Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Chas

In the 30 days ending Jun 30, 2014:

activity

time

miles

Mountain Bike

10:41:00

118.0

(5:26)

189.9

(3:23)

Calf strengthening

6:50:00

Trail running

5:00:00

33.0

(9:05)

53.11

(5:39)

Road bike

3:20:00

50.0

(4:00)

80.47

(2:29)

Orienteering

2:09:33

11.0

(11:47)

17.7

(7:19)

Terrain walking

2:00:00

7.0

(17:09)

11.27

(10:39)

Total

30:00:33

219.0

352.45

[1-5]

23:10:33

3:40

0:00

» now

Monday Jun 30, 2014 #

7 AM

Calf strengthening 5:00 [0]
(rest day)

Legs tired this morning and just the hint of a little pain in the left calf.

8 PM

Calf strengthening 10:00 [0]

Slight soreness in left calf.

Sunday Jun 29, 2014 #

9 AM

Calf strengthening 10:00 [0]

11 AM

Trail running 44:00 [3] 4.5 mi (9:47 / mi)
shoes: Innov8 Mudclaw

To Upperthong and back exploring a few new footpaths. Very hilly; double crossing of Hart Hole Clough.

4 PM

Calf strengthening 10:00 [0]

Saturday Jun 28, 2014 #

9 AM

Calf strengthening 10:00 [0]

2 PM

Orienteering 37:39 [3] 3.5 mi (10:45 / mi)
shoes: Innov8 Mudclaw

Yorkshire Schools Champs, Graves Park. Green Course, 4.7km 215m.
Steady run rather than racing. Still struggled with fitness on the steep climbs but avoided injury which was the main aim. Managed to loose a couple of minutes on the 4th control (73) which was hopefully down to a dodgy bit of map more than anything else.

6 PM

Calf strengthening 5:00 [0]

Friday Jun 27, 2014 #

9 AM

Calf strengthening 10:00 [0]
(rest day)

Feeling tired after 2 hard evenings.
Usual calf exercises. Calves definitely getting stronger although left still noticeably weaker than right. It might just be me but I think they 'look' stronger too (i.e. look bigger).

C • Regime 1

7 PM

Calf strengthening 10:00 [0]

Thursday Jun 26, 2014 #

7 AM

Calf strengthening 5:00 [0]

8 AM

Note

12 holes of golf. OK off tee, OK around the green. Hopeless inbetween. Lesson booked for next week to try and fix it.

3 PM

Calf strengthening 10:00 [0]

6 PM

Orienteering 52:54 [3] 4.5 mi (11:45 / mi)
shoes: Innov8 X-Talon

SYO 'farewell to Burbage Woods' training session.
Two 3.2km loops expertly planned by RashrouteRicky entirely in the forest in the middle of Burbage Valley (which is due to be felled this Autumn). Mass start with half the field doing loop A then B, the other half vice versa. Didn't really want to get involved in head to head racing and also worried 6.4km might be a bit beyond my limit at the moment. Set off steadily but soon got involved in some competition, running with various people at various stages of the course. Really enjoyable stuff and calf was absolutely fine. Nice walk in and out from Upper Burbage bridge as warm up and down. Thanks Ricky. Ricky's write up (I'm missing from the results for some reason):
http://www.southyorkshireorienteers.org.uk/57-news...

Wednesday Jun 25, 2014 #

7 AM

Calf strengthening 5:00 [0]

6 PM

Mountain Bike 2:10:00 [2] 22.0 mi (5:55 / mi)

Dark and White trailquest summer league round 5 from Flash.
Nice to get to visit parts of the (Staffordshire) Peak District I rarely see. Lots more off road this week and quite a bit of very rocky bridleway and hence pushing the bike. Poor performance; took on a big out an back 25 pointer that probably wasn't worth the time spent. Worse I rode straight past a 15 pointer without seeing it. I was heading for lateness panalties already by this stage so couldn't afford to go back. Ended up 10:04 late which is annoying as those 4 seconds cost me an extra 5 points. 210 points from 255, minus 20 for being late back, for a poor total of 190. Should have been 210.
Results: http://www.darkandwhite.co.uk/results/flashsummert...

Tuesday Jun 24, 2014 #

7 AM

Calf strengthening 5:00 [0]

8 AM

Note

Tuesday golf. Midweek Medal. Started par, bogie, par then went downhill to card 110 (net 84). Some signs of improvement to keep me interested.

