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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sophie Howes

In the 7 days ending Feb 19:

activity # timemileskm+m
  Orienteering3 2:07:42 5.37 8.65 70
  Physical Therapy4 1:17:00
  Strength 3 40:00
  Stretching / Flexibility 2 17:00
  Walking 1 12:08 0.8(15:10) 1.29(9:26)
  Cycling 1 10:00 2.22(4:30) 3.57(2:48) 25
  Total6 4:43:50 8.39 13.51 95

» now

Sunday Feb 19 #

Orienteering race 20:57 [2] 3.2 km (6:33 / km)

relay with hollie and tucker!

i was able to run the whole thing (okay with a couple minor breaks)! my knee didn’t hurt too much but now the other one is starting to hurt. easy course, more of a sprint course which isn’t too much of my thing but am working on sprints.

Orienteering 20:00 [1] 1.6 km (12:30 / km)

control pickup, let dad navigate so he could try it out

Stretching / Flexibility 7:00 [1]

should have warmed up/down more

Saturday Feb 18 #

Orienteering race 56:45 [3] 3.85 km (14:44 / km) +70m 13:31 / km

length is an estimation of what i think i did.
analysis to collect my thoughts:

1: honestly don’t remember how i got to 1 but i did decent so that’s nice.
2: on 2 i should’ve gone west but i took a compass bearing from the rocks and as always i messed my compass bearing up and ended up on a trail. walked the rest of the way to 2 to not make another mistake (like i did at nationals haha)
3: knee pain started at 1 but increased when going to 3, walked a good amount but i did run a bit. as i got to 3 i went up the hill which was a mistake because my fitness is pretty awful right now and took a minute to find the control
4: did decent, got tired and had some knee pain
5: should’ve gone on the forest side of the vegetation boundary to begin with, hesitated for a minute on that, also crossing the stream was really fun
6: tired again, slowed down
7: tired, walked up the hill, got off at the first set of rocks cause i wasn’t focusing
8: i liked this control and route choice was good
9: boardwalk was slippery, went slow on these and was tired
10: i saw zariah and honestly was thinking about how fast zariah was going to overtake me (not long), again i was tired, liked this control too
11:i was tired, collected myself for a minute and then started to actually run
i finished.

overall my fitness is really not where i want it to be, but i can’t as much as i would like with a bad knee, made some avoidable mistakes but the course was really good

Stretching / Flexibility 10:00 [1]

should’ve stretched and warmed up/ down more

Friday Feb 17 #

Physical Therapy 45:00 [2]

my knee feels like it gets slightly worse each week. it used to just be pain when exercising but it has started to hurt when resting now too. i got my knee taped but it still hurts a lot and i don’t think i’ll be able to run tomorrows race but that’s alright.

on another note: the doctor said they couldn’t do much for me and i’ve been referred to seattle children’s, so that’s some progress :)

Orienteering 30:00 [2]


i did some running wild and analyzed routes for some of the courses i’ve done on running wild and the ones for fire mountain. honestly i should’ve taken more time on the courses to really think about everything, and then my finger kept slipping and my course would add on like 200m extra because of that

Strength 10:00 [3]

core exercises and a bit of arm stuff

Thursday Feb 16 #

Cycling 10:00 [2] 2.22 mi (4:30 / mi) +25m 4:21 / mi

i’m guessing on the stats but i do know the distance

top tip: don’t go on bike ride with a bad knee, it hurts.
but in my defense i haven’t been on a bike ride since i hurt my knee and i wanted to see how it would feel but it’s obvious it would hurt.

also my knee pain won’t stop which isn’t a good sign for the races this weekend but doctors appt and physical therapy tomorrow!

Physical Therapy 10:00 [2]

daily exercises and stretches

taking it easy today and tomorrow so my knee is well rested (and hopefully no major pain) by saturday

Wednesday Feb 15 #

(rest day)

i wanted to do my physical therapy but my knee is not having a good time today (i think my knee is irritating the top half of my leg so it’s painful in multiple locations but i’m hoping it should resolve by the morning) so calling it a rest day, the doctor appt i thought was today is actually friday too. i’ll try to get out tomorrow but i have some appointments throughout the day.

Tuesday Feb 14 #

Walking 12:08 [1] 0.8 mi (15:10 / mi)

i got home later than normal and wanted to go to the park but there was people there so i turned around. also it was freezing so i tried to run at one point but my knee was hurting so i had to stop

Physical Therapy 10:00 [1]

daily exercises and stretches, doctor appt tomorrow!

Strength 15:00 [2]

doing strength is actually kind of fun
7 AM


my knee is irritated today and there was a small rush of pain on the stairs (normally not a good sign) so probably no walking or running today to give it a rest

Monday Feb 13 #

Strength 15:00 [2]

was out until sunset and i didn’t want to do my homework so i forced myself to do something productive (aka this)

Physical Therapy 12:00 [2]

daily exercises and stretches

i think my knee is slowly starting to get better which does improve my mood

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