Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 30 days ending Apr 30, 2015:

activity	#	time	miles		km		+m
Cross Training	12	8:38:09	56.57		91.04		190
Running	12	3:55:14	27.17	(8:39)	43.73	(5:23)	289
Orienteering	3	2:49:14	17.96	(9:25)	28.9	(5:51)	700	69 /	81c	85%
Strength and Conditioning	1	30:00
Total	23	15:52:37	101.7		163.67		1179	69 /	81c	85%
[1-5]	22	15:21:37

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Wednesday Apr 29, 2015 #

7 AM

Cross Training (Cycling) 16:10 3.32 km (4:52 / km) +37m 4:37 / km
ahr:141 max:156

5 PM

Cross Training (Cycling) 13:36 2.85 km (4:46 / km) +153m 3:46 / km
ahr:132 max:152

Tuesday Apr 28, 2015 #

6 PM

Cross Training (Cycling) 55:06 11.6 km (4:45 / km)
ahr:147 max:170

Monday Apr 27, 2015 #

6 PM

Cross Training 25:02 4.66 km (5:23 / km)
ahr:134 max:151 (injured) shoes: Inov8 F-lite 195

My physio strapping had come off and I didn't have scissors to put new tape on. I was going to do a steady hour but it starting feeling strange/uncomfortable after 15mins and decided to stop at 25mins. Not sure whether the running has affected it or the fact it has been taped up since Thursday and isn't today?

Sunday Apr 26, 2015 #

11 AM

Running 9:58 2.09 km (4:47 / km) +22m 4:32 / km
ahr:141 max:152 shoes: Puma Faas 300 V3

Little jog across Sutton Lawn to the gym. a little more discomfort today.

Cross Training 1:00:05 10.61 km (5:40 / km)
ahr:145 max:157 (injured) shoes: Puma Faas 300 V3

Watching the London Marathon so time went pretty quick today.

12 PM

Running 10:36 2.12 km (5:01 / km)
ahr:124 max:136 (injured) shoes: Puma Faas 300 V3

Jog back home across the lawn, uncomfortable.

Saturday Apr 25, 2015 #

9 AM

Running 22:50 4.4 km (5:12 / km)
ahr:136 max:152 shoes: Puma Faas 300 V3

A very slow jog on Sutton Lawn. mainly on the flat grass for minimal impact. A little discomfort but not painful.

Friday Apr 24, 2015 #

Note
(rest day)

The day its a major struggle to get to the gym. Won't do me knee any harm anyway.

Thursday Apr 23, 2015 #

1 PM

Note

Physio appointment

Good news is Physio didn't think it was stress fracture although this was partially based on trusting the professionals to identify a fracture on a scan. Like prognosis is brusing/damage to my cartilage and lower bursas. There was no indication to a tear to my cartilage though. Tracking was a bit off which it hasn't been before so perhaps from the fall.

Had my knee strapped to help with the tracking and have to try a bit of running at the weekend to see how it feels. Total recovery time should be 4-6 weeks so now should be around 1-3 weeks.

6 PM

Cross Training 1:00:08 12.85 km (4:41 / km)
ahr:145 max:177 shoes: Inov8 F-lite 195

6 x 4mins with 1min easy recoveries. Session flew by today - always seams to with intervals.

Wednesday Apr 22, 2015 #

6 PM

Cross Training 20:09
ahr:134 max:150 shoes: Inov8 F-lite 195

Easy on static bike. Considering whether to purchase a bike to give me an alternative training method and something I can do through many injuries. This wasn't a good advert though as I really didn't enjoy this 20mins. Hard work on thighs, not comfortable on my arse.

C • Bike 5

Cross Training 30:01 5.11 km (5:53 / km)
ahr:141 max:149 shoes: Inov8 F-lite 195

X trainer - completely bored out my brains.

Tuesday Apr 21, 2015 #

7 PM

Cross Training 1:00:03 11.06 km (5:26 / km)
ahr:150 max:179 shoes: Inov8 F-lite 195

20min tempo, 20min Threshold plus WU/WD on X trainer (no arms).

Monday Apr 20, 2015 #

12 PM

Note
(injured)

Booked to see physio Thursday lunch.

6 PM

Strength and Conditioning 30:00 [0]
(injured) shoes: Inov8 F-lite 195

Tried to do more normal stuff but too much impact so instead did core work.

