Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 7 days ending Jun 9, 2013:

activity	#	time	miles		km		+m
running	6	2:46:45	20.38	(8:11)	32.79	(5:05)	491
orienteering	2	2:17:16	11.55	(11:53)	18.58	(7:23)	514
cycling	3	2:10:33	31.87	(4:06)	51.28	(2:33)
Yoga/Pilates	1	1:00:00
swim	1	30:00	0.68	(43:53)	1.1	(27:16)
S&C	1	29:00
Total	6	9:13:34	64.47		103.75		1005

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Sunday Jun 9, 2013 #

running warm up/down 15:47 [3] 2.94 mi (5:22 / mi) +34m 5:11 / mi
shoes: Inov-8 Baregrips

orienteering race 53:01 [4] *** 8.54 km (6:12 / km) +126m 5:47 / km
shoes: Inov-8 Baregrips

State league, was pretty happy with how i ran, felt i was pushing it pretty hard, but still seemed to be a little slow. Lost about 4-5mins on number 10, just lost my head in the vague stuff.

orienteering 22:28 [3] *** 3.62 km (6:12 / km) +56m 5:46 / km
shoes: Inov-8 Baregrips

Southern cross race. Ran pretty well no mistakes, legs were feeling it though!

Saturday Jun 8, 2013 #

running warm up/down 11:26 [2] 1.9 km (6:01 / km) +45m 5:23 / km
shoes: Inov-8 Baregrips

orienteering race 1:01:47 [4] **** 6.42 km (9:37 / km) +332m 7:39 / km
shoes: Inov-8 Baregrips

took a while to get into it... bit unsure of my route to 1 (whether it was faster) so im glad i had that leg as its a good thing to think about for jwoc long. Pretty good in the rock, but blew out on the last control... just stopped thinking - head wasnt in it today.

Friday Jun 7, 2013 #

running 22:37 [3] 4.2 km (5:23 / km)
shoes: Saucony ProGrid Kinvara

easy run, because i didnt do anything on wed, cut it short though because the legs were feeling rough after yesterdays 3km so didnt bother running up the hill at the end.

cycling (commute) 27:00 [2] 6.4 km (4:13 / km)
shoes: Nike Free 7.0 V2

swim 30:00 [3] 1.1 km (27:16 / km)

didnt do any pool running today cos my legs are tired.
10 laps bs w/u
8x 50 fs/ 25m bs
10 laps bs w/d

Thursday Jun 6, 2013 #

running warm up/down 20:53 [3] 4.19 km (4:59 / km)
shoes: Saucony Grid Type A4

running race (3km time trial) 12:25 [5] 3.0 km (4:08 / km)
shoes: Saucony Grid Type A4

Pretty happy with this time. Heather and I had decided to aim for 11:40 but I think that was a bit ambitious for me. And im stoked that I have gained about 1:40 mins since easter.
Felt pretty good running, had todd and brodie pacing me which was sweet! bit of a head wind on south side of track and feeling a bit coldy in the nose but nothing to bad.

S&C 29:00 [4]
shoes: Nike Free 7.0 V2

Did josh's session, but forgot one of the exercises so chucked in a diff one! then did 6mins of glute med isometrics. Was gonna do my usual session, but thought it a good idea to give the legs a break after this mornings 3km.

cycling 18:30 [4] 6.5 km (2:51 / km)
shoes: Nike Free 7.0 V2

Did about 5mins w/u then one set of the cadence workout main set from tues' sesh, then about 3minsw/d.
Some stupid lady had a massive whinge about the fan being on... I was sweating all over the joint and she was doing a walk on the treadmill IDIOT!!!!! This made me angry (if its not obvious) which meant i pushed the set a little harder haha.

Tuesday Jun 4, 2013 #

running intervals 30:06 [4] 6.06 km (4:58 / km)
shoes: Saucony ProGrid Kinvara

out on the track. Felt Roughhhhhhh! Watty kept me up for hours during the night because he went in my room and ate a bag of rice crackers last night then needed to go to the toilet in the middle of the night BAH!
7.5mins w/u, 10x 200m efforts with 100 rec. 8ish mins w/d.
Not to slow considering... but still, its amazing how much lack of sleep effects training.

cycling (commute) 30:00 [3] 7.0 km (4:17 / km)
shoes: Saucony ProGrid Kinvara

cycling tempo 55:03 [4] 19.5 mi (2:49 / mi)
shoes: Saucony ProGrid Kinvara

Did a session to work on increases cadence:
5mins w/u
2x drill set:
min 1 - right leg only
min 2 - left leg only
min 3 - both legs high cadence as pos (without bouncing)
min4 & 5 - rec
2x main set: progressive spin ups (with 5mins rec after each set)
min 0-2 - 90rpm
min 2-4 - 95rpm
min 4-6 - 100 rpm
min 6-8 - 105 rpm
min 8-10 - 110rpm
(this part was pretty hard work)
1 more drill set cos i got bored
5mins w/d

Monday Jun 3, 2013 #

running hills 53:31 [5] 8.71 km (6:09 / km) +412m 4:58 / km
shoes: Saucony ProGrid Kinvara

decent hills sesh, did about 11:30mins w/u
then 5 x long hill followed by 4x short hill. had planned to do 5 of each but ran out of time. then about 4mins w/d.
the long hill wasnt as intense as the short one but i think that was good cos my legs were pretty tired from yesterdays strength. Was feeling pretty good though and refs could have got the 5th rep... had decided i would only have time for 3 then got pissed off about it and did a 4th anyway and was just 3mins late!

Yoga/Pilates 1:00:00 [3]

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