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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Peds

In the 7 days ending Jan 12, 2020:

activity # timemileskm+mload
  Orienteering6 5:01:37 25.83(11:41) 41.57(7:15) 1337130.0
  Running6 2:04:16 13.4(9:16) 21.57(5:46) 16224.0
  Total8 7:05:53 39.23(10:51) 63.14(6:45) 1499153.9

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MoTuWeThFrSaSu

Sunday Jan 12, 2020 #

1 PM

Running 33:16 intensity: (8:16 @1) + (25:00 @2) 6.23 km (5:20 / km) +12m 5:17 / km
ahr:135 max:145

A very nice lap of Loch Morlich, bit of snow and good views of Cairngorm. Moving towards a more normal run but still not running freely and the hamstring didn't like any uphills. Physio tomorrow.

Saturday Jan 11, 2020 #

3 PM

Running 28:16 intensity: (25:16 @1) + (3:00 @2) 4.16 km (6:47 / km) +17m 6:39 / km
ahr:127 max:138

A very gentle jog with Louise, Kora and Freya. Hobbling along, any hills were a struggle.

Friday Jan 10, 2020 #

Note
(rest day)

Long day of travelling. Can just about walk without a limp now but can't really use my L hamstring much. Knee swelling going down though.

Thursday Jan 9, 2020 #

11 AM

Running 5:37 [1] 1.01 km (5:34 / km) +18m 5:07 / km

WU

Orienteering 1:33:14 intensity: (13:00 @1) + (46:00 @2) + (34:14 @3) 10.78 km (8:39 / km) +498m 7:01 / km
ahr:145 max:168

Long at Canto Redondo.

Rough and tough. Decked it on the way to #1 and bashed the L knee on a rock. Sat down for a bit then it felt ok for the rest. Not the greatest technically, 1:15 map didn't help much. Legs pretty broken by then end, both knees plus L hamstring tendon thing. L knee stiffened up a ton afterwards too. In need of a rest day or two or three, but nothing seems really serious.

Wednesday Jan 8, 2020 #

10 AM

Running 12:52 intensity: (11:00 @1) + (1:52 @2) 2.25 km (5:43 / km)
ahr:121 max:155

WU

Orienteering 36:45 intensity: (1:45 @2) + (12:00 @3) + (23:00 @4) 6.06 km (6:04 / km) +155m 5:23 / km
ahr:166 max:177

Mass start 1st leg relay training at El Cogote.

Started badly screwing #1, 3, 4, 7 and was a good few minutes behind the lead. But then got my act together and ran decently to the end and finished 4th.

Running 13:07 intensity: (7:37 @1) + (5:30 @2) 2.1 km (6:15 / km) +17m 6:00 / km
ahr:129 max:149

WD
4 PM

Orienteering 43:42 intensity: (3:00 @1) + (17:00 @2) + (23:42 @3) 7.55 km (5:48 / km) +161m 5:14 / km
ahr:148 max:161

Cabeza Mesada - middle

Dreamy terrain. Runnable and pretty visible so seemed easy most of the time and got into some lovely flow but then did make 3 annoying little mistakes in there too. Niggles making themselves known but only got the one session to go.

Tuesday Jan 7, 2020 #

11 AM

Orienteering 37:32 intensity: (3:00 @1) + (7:00 @2) + (22:32 @3) + (5:00 @4) 4.3 km (8:44 / km) +180m 7:13 / km
ahr:156 max:171

4 gaffled O-ints at a fairly easy effort for the most part. Mass starting each one which was good fun but did lead to a fair amount of learning being generated.
Also forgot to start my watch so have added on a bit.

Running 6:10 [1] 1.2 km (5:08 / km) +3m 5:04 / km
ahr:125 max:130

WD
4 PM

Orienteering 1:14:15 intensity: (10:00 @1) + (33:00 @2) + (31:15 @3) 9.52 km (7:48 / km) +268m 6:50 / km
ahr:145 max:166

Inferno de Navalmoral.

Top notch, enjoying all of it even when I was lost, which happened a bit. Did get into it quite well by the end though.

Monday Jan 6, 2020 #

11 AM

Running 14:11 intensity: (5:00 @1) + (8:00 @2) + (1:11 @3) 2.83 km (5:01 / km) +31m 4:45 / km
ahr:133 max:155

WU

Orienteering 16:09 intensity: (2:00 @2) + (10:09 @3) + (4:00 @4) 3.36 km (4:48 / km) +76m 4:19 / km
ahr:158 max:176

Sprint round Villaneuva.
Meant to take it hard but technique was super rusty and didn't really manage a hard effort. Being a bit cautious of the niggly knee on downhills too. Have been feeling it a while but has been ok to run on, might skip the next sprint this afternoon though.

Running 10:47 intensity: (5:00 @1) + (5:47 @2) 1.79 km (6:02 / km) +64m 5:07 / km
ahr:132 max:147

WD

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