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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mpembery

In the 7 days ending Aug 11:

activity # timemileskm+m
  Orienteering1 46:06 5.79(7:58) 9.32(4:57) 108
  Total1 46:06 5.79(7:58) 9.32(4:57) 108

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Sunday Aug 11 #

11 AM

Orienteering race 46:06 [5] 9.32 km (4:57 / km) +108m 4:41 / km
max:191

Before this I had some pain in my inner left knee and thought I wouldn't run, but I did and it was fine. Good first half of the course, orienteering and nav wise, faded in both areas over the second half.

1 - Slightly slow to orientate, but once I did all good

2 - Running well, but should have taken a slightly different route here 5 seconds lost

3 - 1st to the control, went well

4 - Started running the wrong way but then corrected, so all fine, 10 seconds lost though

5 - 1st to this split, all good

6 - bit indecisive, but chose the right route, 5 seconds lost

7 - Again indecisive, but first on the split, so all good again. Was leading by 6 seconds at this point

8 - lost ten seconds, here, correct route, must just have been slow running

9 - Correct route, but already slowing on the running

10 - Think correct route, just a little slow

11 - The shortest route, but a little wiggly maybe costing some time

12 - Missed a little gap in the fence, so had to run a little further than planned. 10 seconds lost

13 - Missed a gap in the fence, and then messed up my route a touch too, costing some time. Nearly a minute actually, pretty bad

14 - Fell for a trap, missing a small barrier on the map, but i stuck to it only losing 20 seconds

15 - Good route, but indecisive and slowish running

16 - slow running losing me time again

17 - Correct route

18 - Ran slowly, but good route choice

19 - Messy navigation, 45 seconds lost

20 - good

21 - Fine

22 - good

23 - good

24 - Indecisive, but a great route choice

Finish - fine


Overall was a good race, but as I got tired, my decisions were not as good and I also lost time running, just need to be a little more decisive before I get to the control as well

Tuesday Aug 6 #

Note

Been doing lots of walking, but kinda slacking on the maintenance, as such I will add my training plan before Sweden below to keep me in check:

7th of August: Ankle strengthening excersises both sides
Glute mead strengthening excersises
Groin strengthening too

8th of August: Short 3km flattish easy run through wooler to test bad bits and ankle, prefferably after doing Ankle strengthening excersises both sides, Glute mead strengthening excersises, Groin strengthening too and glute stregthening. Yoga after run and stuff. Will do a 10km walk and golf too

9th of August: 5km ish walk and also some yoga + stretching. Plus strengthening if time permits

10th of August: Yoga, ankle, glute mead, groin and glute work. Less than 5k steps

11th of August: Buckingham Urban, stretches and stuff after. Got to pray that everything is working by then, otherwise only a week to recover before Sweden, which will be an 80km week most likely (will discuss my plan for this later)

12th of August: Yoga, then see the physio and hope he can fix me, I am hopeful that if I put in the work ill be fine. Then glute, glute mead, ankles, and glutes + hip strengthening

13th of August: Ensure I am ok after TBE injection pt 2 and then do some stretching and also some core focussed stuff.

14th of August: Glute, glute mead, ankles and groin. Also maybe go climbing if I am feeling good, for some core stuff

15th of August: Depends on how Buckingham Urban goes, but hopefully do nearly a 7-9km run. shuld test how I am faring. Then the usual stengthening to include core work

16th of August: Stretch, yoga, chill a bit.

17th of August: Normal strengthening and a parkrun maybe, if I do the parkrun, should do no more than 5km Thursday, or I am going to get an overuse injury which I do not want that much.

18th: Fly to Gothenburg healthy and functioning :)

If I actually do this and it goes to plan it would be an absolute miracle

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