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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 31 days ending Jan 31, 2019:

activity # timemileskm+m
  running69 59:12:59 365.83 588.75 9542
  hike3 9:30:00 23.89(23:52) 38.44(14:50) 1489
  orienteering8 7:22:06 38.56(11:28) 62.06(7:07) 139553 /61c86%
  cycling7 4:25:00
  S&C2 1:32:30
  Sprint Orienteering2 1:16:20 9.13(8:22) 14.7(5:12) 155
  Forest Orienteering1 1:10:28 3.71(19:00) 5.97(11:48) 289
  swim1 30:07 0.75(40:23) 1.2(25:06)
  Climbing1 20:40
  Drills1 11:20 0.99(11:24) 1.6(7:05) 17
  Total75 85:31:30 442.86 712.71 1288753 /61c86%
  [1-5]73 81:06:30
averages - sleep:8.1 rhr:60

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Thursday Jan 31, 2019 #

7 AM

running (commute) 13:44 [3] 2.59 km (5:18 / km) +22m 5:05 / km
ahr:146 rhr:58 slept:7.3 shoes: Hoka Clifton 5

derped sleep... woke up feeling bad... missed yoga....missed pb... training a bit messed about today... gonna take it easy

running 13:43 [3] 2.59 km (5:18 / km) +25m 5:03 / km
ahr:147 max:162

10 AM

running 15:44 [3] 2.95 km (5:20 / km) +27m 5:07 / km
ahr:153 max:178

11 AM

running (commute) 15:44 [3] 2.95 km (5:20 / km) +16m 5:12 / km
ahr:152 shoes: Hoka Clifton 5

5 PM

running 1:24:33 [3] 15.37 km (5:30 / km) +344m 4:57 / km
ahr:153 max:177

6 PM

running 1:24:33 [3] 15.37 km (5:30 / km) +462m 4:47 / km
ahr:153 shoes: Inov8 Roclite

V slow icy Porter with Lova after work! What was going to be an easy 45 turned into a Summit hunt for snow.... as per...
Speed wasn't as ridiculously slow as it felt, I was still feeling a bit knackered and flat, got pretty cold (even though I layered) and then a bit dizzy in the last 2km.
Today worked out to be a botch for training... didn't make it into yoga, so then panicked about not training in the morning and ran into work and then just ended up doing to much running... might take a day off running tomorrow to get some sleep and play catch up a bit

Wednesday Jan 30, 2019 #

cycling (commute) 45:00 [0]
rhr:57 slept:8.75

feeling very sleep deprived now... had to push a client back an hour... just could not get myself out of bed at 6

running warm up/down 7:11 [3] 1.43 km (5:01 / km) +15m 4:46 / km
ahr:142 shoes: On cloudsurfers

orienteering 1:00:22 [3] 11.0 km (5:29 / km) +201m 5:02 / km
ahr:162 shoes: On cloudsurfers

Score round SW - Broomhall/Sharrow/Endcliffe/Broomhill, pretty fun, took it easy but legs still turning over alright and only got to a few less controls than the top boys and a 1min time penalty - which is good for me on a score. In fact came 3rd!
Bit of a shock finishing though... Gaynauds heated up way to quick so was in tears with stabbing hand pain... then got another big old dizzy spell while chatting to joe... burger fixed me right up though

running warm up/down 5:48 [3] 1.23 km (4:43 / km) +7m 4:35 / km
ahr:151 shoes: On cloudsurfers

6 PM

running 7:10 [3] 1.43 km (5:00 / km) +17m 4:43 / km
ahr:142 max:157

running 58:37 [3] 10.49 km (5:35 / km) +228m 5:02 / km
ahr:162 max:185

running 5:48 [3] 1.23 km (4:43 / km) +12m 4:31 / km
ahr:151 max:160

Tuesday Jan 29, 2019 #

cycling (commute) 25:00 [0]

Note
slept:8.5

Peroneal still sore and needed sleep so no morning run. Will massage and pray it comes good for track... otherwise I may be residing myself to Endcliffe ints D: D: D:

Drills 11:20 [2] 1.6 km (7:05 / km) +17m 6:44 / km
ahr:135 max:156 rhr:61 shoes: Inov8 xtalon 212

running intervals 1:06:26 [5] 12.86 km (5:10 / km) +67m 5:02 / km
ahr:156 max:179 shoes: Inov8 xtalon 212

Few things stopped me getting to track tonight.... peroneal still sore, no one to run down with through attercliffe D:, got out of work late again so just opted for doing the track sesh round endcliffe... soo muddy and slippy... was a bit of a slog, mentally and physically!

