Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: LittleBit

In the 7 days ending Apr 7, 2008:

	activity	#	time	miles		km		+m
	S&C	7	5:10:00
	Running	4	2:00:10	1.7		2.74		10
	Cycling	2	1:10:00	16.54	(4:14)	26.62	(2:38)	6
	Circuits	1	50:00	0.62		1.0
	Orienteering	1	31:47	4.09	(7:46)	6.58	(4:50)		40 /	47c	85%
	Total	7	9:41:57	22.95		36.94		16	40 /	47c	85%
averages - sleep:7.4 weight:113lbs

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Monday Apr 7, 2008 #

S&C (Wankles) 20:00 [1]
slept:5.0 (injured)

Kept waking up shivering, think the snow really got to me this weekend. Ankle was quite sore today so when I could I stood around and did my balancing. Didn't do enough back work today. Paying for it in the pub later on those stupid stool things.

Circuits warm up/down 10:00 [2] 1.0 km (10:00 / km)
(injured) shoes: Kalenji CS2s

Jog up to circuits, then setting out everything and faffing with the music meant only did a couple of laps warm up, then warm down and stretchiness :)

Circuits 40:00 [4]
(injured) shoes: Kalenji CS2s

Usual 45-15s.. had a minor faff trying to get the music on (forgot to change it off CD...) Alright on most of the exercises (new record on the raised leg pushups, but still can't do a full 45 of arm walk). Wankle was sore on some of them - hurdles and squat thrusts.

Running warm up/down (Post circuits amble) 25:00 [2]
(injured) shoes: Kalenji CS2s

Bobbed up to A57, up and then back along Tapton Mount? Emerging on Lydgate and then down school and home. Really was more of a crawl tonight. and not quite fast enough to stop me getting stiff today but didn't feel like I could go much faster!

Sunday Apr 6, 2008 #

Event: British Sprint Championships

Running warm up/down 15:00 [2]
slept:7.0 shoes: Swoops

Jogging down to heats start and back from finish and around.

Orienteering race (British Sprints) 15:07 [5] *** 2.4 km (6:18 / km)
spiked:20/25c (injured) shoes: Swoops

First race. Was mostly fine, just a bit of a tit in the woods really and on the clump of trees near the end. Never quite got my head into their way of mapping the trees. Ankle was tender but not hurty so not too bad.

Running warm up/down 15:00 [2]
shoes: Kalenji off roads

Warm up and down jogging to and from the finals start/finish

Orienteering race (British Sprints) 16:40 [5] *** 2.6 mi (6:25 / mi)
spiked:20/22c shoes: Kalenji off roads

Better run, was shattered and so was slower than I wanted, but was fine (minus wrong side of bush on 1, and silly passage/door later). Ankle was getting sore again by the end cos it was slidey slidey on the run in.

S&C (Wankles) 30:00 [1]

Mostly wankles cos of running so much so hard today, didn't have much time for back stuff tho did a bit whilst watching the film later.

Running warm up/down 2:00 [3]

Legged it down to the boy's house half hour late as per usual, it was cold and dark and there were scary people outside the scary house with the campervan thinger...

Saturday Apr 5, 2008 #

S&C (Wankles) 20:00 [1]
slept:9.0 weight:114lbs (injured) (rest day)

Ankle was throbbing when I woke up again. Some back work then brekky/lunch on one leg. Ankle is really stiff and not happy. Feeling more and more unfit everyday and have given up for this season. Shall do some running and cycling and what I want to do. Selectors didn't even have the decency to reply a confirmation of injury when I sent in my report form originally so sod it all. Sick of being messed around.

Did see a nice little bit trail running vs road running int weekend section today, included "a study of elite orienteers" and showed that they aren't as fast as road runners, but have better balance. Joy.

S&C (Ankles) 15:00 [1]

more random balancing when opportunity arose. A word of advise. Do not balance on one leg with your eyes closed whilst trying to wash your hair. It is probably more dangerous than running.

Cycling long (Spinner) 1:00:00 [3] 23.0 km (2:37 / km) +3m 2:36 / km
(injured)

Bored. Talked to sister and read Matilda so nothing very strenuous. It's too warm inside to do a hard session.

