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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jennyr

In the 7 days ending Aug 4:

activity # timemileskm+mload
  Yoga5 2:29:00
  Running1 1:01:10 5.46(11:13) 8.78(6:58) 29845.8
  Orienteering1 55:00 3.56(15:28) 5.72(9:36) 10484.8
  Cycling1 46:24 8.15(10.5/h) 13.11(17.0/h) 12515.2
  Elliptical1 30:0013.1
  Swimming1 26:53 0.96(28:05) 1.54(17:27)13.4
  Strength & Conditioning1 15:00
  Mobility1 5:00
  Total10 6:28:27 18.12 29.16 527172.3
  [1-5]5 3:39:27
averages - rhr:52

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Sunday Aug 4 #

10 AM

Swimming 26:53 [2] 1.54 km (17:27 / km)
rhr:51

Better but still tired. Felt the need for a recovery swim.
4 PM

Yoga 30:00 [0]

Brain is actually working!! Hopefully will be normal or at least close to normal tomorrow! :)

Saturday Aug 3 #

8 AM

Yoga (yin) 30:00 [0]
rhr:53 (rest day)

Slept really well. Feeling is decent, but I don't think my body will let me do much. Big rest day coming up.
5 PM

Note

Tired/sleepy/headache + doms but not unpleasant so don't mind.


https://www.scottish6days.routegadget.co.uk/rg2/#5...
Analysed yesterday:
1 - good
2 - bad exit direction then got confused by vegetation. Big banana
3 - Had planned route on way to 1, but don't think I looked at my map for a while after leaving 2 to make a detailed plan. Planned to take the high route and follow the hill along to the path then come in below the big crag. Started going up the hill as planned, but I think I tried to avoid climb and contoured without thinking. I then didn't look at my map or compass for far too long and ran along the flat. When I got to the edge, I thought I was further up near one of the higher re-entrants. I then decided to try to cross and hit the path. After very slowly making my way down the hill I saw some flat ground and decided it would be better to go there. I wasn't entirely sure what I'd done and still thought I was further up the hill. Didn't take long to realise but I lost a lot of time getting down the hill. Simple solution: think, read the map, check compass and embrace hills. Luckily didn't take much more energy, maybe saved some because the descent was so slow, so no harm done from that perspective.
4 - good
5 -good, although not sure I took a bearing
6 - good
7 -good
8 - small wobble, distance judgement/picture?
9 - good
10 - good
11 -good
12 - didn't check compass after climbing hill
13 - good (although maybe helped by others)

Overall actual orienteering was better than I thought, but also lost more time than I realised. After 3 I seemed to remember to check map and compass enough and maybe allowed myself more time to slow down. I think mistakes on 2 and 3 were more about not doing things I should do, rather than lack of technique/bad routechoice.

Friday Aug 2 #

1 PM

Orienteering 55:00 intensity: (49 @2) + (1:00 @3) + (30:15 @4) + (22:56 @5) 5.72 km (9:36 / km) +104m 8:49 / km
ahr:182 max:196 rhr:50

Craig a barns - 6 days day 5 - w21s.
Knew this was going to be my biggest day yet by a long way. I tried to save energy over the past couple of days but I'm really not very good at it. Even though I felt tired last night and was trying to just chill, I still had the urge to do things. I guess that's a good sign and the energy was there, just deeper down. I really wanted a good night sleep and managed to make my mind calm but I woke at 4 and didn't get back to sleep. Ah well, I still felt good and just had to trust that taking it easy the past few days would mean I had more CFS/ME energy, even if brain was marginally compromised. I think my body was relaxed for most of last night so by no means a disaster.
Overall the day was great, but it was some weird mixture of my reality and my past life. Before I had to constantly try to stop my brain overthinking. Although everything was really exciting and it's just so nice to compete at an individual big event in Britain again (last time was day 1 of the last 6 days) and see people, I didn't want to waste energy getting excited/nervous. So yeah, more trying to keep my mind blank.
Before running I tried to keep socialising relatively small.
I really wasn't sure how much the 2ish hour journey to/from the event would take out of me but I think it was ok. Quite a long walk to the start but left plenty of time to lie down for a while before starting. Was very focused going through the start boxes (I knew I couldn't afford much accidental extra distance on the course), but once at -1 I couldn't help just enjoying being there.
Actual course was fab. Pretty much what I wanted and expected. Haven't gone through it properly yet, but I think I got away with bad nav on a number of occasions. Made a couple of minor mistakes and didn't stick to my plan at all to 3, but much cleaner than I expected and other than route to 3 lost very little time to mistakes. Physically felt good until the open at the end where I could see where I needed to go and it wasn't that technical. Run to the run in was a struggle though.
Rested for 20 ish minutes after before enjoying time with friends. I am tired now, but sooo much better than expected and better than some days last week.
Very glad I went. Still had it in the back of my mind up till yesterday that I could always pull out, but I think it was worth it. Back to being sensible, at least for a couple of weeks! ;)

