Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 31 days ending Jul 31, 2019:

	activity	#	time	miles		km		+m
	running	54	43:03:18	218.18		351.13		6021
	cycling	14	14:52:48	10.7		17.22		284
	Forest Orienteering	8	8:54:27	36.31	(14:43)	58.43	(9:09)	2100	56 /	59c	94%
	Sprint Orienteering	6	3:16:19	23.31	(8:25)	37.51	(5:14)	472	14 /	15c	93%
	orienteering	3	1:27:00	7.44	(11:42)	11.97	(7:16)	225
	Yoga/Pilates	2	1:26:36
	trail run	1	1:12:53	7.98	(9:08)	12.85	(5:40)	307
	S&C	2	56:42
	Climbing	1	35:00
	swim	1	21:00	0.47	(45:04)	0.75	(28:00)
	Drills	2	16:30	1.39	(11:51)	2.24	(7:22)
	Total	62	76:22:33	305.77		492.1		9410	70 /	74c	94%
averages - sleep:8.2 rhr:56

16:29

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Wednesday Jul 31, 2019 #

running warm up/down 11:03 [3] 2.2 km (5:01 / km) +5m 4:58 / km
ahr:145 max:166 rhr:61 slept:6.5 shoes: Nike zoom winflo 5

Sprint Orienteering race 18:36 [4] *** 3.87 km (4:48 / km) +79m 4:22 / km
ahr:171 max:191 spiked:14/15c shoes: Nvii Crazy Light F2

Bit hungover from the rest night but we all fancied going out to the sprint anyway... planned just to jog it but then heard there might be food prizes and felt good warming up so gave it a go. Ran clean - maybe could have gone slightly better in the long leg where I lost my time to Kirsten but was happy otherwise to come in 3rd. Fun little area for aa park sprint, they managed to make it interesting with some good route choice through the urban area.

running warm up/down 11:30 [3] 2.16 km (5:19 / km) +14m 5:09 / km
ahr:153 max:171 shoes: Nvii Crazy Light F2

11 AM

Sprint Orienteering 11:03 [3] 2.19 km (5:02 / km) +2m 5:00 / km
ahr:145 max:166

running 18:42 [3] 3.87 km (4:50 / km) +79m 4:23 / km
ahr:171 max:191

running 11:30 [3] 2.16 km (5:20 / km) +12m 5:11 / km
ahr:153 max:170

Tuesday Jul 30, 2019 #

orienteering warm up/down 13:49 [3] 1.4 km (9:52 / km) +53m 8:18 / km
ahr:153 max:179 rhr:57 slept:7.5 shoes: Icebug spirit6

Forest Orienteering race 43:33 [4] *** 4.59 km (9:29 / km) +194m 7:50 / km
ahr:176 max:194 spiked:19/19c shoes: Icebug spirit6

Scottish 6 Day 3 Middle WRE - felt absolutely knackered so it was a bit of a push to try and get some momentum in the middle of the day in the heat but I had a clean run that I was happy enough with. Only could have bettered it with a bit more speed which I just didnt have after the first 2 days. In a little mini stacked train with Fay then Lizzie then Cat behind... LIzzie and Cat came motorin through and then I ran with Fay through the rest of the course which left me with an ok result... bit off the pace but happy enough.

running warm up/down 13:10 [3] 2.07 km (6:22 / km) +8m 6:14 / km
ahr:144 max:171 shoes: Icebug spirit6

11 AM

Forest Orienteering 13:49 [3] 1.4 km (9:52 / km) +66m 8:00 / km
ahr:153 max:179

Forest Orienteering 43:33 [3] 4.59 km (9:29 / km) +183m 7:55 / km
ahr:176 max:194

running 13:10 [3] 2.07 km (6:22 / km) +8m 6:15 / km
ahr:144 max:170

Monday Jul 29, 2019 #

running warm up/down 10:17 [3] 2.06 km (5:00 / km) +12m 4:51 / km
ahr:180 max:196 rhr:59 slept:9.0 shoes: Nvii Forest 2

