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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ebennett

In the 7 days ending Nov 12, 2023:

activity # timemileskm+m
  Orienteering3 1:41:28 9.32(10:53) 15.0(6:46) 33321c
  Strength and Conditioning 3 1:16:30
  Commuting 5 1:15:46 14.58(5:12) 23.47(3:14) 166
  Road Cycling 1 40:41 8.35(12.3/h) 13.43(19.8/h) 14
  Running - soft surface 4 22:29 2.39(9:25) 3.84(5:51) 48
  Physio Exercises 1 16:00
  Total16 5:32:54 34.64 55.74 56121c

» now

Sunday Nov 12, 2023 #

10 AM

Running - soft surface 5:09 [2] 0.79 km (6:31 / km) +42m 5:09 / km
ahr:141 max:167 shoes: Grinov 8s

Wu with a hill sprint, more for warmth than anything else. DOMS on the outside parts of both calves.
11 AM

Orienteering 1:03:20 [4] *** 8.86 km (7:09 / km) +180m 6:29 / km
ahr:168 max:184 21c shoes: Grinov 8s

Scottish Students Individual at Glen Dye - 3rd student, 5th on course.

Another very satisfactory run. Bit of a wobble to number 1, too eager to catch my three minute man (Jonas) that I forgot what contours meant, maybe a minute gone here.

Fine for a bit before I noticed the ominous shape of wozzle pursuing me up a hill. Held him off for a bit but when the inevitable overtake came just sat back and half followed for a while. We both bungled 5 a bit in the circle, where we met and left Jonas, which I should have done more to prevent and then I lost him for a while on the way to 6.

Found him again and was following about 30m behind him, doing nav myself (I promise) but also keeping an eye on what he was doing. He eventually just outpaced me on the way to 11 and I kinda just went through the motions from there, a few little whoopsies but nothing over 30 seconds and nothing that a better week of sleep and some more food wouldn’t have prevented.

Happy with it overall despite more scrappiness than I would have hoped in an area I like to think I know well. Very happy to have within 5 mins of both Wozzle and Davros but rumor has it that the Aberdeen bars took their toll and their A game was not delivered.

Bit of a rain on the parade to find out that I’d been Mcluckied by 2 whole minutes but I guess thats what happens when you don’t do intervals for a month.
12 PM

Running - soft surface 8:05 [1] 1.42 km (5:42 / km) +6m 5:34 / km
ahr:127 max:152 shoes: Grinov 8s


Training waffle:

Knee felt completely fine during this, like there wasn’t even an injury. I was also conscious that I was using my glutes a lot more than normal. Given that and the fact that I had calf DOMS from yesterday I’m going to make a guess that my running form has actually changed ever so slightly with my feet both pointing forward a lot more and running less from the quads and more from the glutes and thighs. if this is true and not just a weird leg day then its excellent news as this is exactly what the Monday night Physio Exercises were trying to achieve.

I’ve also looked back at old notes from previous physio visits and come to the conclusion that my knee was injured because:
1) there was too much of a twist between the knee and my right foot which meant that the diagonal muscles in the lower leg were under too much pressure and
2) the imbalance between my right and left sides meant that the right leg was overused and the knee was the first to give way, given how quad dependent my running style is.
3) I didn’t ease off enough originally and instead of having one week of lower intensity I’ve had about 6.

Knee still feels a bit weaker on the right so not saying its a miracle cure (although I kind of am?). Monday rest days as always but then I’m optimistic about intervals. Just need to make sure to be delicate with things as if the form has changed as I’m going to be a bit weaker generally but should be better long term.

Also, if someone who actually knows what they’re talking about wants to tell me thats all bs please feel free :)

Saturday Nov 11, 2023 #

12 PM

Running - soft surface 1:01 [3] 0.23 km (4:25 / km)
ahr:147 max:168 shoes: Grinov 8s

“””wu”””” lacking in time and toilets
1 PM

Orienteering 23:18 [5] 4.08 km (5:43 / km) +89m 5:09 / km
ahr:180 max:201 shoes: Grinov 8s

Scottish Students relays @Potties, running first leg -2nd on leg, 5th team.

Things felt fine so went for it, although realistically I was never going to not give this a shot. Mostly very nice stuff, a bit of a wobble to 3 due to insufficient bearing but managed to stay about 20-30 seconds behind Toby C for a while but started to reel him in during the section within the deer fence.

