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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Forest Demon

In the 7 days ending Mar 25, 2018:

activity # timemileskm+m
  Cycling1 4:20:23 66.62(15.4/h) 107.21(24.7/h) 1000
  Orienteering3 1:11:59 7.73(9:19) 12.44(5:47) 155
  Strength and Conditioning1 1:00:00
  Run3 54:00 6.02(8:58) 9.69(5:34) 105
  Total6 7:26:22 80.37 129.34 1260
  [1-5]5 6:26:22

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Sunday Mar 25, 2018 #

11 AM

Cycling 4:20:23 [3] 107.21 km (24.7 kph) +1000m

Long one to Peebles -> Innerleithen and back with Stephen, a fairly easy cruise.
Lots of fun, a very enjoyable day out on the bike! Feeling quite good, legs weirdly fresh which was nice, so I was actually quite strong up the hills for once. Nice and sunny, and the wind wasn't too badly into the face.
Poor old Stephen's legs blew up just at Bonnyrigg, which made for a very gentle (for me at least) end to the ride.

Gotta do more like this, as soon as possible! Was an excellent time

Saturday Mar 24, 2018 #

11 AM

Run 13:41 [2] 2.31 km (5:55 / km) +35m 5:30 / km
shoes: Mudroc 290s

To the start with Calum, and then back again with Calum and TimTam

Orienteering 34:20 [4] 4.01 km (8:34 / km) +120m 7:27 / km
shoes: Mudroc 290s

Scottish Spring Middle - Abbey Craig

A very nice sunny morning to be orienteering, and this was a lot of fun. I was moving okay except on the uphills, where I was atrociously slow (aka walking).
Very rusty technique, probably from all the lack of orienteering I'm doing, but it was a good time. Shin and foot hurt, oh dear
2 PM

Run 14:09 [2] 2.41 km (5:52 / km) +20m 5:38 / km
shoes: Waverider 19s

To the start with Calum, and back with all sorts.

Orienteering 19:09 [3] 4.06 km (4:43 / km) +15m 4:38 / km
shoes: Waverider 19s

Scottish Spring Sprint - Castlandhill

Rather slug like - didn't have any oomph in my legs, so plodded around slowly. Slightly a shame that all the alleys could be got through, would've been nice to have some sneaky blocked ones!

Shin sore again, unsurprisingly. Considering not running until I actually do some physio/stretching and fix the obviously underlying issues

Thursday Mar 22, 2018 #

7 PM

Orienteering 18:30 [3] 4.37 km (4:14 / km) +20m 4:08 / km
shoes: Waverider 19s

FwtN #10 - Gracemount

Course was mercifully short which was excellent news. Everything fairly straight forwards too, nothing too tricksy
Got myself a 3rd place to come 2nd overall in the FwtN league and won a creme egg and a small owl, nice.

Left shin/bottom of knee hurt a bit, which is a new one.

Tuesday Mar 20, 2018 #

6 PM

Run 26:10 [2] 4.97 km (5:16 / km) +50m 5:01 / km
shoes: Waverider 19s

I think it's a criminal offense to not get out and do some exercise in such a lovely evening. I didn't feel much like a runner though, very stiff and inflexible, and lots of things hurt.
As always, I should probably do some stretching

Monday Mar 19, 2018 #

10 AM

Strength and Conditioning 1:00:00 [0]

With Matt and Calum

Limber 11

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
10+10 Walking Overhead Lunge w/ High Knee (20kg)
2 lengths spiderman crawl

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

Legs were pure knackered, so didn't go too wild
3x5 Back Squat (20, 50 warm-up, 80, 80, 90kg)
3x5 Deadlift (60, 80 warm-up, 100, 110, 110kg)
3x8 Dumbell Benchpress (22, 26, 26kg)
3x8+8 Single Arm Bent-over Row (26kg)

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