Forest Orienteering race 1:05:36 [4] *** 8.19 km (8:01 / km) +306m 6:45 / km
ahr:172 max:196 spiked:18/18c shoes: Nvii Forest 2

Scottish 6 day 2 - good race, felt like I had good flow in the nav and was running smooth... one or two bits hesitant where I could have saved a little time but otherwise happy with this.

running warm up/down 11:53 [3] 2.02 km (5:53 / km) +84m 4:52 / km
ahr:151 max:180 shoes: Nvii Forest 2

10 AM

running 11:53 [3] 2.02 km (5:53 / km) +87m 4:51 / km
ahr:151 max:179

Forest Orienteering 1:05:36 [3] 8.19 km (8:00 / km) +312m 6:44 / km
ahr:172 max:196

running 10:17 [3] 2.06 km (4:59 / km) +9m 4:53 / km
ahr:180 max:195

Sunday Jul 28, 2019 #

Event: Scottish 6 Days 2019

Forest Orienteering race 1:20:05 [4] *** 8.55 km (9:22 / km) +310m 7:56 / km
ahr:173 max:192 spiked:19/22c rhr:58 slept:8.0 shoes: Icebug spirit6

Scottish day 1 - rough area, early start. Bit slow and definitely scrappy and hesitant, got round ok though. 6th but quite a bit off the pace.

running warm up/down 14:02 [3] 2.19 km (6:24 / km) +99m 5:14 / km
ahr:157 max:182 shoes: Icebug spirit6

running warm up/down 11:46 [3] 2.03 km (5:48 / km) +31m 5:23 / km
ahr:155 max:168 shoes: Nike zoom winflo 5

9 AM

running 14:02 [3] 2.19 km (6:24 / km) +107m 5:09 / km
ahr:157 max:180

Forest Orienteering 1:20:06 [3] 8.55 km (9:22 / km) +314m 7:55 / km
ahr:173 max:192

running 11:46 [3] 2.03 km (5:47 / km) +33m 5:21 / km
ahr:155 max:168

Saturday Jul 27, 2019 #

running 47:42 [3] 8.88 km (5:22 / km) +155m 4:56 / km
ahr:161 max:188 rhr:55 slept:8.55 shoes: ON Cloudventure Peak

Easy with Nath through the woods below Walla Crag... nice little loop

11 AM

running 47:41 [3] 8.88 km (5:22 / km) +156m 4:56 / km
ahr:161 max:188

Friday Jul 26, 2019 #

Note
rhr:53 slept:8.0 (rest day)

Absolutely knackered... would have liked to run in Keswick but instead took a row boat out on the lake with N and had a chill one before Scottish

Thursday Jul 25, 2019 #

running 21:10 [3] 3.92 km (5:24 / km) +50m 5:05 / km
ahr:158 max:180 rhr:56 slept:8.0 shoes: Hoka Clifton 5

In to work.... It’s SO hot! 34degrees in Sheffield today... which feels like 100 in UK humidity

S&C 20:00 [1]
ahr:100 max:119

Core 2 x 10min sets of 50/10 exercise
Sit ups
Glute/hip kicks
Dead bugs
Side planks x 2
Commandos
SL glutebridges x 2
Prone plank
Leg raises

running 26:30 [3] 4.36 km (6:05 / km) +125m 5:19 / km
ahr:152 max:171 shoes: Hoka Clifton 5

