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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 31 days ending Mar 31, 2014:

activity # timemileskm+m
  Orienteering10 8:03:34 44.95(10:45) 72.35(6:41) 1819123 /137c89%
  Running14 5:27:22 38.9 62.6 765
  Strength and Conditioning2 1:25:00
  Total19 14:55:56 83.85 134.94 2584123 /137c89%
  [1-5]19 14:06:02
averages - sleep:7.8 weight:66kg

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Monday Mar 31, 2014 #

12 PM

Running warm up/down 4:30 [2] 1.05 km (4:17 / km) +25m 3:50 / km
shoes: Inov8 Road-X 233

Strength and Conditioning 40:00 [3]
shoes: Inov8 Road-X 233

Running warm up/down 4:30 [2]
shoes: Inov8 Road-X 233

5 PM

Running 31:15 intensity: (19 @1) + (17:31 @2) + (13:25 @3) 6.34 km (4:56 / km) +76m 4:39 / km
ahr:143 max:157 shoes: Adidas Adizero Adios 2 (2)

Steady home from Newstead. Not feel that great unsuprisingly but enjoyed it more than of late.

Sunday Mar 30, 2014 #

9 AM

Running warm up/down 18:00 [1] 3.0 km (6:00 / km)
shoes: Inov8 Road-X 255

Orienteering race 16:25 [5] * 4.6 km (3:34 / km)
spiked:25/25c shoes: Inov8 Road-X 255

WOC Test Race sprint in Keswick

Hessitant finding the gitty through to 1 but then otherwise clean. Didn't jump the hedges near the end which I thought where uncrossbale at the time but weren't actually marked as such. Pretty happy with routes in all, just not able to run fast enough partly due to fatigue but mostly due to lack of training I suspect.

Running warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: Inov8 Road-X 255

Saturday Mar 29, 2014 #

10 AM

Running warm up/down 13:49 intensity: (23 @0) + (1:23 @1) + (6:41 @2) + (5:22 @3) 2.1 km (6:35 / km) +148m 4:52 / km
ahr:141 max:158 shoes: Inov8 X Talon 212 (4)

Orienteering race 1:41:46 intensity: (11:27 @3) + (1:19:51 @4) + (10:28 @5) **** 16.32 km (6:14 / km) +510m 5:24 / km
ahr:166 max:177 spiked:14/19c shoes: Inov8 X Talon 212 (4)

WOC Long Trial at Whitbarrow.

Plan was just to enjoy it; a result was never going to happen. This was helped by my cold feeling much better today. Started pretty well in truth and in a decent time through the first 6 controls despite drifting left on 4 (~1 min), and I think taking a slower route to the left (~45s). Lack of training and fatigue then started to take there toll and found it hard work up the hill to 7, and then made a silly mistake at the end. Headed straight to 8 and missed it - I think straight was poor from both a navigation and underfoot running conditions perspective.

A little better back out on the moor where James T caught me. Unwittingly crossed the wrong crossing point (further right than planned) to 11, which resulting in crossing additional limestone pavement and extra climb. JT took a different route out of 11 and didn't see him again. Not sure I had the best route to 12, further on the paths may have been a better option. Really started to struggle a bit from this point and started making silly mistakes from this point. Overshot 13, and small misses at 14 and 17 but the worst mistakes was at 16, losing ~2 mins, though it didn't help that the print and rubbed off in the circle on the map.

Well I made it round and enjoyed the majority of it, I look forward to being able to attack courses like this again.

Running warm up/down 7:26 intensity: (2:55 @0) + (3:21 @1) + (1:10 @2) 1.25 km (5:56 / km) +5m 5:49 / km
ahr:119 max:143 shoes: Inov8 X Talon 212 (4)

Friday Mar 28, 2014 #

11 AM

Running warm up/down 19:26 [2] 2.95 km (6:36 / km) +91m 5:43 / km
shoes: Inov8 ORoc 280 (2)

Orienteering race 37:01 [5] **** 5.57 km (6:39 / km) +180m 5:43 / km
spiked:14/20c (sick) shoes: Inov8 ORoc 280 (2)

Really struggled physically, particularly once in the forest. Cold was making breathing a problem and fatigue obviously not helping either. Nice course otherwise. Technically not the best and slow running was playing on my mind so much. Mainly small missing with the one larger one (1:45) at 8.

