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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 31 days ending Aug 31, 2019:

activity # timemileskm+m
  Forest Orienteering11 11:50:30 52.12(13:38) 83.87(8:28) 2696121 /131c92%
  running23 11:13:56 77.2(8:44) 124.24(5:25) 1893
  cycling8 4:42:00
  Yoga/Pilates 2 1:34:39
  hike1 1:30:00
  S&C1 45:46
  swim1 30:37 0.78(39:25) 1.25(24:30)
  Sprint Orienteering1 30:02 3.25(9:14) 5.24(5:44) 147
  orienteering1 25:45 2.01(12:47) 3.24(7:57) 174
  Fell run1 21:55 1.28(17:04) 2.07(10:36) 230
  Drills2 20:05 0.3 0.48 2
  Total39 33:45:15 136.94 220.38 5141121 /131c92%
averages - sleep:7.9 rhr:58

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Saturday Aug 31, 2019 #

cycling (Commute) 10:00 [1]

2 PM

running 40:46 [3] 8.03 km (5:05 / km) +146m 4:39 / km
ahr:155 max:180 rhr:55 slept:7.75 shoes: ON cloudflow

Extended HFW... was going to go up to Forge dam but left work a bit late and felt quite heavy in the chest so just kept it sensible... keen to get back to normal next week so no point pushing it now.

Friday Aug 30, 2019 #

cycling (Commute) 45:00 [1]
rhr:57 slept:8.0

Thursday Aug 29, 2019 #

cycling (Commute) 25:00 [1]
rhr:56 slept:8.0 (rest day)

Wednesday Aug 28, 2019 #

cycling (Commute) 45:00 [1]
rhr:73 slept:8.0 (rest day)

Not sure I believe this HR... but I do feel shite again today so maybe

Tuesday Aug 27, 2019 #

Note
rhr:55 slept:7.75 (rest day)

Travel/work in Harrogate... slept in the evening after
Foot really stiff in arch and joint... probs have aggravated it doing Grasmere... going to just do nothing till I feel good all over again I think

Monday Aug 26, 2019 #

Note
rhr:61 slept:8.0 (rest day)

Woke up feeling like absolute shite.... soooo exhausted.. think that solidifies the idea that I may be run down and not recovered from WOC, so bailed on any idea of a hike up Skiddaw or a run and just slept half the afternoon, had a very chill day and nice swim in the lake near sunset
Toe a bit sore on top of the joint walking to the lake

Sunday Aug 25, 2019 #

hike 1:30:00 [1]

Helm Crag with Naths fam
3 PM

running warm up/down 10:01 [3] 1.75 km (5:44 / km) +12m 5:33 / km
ahr:148 max:159 rhr:60 slept:7.8 shoes: Nvii Forest 2

Fell run race 21:55 [5] 2.07 km (10:36 / km) +230m 6:49 / km
ahr:128 max:194 shoes: Nvii Forest 2

Grasmere guides race... fair to say I did not love this... its not often I wish I hadn’t done a race even if I do crap... but I felt horrendous in this... so dizzy the whole way and it very quickly became a spectacle of just getting it over with... too scared to pull out as everyone could see the entire thing.
It was hot and we had just walked Helm crag in the heat in the morning too and I think I’m still just wiped from WOC...
Maybe Ill come back next year to give it an actual go haha.

Saturday Aug 24, 2019 #

8 AM

running 50:58 [3] 9.83 km (5:11 / km) +104m 4:55 / km
ahr:162 max:187 rhr:61 slept:6.5 shoes: Brooks Ricochet

Hungover parkrun trying to pace Harriet but she was even more hungover I think and I accidentally left her behind... then just did a little woods loop on the bottom of Latrigg with Nath... all feeling like such hard work atm

Friday Aug 23, 2019 #

8 AM

running 22:49 [3] 4.48 km (5:05 / km) +13m 5:01 / km
ahr:161 max:179 rhr:61 slept:8.0 shoes: Brooks Ricochet

In to Virgin
11 AM

running 24:13 [3] 4.83 km (5:01 / km) +68m 4:41 / km
ahr:150 max:179 shoes: Brooks Ricochet