Thursday Aug 1 #

1 PM

Yoga 30:00 [0]
rhr:53 (rest day)

Slept well.

Strength & Conditioning 15:00 [0]

Wednesday Jul 31 #

Note

Another solid month. On good days at home I don't have to worry about overdoing it and I don't think meditation is now needed just to get through the day. Saying that, it's still essential if I want to exercise or need much concentration. There have been several days this month when I've been able to do fun things. Whilst this is great, it has meant that I've overdone it quite frequently, just not enough to crash. Whilst at the start this was from orienteering and I couldn't have done anything else, recently there have been a few times where I've not been disciplined with resting after easy exercise which on paper looks well within my limits. It's been very controlled though and mostly has just meant I feel tired in the evenings + the next day and have to be careful. I think in the long term this is probably a good thing, cause it will hopefully make it easier to be sensible in the future, but I'm going to try be more selective about the possibility of overdoing it and be more disciplined about resting.

In terms of overall symptoms stomach is so much better! Sleep is still up and down, but I'm really sensitive still and the heat won't have helped. It isn't standard to sleep badly so that's fab. Headaches are mostly reserved for when I'm over doing it/don't sleep but I still quite often get the wooshing feeling/sound in my head (I think Pulsatile tinnitus) when I overdo concentration. There are some other symptoms as well, but these are the ones I listen to the most.

I'm now easily into training territory and have spent quite a lot of the month close to my muscle limit. Part of my problem is when my legs start to get tired, I try to do easy exercise but because I don't have much mileage in my legs I overestimate what my muscles can do and it's not actually easy. Unsurprisingly, I've had a few niggles, mostly right knee cycling but some others have come and gone. I think my legs are already coping better than they were a couple of weeks ago; it's now turned into DOMS from running rather than legs just not working. Certainly something I'm going to have to pay a lot of attention to. My recovery process is the best it's ever been, but it would be nice to be able to stretch after exercise and before meditating. Since I'm not going to run more than an hour for a while, I think that should be a realistic energy aim for this month. I need to be more consistent with yoga as well I think.
10 AM

Elliptical 30:00 intensity: (8:09 @1) + (21:30 @2) + (21 @3)
ahr:130 max:141

Woke up at exactly the same time as yesterday but managed to get back to sleep after a couple of hours. Energy good, some head symptoms.
4 PM

Yoga 35:00 [0]

Tuesday Jul 30 #

Note
rhr:54

Didn't sleep much after 2. Stomach's not quite right and was a bit more relaxed with food last night, so possibly that. Can't be sure though. Feeling alright.
9 AM

Cycling 46:24 intensity: (33:15 @1) + (11:59 @2) + (1:10 @3) 13.11 km (17.0 kph) +125m
ahr:123 max:158

A couple of head symptoms but otherwise fine.
4 PM

Yoga 24:00 [0]

Monday Jul 29 #

9 AM

Running 1:01:10 intensity: (12:23 @2) + (42:47 @3) + (6:00 @4) 8.78 km (6:58 / km) +298m 5:57 / km
rhr:49

Energy good. Wanted to do this more for confidence than anything else. Running w21s on day 5 of 6 days and told myself I needed to be able to be ok running 60 min to attempt it. Would be very surprised if I crash now, so I'm happy! Rest of week is about trying to get to Friday with lots of energy!
HR monitor being dodgy in middle.

Mobility 5:00 [0]

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