Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log: mpembery

In the last 7 days:

activity # timemileskm+m
  Strength and Conditioning5 3:50:00
  Stretching/Rolling6 2:45:00
  Cycling - Spin4 1:50:00
  Running (Path)4 1:40:52 10.89(9:16) 17.53(5:45) 149
  Orienteering1 53:11 5.31(10:01) 8.54(6:14) 264
  Total18 10:59:03 16.2 26.07 413
«
2:28
0:00
SaSuMoTuWeThFr

Thursday Feb 27 #

10 AM

Cycling - Spin 45:00 [1]

Nice and easy
8 PM

Strength and Conditioning 25:00 [2]

Nearly ran out of time but got the boxing workout done, with a lot of high planks and shoulder taps too. Felt like I was really controlling the weights today
9 PM

Stretching/Rolling 15:00 [1]

Groin is getting noticeably less knotted but it is still pretty crazy big

Wednesday Feb 26 #

8 AM

Cycling - Spin 10:00 [1]

WU
9 AM

Running (Path) 35:29 [1] 7.0 km (5:04 / km) +36m 4:57 / km
ahr:148 shoes: Adidas Ultraboost 19

Easy run with 5x kinda strides in the middle. Just felt really smooth throughout and much easier than yday, despite that being 1min/km slower. Cadence up to 176 for this
4 PM

Strength and Conditioning 45:00 [1]

Just a top up on ankle, glute and calf. Managed a 20 seconds SL balance on the cushion - nice
9 PM

Stretching/Rolling 20:00 [1]

Keeping it easy for the next few days now. Weather for the weekend looks shocking, but its all part of the fun

Tuesday Feb 25 #

8 AM

Running (Path) 48:52 [2] 8.01 km (6:06 / km) +61m 5:53 / km
ahr:152 max:175 shoes: Salomon Speedcross 5

Some quick score training around Howe Park Wood, which was basically like an urban cos there are no features, and the wood is basically all dark green so can only run on the tracks. Good practice though, legs v tired

Cycling - Spin 10:00 [1]

Easy spin warmup
4 PM

Strength and Conditioning 1:00:00 [3]

3 x 10 min core workout, followed by 30 minutes of balance cushion work for my ankles. Improving at the blind single leg balance on the cushion now too
8 PM

Stretching/Rolling 30:00 [1]

My right quad is still feeling pretty hammered. Oh well, i'll give it a rest soon

Monday Feb 24 #

8 AM

Cycling - Spin 45:00 [2]

20 mins easy progression 5 mins really tough then 15 mins at a higher resistance than before the 5 mins hard then 5 down
4 PM

Strength and Conditioning 1:10:00 [3]

Loading the front of the week with s+c, so I have recovery time for the weekend. 30 mins glutes, quads and hips. 40 mins ankles i guess, though this also worked on calf and achilles strength
8 PM

Stretching/Rolling 25:00 [1]

Wow, im aching now, not even sure if the running was much of a factor :)

Sunday Feb 23 #

10 AM

Orienteering race 53:11 [4] 8.54 km (6:14 / km) +264m 5:24 / km
ahr:163 max:175 shoes: Inov-8 212

Chiltern Challenge Blue - 4th Overall really happy, because nav was the best ever and I didn't injure myself (other than a gashed shin) so that's great. Really nice easily runnable area and I had a lot of fun and so nice to be in the finish area afterward not explaining which part of my leg was injured aha! Quite slow throughout and think I could really have pushed harder, especially on the paths, but I was really focusing on staying clean and not doing my ankle.

1 - Was good, nice and clean, but I need to fold my map better. Could have folded in the excess at the beginning which would have made the rest easier
2 - Again good, but didn't even look at the clearing on the map, its something I need to work on, but bearing to the path was good!
3 - More confidence in my plan required and again, very loose in the circle and although I spiked it easily, didn't look for the feature it was on
4 - Was too high, but actually really happy cos I stuck to my plan despite others running off to a different nearby control
5 - Decent, but a bit too high and confused by the lack of a dubious clearing, but saw the undergrowth
6 - Slow running into the circle, cos I didn't want to jump over a tree that was in the way so went round
7 - Upon reaching the track, I tried to meet it to quickly and deviated from my plan, no problem, but unnecessary distance added
8 - Cruised across the open, but really could have committed here and saved many more seconds, distracted by others in the control so lost time
9 - I was just distracted, so came way too high and a really poor control
10 - Well executed, one of the better ones
11 - Tripped on a fence, gashing and bruising my shin on a piece of flint, my socks defo saved me from a nastier cut. Not worried about this. Plan was ok, but followed another person incorrectly into the control :/
12 - Nearly perfect, just not running hard enough! Just cruised along the path for nearly 2:30 mins, but could have knocked 30 secs off easy
13 - Very cautious down the hill and a little wide into the control, but mostly, the hill was just tiring
14 - Another 2:30 at just cruise pace, could have run much harder
15 - 1st split, but could have actually read the map, rather than just looking for the control in front of me. Should have been going for it by this point
16 - Much nicer, still not really pushing
Finish - Spiked ;)

Overall I probably lost far more time running slowly, than orienteering mistakes. That is disappointing, but on a day that was all about having a clean run without an injury, that was a sensible approach, if the easy way out. Will update this when RG is published. I know this analysis is kind of overkill, but I do find it useful!

Running (Path) warm up/down 6:10 [1] 1.0 km (6:10 / km) +21m 5:35 / km
shoes: Inov-8 212

11 AM

Running (Path) warm up/down 10:21 [1] 1.52 km (6:49 / km) +31m 6:11 / km
shoes: Inov-8 212

35km, moving in the right direction
5 PM

Strength and Conditioning 30:00 [3]

felt recovered after the run sooo... 20 reps x 3 each side of, SL hip lifts, SL hamstring bridges, SL calf raises (bent knee + straight leg), fire hydrant, frog kicks, forward hip circles. 100x band walks side to side, 100x band walks forward and back.
8 PM

Stretching/Rolling 25:00 [1]

Dramatic evening so this wasnt added

Saturday Feb 22 #

8 PM

Stretching/Rolling 50:00 [1]

Some stretching, rolling, dynamic stretching in a few sessions throughout the day. Also did some easy running/playing football with myself at my brothers hockey match, though unfortunately he didnt nab a goal so no pitch invasion from me

« Earlier

Recent Comments

more...

Reports

Search Log



Recent Weeks:

Week
Ending
Training hours by intensity
01234567891011
12
Mar 1
Feb 23
Feb 16
Feb 9
Feb 2

Week
Ending
Training hours by activity
01234567891011
12
Mar 1
Feb 23
Feb 16
Feb 9
Feb 2

Week
Ending
Training kilometers by activity
0102030405060708090
100
Mar 1
Feb 23
Feb 16
Feb 9
Feb 2

all weeks | months | years | as calendar