Attackpoint - performance and training tools for orienteering athletes

Training Log: Andy L

In the last 7 days:

activity	#	time	miles		km		+m
Gym	4	2:10:00
Orienteering	1	1:21:37	7.83	(10:25)	12.6	(6:29)	165
Running	1	47:46	6.21	(7:41)	10.0	(4:47)	33
Swimming	1	31:00
Total	7	4:50:23	14.04		22.6		198

1:21

0:00

Friday Apr 18 #

11 AM

Swimming 31:00 [2]

yawn. but nice and relaxing given there was only four of us in the pool.

6 PM

Gym 35:00 [1]
(injured)

shin pretty bruised up still and a bit of pain going down the stairs which isn't great. hopeful I will be able to run at least saturday and monday.

Thursday Apr 17 #

8 PM

Gym 25:00 [1]
(injured)

So the shin is still bruised up but I'm resting it ahead of JK. Will probably just run the middle and relay now. 12 hour day at work with a bit more tomorrow maybe :-)

was planning for a run. but the inside of L shin has now bruised up quite a bit at the top of the shin and was painful going up and down the stairs. The good news is that this pain is in a different place than usual (usually lower shin)... will try and rest up ahead of the weekend where the soft welsh moors will be welcome

Tuesday Apr 15 #

9 PM

Running 47:46 [4] 10.0 km (4:47 / km) +33m 4:42 / km
ahr:160 max:187 shoes: Adidas Adizero XT 4 #4

5 x 1km

L shin was terrible when I first set off. Had to stop and massage but did warm up byt he first interval. there is visible bruising on the inside of the shin which may be the damage from shin splints eek.

Intervals were fine, if hard work.

Times from Strava
3.30 (prudent estimate, GPS was dodgy)
3.28
3.28
3.29
3.31
Average: 3:29

Monday Apr 14 #

8 PM

Gym 25:00 [1]

tired.

Sunday Apr 13 #

12 PM

Orienteering 1:21:37 [2] 12.6 km (6:29 / km) +165m 6:05 / km
ahr:135 max:160 shoes: Adidas Adizero XT 4 #4

Plodding round Pines doing the best to avoid the cyclists out whilst scouting for control sites for March 2015. Brothers dogs with me. Lost Billy for about 40 minutes which was quite worrying but my dad randomly found him out mincing about so saved my blushes.

Overall, some good bits of terrain in NE, W and S, but the eastern strip looks pretty crap. Think I will be able to get a decent event out of it.

L shin really struggling now on the hard tracks, very glad for the rest day tmrw.

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