Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 7 days ending Sep 23, 2018:

	activity	#	time	miles		km		+m
	running	11	6:35:21	38.12		61.34		468
	orienteering	6	2:47:36	19.81	(8:28)	31.88	(5:15)	266	39 /	42c	92%
	cycling	4	2:04:00
	Sprint Orienteering	2	48:38	6.21	(7:50)	10.0	(4:52)	48
	Climbing	1	30:15
	Yoga/Pilates	2	20:00
	Total	15	13:05:50	64.14		103.22		782	39 /	42c	92%
	[1-5]	14	10:41:50
averages - sleep:7.6 rhr:58

3:34

0:00

» now

Sunday Sep 23, 2018 #

running warm up/down 34:31 [3] 6.47 km (5:20 / km) +28m 5:13 / km
ahr:149 slept:8.0 (injured) shoes: ON cloudflow

orienteering race (Euromeeting sprint) 17:46 [5] *** 3.84 km (4:38 / km) +11m 4:34 / km
ahr:165 max:192 spiked:12/15c (injured) (sick) shoes: ON cloudflow

Happy enough with this race, and felt like I had a good flow, but in retrospect definitely missed a couple route choices! Felt fatigued and really struggled to breathe while running... lots of coughing and snot today! This cold is definitely teetering and I wouldn’t be surprised if it hits tomorrow! All in all been a good weekend! Learnt a bit and had a confidence booster, looking forward to WC.

8 AM

Sprint Orienteering 20:48 [3] 3.93 km (5:17 / km) +43m 5:01 / km
ahr:159 max:181

Sprint Orienteering 17:49 [3] 3.84 km (4:39 / km) +6m 4:37 / km
ahr:165 max:192

running 13:42 [3] 2.54 km (5:24 / km)
ahr:139 max:155

Saturday Sep 22, 2018 #

7 AM

running 19:15 [3] 3.33 km (5:47 / km) +54m 5:21 / km
ahr:167 max:183

running 10:12 [3] 1.49 km (6:50 / km)
ahr:145 max:163

9 AM

orienteering race (Euromeeting knockout qual) 14:15 [5] *** 2.81 km (5:04 / km) +22m 4:53 / km
spiked:14/14c slept:8.0 (injured) (sick) shoes: ON cloudflow

Really pleased with this run, didn’t feel like I could improve a single route choice bar a few softer angles that may have saved liked a second per leg... felt very controlled which probably means I could push the pace a little bit more. Really encouraging to be only 2mins off the leading time and about a min off a lot of the British girls considering I feel I’ve done next to no focussed speed work.

running warm up/down 29:27 [3] 4.82 km (6:07 / km) +54m 5:47 / km
(injured) shoes: ON cloudflow

3 PM

running 14:42 [3] 1.57 km (9:21 / km)
ahr:142 max:167

Sprint Orienteering 10:01 [3] 2.23 km (4:29 / km)
ahr:158 max:171

running 13:24 [3] 2.31 km (5:49 / km) +12m 5:40 / km
ahr:156 max:179

5 PM

orienteering (Euromeeting KO B final) 9:45 [3] *** 2.23 km (4:22 / km)
spiked:13/13c (injured) (sick) shoes: ON cloudflow

Again another run I’m happy with... absolutely ballsed up the start and didn’t punch the start and had to run back so was far off the pack pretty early on and really had to battle (mentally and physically) to catch back up. Luckily took some good route choices from the map change and lead a good chunk of the course from there but unfortunately just didn’t have the speed to outrun the other girls on the last few controls! I’d have a great route choice then 10s later hear Kirstin on my shoulder again. This is very positive though, I performed well under pressure and that speed will come with a couple more track sessions I’m sure :)

Feel like I’ve learnt a lot about this format and how to race it so am happy to have taken up the opportunity to run when I was a bit apprehensive, and have surprised myself a little bit. Still a bit undecided if I am a fan of knockout but there were a few pleasent suprises!

running warm up/down 28:06 [3] 3.88 km (7:15 / km)
(injured) shoes: ON cloudflow

Super weird warm up sitting in quarantine in a wood shed for hours and then running laps around inside of it... was not that fun!!!
Nice little warm down chat with Kirstin though - lovely encouragement from her about actually achieveing what I wanted since last year and starting to race again!

