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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sludo

In the 7 days ending Jan 26:

activity # timemileskm+m
  Cycling8 4:03:48 52.59(12.9/h) 84.63(20.8/h) 774
  Orienteering3 2:08:15 7.61(16:51) 12.26(10:28) 195
  Gym3 1:15:00
  Plodding1 1:12:43 3.43(21:10) 5.53(13:09) 617
  Total9 8:39:46 63.64 102.42 1587

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MoTuWeThFrSaSu

Saturday Jan 25 #

12 PM

Cycling 44:08 [2] 14.51 km (19.7 kph) +252m

Was going to DIY today but too good weather (well not raining) not to. Chilled out cycle through Leanachan forest, keeping an eye out for any forest that could be used for orienteering.....

Orienteering 13:20 [2] 0.98 km (13:40 / km) +29m 11:55 / km

Secret Orieneering #1

A bit dissapointing. What looked good from bike turned out to be a bit rough underfoot and quite a bit of windblow. Boo. There are other pockets to the N that could be used but a bit remote for something big like Lochaber 2021 and older peeps.

Cycling 39:36 [2] 14.81 km (22.4 kph) +106m

Back down. Feeling a bit physically tired on way back. R Knee was a bit sore when putting a bit more power through up the hills.

Friday Jan 24 #

1 PM

Cycling 20:06 [3] 4.5 km (13.4 kph) +150m

Plodding 1:12:43 [2] 5.53 km (13:09 / km) +617m 8:27 / km
shoes: Inov8 212 #7

A bit of brutal 2.5km up with 610m climb! Just walking up (obviously) and down but still working hard. Had a bit of a wander at the top trying to retrace steps in the dense clag and found myself above some steep ground (couldn't be bothered getting map out..).

A mix of dreich and dry with only a slight breeze. Perfect afternoon out.

Body wise - pretty much all good. no issues from foot :-) and knee the usual a bit sore/weird on cycle back down.

Cycling 13:31 [1] 4.51 km (20.0 kph) +15m

Wednesday Jan 22 #

Note

Good day. Lots of faffing on the bike in the central belt prooving I have the right to work (yawn).

Physio in Falkirk was very good and basically said I should resume running but build up gradually etc. Foot was fine apart from extended hopping on it which wasn't painful but could feel a little soreness in the R side top.

Night O was good. Struggled a bit technically to get into it early on with the scale etc. Was restricting my pace significantly, especially on harder paths, but foot was very good and no issues. This must be one of the first injuries that my body seems to have fixed relatively quickly, maybe something to be said for doing exercises and not sitting at a desk all day.
10 AM

Cycling 36:48 [2] 13.93 km (22.7 kph) +84m

11 AM

Gym 20:00 [1]

Had to be quick today as had to catch train. 7 pull ups today. ripped.
4 PM

Cycling 8:53 [2] 3.88 km (26.2 kph) +28m

6 PM

Cycling 10:15 [2] 2.21 km (12.9 kph) +11m

Orienteering 35:03 [3] 4.38 km (8:00 / km) +85m 7:17 / km
shoes: VJ Bold

Cycling 16:19 [2] 5.86 km (21.5 kph) +29m

Tuesday Jan 21 #

Note

R knee not great after all this cycling tues but will stretch it out
. think I pushed it too hard on the bike yesterday. so hard to get everything lined up for my R knee.
12 PM

Cycling 5:33 [2] 2.36 km (25.5 kph) +33m

Cycling 2:30 [2] 1.08 km (25.9 kph)

Gym 40:00 [1]

gym time. usual exercises. still stuck on 5 max pull ups....
2 PM

Cycling 8:34 [2] 3.03 km (21.2 kph) +33m

Orienteering 1:19:52 [1] 6.9 km (11:35 / km) +82m 10:56 / km
shoes: Inov8 212 #7

Kings Park Recce for night o race.

Think I've got a good set of courses sorted now. Had to change a few sites as some of the bunkers have moved / been filled in!

Cut my leg up in some brambles trying to figure how nasty the brambles were in one bit, so will avoid that.

thought I'd try a jog and no issues from R foot at this point which is really positive, will do night O Weds. R knee a bit of a pain though.

put 19th Feb in your diaries for some fast and furious head-to-head gaffled racing. keen to see what you think of my gaffling approach, which will be a bit different to any race I think I've done in FVO night league yet..... all shall be revealed....

Cycling 22:19 [2] 7.0 km (18.8 kph)

Monday Jan 20 #

8 PM

Cycling 15:16 [3] 6.95 km (27.3 kph) +33m

cycled to the gym. it was shut. doh. could have sworn I heard it was open till 10pm, but alas not.

Gym 15:00 [1]

exercises at home

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