Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Faceplant

In the 7 days ending Sep 26, 2022:

activity	#	time	miles		km		+m
Running	5	2:00:08	12.58	(9:33)	20.24	(5:56)	30
Stretching	5	1:35:00
Orienteering	2	1:33:19	10.45	(8:56)	16.81	(5:33)	151	37 /	46c	80%
Strength	2	40:00
Total	12	5:48:27	23.02		37.05		181	37 /	46c	80%

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Monday Sep 26, 2022 #

Note
(rest day)

Itb needs some rest after this weekends races.

Sunday Sep 25, 2022 #

9 AM

Running warm up/down 20:00 [2] 1.0 km (20:00 / km)
shoes: NVii Ultimate F1

Watch not on. To start and drills. Was feeling painless clicking in itb when just jogging around parking lot.

10 AM

Orienteering race (2022 O-Fest Long/Chase) 58:50 [4] *** 10.94 km (5:23 / km) +93m 5:10 / km
ahr:175 max:189 spiked:21/26c shoes: NVii Ultimate F1

Pushed it good to 1 and caught up to Alex who was 30s ahead. At 3 the SI unit was on the ground so a little hesi there. Almost made a mistake to 4 by drifting too far left but thankfully figured it out before it was too late. Caught up to Adam on the way to 6 who was 2 or so minutes before me. We both started looking a little too early at 6, lost 90s or so there. We continued to run together and both messed up at 14, just were a little too far south, 60s or so. As we were leaving, Andrew was going into 14. Adam and I continued to exchange legs until I messed up solo to 21. Lost track of everything and did a massive curve. Andrew and I are now together as we finish things up and he beats me by 4s:/
Was pretty gassed on my way to 18, but glad the legs could hold on. Itb again was unnoticeable, ibuprofen clutching up. Fun to run a chase and it was nice running with Adam. A few bad micro route choices throughout but overall happy minus 21. Came 3rd on the day which is yay! 5th overall just 40s from Adam at 3rd in the total.

http://orienteeringca.nationprotect.net/cgi-bin/re...

8 PM

Stretching 25:00 [1]

Rolling and some groin and quad stretches.

Course 8 - Splits

Saturday Sep 24, 2022 #

Event: Ottawa O-Fest

11 AM

Running warm up/down 20:00 [2] 1.8 km (11:07 / km)
shoes: NVii Ultimate F1

Jogged a bit at first and felt that clicking pain again. Small steps did not trigger the pain so I tried to stick with that.
Watch was not on so no HR data.

12 PM

Orienteering race (2022 O-Fest Middle) 34:29 [4] *** 5.87 km (5:52 / km) +58m 5:36 / km
ahr:175 max:194 spiked:16/20c shoes: NVii Ultimate F1

Started off well, lost a few seconds at 4 by running by it. Lost track of trails on way to 8, just followed through and came in from below, lost a minute or so there. Few hesitations on my way to 10. 14 was the killer, lost a bit over 2 minutes. I stopped too early and too high, it also took some time to figure out where I was. Think I just lost focus. Rest was solid. Got 6th today. Overall, glad that I did not feel anything in the itb, little mistakes happen but messing up big on 14 stings as I am a bit behind the top few for the chase tomorrow. Just gotta turn on the Isak (faceplant) magic.

http://orienteeringca.nationprotect.net/cgi-bin/re...

C • Faceplanting 2

Course 8 - Splits

Friday Sep 23, 2022 #

Note
(rest day)

More rest in hope to be able to race this weekend.

Thursday Sep 22, 2022 #

Note
(rest day)

8 AM

Stretching 10:00 [1]

Rolling.

3 PM

Stretching 10:00 [1]

More rolling, hurts when walking.

Strength 10:00 [1]

Band work.

Wednesday Sep 21, 2022 #

12 PM

Running 30:07 [3] 6.45 km (4:40 / km) +18m 4:36 / km
ahr:152 max:164 shoes: New Balance M880M12

Run after class with Gian. Itb was hurting a bit this morning and it was killing at the start of the run. Settled down after a few minutes. Super bummed, hopefully the pain will pass soon.

1 PM

Stretching 30:00 [1]

Rolling. Feeling some crazy tightness on the right side of the right quad, maybe that is whats causing the itb pain. Gonna be a lot of ice, Voltaren, strength, stretching and ibuprofen for the next few days.

3 PM

Strength 30:00 [1]

Band while studying.

Tuesday Sep 20, 2022 #

6 PM

Running warm up/down 14:47 [2] 3.05 km (4:51 / km)
ahr:144 max:154 shoes: New Balance M880M12

Toe hurting a bit

Running intervals 23:30 [3] 5.98 km (3:56 / km) +6m 3:55 / km
ahr:171 max:181 shoes: New Balance M880M12

Bayfront 9 x 90s, 75s rest. Ran with a group of 3/4 guys which was a good push. Toe was hurting a bit throughout the day but felt ok when running.

7 PM

Running warm up/down 11:44 [2] 1.96 km (5:59 / km) +6m 5:54 / km
ahr:147 max:151 shoes: New Balance M880M12

Itb feeling a little tight.

Stretching 20:00 [1]

Rolling the tightness away...I hope.

8 PM

Note
(injured)

Itb pain is back after running intervals today. Think it is because of my tight right quad.

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