HFW - so hot absolutely died was so slow

7 AM

running 21:09 [3] 3.92 km (5:24 / km) +54m 5:03 / km
ahr:158 max:180

9 AM

running 20:06 [3]
ahr:100 max:119

4 PM

running 26:30 [3] 4.36 km (6:05 / km) +138m 5:15 / km
ahr:152 max:171

Wednesday Jul 24, 2019 #

cycling 40:00 [1]
ahr:116 max:140

Fundraiser spin at Virgin to raise some dollar for O travel this year to WOC and World cups

cycling 3:30:00 [1]
ahr:106 max:148 rhr:56 slept:6.75

cycling intervals 1:14:00 [3]
ahr:145 max:175

Was getting very bored spinning so used the slot after lunch as an opportunity to do some intervals and get aa session in.
3 x 5min run progression, 2mins easy, 5 x 1min hill//30s easy, 1min easy, 5 x 1min sprint/30s easy, 1min easy.
As best as I could with the breaks as sometimes I had to break a little longer to chat with someone who donated money. Still felt like hard work.

swim 21:00 [2] 0.75 km (28:00 / km)

Little swim in a break to A) cool down and B) rest the aching muscles a bit

cycling 40:21 [2]
ahr:121 max:145

cycling 2:01:35 [1]
ahr:114 max:141

Today has been monster! Feeling a little broken but also very proud of myself!
Gearing up now for WOC, have done my last hard training set and today was another last hurdle I wanted to get past! Now its all the fun and games over the next month!
It’s been fantastic putting on a fundraiser at Virgin today and showing my clients what its all about for me and getting a bit out of routine and comfort zone. I feel like I have really worked hard for the money I’ve raised and in a way wish more Aussie’s would be encouraged to fundraise. At the end of the day the sport is expensive and we seem to be in this monotonous cycle of no funding, as a result of average results and lower perceived deserving. I strongly believe our results reflect the time that we as athletes can spend away from work focusing on the sport - its no where near those that the nations who get full funding can... And I’ve worked hard this past year to try and get the most optimal work/orienteering balanced lifestyle as is possible for me. I’m happy to have worked hard today for these donations today... they go a long way in supporting the time off I take to travel, train and compete where our sporting governing bodies can’t or wont and hope other transitioning Aussie will be encouraged to by their clubs, coaches and other athletes!!

C • Niiiice! 7

running 25:01 [3]
ahr:117 max:140

running 3:20:23 [3]
ahr:106 max:148

running 1:14:11 [3]
ahr:145 max:173

running 21:00 [3] 0.77 km (27:06 / km)

running 40:21 [3]
ahr:121 max:145

3 PM

running 2:01:35 [3]
ahr:114 max:141

Tuesday Jul 23, 2019 #

running 22:29 [3] 4.39 km (5:07 / km) +44m 4:53 / km
ahr:156 max:164 rhr:58 slept:8.0 shoes: Hoka Clifton 5

Easy Fullwood pre brek... toe feeling fine bar like one odd step... think these shoes help

cycling (Commute) 25:00 [1]

running warm up/down 15:46 [3] 3.27 km (4:49 / km) +20m 4:41 / km
ahr:155 max:177 shoes: Hoka Clifton 5

To track

Yoga/Pilates 26:36 [1]
ahr:83 max:102

Drills 5:24 [2] 0.55 km (9:49 / km)
ahr:138 max:161 shoes: Nike zoom elite

Cut short when I almost missed the start of the session

running intervals 29:39 [5] 5.0 km (5:56 / km)
ahr:154 max:182 shoes: Nike zoom elite

Harriers session - 3 x (3 x 400/1min off)/3mins off which was actually off 44s recoveries for me, followed by 4 strides
This was a good session for me and did well for consistency. Times were on the better side of my reps and I didn’t peter off and felt like I did keep pushing myself when I could have easily just sat back a few seconds more comfortable.
84, 87, 86
86, 86, 86
87, 86, 87

running warm up/down 16:53 [3] 3.31 km (5:06 / km) +37m 4:50 / km
ahr:178 max:189 shoes: Hoka Clifton 5

