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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ebennett

In the 7 days ending Sep 24:

activity # timemileskm+m
  Orienteering3 3:36:29 18.72(11:34) 30.13(7:11) 31622c
  Commuting 5 1:57:37 23.98(4:54) 38.59(3:03) 303
  Running - soft surface 3 57:24 8.02(7:09) 12.91(4:27) 178
  Running - hard surface 2 42:55 4.36(9:50) 7.02(6:07) 64
  Strength and Conditioning 2 26:00
  Physio Exercises 1 16:30
  Total7 7:56:55 55.08 88.65 86122c

» now

Sunday Sep 24 #

Running - soft surface 7:00 [2] 1.14 km (6:08 / km) +7m 5:57 / km
shoes: Grinov 8s

Wu + drilling. Forgot to stop watch so time is an estimation.

Orienteering 2:00:20 [3] 14.69 km (8:11 / km) +171m 7:44 / km
ahr:143 max:185 22c shoes: Grinov 8s

Loch Vaa SOL - Brown

One of the most terrible, degrading, depressing and downright shite runs of my career. Honestly have no idea what happened, bearings off in every direction, nothing making sense whatsoever, completely dead by the end. To give it some perspective, this was a 10k course and the winner was 77mins.

I’d normally just throw this away as “one of those runs” but there was so much abhorrent technique here that I think it warrants serious investigation. The first 3 controls actually went really well, clean and in control. First serious error on the 4th where a terrible bearing sent me off into the back end of nowhere and spent a good 10mins trying to relocate. Clean but slow until 10 which was near 4 and I did exactly the same thing although not to the same extent. The knee was giving some jip at this point and took a fall into a pile of sheep shit so not in the best of moods.

Went to 12 before 11 and then an alright 13/14. Same “bearing is off and there are no features to use” mistakes to 15 and 16, probably a good 20 mins shed here, the kind of mistake where you just start walking around looking for the control. The worst part is I wasn’t even that far off. Fine from there apart from a terrible 18 and a banana to 19.

About 5 career ending mistakes on the course, wouldn’t be surprised if I shed a good 40mins of error. After 10 I was just jogging so that would account for further time behind. Need to get a solid bearing process going in future and try to forget this one. Both knees really sore afterwards.

Running - soft surface 1:47 [1] 0.32 km (5:34 / km)

Extremely unenthusiastic cd

Saturday Sep 23 #

Orienteering 16:22 [3] 2.67 km (6:08 / km) +29m 5:49 / km
ahr:142 max:166 shoes: Grinov 8s

Steady-ish single loop around Dunachton. Bugled the first control superbly but got into it a bit after that. Had to stop and re-tie laces as right foot was absolutely killing me.

Orienteering 53:27 [2] 7.15 km (7:29 / km) +83m 7:04 / km
ahr:139 max:163

Selection of loops around Utah Lochans. Again, first control out the window but better from there. Tried a window course, was going awfully for the first few but then paid a bit more attention, the orienteering juices started flowing and carried that onto the next course pretty well. Knee was feeling “weird” again, no pain just slightly off and twingy so took things a bit more gently. Not happy with the overall standard of nav today but I know what I need to work on which is essentially just more time in the forest to get back into the swing of things.

Bought a new hrm strap so finally have reliable data.

Also, definitely getting some kind of cold, along with 90% of the Uni. Still at the sore throat coughing stage but annoying nonetheless.

Friday Sep 22 #

Commuting 24:44 [2] 8.04 km (3:05 / km) +62m 2:58 / km
shoes: Hoka pillows

Knee behaving itself while cycling, a bit twingy pushing off and sometimes when walking but mostly fine. Main symptom is it just feels “off”, hard to describe but no pain at least.

Thursday Sep 21 #

Commuting 37:40 [2] 12.12 km (3:06 / km) +90m 3:00 / km
shoes: Dr Dew

First mechanical whoop whoop. Back brake didn’t unengage for some reason at the lights and almost caused a pile up. Sorted itself out somehow so just kept going, two trips today.

