Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jed

In the 7 days ending May 7, 2023:

activity	#	time	miles		km		+m
Strength and Conditioning	7	7:30:00
Running	5	3:15:46	18.42	(10:38)	29.64	(6:36)	357
Orienteering	3	1:56:27	10.82	(10:46)	17.41	(6:41)	291
Elliptical/Cross Trainer	1	35:00	4.93	(7:06)	7.93	(4:25)
Yoga	1	15:00
Total	7	13:32:13	34.16		54.98		648
[1-5]	7	13:17:13

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Sunday May 7, 2023 #

Strength and Conditioning 1:00:00 [3]

Running warm up/down 39:23 [3] 4.97 km (7:55 / km) +199m 6:36 / km
shoes: Icebug Spirit OLX 8

Wu/longer cd with Fiona as needed to stretch out after being running so hunched in the forest.

Orienteering 53:27 [4] 5.19 km (10:18 / km) +170m 8:51 / km
shoes: Icebug Spirit OLX 8

British Middle Champs, Drumkeeragh - 7th. A bit grotty but wasn't too bad for my lack of forest racing in terrain which definitely wasn't the easiest for my glute/back (hunched over for much of the time).

Plodding along at the start but not making mistakes and was comfortably in 5th despite missing a route to 8. Lost 1min at 9 when despite compass/pacing the control was higher than expected (also came out of this one a bit wrong as well so maybe things aren't quite right as Dad has similar problems....). Big wander at 11, lost 5mins. I attack off the path/ditch to be safe but nothing seemed to fit, a minute or so later Alice came along to the same place and seemed as confused as me. Came off another ditch beside the hill and still nothing resembling a re-entrant. Eventually found it more by luck, much further in and in a re-entrant facing the wrong way. Thought it was maybe just my rusty orienteering but seems this control caused problems for other courses as well so actually a bit annoying as without just this time loss I could have challenged for 4th. Struggled a bit on some downhills towards the end as not confident in leg (including not concentrating leaving 18 so coming out slightly wrong) but generally held it together ok.

Pleased to survive 3 races this weekend so can move towards more normal training.

Saturday May 6, 2023 #

Strength and Conditioning 1:00:00 [3]

Orienteering 10:12 [3] 1.91 km (5:20 / km) +8m 5:14 / km
shoes: Hoka Clifton 8 (blue/orange)

Shake and brain warm up, handily staying 5mins from a decent map.

Running warm up/down 22:52 [3] 3.6 km (6:21 / km) +26m 6:08 / km
shoes: Hoka Clifton 8 (blue/orange)

Keeping it sensible as today is likely to be my biggest day in a while.

Orienteering race 16:01 [4] 3.11 km (5:09 / km) +40m 4:50 / km
shoes: NVii Crazy Light XXC

British Sprint Quali, Armagh. Solid yet unspectacular but job done with 2nd in heat. Still shaking off some rust, keeping something in the tank as need to manage 2 races but no issues from glute and super happy to be racing not watching this time. Lost at least 15secs failing to spot other gate coming out of pitches, took steps too early on 13 (5secs) and 10secs on bad route to 15 - the course was really tricky but plenty to work on.

Running warm up/down 30:43 [3] 4.5 km (6:50 / km) +62m 6:23 / km
shoes: NVii Crazy Light XXC

Wu to check out the start, then an hour delay before actual warm up.
Cd good catch up with Laura after.

Orienteering race 16:19 [5] 3.38 km (4:50 / km) +26m 4:39 / km
shoes: NVii Crazy Light XXC

British Sprint final - 5th. I'd have taken this a few weeks ago when not running but on reflection happy I'm able to be disappointed having only been able to run hard a handful of times in the last 2months. Properly pushed without even thinking about glute at the end and no reaction at all so now have 5 weeks to put in a good block before next race.

Aside from not being at full fitness/lacking orienteering, my times at the beginning were very slow. I didn't get all the routes but it's strange I was so much slower than the morning comparing to those in my heat. Something I apparent when Laura caught me was how slow I was in and out of controls but was as fast or sometimes faster when into running e.g. up the last hill. This has always been a weakness but it's probably worse than normal post half marathon training/injury. Plan to work on this as saving an extra second or two on every control quickly adds up when there's 25 controls!

Friday May 5, 2023 #

Strength and Conditioning 1:00:00 [3]
(rest day)

Prefer not to rest the day before racing but it's what fits best this week with the amount I'm running. Still have all my exercises to do to keep me moving and will get a shake out in the morning.

Yoga 15:00 [0]

Thursday May 4, 2023 #

Strength and Conditioning 1:00:00 [3]

Note

Just a check in with the Chiropractor, struggled to find the tightest spot which is positive. Bit of cracking, manipulation and a short bit of electro acupuncture and I'm good to go.

Running warm up/down 12:17 [3] 2.24 km (5:29 / km) +5m 5:25 / km
shoes: Adidas Adizero Pro

Wu/d, jog between and strides.

Orienteering 20:28 [4] 3.82 km (5:21 / km) +47m 5:03 / km
shoes: Adidas Adizero Pro

Course 4 from BW which was pretty different to the one I ran. Start-12 then jogged to 15 (13 was a long running leg and 14 I'd be to earlier), took my jacket off and ran 15-22 a bit harder (the last two were again a repeat control and an easy run the wrong direction of home. Just wanted to get the brain in gear again but legs all felt good and can be more aggressive on steps etc. again.

Wednesday May 3, 2023 #

Strength and Conditioning 1:15:00 [3]

Prehab/rehab plus skipping and extra core.

Elliptical/Cross Trainer 35:00 [3] 7.93 km (4:25 / km)
shoes: Saucony Ride 13 Purple

Easy with map.

Tuesday May 2, 2023 #

Strength and Conditioning 1:00:00 [3]

Still to continue with this fun for now...

Running warm up/down 22:53 [3] 4.24 km (5:24 / km) +17m 5:17 / km
shoes: Saucony Endorphin Pro2

Wu down to the track. Then a bit of a run around cool down as went to meet Chris at the shop, I assumed was Sainsburys but he was actually at M&S which then closed as I arrived...

Running intervals 22:36 [4] 3.26 km (6:56 / km)
shoes: Saucony Endorphin Pro2

3x800m (5mins ish), just doing every 2nd of Sophie's reps to turn to legs over pre race. Felt I could actually push off better tonight so finished with 3x strides.

Monday May 1, 2023 #

Strength and Conditioning 1:15:00 [3]

Plus extra core.

Running 45:02 [3] 6.83 km (6:36 / km) +48m 6:22 / km
shoes: Hoka Clifton 8 (blue/orange)

All the little paths at Gullane with Katrina, making the most of the sun. Kept it at 45mins but all good.

Note

Massage with Rory, happy with progress/mobility and thinks this setback may actually have brought a lot of positives moving forward. Easy week now, the ready to hopefully crack on a bit more after the British.

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