Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 7 days ending Nov 25, 2018:

	activity	#	time	miles		km		+m
	running	17	14:01:17	96.88		155.91		2639
	cycling	4	3:05:00
	orienteering	2	1:20:15	6.87	(11:40)	11.06	(7:15)	265
	S&C	1	31:10
	Forest Orienteering	1	19:29	1.58	(12:20)	2.54	(7:40)	60
	Drills	2	18:00
	Total	23	19:35:11	105.33		169.51		2964
	[1-5]	19	16:30:11
averages - sleep:7.8 rhr:59

4:02

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Sunday Nov 25, 2018 #

Note
slept:8.0 (rest day)

Pop tarts has broken me.... day off

Saturday Nov 24, 2018 #

running 24:32 [3] 4.53 km (5:25 / km) +93m 4:55 / km
ahr:162 max:179 rhr:58 slept:7.75 shoes: ON cloudventure

Jog up to Eccy woods with Joe for SPOOK relays

orienteering race 17:21 [3] 2.44 km (7:07 / km) +61m 6:19 / km
ahr:150 max:173 shoes: ON cloudventure

SPOOK relay leg 1 - had really good start and came through the spectator stubbie (props to Ricky for finally organising a spook beer relay!!) 1st woman, with Rhys, and followed by Barbie and Paddy, managed to then all get lost on the next control and drop some time

orienteering race 19:30 [3] 2.54 km (7:41 / km) +61m 6:51 / km
ahr:154 max:168 shoes: ON cloudventure

no trains this time and a little slower - through stubbie control with Adam this time

orienteering race 21:42 [3] 3.04 km (7:08 / km) +74m 6:22 / km
ahr:144 max:161 shoes: ON cloudventure

SPOOK relay third leg - of in shuoc mass start - harry was off pretty early on which left me out front of a little shuoc train that eventually dispersed!
Really good fun relay.... despite Eccy woods just being such an average out of 10 area, no results to write home for team Mare Grylls despite leading the first leg spectator (Grace got a bit lost)

running 23:58 [3] 4.14 km (5:47 / km) +66m 5:22 / km
ahr:137 max:162 shoes: ON cloudventure

Jog back home with the boys

9 AM

running 24:31 [3] 4.53 km (5:25 / km) +118m 4:47 / km
ahr:163 max:178

running 17:20 [3] 2.43 km (7:07 / km) +66m 6:16 / km
ahr:150 max:173

Forest Orienteering 19:29 [3] 2.54 km (7:40 / km) +60m 6:51 / km
ahr:154 max:168

12 PM

orienteering 21:42 [3] 3.04 km (7:08 / km) +69m 6:24 / km
ahr:144 max:159

running 23:57 [3] 4.14 km (5:47 / km) +60m 5:24 / km
ahr:137 max:162

Friday Nov 23, 2018 #

cycling (Commute) 50:00 [0]

7 AM

Drills 8:00 [1]

With Richard

10 AM

running intervals 52:57 [3] 10.22 km (5:11 / km) +45m 5:04 / km
ahr:157 max:178 rhr:59 slept:7.0 shoes: On cloudsurfers

Pacing intervals for client Jochen.
Took him out for 2 x (3/1, 2/1, 1/1, 30s/30s) at the paces 4:30, 4:20, 4:00, 3:50 hes improved a lot but still struggling with mentality in longer intervals (longer ints being 3mins...) bitta work to do..
Feeling alright after spirals though :)

running 52:56 [3] 10.22 km (5:11 / km) +74m 5:00 / km
ahr:157 max:178

Thursday Nov 22, 2018 #

cycling (Commute) 45:00 [0]

8 AM

Drills 10:00 [1]

With neill

6 PM

running 16:51 [3] 3.07 km (5:29 / km) +112m 4:39 / km
ahr:146 max:158 rhr:60 slept:7.8 shoes: On cloudsurfers

Jog up to tims

running 16:51 [3] 3.08 km (5:29 / km) +93m 4:45 / km
ahr:146 max:158

7 PM

running hills (Springvale spirals) 37:19 [4] 7.34 km (5:05 / km) +319m 4:11 / km
ahr:165 max:181 shoes: On cloudsurfers

Felt alright tonight and reasonably strong on the hills... sat fairly comfortable but also don’t think I could have given it that much more effort... feel like I should be running this a bit faster though!

running 37:22 [3] 7.34 km (5:06 / km) +345m 4:07 / km
ahr:165 max:181

8 PM

running 24:00 [3] 4.5 km (5:20 / km) +70m 4:57 / km
ahr:146 max:161 shoes: On cloudsurfers

Jog home via Chloe’s and two steps

running 23:58 [3] 4.49 km (5:20 / km) +76m 4:55 / km
ahr:146 max:161

Wednesday Nov 21, 2018 #

cycling (commute) 45:00 [0]

