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Attackpoint - performance and training tools for orienteering athletes

Training Log: Bash

In the last 7 days:

activity # timemileskm+m
  Orienteering1 5:31:11 17.86(18:33) 28.74(11:31) 911
  Running1 1:00:16 4.97(12:07) 8.0(7:32)
  Total2 6:31:27 22.83(17:09) 36.74(10:39) 911
averages - sleep:6.2
«
5:31
0:00
SuMoTuWeThFrSa

Friday Nov 16 #

Note
slept:6.0

Thursday Nov 15 #

Note
slept:6.5

Wednesday Nov 14 #

6 PM

Running (Treadmill) 1:00:16 [3] 8.0 km (7:32 / km)
slept:7.0

Didn't quite run 8 km in an hour as planned, lol! Treadmill running didn't bother my ankle any more than day-to-day walking. I'm still feeling the pain on the bone from wearing the ankle brace for so long. Unfortunately, there was a brand new pain - a weird left hamstring full-length twinge that I've never felt before. It's not that long since Raid The Hammer so I'm hoping it's just a minor strain. It eased off somewhat during this session. On Sunday I ran and scrambled for hours in rough terrain with the movement of my ankle restricted by the brace. It wouldn't be surprising if forces were transferred elsewhere.

Tuesday Nov 13 #

Note
slept:6.0

Less hobbling today. My left medial malleolus is really sore around its bottom and side, which I view as good news since that's where the ankle brace was pressing on the bone for 5.5 hours of Raid The Hammer. The soft tissue pain from the sprain seems to have lessened considerably although it's hard to tell the different pains apart so I'm not 100% sure. I'm hoping to get running on flattish surfaces soon.

P.S. Yay, snow!! 'Bent went for his first ski this morning.



It was a rock ski kind of day.



P.P.S. Ugh, municipal building departments, amirite?

Monday Nov 12 #

Note
slept:7.0

Ouch.

Sunday Nov 11 #

9 AM

Orienteering 5:31:11 [3] 28.74 km (11:31 / km) +911m 9:57 / km
slept:4.5 shoes: Salomon SpikeCross - 2nd pair

Raid The Hammer
Waterdown
Tree Huggers with Browner and Dee

In the past 7 weeks, I don't think I've tried to run more than 5 km at a time, and it's been on relatively smooth terrain other than Peak-2-Peak, which I mostly walked. So today was a huge stretch; I wore an ankle brace and felt creaky and horribly out of shape.

But what a nice day! The sunny, cool weather was perfect for running. The race course was interesting and varied with some challenging navigation on good maps. My teammates were great with Dee toughing it out with a cold and in considerable pain, while Browner navigated with me and was the strongest of us all. We crossed (and crossed and crossed) Grindstone Creek, squeezed through a narrow crack to climb the escarpment, and picked our way around rocks and crevices near Kerncliff Park.

There were two Matrix sections, one at the beginning (Hidden Valley Park) and one at the end (subdivision streets near Waterdown District High - nasty on my metal spikes). The final large map was held back until the moment we needed it. Our navigation was clean except for a small bobble when I got distracted and started to go to #14 after #7, rather than #8. As one does. Sigh.

I'd be interested to know what people thought about the new rule where racers only need to get within two large steps (max 5 m) of the flag, except for the racers with the SI cards. I thought it was a great improvement - safer and more practical than having everyone touch the flag. We didn't arrive at CPs with other teams very often so I don't know if it reduced cheating but I assume it did.

We raced in the Masters category and placed 3rd of 5 behind some strong men. Overall, we were 16th of 28 if I've counted right. There were also 59 teams in the Half Raid, which didn't exist when I started Raiding The Hammer so our results used to look better than they do now. ;)

My only complaint is that my tights didn't pick up many burrs, making it difficult to test the Burr Paw that I just bought on Work4justice's advice. I wish I'd had this for Peak-2-Peak.
https://www.amazon.ca/BurrPaw-Multi-Purpose-Sticke...

Huge thank you to Anvil, Meghan and the team of volunteers who made this terrific event happen once again!

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Training Targets

Jan 1 – Dec 31 (365d)
Strength, Mobility & Yoga
Strength & Mobility
+ Power Yoga
80:00:00
actual:25:59:0032%
projected:29:32:4236%

Jan 1 – Dec 31 (365d)
Running & Orienteering
Orienteering
+ Running
+ Snowshoe Orienteering
+ Snowshoe Running
240:00:00
actual:152:21:0263%
projected:173:14:0172%

Jan 1 – Dec 31 (365d)
Total Training Hours
Total 525:00:00
actual:297:45:0856%
projected:338:33:5664%

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