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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 31 days ending Oct 31, 2019:

activity # timemileskm+m
  cycling16 10:43:32 19.53 31.44 634
  running12 5:18:15 36.28(8:46) 58.38(5:27) 816
  Forest Orienteering4 2:57:06 13.6(13:01) 21.89(8:06) 61138 /41c92%
  S&C3 2:22:12
  orienteering2 1:41:55 8.15(12:31) 13.11(7:46) 361
  Sprint Orienteering3 1:13:05 8.49(8:36) 13.66(5:21) 9416 /20c80%
  Total33 24:16:05 86.05 138.48 251654 /61c88%
averages - sleep:8.2 rhr:56

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Thursday Oct 31, 2019 #

Note
rhr:49 slept:11.0 (sick) (rest day)

Loads of sleep stil feel like I need more

Wednesday Oct 30, 2019 #

Note
rhr:54 slept:5.8 (sick) (rest day)

Travel day to Chingqing for PWT.
Coughing real bad today.... need more sleep

Tuesday Oct 29, 2019 #

12 PM

running warm up/down 20:08 [3] 3.39 km (5:56 / km) +4m 5:54 / km
ahr:146 max:173 rhr:54 slept:9.5 (sick) shoes: Nvii Crazy Light F2

Sprint Orienteering race (WC China Sprint) 16:46 [3] 3.3 km (5:05 / km) +26m 4:53 / km
ahr:164 max:204 spiked:16/20c shoes: Nvii Crazy Light F2

Sprint Final race of 2019 World Cup in Sontang village.
Crazy cool little area lots of fun. I was still coughing a lot and a bit slow but actually had enough energy to run and do a proper warm up and cool down today and it was kind of ok because you had to slow down so much on the technical map that it worked out okish... bar the running legs where I just haemorrhaged time.
I know for myself that I could do better but all in all I was reasonably happy as I didn’t have any major mistakes which meant I managed to at least sneak in a good Aussie result.

running warm up/down 12:23 [3] 2.0 km (6:12 / km) +8m 6:05 / km
ahr:152 max:166 shoes: HOKA Clifton 6

Monday Oct 28, 2019 #

Note
rhr:54 slept:10.0 (sick) (rest day)

Just a walk around Xiqiao mountain to see the buddha

Sunday Oct 27, 2019 #

2 PM

running warm up/down 8:08 [3] 1.38 km (5:53 / km)
ahr:143 max:157 rhr:61 slept:7.0 (sick) shoes: Nvii Crazy Light F2

Sprint Orienteering race (WC MSR) 17:16 [4] 3.45 km (5:00 / km) +48m 4:41 / km
ahr:165 max:192 shoes: Nvii Crazy Light F2

Mixed Sprint Relay - leg one for the 3rd Aus team.
Felt really sick before starting and really didn’t want to run but stupidly I had said I would still run 1st to Anna which sort of gave me the option of pull out and no one else in the team can run or just get on with it.
Felt dizzy and like I needed to vommit warming up so just binned that and then really struggled around behind everyone in the heat and was so slow.... like easily 90s + off my normal running pace.
Poor Anna had real problems with her hamstrings and I can see how shitty it would have been trying to keep up with the pack with two seized up hamstrings so felt a little less bad going first when I chatted to her... and sort of ended up mid group of the Aussie girls so I don’t know if some people had technical issues. Even so I was very disappointed for myself and I physically felt too unwell to run so really didn’t enjoy it at all. It’s so frustrating to have come so far and be so sick and this year has been a bit bitter sweet with such an improvement in one year but also so much up and down with illness... so I’m really gonna pester the doc and get on top of it all when I get home before resetting for winter training.

Saturday Oct 26, 2019 #

11 AM

running warm up/down 12:49 [3] 2.35 km (5:28 / km) +11m 5:20 / km
ahr:152 max:175 rhr:56 slept:9.4 (sick) shoes: HOKA Clifton 6

Forest Orienteering (WC China Middle) 44:28 [3] 5.04 km (8:49 / km) +210m 7:18 / km
ahr:168 max:192 shoes: Nvii Crazy Light F2

Pulled out... probably shouldn’t have started... felt very faint all morning but wanted to check out the map and give it a crack... warmed up and felt less dizzy so decided to start... was ok ish for about 10mins but then just slowed right down... feeling exhausted in the heat and walking loads so pulled the pin at 5 and skipped to 12 and back in! just had the fasted split of the Aussie girls to the first 5 which was surprising but I suppose a lot of people were making mistakes and I was going to slow for that! Cool jungle.. hopefully feel a bit better for MSR!

