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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: markg

In the 7 days ending Aug 4:

activity # timemileskm+m
  Orienteering2 58:00 4.78(12:07) 7.7(7:32) 230
  Running2 48:00 6.03(7:58) 9.7(4:57)
  Strength & Conditioning1 45:00
  Total5 2:31:00 10.81 17.4 230

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MoTuWeThFrSaSu

Sunday Aug 4 #

12 PM

Orienteering tempo 31:00 [4] 5.1 km (6:05 / km) +140m 5:21 / km
shoes: Inov8 X-Talon 200 (black)

Red 3 at Awoonga. MP'ed because I didn't see a control half under a crossing symbol. The good news is that my achilles & sural nerve was ok. Ran without a compass as I still haven't replaced the one I broke. Had to be a bit more careful but was okay except for #3 where I got my direction wrong and made a parallel error but kept that to 1min lost. Got tired near the end. Nice to be in the forest again!
2 PM

Orienteering 27:00 [3] 2.6 km (10:23 / km) +90m 8:51 / km
shoes: Inov8 X-Talon 200 (black)

Control pick-up.

Friday Aug 2 #

Running 26:00 [3] 5.2 km (5:00 / km)
shoes: NB Fresh Foam Zante v4

Wednesday Jul 31 #

12 PM

Running 22:00 [3] 4.5 km (4:53 / km)
shoes: NB Fresh Foam Zante v4

Cath gave permission for more continuous running so this was 20min jogging. This felt long! My legs have a pace they like to run at but the ol' cardiovascular system is a bit behind the eight ball at the moment so it was harder than it should have been. Will have to consciously slow down until I regain some fitness.

Tuesday Jul 30 #

Strength & Conditioning 45:00 [3]

Easy on the squats and deadlifts and no calves, all on physio's orders. Left quad doesn't like the hanging leg raise / pike exercise - does a grabby twitchy nerve thing.

Back squat 3 x 5 @ 50kg
Pull ups 3 x 5
Deadlift 3 x 5 @ 50kg
Parallel dips 3 x 8
Leg extensions 3 x 8 @ 25kg
Hamstring curl 3 x 8 @ 12.5kg
Hanging leg raise 6, 5, 4
Suitcase carry 3 @ 24kg

Monday Jul 29 #

Note

Physio Cath says paratenon is now good but the sural nerve, which runs along the achilles for a bit, is stuck. Requires back and hammy work.

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