Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: noRa

In the 30 days ending Apr 30, 2014:

activity	#	time	miles		km		+m
Running	8	4:47:13	26.04		41.9		420
Strength and Conditioning	6	4:30:00
Cycling	7	3:30:00	43.0	(4:53)	69.2	(3:02)
Orienteering	6	3:29:17	18.9	(11:04)	30.42	(6:53)	700
Cross Trainer	3	1:55:00	10.75	(10:42)	17.3	(6:39)
Stretching/Physio	4	55:00
Spinning	1	45:00	11.0	(4:05)	17.7	(2:33)
Total	19	19:51:30	109.68		176.52		1120
[1-5]	19	18:56:30

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Wednesday Apr 30, 2014 #

Spinning 45:00 [3] 17.7 km (2:33 / km)

Still not sure about the Wednesday lunch guy but was good exercise anyway!

Stretching/Physio 15:00 [0]

Cycling warm up/down 15:00 [1] 5.0 km (3:00 / km)

Note

Saw Heather again. Said ankle is doing well and to start doing some straight (forward-back, side-side) rehab. Keep avoiding terrain, build running up and can do anything as long as there is no pain.

Tuesday Apr 29, 2014 #

Strength and Conditioning 1:00:00 [3]

Cycling 20:00 [1] 7.0 km (2:51 / km)

Monday Apr 28, 2014 #

Cross Trainer 40:00 [3] 6.1 km (6:33 / km)

5mins easy then 2:1 intervals.

Running 15:00 [3] 2.2 km (6:49 / km)

On the treadmill. Increased speed for 5mins then decreased for 5 then easy for last 5 (just so it wasn't mind numbing!).

Cycling warm up/down 20:00 [1] 6.2 km (3:14 / km)

Stretching/Physio 10:00 [0]

Sunday Apr 27, 2014 #

Event: CLYDE CompassPoint SOL3

Note

Not a great weekend, reached the "it's not fair" stage of injury and didn't feel like doing much. Ankle's been sore even when doing nothing and I can feel it's aggravating my knee too. But I've booked into a couple of spin classes and have a proper study/training plan this week so time to stop feeling sorry for myself!

Friday Apr 25, 2014 #

Cycling 1:00:00 [3] 20.0 km (3:00 / km)

Thursday Apr 24, 2014 #

Strength and Conditioning 1:00:00 [3]

Avoided ladder drills! Ankle a little sore afterwards, don't think it enjoyed the circuit. Was feeling a bit weird before-hand anyway, possibly because it was first thing in the morning. Advised to make sure to mobilise a bit after sitting still for a few hours.

Wednesday Apr 23, 2014 #

Cross Trainer 30:00 [3] 4.4 km (6:49 / km)

5mins easy at start and end. 2:1 intervals in-between. Shorter than normal to test my ankle. Hopefully won't be any more swollen later.

Cycling 15:00 [1] 5.0 km (3:00 / km)

Stretching/Physio 15:00 [0]

Note

Saw Heather again. Ankle is doing better, less swollen that it was. Need to stay out of terrain for a bit to let it properly heal. Can try some easy jogging and if it doesn't get any more swollen then can keep doing it. Otherwise will cross train for a bit. Back in next week.

Tuesday Apr 22, 2014 #

Strength and Conditioning 45:00 [3]

Monday Apr 21, 2014 #

Note

Ankle is still really swollen, wah! Will keep icing.

Sunday Apr 20, 2014 #

Note
(injured)

Decided to sit out the long because my ankle wasn't feeling great after the middle. Was a frustrating decision to make, as it's now the 3rd year in a row I couldn't do it, but I know it was the right one.

Saturday Apr 19, 2014 #

Running 15:00 [2] 2.0 km (7:30 / km)

To the start

Orienteering 37:46 [4] 6.0 km (6:18 / km) +100m 5:49 / km

JK Day 2. Merthyr Common. W20E.
Ankle was feeling ok so decided to do the middle. Knew if I ran as fast as I could, when I didn't have to navigate, and I kept on top of where I was, that this area could really suit me. Race went really well! No massive mistakes anywhere, biggest issue was that I was slightly off line on 7-8. Plan was just to use my compass and pick off features on the way. Caught up Frances and then a little pack formed behind me. Was frustrating cos I had to keep slowing down to read the map so kept getting caught up again but it kept me pushing on. Did not expect to do as well as I did, and it's nice to know that the training is paying off.
Distance is an estimate cos couldn't wear Garmins.

Running warm up/down 10:00 [1]

Friday Apr 18, 2014 #

Event: JK 2014

Running warm up/down 10:00 [1]

Orienteering 19:10 [5] 3.6 km (5:19 / km) +40m 5:03 / km
ahr:180 max:191

JK Sprint. W20E.
Trying to stay positive beforehand and hoping that my ankle would hold up ok. Bit of panic when I saw no2 but just chose a direction and kept running. Slight time loss on 12, ~10s, when I was trying to read too far ahead and so ran round 3 sides of the building instead of 2. Also lost a bit of time, again ~10s, at 23 when there was a gate which wasn't on the map. But overall, happy with my race.

Running warm up/down 10:38 [1] 1.52 km (7:00 / km)

Chatty warm down with Jess. Went down to the beach, which was nice and sunny.

