Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 7 days ending Jun 17, 2019:

	activity	#	time	miles		km		+m
	orienteering	7	8:13:28	34.61	(14:15)	55.7	(8:52)	1347	59 /	68c	86%
	running	11	7:24:31	28.53		45.91		818
	Forest Orienteering	2	3:13:08	13.28	(14:32)	21.38	(9:02)	626
	S&C	1	42:00
	Yoga/Pilates	1	21:00
	Sprint Orienteering	1	16:11	2.27	(7:08)	3.65	(4:26)	39
	Total	16	20:10:18	78.69		126.64		2830	59 /	68c	86%
averages - sleep:6.8 rhr:64

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Monday Jun 17, 2019 #

Note
rhr:63 slept:4.0 (rest day)

Post Jukola Monday... grim
Slept 3hours in the ferry terminal floor... then was basically carried around Stockholm by Nath and Chloe in a dead state... sort of hit a second wind after some dumplings and maccies which was ideal as it was straight into London to the pub for the beginning of 2 massive work day’s at the Up and Running Buyers Conference.

Sunday Jun 16, 2019 #

orienteering race (Jukola) 1:47:11 [3] 12.76 km (8:24 / km) +374m 7:20 / km
ahr:167 max:193 rhr:69 slept:4.0 shoes: Icebug spirit6

Jukola leg 2 for ShUOC!
Really didn’t want to run immediately beforehand but loved it once I was out! Was super cool to be able to run a night leg this year and I was grateful to the guys for giving me a shot! I definitely had the worst placed run of the team this year but I also think anyone would have been as likely to make the mistakes I made!
Somehow ended up on a solo route to no1 - dead straight, wasn’t a bad route and didn’t make a mistake but probably slower then in a pack, the rest was clean to 7 where I ran through the circle missed the control, found 8, didn’t realise it was 8, kept on going, hit a cliff, realised it was all wrong, realised I’d passed 8 and had to go back - cost loads of time but I could have gotten way more lost at night I’m sure! Then the rest was fine again and I actually lead some packs into some controls!
A bit to work on obviously with night O racing... but you don’t really get a proper go of it as a woman unless someone is willing to give you a spot to give it a crack so I really enjoyed doing that this year!
Finished up in the 3am sauna <3

running warm up/down 4:32 [3] 0.6 km (7:33 / km)
shoes: Icebug spirit6

Saturday Jun 15, 2019 #

Event: Jukola Venla 2019

running warm up/down 13:56 [3] 2.19 km (6:22 / km) +30m 5:57 / km
ahr:136 max:167 rhr:61 slept:8.25 shoes: Icebug spirit6

Getting myself a little nervy that we were actually quite far up the starting block...

orienteering race (Venla) 48:00 [5] 6.71 km (7:09 / km) +169m 6:21 / km
ahr:178 max:193 shoes: Icebug spirit6

Leg 1 for ShUOC. Super rapid mass start, think it was around a 4min km to get into the forest! Then I just pushed hard the whole way round! It was really fucking fun and I ran well! Didn’t really lose contact, didn’t make mistakes, and managed to keep intensity high for most of the race! Only frustrating but was that I didn’t have the legs on the flatter sections and then when we were in rough steep shitty forest I got stuck in trains that were too slow for me! So maybe could have saved a little time, not a lot though as I was pushing... it just wasn’t my sort of running flow! Happy to only drop a few places to 170ish, probably cooked myself a little too much for jukola though! Was so knackered after didn’t feel like warming down but just made sure I ate and walked around a bit with N so I didn’t stiffen up!

10 AM

running 13:56 [3] 2.19 km (6:22 / km) +22m 6:04 / km
ahr:136 max:167

running 48:01 [3] 6.71 km (7:10 / km) +165m 6:22 / km
ahr:178 max:193

9 PM

running 4:32 [3] 0.6 km (7:33 / km)
ahr:132 max:144

Forest Orienteering 1:47:11 [3] 12.76 km (8:24 / km) +375m 7:20 / km
ahr:167 max:192

Friday Jun 14, 2019 #

orienteering 1:01:19 [3] *** 6.2 km (9:53 / km) +149m 8:50 / km
ahr:150 max:183 spiked:12/14c rhr:61 slept:7.0 shoes: Icebug spirit6

O training - area was really nice, really enjoyed it!
Felt pretty tired today and quite in-confident after last night but once I got into the groove I realised I was navigating quite well and confidence sort of came back.
Back not too bad... could feel a few muscles from circuits but nothing shocking and think it probably has helped the back if anything!

