Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 7 days ending Sep 16, 2019:

	activity	#	time	miles		km		+m
	running	5	3:19:14	23.62	(8:26)	38.02	(5:14)	525
	cycling	4	2:52:00
	Sprint Orienteering	3	1:34:38	11.42	(8:17)	18.38	(5:09)	415	35 /	39c	89%
	Yoga/Pilates	2	1:11:52
	Forest Orienteering	1	39:34	3.08	(12:52)	4.95	(8:00)	135	27 /	28c	96%
	Total	12	9:37:18	38.11		61.34		1075	62 /	67c	92%
averages - sleep:8.4 rhr:59

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Monday Sep 16, 2019 #

6 PM

running 48:47 [3] 9.72 km (5:01 / km) +46m 4:54 / km
ahr:146 max:168 rhr:57 slept:9.4 shoes: HOKA Clifton 6

SRG... lots of stops but decent pace in parts.... new guy oblivious to other runners not being as fast as he is

running 14:43 [3] 2.7 km (5:27 / km) +101m 4:35 / km
ahr:163 max:182 shoes: HOKA Clifton 6

Hfw

Sunday Sep 15, 2019 #

11 AM

running warm up/down 9:24 [3] 1.39 km (6:47 / km) +116m 4:47 / km
ahr:135 max:153 rhr:59 slept:7.75 shoes: Nvii Forest 2

Forest Orienteering race (British Middle Champs) 39:34 [4] 4.95 km (8:00 / km) +135m 7:02 / km
ahr:160 max:194 spiked:27/28c shoes: Nvii Forest 2

Kinda planned to just take this a bit easier after how I was feeling in the quali yesterday bit worried about pushing it but felt ok once I got going so kept up an alright pace and got round pretty smoothly. Frustratingly it still wasn’t a very fast time.... I had some how manage to accidentally swindle myself an early start by for some reason I don’t remember - requesting one and being given one even though it said in the course info that elites were not getting requests and going off seedings. I don’t think it mad a difference to nav or tracking but perhaps would have pushed a bit harder if I was around my normal seeding and could see other runners - the other girls all had each other in sight as it was a pretty open area. I’m clutching at straws.... I just really want to start closing this constant 5-10min gap! Still I’m happy with 7th considering I have felt crap since Norway and still not right.

running warm up/down 11:29 [3] 2.05 km (5:36 / km) +29m 5:14 / km
ahr:175 max:187 shoes: Nvii Forest 2

Saturday Sep 14, 2019 #

Event: British Sprints and Middles weekend

10 AM

running warm up/down 18:31 [3] 3.69 km (5:01 / km) +17m 4:54 / km
ahr:151 max:180 shoes: Nvii Crazy Light F2

Sprint Orienteering race (British Sprint quali) 14:28 [5] 3.22 km (4:29 / km) +21m 4:21 / km
ahr:143 max:162 spiked:16/20c rhr:64 slept:8.0 shoes: Nvii Crazy Light F2

Comfortably qualified 3rd in my heat for A final and knew I would the whole way around with the placings of the other girls in the other heats.... didnt have a good run though. Felt very flat and dizzy... almost lost complete balance on a corner near the end and head was spinning and I was struggling to focus on the map.... luckily it was a relatively simple course with little route choice and small faffs didn’t cost too much time. Considering not running the final given how bad I felt this morning.

running warm up/down 10:47 [3] 2.07 km (5:13 / km) +16m 5:01 / km
ahr:129 max:145 shoes: On Cloud X

2 PM

running warm up/down 15:58 [3] 3.09 km (5:10 / km) +31m 4:56 / km
ahr:153 max:180 shoes: ON cloudswift

Sprint Orienteering race (British Sprint Final) 13:33 [4] 2.98 km (4:33 / km) +28m 4:21 / km
ahr:140 max:159 spiked:19/19c shoes: Nvii Crazy Light F2

Drank loads, ate a bit, had a coffee and decided to start the final and see how I went - think the coffee really helped because I felt a lot better running around this one. Didn’t push the pace but it was a lot more technical so didnt massively need to - was pretty clean, maybe could have ever so slightly improved two route choices but thats about it. Happy to have a sound technical run and be sitting where I was in 8th within 30s of the next few ahead of me considering how not right I felt in the morning.

running warm up/down 11:01 [3] 2.02 km (5:27 / km) +15m 5:15 / km
ahr:140 max:159 shoes: ON cloudswift

Friday Sep 13, 2019 #

cycling (Commute) 45:00 [1]
rhr:56 slept:8.4 (rest day)

Still feeling a bit rubbish going into the weekend... just trying to take it easy

Thursday Sep 12, 2019 #

cycling (Commute) 25:00 [1]

6 PM

Sprint Orienteering 1:06:37 [3] 12.18 km (5:28 / km) +366m 4:45 / km
ahr:159 max:187 rhr:60 slept:8.9 shoes: HOKA Clifton 6

Jogged round one of Naths old Sprinterval/corridors maps with some of the ShUOC boys, just trying to have flow and not push it tonight... feeling better than yesterday but still not energetic! was ok... could have had a few better choices but not many... probs did more climb than would have wanted! Back in bits at the end... post slings just so tight all the time and I’m struggling to get the mid back to relax... not sure what to try... maybe a massage soon

Wednesday Sep 11, 2019 #

cycling (Commute) 37:00 [1]
(rest day)

Feeling knackered, slept all afternoon again so decided to not push it before the weekend and take a rest day instead of going to club night

9 AM

Yoga/Pilates 40:07 [1]
ahr:97 max:141 rhr:59 slept:8.15

Tuesday Sep 10, 2019 #

cycling (Commute) 1:05:00 [1]

9 AM

Yoga/Pilates 31:45 [1]
ahr:99 max:131 rhr:59 slept:8.5

5 PM

running warm up/down 10:21 [3] 2.15 km (4:49 / km) +9m 4:43 / km
ahr:133 max:141 shoes: On cloudsurfers

running intervals 36:41 [4] 7.01 km (5:14 / km) +62m 5:00 / km
ahr:148 max:173 shoes: On cloudsurfers

Harriers 2,3,4,5,4,3,2 off 75s

running warm up/down 11:32 [3] 2.13 km (5:24 / km) +83m 4:32 / km
ahr:160 max:168 shoes: On cloudsurfers

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