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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: immy

In the 7 days ending Mar 27, 2016:

activity # timemileskm+m
  Orienteering3 2:50:32 10.48(16:17) 16.86(10:07) 507
  Running5 2:08:14 15.17(8:27) 24.41(5:15) 182
  Strength and conditioning3 1:50:00
  Stationary bike1 30:00
  Total9 7:18:46 25.64 41.27 689

» now

Sunday Mar 27, 2016 #

10 AM

Running warm up/down 10:51 [2] 1.27 km (8:34 / km) +83m 6:27 / km
shoes: inov8 X-talon 212s Jan 2016

Orienteering race 1:31:00 [3] 8.38 km (10:51 / km) +350m 8:59 / km
shoes: inov8 X-talon 212s Jan 2016

Long distance at Big Bush. Actually really enjoyed this, though it was quite an adventure... Very rough and slow terrain. Clearly didn't have enough terrain experience of late as I felt a bit slow and not that confident. Also made a few mistakes sadly :( The first at 2 where I was too high up the spur. Then at 5, I took the very muddy track around the hill, but stopped way too soon at something which looked kind of like the end of the track?! was weird. But then it wasn't the end. Still I lost time dithering.

6 was quite tricky as was on the side of a hill and I ran just below it and missed it at first. Then 9 chose the lower route, and the approach to the control was very vague, again somewhere on a steep hill slope. More time lost...

Georgia caught up with me here due to all these mistakes so then we were together for a bit. Was actually nice to have someone else there for confidence. Got a bit ahead at 13 but then too low for 14 so Georgia passed me again.

It was awesome to get out of that forest finally and run fast for the last loop! though the legs didn't have so much energy by then. Got a little ahead of Georgia in that very very painful road sprint (with a hill) to the final control and finish.

Overall, I actually did enjoy it, and didn't worry about the mistakes too much, just tried to keep going. Very motivated to get back into things and try to improve again! Long distance is the best :)

Saturday Mar 26, 2016 #

9 AM

Orienteering 1:03:48 [2] 5.43 km (11:45 / km) +144m 10:22 / km
shoes: inov8 X-talon 212s Jan 2016

Waking up controls. Probably (definitely) the fastest I have ever gone on this map.

Kinda glad to see the last of it. Yes the courses were too short today, but they were too hard and/or too long before... However, feedback I received was actually pretty positive. Don't know what feedback Graham and Jason received. Generally seems like people had a good time :)

I kind of feel like they could either be too short and easy, or impossible. there was no middle ground.
5 PM

Strength and conditioning 40:00 [1]

Did some glute exercises, some upper body stuff, and lots of stretching.

Friday Mar 25, 2016 #

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 :)

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 #

(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 :)

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