Cross Training 1:00:00 [3] 10.5 km (5:43 / km)
shoes: Inov8 F-lite 195

Cross training with a few 30s sprints.

Sunday Apr 19, 2015 #

7 PM

Note
(injured)

Spoke to another physio - suspected it could be a stress fracture from the impact I sustain at JK. Need to get in to see a physio to confirm or otherwise. Had a nice weekend of no orienteering in FofD with family instead. No I want to at least get back to some decent (cross) training.

Friday Apr 17, 2015 #

6 PM

Running 13:49 2.24 km (6:09 / km) +13m 5:59 / km
ahr:117 max:147 (injured) shoes: Sketchers Go Run 2

Needed to fetch the car from the railway station so used it to test progress. Hobbling after 2mins and was a jog-walk to the station thereafter; no improvement at all. No BOC and probably no Tio either. I still think its a fracture.

Thursday Apr 16, 2015 #

6 PM

Cross Training 41:46 8.71 km (4:48 / km)
ahr:150 max:175 (injured) shoes: Puma Faas 300 V3

Up another level by doing 6 x 3min T, 1min jog on x-trainer.

Wednesday Apr 15, 2015 #

7 PM

Cross Training 31:02 4.68 km (6:38 / km)
ahr:140 max:151 (injured) shoes: Puma Faas 300 V3

Another easy session on X-trainer. No reaction from Knee again after.

Tuesday Apr 14, 2015 #

7 PM

Cross Training 45:01 [2] 5.1 km (8:50 / km)
(injured) shoes: Inov8 F-lite 195

Steady on X-trainer. No pain during, felt a little strange after but no pain.

Monday Apr 13, 2015 #

Note
(injured) (rest day)

Spoke to a physio this evening. Suggested I could have damaged by knee bursa and should be able to X-train. At least another potential solution that could just be a few days to heal.

Sunday Apr 12, 2015 #

9 AM

Running 14:36 2.75 km (5:18 / km) +20m 5:07 / km
ahr:132 max:179 (injured) shoes: Sketchers Go Run 2

Now worried - the pain which increased as a ran suggests it is more than just a superficial kinock.

8 PM

Note
(injured)

My only thought was that I may have fractured my knee so went for an X-ray. Apparently no break but both Amy and I looking at the scan were convinced they were going to confirm a fine fracture. Anyhow they suggested it was ligament (I know its not; I have had those before) and should rest. Frustrating and now even more confused about the problem.

Saturday Apr 11, 2015 #

4 PM

Running 1:09:14 14.33 km (4:50 / km) +166m 4:34 / km
ahr:138 max:154 (injured) shoes: Adida Adizero Adios Boost 2

A couple of days off seams to have done my knee good. There was a little discomfort the first 10mins but never got any worse; until ~45mins in when pain increased to the point of a hobble home. had been enjoying being out until the increase in pain.

Friday Apr 10, 2015 #

Note
(injured) (rest day)

More rest.

Thursday Apr 9, 2015 #

Note
(injured) (rest day)

Resting knee

Wednesday Apr 8, 2015 #

6 AM

Running 1:00 [0] 0.3 km (3:18 / km)
(injured) shoes: Sketchers Go Run 2

Out the door, back within seconds due to pain.

Tuesday Apr 7, 2015 #

6 PM

Running 2:06 [1] 0.39 km (5:25 / km)
ahr:100 max:119 (injured) shoes: Puma Faas 300 V3

Not happening - too painful. Despite the injury, a bad results at the weekend, I'm now feeling much more positive. This time last year I got myself together and was training and running really well through the Summer. No reason why I can do the same again but this time I will be starting from a greater level of fitness. Just need to give me knee a couple of days to recover first. :)

Monday Apr 6, 2015 #

6 PM

Running 21:26 4.07 km (5:16 / km) +15m 5:10 / km
ahr:136 max:157 (injured) shoes: Sketchers Go Run 2

Wanted to be out running in the gorgeous weather. Managed 2km before my knee started becoming too painful and hobbled home.

Sunday Apr 5, 2015 #

11 AM

Running warm up/down 12:00 [2] 1.6 km (7:30 / km)
(injured) (sick) shoes: Inov8 ORoc 280 (2)

Knee pretty painful and swollen despite painkillers, considered whether I should be even trying to run but decided once orienteering I would probably put it at the back of my mind and I could just enjoy the race. Cough a little better again.

