Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: noRa

In the 7 days ending Apr 2, 2017:

activity	#	time	miles		km		+m
Stretching/Physio	7	2:25:00
Orienteering	2	2:23:16	8.28	(17:18)	13.33	(10:45)	524
Running	3	1:17:50	7.84	(9:56)	12.61	(6:10)	163
Strength and Conditioning	2	1:00:00
Aqua Jogging	1	45:00
Swimming	1	35:00	0.99	(35:12)	1.6	(21:53)
Total	7	8:26:06	17.11		27.54		687
[1-5]	5	5:01:06

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Sunday Apr 2, 2017 #

Event: CompassPoint Scottish Orienteering League 2

Running warm up/down 13:23 [1] 2.11 km (6:21 / km) +56m 5:36 / km
ahr:142 max:169 shoes: More Mile Cheviot 3 Purple/Gre

To the start with Saz and some drills.

Orienteering 1:46:31 [3] 8.22 km (12:57 / km) +392m 10:28 / km
ahr:149 max:173 shoes: More Mile Cheviot 3 Purple/Gre

Double Dukes, The Trossachs, Long.
Aim was to keep moving the whole time which I did and I survived!
Navigationally I was pretty good, v small wobbles on 4 (turned off the marsh too soon and ended up on top of a cliff...), 10 (not sure about my route and was a bit faffy coming up the slope) 17 (took me a while to spot the control), 24 (came a bit high). Otherwise it was just too long for me. Started running out of energy ~45mins and fully hit the wall ~70mins, pretty much walked round the rest. Was fine out of terrain but was struggling in the rough stuff. But if I can finish this then I can finish the JK :)

Running 7:25 [1] 1.1 km (6:45 / km)
ahr:130 max:160 shoes: More Mile Cheviot 3 Purple/Gre

Back to the car, picked up Saz again on the way.

Stretching/Physio 35:00 [0]

Saturday Apr 1, 2017 #

Event: Double Dukes Middle Distance Race

Running 9:00 [1] 1.4 km (6:26 / km) +20m 6:00 / km
ahr:146 max:164 shoes: More Mile Cheviot 3 Purple/Gre

Wanted to get a better WU in than I usually do. Would have liked more time for drills but the only slot when I went to the start was right then, and I needed to start early so I went.

Orienteering race 36:45 [4] 5.11 km (7:12 / km) +132m 6:22 / km
ahr:172 max:181 shoes: More Mile Cheviot 3 Purple/Gre

Double Dukes, South Achray, Middle.
HR v high for me, I tried quite hard and this was tough.
Not sure I was ever fully in control, wanted to start as hard as I could and try and keep it going. Wasn't reading the map enough but just about held it together. Bit messy on the way to 2, banana into the control, too far E on the big spur. Hesitant to 3 and 4. Hadn't planned to 9 so had to stop after 8. Bit of faff to 11. Started to fall apart a little on the way to 15. Hadn't planned the leg and it needed more thought than a quick decision, was v tired by this point and slowed a lot up the hill. Wasn't sure if you could cross the river (hadn't read the final details properly) so ran up to the bridge for 17. Then was easy enough to hang on until the end, and had Brad to chase... One of these days I will do that whole getting fit thing I keep talking about.

Running warm up/down 15:17 [1] 2.3 km (6:39 / km) +35m 6:11 / km
ahr:137 max:157 shoes: More Mile Cheviot 3 Purple/Gre

Lap of the camp, good timing as saw Saz and could perk her up again for the rest. Then some more with Kirstin, Jet and Ian.

Stretching/Physio 5:00 [0]

Friday Mar 31, 2017 #

Stretching/Physio 5:00 [0]

Ankle stuff and some calves. Still ridiculously tight.

Thursday Mar 30, 2017 #

Swimming 35:00 [2] 1.6 km (21:52 / km)

300m WU/D and then 5 x 200m (50m normal, 50m pull buoy x 2). Tired at the start but feeling pretty good by the end, should have got up earlier!

Strength and Conditioning 30:00 [0]

Similar to Tues. But in my gym so no BOSU.

Stretching/Physio 1:00:00 [0]

Lots more stretch and roll. Feel like I could stretch and roll forever and everything would still be tight...

Wednesday Mar 29, 2017 #

Running 32:45 [2] 5.7 km (5:45 / km) +52m 5:30 / km
ahr:141 max:156 shoes: Asics GT 2000 v5

Absolute plod, sore gluts, sore calves and v little energy after a long day. But glad I squeezed this in. Thought I might feel better after a run but unfortunately not!

Stretching/Physio 5:00 [0]

Tuesday Mar 28, 2017 #

Aqua Jogging 45:00 [1]

First 25mins with Iona and then did 5x 2 lengths hard 1 easy on my own. Actually worked today, first time for everything.

Strength and Conditioning 30:00 [0]

Actually properly getting back on the physio and hip stuff.
Same as a couple of weeks ago, did most of the usual gym WU and the same physio exercises + the new stuff with band round feet.

Stretching/Physio 30:00 [0]

Rolling and stretch. Calves feeling terrible, so so tight, quads and ITBs not great either...

Monday Mar 27, 2017 #

Stretching/Physio 5:00 [0]

15 hour work day today... rip me

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