2km tempo 8:48
10 x 400/ off 1min jog
1:32, 1:37, 1:45, 1:40, 1:42, 1:41, 1:36, 1:36, 1:21 (only did 300m whoops), 1:44
Slower times, but it just got churned up and slower and more so on one side of the field so didnt favor the middle and very end of the set

Decent considering conditions... felt pretty flat and unmotivated to be in the cold though.
Had had another dizzy spell during the day and felt absolutely wiped out after... keeping off the double days this week and having alot of rest over the weekend, going to the doc on mon to get chest, iron, b12, calcium etc all checked

running warm up/down 4:43 [3] 0.9 km (5:14 / km) +21m 4:42 / km
ahr:137 shoes: Inov8 xtalon 212

6 PM

running 11:19 [3] 1.6 km (7:04 / km) +18m 6:42 / km
ahr:134 max:154

running 1:06:25 [3] 12.86 km (5:10 / km) +88m 5:00 / km
ahr:156 max:177

running 4:43 [3] 0.9 km (5:13 / km) +90m 3:29 / km
ahr:137 max:146

Monday Jan 28, 2019 #

running 11:52 [3] 2.08 km (5:42 / km) +52m 5:04 / km
ahr:136 rhr:57 slept:8.0 shoes: Nike zoom winflo 5

S&C 42:00 [2]
ahr:120 max:147 shoes: Nike zoom winflo 5

Taking an easy day post racing but also still not feeling right... was pretty lightheaded all night last night and couldn't really shake the dizzy spells... pretty tired and stomach still not the one today... hopefully an easier day and good sleep with help.
Shins have been reet since I last wrote about that... quads and hams were slghtly dommy on sun which I guess is actually a good thing.... but by god my left peroneal has been v sore today so keep and eye on that!

swim 30:07 [3] 1.2 km (25:06 / km)

running 7:56 [3] 1.6 km (4:57 / km) +29m 4:33 / km
ahr:143 shoes: Nike zoom winflo 5

4 PM

running 11:52 [3] 2.08 km (5:42 / km) +59m 5:00 / km
ahr:136 max:158

running 41:39 [3]
ahr:120 max:147

running 30:06 [3] 1.75 km (17:12 / km)

9 PM

running 7:56 [3] 1.4 km (5:40 / km) +16m 5:22 / km
ahr:143 max:153

Sunday Jan 27, 2019 #

running warm up/down 8:15 [3] 1.13 km (7:18 / km) +94m 5:09 / km
ahr:140 rhr:57 slept:8.5 shoes: Icebug spirit6

orienteering race (EUOC Big weekend classic) 1:18:25 [4] 10.9 km (7:12 / km) +400m 6:05 / km
ahr:167 max:202 shoes: Icebug spirit6

Felt pretty tired, had a stiff back and a bit of a funny stomach when I got up this morning and that reflected in the race... parts were ok with good flow but othwise lots of mistakes throughout... obviously unsettled - like my compass which gained a bubble over night D:
Ok until the end of the first longer leg on 5, the mistakes followed on 10, 11, 13, 14 and maybe could have shortened and avoided a hill climb on fourth long leg over to 21.
Bit disappointed as I love classics and feel in good shape and was looking forward to it, but today just felt like a bit of a messy slog... oh well, still a gorgeous clear day with amazing views in Holyrood... so fricken cold and windy though!
22nd on Brown, 2nd woman, although something like 7mins behind Laura... and only 3 women ran Brown anyway!

running warm up/down 11:48 [3] 2.11 km (5:36 / km) +15m 5:24 / km
ahr:179 shoes: Icebug spirit6

10 AM

running 8:15 [3] 1.13 km (7:17 / km) +115m 4:49 / km
ahr:140 max:151

running 1:18:27 [3] 10.9 km (7:12 / km) +266m 6:25 / km
ahr:167 max:200

12 PM

running 11:48 [3] 2.11 km (5:36 / km) +14m 5:25 / km
ahr:179 max:187

Saturday Jan 26, 2019 #

running warm up/down 6:20 [2] 1.26 km (5:02 / km) +12m 4:48 / km
ahr:151 rhr:55 slept:8.0 shoes: Nike zoom winflo 5