Friday Sep 21, 2018 #

orienteering 43:03 [3] ** 7.53 km (5:43 / km) +79m 5:26 / km
ahr:153 max:174 slept:7.75 (injured) (sick) shoes: Hoka Clifton 5

Easy round the edge map... feeling ok and as well prepared as I can be for Euromeeting... looking forward to it a lot now :D

6 AM

running 43:02 [3] 7.53 km (5:43 / km) +120m 5:18 / km
ahr:153 max:174

Thursday Sep 20, 2018 #

cycling (commute) 28:00 [0]

Climbing 30:15 [3]
ahr:102 max:125 rhr:58 slept:7.0 (injured) (sick)

Two clients cancelled today so had time for an ankle massage and a climb... pretty good session considering I feel average out of 10... but I wish they would change the god damn routes at Virgin.... or at least fix the routes that aren't finished....

orienteering 1:02:48 [3] *** 11.38 km (5:31 / km) +109m 5:16 / km
ahr:157 max:187 rhr:58 (injured) (sick) shoes: ON cloudflow

Butterfly loops around Ponderosa housing estates while the heavens let loose...
Still feeling a bit shit today but not really alot worse. Ankle massage earlier has been good - I think there has been a big improvement this week.

9 AM

running 30:14 [3]
ahr:102 max:125

3 PM

running 1:02:48 [3] 11.38 km (5:31 / km) +130m 5:13 / km
ahr:157 max:185

Wednesday Sep 19, 2018 #

cycling (commute) 28:00 [0]

running (U&R SRG) 47:59 [2] 8.01 km (5:59 / km) +34m 5:52 / km
ahr:142 max:163 rhr:59 slept:8.0 (injured) (sick)

Still not feeling 100% so tried to get out of another afternoon of work for some more sleep and a better training session but we had first wed run group and no one could cover so was not possible... took easy group for SRG... not a high HR but felt a bit high for the pace... I actually find it hard to run this slow now... hurts my knees and its boring.... I want back in with the boizzzz next week D:

Yoga/Pilates 10:00 [0]

ankle mobility on Bosu over good client chat
Am generally finding Im getting some small amount of drills/yoga/ankles in most days Im at Virgin which is a bit of a work bonus

5 PM

running 47:59 [3] 8.01 km (5:59 / km) +37m 5:51 / km
ahr:142 max:161

Tuesday Sep 18, 2018 #

Note
slept:7.5 (injured) (sick) (rest day)

Felt awful when I woke up today, so binned morning session for another 45 of sleep.... then thought I was fine but got into work and felt even worse... slightly blocked ears, tingle in throat but mostly just really exhausted... could have got through the day but we didnt need the staff so decided to be sensible and go home and catch some sleep for a couple hours and bin afternoon session too. The last few weeks have been busy and Ive not had enough sleep at the start of this week, also probably a bit of a physiological response to yesterdays stress.... hit the vit C, lemsip, good food and rest hard today so hoping I can shake it before it develops!

cycling (commute) 28:00 [0]

Monday Sep 17, 2018 #

orienteering 19:59 [3] * 4.09 km (4:53 / km) +45m 4:38 / km
ahr:158 max:180 slept:7.0 (injured) shoes: saucony ride iso

Planned to just do an easy half hour in a work gap to shake out the legs and just keep the brain ticking over with a map.... turned out to be pretty stressful as a guy was having a full on seizure outside his car in a drive in a housing estate and no one else was around.... bleeding and frothing from the mouth and completely unconscious when I tried to help him, so I sprinted back down the street and found a woman with a phone to call the ambulance then back and just held his head and put him in recov position while he seizured till they came. He came round and was ok and I guess lucky that I had decided to take a map out and run in a real random part of town. I was pretty shaken but just finished the loop and went back to shop cutting it a bit short. Pretty sure HR was higher then this haha. Exhausted now and no more time so that will definitely be all for today.

Feeling pleased with the weekends training so just gonna take it a bit easier this week. Met with Nick Lightfoot last night, who is going to help me out with some coaching so I'm feeling really positive and motivated with that!
Ankle swelling is going down a bit now too which is good but it also means my foot is quite sore as I guess all the stiff ligaments and tendons are getting a bit more movement and strain put through them.

cycling (commute) 40:00 [0]

Yoga/Pilates 10:00 [0]

with client - feeling sore in the ankle

« Earlier | Later »