Orienteering race 1:47:02 **** 18.0 km (5:57 / km) +500m 5:13 / km
spiked:26/31c shoes: Inov8 ORoc 280 (2)

JK Long, Big Land

Despite all I was looking forward to this and did really enjoy the challenge. My knee didn't really start becoming painful until just after 25 and was just a bit uncomfortable before, however, I was obviously running oddly to protect it as my right hamstring had become very tight by half way to 3 and was more of an issue than my knee. On top of this my left shoe disintegrated contouring into 6 at which point my heal came out the side of my shoe; it managed to last the race though and was lucky I didn't get a stone in my shoe until just before 30 at which point I just put up with it until the finish.

Technically it felt much better and I felt much more in control today. The map was a blur when I picked it up but all was revealed when I put my magnifier on it. Only point I struggled was picking the routes out on 22 and 29 across the complex slope. Despite this I did overshoot 1. I then went off line to 3 and too far left on 5; perhaps 2 mins between these; but after that it was much better and only losing a few seconds up until 21. Lost a few second into 21, other time loss was struggling to read detail through my magnifier while trying to pick a decent route across the slope resulting in lots of hesitation, and climbing the wrong re-entrant to 23 while distracted by taking an energy gel. Lost a few seconds on 30 too.

Saturday Apr 4, 2015 #

12 PM

Running warm up/down 15:39 [1] 2.34 km (6:41 / km) +53m 6:00 / km
(sick) shoes: Inov8 ORoc 280 (2)

Improvement in health, still coughing quite a bit this morning but sinuses much better.

Orienteering race 44:28 [4] **** 6.5 km (6:50 / km) +200m 5:56 / km
spiked:17/24c (sick) shoes: Inov8 ORoc 280 (2)

JK Middle at Ulpha Fell

Although still not 100% health wise, I can't blame that in this performance which was technically pretty bad.

Started badly, off line out the start, tricking an whacking my right knee. Cam out the green without a clue whether I was left or right of the control. Went right, was wrong and lost 1:30. Totally lost contact after half way to 5 and lost another 1:20. Struggling to pick out the detail from the map but got 6-8 OK with the aid of Murray now ahead. Very hesitant to 9 but despite this still couldn't pick out the detail, and simplify, ended too low losing another 1min.

Bad forward planning/ direction out of nine meant some back tracking to miss the windblown. Unnecessarily climbed from the stream crossing and then dropped into the wrong re-entrant for the control (30-40s), fumbled through 14-16 (with Murray again at this point). Made the route up to 19 as I went along which meant an inefficient route and then both myself and Murray overshot; didn't realise I had climbed so much. More hesitancy on 20 and 21.

A large part of the issue I had was picking out the detail, really would have benefited from a magnifier. The map was very accurate but for me, overmapped. Think I may have to get my eyes checked.

Running warm up/down 15:00 [1] 2.5 km (6:00 / km)
(injured) (sick) shoes: Inov8 ORoc 280 (2)

Easy jogging, had to stop when I got to a steep decent as my knee was pretty sore/painful by this point, actually don't remember it bothering me whilst racing though.

Friday Apr 3, 2015 #

Event: Jan Kjellstrom International Festival of Orienteering 2015

3 PM

Running warm up/down 15:00 [2] 2.6 km (5:46 / km)
(sick) shoes: Inov8 X Talon 212 (4)

Coughing up thick green phlegm this morning. Could have just not bothered but decided instead to just enjoy the orienteering this weekend. felt a little better than expected during warm up but still a headache/aching sinuses.

Orienteering race 17:44 [4] ** 4.4 km (4:02 / km)
spiked:26/26c (sick) shoes: Inov8 X Talon 212 (4)

Orienteering OK but physically totally flat, as expected. A few route choices did lose quite a few seconds - 8, 15, 16, and 23. Probably 5-10s on each. Also quite hesitant on 21, first at an open door where I stopped thinking I may have been running inside, then changing my mind mid-leg. Otherwise was OK and planning ahead well.

Running warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: Inov8 X Talon 212 (4)

Thursday Apr 2, 2015 #

Note
(sick)

Worse if anything, knackered.

Wednesday Apr 1, 2015 #

Note
(sick) (rest day)

Cough and blocks sinuses. Not good.

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