7 AM

running 23:03 [3] 4.33 km (5:19 / km) +44m 5:04 / km
ahr:157 max:172 rhr:61 slept:8.0 shoes: Hoka Clifton 5

Slow short shakeout - clients cancelled so just fitted a littlun in!
Hams so tight... good kind of tight - like they worked on mon S&C, so an attempt to give them a little shake.

running 23:03 [3] 4.33 km (5:19 / km) +55m 5:00 / km
ahr:157 max:172

6 PM

running 40:10 [3] 7.38 km (5:27 / km) +115m 5:03 / km
ahr:138 max:161 rhr:54 shoes: On cloudsurfers

SRG - kinda shit sesh tonight... I was on my own, had a large group, all different abilities, three new people and two people who were just not wanting to take part, one of which skipped around telling me he had had a heart attack but then ponsed about saying he couldn’t do any of the running with no reason why... and no one had headtorches... so the best I could come up with we’re some intervals on the lit path in Weston park... pretty uninspiring...
Dan, Glen and even Dimitri got on with it and we’re great but it was a pretty low key session for us four. Tbh this is probably a good thing... I’ve been cooking Wednesday’s and I’ll probably feel good tomorrow at spirals for having an easier day today... just gotta get my head in that game!

running 40:09 [3] 7.38 km (5:26 / km) +117m 5:02 / km
ahr:138 max:159

Tuesday Nov 20, 2018 #

cycling (commute) 45:00 [0]

7 AM

running 26:11 [3] 5.01 km (5:13 / km) +85m 4:49 / km
ahr:148 max:167

8 AM

running 26:11 [3] 5.01 km (5:14 / km) +72m 4:53 / km
ahr:148 max:168 rhr:62 slept:8.0 (sick) shoes: Hoka Clifton 5

easy PB running some more errands, feeling more myself today... still a tender spot in stomach though

5 PM

running 19:57 [3] 3.73 km (5:21 / km) +21m 5:12 / km
ahr:150 max:172 shoes: On cloudsurfers

To track with Aths then some drills

running 19:57 [3] 3.73 km (5:21 / km) +23m 5:11 / km
ahr:150 max:171

6 PM

running intervals 34:53 [4] 7.91 km (4:25 / km)
ahr:157 max:171 shoes: On cloudsurfers

Harriers track sesh - 5 x (600/off 100, 400/off 200), 5 x 100m strides
2:13, 1:33
2:23, 1:33
2:24, 1:33
2:24, 1:33
2:26, 1:32
Had planned to stay comfortable, but didn’t have any extra tonight anyway so comfortable was the only option! Didn’t go away feeling knackered like usual though...

running 17:43 [3] 3.41 km (5:12 / km) +38m 4:55 / km
ahr:157 max:171 shoes: On cloudsurfers

Jog back to shop
On a side note, took a bad landing on my dodgy ankle last thurs and it’s been pretty stiff all weekend and still is tonight so will need to keep an eye on that! No swelling or pain though!

running 34:53 [3] 7.91 km (4:24 / km) +3m 4:24 / km
ahr:157 max:174

running 17:43 [3] 3.41 km (5:12 / km) +47m 4:51 / km
ahr:157 max:171

Monday Nov 19, 2018 #

4 PM

running 21:23 [3] 4.5 km (4:45 / km) +99m 4:17 / km
ahr:146 max:163 rhr:57 slept:7.8 (sick) shoes: ON cloudflow

Past doc, the shop and late over to circuits... legs feeling kinda fresh after 4 days off... not sure body is quite there yet though

running 21:23 [3] 4.5 km (4:45 / km) +102m 4:16 / km
ahr:146 max:162

5 PM

S&C 31:10 [3]
ahr:97 max:142

Late for circuits so decided to just do my own mini circuit for half hour
Ankle work
3x
10 hip hinges es (20kg)
10 calf raises es
5 Rband pull ups
10 squats (30, 40, 40kg)
15 twist sit ups
15 SL glute bridges

2 x 5 20kg snatched as a finisher

Felt lethargic, dizzy and a bit nauseous, HR a bit higher than normal

running 31:09 [3]
ahr:97 max:142

6 PM

running 20:38 [3] 4.18 km (4:56 / km) +26m 4:47 / km
ahr:148 max:162 shoes: ON cloudflow

Circuits to Virgin

running 20:37 [3] 4.18 km (4:56 / km) +130m 4:16 / km
ahr:148 max:161

running 12:51 [3] 2.49 km (5:10 / km) +53m 4:40 / km
ahr:143 max:160

9 PM

running 12:51 [3] 2.49 km (5:10 / km) +71m 4:31 / km
ahr:143 max:160 shoes: ON cloudflow

Hfw

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