Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: boyle

In the 30 days ending Sep 30, 2007:

	activity	#	time	miles		km		+m
	orienteering	8	9:35:16	25.17	(22:52)	40.5	(14:12)	300	127c
	basic	30	8:55:45
	Running	13	6:35:21	38.85	(10:11)	62.52	(6:19)	25
	Cross country	3	1:12:53	7.48	(9:45)	12.03	(6:04)	17
	walking	1	5:00	0.31	(16:06)	0.5	(10:00)
	Total	30	26:24:15	71.8		115.55		342	127c
averages - sleep:7.9 rhr:49

2:46

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» now

Sunday Sep 30, 2007 #

Event: OOC Cité des Jeunes

orienteering race 2:19:37 [3] *** 6.56 km (21:17 / km) +84m 20:00 / km
15c slept:9.0 shoes: adidas Response Trail XII 0040

Cité des Jeunes
9°
57.5%
13/17

I was slowest of finishers w/o mp.

I checked my watch as soon as the stiffness in my left knee was gone: 59 minutes.

basic 16:00 [1]

Long Advanced - Splits

Saturday Sep 29, 2007 #

basic 13:00 [1]
slept:3.9 (rest day)

Glengarry County, Ontario
Results 5 km Run
5 18:58.6 3:48 7314 AGAR, Corey Rockland ON 5/34 2/6 Men 15 - 19
12 21:27.6 4:18 7320 DOUCET, Kevin Rockland ON 9/34 3/6 Men 15 - 19

Sadly, awards were only two deep. Kevin PBed.

naproxen>

Friday Sep 28, 2007 #

basic 6:45 [1]

Running 30:36 [3] 3.0 mi (10:12 / mi)
shoes: adidas Response Trail XII 0040

This is torture.

This is why people hate running.

basic 10:00 [1]

Thursday Sep 27, 2007 #

basic 15:00 [1]

To improve my chances of running, I did the squats immediately before heading for the track. However, I cut the final set to 5 reps as I seem to pinch a nerve in the front bottom right of my bad knee.

Running 29:51 [3] 3.0 mi (9:57 / mi)
shoes: adidas Response Trail XII 0040

Wednesday Sep 26, 2007 #

basic 16:00 [1]

Running 22:00 [2] 1.75 mi (12:34 / mi)
shoes: adidas Response Trail XII 0040

Abort: there was no point continuing this charade, maybe tomorrow. Walking was even difficult today, especially downstairs. I did the squats before the run to tighten up the muscles. Things did feel a little less loose after a mile. For the first time, I've noticed the left knee actually looks bigger than the right.

Tuesday Sep 25, 2007 #

orienteering (Mothers Day 2005) 36:01 [3] *** 2.95 km (12:13 / km) +27m 11:40 / km
2c shoes: adidas Response Trail XII 0867

humidex 36!!!
controls 8 & 9, incl 400m of TCTrail
Gatineau Park

It was walk-O for the off-trail and descending trails. The trail running was more like staggering. But hey, I can move. It's Aunt Flossie's funeral today.

basic 17:00 [1]

C • stagger 2

Monday Sep 24, 2007 #

basic 15:00 [1]
slept:9.5

Depression: I now know what the bone on bone feels like. Just because I went orienteering yesterday, I'm unable to walk 36h later. The knee feels loose with each stride. These exercises sure better strengthen the muscles surrounding the nasty knee - or what's left of my half-knee.

C • exercises 4

Sunday Sep 23, 2007 #

Event: OOC Lac Beauchamp Farsta

orienteering race (Lac Beauchamp Farsta) 1:16:35 [4] *** 6.8 km (11:16 / km) +20m 11:06 / km
32c slept:7.8 shoes: adidas Response Trail XII 0199

Farsta
62.3%
12/19

I guess I went out too fast as my average pace steadily declined. I did recover somewhat after big mistakes on the second of three maps.

Cross country warm up/down 5:00 [3] 0.6 km (8:20 / km)
shoes: adidas Response Trail XII 0199

basic 15:00 [1]

Long advanced - Splits

Saturday Sep 22, 2007 #

Event: Sprint Series Final & US Relay Champs

basic 15:00 [1]
slept:10.0

Friday Sep 21, 2007 #

Running 30:01 [3] 4.76 km (6:18 / km)
slept:9.4 shoes: adidas Response Trail XII 0040

basic 15:00 [1]

Thursday Sep 20, 2007 #

basic 18:00 [1]
slept:8.0

The strength exercises now seem that much more important as I focus on keeping my knee together and not on impressing my therapist.