Back to shop

6 AM

running 22:28 [3] 4.39 km (5:07 / km) +45m 4:52 / km
ahr:156 max:163

3 PM

running 26:35 [3]
ahr:83 max:102

running 15:46 [3] 3.27 km (4:50 / km) +19m 4:42 / km
ahr:155 max:177

running 5:24 [3] 0.55 km (9:49 / km) +5m 9:23 / km
ahr:138 max:161

running 16:52 [3] 3.31 km (5:06 / km) +45m 4:46 / km
ahr:178 max:189

Sprint Orienteering 29:38 [3] 5.0 km (5:55 / km) +16m 5:50 / km
ahr:154 max:181

Monday Jul 22, 2019 #

cycling (Commute) 30:00 [1]
rhr:57 slept:9.0

Forest Orienteering 1:11:05 [3] 7.18 km (9:54 / km) +201m 8:41 / km
ahr:138 max:176 shoes: Ice bug zeal

Told Tent I wanted to get a bit of heather bashing/compass work in so we headed out to Barlow/Curbar for something different. Bottom half of Curbar Edge at the start of the map was just a shit show... ferns taller than us... think I did a 19min km trying to get through them... was orienteering fine and I guess kinda good/tricky compass when you cant see anything but it just wasn’t fun so dropped down to a track, had a nice little trundle up to the edge and then did the rest of the course getting some easy O/terrain running in.... felt very unmotivated yesterday for heather bashing but it was a nice evening and I felt fine once I got going.... could feel toe a bit though.

5 PM

Forest Orienteering 1:11:04 [3] 7.18 km (9:54 / km) +214m 8:37 / km
ahr:138 max:176

Sunday Jul 21, 2019 #

running long 1:40:36 [3] 16.46 km (6:07 / km) +430m 5:24 / km
ahr:162 max:185 shoes: Inov8 Roclite

Sunday Long Run with Lova out to Wyming and back along top path! Gorgeous morning for it!
Body and legs felt a little fatigued and a bit slow but wasn’t struggling to get round! Potentially a bit hayfevery- breathing a bit heavy through the thick stuff at the start!
Couldn’t feel toe until last couple of kms but it’s a bit stiff now after!

cycling (Commute) 22:00 [1]

Not entirely sure what happened but somethings clunked (something broke or I hit the curb or something) and I’ve fallen pretty hard right onto the front of the saddle just before getting into work... really really hurt the coccyx and have had a pedal straight into the Achilles so feeling a bit sore

7 AM

running 1:40:35 [3] 16.46 km (6:07 / km) +444m 5:23 / km
ahr:162 max:185

Saturday Jul 20, 2019 #

running 20:58 [3] 4.05 km (5:11 / km) +39m 4:56 / km
ahr:155 max:174 rhr:59 slept:8.0 shoes: Hoka Clifton 5

Easy PB... bit bored otherwise fine!
Getting a little worried that I may be developing a bit of a niggle in my rhs big toe joint... been feeling it a bit running and after... monitor it but might go see Kim when she’s back from hol if no improvement

cycling (Commite) 30:00 [1]

Sprint Orienteering 45:45 [3] 8.73 km (5:14 / km) +142m 4:51 / km
ahr:152 max:187 shoes: ON cloudflow

Some sprint training that Ryan had set around the uni and sent to me... was good setting and good to get the brain ticking over! Only missed on route choice I think - which was a tricky one but also I printed on low ink so hard to see some of the block off whoops!
Probs went out a bit fast cos faded pretty quick after the first two kms... tired after a good week of training though! Feeling toe a little so iced after under orders of Dr Lova

6 AM

running 20:57 [3] 4.05 km (5:10 / km) +39m 4:56 / km
ahr:155 max:174

5 PM

running 45:45 [3] 8.73 km (5:15 / km) +146m 4:50 / km
ahr:152 max:185

Friday Jul 19, 2019 #

cycling (Commute) 35:00 [1]
rhr:59 slept:8.0

Climbing 35:00 [1]
ahr:93 max:117

Pre brek autobelays at work - feeling tired and stiff but this definitely helped to loosen off

running 53:46 [3] 9.36 km (5:45 / km) +232m 5:07 / km
ahr:156 max:182 shoes: ON Cloudventure Peak

