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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Spongey

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Run11 6:30:10 51.46(7:35) 82.82(4:43)
  Orienteering3 2:55:00 17.71(9:53) 28.5(6:08)
  5-a-side football1 50:00
  Gym2 30:00
  Total13 10:45:10 69.17 111.32
  [1-5]13 10:15:10

» now

Sunday Oct 23, 2016 #

1 PM

Orienteering 44:00 [5] 7.5 km (5:52 / km)

SHI Relay.
Had no plans of running this and was hobbling around watching. Had said I would only put on kit if another team mp'ed, and when Dan managed first leg cleanly I thought no need for me, relaxed and had my lunch. Then about 30mims later. Doug arrived simultaneously at the finish (as a mp) as Jamie came through the spectator on second leg as now first placed Scottish team with our other Scottish team not in sight and a good few English teams around. Oh no - now I had to run. Then in the next 15mins the mixture of adreniline/paracetomol/ibprofen got me to the start line in kit.
Then for the next 44mins I just gritted my teeth and tried to run. Pain was bearable in the terrain where it was soft and I could heel strike, on the paths and running fast on the ball of my foot was not great.
Chasing gg for a third of the course was great to get into it and give something to think about other than sore stuff. Then he missed and I just tried to keep going. When he caught me again i just had no extra gear, disappointing, but just enough to let the team retain their title.
Much happier that I actually read the map and was running at a speed I could navigate today.
Doug owes me a pint and I owe Dan some more respect (history should have taught me Doug was the real liability :P}

Saturday Oct 22, 2016 #

11 AM

Run (warm up) 20:00 [1] 3.0 km (6:40 / km)

12 PM

Orienteering 1:30:00 [5] 15.0 km (6:00 / km)

SHI individual
Felt tired and couldn't concentrate. Because I felt tired I tried to push the running the whole way, didn't trust I was moving fast enough and just didn't navigate or give the terrain the respect it deserved. The consequence of this was a huge number of massive mistakes, and a grumpy me.
Then with a km to go I booted a tree stump I didn't see with the big toe on my left foot really hard and was in a ball on the ground holding it for a good few minutes. It hurt just as much as when I broke my arm orienteering so I was very happy to be looked after by some very kind Irish and Welsh guys nearby who made sure I got back to the assembly safely. Thank you!
Then I went to AE and got an x-ray and was told it wasn't broken - so will be hobbling about for a few days but nothing more serious.
Bit of a sh*t day all in all.
(Silver lining was that Scotland won the individual!)

Friday Oct 21, 2016 #

12 PM

Run 35:00 [2] 8.0 km (4:23 / km)

Up very early to get away early for shos. Felt v tired on this run.

Thursday Oct 20, 2016 #

8 AM

Run 32:40 [2] 7.3 km (4:28 / km)

Gym (physio exercises) 15:00 [0]

7 PM

Run 22:30 [4] 5.0 km (4:30 / km)

3x1mile off 7.5mins (4.51,3,2mins)
There were meant to be 5 of them but my stomach disagreed

Run 1:00:00 [2] 13.5 km (4:27 / km)

run into intervals then extended warm down to make me feel like i had actually done something this evening

Wednesday Oct 19, 2016 #

7 PM

Run 40:00 [3] 7.3 km (5:29 / km)

Night o in sauchie with gg warm up and down

Orienteering 41:00 [3] 6.0 km (6:50 / km)

Jec course with controls out

Tuesday Oct 18, 2016 #

8 AM

Run 38:00 [2] 7.86 km (4:50 / km)

Gym (physio exercises) 15:00 [0]

6 PM

Run 30:00 [2] 6.55 km (4:35 / km)

Warm up to hills
7 PM

Run 19:00 [1] 3.6 km (5:17 / km)

Jog most of the way home with bry after hills

Run 26:00 [5] 5.5 km (4:44 / km)

Kelvingrove hills - top turn out of guys and thankfully short session

4x [2mins (jog down) 1min (jog down)] + one 2min rep at the end where the wheels came off

feeling very powerful on the short reps where it was an extended sprint, struggling more on the longer ones where the climbing was more at a threashold
8 PM

Run 24:00 [2] 6.0 km (4:00 / km)

Slightly faster to end the run home

Monday Oct 17, 2016 #

8 AM

Run 29:00 [2] 6.21 km (4:40 / km)

Collecting cars parked in random places after the weekend
6 PM

Run 14:00 [2] 3.0 km (4:40 / km)

5-a-side football 50:00 [3]

7s tonight, lots more running

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