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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Apr 5, 2015:

activity # timemileskm+m
  Orienteering3 2:49:14 17.96(9:25) 28.9(5:51) 70069 /81c85%
  Running5 2:21:14 16.45(8:35) 26.48(5:20) 234
  Total5 5:10:28 34.41(9:01) 55.38(5:36) 93469 /81c85%

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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 intensity: (27:02 @3) + (1:20:00 @4) **** 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.

Tuesday Mar 31, 2015 #

6 PM

Running warm up/down 20:53 intensity: (11:59 @1) + (6:21 @2) + (2:33 @3) 3.59 km (5:49 / km) +2m 5:48 / km
ahr:124 max:155 shoes: Inov8 X Talon 212 (4)

Running tempo 16:03 intensity: (44 @1) + (17 @2) + (33 @3) + (13:39 @4) + (50 @5) 4.51 km (3:34 / km)
ahr:164 max:175 shoes: Inov8 X Talon 212 (4)

Harriers were running some club Easter race on the fields which I race as a threshold session. Still felt harder than it should at this pace.

Running warm up/down 7:56 intensity: (1:55 @1) + (5:01 @2) + (1:00 @3) 1.54 km (5:08 / km) +1m 5:07 / km
ahr:132 max:149 shoes: Inov8 X Talon 212 (4)

Monday Mar 30, 2015 #

5 PM

Running 26:43 intensity: (2:57 @1) + (17:23 @2) + (4:46 @3) + (1:37 @4) 5.8 km (4:37 / km) +178m 4:00 / km
ahr:138 max:164 (sick) shoes: Sketchers Go Run 2

Easy jog, still feeling under the weather, cough and sinussy.

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