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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: lost jokes

In the 30 days ending Nov 30, 2013:

activity # timemileskm+m
  Running12 7:47:43 55.53(8:25) 89.37(5:14) 148
  Orienteering5 4:47:54 23.13(12:27) 37.22(7:44) 203101c
  Hiking3 4:36:53 12.9(21:27) 20.77(13:20) 8325c
  Strength34 2:12:00
  Total53 19:24:30 91.56 147.36 434126c
averages - sleep:8

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Saturday Nov 30, 2013 #

9 AM

Strength 3:00 [3]

2x15 L&R.
10 AM

Orienteering 1:21:38 intensity: (25:00 @1) + (40:00 @2) + (16:38 @3) *** 10.32 km (7:54 / km) +19m 7:50 / km
40c shoes: Inov-8 Oroc 340

Overcast 8℃ (Feels like 6℃)

Checking labels on Veldhuizen for the competition next week. Wet and muddy, hard to run because of the dead branches on the ground and dense forest. Achilles good, bit tired feeling at the end but no pain and not sensitive :)

Orienteering 17:15 intensity: (3:00 @1) + (10:15 @2) + (4:00 @3) *** 2.33 km (7:24 / km) +17m 7:08 / km
4c shoes: Inov-8 Oroc 340

Part 2.
11 PM

Strength 3:00 [3]

2x15 L&R.

Friday Nov 29, 2013 #

9 AM

Strength 5:00 [3]

3x18 L&R. Still a small niggle in my right achilles, so after tomorrow I'll take some extra days off to not let it linger on.
11 AM

Hiking 1:45:24 [2] *** 7.89 km (13:22 / km) +19m 13:12 / km
shoes: Salomon XA Pro 3D Ultra 2

Rain showers 8℃ (Feels like 4℃)

Dad was giving a small clinic, so was able to come with him. Walking around the map of Ruinen for the last competition of this year, on 29th. Enjoyed it despite (or maybe even because of) the weather. Wet and cold feet at the end though.
3 PM

Orienteering 13:55 [2] *** 1.86 km (7:28 / km) +5m 7:22 / km
shoes: Salomon XA Pro 3D Ultra 2

Picking up some controls. Achilles ok.
11 PM

Strength 3:00 [3]

2x15 L&R.

Thursday Nov 28, 2013 #

8 AM

Strength 5:00 [3]

3x15 L&R.
11 PM

Strength 3:00 [3]

2x12 L&R.

Wednesday Nov 27, 2013 #

9 AM

Strength 3:00 [3]

2x15 L&R. Little 'tick' in my achilles, had that before. No pain so hope it goes away soon.
9 PM

Strength 5:00 [3]

3x15 L&R.

Tuesday Nov 26, 2013 #

9 AM

Strength 4:00 [3]

3x12 L&R.
12 PM

Running 43:53 intensity: (10:00 @1) + (27:53 @2) + (6:00 @3) 8.9 km (4:56 / km) +5m 4:55 / km
shoes: Asics Gel Cumulus 12

Partly overcast 7°C (feels like 5°C)

With Natalia on the bike again. Same route as last week. Achilles ok, little sensitive right near the heel. Body a bit tired, running didn't feel that easy.
11 PM

Strength 3:00 [3]

2x12 L&R.

Monday Nov 25, 2013 #

8 AM

Strength 3:00 [3]

2x12 L&R.
9 PM

Strength 5:00 [3]

3x15 L&R. Achilles feeling a bit tired yesterday and today, but not really sensitive/painful. Improvement I guess :)

Sunday Nov 24, 2013 #

9 AM

Strength 4:00 [3]

2x15 L&R.
11 AM

Orienteering 13:00 intensity: (10:00 @1) + (3:00 @2) *** 1.44 km (9:03 / km) +15m 8:36 / km
shoes: Inov-8 Oroc 340

Club training on Dieverzand. Relocation exercise as warming up: I was running up front and whenever I stopped the others had to relocate. Afterwards they had to draw the route we ran. Fun.

Orienteering 34:59 intensity: (6:00 @1) + (12:00 @2) + (12:59 @3) + (4:00 @4) *** 4.53 km (7:44 / km) +35m 7:27 / km
12c shoes: Inov-8 Oroc 340

After the relocation they got an only contours-map with a line-O, which I think in hindsight was a bit too long (2,9km). Last exercise was this one, some more practice in relocation.

I made a course consisting of 12 controls, again I was running up front and whenever I gave a signal they had to turn their map over, relocate and run to the control (in sequence). Will definitely repeat this one another time, it was great to see runners sprinting in different directions through the beautiful heath covered forest. Also good to run with the whole group, people start giving each other tips and I think questions and advice are very easily asked.