This is as prepared as we are gonna get for the big weekend so almost time to hit the hay and brace for tomorrow!

orienteering 26:00 [3] 3.0 km (8:40 / km) +92m 7:31 / km
ahr:141 max:168 shoes: Icebug spirit6

little shuoc clock relay to round off the training week

12 AM

orienteering 53:00 [3] 4.5 km (11:47 / km) +88m 10:44 / km
ahr:126 max:158 shoes: Icebug spirit6

Night O training on a pretty outdated map.. felt like Scandi Eccy Woods

12 PM

running 1:01:19 [3] 6.2 km (9:53 / km) +150m 8:49 / km
ahr:150 max:183

running 23:00 [3] 2.6 km (8:51 / km) +108m 7:20 / km
ahr:141 max:168

Thursday Jun 13, 2019 #

orienteering 1:25:57 [3] *** 8.62 km (9:58 / km) +262m 8:39 / km
ahr:159 max:188 spiked:17/20c rhr:59 slept:8.0 shoes: Nvii Forest 2

Shuoc went to try the mens WC middle, as Id run I offered to set out tapes. Orienteered ok on the controls I had done and lazy on the ones I had. Few mistakes - bigish mistake on no3. but tbf maybe some of the mistakes would have been saved if there were controls and I wasnt setting them. Thought Id be moving a bit quicker then sat but evidently not with setting... maybe if I wasnt setting.

S&C 42:00 [2]
ahr:114 max:149

shuoc circuits

Yoga/Pilates 21:00 [1]
ahr:97 max:117

group yoga with Adrienne - need alot of this atm, having real struggles with my mid back and neck - v stiff every morning and when running! Hoping some S&C and stretch today might help

9 AM

Forest Orienteering 1:25:57 [3] 8.62 km (9:58 / km) +251m 8:42 / km
ahr:159 max:188

4 PM

running 42:01 [3]
ahr:114 max:149

running 21:00 [3]
ahr:97 max:117

9 PM

running 49:42 [3] 3.99 km (12:27 / km) +79m 11:20 / km
ahr:126 max:156

Wednesday Jun 12, 2019 #

orienteering 1:19:45 [3] *** 7.31 km (10:55 / km) +145m 9:56 / km
ahr:154 max:181 spiked:15/18c rhr:75 slept:7.7 shoes: Nvii Forest 2

Shuoc training in Orimattila - orienteering ok and felt a little better running today... getting tired around the one hour mark.
Heel still not really in good shape and this mornings map looked a little naff so I decided to rest this morning and just run this arvo... pottered around really enjoying myself in the skog

11 AM

running 1:19:45 [3] 7.31 km (10:55 / km) +127m 10:02 / km
ahr:154 max:181

Tuesday Jun 11, 2019 #

orienteering warm up/down 16:16 [3] 2.95 km (5:31 / km) +32m 5:14 / km
ahr:151 max:168 rhr:58 slept:8.5 shoes: Nike zoom winflo 5

pootle around the sprint model

running warm up/down 21:53 [3] 3.28 km (6:40 / km) +47m 6:14 / km
shoes: Brooks Hyperion

warm up through the helsinki subway to the start - pretty fun

orienteering race 16:00 [5] *** 3.65 km (4:23 / km) +36m 4:11 / km
ahr:176 max:206 spiked:15/16c shoes: Brooks Hyperion

World cup sprint relay first leg for our ad hoc team. Good choice to put me ad hoc team as I just didnt have the speed for this running race... not to technical and I felt like I had a great run, so it just shows the standard at World Cup racing. Maybe had 2 controls where I could have picked a better route choice and maybe one less then 10s blip down the wrong road otherwise fine.
Had so much fun though - the arena was bloody awesome!

running warm up/down 11:23 [3] 2.01 km (5:40 / km) +11m 5:31 / km
shoes: Brooks Hyperion

10 AM

running 16:15 [3] 2.95 km (5:31 / km) +32m 5:14 / km
ahr:151 max:168

2 PM

running 21:53 [3] 3.28 km (6:40 / km) +43m 6:16 / km
ahr:156 max:183

Sprint Orienteering 16:11 [3] 3.65 km (4:26 / km) +39m 4:13 / km
ahr:176 max:206

running 11:23 [3] 2.01 km (5:40 / km) +5m 5:36 / km
ahr:161 max:175

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