4 PM

Trail running 36:00 [3] 4.0 mi (9:00 / mi)
shoes: Innov8 Mudclaw

2 milestones: 30 min barrier and 4 miles! All OK.

7 PM

Calf strengthening 10:00 [0]

Monday Jun 23, 2014 #

7 AM

Calf strengthening 5:00 [0]

7 PM

Calf strengthening 10:00 [0]

Sunday Jun 22, 2014 #

8 AM

Note
(injured)

Rabbits Open Fourballs. 36 points, not much thanks to my golf. I think I only contributed on 4 holes. Beginning to consider having lessons...

C • Have lessons. 1

4 PM

Trail running 28:00 [3] 3.0 mi (9:20 / mi)
(injured)

3 whole miles! More convoluted loops of fields. All OK. Time to untick the injured box?

C • Not yet .... 6

7 PM

Calf strengthening 10:00 [0]
(injured)

Saturday Jun 21, 2014 #

12 PM

Orienteering 19:00 [3] 2.0 mi (9:30 / mi)
(injured) shoes: Innov8 X-Talon

EBOR relays, Cawthorne Roman Camp.
Running the Short Green leg for Team Adams. 2.5km, 40m. Luckily chose the nicest leg in terms of vegetation. Nice to be orienteering again (pain free).

2 PM

Orienteering 20:00 [2] 1.0 mi (20:00 / mi)
(injured) shoes: Innov8 X-Talon

Control collecting in the not-so-nice bit of the area. Tripped and bashed shin quite badly but calf fine.

8 PM

Calf strengthening 10:00 [0]
(injured)

Friday Jun 20, 2014 #

9 AM

Calf strengthening 10:00 [0]
(injured)

Feeling stronger for having an evening off (calf strengthening) last night?

11 AM

Road bike 1:20:00 [2] 22.0 mi (3:38 / mi)
(injured)

To Hebden Bridge the easy way (Ainley Top and Sowerby Bridge). Lunch with Mike P in the Shoulder of Mutton.

2 PM

Road bike 2:00:00 [2] 28.0 mi (4:17 / mi)
(injured)

Hebden Bridge to Holmbridge on the Tour de France route. Somewhat hillier than on the way out. Mike joined me for the Crag Vale climb. That was easier than the sharp climbs out of Rippenden and Elland. Nice day out.

8 PM

Calf strengthening 10:00 [0]
(injured)

Thursday Jun 19, 2014 #

7 AM

Calf strengthening 5:00 [0]
(injured)

8 AM

Note
(injured)

Golf with Andy. Need to play better in the Rabbits 4 balls on Sunday.

5 PM

Trail running 28:00 [3] 3.0 mi (9:20 / mi)
(injured)

Another variation of loops around fields. All good but still a bit nervous of something going again.

Wednesday Jun 18, 2014 #

9 AM

Calf strengthening 10:00 [0]
(injured)

3 x 10 eccentric, 3 x 10 concentric plus some plyometrics. No twinges.

3 PM

Terrain walking 1:00:00 [1] 3.0 mi (20:00 / mi)
(injured) shoes: Innov8 Mudclaw

Putting out controls for the SYO evening event in Wheata Woods. Mostly walking but some jogging.

6 PM

Mountain Bike 2:04:00 [2] 24.0 mi (5:10 / mi)
(injured)

Dark and White trailquest; Summer league, round 4 from Holmesfield.
17 out of 19 controls (255 points from max of 285, but minus 4 for being late back). Seemed very hilly today and the undergrowth has left me with tingling arms and legs.
4th again, 1st M50. Killian cleared but not quite in the 2 hours:
http://www.darkandwhite.co.uk/results/holmesfields...

Tuesday Jun 17, 2014 #

7 AM

Calf strengthening 5:00 [0]
(injured)

8 AM

Note
(injured)

Tuesday golf. Getting worse; only 24 points this week. Handicap back up to 26. Am I playing too much? My shoulder (operation 10 years ago) is aching all the time and maybe this is affecting my swing...

5 PM

Trail running 27:00 [3] 3.0 mi (9:00 / mi)
(injured) shoes: Innov8 Mudclaw

More looping around the fields behind our house. All OK.

