Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 7 days ending Sep 30, 2019:

	activity	#	time	miles		km		+m
	running	5	2:04:00	13.74	(9:02)	22.11	(5:37)	512
	Sprint Orienteering	4	1:58:00	15.39	(7:40)	24.77	(4:46)	150	34 /	79c	43%
	Forest Orienteering	2	1:35:28	6.86	(13:55)	11.04	(8:39)	364	12 /	17c	70%
	cycling	2	55:00
	Total	10	6:32:28	35.99		57.93		1026	46 /	96c	47%
averages - sleep:8.9 rhr:58

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Monday Sep 30, 2019 #

Note
rhr:59 slept:9.5 (rest day)

Travel day, just wandered around Basel with Potter then back to Manc in the evening... plan is to take it real easy this week.... see if i can start feeling good again before China

Sunday Sep 29, 2019 #

11 AM

Sprint Orienteering warm up/down 18:10 [3] 3.76 km (4:50 / km) +23m 4:41 / km
ahr:154 max:176 rhr:59 slept:9.5 (sick) shoes: HOKA Clifton 6

Spitting quite a bit of snot still running, otherwise fine... had quite a bad cramp in/just below my stomach warming up though... which only got worse in race and warm down

Sprint Orienteering race (WC Sprint B Race ) 17:23 [4] 3.92 km (4:26 / km) +17m 4:21 / km
ahr:171 max:192 spiked:20/20c shoes: Nvii Crazy Light F2

Pretty happy technically... just felt bad physically, running wise and just a pain below my stomach the whole way round so finding it real hard to push...
the right route choice was perhaps a little better to 9, then the left to 10, then the right to 12, where I took the other ones but I think it was only marginal on those and the big time loser was the long leg which I got right! So fairly happy with that... been a frustrating weekend in the sense that physically I’m not feeling right and I can’t pinpoint why... but it’s been so well organised and so amazing to spectate the races after that you can’t really complain at all!

running warm up/down 14:21 [3] 2.36 km (6:05 / km) +54m 5:28 / km
ahr:150 max:164 shoes: Nvii Crazy Light F2

Saturday Sep 28, 2019 #

8 AM

running warm up/down 17:01 [3] 3.27 km (5:12 / km) +7m 5:09 / km
ahr:148 max:166 rhr:61 slept:8.4 (sick) shoes: Nvii Crazy Light F2

Sprint Orienteering race (WC sprint knockout quali) 11:40 [4] 2.54 km (4:36 / km)
ahr:144 max:162 spiked:14/17c shoes: Nvii Crazy Light F2

3rd heat... bit rushed into the start and totally fucked first control ran past the stairway into it then got confused and wasted probably ~30s. Sacked it in here and thought in my fluster I’d taken a rather shit route to two, which turned out to be ok and I actually beat Lisa Risby to it who was on my start... so thought oh gee maybe I’m not out and tried to pull it back together and run hard again... pretty good for the rest including the tricky bit in the castle... maybe two routes I could have taken the slightly faster one on but that’s it... finished up in ===16th... that first mistake may have just cost me a qualifier but I definitely wasn’t the only person saying that today!

running warm up/down 12:54 [3] 2.44 km (5:17 / km)
ahr:149 max:160 shoes: Nvii Crazy Light F2

5 PM

Sprint Orienteering 20:51 [3] 4.18 km (4:59 / km) +13m 4:55 / km
ahr:156 max:171 shoes: HOKA Clifton 6

Around knockout semi’s and final getting a little look at the map
Back feeling really bad after and all night... super stiff post slings/mid and lower back

Friday Sep 27, 2019 #

Event: World Cup Round 3

10 AM

running warm up/down 20:40 [3] 2.64 km (7:50 / km) +234m 5:26 / km
ahr:159 max:179 rhr:55 slept:9.5 (sick) shoes: Nvii Crazy Light F2

Forest Orienteering race (Swiss WC Middle) 58:28 [4] 7.56 km (7:44 / km) +201m 6:50 / km
ahr:172 max:193 spiked:12/17c shoes: Nvii Crazy Light F2

Too many little things just didn’t come together today to have a good run.
Physically feeling a bit average and snotty still - not proper sick but not 100% there was a lot of physical hill running or fast path running and I just didn’t have a push for either.
Convinced myself on the model that the rides were impossible to see and not to bother using them - but learnt very quickly on no. 2 that straight was not great... the green was horrible and you needed to find the paths/rides for a lot of it! So lost quite a bit of time on that, and made another mistake on no. 8 going up one hill too far when I thought I was in the right place anyway! And I also showed mistakes on two small across hillside under crag legs which I didn’t mess up but was obviously just quite slow on them. Which brings me to the shoes.... not having dobs also didn’t help.
None of these major but all together made for quite a slow race! Ah well it’s been a long season and I’m struggling to string it together atm.... tomorrows another day

running warm up/down 10:59 [3] 2.04 km (5:22 / km) +22m 5:06 / km
ahr:152 max:167 shoes: HOKA Clifton 6

Thursday Sep 26, 2019 #

11 AM

Forest Orienteering 37:00 [3] 3.49 km (10:37 / km) +163m 8:36 / km
ahr:144 max:176 rhr:58 slept:8.5 (sick) shoes: Nvii Crazy Light F2

Middle model map

Wednesday Sep 25, 2019 #

cycling 30:00 [1]

Commute + Jaz touring me around Basel

7 AM

running 21:21 [3] 4.33 km (4:56 / km) +27m 4:47 / km
ahr:157 max:180 rhr:55 slept:7.8 (sick) shoes: Nike zoom winflo 5

In to work.... muggy af Asia

11 AM

running 26:44 [3] 5.03 km (5:19 / km) +168m 4:34 / km
ahr:149 max:169 shoes: Nike zoom winflo 5

Hfw... felt hard

Tuesday Sep 24, 2019 #

cycling (Commute) 25:00 [1]
rhr:58 slept:8.75 (sick)

6 PM

Sprint Orienteering 49:56 [3] 10.38 km (4:49 / km) +98m 4:36 / km
ahr:150 max:172 42c shoes: On cloudsurfers

Sprintervals with Nath and Chloe, some good some not so

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