running first leg for about half hour... by which point it was about 15mins before call up and I still didn’t know what I was running!
When they told her she would have to stick to her original order she flatly refused to take off the first leg bib so it got to the point where everyone was done with arguing with her and I agreed to run 4th if they didn’t charge our country for it... also because by this point I was totally unprepared and not warmed up for first leg and sick of having this stupid cow make a scene in the team zone.

I wish I had just walked away and said I’m not running. And I’m annoyed I let myself get so worked up about a race that didn’t even matter... but I wanted a practise at running this format first leg.

She was so fucking slow that our team went out so far last... I had been in the warm up zone for over 45mins by the time I started and was by myself for the entire thing and I was not in a good frame of mind.
I had spent my time warming up really trying to calm down and focus being so aware that I was stressed... but evidently I just watched all the other teams and wound myself up even more. Thoughts of; this sucks that we don’t just have a team, look at all the other team managers... packing their athletes bags, standing in the toilet queue for them, sorting out their teams... we don’t have a Manager to fight the organisational battles with the stupid Spanish girl, I am completely alone in this quarantine... no wonder we are always one step behind (yeah proper melodramatic but it’s true... there are so many little things that are just not feasible and therefore don’t give us an edge).
I thought I’d calmed myself down but obviously not. I made loads of mistakes and then for the first time ever just completely ran past a control and evidently dsq’ed. I had no fight, just felt lonely in quarantine, and on the course, and just kept thinking what a waste of time - I’m just putting unnecessary kms into my legs before tomorrow middle.

It was great to have a good warm down chat with Lizzie and get some of it off my chest and we actually had a right chuckle because it took a good 15mins for me to even realised I’d mp’ed... chatting about route choice and I’m suddenly just thinking hold on... I didn’t go there, what where are my splits, ohhh yeaaaah I really didn’t go there.
Had a good chat on the phone to Dad about how I feel about having to be so independent as an athlete at these races while you watch all the top teams get coddled and how easy it is to snowball in a bad state of mind if your overwhelmed by something.
One to bury in a deep dark box and quickly move on from, but also one to learn from!

I’m feeling sick, tired, overwhelmed, fed up and unprepared for these races. I’m hoping to calm down and go ok the next two days so I don’t go away from this weekend feeling completely disheartened which I feared would happen if I started international races again before I felt ready.

running warm up/down 20:40 [2] 3.11 km (6:39 / km) +60m 6:04 / km
ahr:148 max:158 shoes: Ice bug zeal

Good chats and photo stops with Lizzie

Thursday Oct 4, 2018 #

running warm up/down 14:48 [3] 2.82 km (5:15 / km) +11m 5:09 / km
ahr:152 max:184 slept:8.0 (sick) shoes: ON cloudventure

WU not feeling good

orienteering race (WC sprint knockout) 11:26 [5] *** 2.46 km (4:39 / km) +15m 4:31 / km
ahr:171 max:196 spiked:13/16c shoes: ON cloudventure

Pretty disappointed in the map... felt like I was doing a parkrun for half of it. Not feeling up to it, not got the speed and looking over splits I made some big hesitations that cost me probably well over 45s all up. Finding it very hard to focus this weekend when I’m feeling so tired.
Came home and slept for a couple hours in the afternoon so body is obviously still pretty fatigued.

Found the SF and finals (and even QF to some extent) far more interesting to watch, better designed and more like orienteering. I can understand why they make the qualifier easier but frankly this may as well have been a white course or something for a child

Side note: didn’t like racing in these shoes

running warm up/down 10:05 [3] 1.82 km (5:32 / km) +9m 5:24 / km
ahr:153 max:166 (sick) shoes: ON cloudventure

7 AM

running 14:47 [3] 2.82 km (5:14 / km) +4m 5:12 / km
ahr:152 max:183

running 11:29 [3] 2.46 km (4:40 / km) +17m 4:31 / km
ahr:171 max:196

running 10:05 [3] 1.82 km (5:33 / km) +16m 5:19 / km
ahr:153 max:166

Wednesday Oct 3, 2018 #

Drills 10:00 [1]

Yoga/Pilates 13:00 [1]

6 AM

running 19:40 [3] 3.65 km (5:24 / km) +34m 5:09 / km
ahr:158 max:180

7 AM

running 19:41 [3] 3.65 km (5:24 / km) +19m 5:15 / km
ahr:158 max:180 slept:8.0 (sick) shoes: Hoka Clifton 5

Easy itw... really tight left groin... I’m blaming Joe Law and his Sally’s and I’m gonna be mad at him if it’s still tight tomorrow

10 AM

running 13:32 [3] 2.54 km (5:20 / km) +76m 4:38 / km
ahr:140 max:158

running 27:43 [3] 4.47 km (6:12 / km) +58m 5:50 / km
ahr:150 max:165

11 AM

running 13:33 [3] 2.54 km (5:20 / km) +86m 4:34 / km
ahr:140 max:158 shoes: Hoka Clifton 5

Hfw

orienteering 27:44 [3] ** 4.47 km (6:12 / km) +56m 5:50 / km
ahr:150 max:165 (sick) shoes: Hoka SpeedGoat

Jog around the edge on the two sprint heats I got Brodie to set last weekend... had a bit of a mare with a client this morning, and on top of still being pretty low on energy, I also felt mentally drained... wasn’t picking routes well, planning ahead and sometimes even skipping controls... hopefully got that out my system and can find a bit more energy for tomorrow!

Tuesday Oct 2, 2018 #

cycling (commute) 30:00 [0]

Note
(sick) (rest day)

Planned to run PB and tonight but just slept both... been sleeping soooo much, esp considering I’ve had relatively easy days at work... hopefully it’s helped and I feel better tomorrow pls pls pls

Monday Oct 1, 2018 #

orienteering 31:07 [3] ** 6.0 km (5:11 / km) +40m 5:01 / km
ahr:164 max:184 slept:9.0 (sick) shoes: Nike zoom elite

Cancelled morning clients because I was still feeling so tired despite sleeping loads on the weekend... easy day in the shop but was getting pretty cranky and restless so just went out for a little jog! Easy round west one map, still getting a bit lightheaded

S&C (shuoc circuits) 45:00 [3]
ahr:122 max:170 (sick)

good turnout... lads being lads

cycling (commute) 35:00 [0]

3 PM

running 31:06 [3] 6.0 km (5:11 / km) +44m 5:00 / km
ahr:164 max:184

running 44:14 [3]
ahr:122 max:170

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