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Attackpoint - performance and training tools for orienteering athletes

Training Log: FW

In the last 7 days:

activity # timemileskm+m
  Orienteering2 1:31:28 7.63(11:59) 12.28(7:27) 56514 /17c82%
  Running3 57:30 4.78(12:01) 7.7(7:28) 325
  Physio Exercises1 10:00
  Stretching1 10:00
  Total4 2:48:58 12.41 19.98 89014 /17c82%
  [1-5]3 2:28:58
«
1:38
0:00
FrSaSuMoTuWeTh

Tuesday Apr 17 #

Note

At Physio this morning. Injury almost certainly caused by racing/poor prep/imbalance.

JC noted that my left calf muscle in 3/4 size of right , so certainly part of the issue.

Area on inflammation 4C warmer than other right side, not good, but no signs of stress fracture, so that's a positive.

Plan is to completely rest untill no pain and then a suitable strengthening program to get rid of imbalances.

Monday Apr 16 #

Note
(injured)

Ankles/tendons in complete agony this morning. Going to see physio. Not good.

Sunday Apr 15 #

Running 9:30 [3] 2.0 km (4:45 / km) +25m 4:28 / km

Morning shakeout. Legs feel good, ankle a bit sore, will tape.
10 AM

Running 25:00 [3] 2.0 km (12:30 / km) +300m 7:09 / km

Long steep warm up

Orienteering 1:01:22 [3] *** 7.88 km (7:47 / km) +375m 6:17 / km
spiked:14/17c

LOC Long - Technically fine. 45s at 1, 1mins at 8, a few routechoice errors, nothing too major.
Physical I felt fine for first half and then died, maybe a bit dehydrated, drank from river half way round which helped. Walked alot of the uphills in second half as I was dead. Fitness definitely taken a hit recently :(.
Taped ankle which was fine untill tape came loose.

8mins off lead, could have definitely been closer to that if I was running more quickly

Not a single mistake in winsplits, lost more time on downhills, due to ankle,but good to see no major mistakes. :)

Running 3:00 [3] 0.5 km (6:00 / km)

Very short cool down

Saturday Apr 14 #

11 AM

Running 6:00 [3] 1.0 km (6:00 / km)

Warm Up

Orienteering 30:06 [3] 4.4 km (6:50 / km) +190m 5:38 / km

LOC Middle - Nav good to 8, one 30s wobble. After that legs and head just stopped working. Head felt very tired and ankle a tad sore. Shoes are very worn on inside which is bad.

Legs never got.going, never felt like I was running, not a suprise though, as I have hardly run this week.

Not a great race, frustrating.

Running 14:00 [3] 2.2 km (6:22 / km)

Cool down with Joe to lake.
7 PM

Stretching 10:00 [0]

Every day from now on.

Physio Exercises 10:00 [0]

Ankles/shins/peroneal tendon need respected, so going to do sets like this as much as possible.

Friday Apr 13 #

Note

Very late night (3) as car broke down in Oban.....got home in the end, slept today, tendon feels alot better.

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