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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: caitlinirving

In the 7 days ending Feb 24:

activity # timemileskm+m
  orienteering5 3:43:52 11.51(19:27) 18.52(12:05) 583
  stretching & rolling7 1:42:00
  running8 1:19:11 8.35(9:29) 13.43(5:54) 206
  s&c2 50:00
  biking1 30:00
  Total17 8:05:03 19.85 31.95 789
  [1-5]11 6:23:03

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MoTuWeThFrSaSu

Sunday Feb 24 #

12 PM

running warm up/down 9:36 [2] 1.67 km (5:45 / km) +82m 4:37 / km
shoes: Inov8 Oroc 280

orienteering race 43:33 [3] 4.49 km (9:42 / km) +128m 8:29 / km
shoes: Inov8 Oroc 280

SOL @ birsemore
Better than yesterday but still not great. Messed up on 2,3,5,6 but just felt really light headed so couldn’t concentrate very well the whole way. So dead running wise as was running on empty so not very fun.
1 PM

running warm up/down 8:13 [2] 1.44 km (5:42 / km) +8m 5:33 / km
shoes: Inov8 Oroc 280

nice chat with DJ then jog back with dad
9 PM

Note

overall not been a good weekend results/run wise so will be putting this behind me but going to take the positives, work on the negatives and do better next time, lots of learning to do.

Saturday Feb 23 #

4 PM

stretching & rolling 20:00 [0]

7 PM

running warm up/down 15:18 [2] 2.4 km (6:22 / km) +9m 6:15 / km
shoes: Inov8 Oroc 280

orienteering race 38:49 [3] 3.63 km (10:42 / km) +57m 9:55 / km
shoes: Inov8 Oroc 280

British Night Champs - rtd.
Had felt so nervous all day and struggled to eat but felt fine at the start. #1 spiked and then took a risky route to 2, messed it up and wandered around. Found 3, back to 2, saw scarlet, panicked!!, found 3 again. Then messsd up 4 as i felt really shaky and just did such a poor route. Got so lost and just couldn’t relocate and my head just wasn’t in it anymore. Felt so sick (like northern champs again) and just sacked it off. Don’t think anyone could hate themselves more than i hate myself right now! Really annoyed but we go again tomorrow and try and forget about this. But the question is: is it possible to be a worse orienteer than me? Nope!
8 PM

running warm up/down 15:46 [2] 2.41 km (6:33 / km) +6m 6:28 / km
shoes: Inov8 Oroc 280

Friday Feb 22 #

2 PM

orienteering 41:17 [2] 2.3 km (17:57 / km) +114m 14:23 / km
shoes: Inov8 x-talons (blue/pink)

slopes @ pannannich with bisto <3
Mostly did okay was just going really easy to protect my knee, messed up 11 but figured it out off the small hill and other than that i was pretty good. Feeling pretty tired and run down though, idk why.
6 PM

running warm up/down 1:39 [1] 0.21 km (7:51 / km)
shoes: Inov8 x-talons (blue/pink)

orienteering 52:13 [2] 3.59 km (14:33 / km) +87m 12:58 / km
shoes: Inov8 x-talons (blue/pink)

jog/walk around the night-o @ cambus o may
nav decent but slipped up on 10 & 11. Drifted right on 10 but was fine until i had bad picture in/around the circle and binned a lot here. Then 11 walked right past the control (party hat!!) and did a lot of wandering around like ‘swear it’s meant to be here somewhere...’ then was about to give up and just go to 12, walked back past where i’d been, found it in the tree! Oops!
7 PM

running 53 [1] 0.12 km (7:22 / km)
shoes: Inov8 x-talons (blue/pink)

Thursday Feb 21 #

3 PM

stretching & rolling 16:00 [0]
(rest day)

no pain today (only when rolling!)

Wednesday Feb 20 #

6 PM

running warm up/down 1:11 [1] 0.15 km (7:53 / km) +8m 6:14 / km
shoes: Inov8 Oroc 280

v late so no warm up and was straight into the course

orienteering 48:00 [3] 4.51 km (10:39 / km) +197m 8:44 / km
shoes: Inov8 Oroc 280

night-o @ great tower
blew #1 (3mins loss) as i wasn’t concentrating or “in the zone” so wasn’t surprised to muck it up, also got distracted by dad. Looking at GPS I was going in the perfect direction & then got drawn off...oops! Other than that really pleased as I orienteered pretty well and my knee only hurt at one point (steep downhill).
routegadget splits

Tuesday Feb 19 #

10 AM

stretching & rolling 10:00 [0]

3 PM

stretching & rolling 10:00 [0]

pre-run
4 PM

running 26:35 [3] 5.03 km (5:17 / km) +93m 4:50 / km
shoes: Inov8 x-talons (blue/pink)

easy with dad to get the car then a faster km home trying to beat the rain. Knee only sore at one point so pretty happy.
5 PM

s&c 25:00 [3]

stretching & rolling 15:00 [0]

Monday Feb 18 #

11 AM

Note
(sick)

still really ill, and extremely tired today as i woke up at 2:30 and couldn’t stop coughing my guts up for hours
5 PM

stretching & rolling 15:00 [0]

visited the physio and got some really good advice:
-she thinks the problems are stemming from an imbalance in strength in my glutes/hamstrings which causes me to move outwards rather than go forwards in my hip when I run which causes problems further down my leg.
-my feet pronating doesn't help as I rock inwards when squatting so been shown how to tape my feet to stabilise this
-also been told to continue to train and race and just manage the pain as it would take too long to recover completely and I'd be out the whole season and there's no point in stopping completely as I can manage it as its not too bad of a problem
-before I run need to stretch loads (glutes, hamstrings, ITB) and also heat my leg and tape knee
-after run stretch, heat and roll
-been given strengthening exercises to do as well as stretches to recover as much as possible and make the pain as less as it is going to be
Overall just a case of coping through the season so its going to be recovery, flaring it up, recovering, flaring it up again until it gets used to that.
6 PM

biking (spinning) 30:00 [2]

central park

s&c 25:00 [3]

core & strengthening
7 PM

stretching & rolling 16:00 [0]

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