Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tamsin

In the 30 days ending Nov 30, 2018:

activity	#	time	miles		km		+m
Orienteering	5	5:15:05	30.07	(10:29)	48.4	(6:31)	386
Strength and Conditioning	5	4:50:00
Running	8	3:54:47	26.42	(8:53)	42.52	(5:31)	163
Cycling	4	3:50:11
Swimming	1	40:00
Drills	3	7:21	0.45	(16:26)	0.72	(10:13)
Total	20	18:37:24	56.94		91.64		549

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Friday Nov 30, 2018 #

Cycling 32:39 [2]

Cycling 1:01:01 [2]

Wednesday Nov 28, 2018 #

Cycling 45:00 [4]

Spinning. First time doing anything hard in ages. Chest felt restricted like I am getting a cold.

Strength and Conditioning 40:00 [1]

No reaction from foot after spinning. Still a bit sore first thing in the morning and if I walk a fair distance in unsupported shoes.

Tuesday Nov 27, 2018 #

Strength and Conditioning 1:00:00 [1]

Thursday Nov 22, 2018 #

Strength and Conditioning 1:15:00 [2]

Foot is improving and tried it out on the cross trainer in the gym and no pain which is good. Will wait until there is absolutely no trace of achiness before running again though or I'm sure it will flare up again.

Wednesday Nov 21, 2018 #

Strength and Conditioning 40:00 [2]

Monday Nov 19, 2018 #

Strength and Conditioning 1:15:00 [2]

I am so weak in upper body strength... Not going to do any running over the next week and hopefully my foot will recover. I think it's tendonitis so have been swapping between ice and heat packs whilst sitting down all day to try and help it. Already feels a lot better than Saturday evening.

Saturday Nov 17, 2018 #

Orienteering 1:30:00 [1] 8.0 km (11:15 / km)
(injured)

Hanging, shadowing and collecting at SOC training at Salisbury Trench. Foot was hurting when walking from when I got up and running made it worse...

Thursday Nov 15, 2018 #

Running 7:45 [2] 1.27 km (6:06 / km) +10m 5:52 / km
(injured)

Short run around the roads. Foot was uncomfortable and afterwards hurt more when walking.

Wednesday Nov 14, 2018 #

Cycling 31:31 [2]

Short ride just to get some fresh air and get away from writing for a bit. Might try a short run tomorrow.

Tuesday Nov 13, 2018 #

Swimming 40:00 [2]

Went to the new Fleming Park. 25m pool felt a bit short. Did 8 x 100m relatively hard part way through to try and put some effort in. Still managing to get student discount everywhere thanks to my Svalbard student card with no expiry date :)

Monday Nov 12, 2018 #

Cycling 1:00:00 [1]

Foot was really painful Saturday evening when walking (no pain when not weight bearing). No chance of orienteering yesterday and today was sore first thing but better once I'd walked around a bit and it had loosened up. Couldn't feel it at all cycling. Think it might be mild tendonitis from having shoes too tight Saturday.

Saturday Nov 10, 2018 #

Running warm up/down 23:18 [2] 3.52 km (6:37 / km) +24m 6:24 / km

Drills warm up/down 3:24 [2] 0.3 km (11:20 / km)

Running race 26:40 [5] 5.9 km (4:31 / km) +45m 4:21 / km

Hampshire League XC - Aldershot. Nice course with a decent amount in the woods. Started torrentially raining halfway through which was quite refreshing but quite hard to see. Started slow and worked my way up and came 54th, same position as Bournemouth but didn't feel as knackered at the end as last time. After finishing the top of my foot was really sore so couldn't do a cool down.

Running warm up/down 2:09 [1] 0.22 km (9:46 / km)

Friday Nov 9, 2018 #

Running 25:50 [2] 4.53 km (5:42 / km) +15m 5:37 / km

Thursday Nov 8, 2018 #

Running warm up/down 9:04 [2] 1.64 km (5:32 / km)

Drills warm up/down 1:09 [2] 0.16 km (7:11 / km)

Running intervals 19:43 [5] 3.84 km (5:08 / km)

8 x 90 secs with 1 min recoveries. Shortened session before XC on Saturday. Wore spikes for the first time in 4 years to test them out in case decide to wear them on Saturday.

Running warm up/down 9:55 [2] 1.73 km (5:44 / km)

Wednesday Nov 7, 2018 #

Orienteering 58:45 [4] 10.56 km (5:34 / km) +50m 5:26 / km

Army O at ATR Winchester Barracks (Littleton). Another odds and evens score (never done one of these before and now done 2 in 3 days). Did evens first and tried to get them all but took a poor route on the eastern part of the map and then got stuck in bushes going to 199 so had to miss out 3 controls. Good fun though.

Tuesday Nov 6, 2018 #

Running 30:21 [2] 5.29 km (5:44 / km) +21m 5:38 / km

Easy around the roads.

Monday Nov 5, 2018 #

Orienteering 55:28 [3] 9.54 km (5:49 / km) +70m 5:37 / km

Wessex Night League at Hyde and Gorley Commons (round the corner from Sunday’s event). Odds and evens score. Went off to get the odds first but couldn’t find the first one even when going off the second control so left it out. Surprisingly managed to get all the others and faster mpk than Sunday’s event in daylight (though terrain was definitely easier). Quicker for the last few controls running with James C and E.

Orienteering 2:44 [3] 0.36 km (7:36 / km)

Back to the hall via the control I couldn’t find.

C • Sounds like me today! 2

Sunday Nov 4, 2018 #

Running warm up/down 12:00 [2] 2.1 km (5:43 / km) +18m 5:29 / km

Orienteering race 1:01:16 [5] 10.27 km (5:58 / km) +163m 5:32 / km

November Classic on Hampton Ridge. Running pretty well but lost just under a minute on a few controls. On a nice line to 2 but got distracted by another control in a ditch which I went to check out. Parallel error at 7 stopping a bit early, dodgy line to 13 when I stopped reading the map mid leg. The last control just stopped reading the map then couldn’t work out the gorse bushes. Good fun and just pleased to be feeling good after yesterday.

Saturday Nov 3, 2018 #

Running warm up/down 14:07 [2] 2.8 km (5:03 / km) +24m 4:50 / km

Orienteering race 46:52 [5] 9.67 km (4:51 / km) +103m 4:36 / km

Winchester City Race. Started at sprint o pace and died after 9 controls. Missed a few optimum routes and had to run round the Christmas market because they had blocked off a way through. Also couldn’t go under a canopy later in the course because the door was closed. Quite enjoyed it though and cool to run around Peter Symonds. Legs felt pretty knackered after.

Running warm up/down 6:55 [2] 1.05 km (6:35 / km) +6m 6:24 / km

Shuffle up Bereweeke Road.

Thursday Nov 1, 2018 #

Running warm up/down 11:06 [2] 2.12 km (5:14 / km)

Grass with Sue.

Drills warm up/down 2:48 [2] 0.26 km (10:46 / km)

Running intervals 30:00 [5] 5.52 km (5:26 / km)

8 x 90 secs, 4 x 80 secs. 1 min recoveries and 3 between sets. Some people did 7 x 80 but decided 4 was enough as don't want to be feeling too bad this weekend.

Running warm up/down 5:54 [2] 0.99 km (5:58 / km)

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