Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TheInvisibleLog

In the 7 days ending Apr 5, 2017:

activity	#	time	miles		km		+m
Walking	4	5:00:00	10.56		17.0
Back, core and achilles	8	4:05:40
Swimming	4	1:50:00
Running	2	1:22:30	5.97	(13:50)	9.6	(8:36)	150
Real Orienteering	1	1:05:05	3.21	(20:18)	5.16	(12:37)	105	11 /	12c	91%
Total	15	13:23:15	19.73		31.76		255	11 /	12c	91%

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Wednesday Apr 5, 2017 #

7 AM

Back, core and achilles 45:00 [1]

10 AM

Running 1:10:00 [3] 7.3 km (9:35 / km) +150m 8:42 / km
shoes: Salamon Blue

Interval jogging, otherwise known as putting out controls for an event. Very happy to be capable of doing this. The courses are actually harder than has imagined. I made two mistakes putting out controls. This was because I assumed I remembered the terrain from mapping a year ago. I didn't. I think the punters on course 1 will get their money's worth. Such as this control.

More picks here.
https://flic.kr/s/aHskNX6d7f

C • Middle event 2

Tuesday Apr 4, 2017 #

5 AM

Running 12:30 [3] 2.3 km (5:26 / km)
shoes: Grey Kayano

RUNNING!
5 laps of Golden Square oval, with a break after each lap.
It has been 6 weeks since I last run unencumbered by injury. Starting to believe that next week I may be running properly again... just very unfit.

7 AM

Walking 2:15:00 [1] 9.0 km (15:00 / km)

Regressed on the scorecard. By nine shots.

Monday Apr 3, 2017 #

Back, core and achilles 50:00 [2]

All except one routine managed on both legs.

Swimming 30:00 [3]

Half laps, half pool running and strength work.

Sunday Apr 2, 2017 #

Back, core and achilles 25:00 [1]

Missed a bush event due to Injury. Little Forest SS1.
Miss 1

Swimming 30:00 [2]

Pool running and swimming and a few other things.

Saturday Apr 1, 2017 #

Walking warm up/down 1:45:00 [1] 8.0 km (13:08 / km)

Quite an achievement to be walking when I was unable to walk six days ago. It seems my efforts at intensive rehabilitation are working. Will be able to collect controls (with help) after this afternoon's orienteering. Maybe even walk course 3 if its not too rough. Rough is always a risk on Diamond Hill.

C • Tedding 8

Real Orienteering race (Diamond Hill) 1:05:05 [2] **** 5.16 km (12:37 / km) +105m 11:27 / km
spiked:11/12c shoes: Salamon Blue

Bush event 11
I am used to being Tedded. But today I was Ted and Margied! Not worried. This was first attempt to compete since last weekend and the muscle tear. Went out looking old fogied with Nordic Poles as assistance. It actually helped. I wasn't as concerned about falling and even managed a little bit of interval jogging. Sounds lame and it sis because thats what I am. Part of physio recommendation yesterday. Managed 13 of these intervals today when the terrain was even and it wasn't uphill. Uphill still causes problems with calf. Pulled up afterwards feeling reasonable. Wasn't allowed to go out and collect controls though. Julie put her foot down. Thanks to Julie, Andrew W, Ilka, Derek and Jim who pulled them all in. I promise you an interesting event next week.

Friday Mar 31, 2017 #

1 AM

Back, core and achilles 40 [1]

In-pool exercise. Lots of slow motion running and jumping.

2 AM

Swimming intervals 20:00 [3]

50 metre intervals.

3 AM

Walking 45:00 [3]

Finally, a decent walk. A little tight afterwards, but otherwise fine. Checked a few control sights for Saturday week. New map. New terrain. Gold mining on the edge of Bendigo.

10 AM

Back, core and achilles 45:00 [1]

Thursday Mar 30, 2017 #

1 AM

Back, core and achilles 20:00 [1]

Damaged leg stretches and strengthening. First out of pool session.

9 AM

Back, core and achilles 30:00 [1]

Work on the uninjured body parts.

11 AM

Back, core and achilles 30:00 [1]

Work on the injured body parts in the hydro pool.

Swimming 30:00 [3]

Added a mix of swimming and pool running to the regime. Its good to do some exercise that shifts the heart rate upwards, even if its just laps of the pool.

6 PM

Walking 15:00 [1]

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