Got in from work and accidentally fell asleep for an hour but then a lot better when getting out for a run! Just trying to find my way around Rivelin... still don’t get it! Felt a bit tired in the body so just happy at a steady pace but didn’t feel hard

6 AM

running 35:04 [3]
ahr:93 max:117

6 PM

running 53:46 [3] 9.36 km (5:45 / km) +231m 5:07 / km
ahr:156 max:181

Thursday Jul 18, 2019 #

cycling (Commute) 28:00 [1]
rhr:61 slept:8.25

Yoga/Pilates 1:00:00 [1]
ahr:79 max:106

Doms for days... needed a rool good stretch

running intervals 36:02 [5] 8.01 km (4:30 / km) +84m 4:16 / km
ahr:146 max:176 shoes: Nvii Crazy Light F2

Harriers Thursday session in Bingham tonight;
4 x out and back rep of the park but you turned when you saw the first person reach the end which equated to about 1200 for me/off 3mins.
Only had time for some strides to warm up and about 2.5km cool down - not ideal as I’m stiff today but better than nothing and felt strong in sesh.
4:55 (1.23km), 4:42 (1.19), 4:43 (1.18), 4:53 (1.22)

8 AM

running 59:42 [3]
ahr:79 max:106

5 PM

running 36:01 [3] 8.01 km (4:30 / km) +106m 4:13 / km
ahr:146 max:175

Wednesday Jul 17, 2019 #

running 20:50 [3] 4.08 km (5:06 / km) +35m 4:54 / km
ahr:160 max:184 rhr:59 slept:7.5 shoes: Hoka Clifton 5

ITW

S&C 36:42 [2]
ahr:116 max:166

Glute activation
Shoulder mobility
4x (10x40kg back squat, 10x10kg bottoms up press, 20xRband deadbugs)
3x (10x45kg deadlifts, 10esxRband pallof press, 4xnegatives)
3x (10x60” box jumps, 10x8kg KB snatches)

running 23:46 [3] 4.14 km (5:44 / km) +137m 4:56 / km
ahr:163 max:190 shoes: Hoka Clifton 5

HFW - stomach feeling bad had to stop and walk a few times

running (SRG) 44:01 [3] 7.55 km (5:50 / km) +141m 5:20 / km
ahr:150 max:180 shoes: On cloudsurfers

Slow one tonight with a new girl who probably should have gone in the slow group - however this was fine by me at the end of a heavy day

6 AM

running 20:49 [3] 4.08 km (5:06 / km) +35m 4:53 / km
ahr:160 max:184

running 36:42 [3]
ahr:116 max:166

9 AM

running 23:45 [3] 4.14 km (5:44 / km) +147m 4:52 / km
ahr:163 max:189

5 PM

running 44:01 [3] 7.55 km (5:50 / km) +166m 5:15 / km
ahr:150 max:180

Tuesday Jul 16, 2019 #

cycling (Commute) 30:00 [1]

Into work, out to track, track to Meadowhall... didn’t have enough time to warm up and down for track so sort of used this as warm up/down

Drills warm up/down 11:06 [2] 1.69 km (6:34 / km)
ahr:143 rhr:58 slept:8.5 shoes: Brooks Hyperion

Jog + drills

running intervals 27:21 [4] 6.18 km (4:26 / km)
ahr:155 max:178 shoes: Brooks Hyperion

Harriers - started out feeling good and fast for me but faded! Still not too bad a sesh!
2x(3x500/off 100jog)/off 400jog, 1200/200float/100sprint/100jog

1:45, 1:47, 1:51
1:51, 1:53, 1:52
4:54, 20”

cycling 34:56 [3] 8.61 km (4:03 / km) +131m 3:46 / km
ahr:135 max:170

Back from Meadowhall to home after drowning my laptop sorrows in some real greasy chips! Legs tired af uphill home