Running warm up/down 12:19 [2] 2.22 km (5:33 / km) +24m 5:16 / km
shoes: Inov8 ORoc 280 (2)

Thursday Mar 27, 2014 #

11 AM

Running 29:27 [2] 6.27 km (4:42 / km) +3m 4:41 / km
(sick) shoes: Inov8 Road-X 255

Easy jog out, coughing and spluttering.

Wednesday Mar 26, 2014 #

11 AM

Running warm up/down 3:50 intensity: (26 @0) + (20 @1) + (19 @2) + (2:45 @3) 0.44 km (8:43 / km) +36m 6:11 / km
ahr:140 max:155 shoes: Inov8 X Talon 212 (4)

Orienteering 52:12 intensity: (15 @0) + (19 @1) + (6:06 @2) + (25:11 @3) + (19:55 @4) + (26 @5) **** 6.69 km (7:48 / km) +215m 6:44 / km
ahr:154 max:175 spiked:27/29c shoes: Inov8 X Talon 212 (4)

Running warm up/down 39 intensity: (19 @1) + (20 @2) 0.07 km (8:47 / km)
ahr:129 max:142 shoes: Inov8 X Talon 212 (4)

Tuesday Mar 25, 2014 #

12 PM

Running 23:17 intensity: (36 @0) + (43 @1) + (14:55 @2) + (7:01 @3) + (2 @4) 5.5 km (4:14 / km) +1m 4:14 / km
ahr:140 max:161 shoes: Inov8 Road-X 255

Sunday Mar 23, 2014 #

9 AM

Orienteering 49:09 intensity: (23:58 @0) + (5:30 @1) + (9:04 @2) + (10:37 @3) 4.78 km (10:16 / km) +242m 8:12 / km
ahr:121 max:157 shoes: Inov8 ORoc 280 (2)

Saturday Mar 22, 2014 #

2 PM

Orienteering 32:56 intensity: (23 @0) + (4:14 @1) + (5:52 @2) + (22:27 @3) 3.6 km (9:09 / km) +237m 6:53 / km
ahr:141 max:160 shoes: Inov8 ORoc 280 (2)

Orienteering 8:46 intensity: (2:59 @0) + (3:02 @1) + (1:57 @2) + (48 @3) 1.11 km (7:54 / km) +30m 6:57 / km
ahr:122 max:146 shoes: Inov8 ORoc 280 (2)

Wednesday Mar 19, 2014 #

6 PM

Running 33:38 [3] 7.54 km (4:28 / km) +54m 4:18 / km
slept:8.0 weight:66.1kg (sick) shoes: Adidas Adizero Adios 2 (2)

Steady again. Similar to Monday, nice to be out and felt OK though a bit heavy legged after 20-25 mins. Again very itchy when I got hot.

Monday Mar 17, 2014 #

9 AM

Note
weight:66.7kg (sick)

In for bloods this morning. Still not feeling any better. Think everything is due to the Post-treatment Lyme Disease Syndrome

http://www.cdc.gov/lyme/postLDS/

Obviously reducing my immune system hense all the colds/infections etc. It also seems heavily linked to stress and selling the house is certainly getting to me. Got a few bits done today to reduce the stress and plan to get others things sorted to help reduce further. Fairly certain the stress in linked to the itching when I get hot too.
6 PM

Running 25:00 [3] 5.43 km (4:36 / km) +100m 4:13 / km
(sick) shoes: New Balance Minimus MT00

Still not been feeling much better but had to get out and it actually felt pretty good. Still got horrendously itchy when I got hot but otherwise OK.

Sunday Mar 16, 2014 #

Event: Regional Middle Distance Event
 

Tuesday Mar 11, 2014 #

Note
(sick)

Went back to Doctors. Chain of illnesses, stress, fatigue and tiredness as well as getting severely itchy when I get hot which I seem to have had the last 4-6 weeks. Don't expect they'll be able to do anything but more piece of mind.

Sunday Mar 9, 2014 #

Event: OD Regional level B Event and CompasSport Cup & Trophy Qualifying Round - B
 

Saturday Mar 8, 2014 #

5 PM

Running 26:22 intensity: (2:06 @0) + (15:36 @1) + (8:35 @2) + (5 @3) 4.51 km (5:50 / km) +40m 5:36 / km
ahr:125 max:146 (sick) shoes: Adidas Adizero Adios 2 (2)

Attempt at running. Failure, it felt terrible.