All I could fit in before my start

orienteering race (EUOC Big Weekend Urban) 51:24 [5] **** 9.91 km (5:11 / km) +130m 4:52 / km
ahr:165 spiked:29/33c shoes: Nike zoom winflo 5

Another really fun race by the EUOC guys! Really impressed with the course setting as almost every control had a good route choice on it, and they made really good use of the multilevel area which was clear from the course notes/descriptions despite it being pretty hard to tell on the map what was going on!
Felt like I had a pretty good flow and during the race felt like I had spiked all but one control with a v small error - looking back over maybe 3 slightly better route choices I could have made... looking back on winsplits I was in 3rd place until long leg to 22... where I dropped 20s on Laura - slowed down flipping over control descriptions so made the right choice going and buying a long holder afterwards
24 - got lazy didn't check descriptions came on wrong side of fence dropped about 10s
31 - made mistake - ran past stair case... stood around a bit being confused then went back to it - lost 30s
32 - missed a gap but also missed a route choice - questionable as it passes under a bridge and was not mapped as an underpass but others obviously saw it - lost another 30s
33 - think the other route choice might have been ever so slightly quicker - again about 10s
So that's pretty encouraging really that I could have cleared up over 90s of the course and its not purely on running speed that I came away with 4th on women's open! 8th on course two... feeling like the training is paying off a little.
Got on better with the magnifier today - was able to use it when needed pretty easily :)

Two things to note...
Definitely pays to plan in Edinburgh and not rush it as it is easy to miss good gaps! Plan then run hard in between.
A lot of my small mistakes were correlated with distractions today - man standing in the way on spiral staircase/running into a dog etc.... can I do some sort of training to subconsciously refocus from these?

running warm up/down 16:54 [3] 3.03 km (5:35 / km) +39m 5:14 / km
ahr:152 shoes: Nike zoom winflo 5

11 AM

running 6:20 [3] 1.26 km (5:01 / km) +13m 4:46 / km
ahr:151 max:165

Sprint Orienteering 51:27 [3] 9.91 km (5:11 / km) +144m 4:50 / km
ahr:165 max:180

running 16:54 [3] 3.03 km (5:35 / km) +40m 5:14 / km
ahr:152 max:164

Friday Jan 25, 2019 #

cycling (Commute) 25:00 [0]

running warm up/down 11:16 [3] 2.25 km (5:00 / km) +32m 4:40 / km
ahr:141 rhr:59 slept:7.0 shoes: Inov8 xtalon 212

orienteering race 30:41 [5] *** 5.75 km (5:20 / km) +110m 4:52 / km
ahr:151 spiked:24/28c shoes: Inov8 xtalon 212

Edinburgh Big Weekend fight with the night at Calton Hill... pretty good race from me, felt good, was able to push and by and large good nav... 15th on long course and 2nd woman by 4s to Laura Ramstein so I was happy with that.
Definitely could have picked better route choices on about 5 controls so good to see that I can pull an alright result with room for improvement.... think a lot of the girls must have had mistakes tonight though!
Really fun little course but map could do with a few updates... but was well organised and good to see a lot of the Edinburgh guys out marshal/spectating all the icy slippy parts haha

2 - felt that I could have taken the slightly quicker route through Calton Hill but the staircase was mapped so small I just didn't see it on the map and then when I got to it got so confused why there was a big staircase where I thought there should be a path so just committed to the other route and kept going... didn't lose anything on winsplits but I felt like I did at the time.
5 - missed another staircase on the map (this time a big obvious one) so what looked like a faster route was down loads of icy stair then back up 5 flights... again fine on winsplits but I think the other route would have been faster!
Side note... was struggling to come to terms with the magnifier so just flipped it aside for this course... probably would have been useful on these stairs!
6 - took a slightly longer route coming back into Calton Hill ~ 20s.
21 - another little bit of time wasting - didnt read descriptions and faffed checking both sides of a fence.

running warm up/down 13:11 [3] 2.52 km (5:14 / km) +10m 5:08 / km
ahr:152 shoes: Inov8 xtalon 212

