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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Aug 11:

activity # timemileskm+m
  Orienteering5 4:14:00 15.13(16:47) 24.35(10:26) 49015 /20c75%
  Armchair-O2 1:15:00
  Core2 50:00
  Running1 13:00 1.04(12:33) 1.67(7:48) 9
  Total8 6:32:00 16.17 26.02 49915 /20c75%
  [1-5]7 5:17:00

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MoTuWeThFrSaSu

Sunday Aug 11 #

10 AM

Orienteering 57:00 intensity: (4:19 @1) + (12:00 @2) + (34:39 @3) + (5:56 @4) + (6 @5) 6.39 km (8:55 / km) +133m 8:04 / km
ahr:155 max:181 spiked:12/15c shoes: NVII Forest 1

A few o-tervals at a safe running speed with some of the team. Was actually able to run! And I’m definitly feeling more confident in this terrain. I’ve definitely got my strategies for 98% of every leg down, now just to get the last part into the control down pat (ie actually wear my control descriptions).

Saturday Aug 10 #

12 PM

Orienteering 1:05:00 intensity: (29:54 @1) + (32:55 @2) + (2:11 @3) 5.43 km (11:59 / km) +77m 11:11 / km
ahr:125 max:160 spiked:3/5c shoes: NVII Forest 1

Ankle was not happy when waking up today. A lot more pain in front of the ankle bone. After taping it and bracing up it was okay so I managed to jog to the start a bit and then walk jog a few legs on the 1:15 map. Nav went pretty well. Took a perfect bearing to 10 and then got thrown off by a cliff that wasn’t mapped. Getting more confident at going straight and ignoring the small things in between.
After training Jan Erik helped me tape out some KT tape on my ankle to get the fluid out.

Friday Aug 9 #

12 PM

Orienteering 1:02:00 intensity: (15:40 @1) + (21:34 @2) + (20:59 @3) + (3:47 @4) 6.33 km (9:47 / km) +158m 8:42 / km
ahr:145 max:176 shoes: NVII Forest 1

Map walk/jog! Was able to jog to the first control and then walked in the uneven ground and ran on the harder stuff. Things were going pretty well but then I started making some errors when I started running because I was thinking about my ankle and not the map.
Side hilling legs were no fun for my ankle and downhill legs were difficult to pinpoint the one rock or knoll on the hillside. Gotta make sure to have a very strong AP and bearing into those.

Thursday Aug 8 #

Armchair-O 30:00 [0]

12 PM

Orienteering 45:00 intensity: (42:48 @1) + (47 @2) + (1:25 @3) 3.35 km (13:26 / km) +35m 12:46 / km
ahr:120 max:147 shoes: NVII Forest 1

Count 50%

So good news! Nothing is broken in my foot, and my Achilles is not affected at all. Just a bad sprain. Physio said I could walk today and try running tomorrow with a good tape job!

I went out for a walk on a map today and it felt okey! Sore on the uphills mostly but nothing terrible. A few jogging steps on the road felt fine but I didn’t want to do too much. This terrain was nice and I was able to visualize and anticipate controls easily (I mean, walking helped with that but i’m still counting it). Things went very smoothly until I realized I had to get back to the car and took a silly route.

Wednesday Aug 7 #

Core 30:00 [2]
(injured) (rest day)

Ankle is still purple and swollen. But I can walk with an almost normal gait (still only about 80% of weight) without feeling like my Achilles is gonna pop off. It’s definitely not an Achilles problem. Still using the crutches a bit but tomorrow morning I have a physio appointment so let’s hope it’s good news.

Armchair-O 45:00 [0]

Over the last few days.

Tuesday Aug 6 #

Core 20:00 [1]
(injured) (rest day)

Ankle is not doing great. I’ve got some crutches now so that I don’t walk on it too much. I’ll probably get it checked out tomorrow.

Monday Aug 5 #

10 AM

Running warm up/down 13:00 intensity: (8:02 @1) + (4:45 @2) + (13 @3) 1.67 km (7:48 / km) +9m 7:36 / km
ahr:128 max:148 shoes: NVII Forest 1

Orienteering 25:00 intensity: (3:28 @1) + (9:06 @2) + (11:55 @3) + (31 @4) 2.85 km (8:46 / km) +87m 7:36 / km
ahr:150 max:172 (injured) shoes: NVII Forest 1

Relay training. Messed up the second control and then all the boys were gone. Then picked a route to 4 that didn’t really have a strong AP and then just farted around near 4 and 5. Was not sure where I was on the hillside and I wanted to re-start with everyone at the next interval so I went there instead.
Then we all decided to go back to 4-5 and then continue the course. It was going quite well and I was just behind the guys when I stepped on the side of this cliff thing and the ground just gave away. I slipped off the side to the left getting my foot down but that meant that I went right over on my ankle. I think that’s what happened anyways, it was fast. It realllyyyyyy fricken hurt and thank goodness Åsne and Jan Erik were there to help my get some compressing on it and then help me get to the trail. Then Anton and Jan helped me back to the car.
I’ve iced it and been compressing it and it’s not super bad. Swelling is minimal and concentrated behind the ankle. Mostly hurts in the heel and Achilles (?)?almost which is weird. Glad that it happened now and not sooner to the races but this is less than ideal.
Ice ice baby.

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