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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: andrews

In the 7 days ending Mar 15:

activity # timemileskm+m
  Running6 2:37:48 18.46(8:33) 29.71(5:19) 491
  Orienteering1 50:31 5.65(8:56) 9.1(5:33) 224
  S&C1 40:00
  Total6 4:08:19 24.12 38.81 715

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Sunday Mar 15 #

12 PM

Running warm up/down 7:05 [2] 1.29 km (5:29 / km) +9m 5:18 / km

Got excited and then remembered that 3:30 pace isn't suitable for a warm up so I slowed down.

Orienteering race 50:31 [5] 9.1 km (5:33 / km) +224m 4:57 / km

Set out really fast, went quite deep into the red after 15 minutes, had a lovely and much needed 2 minutes rest at timed out crossing 1, whizzed round to timed out crossing 2 and then managed not to make any significant mistakes as I was tiring on the way to the finish. A good race for me and I hope Aire have done enough! Actual time 46:44.

I could really feel the new exercises I did on Friday especially on the uphills, but generally the forest was really quick even where the trees were dense and where there was a bit of bramble, really nice to run and the map was gooood. Nothing too steep which was good for me today.
1 PM

Running warm up/down 30:00 [2] 4.48 km (6:42 / km) +94m 6:04 / km

Needed to get to 15km for the day so went on a long cool down, many loops and breaks to talk to people. Pleased to have no niggles. 42.8km next week, 10 weeks since I started at 20km, no issues at all with my bone so it must be getting stronger hopefully!

Friday Mar 13 #

2 PM

S&C 40:00 [3]

Lunch hour so didn't have oodles of time, went to a nearer gym to my office which is much nicer, in and old swimming baths and library.

Skipped stuff I can do at home

3*6 split squats 40kg each side
3*8 press ups

3*6 front squat 50kg
2*20 single leg glute bridge each side
2*20 theraband drive back (and another set of theraband drive forward because I managed to get confused - I was wondering why my quads were working on what was meant to be a glute and hamstring exercise)

Starting to try and work on glute and hip strength as weakness in these is now what I expect is causing me to overwork my calves - the root of most of my problems.

All of this whilst listening to the most inappropriate gym music I had on my phone, panpipes at Christmas vol. 1+2 on shuffle.

Running 16:18 [2] 3.23 km (5:03 / km) +53m 4:40 / km

To the gym and a bit around some tower blocks and back.

Wednesday Mar 11 #

6 PM

Running 58:24 [2] 11.03 km (5:18 / km) +195m 4:52 / km
ahr:147 max:169

Quite a struggle due to feeling uncomfortable all the way around, left calf tight, inside of right foot aching (but then stopping) and my stomach wasn't feeling very happy and progressively getting worse. Early the same tendon but in my left foot/ankle rather than right was hurting a bit. Feeling rather tired from this. 18.2km left this week for 38.9km

Monday Mar 9 #

7 PM

Running 22:37 [3] 4.8 km (4:43 / km) +99m 4:16 / km
ahr:168 max:180

To orienteering organisers course, didn't feel too hard but heart rate high, I was running with a rucksack with my dinner and spare clothes, that might explain it.
9 PM

Running 23:24 [3] 4.88 km (4:48 / km) +41m 4:36 / km
ahr:160 max:179

Back home, foot arch on the inside of my right foot aching - connected/part of the tendon that has been recovering. Also should put new batteries in my headtorch, it didn't really make a great difference being on.

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