Managed a sneaky optimum line through the forest and just beat him out the gate by about 10 seconds. Absolutely banana to 10 from the gate but luckily he followed, pushed and managed to hold him off for the next couple of controls to the end to come in second on the leg, surprisingly only 1:40 down on Davros.

Physically felt a bit weak and lacking in gumption, fitness isn’t what it was after a month of half-hearted training (that or the four hours of sleep). This is probably the hardest I’ve pushed in an O race in a long time and first time recording a hr above 200. Cough still present?!? I guess I just have pneumonia now. Also first time running for EUOC :)

Running - soft surface 4:23 [1] 0.71 km (6:10 / km)
ahr:129 max:139 shoes: Grinov 8s

Cd 1 with J-dog

Running - soft surface 3:51 [2] 0.69 km (5:35 / km)
ahr:136 max:148 shoes: Grinov 8s

Cd 2 with Blayne
4 PM

Orienteering 14:50 [2] 2.06 km (7:12 / km) +64m 6:14 / km
ahr:140 max:170 shoes: Grinov 8s

Failed attempt to find a lost SI unit in the dark. Using my insane tracking skills to find the control point based off the trail of dob prints.

Friday Nov 10, 2023 #

8 AM

Commuting 14:48 [2] 4.82 km (3:04 / km) +39m 2:57 / km
shoes: Dr Dew

Things slightly better today, less pain but still slightly achy. Did some massaging last night of a painful spot above and to the right of the knee so probably just some light symptom relief from that.

Thursday Nov 9, 2023 #

Commuting 18:55 [2] 5.65 km (3:21 / km) +43m 3:14 / km
shoes: Dr Dew

Almost hit at the exact same junction except this time it was entirely the other guys fault. He cut me up as he turned right, across the bike lane which was infact occupied by a bike. Managed to brake in time and he drove off before the gestures could get too rude.

Knee seems to be getting worse? Maybe I’m just more aware of it but seems to be more uncomfortable/painful more of the time. Still considering bailing at the weekend but worse case scenario I let the relay team down which feels bad.
10 PM

Strength and Conditioning 40:00 [1]

Post identity crisis circuits. 3 x improvised session 30/15s. Lots of arm and core

Wednesday Nov 8, 2023 #

8 AM

Commuting 16:01 [2] 5.02 km (3:11 / km) +36m 3:05 / km
shoes: Dr Dew

Knee painful, legs in general feeling weirdly good tho

Tuesday Nov 7, 2023 #

9 AM

Commuting 20:02 [2] 5.98 km (3:21 / km) +48m 3:13 / km
shoes: Dr Dew

Knee less achy, more sharply painful.
5 PM

Strength and Conditioning 23:30 [1]

Not much but better than nothing. Might do more later. Mix of all sorts but avoiding anything quad specific for know but ill probably change that after a couple more days of no running.
11 PM

Strength and Conditioning 13:00 [1]

A little bit more, leg focused

Monday Nov 6, 2023 #

11 AM

Road Cycling 40:41 [2] 13.43 km (19.8 kph) +14m
ahr:134 max:163 shoes: Dr Dew

Slap + a couple of mlaps.

Knee very bad since Saturday. Both sharp and achy pain when walking and I’ve found myself moving and walking differently to try and stop it from being as painful, absolutely no running until the weekend and even then might pull out of Scottish Students if needs be. Done some massaging and testing the knee and there’s a thread of pain going down from behind the knee cap to my ankle, praying its not a ligament.

I’ve been pretending this isn’t as bad as it is but I think I just need to realise that it’s an actual injury at this point, physio appointment booked but not for a couple of weeks. Trying to get on the cross training grind today but a fairly grim session, I really don’t want to be forcing myself to do sessions that I don't enjoy during or after and I think keeping motivation to continue training and focusing on racing might be a challenge.

I was going to pick up an injury sooner or later given the amount of niggles I tend to get and how poor my running form is. Goal now is purely recovery and eventually working back up to a reasonable load when thats viable, likely after Christmas. Going to have to try and quell the desire to go for runs and just listen to the body more.

Sorry to be so depressing, I’m likely overreacting to a minor strain or something but definitely going to put the brakes on things. What happens happens with regards to selection races and general fitness/performance, just want to get back to sustainable running.
4 PM

Commuting 6:00 [2] 2.0 km (3:00 / km)
shoes: Dr Dew

Forgot watch
8 PM

Physio Exercises 16:00 [1]

going easy on right knee for obvious reasons.

Still coughing a fair bit

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