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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sss

In the 7 days ending May 6:

activity # timemileskm+m
  Running5 3:00:31 19.88(9:05) 32.0(5:38)
  Orienteering2 2:05:00 6.84(18:17) 11.0(11:22)
  Cycling2 1:35:00 17.4(5:28) 28.0(3:24)
  Walk/Jog1 1:00:00 3.73(16:06) 6.0(10:00)
  Swimming1 50:00 1.24(40:14) 2.0(25:00)
  Total7 8:30:31 49.09(10:24) 79.0(6:28)

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Sunday May 6 #

Running 24:00 [3] 5.0 km (4:48 / km)

Nice jog at Wynn Vale dam with girls trying out the Jubilee Way parkrun. Nothing really hurt.

Orienteering 50:00 [3] 6.0 km (8:20 / km)

Orienteering at Heathfield. Well I was not ready for this! Still in 'morning jog' mode and wanted to explore. Nothing hurt really so that was nice, but realized I didn't do a great job with the map.

Start - 1: poor, I didn't want to get in trouble with the fences so I ran round, but it was a LONG way. Marked railway crossing was not there, but found way up hill ok.
1 to 2: poor, the tracks didn't line up. I could see where I was by the contours but map didn't line up for me, then used fence to find control backtracking.
2 to 3: good, Just ignored the tracks and headed east and found the control
3 to 4: poor, I crossed the creek too early and ended up having to cross a greener creek and go up a hill, but didn't get lost!
4 to 5: good, the tracks didn't look right but I found the control near the road.
5 to 6: poor, I crossed over the railway line and had to run the other side to get the control, but this was quicker than trying to work out the tracks that didn't make sense.
6 to 7: good, just followed the tracks and then when they started not to make sense a few people looking for the tree led me in.
7 to 8: good, although I almost headed the wrong way!
.... what can you say about running around a car park? at the edge of a school? (maybe just that the construction area wasn't on the map!).

At the finish I couldn't get over the fence but the map made it look like you should be able to in two spots. I ended up having to climb on a pump for height to cross it!

Running 23:00 [1] 3.0 km (7:40 / km)

Barefoot jog on beach, just because! Girls came too. Crossed mouth of Torrens, got seaweed on my legs, ran up a bulldozed pile of sand, splashed in water, stood still for a moment. Lovely sunny day pretending I was young again!

Saturday May 5 #

Running 25:00 [3] 5.0 km (5:00 / km)

Nice jog at Carisbrooke parkrun on a VERY cold morning. Garmin Challenge lined up with the 5km so can't complain, also TLC on the left leg worked; no problems with it. RHS buttock was also 'ok' but could feel it lacking strength and just aching - but feels like it is getting better overall!! (really!!). Company with Ab was nice; run felt hard - although it was really an average effort/jog. Made an effort on the last 400m and was surprised my 'opposition' didn't slaughter me! I must have had a bit more left today. Heart rate (average 142) about right for now I think.

Cycling 35:00 [2] 12.0 km (2:55 / km)

Quick cycle in the afternoon. A bit short on time but nice weather. Managed about 20kph for 12Km and nothing hurt. What more could I want?!!!

Friday May 4 #

Orienteering 1:15:00 [3] 5.0 km (15:00 / km)

Well today it was either rest or orienteering and orienteering won! Just couldn't bear thought of doing nothing. I went to Leg of Mutton, making an effort to keep off tracks, pay attention to terrain/map and also "jog" (although that was impossible in places with slippery piles of logs etc.) Rain held off but left leg played up on the many awkward cross slopes. I ended up abandoning after 3km due to leg.