Tuesday Mar 4, 2014 #

7 AM

Note
slept:7.5 weight:66kg (rest day)

Monday Mar 3, 2014 #

12 PM

Running warm up/down 4:30 [2] 1.05 km (4:17 / km) +25m 3:50 / km
shoes: Inov8 Road-X 233

Strength and Conditioning 45:00 [3]
shoes: Inov8 Road-X 233

Running warm up/down 4:30 [2] 1.05 km (4:17 / km) +25m 3:50 / km
shoes: Inov8 Road-X 233

5 PM

Running 41:08 intensity: (20:00 @1) + (21:08 @2) 8.04 km (5:07 / km) +107m 4:48 / km
ahr:128 max:142 weight:65.8kg shoes: Adidas Adizero Adios 2 (2)

I can't cope with the discomfort in my hips any more. I had the tunes on, it was a pleasant if cold evening and it was still light. On the trails it should have been enjoyable but from almost the start I wanted to have finished.

Running isn't fun like this, its just demoralising, as are my results due to not being able to run to my ability. I'm not sure what is causing it. I suspect that it is fatigue post Lyme; the worst aching is first thing in the morning as it always was previously. Not sure what I would get out of keep trying to train like this anyway. Taking the rest of my working week off and have physios on Thursday. Will keep up the massage, stretching and rolling and see if I get anywhere. Aim has long term, and to stop worrying about short term results.
C • Running 1

Sunday Mar 2, 2014 #

Event: Robin Hood Trophy
 
12 PM

Running warm up/down 5:30 [2] 0.92 km (5:59 / km) +3m 5:54 / km
ahr:130 max:151

Orienteering race 1:09:56 intensity: (16:35 @3) + (52:28 @4) + (53 @5) 15.03 km (4:39 / km) +181m 4:23 / km
ahr:161 max:186 shoes: Inov8 X Talon 212 (4)

Black course at Clumber

Really scrappy and struggling running still with tightness in my hips and lower back. Mainly sloppy mistakes except on 9 where I got stuck in upmapped grott and had to backtrack around 150m to a different gate.

Really poor to 1 and 2. Not focussed properly and lost 20s and 40s respectively. Lost a little more time on 3. Right on 11 and though I saw another earthwall which was obviously not mapped (~30s). To 16 after passing the first gate I turned left not realising there was another fence until I got up close to it and had to back track to the crossing point (~30s). Must have been stood over 17 without seeing it before reattacking it (~20s). Off line on bearings to each of 20 (~40s) and 21 (~50s). Just a few seconds here and there on the last few.

Running warm up/down 6:16 [1] 0.88 km (7:08 / km) +2m 7:03 / km
ahr:110 max:132

Saturday Mar 1, 2014 #

9 AM

Orienteering 51:03 intensity: (14:27 @0) + (18:11 @1) + (13:30 @2) + (4:55 @3) 5.32 km (9:36 / km) +73m 8:59 / km
ahr:95 max:155 spiked:13/14c slept:8.0 weight:65.3kg shoes: Inov8 X Talon 212 (4)

Hanging controls ahead of EMJOS training at Stanton Moor. Feeling very heavy legged and sluggish.
12 PM

Orienteering 32:02 intensity: (1:26 @0) + (4:07 @1) + (14:28 @2) + (11:30 @3) + (31 @4) 4.07 km (7:52 / km) +37m 7:32 / km
ahr:137 max:161 spiked:13/13c shoes: Inov8 X Talon 212 (4)

Long and Short legs exercise. A bit scrappy in the grotty bits but otherwise ok.
3 PM

Orienteering intervals 11:30 [4] 2.5 km (4:36 / km) +66m 4:04 / km
ahr:159 max:169 spiked:5/5c shoes: Inov8 X Talon 212 (4)

Making up a team for a clock relay.

Orienteering 20:48 intensity: (34 @1) + (4:22 @2) + (15:44 @3) + (8 @4) 2.76 km (7:33 / km) +48m 6:57 / km
ahr:140 max:159 spiked:12/12c

Collecting. Muscles around my hips/glutes not good by the end. Tightened up badly.

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