Going to start logging this commuting as it’s less intense than proper road cycle and also just to get some interesting data.

Running - hard surface 7:57 [2] 1.68 km (4:44 / km) +9m 4:37 / km
shoes: Karrimor Flats

To pollock then wu loop from there. Going to start logging the difference between hard surface and soft running to spot any patterns. Wasn’t relevant back in Deeside given the almost lack of hard surface running but gotten a lot of advice about trying to ease into the roads here so.

Orienteering 8:13 [5] 1.77 km (4:39 / km) +3m 4:36 / km
shoes: Karrimor Flats

Mass start sprint practice with Oscar and the two Tobys. Abhorrent nav from most involved but great fun and pushing pretty hard.

Orienteering 18:07 [3] 3.85 km (4:42 / km) +30m 4:32 / km
shoes: Karrimor Flats

Steady longish routechoice lap around pollock and surrounding streets. Felt nice after pushing earlier, cruised it mostly with one or two unforgivable errors. Overall, nav for this sesh was down the toilet but its pretty much my first sprint training since the JK sprint so trying to just get back into it. I’m sure the urban heavy EUOC training diet will remedy this soon.

Testing the urban capability of these shoes. Very little support or grip but light and fast. Maybe looking to get some proper roadies now that i live in a city but not quite bothered enough to make the investment yet.

Running - hard surface 4:24 [2] 0.94 km (4:41 / km)
shoes: Karrimor Flats

Cd back home.

Right knee not very happy with the days event, then the left started acting up once I got home. Will keep an eye on things but reckon some preventative measures in the pipeline, not gonna run tomorrow for that reason and also to rest and get the most out of the EUOC session.


Right knee got quite bad this evening, fairly painful towards the back and on the inside which has happened a bit over the past few days but not this bad. Calling it an injury so that I do something about, will see how things shape up for the weekend.

Strength and Conditioning 10:00 [1]

Arms, core, little bit of quads but avoiding the knee obvs.

Wednesday Sep 20 #

Commuting 22:10 [2] 7.53 km (2:57 / km) +70m 2:49 / km
shoes: Dr Dew

Running - soft surface 24:10 [3] 4.69 km (5:09 / km) +163m 4:23 / km
shoes: Hoka pillows

Short n steady c/w crag. Right knee acting up a bit after yesterday in the evening so went for short but things felt fine so upped the effort a bit. Likely not the wisest move but hey ho. Felt really good again

Strength and Conditioning 16:00 [1]

Wanting to do more of this so decided that little and often ish is the way to go. Ditched the 40/20 repeating structure and just went improv sort of focusing on calfs, quads, and upper body.

Tuesday Sep 19 #

Commuting 16:57 [2] 5.78 km (2:56 / km) +41m 2:50 / km
shoes: Dr Dew

Running - hard surface 15:23 [2] 2.0 km (7:42 / km)
shoes: SalmonSpeedX6

Wu with some extensive drilling curtesy of Matt

Running - soft surface 24:27 [5] 6.76 km (3:37 / km) +8m 3:36 / km
shoes: SalmonSpeedX6

EUOC 8x3s with 90second recovery, on the killing fields (ie flat cut grass).

Decent session, legs felt great despite a week of alcohol and poor sleep in addition to some relatively heavy hillage. Classic heavy mist/rain conditions made things very slippy but managed not to deck it although there were close calls and now I have to figure out how to dry kit in student accom.

Seems like an excellent DR alternative, will try to make it weekly.

Running - hard surface 15:11 [2] 2.4 km (6:20 / km) +55m 5:41 / km
shoes: SalmonSpeedX6

Slightly uphill cd

Monday Sep 18 #

Physio Exercises 16:30 [1]

Right knee being very clicky recently. Also doing all lying down exercises on the bed for this and S&C just for the sake of convenience. Makes some things harder but most things slightly easier.

Commuting 16:06 [2] 5.12 km (3:09 / km) +40m 3:02 / km
shoes: Dr Dew

This bikes actually starting to grow on me ngl

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