Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 7 days ending Feb 18, 2018:

	activity	#	time	miles		km		+m
	running	14	11:07:09	57.08		91.86		1053
	cycling	3	1:48:00
	orienteering	1	47:45	3.45	(13:51)	5.55	(8:36)	144	18 /	24c	75%
	swim	1	47:37	0.93	(51:05)	1.5	(31:45)
	Forest Orienteering	1	45:17	3.45	(13:08)	5.55	(8:10)	150
	S&C	1	41:00
	Total	15	15:56:48	64.91		104.46		1347	18 /	24c	75%
averages - sleep:7.5 rhr:53

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Sunday Feb 18, 2018 #

running warm up/down 8:41 [3] 1.67 km (5:12 / km) +27m 4:49 / km
ahr:149 max:160 rhr:44 slept:9.0 shoes: Ice bug zeal

orienteering race (YHOA Superleague Middle) 47:45 [4] **** 5.55 km (8:36 / km) +144m 7:37 / km
ahr:161 max:192 spiked:18/24c shoes: Ice bug zeal

Fun map! Wasn’t a bad race in terms of nav although now that I’ve looked back on what was spiked and what not I do feel like I need to get my head into gear a bit more about when I’m loosing time on scrappy stuff... definitely felt like physically hard work today and that I was really pushing to run at pace! Just feeling a bit tired and achy! Another big week ahead of work - cramming clients in before ski trip... so probs gonna feel tired this week too!!

running warm up/down 17:46 [3] 3.04 km (5:51 / km) +38m 5:30 / km
ahr:165 shoes: Brooks Ghost 10

10 AM

running 8:40 [3] 1.67 km (5:12 / km) +30m 4:47 / km
ahr:149 max:160

Forest Orienteering 45:17 [3] 5.55 km (8:10 / km) +150m 7:12 / km
ahr:161 max:192

running 17:45 [3] 3.05 km (5:50 / km) +36m 5:30 / km
ahr:165 max:181

Saturday Feb 17, 2018 #

running 15:20 [3] 2.86 km (5:22 / km) +24m 5:09 / km
ahr:164 max:180 rhr:56 slept:8.5 shoes: On Cloud X

running (Brooks Levitate run) 51:39 [3] 8.77 km (5:53 / km) +113m 5:32 / km
ahr:158 max:185

Brooks day in shop so a group of us took the levitates out for a spin - I still really like this shoe and am quite looking forward to receiving a pair soon! Felt the shins but not sure if that’s the shoe as they were a bit tetchy jogging in!!
Glutes were sore after circuits yesterday! But them and back feeling ok now!!
Did Run Sig afterwards... was really interesting to see that my shins are overcompensating for an inward knee roll! All in all a neutral run but perhaps I can try a bit more abductor and hip work to try and correct knee movement from top not bottom!!

Followed morning run with a nice sunny afternoon walk in Le peaks woop

9 AM

running 15:19 [3] 2.87 km (5:21 / km) +38m 5:01 / km
ahr:163 max:180

running 51:38 [3] 8.77 km (5:53 / km) +127m 5:29 / km
ahr:158 max:185

Friday Feb 16, 2018 #

cycling 43:00 [2]

Commute + charity spin

S&C (Shuoc circuits ) 41:00 [3]
shoes: Nike zoom elite

running 11:21 [3] 1.92 km (5:55 / km) +50m 5:14 / km
ahr:142 max:182 slept:6.5 shoes: Nike zoom elite

To circuits

running 23:21 [3] 4.2 km (5:34 / km) +61m 5:11 / km
ahr:170 max:186 shoes: Nike zoom elite

Home with Patrick... felt like hard work

10 AM

running 31:50 [3]
ahr:127 max:149

3 PM

running 11:20 [3] 1.92 km (5:53 / km) +50m 5:13 / km
ahr:142 max:182

running 40:56 [3]
ahr:108 max:166

running 23:21 [3] 4.2 km (5:33 / km) +63m 5:10 / km
ahr:170 max:186

Thursday Feb 15, 2018 #

swim 47:37 [3] 1.5 km (31:45 / km)

Back a bit achy and I was very tired when I woke up today after big Wednesday at work so decided to take an easy swim... did a few tempo sets in the pool and it has definitely helped loosen off the back!

1 PM

running 47:37 [3] 1.52 km (31:13 / km)

Wednesday Feb 14, 2018 #

running (Virgin Run Group) 48:02 [3] 7.32 km (6:34 / km) +58m 6:19 / km
ahr:155 max:174 rhr:59 slept:7.0 shoes: On Cloud X

Ez up to millhouses and back along hutcliffe wood with run group

5 PM

running 48:01 [3] 7.32 km (6:34 / km) +66m 6:17 / km
ahr:155 max:174

Tuesday Feb 13, 2018 #

cycling (Commute) 40:00 [2]

running 33:20 [3] 5.28 km (6:19 / km) +74m 5:54 / km
ahr:152 max:178 slept:6.5

Ez with Rach and Ste... Rach chucked a little wobbly coming into Broomhill and decided her HR was 200 as her watch was saying even then she was quite happily chatting away as she was jogging so we walked a bit up there!
Back feeling a lot better today (almost back to normal) but pulling on the bike and up the hills running!
Didn’t have much in me today... slept badly and up early... now have been on a 3hr pancake epic with Rach and soooo ready for bed!

6 PM

running 33:20 [3] 5.28 km (6:19 / km) +87m 5:50 / km
ahr:152 max:177

Monday Feb 12, 2018 #

running (U&R SRG) 1:03:56 [2] 10.1 km (6:20 / km) +52m 6:10 / km
ahr:167 max:191 slept:7.5 shoes: On Cloud X

Slower one tonight which was good as back is feeling a bit better but not there yet!
Much slower in the second half with the new kid on the block who struggles with further than 5km!!
Took a faster last km which was uncomfortable so no track tomorrow - nice easy one with Rach I think!
If I survive the wrath of virgin boss to tomorrow night

cycling (Commute) 25:00 [2]

5 PM

running 1:03:56 [3] 10.1 km (6:20 / km) +60m 6:09 / km
ahr:167 max:191

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