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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Big Jon

In the 7 days ending Apr 22, 2018:

activity # timemileskm+m
  steady run4 3:34:00
  orienteering4 2:52:00
  Pilates1 1:00:00
  Physio exercises2 30:00
  Intervals1 16:00
  Total7 8:12:00

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Sunday Apr 22, 2018 #

orienteering 20:00 [3]

Hanging controls at Dinnet, too soon after large breakfast, struggling.

orienteering 41:00 [3]

Collecting controls at Dinnet, going OK till too many stakes to run easily, then lack of food struck and I shuffled back.

Saturday Apr 21, 2018 #

orienteering 1:05:00 [3]

Hanging controls at Dinnet - I got the nice western moor bit :-) :-) :-)
Then a wee trot round to check some others. Legs very tired but not painful - yesterday must have worked something but done no damage.

Physio exercises 15:00 [2]

Friday Apr 20, 2018 #

Intervals intervals 16:00 [5]

Railway line 4x4+2. Felt a bit of a niggle in upper ham/lower glute and a bit of adductor pain at start of each interval but apart from that no problems. Limiting factor was totally breathing - need more sessions like this to try to regain aerobic capacity.

steady run warm up/down 37:00 [3]

Slightly extended warm-up and down (mostly to avoid steep hill on return ;-)
Hot day - taps aff after first interval and sweating buckets, lovely.

Thursday Apr 19, 2018 #

orienteering 20:00 [2]

Hanging and collecting controls for after-school club. 20C ! :-)

Physio exercises 15:00 [2]

Felt good

Wednesday Apr 18, 2018 #

orienteering race 26:00 [5]

Forest Sprint, Tillyfourie. Felt very tired and lethargic warming up but luckily 1km+ to start so just plodded slowly uphill and gradually got my head in gear and legs at least moving smoothly, if slowly. Felt very heavy legged at start but had some downhill legs to try to get legs going a bit - lost time at 3 & 4 - distracted at both by youngsters, moral - don't trust novice juniors ;-)
Pushed hard on uphills, trying to keep moving positively in the right direction. A bit thrown in places by windblown, some on map, some more recent. Extra ditches 11-12 almost cost me time but I realised the control was further on.
Happy with performance, pushed hard despite very tired legs (from yesterday's run) and a head that initially wasn't interested. There is some fitness and strength in my body, just need some more training to improve it.
Aware of right glute/groin/leg but never hurt and worked hard to maintain good running action throughout course.

steady run warm up/down 20:00 [3]

to start, back from finish.

Tuesday Apr 17, 2018 #

steady run 2:15:00 [3]

Guiding for Running the Highlands. Big Birse track, Carnferg, Fungle, Guard, TowerO'Ess, Jamies road, back up Fungle to Guard, Cistern track then cut through to Gamie track and back.
18km 700m - had been told the guy wanted 25km, but he was more than happy!
Right leg - feeling it throughout but only a bit achey in last couple of km (gentle downhill forest road). A bit twingey after but nothing too bad.

Monday Apr 16, 2018 #

Pilates 1:00:00 [1]

Matwork, good session, good glute exercises.

steady run 22:00 [3]

Loop round Dess Woods, lovely late afternoon, warm and dry underfoot. Feeling OK but a bit sluggish.

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