Virgin to shop

Feeling tired and could feel toe joint a bit

Thursday Aug 22, 2019 #

cycling (Commute) 25:00 [1]

7 PM

running 40:21 [3] 8.31 km (4:51 / km) +53m 4:42 / km
ahr:159 max:182 rhr:57 slept:8.5 shoes: On cloudsurfers

Forge Dam and then down to Eccy for drinks for Cats 30th! Good chat and encouragement from Ricky B about my woc race! Literally SO many random people have been so please for me... seems like I am my only critic which is very nice!
Chest feeling tight so maybe just need to watch that that sleep cold isn’t a cold cold!

Forgot to side note that I saw Kim yesterday about my toe joint/foot... she said it was tight but thought it was fine to do easy-mod running on... couldn’t feel it occasionally on the run today but don’t think it was concerning feels - another to monitor...

running 16:49 [3] 3.35 km (5:01 / km) +89m 4:26 / km
ahr:142 max:184 shoes: On cloudsurfers

Home from Cats bday

Wednesday Aug 21, 2019 #

Note
rhr:57 slept:7.0 (rest day)

Finally an evening to catch up on some sleep.... so bailed on DP club night after promising James I’d go... sorry James... sleep felt too good.
Also had a sore throat and stomach all day... think it was just one of those lack of sleep sick days though!

Tuesday Aug 20, 2019 #

cycling (Commutes) 50:00 [1]
rhr:58 slept:6.0 (rest day)

In and out of work and to dinner and back...
Another rest day - got home at 2am, straight into work and then a walk up win hill and dinner with an old friend left no time for training anyway

Monday Aug 19, 2019 #

8 AM

running 52:11 [3] 10.06 km (5:11 / km) +178m 4:46 / km
ahr:155 max:196 rhr:59 slept:8.0 shoes: Nike zoom winflo 5

Sightseeing round Oslo

Sunday Aug 18, 2019 #

Note
rhr:60 slept:4.5 (rest day)

Travel/rest/banquet recovery day.... made my 18000 steps by 9am with all that dancing

Saturday Aug 17, 2019 #

4 PM

running warm up/down 28:04 [3] 4.51 km (6:13 / km) +23m 6:04 / km
ahr:155 max:188 rhr:55 slept:9.0 shoes: Icebug spirit6

Warm up for WOC relay... in the absolute pissing rain... drenched through by the time we started

Forest Orienteering race 47:46 [4] 5.86 km (8:09 / km) +83m 7:36 / km
ahr:174 max:198 shoes: Icebug spirit6

World Champs Relay - Leg 3
Loved it!! Didn’t even feel too nervous starting... just so wanted to get out in the forest and race by the end of the week!!
Absolutely bombed it round the first loop and sapped all my energy but felt great passing through the arena... no girls behind me in sight and Brodie shouting that I was real close to and could catch Greta... which I did on the run out, but then took a less optimal and more sloggy route choice on the long leg and got very tired and slowed down quite a lot here! Little wiggle into this control but relocated super quick so avoided a big miss and had that in another two controls circles later in the course but very little time loss... maybe 30s each and overall was very pleased with a stable run on my world champs debut. Literally the only thing I think I could have done better was run faster... but I felt tired on the day and gave what I had. Hungry for more!!!

Friday Aug 16, 2019 #

11 AM

Yoga/Pilates 49:47 [1]
ahr:80 max:124

5 PM

running 28:40 [3] 5.46 km (5:15 / km) +100m 4:49 / km
ahr:165 max:185 rhr:56 slept:9.5 shoes: Nike zoom winflo 5

Sharpener around the forest trails from the club hut before sat race - 10 x 1min/1min strides in the middle

Thursday Aug 15, 2019 #

Note
rhr:57 slept:8.0 (rest day)

Wednesday Aug 14, 2019 #

12 PM

running 9:43 [3] 1.87 km (5:13 / km) +32m 4:48 / km
ahr:145 max:165 shoes: Nvii Forest 2

