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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: broccolisa

In the 7 days ending Apr 21:

activity # timemileskm+m
  Orienteering2 11:08:52 20.36(32:51) 32.76(20:25)
  Long and/or hilly walk1 1:05:00
  ITB various2 55:00
  Running1 14:00 1.37(10:14) 2.2(6:22)
  Total4 13:22:52 21.72 34.96

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Sunday Apr 21 #

Orienteering (Int - Constance Bay) 38:52 [0] 4.76 km (8:10 / km)
shoes: Nike Zoomair

Intermediate today for a shorter course. Abbreviated dynamic warmup. Ran/walked the course, not on any set schedule, just made sure to have frequent walking breaks. "Run" parts were deliberately slow. Made no attempt to keep the forward lean / midfoot running style -- can't understand how to do that when footing isn't flat/consistent like a road -- sounds like a great way to fall flat on one's face, not much buffer when your foot catches on something.

Some tightness noticeable by the end, but no pain during the course.

~6 minutes of stretching in the community centre afterward.

Orienteering (Lac Beauchamp) 4:30:00 [0] 13.0 km (20:46 / km)
shoes: Adidas Kanadia TR 4

More ribbons and fieldwork in prep for our meet which is sure coming up quickly. ITB made itself known starting with an hour or two, on the downhills. Sigh.

Saturday Apr 20 #

ITB various (physio homework) 25:00 [0]

stretching + rolling

Long and/or hilly walk (Bilberry) 1:05:00 [0]
shoes: Green winter boots

No issues today.

Wednesday Apr 17 #

Orienteering (Lac Beauchamp) 6:00:00 [0] 15.0 km (24:00 / km)
shoes: Adidas Kanadia TR 4

Setting out ribbons during my first site visit for our upcoming meet. Learned a couple of things today... (1) Snow cover is not particularly helpful for identifying features. (2) Designing courses on paper can be tricky, but it's a piece of cake compared to dealing with the reality of what's on the ground. Back to the drawing board I go...

No ITB issues today, hallelujah! Well there was one little moment of possible tweak midway through, but it was for only one step and quite possibly may have been a figment of my imagination.

Monday Apr 15 #

Running 14:00 [0] 2.2 km (6:22 / km)
shoes: Brooks

- Preceded by dynamic warmup

- Mix of asphalt with frequent changes of direction and grass

- 14 x (1 minute run, 30 sec walk) consec

- Followed by stretches & rolling

- No issues today

ITB various (physio homework) 30:00 [0]

post-run stretching & rolling

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