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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: timmeo

In the 7 days ending Oct 21, 2019:

activity # timemileskm+m
  Cycle MTB1 1:15:00 13.92(5:23) 22.4(3:21) 280
  Orienteering1 1:09:21 5.84(11:52) 9.4(7:23) 39018 /19c94%
  Run2 52:01 6.18(8:25) 9.94(5:14) 120
  Total3 3:16:22 25.94(7:34) 41.74(4:42) 79018 /19c94%

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Sunday Oct 20, 2019 #

Run warm up/down (Pippingford Park) 6:00 [2] 1.0 km (6:00 / km) +20m 5:27 / km
shoes: Innov8 Mudclaw 300

Orienteering race (Pippingford Park) 1:09:21 [4] *** 9.4 km (7:23 / km) +390m 6:07 / km
ahr:161 max:183 spiked:18/19c shoes: Innov8 Mudclaw 300

MV - CSC Final - Brown - Pippingford Park

Was worried before the start carrying a couple of niggles and have not tested the knee over this distance. Surprised it held together quite well, started feeling the knee pain come on after ~1hr but it didn't get too bad. Out of practice running in terrain and felt like a lot of walking. Navigation went well, the late start helped with tracks through bracken and half the controls had people wondering in/out of them, although I did spike the trickier reentrants/pits.

Mistakes ~1:15min
(1)(0:30) - Missed start kite as too busy folding/looking at map. So started slow and generally stop/start, didn't make much of a plan
(10)(0:15) - RC Somehow didn't spot big track so crossed stream early. Hit the control ok - quite a few lost time here
(16)(0:30) - RC Picked familiar crossing over route with more paths which was slower and involved crossing another big ditch

Actual distance: 10.7km (6:30min/km)

Saturday Oct 19, 2019 #

Cycle MTB (Chilterns) 1:15:00 [2] 22.4 km (3:21 / km) +280m 3:09 / km
ahr:122 max:156 shoes: MTB Boardman Comp HT 650b

Morning MTB from home on Henley loop. Paths muddy and harder work than usual.

Have been resting the last few days due to knee flaring up on Weds. Back is aching too and L quad is sore

Wednesday Oct 16, 2019 #

Run (Wallingford) 30:01 [3] 5.11 km (5:52 / km) +70m 5:30 / km
ahr:141 shoes: Inov8 Parkclaw 275

Warm up, down and between reps

Run intervals (Wallingford) 16:00 [4] 3.83 km (4:11 / km) +30m 4:01 / km
ahr:160 max:172 shoes: Inov8 Parkclaw 275

4 x 4' (hard) [2']
Intervals around the ridgeway loop. Feeling pretty good and covering a good amount of ground. Little bit of knee pain, perhaps it didn't like the downhill harder sections but back seems ok.

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