Wednesday Sep 19, 2007 #

basic 13:00 [1]
(injured)

Running 30:17 [3] 3.0 mi (10:06 / mi) +1m 10:05 / mi
shoes: adidas Response Trail XII 0040

MRI makes it official. I'm broken: degenerative-type medial meniscal tear. I won't be getting better so I'll mark myself no longer injured. The meniscus was torn years ago (not last October) and the tear resulted in permanent loss of cartilage. There is no turning back but I will see a surgeon.

I can no longer target a return to last year's 6 day, 40 mile weeks. I need a new regimen. Doctor was very clear that I must continue running. He says that there is no fear of the same injury to the other knee and I can't make things worse by running.

Even so, road, cross-country and mountain racing will wait until next spring. I'll keep the training short in duration. If I can gradually bring my regular pace under 9:40 I will reintroduce regular six-milers.

Good news: for the first time in five weeks I was able to run four days in a row. That includes a strong workout last night.

I will clear my account with the physiotherapy clinic. Now that I know how to strengthen areas supporting knee, I no longer need to pay for visits.

Tuesday Sep 18, 2007 #

orienteering (Kanata Jul 2006) 22:23 [3] *** 2.13 km (10:31 / km) +15m 10:09 / km
12c slept:10.0 (injured) shoes: adidas Response Trail XII 0199

orienteering (Kanata Jul 2006) 18:54 [4] *** 2.13 km (8:52 / km) +15m 8:34 / km
12c shoes: adidas Response Trail XII 0199

basic 16:00 [1]

...and 21 minutes stretching

Sprint - Splits

Monday Sep 17, 2007 #

Cross country 32:51 [3] 5.43 km (6:03 / km) +17m 5:57 / km
(injured) shoes: adidas Response Trail XII 0040

In a rush to orienteer at Greens Creek before sunset, I forgot my pants.

basic 17:00 [1]

glutes & squats plus 45 minutes stretching

Sunday Sep 16, 2007 #

Running warm up/down 24:36 [3] 4.0 km (6:09 / km)
slept:6.9 (injured) shoes: adidas Response Trail XII 0040

Running 1:02:21 [3] 10.0 km (6:14 / km)
shoes: adidas Response Trail XII 0040

I paced Dan through the Terry Fox Run. Corey and Kevin were no shows.

09h00 $60

basic 17:00 [1]

squats & glutes workout plus additional 60 mintues of stretching

Saturday Sep 15, 2007 #

Event: ROC - National Orienteering Day & Sprint

basic 18:00 [1]
slept:8.0 (injured)

squats & glutes + 15min stretching

Friday Sep 14, 2007 #

basic 19:00 [1]
slept:9.5

I would have tried for consecutive four days running but Nielle's bd had priority.

stretches 15min

Thursday Sep 13, 2007 #

Running 30:45 [3] 3.25 mi (9:28 / mi)
slept:9.0 (injured) shoes: adidas Response Trail XII 0040

Yesterday's trail run set me back. Sadly, I can't use those hills in training again for some time. With the playing field out of servce, it was nice to run the track w/o dodging footbal parents.

basic 18:00 [1]

squats & glutes + 22 minutes of stretching

Wednesday Sep 12, 2007 #

basic 14:00 [1]
slept:8.0 (injured)

squats/glutes + 22 minutes stretching

Cross country (Bilberry Creek) 35:02 [3] 6.0 km (5:50 / km)
shoes: adidas Response Trail XII 0040

Such a strange year: this is the first time on my trails since August '06. It's also more than 80 seconds slower than my second slowest outing recorded since '01. The perceived effort is the same. The knee has just set me back that much.

Tuesday Sep 11, 2007 #

Running 31:01 [3] 3.0 mi (10:20 / mi) +12m 10:13 / mi
(injured) shoes: adidas Response Trail XII 0040

That's as fast as I can limp. I'm still paying for that fine race on Sunday.

rain

132/75 54

basic 18:00 [1]

squats & glutes plus 45 minutes more of stretching

Monday Sep 10, 2007 #

basic 15:00 [1]

the usual physiotherapy homework
and another 70 minutes of stretches

Sunday Sep 9, 2007 #

Event: OOC Cedarview West

Running warm up/down 7:00 [3] 1.17 km (6:00 / km)
(injured) shoes: adidas Response Trail XII 0199

On my way to the O meet, I cheered on the guys racing 5k in Gloucester. Corey PBed at 18:56. Kevin couldn't race after banging knee in paintball tournament Saturday. Apparently, we're all running Terry Fox next Sunday.

orienteering race (Cedarview West) 1:12:04 [4] *** 6.52 km (11:03 / km) +13m 10:57 / km
14c slept:7.0 shoes: adidas Response Trail XII 0199

Apparently, no one from the Ottawa area is headed down to Connecticut in two weeks. I would have asked Gord Hunter but didn't see him at the meet.