Forest Orienteering 22:28 intensity: (13 @1) + (31 @2) + (3:50 @3) + (12:56 @4) + (4:58 @5) 2.73 km (8:13 / km) +43m 7:37 / km
ahr:173 max:194 spiked:7/7c rhr:57 slept:9.25 shoes: Nvii Forest 2

Last O training before relay - felt very tired after being at the arena all day yesterday so had decided to walk around with dad today but he decided not to do any O so I decided to do some 1/1min ints in the forest. Happy with it - pushed a bit harder... ran a lot faster then trainings and didnt lose control of the nav at race pace which felt good.... I am ready now :) going to rest up the next two days and hope to take this good nav feeling into the race - very excited now the run!

running 8:32 [3] 1.47 km (5:47 / km) +8m 5:38 / km
ahr:159 max:184 shoes: Nvii Forest 2

Tuesday Aug 13, 2019 #

12 PM

running 7:31 [3] 1.47 km (5:06 / km) +13m 4:53 / km
ahr:134 max:154 rhr:57 slept:8.0 shoes: Icebug spirit6

Forest Orienteering 45:52 [3] 4.43 km (10:22 / km) +140m 8:57 / km
ahr:164 max:186 spiked:13/13c shoes: Icebug spirit6

WOC started today with the middle and that was super exciting to watch!! Impressed by everyone but especially Simon and Bridge for smokin it, Krystal for achieving her goal, Pat for keeping his head up, the fast Brits and Cecile for being queen of the day!
Felt a bit tired today so decided to just take it easy round a course today - cut the women’s 21E spectator a bit short and jogged about the first half then tried to take the last half a bit more at race pace but it was right over lunch so was a bit hungry and I ended up not pushing it.
Today was too long out at the event in the sun on my feet... to the fault of no one but just how the logistics fell... so tomorrow will only be if I can make it work to get out for only a few hours!

Monday Aug 12, 2019 #

12 PM

Forest Orienteering 37:00 [3] 3.73 km (9:55 / km) +68m 9:06 / km
ahr:158 max:182 spiked:14/14c rhr:57 slept:9.5

Model map - tried to run a bit harder today to get bit more on the edge and see if I could cope with the nav... it went well and I really enjoyed it... feeling good.... getting excited!!!

Sunday Aug 11, 2019 #

10 AM

Forest Orienteering 1:02:26 [3] 5.82 km (10:44 / km) +166m 9:23 / km
ahr:158 max:182 spiked:14/15c rhr:57 slept:9.0 shoes: Icebug spirit6

Training on Trollhetta - happy with this again, once I settled in I had good flow and I was happy with my control circles considering there was no tapes out today..
8 PM

Yoga/Pilates 44:52 [1]
ahr:84 max:105

Saturday Aug 10, 2019 #

4 PM

Forest Orienteering 1:04:22 [3] 6.02 km (10:42 / km) +180m 9:18 / km
ahr:160 max:183 spiked:19/23c rhr:60 slept:7.25

Intervals around Gillingsrød - really enjoyed it - far more then orienteering in Norway last month, and was navigating and moving quite well! A few misses towards the end - was getting tired and a bit sloppy, loosing contact and running past things. Felt much better for having a day off training yesterday but a bit sore for running around everywhere between trains/planes etc with my huge pack on... chest and back a bit achy... annoying after yesterday massage

Friday Aug 9, 2019 #

Note
rhr:57 slept:8.0 (rest day)

Felt flat yesterday and had another hectic travel day today - just not having any luck with trains in particular this year! So took a day off

Thursday Aug 8, 2019 #

8 AM

running 22:26 [3] 4.54 km (4:56 / km) +26m 4:48 / km
ahr:159 max:178 rhr:58 slept:8.5 shoes: Hoka Clifton 5

Itw
4 PM

running 19:06 [3] 3.39 km (5:38 / km) +67m 5:08 / km
ahr:134 max:159 shoes: Hoka Clifton 5

From work up to Ponderosa and control hanging for Tenty’s event
6 PM

Sprint Orienteering 30:02 [3] 5.24 km (5:44 / km) +147m 5:02 / km
ahr:150 max:176 shoes: Hoka Clifton 5