Friday Oct 25, 2019 #

11 AM

Forest Orienteering 27:02 [3] 2.53 km (10:41 / km) +86m 9:07 / km
ahr:146 max:179 rhr:65 slept:9.4 (sick) shoes: Nvii Forest 2

Jog around the middle model... v dizzy after

Thursday Oct 24, 2019 #

Note
(sick)

Feeling absolutely rotten off the plane... some nasty combination of a dirty plane throat/cough, super dizzy, headache, probably some antibiotic side effects and just general jetlag... all feeling a bit compounded in the heat!
9 AM

Sprint Orienteering 39:03 [3] 6.91 km (5:39 / km) +20m 5:34 / km
ahr:148 max:169 rhr:59 slept:6.0 shoes: ON Cloud X

Sprint training around an area in Foshan with Tash, Aston and Austrian Anna.... such a cool little complex of apartment buildings... so much fun

Wednesday Oct 23, 2019 #

Note
rhr:53 slept:4.6 (rest day)

Travel day to China

Tuesday Oct 22, 2019 #

cycling (Commute) 25:00 [1]

6 PM

running 26:47 [3] 5.18 km (5:10 / km) +90m 4:45 / km
ahr:151 max:171 rhr:55 slept:7.5 shoes: ON cloudflow

Easy with Nath in the evening! Two very busy hectic days at work before heading to China!
Test results back today from the doc... haem normal but pale, not anaemic, small bacterial infection I’ve been given antibiotics for but a localised one so shouldn’t be causing bad infection symptoms so still unsure exactly what’s been causing the fatigue but that rules a few out and am feeling on the up this week so hopefully carry’s on that way!

Monday Oct 21, 2019 #

cycling 40:00 [1]

5 PM

S&C 41:44 [3]
ahr:122 max:164 rhr:51 slept:8.5

Shuoc circuits

running (SRG) 48:48 [3] 9.64 km (5:04 / km) +49m 4:56 / km
ahr:154 max:172

Feeling better waking up today then I have in months... not sure why but hopefully it sticks

Sunday Oct 20, 2019 #

12 PM

running warm up/down 16:15 [3] 3.09 km (5:16 / km) +45m 4:55 / km
ahr:147 max:162 rhr:58 slept:9.0 shoes: Icebug spirit6

orienteering race (CSC Final) 51:55 [3] 7.61 km (6:49 / km) +241m 5:53 / km
ahr:157 max:178 shoes: Icebug spirit6

Could have saved a bit of time and potentially come in 2nd but not horrendous all things considering

running warm up/down 12:13 [3] 2.02 km (6:03 / km) +28m 5:40 / km
ahr:158 max:176 shoes: Icebug spirit6

Saturday Oct 19, 2019 #

8 AM

cycling (Commute) 31:04 [3] 7.57 km (4:06 / km) +166m 3:42 / km
ahr:142 max:183 rhr:52 slept:8.5

4 PM

cycling (Commute) 24:41 [2] 6.82 km (3:37 / km) +140m 3:17 / km
ahr:130 max:174

Friday Oct 18, 2019 #

cycling (Commute) 45:00 [1]
rhr:56 slept:7.8

7 PM

running 57:03 [3] 10.22 km (5:35 / km) +188m 5:07 / km
ahr:152 max:185

Thursday Oct 17, 2019 #

cycling (Commute) 30:00 [1]
rhr:50 slept:8.5

Wednesday Oct 16, 2019 #

cycling (Commute) 1:25:00 [1]
rhr:56 slept:7.75 (rest day)

+ lots of errands including docs... they are checking a few things - namely for infection and iron levels

Tuesday Oct 15, 2019 #

cycling (Commute) 25:00 [1]
rhr:54 slept:8.25 (rest day)

Monday Oct 14, 2019 #

cycling (Commute) 25:00 [1]

Gotta get a bell now the students are in full force
5 PM

S&C 50:01 [2]
ahr:124 max:170 rhr:55 slept:8.25

Shuoc circuits... leg so sore yesterday so skipped a lot of the leg work for balance or more core stuff

Sunday Oct 13, 2019 #

11 AM

running warm up/down 9:47 [3] 1.75 km (5:35 / km) +27m 5:12 / km
ahr:155 max:162 rhr:56 slept:9.75 shoes: Inov8 xtalon 212

Forest Orienteering race (Yorkshire Champs) 1:04:03 [3] 8.67 km (7:23 / km) +206m 6:36 / km
ahr:167 max:207 spiked:19/22c shoes: Inov8 xtalon 212

Not the biggest of fields or the best of maps but reasonably nice pootle around Woombwell... new part of the map not gaining many compliments though.
Umm’d and ahh’d whether to actually go as I woke up feeling quite dizzy but got some food in and decided to go, legs felt quite fresh off not much running but it was still a stupid decision because it was long, cold, wet and my watch suggested 45hrs recover after an easy hr of O (I have never been suggested a recovery this long... ever). Ive also been struggling a bit with niggles in my left leg... and this just ached all day and night all over as if I’d done a big long distance.... so just shows the recovery is not happening.

