Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 7 days ending Jun 17, 2018:

	activity	#	time	miles		km		+m
	running	12	10:30:32	64.39		103.62		1251
	orienteering	3	2:52:38	13.12	(13:09)	21.12	(8:10)	232
	Forest Orienteering	2	1:37:52	7.28	(13:27)	11.71	(8:21)	177
	cycling	3	1:25:00
	Climbing	1	30:00
	Total	15	16:56:02	84.78		136.45		1660
averages - sleep:7.4 rhr:64

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Sunday Jun 17, 2018 #

running warm up/down 8:20 [3] 1.42 km (5:52 / km)
shoes: Icebug spirit6

orienteering race (Jukola - 5th Leg) 1:13:11 [5] **** 9.41 km (7:47 / km) +78m 7:28 / km
ahr:172 max:187 rhr:64 slept:4.0 shoes: Icebug spirit6

Really pleased with this race - I think it’s the first time this year that I felt a bit of flow and settled in to some foreign terrain! Still along way to go but I am feeling that backing off on work even just the little bit has already made a huge difference to my fitness and orienteering!

As we were dq from the 2nd leg I couldn’t see what place we would have been, and havnt yet bothered to look at splits but lovas said I’ve had the highest leg ranking in our team of around 180th. Don’t think my pace was all that much quicker then venla, but this course definitely felt like it visited some more physical parts of the map and I suppose body was more tired running this race.

Now getting a bit of post jukola lull... so sad that a weekend of beautiful terrain is over so quickly! Super keen for oringen and August now!

running warm up/down 13:16 [3] 2.41 mi (5:30 / mi)
shoes: Brooks Levitate

running 8:19 [3] 1.42 km (5:51 / km) +3m 5:48 / km
ahr:149 max:164

running 1:13:10 [3] 9.41 km (7:47 / km) +79m 7:28 / km
ahr:172 max:187

4 AM

running 13:16 [3] 2.41 km (5:31 / km)
ahr:160 max:170

Saturday Jun 16, 2018 #

Event: 70th Jukola Relay

running warm up/down 27:15 [3] 4.74 km (5:45 / km) +11m 5:41 / km
shoes: Icebug spirit6

12 PM

running 14:12 [3] 2.42 km (5:52 / km) +11m 5:44 / km
ahr:150 max:177

Forest Orienteering 44:55 [3] 6.16 km (7:17 / km) +90m 6:47 / km
ahr:178 max:201

running 13:01 [3] 2.32 km (5:36 / km)
ahr:166 max:178

4 PM

orienteering race (Venla - 3rd Leg) 46:30 [5] **** 6.16 km (7:33 / km) +89m 7:02 / km
ahr:178 max:201 rhr:73 slept:8.0 shoes: Icebug spirit6

Soooo much fun... was pretty disappointed to open the map out at control 10 and see I was almost done!

Scrappy at the start after remembering by experience that Finns just get in the forest and stand around yelling their number at you - got distracted and bombed no. 1 by about 6mins, went to no. 2 first!
The rest was good - got in a rhythm and was happy with it, and held the euoc/shuoc sprint finish in the map change over!

We all had small to medium blunders but over all the girls did great finishing 157th... we might be back next year with a much better bib woop woop

Friday Jun 15, 2018 #

orienteering 52:57 [3] 5.55 km (9:32 / km) +65m 9:01 / km
ahr:149 max:180 rhr:60 slept:6.0 shoes: Icebug spirit6

Travel day followed by a nice chilled O mess around with the Lova! Soooooooo much fun! Soooooooo happy to be in Finland... with a post run lake dip and all

Mostly navigating well which surprised me a little! We started chatting on a leg in the middle and I lost constration and got a bit sloppy but aside from that picking features at pace ok!

cycling (Commute) 15:00 [2]

4 PM

Forest Orienteering 52:57 [3] 5.55 km (9:33 / km) +87m 8:51 / km
ahr:149 max:179

Thursday Jun 14, 2018 #

running (U&R Run Group) 1:10:48 [3] 13.14 km (5:23 / km) +149m 5:06 / km
ahr:161 max:181 rhr:59 slept:6.5 shoes: On Cloud X

Just Ais, a couple of the boys and I tonight so we were able to go a little further and faster tonight which was lovely... who ever knew run group could do an easy forge dam!? Happy chat with Neill... think I had my 3 fave run groupers with me tonight :)
Also have felt better breathing today and didnt need to take any ventolin

cycling (commute) 40:00 [2]

4 PM

running 1:10:48 [3] 13.15 km (5:23 / km) +167m 5:04 / km
ahr:161 max:180

Wednesday Jun 13, 2018 #

2 PM

running 30:23 [3]
ahr:88 max:108

3 PM

Climbing 30:00 [3]

autobelays at work in a client cancellation

running 45:09 [3] 6.45 km (7:00 / km) +162m 6:14 / km
ahr:157 max:183

6 PM

running 45:09 [2] 6.45 km (7:00 / km) +161m 6:13 / km
ahr:157 max:183 rhr:61 slept:6.0 shoes: On Cloud X

mind-numbingly slow run group... ventolin defo helped alot today! Even had to use it in circuits this morning but feeling more normal now

Tuesday Jun 12, 2018 #

running 32:02 [3] 6.01 km (5:20 / km) +73m 5:01 / km
ahr:166 max:185 rhr:69 slept:7.0 shoes: On Cloud X

Easy round Endcliffe... but HR still mental (incl resting HR) - going to go docs today and reconsider ints tonight or just do something with long recov so I can handle it!
Defo saw a big massive wolf...twice

cycling (commute) 30:00 [2]

running intervals 1:06:42 [3] 12.2 km (5:28 / km) +170m 5:07 / km
ahr:159 max:189 rhr:69 slept:7.0 shoes: On Cloud X

drills and forge dam with shuoc... felt ok half way through and wanted to turn the legs over a little so decided to peel off and do 10 x 1min reps as I felt something small like that would be manageable!

35 odd w/u, 3 x 1min off 1min, 4 x 1min off 40s, 3 x 1min off 20s, dno what the c/d was - 15maybe, all reps somewhere between 220-250m

HR much better in this run then morn run - but definitely noticed a change through any grassy bits!

went to the doc and he told me to get a ventolin so hopefully that eases it off while this crazy pollen in around!

8 AM

running 32:01 [3] 6.01 km (5:19 / km) +85m 4:58 / km
ahr:166 max:184

5 PM

running 1:06:41 [3] 12.2 km (5:28 / km) +180m 5:06 / km
ahr:159 max:188

Monday Jun 11, 2018 #

Note
rhr:59 (rest day)

Feeling absolutely whacked today... slept most of the day then had a grump about going into work for 2hrs

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