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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Work4justice

In the 7 days ending Nov 18, 2017:

activity # timemileskm+m
  Orienteering1 3:40:33 9.71(22:43) 15.63(14:07) 342
  Spinning2 1:44:44
  Yoga1 1:00:00
  Paddling activity2 48:13
  Running1 39:36 4.01(9:53) 6.45(6:08) 35
  weights1 25:56 0.52(49:59) 0.83(31:03) 1
  Total5 8:19:02 14.24 22.91 378
  [1-5]5 7:39:59

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SuMoTuWeThFrSa

Friday Nov 17, 2017 #

Note
(injured)

Tarsal Tunnel release was successful.

Prior to the surgery I went to the gym. I felt a bit apprehensive as I was to keep my workout moderate so I wouldn't be too dehydrated for the surgery.

We got to the surgery site and it seemed like forever to wait. Went back and they started to hook me up to everything. The nurse taking care of me was worried when she saw my legs with the scratches and cuts. I shared that I had been part of an orienteering meet the past weekend, and there were some thorny areas. She then asked about orienteering, which led to talking about adventure racing.....and she shared with everyone "don't worry about her legs, apparently this is normal for her."

I had 2 nerve blocks in my left leg, and general anesthesia. The surgery took longer than expected. The cyst was larger and wrapped around the nerve, so it took some doing I guess to get it out. But the doc said the nerve is fine. Phew.

So, splint on until December 4 and moving to the shoe then. The first 48 hours I can't move around really at all...but starting tomorrow afternoon I can practice more with the crutches and have set up a little weights area...abiperk inspired me with the deck of cards workouts.

Thursday Nov 16, 2017 #

5 AM

weights 25:56 intensity: (14:28 @1) + (9:57 @2) + (1:31 @3) 0.52 mi (49:59 / mi) +1m 49:41 / mi
ahr:119 max:146

Forgot to turn off and drove away.

Spinning 42:19 intensity: (14:35 @0) + (18:22 @1) + (6:04 @2) + (3:18 @3)
ahr:104 max:148

Different! Lots of single leg strengthening. Took advantage for my left leg.

Wednesday Nov 15, 2017 #

7 AM

Running 39:36 intensity: (2:40 @0) + (2:32 @1) + (33:06 @2) + (44 @3) + (13 @4) + (21 @5) 4.01 mi (9:53 / mi) +35m 9:37 / mi
ahr:130 max:178

First time my foot hurt the entirety of a run.

Tuesday Nov 14, 2017 #

5 AM

Spinning 1:02:25 intensity: (7:31 @0) + (17:37 @1) + (10:58 @2) + (15:46 @3) + (7:41 @4) + (2:52 @5)
ahr:125 max:162

Pre-op yesterday. Surgery Thursday. Cast/splint and crutches until December 4. Then shoe and rebuild. Recovery and ability to progress will all be based on nerve pain level. He’s optimistic that I’ll be running in a month and “back at it” 6-8 weeks. Can do weights. Looking for some good upper body, core, thigh/inner thigh exercise for the interim. And looking for maps, good time for armchair O!

Paddling activity 30:08 intensity: (11 @0) + (8:44 @1) + (19:05 @2) + (2:08 @3)
ahr:127 max:141

Monday Nov 13, 2017 #

7 AM

Paddling activity 18:05 intensity: (14:06 @0) + (2:01 @1) + (1:58 @3)
ahr:82 max:95

Yoga 1:00:00 [3]

Sunday Nov 12, 2017 #

12 PM

Orienteering 2:34:56 intensity: (22:54 @1) + (1:12:08 @2) + (37:59 @3) + (9:46 @4) + (12:09 @5) 6.68 mi (23:12 / mi) +198m 21:14 / mi
ahr:136 max:171

What a course...swamps, briars and a moved control oh my! Hope to livelox/Qr this one.

GAH! Going to 4 and 10 was a mess...going to 3 I had it in myhead to go to 7....and my hesitation had me yelling at my computer. More detail later. Still glad I didn't drop to green.

More detail--
To #1--blew it on the trails and made my way there.
#2--pretty straightforward, with the pack on LL.
#3--had it in my head going north of the water body and found a trail on that little bit of land heading the main trail, but I was wrong and tracked back over.
#4--blunder city. Got into the RE which is what I thought I wanted and so very wrong and got totally lost. Reattacked from 5.
#5--bearing to it.
#6--Set bearing and did a 3 features rule...got to it, questioned it, and then went to it.
#7--took the swamp. Slow.
#8--so so so slow through that green. Wondered if I had gone far enough and then saw the rock fence.
#9--Questioned my water, and realized how oblong it was when I refolded the map and on my way.
#10--I just don't remember it being that screwy as it shows on LL. Never saw the road...anyway, I did go in too far the east, and saw the end of the water body and backtracked.
#11--my overshot sealed the deal on taking the trail.
#12--fight fight fight and got to the man made object and went from there.
#13--so tired of the green I cut the swamp to the mid point on the landbridge or whatever line. Ha, taking swamps to avoid green. That's a new one.
#14--Hands were too cold/scratched to open a gu, could open my rx bar ate that. Saw Voit, and was shocked. Met up with Igor and Greg. I slowed Igor down on the trail. I shared he could pass me.
#15--Straightforward along the water.
#16--Trail
#17--Right with Igor but wanted to hold a bearing because I wanted to be sure.
#18--Trail...finish.

Orienteering 1:05:37 intensity: (35 @1) + (30:00 @2) + (27:37 @3) + (6:41 @4) + (44 @5) 3.03 mi (21:39 / mi) +144m 18:52 / mi
ahr:140 max:161

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