Ive concluded that my body is just craving an actual rest for a few days.... no work/running/anything.... unfortunately with a big whopping tax bill in this week and China coming up its just not an option... so I’m just going to chill/manage training as to how I feel at this late stage before China (probably very little) and rest as much as possible after work.... hope some warmer weather and time away helps me rejuvenate and come back to a nice long end of season rest! The last couple of months have been quite frustrating really as I cant seem to get the body working to get that last block of training in.... but its been a long season (my first one back), Ive had a lot of health issues to overcome this year and I feel like I probably have enough residual fitness to try to coast this last bit... just keep reminding myself and so does N about how much Ive improved this year regardless of all the set backs.

running warm up/down 3:47 [3] 0.73 km (5:12 / km) +2m 5:07 / km
ahr:166 max:171 shoes: Inov8 xtalon 212

Saturday Oct 12, 2019 #

Note
rhr:55 slept:8.0 (rest day)

Not feeling fab

Friday Oct 11, 2019 #

cycling (Commute) 55:00 [1]

6 PM

orienteering 50:00 [3] 5.5 km (9:05 / km) +120m 8:12 / km
ahr:143 max:172 rhr:58 slept:8.0 shoes: Inov8 xtalon 212

Shuoc freshers O at Tankersly... a last opportunity to run there before its embargoed. Just did a clock relay and then jogged round the paths on the beginners map with N... wasn’t the best of training, tankersley is a cool area but not the best for night O and some parts of the map were a bit questionable.... nice to be out anyway

Thursday Oct 10, 2019 #

cycling (Commute) 25:00 [1]
rhr:61 slept:7.5 (rest day)

Feeling rubbish again after two days of exercise so back to the rest

Wednesday Oct 9, 2019 #

cycling (Commute) 1:05:00 [1]
rhr:56 slept:8.0

Feeling the circuits and cycling doms.... what are these ‘other’ muscle groups.... quads and arches of my feet in particular
6 PM

Forest Orienteering 41:33 [3] 5.64 km (7:22 / km) +108m 6:43 / km
ahr:160 max:182 spiked:19/19c shoes: Hoka Clifton 5

SYO night O at Redmires, first half light, 2nd in the dark in the forested bit which was good had to be on it with compass... forgot my shoes so had to run in trainers which was not ideal but got round ok

Tuesday Oct 8, 2019 #

cycling (Commute) 35:00 [1]

6 PM

cycling 1:02:47 [3] 17.04 km (3:41 / km) +328m 3:22 / km
ahr:145 max:176 rhr:63 slept:8.0

Desperately feeling like i wanted to get out when the weather was nice after a super stressful morning going to get a Chinese Visa - so went for a ride with Lova which is very rare for me... in fact my first ever ride thats not aa commute since moving to sheff so perhaps a little milestone.... quickly realised though that I am clearly not a cyclist with the painful realisation halfway up to Ringinglow that have a front gear shifter that doesnt work is fine for commuting but less ideal for cycling.... made it anyway so at least he gave me a bit of a work out.... really enjoyed it actually and am going to keep trying to cross train a bit this week so may try again....

Monday Oct 7, 2019 #

8 AM

running 18:35 [3] 3.57 km (5:12 / km) +48m 4:53 / km
ahr:155 max:174 rhr:57 slept:8.25 shoes: HOKA Clifton 6

Into work in the rain from N’s.... got in all snotty... so was Rich so we cancelled run group
4 PM

running 10:43 [3] 1.94 km (5:31 / km) +60m 4:47 / km
ahr:152 max:166 shoes: HOKA Clifton 6

To circuits

S&C 50:27 [2]
ahr:114 max:166

Shuoc circuits....

Sunday Oct 6, 2019 #

cycling (Commute) 25:00 [1]

Thursday Oct 3, 2019 #

Note

Had a mini stress meltdown on wed night.... then just felt exhausted on thurs and travelling to Bath for a few days to see the fam before Luce goes back to Aus so just decided to take a proper training sabbatical for a few weeks and see if I can get all the niggling health issues back at bay and get some energy back before China.

Wednesday Oct 2, 2019 #

cycling (Commute) 45:00 [1]

6 PM

running 52:10 [3] 9.34 km (5:35 / km) +258m 4:54 / km
ahr:169 max:183 shoes: ON Cloudventure Peak

Easy with Tenty around Riv... felt good to be out but a bit laboured

Tuesday Oct 1, 2019 #

8 AM

running 8:39 [3] 1.77 km (4:53 / km)
ahr:148 max:168 slept:7.75 shoes: ON cloudswift

Failed attempt at not running into work

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