Right shin giving me a bit of noise tonight, esp in CD... will keep an eye
7 PM

running 11:15 [3] 2.25 km (5:00 / km) +35m 4:39 / km
ahr:141 max:162

running 31:09 [3] 5.75 km (5:25 / km) +142m 4:49 / km
ahr:151 max:168

running 13:11 [3] 2.52 km (5:14 / km) +11m 5:07 / km
ahr:153 max:163

Thursday Jan 24, 2019 #

cycling 45:00 [0]

running 39:36 [3] 8.21 km (4:49 / km) +110m 4:31 / km
ahr:160 rhr:58 slept:7.45 shoes: Inov8 xtalon 212

Had planned to do Tuesdays track session round Endcliffe with Lova but was feeling a bit tired today and as racing tomorrow though best stick to an easy Forge Dam, added in 10 x 1min/off 30s surges to get the legs turning... then gorged on sushi with Ma
6 PM

running 39:36 [3] 8.21 km (4:49 / km) +119m 4:30 / km
ahr:160 max:178

Wednesday Jan 23, 2019 #

cycling (commute) 45:00 [0]

running 1:15:25 [3] 14.43 km (5:14 / km) +300m 4:44 / km
ahr:152 max:166 rhr:57 slept:7.75 shoes: Nike zoom winflo 5

U&R SRG that actually turned into a longer pacier one than I expected! Went out to recce the run for ice before we went... extended a little because there was a gang in the train bridge tunnel... then there were lots of new guys who were a bit quicker than normal - was fun but I was expecting 30-40mins at 5:30 pace today.... so thats easy day out the door - will take an easier one tomorrow instead of the planned session!
5 PM

running 1:15:25 [3] 14.43 km (5:14 / km) +285m 4:45 / km
ahr:152 max:166

Tuesday Jan 22, 2019 #

8 AM

running 32:43 [3] 6.6 km (4:57 / km) +72m 4:42 / km
ahr:167 rhr:52 slept:8.0 shoes: Hoka Clifton 5

Gorgeous morning itw... little snow sprinkling up Endcliffe onto Fullwood, then a stunning orangey sun popped out over the city coming into Broomhill.... the best kind of winter morning.

running 32:43 [3] 6.6 km (4:57 / km) +103m 4:36 / km
ahr:167 max:185

5 PM

running 20:41 [3] 4.02 km (5:09 / km) +79m 4:41 / km
ahr:146 max:169 shoes: Hoka Clifton 5

Home from work to Lovas

running 20:40 [3] 4.02 km (5:09 / km) +96m 4:36 / km
ahr:146 max:169

6 PM

orienteering 1:30:19 [2] 9.26 km (9:45 / km) +182m 8:53 / km
ahr:136 max:160 shoes: Icebug spirit6

Chilled one (literally) with Lova and Meg out in the snow collecting some DP flags from last weeks rogaine at Houndkirk... Really enjoyed it but it was dead tough through the snow covered thigh high heather in some parts and it was fricken freezing.... we couldnt really stop moving at all to look for flags so we didnt find a couple even though we were at/near the feature! Really good practise for some nighttime compass bearings... gave Lova a bit of a lecture on them as I wasn't keen to go off bearing on Houndkirk at night in the snow! In return he gave me a nice roast dinner after... this is a good friendship :D

running 1:30:18 [3] 9.26 km (9:45 / km) +183m 8:52 / km
ahr:136 max:159

9 PM

running 5:32 [2] 1.06 km (5:13 / km) +15m 4:53 / km
ahr:144 shoes: Nike zoom winflo 5

to cold to walk home/getting the 20

running 5:32 [3] 1.05 km (5:15 / km) +14m 4:55 / km
ahr:144 max:153

Monday Jan 21, 2019 #

cycling (commute) 35:00 [0]

4 PM

running 11:27 [3] 2.29 km (4:59 / km) +68m 4:21 / km
ahr:141 max:158

5 PM

running 11:28 [3] 2.29 km (5:00 / km) +60m 4:26 / km
ahr:141 shoes: Nike zoom winflo 5

to circuits

S&C 50:30 [2]
ahr:105 max:163 shoes: Nike zoom winflo 5

shuoc circuits... nice to see everyone... didnt feel as hard as i thought it would

running 50:26 [3]
ahr:105 max:163

6 PM

running 9:00 [3] 1.89 km (4:46 / km) +12m 4:37 / km
ahr:149 max:160 shoes: Nike zoom winflo 5

circuits back to shop then cycled over to the showroom for the GoodGym

running 9:00 [3] 1.89 km (4:46 / km) +62m 4:06 / km
ahr:149 max:160

running 11:27 [3] 2.34 km (4:54 / km) +51m 4:25 / km
ahr:131 max:142

7 PM

running 11:27 [3] 2.34 km (4:54 / km) +55m 4:23 / km
ahr:131 max:142 shoes: Nike zoom winflo 5

