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Attackpoint - performance and training tools for orienteering athletes

Training Log: sss

In the last 7 days:

activity # timemileskm+m
  Orienteering1 3:34:00 9.69(22:05) 15.6(13:43)
  Cycling1 1:11:00 13.05(5:26) 21.0(3:23)
  Running2 1:08:54 7.46(9:14) 12.0(5:45)
  REST3 3
  Total7 5:53:57 30.2 48.6
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Saturday Jul 21 #

Running 21:54 [3] 5.0 km (4:23 / km)

Carisbrooke parkrun on an 'off-week' where I ended up trying harder than intended because all felt fine .... but mentally I was having an easier week! Left glute area was biggest concern when I started but that is about the same now .. just a bit stiff and possibly weak; rib cage has improved, right wrist also (although neither 100%) and left knee fine.

Friday Jul 20 #

REST 1 [3]

Decided to take it easy again today. Went to Para Wirra and had a family walk down Devil's Nose, then up to new area by oval. About 9km. Got steps! Left knee hurt out of the blue near end of descent; a bit worrying although it cleared on ascent. More massage etc. on rib cage and legs at home.

Thursday Jul 19 #

REST 1 [3]

Surprisingly all aches and pains were rather good but decided on a rest day (since I think I did over-do it the last few days). Did a 5km walk to get steps, lots of massage and hopefully will have done some good.

Wednesday Jul 18 #

Orienteering 2:14:00 [3] 9.6 km (13:57 / km)

World's End day trip and some DIY orienteering, running with a course but no tapes or flags. The map scale turned out to be 1:15,000 and the course much longer than it should have been - but I only found out after! I did remarkably well in NOT getting badly lost and finishing the course (although I was in the wrong spot for 2 controls in the middle before I managed to 'relocate' on a very obvious cutting near the top of a huge hill). Near the start there was a lot of searching about as I explored spurs and gullies confirming I was in the right/wrong spot. I did eventually get to the right spot and was able to move on to the next control, but there was a lot of uncertainty and double checking. This got better near the end (after the 2 in the middle that I completely messed up). Paying attention to contours helped most I think, and following the 'big features' like spurs rather than trying to guess what was a creek and what was an unmapped erosion gully.

Orienteering 1:20:00 [3] 6.0 km (13:20 / km)

After a break I did another course at World's End planing to walk but hips felt ok enough to jog in places. I had to cut the course short because of time after I met David and I couldn't find the control (on earth bank). I said I was heading back and ended up doing some terrain running just heading north. This became a bit stressful since I didn't find the track as soon as I hoped and I began to wonder if I'd gone badly wrong - which would have been dangerous with daylight ending! The jog seemed never ending and I was tired. I eventually found the track and had to leave it almost at once to continue north to the dirt road. I had really wanted to follow that track and have a relaxing jog back! Pleased that hip held out. Needed epsom salt bath, massage and more massage and more massage at home.

Tuesday Jul 17 #

Running 47:00 [3] 7.0 km (6:43 / km)

Insanity itself joining in the North Adelaide training (almost late and I couldn't find anyone; plus girls started to go off to do their own thing!). We ran some 7km on concrete tracks and added in some even harder concrete steps. My hips felt surprisingly ok running but I had intended a much easier day for them. I was also surprised how I managed the loops; but following a map would slow me down.

NB rib cage improving after really, really deep, hard massage, pressing with balls and the massage cushion and everything else I've got. Maybe a muscle knot, or perhaps infection clearing, or a bit of both since it's not completely gone, but much more tolerable.

Monday Jul 16 #

REST 1 [3]

Decided on a rest day after continued bad side/rib cage. Left glute/hip area could be better (bending and coming to stand upright is worst). Got my steps with a 10km walk and read a yoga book trying various poses; right bicep area is still 'wrong' although it doesn't bother me in everyday tasks.

Sunday Jul 15 #

Cycling 1:11:00 [3] 21.0 km (3:23 / km)

Cycle with Abigail and a really sore back, rib cage and left side. After half way my left glute was also cranky (Oh no...the right side has only just got better)... but eased later. Lots of tumeric, massage, heat and rest at home. Got steps with a short walk around Curtis Rd lakes with Joanna in the afternoon. Not the day I planned :( but at least I was out ... and hey ... I even had company!

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