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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Peter H

In the 7 days ending Jul 1:

activity # timemileskm+m
  Aqua Jogging4 4:47:12
  Cycling1 1:35:26 476
  Running (Road)4 56:59 7.56(7:32) 12.17(4:41) 31
  Strength & Conditioning1 30:00
  Orienteering2 29:54 5.05(5:56) 8.12(3:41) 2
  Running1 8:39 0.99(8:42) 1.6(5:24) 2
  Total10 8:28:10 13.6 21.89 510

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Sunday Jul 1 #

Note
(injured) (rest day)

Taking it easy for my foot just to be careful. A little uncomfortable walking but I think it would probably be better running actually.

Saturday Jun 30 #

11 AM

Running (Road) 9:04 [2] 1.98 km (4:35 / km) +1m 4:34 / km
shoes: Asics Cumulus 18

Orienteering (Sprint) 17:44 [3] 4.83 km (3:40 / km) +2m 3:40 / km
shoes: Asics Cumulus 18

Antwerp Sprint Orienteering Meeting - In Kortrijk this year.

Plan was to run at a sort of threshold level for this sprint to test my foot out.

On the way to the start kite I ran at full speed into a car which had driven onto the pavement while my head was in my map. I crushed my right hand between the car and my body and bent the outer two fingers back or something. Down the side of my hand and around the first joint has been very bruised and painful since. I saw a doctor in the arena who advised me to get an x-ray if the bruising hasn't gone in a week or so, because there is a small bone there which can easily be broken.

It took me a few controls to get my focus back after this, but I navigated OK-ish.

Running (Road) 6:35 [1] 1.29 km (5:06 / km) +2m 5:04 / km
shoes: Asics Cumulus 18

2 PM

Running (Road) 10:51 [1] 2.07 km (5:14 / km)
shoes: Asics Cumulus 18

Orienteering (Sprint) 12:10 [4] 3.29 km (3:42 / km)
shoes: Asics Cumulus 18

Chasing start sprint. Ran around in a group with Oystein for most of it. A bit of a shock to the system running hard again today. I could keep up but my legs and breathing felt pretty laboured.

In the park I took a big tumble and lost some skin from my right knee, elbow and shoulder. My right hand side is taking a battering at the moment.

My foot held up well today which I'm really pleased with. Knee painful as usual but not getting to ridiculous levels.

Running 8:39 [1] 1.6 km (5:24 / km) +2m 5:23 / km
shoes: Asics Cumulus 18

Friday Jun 29 #

9 AM

Aqua Jogging 20:00 [4]

Went deep in the deep end

5x (45,45,90) with high cadence

Aqua Jogging 40:00 [2]

Off on some holidays to Belgium and Latvia this afternoon. I think this will be good for me mentally and I'm looking forward to it. An added bonus will be if I can do some orienteering while I'm there :)

Thursday Jun 28 #

7 AM

Aqua Jogging 1:20:00 [2]

With Beth. Hamstrings handled this well despite being dead for everything else.

Wednesday Jun 27 #

8 AM

Note

Massage with Murray Collier again this morning. Quad, ITB, calf and some dry needling on the peroneals on my shin.
12 PM

Running (Road) 20:24 [2] 4.6 km (4:26 / km) +25m 4:19 / km
shoes: Asics Cumulus 18

Test run 2
6 PM

Cycling 1:35:26 [3] +476m
ahr:130 max:213

Laps of the seat. Pushed pretty deep on the climbs but pretty knackered too.

40km

Tuesday Jun 26 #

12 PM

Running (Road) 10:05 [2] 2.23 km (4:31 / km) +3m 4:30 / km
shoes: Asics Cumulus 18

Test run 1. This was for my foot and it went absolutely great. The knee meanwhile did ache in the usual places and down the shin a bit throughout, but I'm less bothered about that right now.

Running felt pretty alien but it was bloody nice.
6 PM

Aqua Jogging 45:00 [2]

Easy day
8 PM

Strength & Conditioning 30:00 [1]

Commie Pool gym

Brodie's glute activation

Broom mobility and 10x OH squat (with 10kg barbell as I couldn't find anything lighter)
Band-resisted SLDL x10 each side

3x5 OH 20kg
3x5 Back 47.5kg, 50kg, 50kg

8kg MB low-high x10 each side
Calf raises
Front planks
Press ups

This did not bother my knee much at all, which is a pleasant surprise.

Monday Jun 25 #

5 PM

Aqua Jogging 30:12 [4]

7x (45/15, 45/15, 90/30) with an extra 90 on the end. Managed to get into a new world of lactic at the finish. Am I getting good at aquajogging? God forbid.

Aqua Jogging 1:12:00 [2]

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