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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bhall

In the 7 days ending Mar 24:

activity # timemileskm+m
  Strength7 2:27:00
  Running3 1:55:08 13.29(8:40) 21.39(5:23)
  Stretching7 1:16:15
  Orienteering2 1:00:50 3.42(17:48) 5.5(11:04) 142
  Total12 6:39:13 16.71 26.89 142
  [1-5]9 5:44:13
averages - sleep:8.4

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MoTuWeThFrSaSu

Sunday Mar 24 #

Note
slept:9.0

1 PM

Orienteering 41:25 [3] 3.4 km (12:11 / km) +108m 10:31 / km
shoes: Inov8 X-Talon

Compass Course at Nobscot
I wasn't very focused today. I kept catching myself just running and not looking at my compass or spotting anything in front of me, and because of this the training was not very clean. However, I think that even if I was focused I would have found that I need to work more on compass stuff, so I'm going to try to do a bunch more training for it.

Nobscot Compass March 2019

2 PM

Orienteering 19:25 [3] 2.1 km (9:15 / km) +34m 8:33 / km
shoes: Inov8 X-Talon

Pace Counting Course
I continued to feel out of it during this and any distraction made me loose my count. I feel like I got a little more sense of my pace count and how the hills vs. flat vs. downhill and off vs. on trail changes my number, but I need to do more work with it to feel confident estimating numbers and then even more to be able to do it while focusing more on other things.

Nobscot Pace Counting March 2019


5 PM

Strength 10:00 [2]

Abs

Saturday Mar 23 #

Note
slept:10.25

4 PM

Strength 1:10:00 [2]

25 minutes of abs
25 minutes of legs
20 minutes of arms

Stretching 15:00 [0]

Friday Mar 22 #

Note
slept:7.5

7 AM

Stretching 5:00 [0]

3 PM

Running warm up/down 4:15 [2] 0.5 mi (8:30 / mi)
shoes: Nike Air Zoom Pegasus 34 2.0

Stretching 5:15 [1]

Dynamic

Running 27:20 [3] 3.16 mi (8:39 / mi)
(injured) shoes: Nike Air Zoom Pegasus 34 2.0

Knee was not happy today. Everytime I stopped for a traffic light and then started again it hurt more. One point near the end I was limping a bunch so I slowed down a ton and it did loosen back up a little. Definitely a good thing that tomorrow is a rest day and I may run ever other day next week cause it was not a smart idea to run this much.

Running warm up/down 4:30 [2] 0.5 mi (9:00 / mi)
shoes: Nike Air Zoom Pegasus 34 2.0

Stretching 10:00 [0]

Strength 10:00 [2]

Core

Thursday Mar 21 #

Note
slept:8.5

7 AM

Stretching 5:00 [0]

3 PM

Running warm up/down 4:30 [2] 0.5 mi (9:00 / mi)

Stretching 8:30 [1]

Dynamic

Running hills 34:18 [3] 4.13 mi (8:18 / mi)
shoes: Nike Air Zoom Pegasus 34 2.0

Up Highland, Eastern and then back to the high school via Park and the bike path
The knee didn't love the downhill but it wasn't awful.

Running warm up/down 4:15 [2] 0.5 mi (8:30 / mi)
shoes: Nike Air Zoom Pegasus 34 2.0

Again, this is when the knee really started to hurt.

Stretching 5:00 [0]

Strength 10:00 [2]

Abs

Wednesday Mar 20 #

Note
slept:8.0

So the first track practice was really fun and the knee felt ok for most of it. I do need to remember however that even if it doesn't hurt in the moment it will/may hurt more later because of how hard I push. For now I'm just gonna ice and take ibuprofen and hope that tomorrow isn't too painful.
3 PM

Running warm up/down 4:30 [2] 0.5 mi (9:00 / mi)
shoes: Nike Air Zoom Pegasus 34 2.0

Stretching 7:30 [1]

Dynamic stretching

Running 27:15 [4] 3.0 mi (9:05 / mi)
shoes: Nike Air Zoom Pegasus 34 2.0

10x 400m with walking recovery as needed (I started with longer rests to be with a group and then peeled off to have 60 to 75 second rests)
Splits:
1:38
1:39
1:42
1:38
1:36
1:36
1:36
1:37
1:39
1:33
1:31

Knee felt ok, started to get a little worse by the last two but nothing too bad.

Running 4:15 [2] 0.5 mi (8:30 / mi)
shoes: Nike Air Zoom Pegasus 34 2.0

This is when my knee really started to hurt more

Stretching 10:00 [0]

Strength 10:00 [2]

Core with the team
9 PM

Stretching 5:00 [0]

Tuesday Mar 19 #

Note
slept:7.25

So I went to the doctor today and she said that I probably have patellofemoral pain syndrom (aka runner's knee) or iliotibial band syndrome (maybe both). I'm going to do some PT but she said that I can start to run with a brace as long as it doesn't hurt too much, so hopefully tomorrow will be my first run with the track team!
7 PM

Strength 7:00 [2]

5 minutes of abs, 2 minutes of the exercise my doctor gave me today

Monday Mar 18 #

Note
slept:8.25

Two things:
First, the track season officially started today with a meeting and a short run (which I sadly did not partake in). I talked to the coach and let him know that I'm injured and going to the doctor (coming back to this in a moment) to hopefully figure out how to fix my knee. I didn't talk to him about orienteering but I figure I only really need to bring it up if one of the track meets interferes with an important O-meet.

Second, I have an appointment scheduled to meet with a sports med tomorrow, so by tomorrow evening, if all goes well, I will know for sure what is going on with my knee and what I can do to make it get better as quickly as possible.
6 PM

Strength 30:00 [2]

20 minutes of abs
10 minutes of legs

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