Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 7 days ending Jul 22, 2018:

	activity	#	time	miles		km		+m
	orienteering	2	3:33:08	7.52	(28:21)	12.1	(17:37)	324	7 /	9c	77%
	Forest Orienteering	2	3:33:07	7.52	(28:21)	12.1	(17:37)	372
	running	5	3:21:29	2.88		4.64		57
	swim	4	3:15:30	1.96		3.15
	cycling	4	1:50:27
	hike	2	1:19:35	1.21		1.94		53
	S&C	1	20:00
	Total	13	17:13:16	21.08		33.93		805	7 /	9c	77%
	[1-5]	12	15:08:16
averages - sleep:7.6 rhr:61

4:55

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» now

Sunday Jul 22, 2018 #

orienteering race (Oringen etapp 1) 1:25:42 [2] **** 5.48 km (15:38 / km) +169m 13:33 / km
ahr:138 max:163 spiked:7/9c rhr:58 slept:7.7 (injured) shoes: Inov8 arctictalon 275

I cant say how frustrating it is to be at Oringen and not be able to run. This event was sort of my focus for this year as I thought it would a good test of my physical and technical ability after almost a year back of training from scratch. I have seen a big improvement from my training especially in the last couple of months but it has been slower then I would like around work so after a discussion with Tom at Tio and deciding to take a job at Oringen I decided not to try entering Elites and instead to give a good crack in 21 short and really try to enjoy it physically. Its lucky that I did and I guess after 8 days on crutches and still having a swollen ankle 2.5 weeks on Im just pretty happy I can be in the forest at all.... but man I want to run!

I figured I can probably not come last as long as I have a clean race so that was my aim, and I only stuffed up one control (no2) by overshooting after losing contact with the map coming into the control. And a small blip on 8. I also managed to jog down one flat track and up the finish shoot - but this was pretty painful, foot was stiff and plantar was aching.

Plan is to finish the week, and to be as clean as possible... which is harder then I thought because Im not looking up but just down at when I'm stepping.

hike warm up/down 24:35 [2] 1.94 km (12:40 / km) +53m 11:09 / km
shoes: Inov8 arctictalon 275

to start - tried a run.... 3 steps - too painful, quickly remembered Im not getting a controlled run on the Oringen start anyway.

cycling 15:00 [0]

to oringen square with Ais

8 AM

running 24:35 [3] 1.94 km (12:40 / km) +57m 11:03 / km
ahr:113 max:139

Forest Orienteering 1:25:42 [3] 5.48 km (15:39 / km) +178m 13:27 / km
ahr:138 max:162

Saturday Jul 21, 2018 #

S&C (Core) 20:00 [1]

With Ais on the beach

orienteering (Gullvik training map) 2:07:26 [1] 6.62 km (19:15 / km) +155m 17:14 / km
ahr:120 max:163 rhr:68 slept:8.0 (injured) shoes: Inov8 Roclite

Managed to walk a lot of this training map today which was great! Found it very hard to settle into the mapping with most of the bare rock unmapped and also found that I was concentrating so hard on my walking that I kept losing contact with the map all the time! A few controls that I just didn’t find because it wasn’t worth the walk to relocate back when I could see the feature they were on! Ankle was very achy by then end but it has given me the confidence to at least go out and try walking my oringen course tomorrow (sort of)

11 AM

Forest Orienteering 2:07:25 [3] 6.62 km (19:14 / km) +193m 16:47 / km
ahr:120 max:161

3 PM

running 21:01 [3]
ahr:96 max:132

Friday Jul 20, 2018 #

Event: O-Ringen Höga Kusten

swim (Aqua jog) 55:00 [3] 1.0 km (55:00 / km)
slept:6.0 (injured)

Chilled sesh... pretty tired, had a small sleep last night as I had to be up early for the test run of my Oringen job kvari skögen... all test runs failed... oops but they assured us real oringen will work haha!
Pretty hard to get your aqua jog mojo on when you’ve just riden out to a cool mountain with a lake on top and left Ais there orienteering to come back into town to the pool! But foot was really swollen after an ankle crack getting my shoe on this morning so this was the option !

swim 25:00 [2]

cycling (Commute/explore) 35:00 [0]

Out to one training map with Ais with an intention to swim in the lake at the bottom but it was a bit smelly so back into town to the pool

Thursday Jul 19, 2018 #

swim 22:15 [1]
rhr:62 slept:7.25 (injured) (rest day)

Morning in bed watching wuoc then a little swim with Ais on a Brëdag beach, which was surprisingly harder to stay afloat than expected! Had quite a long travel afternoon yesterday and today so feeling pretty tired and have had a headache all day so just taking it easy!
Managed to walk some trails and a lot with two backpacks so feeling a bit more confident to try a small run in the next couple of days! On a side note my watch logged our walk to the beach as a move IQ elliptical so we’ve decided I’m clearly still walking like a spaz... speaking of spaz... Ais was quite entertaining today on the park gym

12 PM

running 22:15 [3] 0.38 km (59:20 / km)

Wednesday Jul 18, 2018 #

cycling tempo 40:27 [4]
ahr:133 max:188 rhr:60 slept:7.5 (injured)

On the watt bike - yahooo!! Chucked on wuoc stream and some dirty euro house spin playlist and it pretty much felt like I was in Finland!

5mins wu, 5 x upward progression (80-100rpm) - 5/2mins
Magnet 2, resistance 7 for first 3 sets then 8 for last two
No pain till last two sets but literally no control of ankle/foot and therefore very little work going through rhs hamstring but tried to keep workload as equal as possible across both legs! Just happy to get HR going a bit... very wobbly getting off... what is this work thing the legs do say

swim (Aqua jog) 23:09 [3] 0.52 km (44:06 / km)
(injured)

Massive foot cramp in first set - perineal pretty tired after spinning

swim warm up/down 11:57 [1] 0.28 km (43:27 / km)

9 AM

running 40:27 [3]
ahr:133 max:188

running 35:02 [3] 0.8 km (43:47 / km)

Tuesday Jul 17, 2018 #

cycling (commute) 20:00 [0]

hike 55:00 [0]
rhr:59 slept:7.85 (injured) (rest day)

Had a busy day with work so havnt had time to exercise so decided to go for a walk to run some errands... I was fine walking but now ankle has blown up like a big old balloon... this is just getting ridic.... 2 weeks on and I still cant walk 3km and am having to ice it all bloody day long

Monday Jul 16, 2018 #

swim (Aqua jog) 31:42 [4] 0.65 km (48:46 / km)
rhr:56 slept:9.0 (injured)

swim 26:27 [2] 0.7 km (37:47 / km)
(injured)

Warm up walking, a few laps between sets and cool down walking and bounds

1 PM

running 58:09 [3] 1.52 km (38:08 / km)

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