Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 7 days ending Feb 16, 2014:

	activity	#	time	miles		km		+m
	Orienteering	2	4:33:00	24.05	(11:21)	38.7	(7:03)	100
	Trail running	4	2:17:00	11.93	(11:29)	19.2	(7:08)
	Cross training	2	2:00:00	7.77	(15:27)	12.5	(9:36)
	Swimming	2	1:10:00
	Strength	3	1:00:00
	Cycling	1	30:00	7.02	(4:16)	11.3	(2:39)
	Running	1	5:00	0.31	(16:06)	0.5	(10:00)
	Total	8	11:35:00	51.08		82.2		100
averages - sleep:7.1 rhr:49 weight:61.8kg

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Sunday Feb 16, 2014 #

Note
slept:8.0 (injured)

Sacral fracture. Pain 2.

Orienteering 1:30:00 [2] 13.7 km (6:34 / km)

looong O training Sao Bartolomeu do Outeiro. niiice! soft ground and good visibility, perfect terrain for me right now. loved it! :D

Orienteering (sprint) 35:00 [2] 6.5 km (5:23 / km)

sprint training in Evora. really fun course even when jogging! sacrum didn't like cobbles too much tho..

Running warm up/down 5:00 [1] 0.5 km (10:00 / km)

Saturday Feb 15, 2014 #

Note
slept:6.0 (injured)

Sacral fracture. Pain 2-3. Didn't sleep very well cos it was late when we got there and freezing in our room!

Orienteering 1:15:00 [3] 11.0 km (6:49 / km) +100m 6:31 / km
ahr:161 max:178

easy training in cork tree terrain of Coucu, mostly jogging. worked fine in flat and ascends but in descends I had to be careful. some pain in the sacrum but not too much. my shape is crap (heart rate skyhigh in slow jogging pace!) but it was lovely to get out and orienteer! :)

Orienteering 1:13:00 [1] 7.5 km (9:44 / km)

easy corridor O session in Herdade Los Laranjos. walked mostly, which was quite ok in the vague corridor sections. no pain. some drills at the end and some strength for glutes.

Friday Feb 14, 2014 #

Note
slept:8.0 (injured)

Sacral fracture. Pain 2. Traveling to Portugal with Lillomarka! So excited!! Dunchurch-Standstedt-Lisbon-Coruche. They had changed me to drive one of the cars, which I had to refuse with my inflatable round and restrictions. Still not able for that. Just sitting in the car very painful. Have to use my ring. Flight went ok but the whole day with all travel pretty painful...

8 AM

Trail running 31:00 [2] 4.5 km (6:53 / km)

easy running & drills in the morning before the travel. it was very late before we got to Coruche.

Thursday Feb 13, 2014 #

Note
slept:8.0 weight:61.8kg (injured)

Sacral fracture. Pain 2.

Trail running (drills) 46:00 [2] 6.7 km (6:52 / km)

easy run & gentle running drills on grass with Amy including tiptoeing, high knees, butt kicks, calf hopping, hamstring run, kuopaisu, ristiaskeleet, aitakävelyt. went well but my glutes feel a bit strange..

Strength 20:00 [2]

Cycling 30:00 [3] 11.3 km (2:39 / km)

Swimming 40:00 [2]

Wednesday Feb 12, 2014 #

Note
slept:5.0 (injured)

Sacral fracture. Pain 2. Second scan of the pelvis today, which showed that the bone is almost healed and that I can start running again!! :D I was so scared and excited about it that I couldn't sleep.

Swimming intervals (aqua jogging) 30:00 [3]

fartlek type of session in the pool including 15''+15''+30''+1'+2'+3'+2'+1'+30''+15''+15'' intervals

Trail running 40:00 [2] 5.0 km (8:00 / km)

some easy running, some walking

Tuesday Feb 11, 2014 #

Note
rhr:49 slept:7.0 weight:62kg (injured)

Sacral fracture. Pain 3.

Cross training 1:00:00 [2] 6.0 km (10:00 / km)

Cross training 30:00 [1] 3.0 km (10:00 / km)

Strength 10:00 [2]

Monday Feb 10, 2014 #

Note
rhr:49 slept:8.0 weight:61.5kg (injured)

Scaral fracture. Pain 3.

Cross training 30:00 [2] 3.5 km (8:34 / km)

Strength 30:00 [2]

10 AM

Trail running warm up/down 20:00 [2] 3.0 km (6:40 / km)

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