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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: helena

In the 7 days ending Oct 18, 2008:

activity # timemileskm+m
  orienteering2 2:04:00 8.7(14:15) 14.0(8:51) 50
  running2 1:22:00 6.67(12:17) 10.74(7:38) 10
  cycling1 55:00 10.0(5:30) 16.09(3:25)
  Total5 4:21:00 25.37(10:17) 40.83(6:24) 60

» now

Saturday Oct 18, 2008 #

(rest day)

another massage and ultrasound on my ankle.

Friday Oct 17, 2008 #

orienteering 40:00 [2] 4.0 km (10:00 / km) +50m 9:25 / km
(injured) shoes: Adidas Swoops

Setting out controls at Craiglockhart for school club in the afternoon.

Thursday Oct 16, 2008 #

running (track) 50:00 [4] 4.3 km (11:38 / km)
shoes: Asics

800m warm up and warm down plus stretching.

2 sets of 5 x 270m with a 100m walk recovery and 8min between sets.

Was pleased that my ankle held up OK on the bends.

Wednesday Oct 15, 2008 #

running 32:00 [3] 4.0 mi (8:00 / mi) +10m 7:56 / mi
(injured) shoes: Asics

Easy run with Bev to Currie kirk and back. Flat and straight so not too much pressure on ankle, which felt a bit stiff at beginning but loosened off.

Didn't want to do too much to aggrivate ankle. Had a sports massage in the afternoon which I hope will speed up recovery.

Tuesday Oct 14, 2008 #


injured ankle

cycling 55:00 [3] 10.0 mi (5:30 / mi)

Managed to cycle to work and back and walk in straight lines. Ankle feels much better but still sore at the side.

Sunday Oct 12, 2008 #

orienteering race (SOL) 1:24:00 [3] 10.0 km (8:24 / km)
(injured) shoes: Adidas Swoops

SOL at Inshriac South. Controls 4,5,6 were taken out due to a dangerous Capperceilidh. (by now you will have worked out that I can't spell!!)

Anyway I was navigating poorly as the rides weren't mapped well and I wasn't reading the contours well. Also running meters from the controls and not seeing them.

Going to number 10 I went over on my ankle, quite badly, but after sitting down for a few minutes made the decision to carry on. By number 12, I had realised that this was the wrong descision but since I was at almost the furthest away point thought that I might as well finish, another 5 controls though.

Had to ice my ankle immediately after run and Ronnie drove home so I could sit with my foot on the dash board.

Bad day at the office!

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