Went to check out the GoodGym for work which is this run group that runs somewhere, does community work for 45mins then runs back. Cant make up my mind whether I like it... Think its a great concept and a really good incentive for the more leisurely runners/people wanting to get fit to get out and give something back to the community and its something that I would love to be able to fit into my week... but it ended up being two hours milling about in the cold, not really getting any decent run in, lots of speeches... bit of a weird semi work out thing on the way home, counter productive to training and a tiring two hours at the back end of monday... might try and get down every now and then for fun....

running 18:46 [3] 3.0 km (6:16 / km)
ahr:132 max:149

8 PM

running 18:47 [3] 3.0 km (6:16 / km) +13m 6:08 / km
ahr:132 max:149 shoes: Nike zoom winflo 5

run back from the garden with GoodGym with some random wall sits and stair runs in the middle

Sunday Jan 20, 2019 #

running warm up/down 15:48 [3] 3.04 km (5:12 / km) +25m 5:00 / km
ahr:127 rhr:61 slept:9.0 shoes: Inov8 xtalon 212

orienteering race 35:33 [3] 4.49 km (7:55 / km) +94m 7:10 / km
ahr:151 max:188 shoes: Inov8 xtalon 212

SYO Regional Middle Hugset - really cool area and enjoyed the race but was a bit too scrappy to be happy with the result... lost maybe 4mins on silly mistakes on winsplits and then just slow and faffy around parts...
Woke up feeling like Id been hit by a bus, struggling with being straight back into work with jetlag so not a big surprise really

running warm up/down 17:50 [3] 3.01 km (5:55 / km) +89m 5:10 / km
ahr:175 max:193 shoes: Inov8 xtalon 212

CD with Grace and Lova before a nice little impromptu trip to ikea
11 AM

running 15:47 [3] 3.04 km (5:12 / km) +32m 4:56 / km
ahr:126 max:142

running 35:35 [3] 4.49 km (7:55 / km) +121m 6:59 / km
ahr:151 max:188

running 17:50 [3] 3.01 km (5:56 / km) +87m 5:11 / km
ahr:175 max:192

Saturday Jan 19, 2019 #

8 AM

running 33:58 [3] 6.48 km (5:15 / km) +78m 4:57 / km
ahr:160 max:179

9 AM

running 33:59 [3] 6.48 km (5:15 / km) +55m 5:02 / km
ahr:160 rhr:59 slept:8.0 shoes: Hoka Clifton 5

Easy itw but felt hard
I think there was more climb than this
5 PM

running 26:18 [3] 5.01 km (5:15 / km) +95m 4:48 / km
ahr:145 max:166

6 PM

running 26:19 [3] 5.01 km (5:15 / km) +75m 4:53 / km
ahr:145 shoes: Hoka Clifton 5

Hfw with a stop at every supermarket in Sheffield until I found a lemongrass

Friday Jan 18, 2019 #

Note

Awake at 1am, then again at 4:30.... will I make it to the end of the work day for a run? Only coffee will tell...

cycling (commute) 45:00 [0]

8 AM

running 20:39 [3]
ahr:92 max:119

9 AM

Climbing 20:40 [2]
ahr:92 rhr:59 slept:8.75

Mosey on the autobelays in a gap between clients... finding out how unconditioned I have become for climbing
6 PM

running 1:03:13 [3] 12.01 km (5:16 / km) +247m 4:46 / km
ahr:167 max:188

7 PM

running 1:03:14 [3] 12.01 km (5:16 / km) +219m 4:50 / km
ahr:167 shoes: Inov8 Roclite

Great success... I made it through a busy work day, getting out of work late straight to a snowy Porter Summit with Dan and Tenty.... so pretty up top, really enjoyed it!

