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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Forest Demon

In the 7 days ending Feb 25, 2018:

activity # timemileskm+m
  Orienteering2 3:16:27 16.29(12:04) 26.21(7:30) 210
  Strength and Conditioning1 1:00:00
  Run2 41:20 3.7(11:11) 5.95(6:57) 40
  Total5 4:57:47 19.98 32.16 250
  [1-5]4 3:57:47

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Sunday Feb 25, 2018 #

10 AM

Orienteering 1:42:17 [1] 12.46 km (8:13 / km) +80m 7:57 / km

UKOL event - Pembrey Forest

I was feeling quite broken before I'd even made the start, calves a mess, blisters on the right foot from the sand last night, knees aching and hips tight. There were M80s moving faster than me, and probably feeling more sprightly too.
Should have swapped down a course or 4, but I didn't for some reason - thought it'd be alright once I got moving.
Unfortunately never did, as I messed up 1, then had bonked by 3 and the rest was a shuffle for 90 minutes. Didn't have enough to eat beforehand I think, which is never usually a scenario I find myself in.

It was at least a very sunny day, so it wasn't too miserable, but I could've really gone a jelly baby.
Also, the area was pure shite, but not much to be done there, other than putting the event somewhere else.

Saturday Feb 24, 2018 #

7 PM

Orienteering 1:34:10 [2] 13.75 km (6:51 / km) +130m 6:32 / km

British Night Orienteering Championships - Merthyr Mawr

"Cruised" round my course, but I couldn't have gone much faster really. Not too tricky, was expecting it to be a bit more nails.
A few wobbles here and there, and probably too much running round on the paths early on before I realised straight was fine. Been quite a while since I've done proper orienteering, so I was a bit rusty in the whole navigation thing.

Pulled off an epic charade at 7 when Richard had caught me, ran out of the control looking as confused as possible and he bought the bluff. Got so excited I immediately made a miss on 8, but it was probably worth it.

Thursday Feb 22, 2018 #

6 PM

Run 20:10 [1] 3.08 km (6:33 / km) +20m 6:21 / km
(injured) shoes: Waverider 19s

Foot wasn't really sore after the last run, but I was maybe aware of it. But it's possible I'm just being hyper sensitive to any niggles, and it's actually all fine. In any case, the main thing that hurt today was a mega tight left hip, presumably from being sat on my bum all day. I should probably stretch more (what's new?)

Anyway, some more foot testing was on the cards, so did another lot of 2 minutes walking, 2 minutes jogging (x5)

Tuesday Feb 20, 2018 #

7 PM

Run 21:10 [1] 2.87 km (7:23 / km) +20m 7:08 / km
(injured) shoes: Waverider 19s

A brief summary of the past few months which I may or may not eventually log, just so all 3 of my fans can stay updated.

December: Sporadic training, with 2 glorious victories at the ELO and TAY Christmas events
January: #NewYearNewMe for 2 weeks, followed swiftly by a very painful foot caused by tightness in the right foot, or maybe the tightness was caused by the pain. The physio didn't really seem sure, but gave some exercises for me to not ever do
February: Nowt except the occasional gym and some walking around, leading up to today, when I was fed up of not running and realised it was the British Night Champs at the weekend and I should probably see if I can run again yet

So did 2 mins walking, 2 mins jogging (x5). Nice. The foot didn't hurt, but it may well do tomorrow, who knows?
0.35F/km, 0.35B/km

Monday Feb 19, 2018 #

10 AM

Strength and Conditioning 1:00:00 [0]

With Calum and Leitchpu in the gym.

Limber 11 while waiting for Calum
4x10 Thoracic Exercises - All fours, Spiderman, Press up w/ reach, Elbow
10x Goblet Squat (16kg)
10+10 Single Leg Hip Hinge
6+6 Single Leg Box Squat
5x Inch Worms
10+10 Monster Band Walk
2 Lengths Spiderman Crawl

10x Box Jumps + landing
5+5 Single-leg Box Jumps + landing
3x1, 3x3 Broad Jumps

I did do some weights, but I was busy showing young Matthew the ropes, and wasn't entirely paying attention to what I was lifting. 80x5 Back squat, 100x5 Deadlift and 22+22x5 Dumbbell Bench seems familiar

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