Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: FE

In the 30 days ending Jun 30, 2020:

activity	#	time	miles		km		+m
Body conditioning	10	16:30:00
Cycling	2	3:46:00	56.7	(3:59)	91.25	(2:29)	880
Orienteering	3	2:07:00	8.33	(15:15)	13.4	(9:29)	325
Pilates/yoga	2	30:00
Walking	1	30:00
Warm Up	2	20:00	1.68	(11:55)	2.7	(7:24)
Total	19	23:43:00	66.7		107.35		1205

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Monday Jun 29, 2020 #

Note
(rest day)

Finished in the early hours when fox cubs play on the grass verge(!), so not much sleep.

Saturday Jun 27, 2020 #

Body conditioning 1:30:00 [2]

Nearly finished mini boot camp. Took around 5 days before core engaged to support spine. Whole body workout, avoiding anything too heavy.

Wednesday Jun 24, 2020 #

Body conditioning 2:00:00 [3]

Removals

Tuesday Jun 23, 2020 #

Body conditioning 3:00:00 [2]

Removal activity

Monday Jun 22, 2020 #

Body conditioning 2:00:00 [2]

Removal activty

Sunday Jun 21, 2020 #

Walking 30:00 [1]

Ash Ranges - been a good decade since venturing into the heathery eastern part. Excellent area for building terrain strength. Calf OK.

Saturday Jun 20, 2020 #

Body conditioning 1:00:00 [2]

Removal activty - back OK, calf OKish.

Friday Jun 19, 2020 #

Body conditioning 1:00:00 [2]

Removal activity

Probably no coincidence that a hamstring stretch before going out yesterday signalled the calf was vulnerable. Appears to be same old injury that aggravates the crural saphenous nerve that attaches to sciatica (hamstring/glute/hip).

Pilates/yoga 15:00 [2]

Lower back, glutes, hamstrings & flossing

Wednesday Jun 17, 2020 #

Orienteering 15:00 [3] 2.1 km (7:09 / km) +55m 6:19 / km
ahr:143 max:156

Windmill Solo O Long Stopped at 6. Calf became painful before leaving, fine until 6. Moving well though cautious in deep wet bracken.

Sunday Jun 14, 2020 #

Cycling 2:40:00 [2] 38.5 mi (4:09 / mi) +510m 3:59 / mi
ahr:115 max:138 shoes: TCR

Adversane-Shoreham by Sea, via Dial Post.
C's b'day ride, borrowed Propel, seat not ideal, otherwise a leisurely trip to the sea. z2 out, z1 back.

Friday Jun 12, 2020 #

Pilates/yoga 15:00 [3]

Glutes, bridges, planks.

Wednesday Jun 10, 2020 #

Orienteering 1:05:00 [3] 6.8 km (9:34 / km) +170m 8:30 / km
ahr:140 max:165

Frith Long Solo O - 8.5k, longest run for a few years.
Elasped time 76. Stopped watch at controls to find next control.
Fine for 50 mins then calves started to progressively hammered by firm ground & thin soles.

Warm Up 10:00 [1] 1.5 km (6:40 / km)

Tried unsuccessfully to find terrain route for latter part of course.

Sunday Jun 7, 2020 #

Cycling 1:06:00 [3] 18.2 mi (3:38 / mi) +370m 3:25 / mi
ahr:135 max:152

281-Farley-Newlands Legs felt unusually rested.

Saturday Jun 6, 2020 #

Body conditioning 30:00 [3]

Upper body, back exercises/pilates. C's daily use of a pull up bar and reminiscing is a powerful motivation. Shocked myself last week by managing a single proper chin up (hanging was hard enough)- use it or lose it!

Wednesday Jun 3, 2020 #

Warm Up 10:00 [2] 1.2 km (8:20 / km)

Much of it in the terrain to see how bad the bracken was, came as a rude shock. Very gentle stretches.

8 PM

Orienteering 47:00 [3] 4.5 km (10:27 / km) +100m 9:24 / km
ahr:140

Frith, short solo-O, finding white tapes in bracken. C found more tapes than me as I could hardly see map (glasses & poor light). Stopped 100m short of 4.
Ruuning well where forest permitted. Average HR 140 and often around 150. Taking shorter strides to protect hamstrings & unseasoned soft tissue.

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