Start to 1: good, I managed to go around the 'green' and cut in at the right place, although I found 2 lumps of bare rock and ended up clicking both.
1 to 2: good, down track, cut in along creek, followed up and found cliff.
2 to 3: poor, tried contouring round but only went about half as far as I needed to. Then I clicked wrong rock and headed to track. Realized I had been in the wrong place but decided to carry on rather than go back.
3 to 4: good, realized leg was really bothering me but navigated well, leaving track, going along creek then up a bit, picking up a boulder, crossing another creek and then to cliff.
4 to 5: poor, I got to track junction, counted paces down and headed off thinking I'd be able to find the pit based on contours and aspect of the hill. Didn't. Went to track and looked for irrigation ditch to lead me in. Didn't find the ditch. Cut in randomly and used the junction of a creek and reservoir. Still had trouble. Was looking for small patch of green to use as final attack point for pit but the pit ended up being in the small patch of green (presumably a different patch and the 'real' patch was missing!).
5 to 6: uncertain, I may have ended up on edge of control circle at a different cliff, but otherwise all was good, I had followed track, left in right spot, gone about far enough and found a cliff!
6 to 7: poor, I was getting tired and leg hurt. I didn't go far enough contouring round, realized I hadn't found saddle but there was a spur that might have fitted! So I made it fit!. Was also sucked in by a gully that COULD HAVE been the main gully marked, but wasn't. In fact it didn't show up on the map at all, although was a really distinct gully feature. Wandered a bit to find track, then decided to abandon due to leg. Jogged back since keeping leg stable on flatter surface was possible. Think I need to massage it etc.

Orienteering was probably better than doing nothing but didn't feel very satisfied with navigation, a bit irritating having apparently hurt left leg on the awkward slopes and would rather have run! Also starving hungry and a bit 'weak' (extra food before and after isn't cutting it! But improvements in other areas, mainly digestive, so will keep going with experiment!)

Thursday May 3 #

Swimming 50:00 [1] 2.0 km (25:00 / km)

Swim on a wet morning. A little unmotivated, but decided I need rounded exercise. Rapidly discovered buttock was playing up with a strained/achy feeling when I kicked. Ended up doing 4 x 500m (11:25,11:34,11:58,12:29) with the third set using hand paddles to try and improve pull (but don't really know how to!). Nice empty pool until end of last set. Did regular turns for the first time in this pool and found them quite easy compared to how I used to go. Push off needs work. Tucking head down really helps initiate turn, plus touching the end with arm is about right distance to begin. More energy today. The 'no grains' thing is really reducing my carbohydrate intake; maybe a good thing for endurance to help burn fat, but not for intensity/speed. Should probably have extra carbs before and after exercise!

Running 35:00 [2] 6.0 km (5:50 / km)

Can't resist a Garmin Challenge! Rain cleared up and I did the 6km. Wanted to do my steps anyway. Buttock surprisingly good, but not where I'd like it to be (I mean pains/aches coming and going!)

Wednesday May 2 #

Cycling 1:00:00 [1] 16.0 km (3:45 / km)

Did a bike ride (because of the Garmin Challenge!) and felt quite tired (perhaps because this is day 3 of grain detox, 'no grains/wheat'!). Lacking energy. Wanted to keep it gentle and succeeded. Windy.

Walk/Jog 1:00:00 [1] 6.0 km (10:00 / km)

Did a 6km walk/jog to get my steps today, almost straight after bike ride. A little more energy but not great. I don't like afternoon activities but wanted to fit this in! Jogged about 500m twice. That felt enough!

Tuesday May 1 #

Running 31:31 [3] 5.0 km (6:18 / km)

Leg really strange, going from bad to good really rapidly; seems to like squat stretching, but then randomly bad again after sitting or moving round house. Anyway, went for 5km run to do the Garmin Challenge and decided to do some hill repeats to keep things short, not flat out but challenging. Did 3 x long hill (3:30,3:08, 3:03) and got a PB on long hill plus my 4th fastest time ever! I was trying to 'drive' with my knees, or rather, rapidly lift my ankles to buttock without over-driving and oscillating upwards. I also said to myself 'ready, steady, go' in a child-like way and began faster than I normally would. This MIGHT have helped too! Who knows... or maybe my hip flexor/quad thing is loosening up. Just want it to be reliable and not bugging me. Great day on long hill though!

Monday Apr 30 #

Running 42:00 [3] 8.0 km (5:15 / km)

Jog to village trying to keep heart rate about 130, however leg hurting (buttock) and ended up having to go faster than I wanted BUT this used different muscles and there was some relief. Not sure if it is a good idea or not but thought about knees driving forward/up and that changed things too.

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