4 PM

Sprint Orienteering 11:06 [3] 1.69 km (6:34 / km) +5m 6:28 / km
ahr:143 max:160

Sprint Orienteering 27:20 [3] 6.18 km (4:25 / km) +8m 4:24 / km
ahr:155 max:178

7 PM

cycling 34:56 [3] 8.61 km (4:04 / km) +153m 3:44 / km
ahr:135 max:169

Monday Jul 15, 2019 #

trail run 1:12:53 [3] 12.85 km (5:40 / km) +307m 5:04 / km
ahr:158 max:188 rhr:56 slept:9.5 (sick) shoes: ON Cloudventure Peak

Went out to check out the Edale 'Be Kinder' art trail with Nath - was a bit random but cool - first 3km alot of stopping to see the arts then we continued on up and had a nice run on a gorgeous day out in the Peak! Both feeling pretty tired so it was nice to just meander along together on a nice day.

cycling (commute) 22:00 [1]

3 PM

running 1:12:53 [3] 12.85 km (5:40 / km) +307m 5:04 / km
ahr:158 max:187

Sunday Jul 14, 2019 #

orienteering 12:35 [2] 2.13 km (5:54 / km) +49m 5:18 / km
ahr:124 max:148 rhr:57 slept:8.0 (sick) shoes: On cloudsurfers

Really really bad stomach this morning so didnt think I would be doing anything again but felt ok after a gastro tablet so went out and hung for the SYO bbq event then ran some of it

Sprint Orienteering 52:51 [3] 9.84 km (5:22 / km) +220m 4:50 / km
ahr:168 max:201 (sick) shoes: On cloudsurfers

Ran around most of the long course for the bbq - just cut the second loop back into the edge off - feeling pretty knackered but at least I can run so happy to have done something

12 PM

running 12:35 [3] 2.13 km (5:55 / km) +52m 5:16 / km
ahr:124 max:146

2 PM

running 52:51 [3] 9.84 km (5:22 / km) +239m 4:47 / km
ahr:168 max:200

Saturday Jul 13, 2019 #

orienteering 43:49 [2] 5.36 km (8:10 / km) +82m 7:36 / km
ahr:130 max:167 rhr:55 slept:8.75 (sick) shoes: ON cloudventure

Another busy day control hanging for the Millhouses event I planned

orienteering 16:47 [2] 3.08 km (5:27 / km) +41m 5:07 / km
ahr:144 max:182 shoes: ON cloudventure

control collecting

10 AM

running 43:49 [3] 5.36 km (8:11 / km) +102m 7:28 / km
ahr:130 max:166

2 PM

running 16:47 [3] 3.08 km (5:27 / km) +49m 5:03 / km
ahr:144 max:182

Friday Jul 12, 2019 #

cycling (commute) 45:00 [1]
rhr:53 slept:8.2 (sick)

running 33:25 [3] 6.16 km (5:25 / km) +36m 5:16 / km
ahr:149 max:163 shoes: ON Cloudstratas

Suuuuper busy day with an ON demo day - finally feeling well enough to try a little run - hard work as suspected but got around!

5 PM

running 33:25 [3] 6.16 km (5:26 / km) +30m 5:18 / km
ahr:149 max:163

Thursday Jul 11, 2019 #

cycling (commute) 25:00 [1]
rhr:50 slept:8.8 (sick)

Finally felt a bit better - enough to be back in at work

Wednesday Jul 10, 2019 #

Note
rhr:50 slept:9.0 (sick)

Tuesday Jul 9, 2019 #

Note
rhr:58 slept:8.0 (sick)

Face still really swollen and painful so went into the hospital this morning and they confirmed that there Is infection in the tooth socket... can’t say I’m overly surprised with my track record this year... but it is very annoying as I was just starting to feel fit and like I was running strong at ASOM again and this is another set back that’s going to put me out for at least a week! On antibiotics now so here’s to hoping it clears up in time for me to control set for my schools event on sat, but in the mean time there’s not a lot of point in training as I’m in pain, need to reduce the swelling and walking 10mins to and from the hospital exhausted me enough to need a nap this afternoon.

