Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: markg

In the 7 days ending Dec 7, 2014:

activity	#	time	miles		km		+m
Orienteering	7	3:36:00	15.41		24.8		70
Running	2	52:30	6.52	(8:03)	10.5	(5:00)	60
Total	8	4:28:30	21.93		35.3		130

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Sunday Dec 7, 2014 #

9 AM

Orienteering warm up/down 20:00 [3] 3.0 km (6:40 / km)
(injured) shoes: Inov8 X-Talon 212 Amber/Silver

Putting out controls and warming up, collecting one control at the end. Achilles feeling okay this morning. I was prepared for it to be sore and do little training so this was a nice surprise.

Orienteering 28:00 [3] 3.0 km (9:20 / km)
shoes: Inov8 X-Talon 212 Amber/Silver

Compass-only exercise with the whole map blocked out except for the course. Started well but on #6 found another control on the line, didn't check the number, and spent 10min trying to find #7 - a novel parallel error. Eventually, I looked at my backup map, worked it out, found the real #6 and proceeded to screw up #7 again ...

11 AM

Orienteering race 30:00 [4] 3.6 km (8:20 / km)
shoes: Inov8 X-Talon 212 Amber/Silver

Skins race over 4 sets of 5 controls running against Simeon, Riley and Josh with a few minutes of rest on between. The pace was pretty hot and I ended up 2nd on every one with Josh and Simeon sharing the honours. Got pipped at the finish on three so I don't feel so bad. The best bit was my Achilles was fine, even handling the uphill sprint finish on the last one.

Saturday Dec 6, 2014 #

9 AM

Orienteering 30:00 [2] 3.0 km (10:00 / km)
(injured) shoes: Inov8 X-Talon 212 Amber/Silver

Putting out some controls for Stanthorpe training camp day 1 at the Cascades. Navigated okay once I stopped fighting with my compass, although still took a long time at one control convincing myself that it was okay.

11 AM

Orienteering 35:00 [3] 3.2 km (10:56 / km)
shoes: Inov8 X-Talon 212 Amber/Silver

Contour-only exercise. I started well but started to lose confidence and then mucked up a couple. Still having trouble with my orientation and confidence in reading the terrain but okay.

12 PM

Orienteering 37:00 [3] 4.6 km (8:03 / km)
shoes: Inov8 X-Talon 212 Amber/Silver

Long leg exercise. This was okay and except for bad direction (again) attacking #2 (which I put out!) I felt like I executed my plans well. Focus was lacking a little, with map reading dropping off. Achilles felt a bit sore in the 2nd half of this one; I don't think it liked the up and down over rocks and timber in the terrain. It settled really well afterwards though.

1 PM

Orienteering race 15:00 [3]
shoes: Inov8 X-Talon 212 Amber/Silver

Star relay. Got picked by Winnie to be her team mate but we were up against de Jong-de Jong and Burrill-Burrill. I was able to run hard without achilles pain and navigated pretty steadily and we ended up with the win :) Good fun!

Friday Dec 5, 2014 #

Note

Visited the physio again. He's suggested I start running every second day and try to build up from there. The main question is what is the important training to be doing right now with only a few weeks left before the World Cup?

Wednesday Dec 3, 2014 #

6 PM

Running warm up/down 12:30 [2] 2.5 km (5:00 / km)
shoes: Mizuno Wave Elixir 8

Orienteering 21:00 [3] 4.4 km (4:46 / km) +70m 4:25 / km
(injured) shoes: Mizuno Wave Elixir 8

Training at Roma St. Ran the Park O course from a few weeks back in reverse. Focus was on reading all the route choices and making a decision before leaving a control and it is a good area and was a good course for that. Felt like I did the exercise okay but not up to full speed which makes it easier. On the plus side, my achilles was improved and never felt like it was going to get twangy like in recent runs. I was taking the steeper hills quite conservatively but otherwise running quite freely. Good signs.

Tuesday Dec 2, 2014 #

Note

Physio today. He thinks it's not too bad, that I'm doing pretty much the right stuff for long term treatment, but we might get some quick wins from loosening things up, which he started today and will include use of a medieval stretching device of the sort this practice is famous for.

Monday Dec 1, 2014 #

3 PM

Running 40:00 [3] 8.0 km (5:00 / km) +60m 4:49 / km
(injured) shoes: New Balance M870 BY3

Finally a run that made me feel happy rather than depressed. I actually managed to run the distance without my Achilles complaining. I wouldn't say I was running freely but it seems like a good sign. So nice to be out running! Physio tomorrow morning for an opinion.

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