Thursday Apr 17, 2014 #

Note
(injured)

Saw Heather again today. Muscle is fine in my ankle, have a full range of movement. Just tweaked a ligament at the back/side. Going to give tomorrow a try and see how it goes. If my ankle gets any worse then I'll leave it at that, if it's ok then I'll try the middle. Long is looking unlikely as it would be too much. Not worried about results so will take it as it comes and make the most of the races I am able to do.

Tuesday Apr 15, 2014 #

Strength and Conditioning 15:00 [3]
(injured)

WU and some of the ladder drills.
Managed to go over on my ankle during the 'Icky shuffle'. Placed my foot badly and then went over sideways. Oops! Got ice and improvised compression on quickly and then waited until half 8 when I had a physio appointment anyway. Heather reckons it's not too bad and I should be ok this weekend. Just rest and ice today, perhaps try a jog tomorrow, and then in again thursday to get taped for racing. Seems a pretty silly thing to have done, but was completely unavoidable. Clearly some weakness I need to work on coming up to summer.

Sunday Apr 13, 2014 #

Running 30:41 [3] 4.8 km (6:24 / km) +100m 5:47 / km
ahr:144 max:179 shoes: Blue asics

Run to the Steils via E and W Craiglockhart

Orienteering 17:00 [4] 3.0 km (5:40 / km) +25m 5:26 / km
ahr:157 max:174 shoes: Blue asics

Sprintervals, at the Steils, from a few weeks back that I hadn't done yet. 4 little courses, had 1min rest between each.

Running 17:40 [3] 2.91 km (6:04 / km) +40m 5:41 / km
ahr:141 max:156 shoes: Blue asics

Back from the Steils

Saturday Apr 12, 2014 #

Orienteering 54:49 [3] 6.37 km (8:36 / km) +300m 6:58 / km
ahr:158 max:180

ESOC local event on Castlelaw, Green.
Was so so windy and the course had quite a bit of climb which made it tough going. Also hadn't eaten very much so struggled with energy levels. Didn't have time for lunch because the coach driver brought us home via Glasgow...

Thursday Apr 10, 2014 #

Running 53:02 [3] 8.2 km (6:28 / km) +260m 5:35 / km
ahr:150 max:172 shoes: Blue asics

Early morning exploring run round Oban. Up to Macaig's tower, then down and over the railway and up to the radio tower. Back down via Pulpit hill to the hostel and then a quick dash back to tesco. Lovely morning and feeling better than tuesday.

Tuesday Apr 8, 2014 #

Running 42:18 [3] 7.1 km (5:57 / km) +20m 5:53 / km
shoes: Blue asics

Was planning on getting up early again and attempting intervals but had had an 11pm deadline after only finding out the question at 2pm so was so tired and feeling rubbish and decided an extra hours sleep would do me more good. Long day meant I only had time to go out at 9pm but really needed to de-stress a bit. Went to Ganavan Sands from the hostel. Was windy, wet and dark but glad I went.

Sunday Apr 6, 2014 #

Orienteering 51:56 [3] 6.67 km (7:47 / km) +200m 6:46 / km

On a field trip to Dunstaffnage/Oban. Not much time for running, so an early start for me! Plan to run every other day.
Took the map from day 1 of the six days when it was here in 2011. Ran round a few of the controls and just went for an explore. Didn't feel very bad at all, which was good :)

Friday Apr 4, 2014 #

Cross Trainer 45:00 [3] 6.8 km (6:37 / km)

Stretching/Physio 15:00 [0]

Cycling 20:00 [1] 6.0 km (3:20 / km)

Thursday Apr 3, 2014 #

Strength and Conditioning 45:00 [3]

Running warm up/down 7:34 [2] 1.24 km (6:06 / km)

To sprintervals

Orienteering 15:58 [4] 2.62 km (6:06 / km) +20m 5:52 / km

First course in Liberton. Good fun apart from the big fence, which there was no way I could get over, so went round. Lost concentration a little after that because I was frustrated.

Running 5:32 [2] 0.92 km (6:01 / km)

Between areas

Orienteering 12:38 [4] 2.16 km (5:51 / km) +15m 5:39 / km

Second course at KB. Was feeling pretty tired, intervals def didn't help! But navigation was fine. Didn't see anyone after no 3.

Running warm up/down 7:05 [2] 1.0 km (7:05 / km)

Wednesday Apr 2, 2014 #

Running warm up/down 20:01 [2] 3.05 km (6:34 / km)

To the Meadows and drills

Running intervals 30:58 [4] 5.42 km (5:43 / km)
ahr:163 max:181

Intervals because I missed them yesterday. 5x1km, 90s rest. 4.41, 4.37, 4.47, 4.41, 4.47. I was just running until my watch beeped for 1km, not entirely convinced it was totally accurate on the distance, sometimes I had to go quite a bit further to get it to lap. But anyway was hard on my own to judge pace so might just be me!

Running warm up/down 11:44 [2] 1.54 km (7:37 / km)

Tuesday Apr 1, 2014 #

Strength and Conditioning 45:00 [3]

Done something to a nerve in my lower back, will hopefully ease off. Still managed the session fine.

Cycling 1:00:00 [2] 20.0 km (3:00 / km)

Note

Physio visit. Calves massaged again as they're still a bit tight. Also had some acupuncture on a really tender bit.

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