Thursday Jan 17, 2019 #

Note

Spoke to soon... asleep at 7pm so that crushed the plan of going to hills
8 AM

running 25:56 [3] 5.51 km (4:42 / km) +21m 4:37 / km
ahr:150 rhr:57 slept:10.0 shoes: Inov8 xtalon 212

Easy PB but after some toast as I was SO hungry when I woke up thinking it was dinner time... felt good! slept through last night, even after falling asleep at 7... so fingers crossed jetlags not to bad! Pretty morning on the canal but so so godamn cold with a bit of snow over night!

running 25:56 [3] 5.51 km (4:43 / km) +73m 4:25 / km
ahr:150 max:180

Wednesday Jan 16, 2019 #

running 38:46 [3] 8.22 km (4:43 / km) +5m 4:42 / km
ahr:160 shoes: On cloudsurfers

Grey. Cold. Wet. Dark.
9 AM

Note
rhr:61 slept:9.0

Flew back to the UK :(
Time difference means I shouldn't miss a day running, but have the worst swollen feet I have ever had... two new planets on the end of my legs... so will just wait to see if the swelling goes down by this afternoon!
3 PM

running 38:45 [3] 8.22 km (4:43 / km) +65m 4:32 / km
ahr:160 max:184

Tuesday Jan 15, 2019 #

running 40:50 [3] 8.02 km (5:05 / km) +90m 4:49 / km
ahr:170 max:193 rhr:64 slept:8.5 shoes: Nike zoom winflo 5

One last jog around the Yarra with Nath. Freaked all the fruit bats out so they were flapping about around us which was pretty cool!
It was so stinking hot and my feet were pretty achy from walking around the tennis yesterday! Real nice last Melb run though.

running 40:49 [3] 8.02 km (5:06 / km) +67m 4:53 / km
ahr:170 max:192

Monday Jan 14, 2019 #

running 32:03 [3] 6.0 km (5:21 / km) +7m 5:19 / km
ahr:157 max:173 rhr:58 slept:8.0 shoes: On cloudsurfers

Going to the Aus Open so could only fit in a PB with Nath, felt pretty tired and like I needed more rest before running!
Murray/Bautista match at the Open was just incredible - so lucky to have been there for it!

Sunday Jan 13, 2019 #

3 AM

running 10:16 [3] 2.06 km (4:58 / km) +55m 4:23 / km
ahr:154 max:171

Sprint Orienteering 24:53 [3] 4.78 km (5:12 / km) +11m 5:09 / km
ahr:176 max:188

running 10:24 [3] 2.1 km (4:58 / km) +10m 4:51 / km
ahr:160 max:177

8 AM

running 45:31 [3] 8.63 km (5:17 / km) +108m 4:58 / km
ahr:151 max:184

2 PM

running warm up/down 10:16 [3] 2.06 km (4:59 / km) +9m 4:53 / km
ahr:154 shoes: Nike zoom winflo 5

WU brunswick over to UoM

orienteering 24:54 [3] 4.78 km (5:13 / km) +17m 5:07 / km
ahr:176 shoes: Nike zoom winflo 5

Some of Aston’s ints around Uni of Melbourne - nice to be back and see it all and mems etc!
Some bits blocked of by construction so a bit start stoppy... flowing ok, didn’t find it overly hard orienteering but it’s not a super complex map and I know it like the back of my hand which doesn’t help for training purposes

running warm up/down 10:24 [3] 2.1 km (4:57 / km) +9m 4:51 / km
ahr:160 rhr:75 slept:8.0 shoes: Nike zoom winflo 5

7 PM

running 45:31 [3] 8.63 km (5:16 / km) +73m 5:04 / km
ahr:151 shoes: Nike zoom winflo 5

Easy one around Yarra to Lentil as anything with Harriet, met with Nath along the way, saw a snake and all the fruit bats

running 32:03 [3] 6.0 km (5:20 / km) +49m 5:08 / km
ahr:157 max:172

Saturday Jan 12, 2019 #

running 16:33 [3] 3.04 km (5:27 / km) +19m 5:17 / km
ahr:154 rhr:57 slept:7.0 shoes: Nike zoom winflo 5

WU

running (Princess Park Parkrun) 21:07 [4] 5.06 km (4:10 / km) +9m 4:08 / km
ahr:143 max:165 shoes: Nike zoom winflo 5

Gave it a bit of a crack - don’t really believe HR

running warm up/down 23:26 [3] 3.74 km (6:16 / km) +11m 6:10 / km
ahr:150 max:174 shoes: Nike zoom winflo 5