Green course on Tenty’s Ponderosa event. Pretty fun to do some different routes to normal.... flagging a lot by this point and feeling very flat running - obvs still a bit knackered and not recovered fully from Scottish but was also a very busy day at work

running 10:38 [3] 1.57 km (6:47 / km) +75m 5:28 / km
ahr:147 max:181 shoes: Hoka Clifton 5

Home from event... gave up and walked up through Broomhill.... just spent and was going SO slow

Wednesday Aug 7, 2019 #

Drills 15:00 [3]

cycling (Commute) 57:00 [2]

8 AM

S&C 45:46 [2]
ahr:93 max:139

Did my clients session from earlier that day - happy to say it was exactly the difficulty I planned.
4 x
40kg Hack Squat x 10
Sidle plank x 30s ES
Commandos x 10

4 x
100kg Leg Press x 10
10kg Back Extensions x 10

4 x
60” Box Jumps x 10
8kg KB SA Snatches x 10
Deadbugs x 30s

Ankle mobility and plantar rolling to finish
12 PM

swim 30:37 [2] 1.25 km (24:30 / km)
rhr:58 slept:7.8

Decided to add a swim to get some cardio in but giving the toe a rest.
10 laps Breast stroke WU
6 x 4 laps front crawl/2 laps breast stroke
4 laps WD

Tuesday Aug 6, 2019 #

cycling (Commute) 25:00 [1]

5 PM

running warm up/down 15:16 [3] 3.29 km (4:39 / km) +21m 4:30 / km
ahr:157 max:186 rhr:54 slept:7.8 shoes: ON cloudflow

Drills 5:05 [3] 0.48 km (10:39 / km) +2m 10:26 / km
ahr:141 max:153 shoes: Brooks Hyperion

running intervals 29:10 [4] 6.56 km (4:27 / km) +7m 4:25 / km
ahr:161 max:187 shoes: ON cloudflow

Harriers session - didnt have a very good one and therefore didnt finish the session (only dropped 2 x 400s though). Was also very lonely - only 5 guys and 1 girl (me) tonight. Toe got really aggravated in 2nd 800 so I swapped my shoes and was prepping to can the session but it felt ok in my flows even though they themselves felt a little loose for track, so I just carried on... times however were slow and just getting slower so called it at about 6km and just finished out with 4 x 100m strides. Think I’m just knackered from Scottish and a few days work in Leeds still - probably ambitious expecting a good track sesh - anyway, that is it last hard one done before Norway..

4 x 800/200 off jog, 4 x 400/100 off jog, 4 x 100m stride/100 jog
3:05(1:07), 3:08(shoe change), 3:08(1:16), 3:10(1:11)
89(40), 92(40), 93(54), 91

running warm up/down 16:17 [3] 3.42 km (4:46 / km) +41m 4:29 / km
ahr:165 max:185 shoes: ON cloudflow

Monday Aug 5, 2019 #

running 32:43 [3] 6.34 km (5:10 / km) +67m 4:54 / km
ahr:158 max:184 rhr:58 slept:8.0 shoes: Hoka Clifton 5

In Leeds again today, not sure if Ill have time/energy after work so jogged into the train station via Ponderosa. Felt ok running for a commute run, legs still perhaps a bit heavy though
6 AM

running 32:43 [3] 6.34 km (5:10 / km) +64m 4:55 / km
ahr:159 max:184

Sunday Aug 4, 2019 #

Note
rhr:59 slept:8.0 (rest day)

Long day - Keswick to Leeds for work then Leeds back to Sheff... through Pride festival... not really any time or energy for running... and body can definitely do with a rest after Scottish :D

Saturday Aug 3, 2019 #

running warm up/down 13:34 [3] 2.11 km (6:26 / km) +111m 5:05 / km
ahr:150 max:255 rhr:58 slept:8.0 shoes: Nvii Forest 2

Forest Orienteering race 35:00 [4] *** 4.98 km (7:02 / km) +132m 6:12 / km
ahr:171 max:189 spiked:13/17c shoes: Nvii Forest 2

