Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: immy

In the 7 days ending Mar 25, 2016:

activity	#	time	miles		km		+m
Running	4	1:57:23	14.38	(8:10)	23.14	(5:04)	99
Road cycling	1	1:56:46	33.05	(3:32)	53.19	(2:12)	445
Strength and conditioning	3	1:50:00
Stationary bike	1	30:00
Orienteering	1	15:44	1.89	(8:19)	3.04	(5:10)	13
Total	8	6:29:53	49.32		79.38		557

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Friday Mar 25, 2016 #

Event: NZ Orienteering Champs

10 AM

Running 16:57 [2] 3.02 km (5:37 / km) +15m 5:29 / km
shoes: Nike Zoom Streak Sep 15

Jog and strides in the morning with Gene.

1 PM

Running warm up/down 13:20 [2] 2.26 km (5:53 / km) +2m 5:52 / km
shoes: Nike Zoom Streak Sep 15

Orienteering race 15:44 [4] 3.04 km (5:10 / km) +13m 5:04 / km
shoes: Nike Zoom Streak Sep 15

Sprint around Nelson CBD. OK race I would say, no big error but lots of hesitating.

Trying not to be too negative because the problem is, I wasn't as fit as I have been in the past, and I knew it. So anyway, I felt very slooow.

BUT I am now finally feeling like I am able to get back into running, and like I want to train again. There were no niggles around the knee today - just have to make sure my glutes don't get too tight.

Also, the course was fun. Quite a few places where I lost time from hesitating trying to get the best route. One route which was definitely not the best (3-4).

All in all, SO happy to even be here, and be running, and be enjoying it again. Fitness can always be regained :)

C • positives 2

Running warm up/down 10:16 [2] 1.72 km (5:58 / km) +19m 5:40 / km
shoes: Nike Zoom Streak Sep 15

Thursday Mar 24, 2016 #

12 PM

Running 32:10 [3] 7.08 km (4:33 / km) +40m 4:25 / km
shoes: Nike Zoom Streak Sep 15

Pre-nationals/Post-nights jog. Mixture of speeds as per physio advice - a bit at tempo pace to start, then barefoot jogging, then some stride outs, then jog home. Legs felt really good which was nice. Still the odd twinge around the left lower ITB which is very minor, but which I am completely paranoid about.

Wednesday Mar 23, 2016 #

Note
(rest day)

Saw physio about left knee which has had the odd twinge around it.
Left glute is stronger than before but still not quite at the level of the right, and is tight. Had some deep needling in the glute which was very much not fun....

Spent rest of day sleeping.

Tuesday Mar 22, 2016 #

4 PM

Stationary bike 30:00 [2]

Strength and conditioning 40:00 [1]

Upper body S&C, with some sprinting beforehand. Hard work.

Easy spin on bike afterwards.

Monday Mar 21, 2016 #

11 AM

Strength and conditioning 30:00 [1]

Some supplementary upper body training.
No leg day for me this week! Don't want them to be too smashed haha.

5 PM

Running 44:40 [2] 9.06 km (4:56 / km) +23m 4:52 / km

Mostly flat jog and then some barefoot running around the grass concentrating on form. Still getting a few twinges around the left knee, better than when I went downhill on Friday though. Pretty minor but still UGH.

Enjoy the barefoot stuff so much though :)

Sunday Mar 20, 2016 #

10 AM

Road cycling 1:56:46 [3] 53.19 km (2:12 / km) +445m 2:06 / km

Cycle out from Brightwater to Wakefield, then the eighty-eight valley loop. One part of the ride was gravel, which was a bit unfortunate, but I refused to turn back. Legs ran out of oomph a bit on some of the hills but kept pushing on (slowly).

want to be doing long runs again, but still this was nice.
ultrasound course in the afternoon following was sweet too, so overall, has been a good weekend.

Saturday Mar 19, 2016 #

1 PM

Strength and conditioning 40:00 [1]

Upper body training again, with sprints beforehand.

spent afternoon in St Arnaud again but can't really count that as running...

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