Friday Apr 4, 2008 #

S&C (Back) 20:00 [1]
slept:9.0 weight:112lbs (rest day)

morning back, did some ankles but this soft matress at home is really killing my back. also need to get back to shef to get my hayfever stuff sorted. there are flowers and i cannot breathe.

Shattered this morning, really struggled to get up and my legs ached something rotten.

S&C (Wankles) 15:00 [1]

Lunchtime wobbling whilst eating cake with eyes cloesd. I love birthday cake :)

Cycling warm up/down (Spinner) 10:00 [1] 3.62 km (2:46 / km) +3m 2:45 / km
ahr:100 (injured) (rest day)

Nice easy leg loosener while I had my cuppa and checked out dad's beginners course for Stocky Sprint O in June *not at all advertising it* I do love GG and Scotia's map, it's gonna be v fun. Had to get dad to nudge a few controls so felt like I've done my bit.

Knees were tracking a bit squiff again, feel shattered and feel rubbish about running this weekend.

Thursday Apr 3, 2008 #

S&C (Back&Wankles) 20:00 [1]
slept:7.0

Morning back and wankles

S&C (Ankles) 15:00 [1]

My balance is stil shot. Bugger.

Running tempo (BigBagBurnup) 13:15 [4] 1.7 mi (7:48 / mi) +10m 7:39 / mi
(injured) shoes: Kalenji off roads

Was late after faffing with my bacon butty (worth it) so had to leg it down to the station for my train. Almost took out some idiots on west street. Fun and a beautiful day.

Ankle was ok, back was wrecked from the bag.

S&C (Attack of the Alex) 15:00 [2]

He had the usual jab around. Felt soo good when he was finished, the loosest my ankle has been for the last two weeks! I seem to keep getting all the crap left over from the injury stuck there and make it stiff. Poo.

Running warm up/down 14:30 [2]
(injured) shoes: Kalenji off roads

Jog back from the physio. Ankle felt aweeeeesome.

S&C 15:00 [1]

Bedtime exercises

Wednesday Apr 2, 2008 #

S&C (Back and wankles) 15:00 [1]
slept:9.0 (injured)

Slept in so did nothing before heading in to meet the 'real' supervisor. Did loads of work in the IC - feel slightly student-geeky again and I like it. This project is gonna be awesome. Really stiff legs and dodgy back/hamstrings so off for a jog now before it gets dark.

Running warm up/down 11:30 [2]
(injured) shoes: Kalenji off roads

Up to Springhill, down upperthorpe to the bottom of crookesmoor road.

Running intervals (Hill reps) 14:16 [5]
(injured) shoes: Kalenji off roads

Up 2 lamp posts, down one. There really aren't very many up crookesmoor! I was wanting short intervals but they ended up being mostly 90sec sets, (mostly 60up, 30down ish)
Did 6 up to my front door then thought I'd do a long last one so did 3 posts instead.

Times that I remembered (I have no fancy split taking on my watch):
59 (31)
57 (30ish)
59ish - almost got hit by a car (30ish)
45ish I think, they felt closer together
41
57 (Total time 8.57)

Jogged up to conduit road (4mins) at the same recovery pace I'd been using then last effort up Conduit. 79. Poor. Just poor. (Was more like 69average/64first sprint when I did it last time)

Running warm up/down 9:39 [1]
(injured) shoes: Kalenji off roads

Belly was not happy after conduit. Jogged up to Springvale, down, down Sydney and across the grass, back up crookesmoor to mine. Ankle was a tad sore, but not on the sprain, on the inside of my right. Odd, will ask Alex about it tomorrow night. Hopefully he'll let me run Sunday.

S&C 20:00 [1]

Bedtime exercises

Tuesday Apr 1, 2008 #

S&C 1:30:00 [1]
slept:6.0 (injured) (rest day)

Morning back stuff, no time for ankles. 9am int RFU and I was shattered.
Some ankle balancing whilst waiting around for patients and photocopiers etc.
Home for cards and presents. Lots of wobbling between shots in the evening. Lots of wine. (well you know, up to my tiny limit - tho was quite tipsy by the end and kept losing tennis. Boo.)

Wanted to go for a run but every time I started to think about it, it rained so I took that as a sign.

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