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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: andrews

In the 7 days ending Nov 17:

activity # timemileskm+m
  Cycling2 6:20:00 78.22(4:51) 125.88(3:01) 1756
  Running4 2:20:04 16.12(8:41) 25.95(5:24) 548
  Orienteering2 1:44:14 12.19(8:33) 19.61(5:19) 314
  Bouldering1 1:00:00
  Total8 11:24:18 106.53 171.44 2618

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Sunday Nov 17 #

Note

The race today was my last running for WAOC, 8.5 years out of the 9.5 years I've orienteered (first year we went along unattached.) Been lovely to come second at the compass sport trophy as a team last month and run in my first WAOC relay team at this year's JK. I can't say I learnt that much apart from sprint stuff at WAOC training, but that's what happens when you live in a pretty rubbish part of the country for orienteering terrain. But I did have fun and learnt where to leave the track and cut the corner across the flat gridded woods we have in East Anglia.
12 PM

Orienteering race 55:32 [5] 9.93 km (5:36 / km) +135m 5:14 / km

Dale town Moor and Boltby forest brown course. Rushed into the thick woods at no. 1 and luckily found it, then mucked up/didn't plan on how to leave and ended up not really knowing where I was but following a service track in roughly the right direction (turns out this was on the map). After this only very small mistakes. Managed to take good bearings out on the moor and I lost minimal time there, I wasn't confident with my bearing to no.9 and got dragged off into a separate depression but otherwise very decent. Should also note that I stopped for about 10s to accurately take a proper bearing from each control.

https://www.clok.routegadget.co.uk/gadget/rg2/#142...

Running warm up/down 4:53 [1] 0.81 km (6:02 / km) +23m 5:17 / km

Didn't have my control descriptions, decided I didn't need them.

Saturday Nov 16 #

9 AM

Cycling 2:50:00 [2] 61.68 km (2:45 / km) +786m 2:35 / km
ahr:135 max:182

The least hilly route to Bolton abbey and back from Horsforth, with new work colleagues. Nice morning
2 PM

Running race (Fell) 41:02 [5] 8.84 km (4:39 / km) +259m 4:03 / km
ahr:188 max:197

Harriers v cyclists mad one, finally back at it with a fell race 14.5 months in the waiting. Wearing my ankle brace on my left meant it was rather uncomfortable running, but necessary to not cause further damage.

I set off too fast thinking there might be a serious choke point closish that didn't happen, but even the flat stuff wasn't quick because it was so wet and muddy. I walked up parts of climbs and was getting overtaken on them, and also a bit on the flat as well, but I was able to hold my own on descents and gain a lot of time on the steep and technical descents which meant I beat someone much fitter on the hills than me. Even managed to overtake a bike down one of the descents.

Overall had a great time which was the goal, got work to on the hills but I know I have very good descending technique so if I can get really fit I'll be good to go.

https://www.webscorer.com/racedetails?raceid=20328...

Running warm up/down 4:03 [4] 1.05 km (3:51 / km) +13m 3:38 / km
ahr:174 max:184

Leaving very late and getting lost to the start, not ideal but made it by 2 minutes.

Running warm up/down 8:36 [1] 1.27 km (6:46 / km) +31m 6:02 / km
ahr:139 max:149

Legs and calf muscles in particular feeling rather tight.

Friday Nov 15 #

Cycling (Total week commute) 3:30:00 [1] 64.2 km (3:16 / km) +970m 3:02 / km

Off road down and up Woodhouse ridge every day has been great fun

Thursday Nov 14 #

6 PM

Running 46:43 [3] 8.38 km (5:34 / km) +146m 5:08 / km
ahr:146 max:180

Jog out from the house up meanwood valley in the cold rain, out first proper whole house run. Knee feeling much better now, a massive difference since Tuesday. Fine without ankle brace today. Felt like I was going to run out of energy and crash for all of the second half, but managed to hold out.

Wednesday Nov 13 #

6 PM

Orienteering (Night score) 48:42 [3] 9.68 km (5:02 / km) +179m 4:36 / km

Taking it on the hard side of easy. This was around Horsforth streets and a little wood. Enjoying not really pushing myself, ankle and knee were both good despite not using a brace for ankle. Bunned off getting a far control because I didn't want the stress of rushing back late, turns out I probably would have managed it. The time is moving time not race time.

Tuesday Nov 12 #

6 PM

Bouldering 1:00:00 [1]

Rock climbing and learning to belay again with Paul and Fay. Right knee was feeling dodgy, unable to push from it too well when at an angle less than 45°.

Monday Nov 11 #

6 PM

Running 34:47 [1] 5.6 km (6:13 / km) +76m 5:49 / km
ahr:139 max:161

First run back on ankle and Fay's first after her less self inflicted injuries so nowt too strenuous, I was enjoying getting out for the first time from the new house.

My right knee wasn't an issue running but it feels stiff and sore still, ankle swelling is nearly all the way down, constant very low level pain but that's to be expected, should be well on the way but need to be careful not to make it worse like I've done before.

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