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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bhall

In the 7 days ending Apr 28, 2019:

activity # timemileskm+m
  Orienteering3 2:29:10 7.02(21:15) 11.3(13:12) 180
  PT3 1:45:00
  Strength7 1:10:00
  Stretching5 58:00
  Other Cardio1 30:20 3.0(10:07) 4.83(6:17)
  Running4 25:59 2.79(9:19) 4.49(5:47)
  Walking1 20:00 1.11(18:01) 1.79(11:12)
  Total17 7:38:29 13.92 22.4 180
  [1-5]16 6:53:29
averages - sleep:7.9

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MoTuWeThFrSaSu

Sunday Apr 28, 2019 #

Note
slept:8.0

8 AM

Walking warm up/down 20:00 [1] 1.11 mi (18:01 / mi)
shoes: Inov8 X-Talon

Walk to the start (I wanted to save my running for the course because I wasn't sure if my knee would hold up)
9 AM

Orienteering race 1:39:58 [3] 6.2 km (16:07 / km) +180m 14:05 / km
shoes: Inov8 X-Talon

Wow. Really not good.
Knee was fine but afterwards it started to not be fine

West Point Green X Long


Start to 1:
Ok but I was too low and it took me a bit to figure that out (luckily I hit the stream cause otherwise it would've taken longer)

1 to 2:
I took my time at 1 to make a plan because I knew if I went running off right out of 1 it wasn't going to go well. I chose to go down the reentrant and along the swamp to hit the bend in the trail and from there I followed along the hill, recognizing that when it started to turn my control would be in the second reentrant. Pretty good but hesitant as always.

2 to 3:
Honestly I could not say exactly what I was thinking out there but I got way too low, saw the river/stream below me after a bit of wandering and took a few seconds to realize that I was too far down.

3 to 4:
This was fine. Nothing really to say about it

4 to 5:
Ok, went along the hill and down and then crossed before the swamp and just got myself up the hill where it looked easiest. The top of the hill was nasty so it wasnt quick moving getting over to the control.

5 to 6:
Read the line to 9, so I went to 9, got there and realized my mistake. Looking back at it I should have gone back down the hill and along the nice white but instead i decided to go over the hill tops with green slash, not in quite the direction I wanted and so I ended up along the route I should have been taking anyway. From the trail it was fine though.

6 to 7:
Just down the reentrant and to the right on the flat. The boulder was large so it was pretty easy to see.

7 to 8:
Back to the trail and along until the spur after the green slash. Along the hill to the swamp and cliff and around. Then I messed up a ton because the swamp extended in the reentrant so I was at the wrong bare rock and spent wayyy too long wandering around them until I decided to go a little east and I found it.

8 to 9:
I got off and too far right, ended up going along the long part of the green slash but the approach was fine because I had already been there.

9 to 10:
Just to add to my mistakes I read to go back to 8, got there and just thought "what the hell are you doing" and ran down the nice white reentrant. The attack from there was pretty good though.

10 to 11:
I planned to get to the veg boundary but ended up on the trail. Not too bad though, just ended up running along the hill to the spur.

11 to 12:
Leaving 11 I wasn't quite sure how I wanted to get through the green (probably should've gone north east in the white) but I ended up just bashing through where a few people clearly had gone already. From there I just stayed on trails until the white and cut up from there.

RouteGadget Long

6 PM

Strength 5:00 [2]

Abs

Saturday Apr 27, 2019 #

Note
slept:6.5

Wooo 4:15 wake-up!
8 AM

Running warm up/down 4:00 [2] 0.39 mi (10:15 / mi)
shoes: Inov8 X-Talon

Orienteering race 29:15 [3] 3.0 km (9:45 / km)
shoes: Inov8 X-Talon

This was an ok run. A bunch of hesitation lost me time and I felt physically very unfit. Knee was ok though which was good.

West Point Green X Middle 2019


RouteGadget Middle

9 AM

Running warm up/down 5:22 [2] 0.55 mi (9:46 / mi)
shoes: Inov8 X-Talon

4 PM

Running warm up/down 3:45 [2] 0.37 mi (10:09 / mi)
shoes: Nike Air Zoom Pegasus 34 2.0

Stretching 5:00 [1]

Orienteering race 19:57 [3] 2.1 km (9:30 / km)
shoes: Nike Air Zoom Pegasus 34 2.0

Really not happy with this race. Felt like very few things went well and like every little trap got me. I had two big mistakes, one on three and then 15. Frustrated with this and I definitely need to find a way to train for technically hard sprints.
GPS track is slightly weird...I think my watch doesn't like being around that many buildings.

West Point Green Sprint 2019


RouteGadget Sprint

8 PM

Note

So my knee felt fine throughout my races today but afterwards it now does not feel so happy (not awful but definitely there). I'm going to ice and ibuprofen and hope that it's ok for tomorrow's long.

Strength 5:00 [2]

Abs

Friday Apr 26, 2019 #

Note
slept:9.0

3 PM

PT 25:00 [2]

Strength 20:00 [2]

10 minutes of abs and 10 minutes of wobble board stuff for ankles

Thursday Apr 25, 2019 #

Note
slept:7.75

2 PM

PT 40:00 [2]

I did some jumping and a few shuttle runs which is exciting.
PT said that next week I should test out some running by doing 10 minutes and then if it doesn't hurt resting for a little before doing another 10 minutes. So its getting there because he actually says that I can try a run soon....
3 PM

Strength 20:00 [2]

Abs
4 PM

Stretching 10:00 [0]

Wednesday Apr 24, 2019 #

Note
slept:8.0

6 PM

Running warm up/down 5:00 [2] 0.48 mi (10:25 / mi)
shoes: Nike Air Zoom Pegasus 34 2.0

Stretching 8:00 [1]

Running race 2:52 [5] 0.5 mi (5:44 / mi)
shoes: Nike Air Zoom Pegasus 34 2.0

So ya, decided to do a thing.
Felt awful. Like really bad. Probably cause I haven't done any training. But also my knee didn't hurt which was a good thing.

Running warm up/down 5:00 [2] 0.5 mi (10:00 / mi)
shoes: Nike Air Zoom Pegasus 34 2.0

Stretching 10:00 [0]

Note

Well this was an interesting track meet. Lexington showed up without the two officials they were supposed to have, so they had people run the 400 hurdles and the mile, then stopped and did all the field events before starting the rest of the races which took forever. So I left at 7:45, which was before the end of the meet (they still had the 4x100 and 4x400 races to go).
8 PM

Strength 5:00 [2]

Abs

Tuesday Apr 23, 2019 #

Note
slept:8.0

2 PM

Other Cardio 30:20 [3] 3.0 mi (10:07 / mi)

Elliptical

Stretching 15:00 [0]

3 PM

Strength 5:00 [2]

Abs

Monday Apr 22, 2019 #

Note
slept:8.0

3 PM

PT 40:00 [3]

Talked to my PT about orienteering for a bit but I didn't get the chance to ask him about when I can actually start running again...need to do that next time.
4 PM

Stretching 10:00 [0]

Strength 10:00 [2]

Abs

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