Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 7 days ending Sep 9, 2018:

	activity	#	time	miles		km		+m
	running	11	6:18:32	38.39		61.78		1391
	cycling	4	2:50:00
	Fell run	3	2:40:20	14.37	(11:10)	23.12	(6:56)	1150
	orienteering	2	2:13:00	13.15	(10:07)	21.17	(6:17)	242	22 /	47c	46%
	Climbing	1	1:00:00
	Forest Orienteering	1	53:42	4.13	(13:00)	6.65	(8:05)	151
	Sprint Orienteering	1	51:43	6.23	(8:18)	10.03	(5:09)	114
	S&C	1	28:23
	Total	14	17:15:40	76.27		122.75		3048	22 /	47c	46%
	[1-5]	13	14:25:40
averages - sleep:7.8 rhr:62

3:50

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Sunday Sep 9, 2018 #

running 40:50 [3] 8.02 km (5:05 / km) +127m 4:43 / km
ahr:162 max:182 rhr:61 slept:7.0 (injured) shoes: ON cloudflow

Took all the motivation in the world to actually get out! Was fine once out and enjoyed and easy forge dam although feeling a bit of a lump in my throat - hopefully no cold coming on! Ankle a bit swollen today! Tired... not looking forward to a whole week of work

Saturday Sep 8, 2018 #

Climbing 1:00:00 [1]

Works sesh with Rach... pinkles feeling easy... blacks still too hard!

orienteering 27:33 [2] 4.49 km (6:08 / km) +64m 5:44 / km
ahr:145 max:171 (injured) shoes: Ice bug zeal

Hanging for Peter Palmer

orienteering 53:43 [3] *** 6.65 km (8:05 / km) +121m 7:24 / km
ahr:161 max:186 23c rhr:76 slept:9.0 (injured) shoes: Ice bug zeal

Pre run for Peter Palmers... a few slow controls but otherwise bit of fun! Legs still feeling a little tired up the hills... and ankles not been that happy this week... but otherwise feeling good and almost feeling like I can’t keep my nav up to pace anymore so need to work on that!
Not sure I believe this RHR

running 4:06 [3] 0.83 km (4:56 / km) +14m 4:33 / km
shoes: Ice bug zeal

Back to car

3 PM

running 27:32 [3] 4.49 km (6:08 / km) +136m 5:20 / km
ahr:145 max:170

Forest Orienteering 53:42 [3] 6.65 km (8:05 / km) +151m 7:15 / km
ahr:161 max:185

running 4:06 [3] 0.83 km (4:56 / km) +6m 4:46 / km
ahr:156 max:163

Friday Sep 7, 2018 #

cycling (Commute) 40:00 [0]
rhr:63 slept:7.0 (injured) (rest day)

Had planned to go climbing with Rach tonight but we were both wiped out so decided to take an easy day eat a lot of food have a two hour nap and go climbing tomorrow instead!

Thursday Sep 6, 2018 #

cycling (commute) 50:00 [0]

running 53:08 [3] 9.03 km (5:53 / km) +309m 5:01 / km
ahr:157 max:187 rhr:61 slept:6.3 (injured) shoes: ON cloudflow

Tonight felt a lot like a recipe for a Melb uni dinner night...
Two boys
One nice run
Three hefty pies
And one v uncomfortable bike ride home!
Bliss.

5 PM

running 53:08 [3] 9.03 km (5:53 / km) +234m 5:13 / km
ahr:157 max:187

Wednesday Sep 5, 2018 #

Fell run 56:59 [3] 9.13 km (6:14 / km) +274m 5:26 / km
ahr:156 max:187 rhr:61 slept:8.75 (injured) shoes: ON cloudflow

Longshaw, Surprise view and Burbage with the shuoc summer crew.... really stunning evening, and felt a lot better than yesterday at Ilam! Really enjoyed it.... so much that I made Lova and Max do an extra little loop int he dark that they were a bit meh about! Runs like these just make me feel like I am exactly where I'm supposed to be :)
Also its so nice that we still have such a good running group given how many top lads and lassies we have lost recently!!

6 PM

running 56:59 [3] 9.13 km (6:15 / km) +237m 5:31 / km
ahr:156 max:185

Tuesday Sep 4, 2018 #

cycling (commute) 40:00 [0]

running warm up/down 15:16 [2] 2.65 km (5:46 / km) +23m 5:31 / km
shoes: Ice bug zeal

Fell run race (Ilam) 51:41 [5] 7.0 km (7:23 / km) +450m 5:35 / km
ahr:149 max:190 rhr:59 (injured) shoes: Ice bug zeal

I still dont really get Fell racing.... like this was just painful.... I actually teared up on the second hill...
3rd lady by about 90s... bit annoyed really because I felt I would have had well over 2mins if my legs weren't shot from run group the day before.... but its also not really anything to worry about because they were! Felt good cardio and pace wise and was strong up and down the first hill in the lead but then legs just got so heavy along the flat valley and I couldnt hold from there. Really encouraging that I'm starting to feel stronger on these horrendous races though and backing it up after some solid weeks of running, and I can hit a downhill a bit fearlessly again wooooo
Had a fun night out with the Shuoc dream team... but time to get back on the track instead of the hills.... the boys are pretty keen so that is a good thing

7 AM

running 28:23 [3]
ahr:103 max:138

8 AM

S&C 28:23 [3]
ahr:103 max:138 rhr:59 slept:8.5

ankle stability and core

5 PM

running 6:07 [3] 1.14 km (5:22 / km) +13m 5:05 / km
ahr:146 max:161

Fell run 51:40 [3] 6.99 km (7:24 / km) +426m 5:40 / km
ahr:149 max:189

running 8:58 [3] 1.51 km (5:57 / km) +29m 5:26 / km
ahr:143 max:174

Monday Sep 3, 2018 #

orienteering intervals 51:44 [4] *** 10.03 km (5:09 / km) +57m 5:01 / km
ahr:162 max:193 spiked:22/24c rhr:53 slept:8.0 (injured) shoes: ON cloudflow

So eventually got my sprintervals in... mix between executing some legs well and being tired and distracted on others... and really lost all motivation to run fast up the hills haha! Good to have a go on a map though... if absolutely anything it’s just a bit of confidence building the more practice I do at pace
Cloud flows still hurting my left heel and had two very small turns on the ankle - it’s no stiffer than normal but it has put some work through the calf when stabilising, and they are now bricksssss

running (SRG) 40:00 [3] 7.56 km (5:17 / km) +41m 5:09 / km
ahr:155 max:169 (injured) shoes: Hoka Clifton 5

Little irritated as Rich left me to take the longer quicker group... which I thought a) he wouldn’t want to take the slow and b) that would be a given as I’d just done a session... but hey ho a little more/quicker then I would have liked... I am now foooooked and the calf’s are so sore... so a track session tomorrow may be a bit optimistic

cycling (commute) 40:00 [0]

3 PM

Sprint Orienteering 51:43 [3] 10.03 km (5:09 / km) +114m 4:53 / km
ahr:162 max:193

running 39:59 [3] 7.56 km (5:17 / km) +223m 4:36 / km
ahr:155 max:168

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