Orienteering 10:26 intensity: (2:00 @2) + (6:26 @3) + (2:00 @4) *** 1.63 km (6:24 / km) +15m 6:07 / km
5c shoes: Inov-8 Oroc 340

Picking up a few controls at good speed.
11 PM

Strength 5:00 [3]

3x15 L&R.

Saturday Nov 23, 2013 #

8 AM

Strength 3:00 [3]

2x12 L&R.
11 AM

Hiking 1:42:44 [1] * 7.56 km (13:35 / km) +14m 13:28 / km

Sunny 6°C.

Short hike with Natalia at the Drentsche Aa on the way from Groningen to Steenwijk. Fantastic morning :)
4 PM

Hiking 1:08:45 intensity: (30:00 @1) + (30:00 @2) + (8:45 @3) ***** 5.32 km (12:56 / km) +50m 12:21 / km
25c shoes: Salomon XA Pro 3D Ultra 2

Putting out controls for the club training at Dieverzand with Natalia. Nice challenge because the last hour was in the dark... Fortunately I had a good lamp with me :)
11 PM

Strength 3:00 [3]

2x12 L&R.

Friday Nov 22, 2013 #

11 AM

Strength 3:00 [3]

2x12 L&R.

Thursday Nov 21, 2013 #

10 AM

Strength 5:00 [3]

3x15 L&R.
3 PM

Running 53:36 intensity: (9:00 @1) + (30:00 @2) + (10:36 @3) + (4:00 @4) 10.87 km (4:56 / km) +35m 4:51 / km
shoes: Asics Gel Cumulus 12

Sunny 5°C (feels like 2°C)

Winter is coming, lovely weather today! Might've gone out for a bit too long considering the state of my achilles, but it all went fine in the end. First time doing this route since a long time. One longer acceleration because the running felt easy and I almost automatically started increasing my pace.

Hip a bit annoying around the 6km mark, but better after that. Not stiff. Feeling achilles slightly during, but good afterwards. Now a bit of rest, then club training on sunday.

Wednesday Nov 20, 2013 #

9 AM

Strength 5:00 [3]

3x15 L&R.
10 PM

Strength 3:00 [3]

2x12 L&R.

Tuesday Nov 19, 2013 #

12 PM

Strength 4:00 [3]

3x12 L&R.
2 PM

Running 46:38 intensity: (10:00 @1) + (13:08 @2) + (22:00 @3) + (1:30 @4) *** 8.8 km (5:18 / km) +16m 5:15 / km
shoes: Inov-8 Oroc 340

Easy run on Havelte West with map, but staying mostly on the trails. Wherever I went off-trail I increased the speed though. 3x100m accelerations at the end.

Hip a bit painful/annoying, but not stiff so that might be an improvement. Pouring down with rain during the accelerations and the cool down to home, lots of fun :)

Going to keep doing the one day on/off schedule until I feel my achilles is doing perfectly fine, then I will try to run two consecutive days.
11 PM

Strength 4:00 [3]

3x12 L&R.

Monday Nov 18, 2013 #

11 AM

Strength 4:00 [3]

2x15 L&R.
11 PM

Strength 4:00 [3]

2x15 L&R.

Sunday Nov 17, 2013 #

11 AM

Strength 4:00 [3]

2x12 L&R. Skipped the bent knee exercise for my left leg, because the problem is on my right achilles and it was giving some problems for my ankle.
12 PM

Running 38:28 [1] 5.97 km (6:27 / km) +3m 6:26 / km
shoes: Asics Gel Cumulus 12

Nice run with Natalia, found some cool muddy trails and even spotted a deer when we came round a corner. Unfortunately Natalia has some problems with (side) stitches, so we took a lot of breaks and the pace wasn't that high.
11 PM

Strength 4:00 [3]

2x12 L&R.

Saturday Nov 16, 2013 #

Note
(rest day)

Friday Nov 15, 2013 #

10 AM

Strength 4:00 [3]

2x12 L&R.
2 PM

Running 45:18 intensity: (10:00 @1) + (26:00 @2) + (9:18 @3) 8.95 km (5:04 / km) +5m 5:03 / km
shoes: Asics Gel Cumulus 12

Good feeling, body getting used to running. Achilles and shin fine, hip still a little bit stiff after but that'll get better over time. Dressed too warm with my thermo.

Thursday Nov 14, 2013 #

9 AM

Strength 4:00 [3]

2x12 L&R.
10 PM

Strength 4:00 [3]

2x12 L&R.

Wednesday Nov 13, 2013 #

9 AM

Strength 4:00 [3]

2x10 L&R.
1 PM

Running 48:24 intensity: (10:00 @1) + (22:00 @2) + (14:00 @3) + (2:24 @4) 9.45 km (5:07 / km) +12m 5:05 / km
shoes: Asics Gel Cumulus 12

Nice run through the city. Achilles ok, no problems afterwards. One tiny acceleration in the middle of the run.

