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Attackpoint - performance and training tools for orienteering athletes

Training Log: Peds

In the last 7 days:

activity # timemileskm+m
  Running6 3:26:34 22.95(9:00) 36.94(5:35) 913
  Orienteering3 2:55:03 15.38(11:23) 24.75(7:04) 93450 /61c81%
  Spinning2 1:30:00
  Swimming1 48:00 1.24(38:37) 2.0(24:00)
  S+C1 40:00
  Total9 9:19:37 39.58 63.69 184750 /61c81%

Sunday May 19 #

11 AM

Running 20:17 intensity: (15:00 @2) + (5:17 @3) 2.74 km (7:24 / km) +242m 5:08 / km
ahr:140 max:172

A bit more effort towards the end than ideal. Arrived 10s after my call up

Orienteering 46:46 intensity: (26:46 @3) + (20:00 @4) 6.91 km (6:46 / km) +271m 5:40 / km
ahr:162 max:180 spiked:19/23c

Another plod, tired again. Kinda planned to take it a bit chill and focus on spiking everything but that went straight out the window so just back to autopilot orienteering and I was very average, annoyingly scrappy at the end especially.
Had a bit of a headache yesterday after the race and this morning, but got round feeling ok and didn't bonk afterwards so hopefully it's not overtraining just a bit of dehydration. Think I'll take it down a notch on the x-training this week anyway, I'd like to feel a little fresher for next weekend

Running 9:03 [2] 1.58 km (5:44 / km)
ahr:161 max:174

One positive from today is the compeed + o-tape solution to my toe worked well

Saturday May 18 #

11 AM

Running 14:34 [2] 2.01 km (7:15 / km) +168m 5:07 / km
ahr:138 max:149

WU up to the start

Orienteering 1:17:08 intensity: (37:08 @3) + (40:00 @4) 11.75 km (6:34 / km) +474m 5:28 / km
ahr:160 max:187 spiked:12/14c

LOC national event at Caw. Just a big old fell race really. Started ok but quickly began to struggle up the hills. Route choices I think were decent although lost 30s-1min at the end of #9. Otherwise fine but really struggling on any uphills towards the end, absolutely dead. Maybe a bit dehydrated, had been up since before 5am and the past week's been quite big. Enough excuses, probably just not as fit on the Lakes terrain/hills as Ali and Dan. 7 and 5 mins down respectively

Running 10:52 [2] 1.82 km (5:59 / km)
ahr:161 max:178

WD, feet in tatters yet again, tomorrow will be another painful one

Friday May 17 #

10 AM

Running 35:28 [2] 7.15 km (4:58 / km) +73m 4:43 / km
ahr:137 max:162

Easy one down to the Killing Fields for a lap. Spent a good half an hour this morning trying to loosen off my R hamstring/adductor and also my lower back from all that hunched over running on Wednesday. Not going to start logging stretching anytime soon though. Mostly successful, everything felt comfortable enough on this run although not sure how the hamstring will be with a long hilly race tomorrow. Also bumped into Max which was nice
4 PM

Spinning 30:00 [2]

The fan has disappeared again so a sweaty one despite only being at 120bpm

Thursday May 16 #


Hello world

I'm only about 5 years late to the party

(I've backlogged a month)

Some background over the past year:
Trained fairly well from last May/June through to December (running 6-7 hours a week), but slightly overdid it and injured my L achilles. Didn't run much for about 3 weeks then started in January. But then it got worse again so another 3 weeks off in February. Not really ideal with selection races in March and April. As expected they started badly and then got a little bit better by the JK. Frustratingly close in the end but no selections or anything. Anyway, motivation is pretty high and exams are done so it's time to get some hours in (but trying not to go mental on mileage). Got the Lakes weekend and Scottish Champs, then not much orienteering lined up until O-Ringen and the 6 Days. Doing a mountain marathon in June which should be fun and hopefully won't disrupt things too much but we'll see

2 PM

Swimming 48:00 [2] 2.0 km (24:00 / km)
(rest day)

Feeling a bit tired to start with but ok by the end. Straight to the gym after

S+C 40:00 [1]

Standard stuff. L knee a bit sore but just the usual terrain-induced patella soreness I sometimes get, so went ahead with squats and it wasn't too bad afterwards. Lower back is also really tight from all that hunched over running through trees yesterday.

Wednesday May 15 #

7 AM

Running 31:28 [2] 6.23 km (5:03 / km) +94m 4:42 / km
ahr:138 max:162

Lovely morning jog pre-exam. Tops off with Dan, Sasha, Ali and Jack
7 PM

Running 16:55 [3] 3.56 km (4:45 / km) +43m 4:29 / km
ahr:146 max:161

WU, including a gg-special "extended stride" consisting of about 90s at 3:50s

Orienteering 51:09 [4] ***** 6.1 km (8:23 / km) +189m 7:16 / km
ahr:159 max:183 spiked:19/24c

On Fairy Knowe and Doon Hill with spongey and gg. A long middle course split into two at the map flip. Got given 2mins head start each time. The green was tough work and I got caught fairly quick. Held on the long leg and the next one but got binned when we got back into the green. Relieved to hear that they were both going flat out and racing head-to-head.
Next one I was clean enough through the green at the start and still had a gap up the hill for the last time with just some mostly downhill controls to go. Thought I was going to do it but then a tape was missing and although I was fairly confident I didn't want to run off just for spongey and gg to find it behind me. Then a fun burn up across the open only slightly ruined by the final tape also missing.

Great fun, although I expect to be finding bits of forest in every orifice for the next few days. Upon returning to the flat to find an on-going pres I had to explain that no, I hadn't just been self-harming, I had in fact been orienteering.

Running 12:54 [2] 2.0 km (6:26 / km) +53m 5:41 / km


Tuesday May 14 #

6 AM

Running 55:03 intensity: (30:00 @2) + (25:03 @3) 9.85 km (5:35 / km) +239m 4:59 / km
ahr:141 max:166

Easy Seat, R hamstring pretty tight. Contemplating the fell race tomorrow but decided against it, did a few fairly weak strides on the way back across the meadows and legs reacted decently to them
4 PM

Spinning 1:00:00 [3]


Motivation is high at the moment to get on the grind with the x-training hours whilst I'm still being sensible about building up the running after the achilles problems of the winter

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