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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mpembery

In the 7 days ending Aug 18:

activity # timemileskm+m
  Strength and Conditioning3 1:40:00
  Running (Path)2 47:00 4.77 7.67 50
  Total5 2:27:00 4.77 7.67 50

» now

Thursday Aug 15 #

12 PM

Running (Path) 37:00 [3] 7.67 km (4:49 / km) +50m 4:40 / km

Just testing my legs for injuries before Sweden and everything seems fine so really happy about that!
11 PM

Running (Path) 10:00 [3]

Ran around London pretty quick to get a train last night, everything felt fine even though I was running in Jeans, lol

Wednesday Aug 14 #

5 PM

Strength and Conditioning 25:00 [3]

Glute and hip strengthening followed by core. Doing some general stretches and maybe ankle things later
8 PM

Strength and Conditioning 25:00 [3]

more stuff

Tuesday Aug 13 #

Strength and Conditioning 50:00 [3]

Yoga, glute and hip strengthening, stretching and excersises. All feels fine apart from my inner left knee pain , but apparantly thats fine unless I get it whilst runnning, so I'll just ignore it i guess

Monday Aug 12 #


Physio - Went to the physio today, discussed everything and I should be absolutely fine, just need to keep up with strengthening ans stretching and then I should hopefully be fine.


Aims for Gothenburg:

Before I go to Gothenburg, Mark suggested that we make some targets so might as well write it down.

1 - As this is my first time orienteering in Scandinavia, my first objective is to feel comfortable running and orienteering through the terrain by the end of the week. I'll be able to judge this by the middle and long races on the final weekend.

2 - Focus on using vegetation as a navigation tool whilst running, especially smaller bushes and changes in vegetation density. I can focus on the larger features, so now I need to gain more experience on the micro-nav.

3 - Work on taking bearings effectively - straight line exercises would be great for this. This is a definite weak area and something that I would like to improve upon significantly.

4 - Learn from the other orienteers at the camp and hopefully contribute towards their learning too. I am easily the least experienced orienteer on the camp, but I don't want this to be an excuse at any point.

5 - Come away confident in my ability to run training sessions in forest terrain, with new techniques that will allow me to improve when I am training myself and others in Bath.

How I will do this:

1 - Ensure I am focused throughout the camp, Ideally keeping a daily log on attackpoint of what I think I did well and what I can look to improve and then put this into practice in the forest.

2 - Engage in regular discussions with the other orienteers on the camp and don't be afraid to ask for their help if I am finding it challenging and asking questions about how others approach a training where appropriate, contributing myself where I think I can.

3 - Ask Mark and Alice questions where I can, as considering I have never actually been coached whilst orienteering before, I think I could probably learn a lot!

Overall I think it will be a great and enjoyable trip where I will learn a lot and I really hope to contribute myself as well :)

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