Tuesday Nov 12, 2013 #

8 PM

Strength 4:00 [3]

2x10 L&R.

Monday Nov 11, 2013 #

11 AM

Strength 4:00 [3]

2x10 + 2x10 L+R.
1 PM

Running 30:38 intensity: (10:00 @1) + (20:38 @2) 5.52 km (5:33 / km) +19m 5:27 / km
shoes: Asics Gel Cumulus 12

Shorter one today to not overdo it. Body feeling good. Achilles not sensitive but feeling slightly tired.
10 PM

Strength 4:00 [3]

2x10 L&R.

Sunday Nov 10, 2013 #

Event: NK long distance 2013
 

Note
(rest day)

Checking out Delfzijl with Natalia and Jasiek.

Saturday Nov 9, 2013 #

12 PM

Running 43:57 intensity: (1:57 @1) + (26:00 @2) + (16:00 @3) 8.89 km (4:56 / km) +3m 4:56 / km
shoes: Asics Gel Cumulus 12

With Natalia on the bike. Nice weather, though a bit chilly. Feeling good physically, but achilles right still a bit sensitive. Right hip also starting to get a bit stiff at the end of the run, but really lightly. Might be smart to do a proper warm up and cool down too from now on.

Also probably going to buy new running shoes soon, because it seems these are worn out. They've done 950km now and are too old in general. Next to that have to watch out to not get too enthousiastic right now but build my mileage gradually...
1 PM

Strength 4:00 [3]

Eccentric exercises for achilles. 2x10 L and R. Just some prevention.

Thursday Nov 7, 2013 #

4 PM

Running 47:24 intensity: (7:00 @1) + (25:24 @2) + (15:00 @3) 8.98 km (5:17 / km) +30m 5:11 / km
shoes: Asics Gel Cumulus 12

Had a visit at the doctor this morning, shin seems to be nothing serious. It might take a few months (more) to heal, but it's no problem to train with it. Would be good to massage it now and then, especially before running. Just going to continue my steady runs then :)

This run was a bit longer than planned, but body held up fine. Lots of fun running through the mud and sand through Havelte West. Funny how the long rest period seems to have been beneficial for my shin, because there's almost no reaction anymore during or after running. Right achilles a tiny bit sensitive after the run.

Tuesday Nov 5, 2013 #

5 PM

Running 35:25 intensity: (5:00 @1) + (29:00 @2) + (1:25 @3) 6.76 km (5:14 / km) +5m 5:13 / km
shoes: Asics Gel Cumulus 12

Chilly evening run, but was dressed up warm enough (thermo, hat+gloves). Good pace but felt very easy, could've continued much longer I guess. It's probably a really good idea to just do these runs 3x a week :) Hamstrings a bit tight and lower back a bit stiff, still because of sunday. Shin ok.

Monday Nov 4, 2013 #

Note
(rest day)

Sunday Nov 3, 2013 #

Event: Interclub / NC 7
 
11 AM

Running warm up/down 3:06 [1] 0.53 km (5:50 / km) +4m 5:37 / km
shoes: Inov-8 Oroc 340

Orienteering race 1:20:55 [4] **** 12.24 km (6:37 / km) +90m 6:23 / km
31c shoes: Inov-8 Oroc 340

Interclub, Dieverzand. Distance 10,7km.
Splits
Map+Route

After planning the courses for the Drenthe 3 days here, I knew the map quite well and that gave me a pretty big advantage today.
Physically I knew I was going to struggle, but I just wanted to run a nice race so I started at a slow pace. Totally done by the end anyway with all the rough running.
Technically pretty ok, mostly small mistakes caused by a lack of discipline and sharpness; standing still 30m from the control trying to relocate because I expected I'd see it anyway when getting close.
Funny because that's exactly what I was trying to prevent when planning my courses, and I knew a different approach in orienteering was needed compared to what you can normally get away with here in NL.
According to the splits I lost about 4' in total, I can live with that :)

Had fun, but to really enjoy it I should increase my fitness just a bit more. Flying through the forest with good flow is always more enjoyable than struggling the entire time...
1 PM

Orienteering 35:46 [1] ** 2.87 km (12:27 / km) +7m 12:18 / km
9c shoes: Asics Gel Cumulus 12

Taking in controls, walking. Feeling tired.
4 PM

Note

Back home felt really tired, almost like getting a flu. Gradually got better and in the evening just before going to sleep I felt pretty much fine again. Maybe just not used to racing anymore?

Friday Nov 1, 2013 #

2 PM

Running 30:56 [2] 5.75 km (5:23 / km) +11m 5:20 / km
slept:8.0 shoes: Asics Gel Cumulus 12

Trying to get a bit of colour back in my log ;) Easy run in the light drizzle. Want to make a habit out of running at least 3x a week, just to keep a bit fit.

Shin protesting a little bit, but held up well.

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