Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 7 days ending May 20, 2018:

	activity	#	time	miles		km		+m
	running	17	11:28:10	63.34		101.94		1389
	orienteering	2	2:35:29	10.86	(14:19)	17.48	(8:54)	477	26 /	36c	72%
	Forest Orienteering	1	1:51:37	7.14	(15:37)	11.5	(9:42)	385
	S&C	2	48:36
	cycling	1	35:00
	Drills	1	10:00
	Total	18	17:28:52	81.35		130.92		2251	26 /	36c	72%
averages - sleep:8.1 rhr:54

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Sunday May 20, 2018 #

running warm up/down 13:20 [3] 2.21 km (6:02 / km)
shoes: Icebug spirit6

orienteering race (British relay champs ) 43:52 [5] *** 5.98 km (7:20 / km) +96m 6:47 / km
ahr:172 max:199 spiked:14/15c rhr:62 slept:9.0 shoes: Icebug spirit6

4th - pretty happy with my run, it was clean and I felt I could push myself... still seems I’m pretty off the pace though, but I had the long gaffle so interested to compare times!

running warm up/down 10:16 [3] 1.56 km (6:35 / km)
shoes: Icebug spirit6

10 AM

running 13:20 [3] 2.21 km (6:02 / km) +6m 5:56 / km
ahr:154 max:165

running 43:52 [3] 5.98 km (7:20 / km) +83m 6:52 / km
ahr:172 max:199

running 10:16 [3] 1.56 km (6:34 / km)
ahr:172 max:187

Saturday May 19, 2018 #

running warm up/down 20:28 [3] 2.72 km (7:31 / km) +51m 6:53 / km
shoes: Icebug spirit6

orienteering race 1:51:37 [5] **** 11.5 km (9:42 / km) +381m 8:20 / km
ahr:172 max:191 spiked:12/21c rhr:44 slept:7.75 shoes: Icebug spirit6

Pretty knackered... had nothing to give and consequentially made a lot of mistakes!
40mins in and I ran out of energy, 80 and I bonked... next 30 was just so slow and horrible and I was sooooothirsty the whole way round!

10 AM

running 20:27 [3] 2.72 km (7:31 / km) +75m 6:37 / km
ahr:147 max:170

Forest Orienteering 1:51:37 [3] 11.5 km (9:42 / km) +385m 8:19 / km
ahr:172 max:190

Friday May 18, 2018 #

running 13:56 [3] 2.44 km (5:43 / km) +22m 5:28 / km
ahr:153 max:174 shoes: On Cloud X

Itw

Drills 10:00 [2]
shoes: On Cloud X

S&C 15:00 [2]
shoes: On Cloud X

running 25:20 [3] 4.42 km (5:44 / km) +93m 5:11 / km
ahr:156 max:181 rhr:57 slept:7.0 shoes: On Cloud X

Errands hfw before driving up to Edinburgh

5 AM

running 13:56 [3] 2.44 km (5:42 / km) +28m 5:24 / km
ahr:153 max:173

7 AM

running 21:09 [3]
ahr:105 max:130

10 AM

running 25:19 [3] 4.42 km (5:44 / km) +96m 5:10 / km
ahr:157 max:181

Thursday May 17, 2018 #

running 56:46 [3] 10.03 km (5:40 / km) +126m 5:20 / km
ahr:154 max:180 rhr:49 slept:7.5 shoes: On Cloud X

Back on fast srg woop woop decent effort from the boys tonight! I was feeling tired all day after rubbish sleep with my Jaw thing which several people have now suggested is my tmj and is caused by grinding my teeth in my sleep due to stress... I feel less stressed out then I ever have since I moved to sheff but go figure

cycling (Commute) 35:00 [2]

4 PM

running 56:45 [3] 10.03 km (5:40 / km) +134m 5:18 / km
ahr:154 max:179

Wednesday May 16, 2018 #

running 50:24 [2] 7.04 km (7:10 / km) +71m 6:49 / km
ahr:152 max:185 slept:8.5 shoes: On Cloud X

Slept pretty well yesterday but woke up feeling absolutely shattered! Got through the day ok! Groups getting a bit more decent on a wed but pace is still mind numbingly slow! So obviously treating these as recovs

4 PM

running 50:24 [3] 7.04 km (7:10 / km) +69m 6:50 / km
ahr:152 max:185

Tuesday May 15, 2018 #

running 16:48 [3] 2.92 km (5:45 / km) +40m 5:23 / km
ahr:155 shoes: Brooks Levitate

Hfw before ints

running intervals 47:13 [4] 8.08 km (5:51 / km) +133m 5:24 / km
ahr:149 max:179 rhr:57 slept:8.0 shoes: On Cloud X

Shuoc ints Hill’s and flats in Bingham
3 x 3mins hill/90 off, 2mins flat/90 off
6 x 20/10

Didn’t feel great going into it and shins have been a bit tender today but felt a bit better once I got into it. Stronger on the hills and felt really good on the first one, definitely slowed in the third though! Didn’t have much speed on the flat though.... sweltering today... so sweaty... in Sheffield lol

4 PM

running 16:47 [3] 2.92 km (5:45 / km) +42m 5:22 / km
ahr:156 max:168

running 47:13 [3] 8.08 km (5:51 / km) +146m 5:22 / km
ahr:149 max:170

Monday May 14, 2018 #

S&C 33:36 [3]
ahr:106 max:127 rhr:55 shoes: Brooks Levitate

3 x crab marches, Thera glute kicks, dead bugs
3 x back squat, pallof press
3 x leg curl, db flyes

8 AM

running 40:17 [3] 6.56 km (6:09 / km) +96m 5:44 / km
ahr:157 max:178

10 AM

running 40:18 [3] 6.56 km (6:09 / km) +78m 5:48 / km
ahr:157 max:178 slept:9.0 (sick) shoes: On Cloud X

When all your morning clients cancel so you have time for a lay in and a pre brecky spin out! Jackpot!

Was so lush up porter! legs tight and lhs shin giving me a little moan again but ok, but really struggled with a big fuck off stitch on the way back down and had to stop 3 times to walk it out! So I was out the house longer than 40mins really

1 PM

running 33:36 [3]
ahr:106 max:127

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