Jog around Melbourne Uni

Friday Jan 11, 2019 #

Note
rhr:57 (rest day)

Still feeling knackered and spent the day at the beach and didn’t fancy running late with N
8 PM

running 16:32 [3] 3.04 km (5:26 / km) +7m 5:23 / km
ahr:154 max:165

running 21:05 [3] 5.06 km (4:10 / km) +9m 4:08 / km
ahr:143 max:164

running 23:26 [3] 3.74 km (6:16 / km) +15m 6:08 / km
ahr:150 max:174

Thursday Jan 10, 2019 #

Note
rhr:65 (rest day)

Post falls camp brokenness

Wednesday Jan 9, 2019 #

running 1:08:17 [3] 13.21 km (5:10 / km) +31m 5:07 / km
ahr:161 max:189 rhr:65 shoes: Nike zoom winflo 5

Joining for part of Naths Bday run on the Yarra! Lovely evening and cool to see all the fruit bats!
7 AM

running 1:08:16 [3] 13.21 km (5:10 / km) +101m 4:59 / km
ahr:161 max:187

Tuesday Jan 8, 2019 #

running warm up/down 18:31 [3] 3.12 km (5:56 / km) +19m 5:46 / km
ahr:155 max:181 rhr:60 slept:7.5 shoes: Nike zoom winflo 5

running intervals 18:31 [4] 4.57 km (4:03 / km) +23m 3:57 / km
ahr:142 max:159 shoes: Nike zoom winflo 5

Aquaduct 4 x 1km reps/off 80s

running warm up/down 17:58 [3] 3.03 km (5:56 / km) +51m 5:28 / km
ahr:147 max:166 shoes: Nike zoom winflo 5

orienteering intervals 1:10:28 [3] 5.97 km (11:48 / km) +261m 9:41 / km
ahr:157 max:188 shoes: Inov8 xtalon 212

Training around Mt Hickey. First half really nice and fun part of the map - starting out as intervals and regrouping because we were a bit scared of snakes, but we lost Harriet around half way so just decided to keep going and try catch her near the end... it got a bit dense and green after that point and less fun, and by the end we were all just real tired and keen to call it quits!
4 AM

Forest Orienteering 1:10:28 [3] 5.97 km (11:48 / km) +289m 9:30 / km
ahr:157 max:188

Monday Jan 7, 2019 #

running 56:12 [3] 10.3 km (5:27 / km) +100m 5:12 / km
ahr:163 max:185 rhr:63 slept:9.0 shoes: Nike zoom winflo 5

Really nice group run from Wallace hut over to Pretty Valley! Views for days!
Body and lungs felt extremely fatigued this morning before running so thought I was really going to struggle but felt ok once running. HR high and really had to consciously control my breathing, but I got round and had a nice time

running 8:03 [3] 1.36 km (5:55 / km) +55m 4:55 / km
ahr:144 max:152 shoes: Nike zoom winflo 5

Little jog up to the car after a nice ice dip in the dam

running 8:03 [3] 1.36 km (5:56 / km) +57m 4:54 / km
ahr:144 max:152

10 PM

running 18:30 [3] 3.12 km (5:55 / km) +19m 5:45 / km
ahr:155 max:180

running 21:53 [3] 4.57 km (4:47 / km) +41m 4:35 / km
ahr:142 max:157

running 17:58 [3] 3.03 km (5:56 / km) +70m 5:19 / km
ahr:147 max:165

Sunday Jan 6, 2019 #

running long 2:48:24 [4] 22.71 km (7:25 / km) +400m 6:49 / km
ahr:161 max:200 rhr:57 slept:8.0 shoes: Inov8 xtalon 212

Long Razorback Hotham to Feathertop then the others did back but I opted to head down to Harrietville and do the same length but no more climb as I was really really struggling to breathe! Legs and body felt ok but I could control my breathing at all - guess it was a combination of fatigue and altitude but I was a little frustrated as everyone else seemed to be doing fine and I’ve trained and climbed much higher than this before! A nice couple gave me a puff of ventolin on feathertop but I think by this point I was so far in oxygen dept it help momentarily to control my breathing but didn’t do a lot to get me through the next 11km haha! Only took one tumble down though which felt like a success! Then rolled into the river in Harrietville! Felt a bit down on my performance and some things that were said after but it was a gorgeous day out in a stunning place so life really is not all that bad at all :)
11 PM

running 56:11 [3] 10.3 km (5:27 / km) +103m 5:12 / km
ahr:163 max:185

Saturday Jan 5, 2019 #

running 1:05:24 [3] 11.1 km (5:54 / km) +350m 5:05 / km
ahr:166 max:196 rhr:59 slept:8.0 shoes: Inov8 xtalon 212

