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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: lost jokes

In the 7 days ending Feb 8, 2015:

activity # timemileskm+m
  Running6 3:10:09 22.77(8:21) 36.64(5:11) 151
  Orienteering2 1:15:05 7.21(10:25) 11.61(6:28) 20926c
  Total6 4:25:14 29.98(8:51) 48.25(5:30) 36026c

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Sunday Feb 8, 2015 #

Event: MV Southern Championships & Interland (UKOL)
 
10 AM

Running warm up/down 14:21 intensity: (2:00 @1) + (5:30 @2) + (6:51 @3) 2.31 km (6:13 / km) +113m 5:00 / km
shoes: Inov-8 X-Talon 212 #2

To the start. Little faster than I liked, was running late.

Orienteering race 51:30 intensity: (26:00 @1) + (5:30 @2) + (5:00 @3) + (15:00 @4) *** 8.15 km (6:19 / km) +95m 5:58 / km
7c shoes: Inov-8 X-Talon 212 #2

Interland, Sheepleas & White Downs. Distance 15,1km.
Results

Had a sloppy start to 1, then to 2 while running along the slope my left knee started protesting again. Had to walk for a bit. Small mistake to 3 as well, then better until 6. Noticed my right knee was stiff again and was not having fun partially because of that. Messed up 7 because I was too rushed and just not experienced with navigating on slopes like this. On the way to 8 I twisted my left ankle slightly, stopped for a minute or so and decided to bail out.

Road running is more important to me now and I didn't want to risk a bigger ankle injury. Besides that, I also want my knees to heal properly. Annoyed and dissappointed, but still enjoyed the fun weekend in good company.

Saturday Feb 7, 2015 #

2 PM

Running warm up/down 7:05 intensity: (3:00 @1) + (3:35 @2) + (30 @4) 1.25 km (5:40 / km) +16m 5:19 / km
shoes: Inov-8 X-Talon 212 #2

Orienteering 23:35 intensity: (3:00 @1) + (6:00 @2) + (9:35 @3) + (5:00 @4) *** 3.46 km (6:49 / km) +114m 5:51 / km
19c shoes: Inov-8 X-Talon 212 #2

Interland training, The Nower (1:5.000). Distance 3,1km (7'36"/km).
Results.

Took it easy, didn't want to push before tomorrow's race. Had a really sharp pain in my left knee while running uphill and along slopes, which forced me to walk a few times. Right knee got stiff again too. Really annoyed and worried. Sloppy with orienteering in the beginning, better after. Fun little area for a forest sprint.

Running warm up/down 4:06 [1] 0.67 km (6:08 / km) +1m 6:06 / km
shoes: Inov-8 X-Talon 212 #2

Friday Feb 6, 2015 #

5 PM

Running 47:37 intensity: (5:00 @1) + (42:00 @2) + (37 @3) 9.77 km (4:52 / km) +4m 4:52 / km
shoes: Inov-8 F-Lite 240

Clear 1℃.

Just after sunset. Beautiful red glow over the city :) Calves still a bit tight and achilles a bit tired but better than yesterday. Focused on arm swing after seeing the race video and noticing it looks like I'm carrying two big buckets of water while running.

Thursday Feb 5, 2015 #

4 PM

Running 59:03 intensity: (8:00 @1) + (45:00 @2) + (6:03 @3) 12.11 km (4:53 / km) +10m 4:51 / km
shoes: Inov-8 F-Lite 240

Partly cloudy 0℃.

Beautiful sunset and allround enjoyable run. Felt light and easy, apart from tight lower calves. Didn't care much about the pace, just went with it. Best run of the year so far, fucking awesome.
10 PM

Note

Calves and right achilles bit sore/tight from the run.

Wednesday Feb 4, 2015 #

Note
(rest day)

Not really planned, but didn't have time and legs still felt a bit sore so the choice was easy.

Tuesday Feb 3, 2015 #

6 PM

Running 28:46 intensity: (24:00 @1) + (4:46 @2) 5.3 km (5:26 / km) +3m 5:25 / km
shoes: Inov-8 F-Lite 240

Clear 4℃.

Planned 7k, but this was long enough. Still sore upper legs. Easy pace.

Monday Feb 2, 2015 #

10 AM

Note

Tight calves and sore quads, but achilles fine.
5 PM

Running 29:11 [1] 5.24 km (5:34 / km) +4m 5:33 / km
shoes: Inov-8 F-Lite 240

Cloudy/Drizzle 2℃.

Sore muscles, especially upper legs. Glad I went out though, felt good to run at a really slow pace and thinking back about the race and enjoying it once more :) Downhill a bit painful.

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