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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Jan 9, 2011:

activity # timemileskm+m
  Orienteering4 3:06:25 20.94(8:54) 33.7(5:32) 370
  Trail/terrain running4 34:11 3.67(9:19) 5.9(5:48) 40
  Road/track running1 13:19 1.68(7:56) 2.7(4:56) 40
  Total4 3:53:55 26.28(8:54) 42.3(5:32) 450

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Sunday Jan 9, 2011 #


Hospital. Limping. Sunbathing

Saturday Jan 8, 2011 #


Hospital. Limping. Sunbathing

Friday Jan 7, 2011 #


Hospital. Limping. Sunbathing

12 PM

Trail/terrain running warm up/down 3:00 [2] 0.6 km (5:00 / km)
shoes: inov8 x talon

Orienteering 35:28 intensity: (14:41 @2) + (20:47 @3) 7.5 km (4:44 / km) +50m 4:35 / km
ahr:141 max:165 (injured) shoes: inov8 x talon

Group training in a thunderstorm - running with Nixon and Shminty. Different micro and macro route choices (not much difference). Running a bit faster when we got behind to catch up. Me and Mark almost shat ourselves on the way to number 2 when lightning hit the ground about 100m away, and we were going to run back to the car (which in retrospect would have been a good idea). After a bit of chat, it seemed like the storm was moving away so we carried on.

A bit later I got behind when I got stuck in some dense bushes, so I was pushing a little to catch up. I was about 60m behind the others again when suddenly I found myself lying on the floor with a sore foot. I stood up and tried to carry on, but found I couldn't get my right foot to touch the ground, and when I tried to it really hurt. I looked down and saw that I had a stick sticking out of the arch of my shoe. I tried to pull it out, but it wasn't moving. So I tried to take my shoe off. My foot was shaking pretty hard so it was quite difficult to undo the laces, and I was a little worried that I had cut myself too. Finally I got the laces untied, but then my shoe didn't want to come off - I soon realised after that was because I had 2cm of stick buried in my foot pinning the shoe in place. The shock of seeing a big stick covered in blood emerging from my foot was worse than the pain itself, and I was almost sick. There was actually surprisingly little blood considering the damage done, but it was clear I wasn't finishing the training. As soon as I had realised that I was in trouble, I screamed at the others who I could still see in the distance, but they didn't hear me over the wind. I tried to start hopping, and realised I could hobble without putting too much weight on the foot, so I hobbled the km or so back to the car (luckily we were near the end). The others had gone looking for me by this point, but I was off line walking barefoot down the paths.

The trip to hospital was interesting as none of us spoke spanish, no-one in the hospital spoke more than a few words of english, and my EHIC insurance card had technically expired (why do they expire when they are free anyway!?!?). I managed to get treated and I was told not to walk on it, but that they couldn't give me any crutches (?!?!). Interesting. Anyway.

A daily trip to the hospital punctuated the rest of the training camp, and I am grateful to Laura for taking over the driving for me and taking me each day. I now have a hole you could stick your thumbnail in in the arch of my foot and the cross country season at least seems unlikely. Can't put weight on the foot, can't get it wet, so no training for a while.

Thursday Jan 6, 2011 #

11 AM

Trail/terrain running warm up/down 20:18 [2] 3.7 km (5:29 / km)
shoes: inov8 x talon

Orienteering 54:02 intensity: (38:41 @2) + (14:43 @3) + (38 @4) 8.8 km (6:08 / km) +120m 5:45 / km
ahr:127 max:156 shoes: inov8 x talon

Steady training with different sections - contour only, corridor, follow the contour, blanked sections, control pick etc. Ran the control pick a bit faster.

Wednesday Jan 5, 2011 #

1 PM

Orienteering 1:15:50 intensity: (9:43 @2) + (46:13 @3) + (19:06 @4) + (48 @5) 12.9 km (5:53 / km) +150m 5:33 / km
ahr:150 max:166 shoes: inov8 x talon

First acclimatisation session in the Barbate dunes. Hilliest bit and quite bushy. Swim in the sea afterwards. Little bit in the middle faster otherwise pretty steady

Trail/terrain running warm up/down 3:49 [2] 0.5 km (7:38 / km) +40m 5:27 / km
shoes: inov8 x talon

Jog to start
5 PM

Road/track running warm up/down 13:19 [2] 2.7 km (4:56 / km) +40m 4:36 / km
ahr:129 shoes: inov8 road 255

Warm up

Orienteering 21:05 intensity: (39 @2) + (1:04 @3) + (7:13 @4) + (12:09 @5) 4.5 km (4:41 / km) +50m 4:26 / km
ahr:164 max:173 shoes: inov8 x talon

Faster forest 'sprint' session. Fast and pretty accurate

Trail/terrain running warm up/down 7:04 [2] 1.1 km (6:25 / km)
shoes: inov8 x talon

Tuesday Jan 4, 2011 #

(rest day)

Travelling to Canos De Meca, near Barbate, south coast of Spain

Monday Jan 3, 2011 #

(rest day)

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