Nice little run up top Hotham with Ais, Brodes, Patty and Krystal. HR a little high for an easy run, but I have since learnt that I am struggling with even this small amount of altitude this week... not surprised, the hike was pretty knackering! Started out all raining, and then cleared and the clouds started settling between the mountain ranges, was beautiful!
5 AM

running 1:05:24 [3] 11.01 km (5:56 / km) +398m 5:02 / km
ahr:166 max:196

11 PM

running 2:48:23 [3] 22.7 km (7:25 / km) +424m 6:47 / km
ahr:161 max:198

Friday Jan 4, 2019 #

hike 3:30:00 [1] 15.0 km (14:00 / km) +350m 12:32 / km
shoes: On cloudsurfers

Borough Huts back to Halls Gap, a bit heartbreaking that we couldn’t get down to the dam for a swim so we went back up to Venus Baths after downing an ice cold bundy! So hot we all thought we would die... refer back to day one for temp! Been a really fun hike, have really enjoyed myself!

Thursday Jan 3, 2019 #

hike 1:30:00 [2] 5.0 km (18:00 / km) +400m 12:51 / km
ahr:110 max:137 rhr:55 slept:7.0 shoes: On cloudsurfers

Bugiga camp up to Mt Rosea

hike 1:55:00 [1] 8.8 km (13:04 / km) +172m 11:54 / km
shoes: On cloudsurfers

Mt Rosea down to Borough Hut! We were so desperate for a swim and we did get a bit of a murky dip but the river was pretty dried up! Another gorgeous night under the stars and woke up to a big old deer looking over me... so random and cool

Wednesday Jan 2, 2019 #

running 43:25 [3] 9.03 km (4:48 / km) +86m 4:35 / km
ahr:161 rhr:67 slept:7.5 shoes: Nike zoom winflo 5

Woke up feeling a little underslept and not that keen but felt pretty good once out! Was keen to run - probably won’t for the next 3 days - hiking in Grampians!
Chucked in the strides that Ais and I were gonna do but bumped it up to 10 x 45s/off 60s as 5 went by a bit too fast!

hike 1:35:00 [2] 5.44 km (17:28 / km) +450m 12:21 / km
ahr:120 max:156 shoes: On cloudsurfers

Hiking in the Grampians with Max, Elle and her sister and bf for 3 days - very fun but very very very wam! 44degrees when we finished! V chilled out pace most the way with lots of stops as Elle and Jess found bits of it quite hard! But still was very exhausting in the heat and with the pack!
Day 1 pt 1 - Halls gap to the Pinnacle via the Venus Baths and Grand Canyon.

hike 1:00:00 [1] 4.2 km (14:17 / km) +117m 12:32 / km
ahr:103 max:136 shoes: On cloudsurfers

The pinnacle down to Bugiga campsite - so cool little log platforms in the middle of the forest, where we watched the sun go down over the south of the Gramps, slept under a clear star night and then watched the sunrise - beaut
5 AM

running 1:29:17 [3] 4.34 km (20:33 / km) +469m 13:21 / km
ahr:119 max:155

8 AM

running 1:02:17 [3] 4.2 km (14:50 / km) +129m 12:51 / km
ahr:102 max:135

9 PM

running 1:07:59 [3] 3.94 km (17:15 / km) +301m 12:29 / km
ahr:110 max:136

Tuesday Jan 1, 2019 #

running 43:58 [3] 8.65 km (5:05 / km) +106m 4:47 / km
ahr:158 rhr:64 slept:7.0 shoes: Nike zoom winflo 5

Easy up the Bells Bash course with Ais before a nice New Years afternoon on Jan Juc beach
2 AM

running 43:58 [3] 8.65 km (5:05 / km) +122m 4:45 / km
ahr:158 max:185

9 PM

running 43:24 [3] 9.03 km (4:48 / km) +109m 4:32 / km
ahr:161 max:180

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