Day 6 Middle - fairly happy with this race again - no mistakes but was very cautious of a vague downhill race and so was trying to be on it with compass and careful not to make any big blunders running past controls - turns out as it was a reasonably easy area and easy running everyone else was also pretty good at doing this and was pretty fast! Even so happy not to have any big mistakes and only a bit scrappy in a few control circles that were on very vague features.
It’s been a really fun exhausting week - really enjoyed all the races and the area and the competition has been great as usual! Happy with my nav this week - its been mostly clean and Ive practised the specific techniques I wanted to and come away with top 6 in all races and 5th overall. Ive really enjoyed it and I’m feeling a bit more ready and excited for Norway now :).

running warm up/down 13:11 [3] 2.04 km (6:28 / km) +28m 6:03 / km
ahr:154 max:174 shoes: Nvii Forest 2

11 AM

running 13:33 [3] 2.11 km (6:25 / km) +125m 4:57 / km
ahr:150 max:167

running 35:01 [3] 4.98 km (7:02 / km) +114m 6:19 / km
ahr:171 max:189

running 13:11 [3] 2.04 km (6:28 / km) +28m 6:03 / km
ahr:154 max:174

Friday Aug 2, 2019 #

orienteering 25:45 [3] 3.24 km (7:57 / km) +174m 6:16 / km
ahr:154 max:170 rhr:58 slept:8.5 shoes: Icebug spirit6

Forest Orienteering 1:38:02 [3] *** 11.83 km (8:17 / km) +383m 7:08 / km
ahr:174 max:196 spiked:25/26c shoes: Icebug spirit6

Long race at Craig a Barns - went exactly how expected... feeling knackered from the rest of the week along with most of the other competitors and just spent the race trying to get to the end as opposed to attacking. Made a mistake on no.3 which cost me a few mins and probably one place but otherwise the rest of the race was clean (probably took a few longer routes to get some easier running but that was the right choice for me today) and just a slog around, but still enjoyed it! Bit annoyed about that mistake - the first Ive made all week so overall Ive been very happy with my nav this week. Could tell I was tired at the beginning and had to have a few words to get myself exiting controls properly. Also it took fricken ages to get to the start - got there with one min to spare... including the warm up map I did like 3km in 25mins or something so was shafted before I even started! Fun though. Glad its done.

running warm up/down 11:55 [3] 2.01 km (5:56 / km) +49m 5:17 / km
ahr:147 max:179 shoes: Icebug spirit6

11 AM

Forest Orienteering 25:44 [3] 3.24 km (7:56 / km) +183m 6:11 / km
ahr:157 max:180

Forest Orienteering 1:38:11 [3] 11.83 km (8:18 / km) +380m 7:09 / km
ahr:174 max:196

running 15:55 [3] 2.01 km (7:55 / km) +45m 7:07 / km
ahr:146 max:179

Thursday Aug 1, 2019 #

running warm up/down 15:55 [3] 2.0 km (7:58 / km) +144m 5:51 / km
ahr:146 max:168 rhr:59 slept:8.0 shoes: Nvii Forest 2

Forest Orienteering race 1:18:52 [3] *** 10.7 km (7:22 / km) +401m 6:12 / km
ahr:171 max:188 spiked:16/16c shoes: Nvii Forest 2

Another early start, didnt think it would matter so much on an open course but there definitely would have been some tracking and I had nothing for the hills so was slower then I would have liked. But a nice clean run left me in 6th again I think.

running warm up/down 11:22 [3] 2.03 km (5:36 / km) +21m 5:19 / km
ahr:139 max:159 shoes: Nvii Forest 2

9 AM

Forest Orienteering 15:55 [3] 2.0 km (7:58 / km) +146m 5:50 / km
ahr:146 max:167

Forest Orienteering 1:18:52 [3] 10.7 km (7:22 / km) +392m 6:14 / km
ahr:171 max:187

running 11:22 [3] 2.03 km (5:36 / km) +21m 5:20 / km
ahr:140 max:158

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