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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: zsibthorp

In the 7 days ending Apr 17:

activity # timemileskm+ft
  walking7 3:09:43 10.8(17:34) 17.38(10:55) 735
  PT9 2:10:00
  orienteering2 2:08:50
  running3 1:11:52 5.97(12:02) 9.61(7:29) 763
  strength4 55:00
  yoga1 20:00
  Total24 9:55:25 16.77 26.99 1498
  [1-5]18 8:45:25

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Saturday Apr 17 #

12 PM

orienteering race 55:25 [2]
shoes: inov-8 roclite 290

Really frustrating day. Coming out the gate I had this idea that I’d run the whole race and maybe have some sort of return to the competitive side of the sport but it was pretty clear my fitness was not up for it. For 3 I should’ve taken more time to get to a definitive entrance to the forest at the base of the hill. Didn’t truly get lost but most definitely lost time. For 5 I made an absent minded parallel error. Everything else was clean, I was just frustrated and didn’t run for the entire back half. Which brings me to the other frustrating part - apparently everyone else on my level had a rough day because I ended up 2 minutes behind 1st place so if I’d put in just the slightest bit of effort towards the end I could’ve at least had a win. And yes I understand that it’s not all about that.
http://rg.cascadeoc.org/rg2/#290&course=16&...
2 PM

Note

Going to be creating a training regimen with my coach because the fitness part of orienteering is just ruining me.
4 PM

running (trail) 11:13 [3] 0.89 mi (12:36 / mi) +188ft 10:30 / mi
shoes: inov-8 roclite 290

spite run
Decided part way through that this was going to be a baseline run that I’ll do maybe bi-weekly-ish to roughly gage my progress. Route: from driveway through trails out to below the top of the pipeline, then straight up the middle trail in the switchbacks to the bench at the top.

walking warm up/down 12:07 [1] 0.65 mi (18:39 / mi)
shoes: inov-8 roclite 290

9 PM

PT 20:00 [0]

recovering from the days events - denneroll, foam roller, stick roller thing
10 PM

Note

Somebody may or may not have missed the module 3/4 assignments on the google classroom. Game plan: wake up, make training, go get vaccinated, come back, do training, reflect, submit. Bada boom bada bing.
Update: 12:00 training created :) ahead of the game

Friday Apr 16 #

8 PM

walking 22:01 [2] 1.31 mi (16:49 / mi) +367ft 13:17 / mi

9 PM

PT 20:00 [1]

denneroll, foam roller, massage gun, roller stick all prep for tomorrow

Thursday Apr 15 #

7 PM

running (trail) 20:42 [3] 1.55 mi (13:21 / mi) +575ft 9:53 / mi
shoes: inov-8 roclite 290

ft. cotton shirt
felt very slow
very conscious of my ankles because I was running without braces
11 PM

PT (denneroll) 10:00 [0]

back pain yesterday’s run and neck pain today, will definitely bring foam roller back into the routine alongside denneroll

Wednesday Apr 14 #

12 AM

strength (abs) 10:00 [3]

1 AM

PT (denneroll) 10:00 [0]

7 AM

PT (appointment) 20:00 [1]

Learned a way to correct my own pelvis when my legs are off tilt.
11 AM

walking 22:08 [2] 1.28 mi (17:17 / mi) +121ft 15:52 / mi

It was really realistic of me to think I could fit in a multi mile run before Saturday when I haven’t worn fully laced shoes since Sunday because of my blisters.
3 PM

walking warm up/down 32:00 [2] 1.97 mi (16:15 / mi)

Walking over to the trail

running 39:57 [3] 3.53 mi (11:19 / mi)

Turns out that you can run with blisters if you’ve got 30 bandaids and hikergoo. Only pain at all was in my arches because of the ankle braces - new focus on ankle strengthening so that I can run without them in the future.
10 PM

PT (denneroll) 10:00 [0]

Tuesday Apr 13 #

Note

I should really get a GPS watch. Too bad that they're a bajillion dollars
12 AM

PT (denneroll) 10:00 [0]

1 PM

walking 27:47 [1] 1.5 mi (18:31 / mi)

8 PM

walking 29:11 [2] 1.84 mi (15:52 / mi) +246ft 14:05 / mi

9 PM

yoga 20:00 [1]

following a beginner video with my sister
11 PM

PT 20:00 [1]

stretching + rolling out legs

Monday Apr 12 #

3 PM

walking 44:29 [1] 2.25 mi (19:46 / mi)

Just about the only movement you can do wearing slides with blisters
9 PM

strength 25:00 [2]

tricep overhead thing @10lb 12x8
bent over flies @10lb 8x8
arnold press @8lb 10x5
pikes press 8x7
tricep kickback @8lb 10x5
dumbbell deadlift thing @10lbs 50x1
10 PM

strength (abs) 10:00 [3]

Sunday Apr 11 #

10 AM

orienteering race 1:13:25 [3]
shoes: inov-8 roclite 290

I don't even know how I started heading off in the wrong direction to 1 but oh well. Let's not do that again. 3 and 5 were also stupid, but everything else was pretty solid, particularly the north half of the course. I actually ran a bit throughout the course. At some points I was literally bounding through the scablands like some kind of ungraceful deer but it would get painful for my knee so I'd return to walking. I took it as a good sign that my lungs weren't the things holding me back.
http://rg.cascadeoc.org/rg2/#289&course=11&...
10 PM

strength (abs) 10:00 [3]

11 PM

PT (denneroll) 10:00 [0]

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