Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 7 days ending Apr 8, 2018:

	activity	#	time	miles		km		+m
	running	16	12:25:04	62.95		101.31		1315
	Climbing	1	2:02:31
	cycling	3	1:30:00
	S&C	1	33:33
	orienteering	1	28:57	2.14	(13:30)	3.45	(8:23)	76
	Forest Orienteering	1	26:59	2.14	(12:36)	3.45	(7:50)	96
	swim	1	13:23	0.14	(1:35:44)	0.22	(59:29)
	Total	18	17:40:27	67.38		108.43		1487
averages - sleep:8.1 rhr:53

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Sunday Apr 8, 2018 #

running warm up/down 18:11 [2] 3.16 km (5:45 / km) +12m 5:39 / km
shoes: Hoka SpeedGoat

running race (Sheff Half) 1:44:36 [5] 21.18 km (4:56 / km) +297m 4:37 / km
ahr:155 max:167 rhr:47 slept:8.5 shoes: Hoka SpeedGoat

Awesome race had so much fun! So much support all along the course and it was awesome to see housemates, clients, members, colleagues, cousins, friends and just so many kids out supporting - super cool!

Felt a bit tired and shit all week after JK and achy and tired when I got up this morning so wasnt expecting anything amazing but whipped out an alright run and was pretty pleased with my time :)
Planned to get under 5s for eccy rd and coming back down and then was happy to slow to anything around 6s up eccy sth/ringinglow but held a better pace than expected and then managed to really push myself back down the hill which isnt usually my strong suit.... really starting to think i was about to bonk at around the 15km mark but then caught up to housemate Jordy who spurred me on a bit and helped me find something to keep the legs turning! last km up into town was just pure pain!

Everyone I know who ran today in various places (manchester, berlin, sheff) seemed to be pleased with their race and enjoyed themselves and that makes me happy!

(HR def inaccurate - was waering watch kinda loose and not HR strap so go figure)

7 AM

running 18:11 [3] 3.16 km (5:45 / km) +17m 5:36 / km
ahr:140 max:155

running 1:44:35 [3] 21.18 km (4:56 / km) +305m 4:36 / km
ahr:155 max:167

Saturday Apr 7, 2018 #

8 AM

running 17:11 [3] 2.83 km (6:04 / km) +18m 5:53 / km
ahr:149 max:164

9 AM

running (Commute) 17:11 [3] 2.83 km (6:04 / km) +7m 6:00 / km
ahr:149 max:165 rhr:59 slept:9.5 shoes: On Cloud X

Jogged to work today to try and shake out the legs a bit... don’t think that happed they still feel tired!
Home to VA via 7hills for a coffee

running 18:27 [3] 3.0 km (6:09 / km) +31m 5:51 / km
ahr:152 max:170

12 PM

running (Commute) 18:27 [3] 3.0 km (6:09 / km) +19m 5:58 / km
ahr:152 max:170 shoes: On Cloud X

VA to U&R

2 PM

running 21:33 [3] 3.71 km (5:48 / km) +93m 5:09 / km
ahr:150 max:163

4 PM

running (Commute) 21:33 [3] 3.71 km (5:49 / km) +88m 5:12 / km
ahr:150 max:163 shoes: On Cloud X

U&R to Home via the boys place

Friday Apr 6, 2018 #

Climbing 2:02:31 [1]
ahr:103 max:147 rhr:49 slept:7.0

went down to the works with Ais! Was good fun! Despite being really lax on my climbing I think I was actually moving a bit better then last time I went so that was nice... was managing most V2s i think... didnt try anything harder! was pretty relaxed session, lots of start stop but Im pretty tired this week so it was a nice session! hands sore now.... getting back on after tea/scouting for my future love of my life break was paaaaaainful

cycling (commute) 20:00 [2]

4 PM

running 2:02:54 [3]
ahr:102 max:147

Thursday Apr 5, 2018 #

running (U&R SRG) 38:17 [3] 6.14 km (6:14 / km) +116m 5:42 / km
ahr:149 max:181 rhr:50 slept:7.0 shoes: Hoka SpeedGoat

easy ponderosa spin out with the fast group - 3/4 of which in prep for half so a nice easy one tonight... which is good cos my quads are killing... cant walk on stairs

cycling (commute) 35:00 [2]

4 PM

running 38:17 [3] 6.14 km (6:14 / km) +137m 5:37 / km
ahr:149 max:181

Wednesday Apr 4, 2018 #

S&C 33:33 [3]
shoes: On Cloud X

Mobility
3x 10el split squat / 10el glute kick/hip opener

3x 10el trx SL squat / 30sec es side plank / 10 press ups / 10trx pull

Hip/quad stretch

Legs tired... esp quads

running (VA Run Group) 47:16 [3] 6.95 km (6:48 / km) +44m 6:36 / km
ahr:164 max:179 rhr:45 slept:9.5 shoes: Hoka SpeedGoat

This was much better than last week!! Impressed with the group who embraced a little eccy woods mud! Just felt tired today despite sleeping loads! JK catch up

swim 13:23 [1] 0.22 km (59:29 / km)

Well we got out far too late to do much but wen just a 13min dip in the steamy hathersage outdoor bath will do wonders for the achy body and for the soul <3

1 PM

running 33:33 [3]
ahr:123 max:163

4 PM

running 47:16 [3] 6.95 km (6:48 / km) +63m 6:30 / km
ahr:161 max:179

7 PM

running 13:23 [3] 0.22 km (59:29 / km)

Tuesday Apr 3, 2018 #

cycling (commute) 35:00 [2]
rhr:53 slept:7.5 (rest day)

shattered... bummed to be back at work... wish it was a rest day then more JK... cheers myself up in the evening by taking Rach for a Lady Cannings walk

Monday Apr 2, 2018 #

running warm up/down 8:00 [3] 1.3 km (6:09 / km) +10m 5:56 / km

orienteering race (JK Relay) 28:57 [5] *** 3.45 km (8:23 / km) +76m 7:34 / km
ahr:176 max:207 rhr:68 slept:7.5 shoes: Icebug spirit6

Really pleased with myself that I actually managed to pull out an alright run for this weekend! Esp as I wasnt really feeling it after driving through a snow storm and a bit of a nervous rush to get there all to find out I didn't even have a full team anymore!

Went out in 6th seconds behind Katie and Laura and managed to hold them for about 6 controls and then stick with them to 13, then just lost pace coming back up the hill... turns out they had a blunder at 14 and I came up the hill slower but clean so managed to gain two places and finish in 4th... with no one to hand over too and a sad wave (not really) from Ais on our first team still waiting for Laura! Think there was only one control that I didn't spike today!

For those that weren't there... it was an absolute grim mud bath today in and out of the arena... if you havn't already heard! This was a totally new experience to me.... snow is better

Had such a fun weekend... despite not thinking much of the sprint I thought the last 3 days were well set courses and I'm sad its over! It has been a small wake up call that I really cant coast by on average training and hammering myself at work if I want to pull some decent runs occasionally! Need to find a bit of focus. So that's some food for thought...

running warm up/down 15:48 [3] 2.57 km (6:09 / km) +32m 5:47 / km
shoes: Icebug spirit6

9 AM

running 4:38 [3] 0.7 km (6:37 / km)
ahr:162 max:172

Forest Orienteering 26:59 [3] 3.45 km (7:50 / km) +96m 6:52 / km
ahr:176 max:206

running 15:47 [3] 2.57 km (6:08 / km) +26m 5:50 / km
ahr:168 max:189

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