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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: testthattheory

In the 7 days ending Feb 22:

activity # timemileskm+m
  Run8 5:34:27 37.8(8:51) 60.84(5:30) 574
  Orienteering1 3:14:27 5.42(35:53) 8.72(22:18) 53
  Hike1 1:17:56 4.37(17:49) 7.04(11:04) 59
  Circuits2 1:07:00
  Cycle4 1:01:19 20.45(3:00) 32.91(1:52) 189
  Yoga1 28:00
  Total16 12:43:09 68.05 109.51 875

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Saturday Feb 22 #

4 AM

Note

Arrived back from A&E. Ali has been stitched back together with various bits of string and wire. Now to start the recovery process! There's nothing like a bit of perspective to help make a situation you previously thought of as bad seem better... :'(
12 PM

Cycle 14:37 [3] 4.87 km (3:00 / km) +13m 2:58 / km

Commute to the train station - pacing to get the train (which I missed)
8 PM

Run 31:11 [4] 6.95 km (4:29 / km) +38m 4:22 / km

Road loop. Feeling very tired having had only 9 hours sleep since waking up on Wednesday morning. So I just let the legs do their thing, and ended up with a bit of a tempo session. Wanted to get back to an unattended Ali anyway so this worked out well!

Good to get a harder effort in to replace missing the British Night Champs O race. Good luck to all doing it!

Friday Feb 21 #

6 AM

Run 43:12 [3] 6.72 km (6:26 / km) +162m 5:44 / km

Decided to get up at 05:30 and head to Bradgate for an easy morning run with Ali. Bit sketchy at the start, when we couldn't really see where we were going as it was dark, but there was light enough to see at around 3km in, and at Old John a beautiful pink sunrise brought colour to the world.
2 PM

Cycle 21:29 [3] 7.04 km (3:03 / km) +48m 2:57 / km

Commute to and from a 3 hour computer lab, in which I discovered that I am totally and utterly useless at programming. Couldn't even understand how a simple function worked, and there's only so many times you can ask before the lecturer realises you're an idiot. Left early due to being so frustrated at how stupid I am and not wanting to cry in front of the whole class, lol. In a very bad mood now. Silver linings though - my rage-fueled commute home was incredibly quick. Huge kudos to anyone who does this stuff - you're inspirational.
8 PM

Hike 1:17:56 [2] 7.04 km (11:04 / km) +59m 10:37 / km

Walking off the day's frustrations. Wish I'd done this loop in reverse... Would have bumped into Ali and he'd have slowed down to say hi. Could have prevented his crash, or at least found him when it happened. What a horrible day.
9 PM

Circuits 20:00 [4]

Core workout, oblivious to the happenings.

Planks, as:
3 x 1 min front, 1 min side, 1 min back, 1 min other side, 1 min rest
3 x 1 min front, 1 min rest

Tough one.

Yoga 28:00 [2]

Same video as last time, played on mute with Queen's finest songs (aka all of them) on.

Cut short to find out about Ali going to hospital. Felt sick.

Thursday Feb 20 #

9 AM

Run intervals 57:59 [4] 10.32 km (5:37 / km) +68m 5:26 / km

Jogged to Charnwood Water to run in circles for a bit. Session as 6 x 3 mins @tempo (1 min walk recovery). Verged on feeling grim. My body seriously hates morning sessions, but I guess the tougher it feels the greater the benefit, right?! I'll tell myself that to help get me through anyway!

Probably could have been a bit faster in the evening but as it was, my pace for reps was (juxtaposition alert) consistently between 3:30-4:30 mins/k, which given that the track undulates a little, was very muddy in places and had obstacles like fallen trees, excited dogs and grumpy swans to navigate around, I'm happy enough with this. HR profile looked right for the efforts, and spiked at the same max each time, so I'm saying that's consistent enough!
10 PM

Note

Getting used to life without a phone. It's actually rather freeing, so much so that the benefits outweigh the suckyness of not being able to call anyone or research anything right at the very second you want to.. might stick with it! Will need to invest in an alarm clock though.

Wednesday Feb 19 #

6 AM

Orienteering 3:14:27 [1] 8.72 km (22:18 / km) +53m 21:38 / km

Hanging out for the LEI event I'd planned. Didn't realise hanging out 42 controls would take this long but there we go. Glad I'd factored in 4 hours before my lectures started to get this all done!

The event itself went (mostly) really well! I got really good feedback on my courses, which has literally made my week. Overall, I feel like my first ever attempt at planning an event was a success! Shout out to the super angry medical centre lady who thought it was okay to yell at all competitors on courses, use wire cutters to remove the control from outside her office window and then throw it onto the road. Without you the world would just be so much less colourful.
7 PM

Run 35:26 [3] 6.67 km (5:19 / km) +33m 5:11 / km

Easy run due today so jogged to and from our weekly movie night. Took my dressing gown in a rucksack. Watched Mr & Mrs Smith and as a result had a nerf gun war. It was fun! Clearly blatantly ignoring the fact that we have to grow up and adult in a few months...

