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Attackpoint - performance and training tools for orienteering athletes

Training Log: noRa

In the last 7 days:

activity # timemileskm+m
  Orienteering2 2:21:38 7.87(17:59) 12.67(11:11) 440
  Running3 1:19:17 8.79(9:01) 14.15(5:36) 60
  Stretching/Physio5 1:05:00
  Pilates/Yoga1 45:00
  Strength and Conditioning1 45:00
  Cross Trainer1 35:00 2.98(11:44) 4.8(7:17)
  Spinning1 30:00
  Swimming1 30:00 0.78(38:37) 1.25(24:00)
  Total6 7:50:55 20.42 32.87 500
  [1-5]6 6:00:55

Sunday Feb 26 #

Running warm up/down 5:11 [1] 0.71 km (7:18 / km) +30m 6:02 / km
ahr:145 max:165

Failed again haha

Orienteering 57:17 [3] 5.11 km (11:13 / km) +200m 9:23 / km
ahr:142 max:168 shoes: More Mile Cheviot 3 Purple/Gre

Northern Champs
Legs feeling terrible from the word go. Took a bad route to 1 up and along rather than straight (fool). Started to take an awful route to 3 but saved it just in time. Then on the way to 4 my ankle started hurting, a lot. It was as bad as in September and enough to make me want to sit down and cry. Stood still for a bit and tried to work out what to do, wasn't even 20mins in at this point.
Decided to cut to 11 and see how it went, there wasn't really a sensible route back so did the rest of the course semi badly. Ankle very sore at times, saw Meg and Rachel between 12 and 13 which was good as a wee pick me up. And I had enough jelly bunnies with me to have one a control.
Tbh I think, again, I let my belief that I can't do long races take over. Even though I had to cut it because of my ankle, it was going badly before that...
Bit upset about my injuries (hip also very sore), the hip has been coming on but I do feel like the ankle came a bit out of nowhere to go straight back to full on pain with no real warning. Will book the physio and see how it all goes.

Saturday Feb 25 #

Running warm up/down 4:00 [1] 0.68 km (5:53 / km)
ahr:134 max:158 shoes: More Mile Cheviot 3 Purple/Gre

Another rubbish WU got to stop doing this before events...

Orienteering 1:24:21 [3] 7.56 km (11:09 / km) +240m 9:38 / km
ahr:147 max:172 shoes: More Mile Cheviot 3 Purple/Gre

British Night Champs - Great Tower.
Really misty which made it so hard to see, tried to take my time and be accurate. Worked ok for the first 3 but then got offline to 4 and faffed around for about 3mins. Lost a lot of confidence and didn't ever get it back. Lots of faff, looking on the wrong hill at 5 even though I knew I hadn't gone far enough. Messed up right at the end of the leg on 7, found lots of extra rock. Very tentative on 11 and ended up too close to the wall. Didn't go where I wanted to 12 but didn't really lose time. No idea where I was in the middle of the leg 18-19 but found the massive crag and then all was ok. Was just in the middle of faffing near 24 and my light died again... No worries as I had taken a spare battery and 2 other torches (so paranoid) but didn't help in the moment! Looking back now I actually did quite well from 13 onwards; there were a few more people about and the mist lifted around 21. Disappointed overall though, don't feel I ran as well as I could have, wasn't moving well and too many mistakes...

Running warm up/down 10:06 [1] 1.56 km (6:28 / km) +30m 5:54 / km
ahr:141 max:159 shoes: More Mile Cheviot 3 Purple/Gre

Did manage a proper WD with Saz and Julie + Moana

Stretching/Physio 5:00 [0]

Friday Feb 24 #

Swimming 30:00 [2] 1.25 km (24:00 / km)

Easy pre-breakfast. Pretty much non stop, which I haven't managed before. Did some 50m efforts in the middle to keep it interesting.
R hip feeling very tight, totally fine in the pool but sore walking around.

Stretching/Physio 5:00 [0]

Thursday Feb 23 #

Cross Trainer 35:00 [2] 4.8 km (7:17 / km)

10 x 60 (60) thrown in in the middle to work a bit harder.
Always forget that going on the cross trainer has been aggravating my R hip. Need to stop doing this!

Strength and Conditioning 45:00 [1]

WU: Thoracic stuff, goblet squat, KB SL hip hinge, inch worm, press ups, SL box squat, Bulgarian squat, TRX, single leg push offs, chin ups, BOSU
Less time today so skipped drills and jumps, boxes were all in use anyway.

Lat Pulldowns: 3x10 7, 7, 8 (still no idea how much these really weigh...)
Back Squat: 3x8 (20) 40, 45, 50kg
Deadlift: 3x8 (40) 60, 60, 60kg
Feeling a bit tired but the weights felt easy, need to start upping it a bit I think.

Stretching/Physio 30:00 [0]

Wednesday Feb 22 #

Pilates/Yoga 45:00 [0]

Quite proud of myself for actually getting up, wooo! Quite a good class as well.

Spinning 30:00 [1]

Easy, to get last night out the legs. Joined in with the 10x 20s (10s) the circuits class did.

Stretching/Physio 5:00 [0]

Tuesday Feb 21 #

Running warm up/down 40:00 [2] 6.2 km (6:27 / km)
shoes: Asics GT 2000 v5

WU/D and rests. Wanted to test the trainers again on the treadmill and was only going to do 30mins easy, but managed to psyche myself up for intervals.

Running intervals 20:00 [5] 5.0 km (4:00 / km)
shoes: Asics GT 2000 v5

5x1km (2mins) at 4:00min pace
With having to speed up and slow down it was slightly longer than 1km and less than 2mins. Worked hard and happy I got this done. The major advantage of a treadmill is being able to keep on pace!

Stretching/Physio 20:00 [0]

Bit of a stretch and roll after

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