Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: noRa

In the 7 days ending Nov 6, 2016:

activity	#	time	miles		km		+m
Orienteering	3	2:23:05	10.48	(13:39)	16.87	(8:29)	111
Stretching/Physio	7	1:55:00
Swimming	3	1:45:00	2.33	(45:04)	3.75	(28:00)
Strength and Conditioning	1	45:00
Running	3	35:09	3.75	(9:22)	6.04	(5:49)	30
Cycling	1	35:00	6.84	(5:07)	11.0	(3:11)
Aqua Jogging	1	30:00
Total	7	8:28:14	23.4		37.66		141
[1-5]	7	6:33:14

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Sunday Nov 6, 2016 #

Orienteering 25:15 [3] 2.9 km (8:42 / km) +21m 8:24 / km
ahr:143 max:162 shoes: More Mile Cheviot 3

Corridor course. Still found it really hard.
Tried to look up more and be more confident with where I was going. Had a slight wobble between 1 and 2, hit another tape and wasn't sure if it was mine, hadn't gone far enough yet though. Then less confident before 3. After that it went a lot better and I finally felt like I was flowing.

Orienteering 41:58 [3] 4.4 km (9:32 / km) +35m 9:10 / km
ahr:142 max:166 shoes: More Mile Cheviot 3

Back up to the start and then the control pick (35 controls!).
Much better, feeling a bit more like an orienteer. Wobbles at 9, 16, 17, 28, 32 when I wasn't disciplined enough with my compass and drifted. The rest was really good, often spotted the tape from miles away and could then concentrate on running (wading) through the heather.

Note

Slightly overdone it this week, ankles feeling a bit overused. Probably no more running before next weekend. On the plus side I actually managed to fit in training around work and made it to early morning sessions on most days. Now to keep it going... Still don't feel quite well enough to untick the ill box but I am much better.

Stretching/Physio 10:00 [0]

Saturday Nov 5, 2016 #

Running 5:00 [1] 0.87 km (5:45 / km)
ahr:144 max:166 shoes: More Mile Cheviot 3

Thought about doing the morning training but was advised that the pm training was better so I waited. Jog to catch up with/find the others at the start.

Orienteering 52:32 [3] 5.4 km (9:44 / km) +35m 9:25 / km
ahr:140 max:168 shoes: More Mile Cheviot 3

Thierry Training at Muir of Dinnet.
Really cool course, corridor, follow the contour, contour only and then jogged back.
Really lacking in confidence and not using my compass enough. Off line to 1. Good on the first bit of corridor but I did have a tall Frenchman to follow... There was then a vague bit on the corridor and I really struggled to know if I'd gone far enough. I think I did it right... Really tentative, spent too long faffing worrying about every little feature when I needed to trust my compass and run. Would have liked to do some control pick but I had been out long enough! Jogged back with Mairi and Jenny.
Haven't done enough orienteering recently and I am out of practice. Need to get some night-O in and more time in terrain to build confidence.
Talk in the evening was very good, and great for the kids, Thierry is such a nice guy.

Stretching/Physio 10:00 [0]

Friday Nov 4, 2016 #

Swimming 45:00 [2] 1.5 km (30:00 / km)

250 easy, 2x 500m, 250 easy.
Lots of struggs today, arms feeling very tired. Got some top tips from Beth, my left arm is crap at swimming haha.

Stretching/Physio 10:00 [0]

Day 12

Thursday Nov 3, 2016 #

Orienteering 23:20 [3] 4.17 km (5:36 / km) +20m 5:28 / km
ahr:166 max:184 shoes: Asics GT2000

Came straight out of a meeting so no time for a WU, which in hindsight was v bad...
Really enjoyed it, v buzzed to be doing night-O even if it was round a campus. Got so disorientated at 3, need to remember about that thing I carry called a compass! Otherwise it was lots of fun, ran with Saz for a few legs when we overlapped.

Running warm up/down 8:00 [1] 1.3 km (6:09 / km)
ahr:140 max:155 shoes: Asics GT2000

Little WD with Saz, calves feeling like rocks.

Cycling 35:00 [1] 11.0 km (3:11 / km)

To/from FWTN

Stretching/Physio 10:00 [0]

Calves need a lot more work.

Wednesday Nov 2, 2016 #

Aqua Jogging 30:00 [2]

With Iona. Bit of WU/D and then roughly 12x 60s/30s, we weren't that strict on the timings.

Swimming 15:00 [2] 0.5 km (30:00 / km)

Stretching/Physio 10:00 [0]

Tuesday Nov 1, 2016 #

Running 22:09 [2] 3.87 km (5:43 / km) +30m 5:31 / km
ahr:143 max:165 shoes: Asics GT2000

Just a little one before work. Ankle not feeling great after. Potentially due to the new physio exercises last night combined with this morning's run.
Feeling like an absolute pie as well, got to get back to the weight I was in the summer...

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, chin ups 3x5, BOSU
Reverse OH lunge: 3x10, 25kg
Kept the weight low, just starting out again.
Back Squat: 3x5 (20) 40, 40, 40kg Ankle sore if I went to parallel.
Deadlift: 3x5 (40) 60, 70, 70kg
DbBP: 3x8 16, 16, 16kg (each hand)
Some roll outs.

Stretching/Physio 15:00 [0]

Ankle quite sore today.
Day 9...

Monday Oct 31, 2016 #

Swimming 45:00 [2] 1.75 km (25:43 / km)

200m easy then 3 x 500m then was planning 200m easy but ran out of time so it was just 50m. Arms working hard.

Stretching/Physio 50:00 [0]

Had a trip to the physio this morn. He has given me the all clear to start building up the running again wahoooo! Also gave me a couple more exercises and told me I need to do them for 6 months... Well 1 week down!
All the physio stuff and loads of stretching and rolling.

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