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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Unsquashable

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Running5 4:26:22 24.38(10:56) 39.23(6:47) 895
  Strength & Conditioning3 2:33:10
  Orienteering2 50:29 6.11(8:16) 9.83(5:08) 18630 /30c100%
  Total10 7:50:01 30.48 49.06 108130 /30c100%

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MoTuWeThFrSaSu

Sunday Nov 12, 2017 #

10 AM

Strength & Conditioning 42:23 intensity: (40:00 @1) + (2:00 @2) + (23 @3)

Deep stretching, pull ups, resistance band exercises

Hurt ankle playing soccer again last night :( can't be bothered to get bike fixed so will find other activities to do (swimming, bike class, strength). Probably a good thing I take a week off running before NSW sprint champs and to allow foot to heal too. Last exam Tuesday.

Saturday Nov 11, 2017 #

9 AM

Orienteering 19:00 intensity: (25 @1) + (47 @2) + (8:48 @3) + (5:14 @4) + (3:46 @5) **** 2.86 km (6:39 / km) +55m 6:04 / km
ahr:158 max:181 shoes: Altra The One 2.5

Saturday Orienteering Series - Normanhurst Boys High School

Fun inside/outside course with some tricky nav through the corridors. Mispunched. Missed 3 controls running from 5 to 9 because the way I'd had my map it looked like a 6.

Errors:
Completely stuffed 11. Ran past it like 4 times and didn't see it on the ground (30 sec)
Messed up 16 in the corridors not realising it was actually outside (1min)
Massive error at 23. Didn't realise there was a 3rd map you had to pick up so punched to finish, was standing around catching my breath and then was told there was another 5 controls. Got disorientated and ran 200m the wrong way before figuring out where i was (2min+)
Saturday Orienteering Series - Normanhurst Boys High School - Part 1
Saturday Orienteering Series - Normanhurst Boys High School -  Part 2
Saturday Orienteering Series - Normanhurst Boys High School - Part 3

Friday Nov 10, 2017 #

12 PM

Strength & Conditioning 55:58 intensity: (40:00 @2) + (10:00 @3) + (5:00 @4) + (58 @5)

Pilates/bodyweight type class
3 PM

Running 12:17 intensity: (59 @1) + (5:43 @2) + (5:35 @3) 2.63 km (4:41 / km) +29m 4:26 / km
ahr:136 max:154 shoes: Altra The One 2.5

W/U run to orienteering
4 PM

Orienteering 31:29 intensity: (23 @1) + (24 @2) + (3:54 @3) + (3:53 @4) + (22:55 @5) ** 6.97 km (4:31 / km) +131m 4:08 / km
ahr:173 max:191 spiked:30/30c shoes: Altra The One 2.5

Free Northern Sydney Expansion Event
"Wideview" - Berowra

600, 1st overall.
Ran decently hard to try get under sub 30 but underestimated the steep hill between 25 and 24 so just cruised after that. Nice views at 5. Foot alright but still a small dull pain. No nav errors.

Went: 28-11-22-12-9-17-18-29-20-6-4-15-26-8-27-21-25-24-5-14-23-10-7-2-13-9-1-3-30-16
5 PM

Running 11:05 intensity: (24 @2) + (1:30 @3) + (2:49 @4) + (6:22 @5) 2.59 km (4:17 / km) +19m 4:08 / km
ahr:169 max:185 shoes: Altra The One 2.5

W/D had to push it to catch train. Missed it by 30 sec...40min wait :/
7 PM

Strength & Conditioning 54:49 intensity: (50:00 @1) + (4:00 @2) + (49 @3)

Yoga/stretching/balance class

Thursday Nov 9, 2017 #

Note
(rest day)

Finishing last assignment and final exam on Tuesday. Did some light bodyweight exercises at the park and lots of stretching. Foot better, might test run tomorrow.

Wednesday Nov 8, 2017 #

Note
(rest day)

Work 9-5 then assignments. Crunch time this week :(

Tuesday Nov 7, 2017 #

8 AM

Running 1:30:43 intensity: (44:50 @1) + (43:22 @2) + (2:27 @3) + (4 @4) 10.0 km (9:05 / km) +278m 7:58 / km
ahr:114 max:166 shoes: Salomon Sense Pro 2

Easy run/walk around Cumberland State Forest with Elena. Some nice new trails here. Foot hurting the whole time, pretty sure it's Plantar Fasciitis caused by playing soccer on concrete barefoot a few times this week. Will take a break from running for a bit and just cycle/swim. Main goal is to injury free for mountain training in Coffs. Tried using Salomons with 4mm drop in case it was caused by Altra's but didn't work :(

Monday Nov 6, 2017 #

12 PM

Running 41:24 intensity: (1:35 @1) + (30:40 @2) + (9:09 @3) 7.01 km (5:54 / km) +31m 5:47 / km
ahr:133 max:153 shoes: Asics Gel Rocket (Squash No.2)

Easy road/trail along Riverside Drive with Rob. Ankle felt good in brace
3 PM

Running 1:50:53 intensity: (1:08 @1) + (9:51 @2) + (1:18:16 @3) + (8:40 @4) + (12:58 @5) 17.01 km (6:31 / km) +538m 5:38 / km
ahr:152 max:183 shoes: Altra Lone Peak 3.0 (Yellow)

3 x Ethan's with Alastair featuring creek crossings. Foot pretty sore the whole way...like a crazy foot cramp. Maybe plantar fasciitis? I'll keep an eye on it. Ankle held up fine. Stuffed afterwards.

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