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Attackpoint - performance and training tools for orienteering athletes

Training Log: caitlinirving

In the last 7 days:

activity # timemileskm+m
  stretching & rolling8 1:52:00
  biking3 1:37:11
  s&c3 1:00:00
  orienteering1 48:00 2.8(17:08) 4.51(10:39) 197
  running3 47:48 5.72(8:22) 9.2(5:12) 129
  Total14 6:04:59 8.52 13.71 326
  [1-5]8 4:12:59
«
1:26
0:00
FrSaSuMoTuWeTh

Thursday Feb 21 #

3 PM

stretching & rolling 16:00 [0]

no pain today (only when rolling!)

Wednesday Feb 20 #

6 PM

running warm up/down 1:11 [1] 0.15 km (7:53 / km) +8m 6:14 / km
shoes: Inov8 Oroc 280

v late so no warm up and was straight into the course

orienteering 48:00 [3] 4.51 km (10:39 / km) +197m 8:44 / km
shoes: Inov8 Oroc 280

night-o @ great tower
blew #1 (3mins loss) as i wasn’t concentrating or “in the zone” so wasn’t surprised to muck it up, also got distracted by dad. Looking at GPS I was going in the perfect direction & then got drawn off...oops! Other than that really pleased as I orienteered pretty well and my knee only hurt at one point (steep downhill).
routegadget splits

Tuesday Feb 19 #

10 AM

stretching & rolling 10:00 [0]

3 PM

stretching & rolling 10:00 [0]

pre-run
4 PM

running 26:35 [3] 5.03 km (5:17 / km) +93m 4:50 / km
shoes: Inov8 x-talons (blue/pink)

easy with dad to get the car then a faster km home trying to beat the rain. Knee only sore at one point so pretty happy.
5 PM

s&c 25:00 [3]

stretching & rolling 15:00 [0]

Monday Feb 18 #

11 AM

Note
(sick)

still really ill, and extremely tired today as i woke up at 2:30 and couldn’t stop coughing my guts up for hours
5 PM

stretching & rolling 15:00 [0]

visited the physio and got some really good advice:
-she thinks the problems are stemming from an imbalance in strength in my glutes/hamstrings which causes me to move outwards rather than go forwards in my hip when I run which causes problems further down my leg.
-my feet pronating doesn't help as I rock inwards when squatting so been shown how to tape my feet to stabilise this
-also been told to continue to train and race and just manage the pain as it would take too long to recover completely and I'd be out the whole season and there's no point in stopping completely as I can manage it as its not too bad of a problem
-before I run need to stretch loads (glutes, hamstrings, ITB) and also heat my leg and tape knee
-after run stretch, heat and roll
-been given strengthening exercises to do as well as stretches to recover as much as possible and make the pain as less as it is going to be
Overall just a case of coping through the season so its going to be recovery, flaring it up, recovering, flaring it up again until it gets used to that.
6 PM

biking (spinning) 30:00 [2]

central park

s&c 25:00 [3]

core & strengthening
7 PM

stretching & rolling 16:00 [0]

Sunday Feb 17 #

6 PM

stretching & rolling 15:00 [0]
(injured)

s&c 10:00 [1]

strengthening

Saturday Feb 16 #

10 AM

running 20:02 [2] 4.02 km (4:59 / km) +28m 4:49 / km
shoes: Nike Zoom Pegasus 34

felt crap illness wise but knee felt ok - i could feel it but not necessarily painful.
on the plus side... saw the CUTEST dog ever!!
10 PM

Note
(injured)

knee sore after the run and got worse through the day -
gods sake!! :((

Friday Feb 15 #

6 PM

biking (spinning) 7:11 [1]
(injured)

testing zwift on a new turbo trainer thingy
7 PM

biking (spinning) 1:00:00 [2]

@ richmond in the USA haha
lots of faffing at the start because the wheel was on too tight so it wasn’t working properly but actually enjoyed this after that. Didn’t feel knee at all - was more my throat annoying me.
10 PM

stretching & rolling 15:00 [0]

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