Tuesday Feb 18 #

10 AM

Cycle 24:27 [2] 7.0 km (3:30 / km) +42m 3:23 / km

Headwind = return of the commute slug.
3 PM

Run 19:22 [3] 4.02 km (4:49 / km) +14m 4:44 / km

Jog to circuits via a work training session. Just about missed the rain!

Note: felt shattered all day, but at least my resting HR is returning back down from astronomical values to sort of normal! Just feel like there's not enough hours in the day, sigh. It'll all work out eventually, I'm sure! Will be good to get tomorrow's event out of the way.
5 PM

Circuits 47:00 [3]

LUOC circuits. Spent the whole time chatting to a computer science student who is doing a final year project based on creating software to help orienteers analyse their training and races. You can tell his supervisor is the LEI member who works at Lougborough Uni! For now, we have a new recruit (yes I made him join in with the session muahaha).

WU (jogging, few dynamics)

MAIN:
3 repeats of: 60s plank, 60s calf raisers, 60s wall sit, 60s push ups, 60s weighted Russian twists (2.5kg), 60s glute bridge, 60s weighted squat throws in pairs (5kg), 60s tricep dips, 2 minutes rest.
Bolton's hip routine, increased time (performed on each leg): 45s clam, 45s side leg raise, 45s forward leg circles, 45s backwards leg circles, 45s foot taps. Bloody pain in the bum, quite literally. Always a killer, but swear doing this is the reason I no longer get knee pain (or any injury-related pain for that matter) whilst running.

WD (stretches, mostly focussing on glutes)

Planned it to be a bit more strength focused this week since everyone's technique looks pretty good when doing bodyweight reps. We had a request for core so will plan a tough core session for next week! :D
6 PM

Run 53:45 [3] 9.93 km (5:25 / km) +89m 5:11 / km

LSAC speed session, on Brockington (grass): 6 x 2 mins effort (1 min recovery). Includes WU and run (jog/slug) home.

Felt alright, just a bit sluggish. Deliberately tried to hold back on pushing too hard to let my body fully recover from the weekend, so was content with averaging just below 4:00 mins/k on reps. Didn't join in with the optional additional 6 x 1 min (1 min) after a 5 minute break, but not many of the girls did.

Body hasn't really felt that sore from Saturday, muscles just feel like they have no power/fatigued. But otherwise body seems to be recovering well. Should be good to get back onto harder efforts on Thursday!

Note: for those who are interested, I'm trying to maintain a 3 week training cycle. Week 1 = small mileage and pretty light sessions (~55-70km, 1/2 intensive sessions, the slack ('recovery') week), week 2 = harder sessions with a step up in pace (~70-90km, 2/3 intensive sessions), week 3 = harder sessions with working towards my maximums for weekly mileage (~85+km, ~3 intensive sessions). I've done this for about 6 weeks now and it seems to be very sustainable, but only if I really respect the 'easy' aspect of week 1 and respond appropriately to how my body is feeling. Will see how it plays out over the next few cycles.

Monday Feb 17 #

8 AM

Cycle 46 [3] 14.0 km (3 / km) +86m 3 / km

Commutes. Smashed out a pretty speedy second commute into campus despite a pretty horrific headwind.. nothing like cutting it fine for lectures as a bit of effort encouragement!

(Made it there with about 20s to spare. Perfect timing!)
8 PM

Run 39:44 [3] 6.18 km (6:26 / km) +120m 5:52 / km

LUOC Monday run - very, very easy. Happened to be that we had a big group of fast boys and it was just a little fast for my liking. Feeling tired and stressed about work, and a bit down in general. Probably just withdrawal symptoms from having no phone!

Cut back home from Outwoods, although I wouldn't exactly call this running, as the paths (lol) were dreadful; extremely muddy and flooded. Staying upright was a challenge! Think I'll avoid this path for a month or so just because you can't run well on it. Sad times.

Time to get on with reading those papers instead of getting carried away on AP!

Sunday Feb 16 #

5 PM

Run 53:48 [3] 10.05 km (5:21 / km) +50m 5:13 / km

Easy road run to shake out the legs. They're not feeling too bad! Just have a little pain in my right glute and hamstring. Should only take a few days to feel good again!

Stopped off via my old house to see friends (unannounced, not weird, definitely okay to do) and got a slice of carrot and walnut cake. Very yummy! Nice to have a quick catch up too.

Felt light-headed on the run home; this isn't the first time it's happened and I'm not sure what's causing it. I'll keep an eye on that..

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