Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 7 days ending Oct 26, 2014:

activity	#	time	miles		km		+m
running	4	2:45:45	12.48		20.09		684
S&C	4	2:42:00	2.99		4.82
cycling	3	1:25:00	3.6		5.79
orienteering	3	1:17:23	7.6	(10:11)	12.23	(6:20)	169
swim	1	45:00	0.99	(45:16)	1.6	(28:08)
Yoga/Pilates	3	34:00
Total	7	9:29:08	27.67		44.53		853

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Sunday Oct 26, 2014 #

running long 1:56:48 [3] 12.5 km (9:21 / km) +650m 7:25 / km
shoes: mizuno wave sayonara

Bun and I took the real rowdy danes out to the dandenongs! SO much car sing along…. The two of us were so keen to check out the 1000 steps! it was real busy, the kokoda challenge was on and it was a bit of a disappointment as id seen so many fb posts of people saying it was like the hardest thing ever and then we did it in like 15mins…. :S we went for a long run from the top…. and we walked up most the hills! Was good!

orienteering 15:12 [4] 2.52 km (6:02 / km)
shoes: mizuno wave sayonara

aston set a course for a showdown between jensen and eskil…. it was pretty fun to watch! and well set as they were fairly close!
max and i raced it after… and we both finished pretty close but then we had to go on a third map on astons orders and jensen disqualified me for not going to the top of the stairs for a control (fair) and max smashed me! haha was pretty tired by the last map!
the extra bone in my feet are pretty hurty now and i have blistered up my heels a bit! so probably gonna need to ease up on the runners for a few days… or at least wear soft flites! might go to the physio too and see if he can give me some ideas about how to help prevent this that doesn't mean not running even though he wasn't really sure last time!

Saturday Oct 25, 2014 #

running 16:49 [2] 2.55 km (6:36 / km)

orienteering race 24:59 [3] 3.98 km (6:17 / km) +125m 5:26 / km
shoes: mizuno wave sayonara

Sprint into spring race.... Felt pretty rough actually and so a bit slow! Started out at a good pace but really felt the sun at one spot in the second half and made me feel like I needed a vom! I didn't! But it made it slow!

Yoga/Pilates 11:00 [1]

A bit of a stretch while the Danes did their presentation on how to be great at sprints... I got this! Just gotta trust no one!

Friday Oct 24, 2014 #

cycling warm up/down 15:00 [3] 3.6 mi (4:10 / mi)

S&C 1:10:00 [3]
shoes: inov8 f-lite 215

did one of the new programs athlete runninng i wrote with schmeon! was a decent session and legs were very wobbly by the end and now I'm following it up with a beer in the sun so I'm gonna be struggling to study this arvo!
think we will both feel quite sore tomorrow though as neither of us have trained in the gym with a decent leg sesh in quite a while!

Yoga/Pilates 13:00 [1]

running 20 [3]

Beat Ian up the slide!!! Shit yea

Thursday Oct 23, 2014 #

running 21:47 [2] 3.36 km (6:29 / km) +34m 6:10 / km
shoes: mizuno wave sayonara

went out for a really slow jog with le dodge…. to get the legs going, and to get them going! glad I did because my ankles were SO stiff which is a first for me, so i wonder why but also would have been a bit rough to realise that at sprintervals tonight… now just my calves are quite tired so may give them a roll at work today!
running with both dogs is not ideal i really hate holding the lead and was horrified by the weather! sunshine come back!

running warm up/down 10:01 [2] 1.68 km (5:58 / km)
shoes: inov8 xtalon 212

orienteering intervals 37:12 [4] 5.73 km (6:30 / km) +44m 6:15 / km
shoes: inov8 xtalon 212

sprintervals out at darrebin park set by the danes! Good session was pretty happy with how i ran except for the last map where i crossed the creek at an oob spot and realised and went back and then was way slower then everyone :S!
definitely lost a bit in the legs after the first map…. but warren told me i just about had the pace which was nice and encouraging!
feet and ankles were really sore in the first one but then loosened off which was good!
felt like a hard sesh… first one of the year… their gonna be good!

then we all went for pizza which is my 3rd this week so need to lay off those for a while!

Wednesday Oct 22, 2014 #

S&C 25:00 [3] 4.82 km (5:11 / km)

did a tabata in the middle

S&C (ab challenge) 10:00 [3]

cycling (commute) 30:00 [2]

Yoga/Pilates 10:00 [1]

Tuesday Oct 21, 2014 #

cycling (Commute) 40:00 [2]

Loving the commute in this warm weather!!

swim 45:00 [3] 1.6 km (28:07 / km)

S&C 10:00 [3]

Ab challenge... Shits getting real

Monday Oct 20, 2014 #

S&C (+stretching) 47:00 [3]
shoes: inov8 f-lite 215

did an upper body ladder…
had no motivation and did not enjoy… probably should do some more upper body and then i would be better at it… but its so boring!

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