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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: carolineheloise

In the 7 days ending Dec 1, 2019:

activity # timemileskm+m
  Orienteering3 1:59:11 12.91(9:14) 20.77(5:44) 20838c
  Running2 1:27:39 10.25(8:33) 16.5(5:19) 251
  Swimming1 20:15 0.43(46:33) 0.7(28:56)
  Strength + Conditioning1 20:00
  Stretching/Rolling1 15:00
  Total7 4:22:05 23.59 37.97 45938c
averages - sleep:7.2 rhr:49

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MoTuWeThFrSaSu

Sunday Dec 1, 2019 #

Note
rhr:59 slept:6.0

6 AM

Swimming 20:15 [2] 0.7 km (28:56 / km)

Dam swim, perf temperature and lots of nice pelicans and black swans out.
Water a bit grotty, couldn't see much past about my fingers.
8 AM

Orienteering 25:30 [2] *** 3.91 km (6:31 / km) +67m 6:00 / km
5c shoes: Inov-8 X-Talon 212 #3

Wivenhoe, training without compass.
Fun but hot out. Starting to find my flow with o again which is nice.

Saturday Nov 30, 2019 #

Note
rhr:45 slept:7.0

Awake for an hour ish at 3, think I was hungry
7 AM

Running warm up/down 10:05 [2] 2.02 km (5:00 / km) +13m 4:50 / km
shoes: Mizuno Wave Rider 20 #2

Running tempo 21:36 [5] 5.04 km (4:17 / km) +23m 4:11 / km
shoes: Mizuno Wave Rider 20 #2

Parkrun.
Very hot and humid, so sweaty after just the warm up.
Started well, then slowed a lot in the middle when my whole group slowed, got out of there when Felicity overtook me but let her go too far and couldn't catch up and then just trying to not slow more over the last km or so. Lots to think about and do better next time!!
Tough and tummy a bit funny and almost vommed again coming into the finish, maybe something to do with not eating before hand.
Fun in the water park afterwards!

Running warm up/down 5:48 [2] 1.02 km (5:41 / km) +4m 5:35 / km
shoes: Mizuno Wave Rider 20 #2

Lil warm down so that I'm not super stiff tonight.
6 PM

Orienteering race 34:43 [4] *** 6.05 km (5:44 / km) +73m 5:25 / km
7c shoes: Inov-8 X-Talon 212 #3

Night relay at Wivenhoe.
Lost a good 5mins on #3, we were almost there but one gully too short and tried to relocate on the wrong side, didn't see the fence, ended up at #4. Otherwise mostly fine and really fun out though with lots of people and even a little bit of rain!!

Orienteering warm up/down 7:11 [2] *** 0.81 km (8:52 / km)
3c shoes: Inov-8 X-Talon 212 #3

Last loop with the whole team but only the youngest member navigating.
Some good team tactics got us a sneaky win!

Friday Nov 29, 2019 #

Note
rhr:47 slept:8.0 (rest day)

Thursday Nov 28, 2019 #

Note
rhr:42 slept:7.6

8 AM

Running 50:10 [2] 8.42 km (5:57 / km) +211m 5:18 / km
shoes: Mizuno Wave Rider 20 #2

Cootha with Felicity!
Fun and definitely running harder than just by myself.
Very hot and humid and not feeling good at all on the uphill but I think I am getting closer to stealing some strava segments sometime soon.

Wednesday Nov 27, 2019 #

Note
rhr:54 slept:8.75

8 AM

Strength + Conditioning 20:00 [2]

Core

Stretching/Rolling 15:00 [1]

Tuesday Nov 26, 2019 #

Note
rhr:50 slept:8.25

6 PM

Orienteering 51:47 [2] *** 10.0 km (5:11 / km) +68m 5:00 / km
23c shoes: Mizuno Wave Rider 20 #2

Keperra Nightnav
Easy around trying to focus on form.
Pretty tired so kept it chill.

Monday Nov 25, 2019 #

Note
rhr:49 slept:4.75 (rest day)

Bad sleep, awake 430-630 before getting back to sleep for a bit
Forgot if I did anything today so I guess that means not. Very tired so not surprised and probably needed it anyway.

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