This is one of my favourite maps. I was running second place in the race at controls 5 and 6. My average paced picked up with each control.
80.3%
3/16

C • too bad 3

basic 16:00 [1]
rhr:58

squats & glutes plus an additional 60 minutes of stretches

127/67 58

Long advanced - Splits

Saturday Sep 8, 2007 #

basic 19:00 [1]

squats & glutes plus 41 minutes stretching

I had hoped to run this morning but the knee pain through the night convinced me to rest up for tomorrow. Hey, I ran three days consecutive.

Friday Sep 7, 2007 #

basic 18:00 [1]
(injured)

Signs of improved strength: I am doing the same number of sets and reps of squats and glutes work yet I'm taking much shorter rests between sets.

orienteering (Greens Creek Jun 2003) 32:38 [3] *** 3.21 km (10:10 / km)
10c shoes: adidas Response Trail XII 0040

I only did first 10 controls. By 20 minutes before sunset it was already too dark for orienteering.

humidex 36

33 min stretches

Thursday Sep 6, 2007 #

Running 5:30 [3] 0.55 mi (9:57 / mi)
shoes: adidas Response Trail XII 0867

How hard can it be to hold your leg still for five minutes? I found the experience very difficult. Anxiety and/or caffeine, my muscles continued to twitch through the whole MRI. The technician had me redo the five-minute imaging and the second take was worse than the first. I wouldn't be surprised to learn that my images are useless. There must be a better way.

orienteering (Kanata Aug 2005) 23:05 [3] *** 2.35 km (9:49 / km) +15m 9:31 / km
10c slept:4.5 (injured) shoes: adidas Response Trail XII 0867

humidex 30

orienteering (Kanata Aug 2005) 21:12 [3] *** 2.35 km (9:01 / km) +15m 8:45 / km
10c shoes: adidas Response Trail XII 0867

This was my fastest recorded leg 7, 1:21.

basic 21:00 [1]

glutes & squats plus 30 minutes of stretches

Wednesday Sep 5, 2007 #

Running 29:52 [3] 3.0 mi (9:57 / mi) +12m 9:50 / mi
rhr:43 (injured) shoes: adidas Response Trail XII 0040

When's the last time I got passed by a jogger???

131/76 hr43

basic 20:00 [1]

The nag got himself an MRI at the hospital at 03h00 tonight.

squats & glutes

Tuesday Sep 4, 2007 #

basic 23:00 [1]
slept:8.0 (injured)

Hi Mom!

I did my physiotherapy homework: squats & glutes exercises plus 30 minutes of ITB and quad stretches.

walk w/ myr 2.8k

Monday Sep 3, 2007 #

Running warm up/down 4:00 [3] 0.67 km (6:00 / km)
(injured) shoes: adidas Response Trail XII 0199

orienteering race 2:12:47 [3] *** 5.5 km (24:09 / km) +96m 22:12 / km
10c slept:6.5 shoes: adidas Response Trail XII 0199

LGOC Lac Bourgeois
DNF

I ran fine through 8 (spiked that one). I then spent nearly an hour seeking 9, gave up, and finished map so that I could make it to the final AAA baseball game ever to be held in Canada. Lynx lost 5-8.

The last two controls and first eight were done at 19:59/k pace. The issue was not fitness but rather navigation (or control placement).

basic 30:00 [1]

squats & glutes plus 15 minutes of stretches

Sunday Sep 2, 2007 #

basic 26:00 [1]

squats & glutes plus 30min stretches

Saturday Sep 1, 2007 #

Running 57:31 [3] 8.85 km (6:30 / km)
(injured) shoes: adidas Response Trail XII 0040

Spectator: I ran this workout during The Canadian triathlon.

basic 26:00 [1]
rhr:45

squats & glutes plus 67 minutes of additional stretches

132/72 hr45

walking 5:00 [1] 0.5 km (10:00 / km)
shoes: adidas Response Trail XII 0040

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