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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 7 days ending Sep 23, 2013:

activity # timemileskm+m
  orienteering2 2:10:44 11.46(11:25) 18.44(7:05) 528
  running3 1:19:27 8.89(8:56) 14.3(5:33) 121
  S&C1 54:51
  Yoga/Pilates 1 50:00
  Total5 5:15:02 20.34 32.74 649

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Sunday Sep 22, 2013 #

orienteering race 1:04:30 [4] 12.62 km (5:07 / km) +382m 4:26 / km

london city race! great fun, loved running around isle of dogs and canary warf!
could feel the legs from this weeks training and found it quite long towards the end! but loved it!

think my garmin went a bit funny at some stages.... saying i ran a 2:45km.. :s so i think the distance and climb may not be so accurate!

Saturday Sep 21, 2013 #

orienteering race 1:06:14 [3] 5.82 km (11:23 / km) +146m 10:07 / km
shoes: Inov-8 Baregrips

went for a local race, took my cousin!
Wasnt the nicest forrest ever... shitload of brambles but ok, enjoyable enough!
Was heap of controls so almost a bit of control picking... ran crap though, just not thinking and also took ages to get used to 1:7500 just running past everything.... and also havnt really run in a woods where there are just random little indistinct tracks everywhere before...
good to get out though!

running warm up/down 9:26 [3] 1.48 km (6:22 / km) +26m 5:52 / km
shoes: Inov-8 Baregrips

Friday Sep 20, 2013 #

running intervals 40:41 [3] 7.12 km (5:43 / km) +52m 5:31 / km
shoes: nike in season tr3

did some ints with my cousin along the canal path.
10mins w/u then some mona fartlek then about another 10 w/d
felt pretty tight and heavy and kept stitching up, walked the first 30 to try get rid of the stitches then was ok for the rest of the ints and they came back in the w/d. pretttttyyyyyyyyy pretttyyy pretttyyyyyy pretty slow

Thursday Sep 19, 2013 #

Yoga/Pilates (pilates) 50:00 [3]

Wednesday Sep 18, 2013 #

S&C 54:51 [4]

pretty tough sesh... no rest really apart from getting water and tieing hair back up.
glute med isometrics,
squat series
hamstring tucks/core exercises
prones/back exercises
pretty wrecked after so decided to go for a run!

running 29:20 [4] 5.7 km (5:09 / km) +43m 4:58 / km
shoes: nike in season tr3

felt pretty good... like quite fast considering the strength sesh before. Ran along the canal to the fork just beyond the marina and back.
Think i worked off all the paella i ate last week... hopefully!

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