Monday Jul 8, 2019 #

Note
rhr:50 slept:9.0 (sick)

Sunday Jul 7, 2019 #

Note
rhr:53 slept:10.0 (sick) (rest day)

Saturday Jul 6, 2019 #

Note
rhr:55 slept:8.0 (sick) (rest day)

So face has swollen right up - look like a chipmunk and a bit extra...

Friday Jul 5, 2019 #

running 21:48 [3] 4.33 km (5:02 / km) +36m 4:50 / km
ahr:156 max:174 rhr:57 slept:7.0 shoes: Hoka Clifton 5

ITW

running 24:42 [3] 4.57 km (5:24 / km) +91m 4:55 / km
ahr:146 max:161 shoes: Hoka Clifton 5

Back from work straight to the dental hospital to get the other wisdom tooth out - this one has been far more painful and needed stitches... so probably a weekend if not a few more days off for me!

6 AM

running 21:48 [3] 4.33 km (5:02 / km) +33m 4:51 / km
ahr:156 max:174

8 AM

running 24:41 [3] 4.57 km (5:24 / km) +94m 4:54 / km
ahr:146 max:161

Thursday Jul 4, 2019 #

cycling (commute) 20:00 [1]

even shorter from broomhill now

running 42:24 [3] 7.21 km (5:53 / km) +260m 4:59 / km
ahr:148 max:178 rhr:61 slept:8.0 shoes: ON cloudventure

Up to Riv with Lova after work... hills hills and more hills esp after riding straight uphill home

5 PM

running 36:49 [3] 6.29 km (5:51 / km) +232m 4:57 / km
ahr:148 max:176

Wednesday Jul 3, 2019 #

running 12:46 [3] 2.59 km (4:56 / km)
ahr:140 max:152 rhr:53 slept:7.75 shoes: On cloudsurfers

into shop

running (SRG) 33:28 [3] 6.2 km (5:24 / km) +85m 5:03 / km
ahr:142 max:160

running 14:11 [3] 2.68 km (5:18 / km) +100m 4:28 / km
ahr:143 max:157 shoes: saucony freedom iso 2

home from shop

cycling (commute) 25:00 [1]

4 PM

running 12:45 [3] 2.59 km (4:55 / km)
ahr:141 max:151

5 PM

running 33:28 [3] 6.2 km (5:24 / km) +108m 4:58 / km
ahr:142 max:160

running 14:11 [3] 2.68 km (5:18 / km) +98m 4:28 / km
ahr:143 max:157

Tuesday Jul 2, 2019 #

running 31:09 [3] 6.2 km (5:01 / km) +13m 4:58 / km
ahr:160 max:183 rhr:60 slept:7.0 shoes: On cloudsurfers

Dog jog pre brek with Wati up the canal. Off to wimbledon today so all I will be able to fit in... didnt sleep super well last night and didn’t feel great, bit of a funny stomach, had to stop for Wati a few times at the start then never really settled in - stitch at the end

6 AM

running 31:08 [3] 6.2 km (5:01 / km) +20m 4:57 / km
ahr:160 max:181

Monday Jul 1, 2019 #

running 58:48 [3] 11.5 km (5:07 / km) +64m 4:58 / km
ahr:155 max:185 rhr:58 slept:8.75 shoes: On cloudsurfers

Nice sunset canal jog with Nath... tried to take Wati but think he spooked a bit so we left him home!

7 PM

running 58:48 [3] 11.51 km (5:07 / km) +80m 4:56 / km
ahr:155 max:181

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