Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 7 days ending Oct 19, 2014:

activity	#	time	miles		km		+m
S&C	4	2:06:00	4.45		7.16
running	4	1:59:37	13.2	(9:04)	21.24	(5:38)	102
orienteering	2	1:37:09	7.69	(12:38)	12.37	(7:51)	202
cycling	3	1:20:45	16.0		25.75
Yoga/Pilates	3	43:00
Total	7	7:46:31	41.33		66.52		304

1:45

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Sunday Oct 19, 2014 #

running warm up/down 8:53 [3] 1.51 km (5:53 / km)
shoes: inov8 xtalon 212

orienteering race (vic relays) 1:11:24 [4] *** 8.08 km (8:50 / km) +202m 7:51 / km
shoes: inov8 xtalon 212

Pretty good race… legs were feeling a bit rough though and so think i might have run a fair bit slower then what i could have…. right glute just completely stopped towards the last few controls and was like a brick and so really had trouble getting it going!
Matt and Robbie set us up well so I would go out with the lead! and after seeing Brodie and Thor fly by in the first 3 controls I managed to hang onto third wooooo!
Been a good week of training but should probably take a rest for the legs tomorrow so as to be able to have another good week in the one coming!

S&C (ab challenge) 10:00 [2]

Yoga/Pilates 15:00 [1]

Saturday Oct 18, 2014 #

orienteering race 25:45 [3] 4.29 km (6:00 / km)
shoes: mizuno wave sayonara

running warm up/down 9:21 [2] 1.45 km (6:27 / km)
shoes: mizuno wave sayonara

some big snake on the path

Friday Oct 17, 2014 #

running 41:29 [3] 7.46 km (5:34 / km) +102m 5:12 / km
shoes: mizuno wave sayonara

legs felt pretty tight and pace fluctuated a lot… took it pretty easy so can run ok over the weekend!

S&C (core) 5:00 [3]

ab challenge

Yoga/Pilates (+ roller) 18:00 [1]

Thursday Oct 16, 2014 #

cycling (commute) 30:00 [2]
(rest day)

so bored watching everyone else train at work

Wednesday Oct 15, 2014 #

running intervals 59:54 [3] 10.82 km (5:32 / km)
shoes: mizuno wave sayonara

did 6 3/1s round princess park... not gonna lie felt like shite! probably shouldnt have ate a big curry right before and the whole back of my body was really tight which was making my lower back quite sore... probably will rest up a bit tomorrow! was getting really frustrated with my pace as well! Like dont know what i expected after 1 week of training but only managed to break 5mins in the 4th and 6th ints! I was coughing up so much shit today as well... defs gonna go get tested for grass allergies on fri!

S&C (core) 6:00 [1]

ab challenge

cycling (Airdyne) 20:15 [3] 6.0 mi (3:23 / mi)
shoes: mizuno wave sayonara

Did a short active recovery sesh with Felipe because burgers were promised

Yoga/Pilates 10:00 [1]

Tuesday Oct 14, 2014 #

cycling intervals (tabata) 30:30 [4] 10.0 mi (3:03 / mi)
shoes: mizuno wave sayonara

had to start work an hr early so squeezed in a half with 2 tabata sets in there! woooo fun!

Monday Oct 13, 2014 #

S&C 50:00 [3]
shoes: inov8 f-lite 215

deads, overheads, back squats, chin-up negs, box jumps, and 3 sets of med ball slams pretending the ball is ollies head at the end! good session and good eye candy! hot american guy was in!

S&C 40:00 [3] 7.16 km (5:35 / km)
shoes: inov8 f-lite 215

did some pyramid ints with schmeon…. although mine were a bit more tempo…. defs was not sweating as much as the clever boy!

S&C (core) 15:00 [2]

eon and i made some thing up… was ok… no abs yet

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