8 PM

Calf strengthening 10:00 [0]
(injured)

The usual. A bit of a twinge doing plyometrics on left leg. Hopefully nothing.

Monday Jun 16, 2014 #

7 AM

Calf strengthening 5:00 [0]
(injured)

8 PM

Mountain Bike 30:00 [2] 5.0 mi (6:00 / mi)
(injured)

Easy ride round Yateholme (now closed to traffic) and Digley.

9 PM

Calf strengthening 10:00 [0]
(injured)

Getting stronger but left is still weaker than right.

Sunday Jun 15, 2014 #

10 AM

Calf strengthening 10:00 [0]
(injured)

11 AM

Trail running 23:00 [3] 2.5 mi (9:12 / mi)
(injured) shoes: Innov8 Mudclaw

Same as Friday. Rescued a distressed damsel from an obstinate ram.

C • And? 2

10 PM

Calf strengthening 10:00 [0]
(injured)

Saturday Jun 14, 2014 #

11 AM

Calf strengthening 10:00 [0]
(injured) (rest day)

2 PM

Note
(injured) (rest day)

4th round of golf of the week. Can't see any significant improvement.

Friday Jun 13, 2014 #

7 AM

Calf strengthening 5:00 [0]
(injured)

8 AM

Note
(injured)

More golf. Got to make the most of this weather! Better today; came within 6 inches of a hole in one on the 17th.

4 PM

Trail running 23:00 [3] 2.5 mi (9:12 / mi)
(injured) shoes: Innov8 Mudclaw

Calf coped with a bit more pace yesterday so decided to try some hills and other terrains today. Zig-zagged up the hill behind our house through long grass, a little stoney track and road. All OK. This almost felt like a propper training run.

7 PM

Calf strengthening 5:00 [0]
(injured)

Thursday Jun 12, 2014 #

7 AM

Calf strengthening 10:00 [0]
(injured)

8 AM

Note
(injured)

Golf. Struggling again. I think I'm tired.

4 PM

Trail running 16:00 [3] 2.0 mi (8:00 / mi)
(injured) shoes: Innov8 Mudclaw

More laps of the Rec. Calf perfectly OK with this despite the slightly increased pace.

8 PM

Calf strengthening 10:00 [0]
(injured)

Feeling stronger. Hopping on bad leg no problem now.

Wednesday Jun 11, 2014 #

7 AM

Calf strengthening 5:00 [0]
(injured)

6 PM

Mountain Bike 1:57:00 [2] 22.0 mi (5:19 / mi)
(injured)

Dark and White trailquest, summer league round 3, Goyt Valley.
Either I'm getting better at these or they are getting easier: got 17 out of 18 controls (240 out of a possible 250 points) with 3 mins to spare. Possibly could have scored higher if I'd not decided early on to miss a 10 pointer in the middle.
4th again, first of those with 240 points, but 3 cleared the lot:
http://www.darkandwhite.co.uk/results/errwoodsumme...

10 PM

Calf strengthening 5:00 [0]
(injured)

Tuesday Jun 10, 2014 #

7 AM

Calf strengthening 10:00 [0]
(injured)

8 AM

Note
(injured)

Tuesday golf. Struggled at first; 27 Stableford points, 19 of them on the back 9. Only scored on 3 of the front 9! Handicap intact.

5 PM

Trail running 18:00 [3] 2.0 mi (9:00 / mi)
(injured)

More laps of the Rec, including there and back this time. Calf only very slightly sore right at the end (better than yesterday).

11 PM

Calf strengthening 5:00 [0]
(injured)

Monday Jun 9, 2014 #

7 AM

Calf strengthening 10:00 [0]
(injured)

The usual: 3 x10 eccentric, 3 x10 concentric all now on 1 leg. Plus some plyometrics. Calf feeling stronger and can now hop without pain.

C • Sounds good. 2

6 PM

Trail running 12:30 [3] 1.5 mi (8:20 / mi)
(injured)

Had intended to do 2 miles but calf started getting sore after 1.2 miles so stopped at 1.5.

9 PM

Calf strengthening 10:00 [0]
(injured)

Sunday Jun 8, 2014 #

10 AM

Mountain Bike 2:00:00 [1] 20.0 mi (6:00 / mi)
(injured)

Bike with Janet out to Epping Forest and back from the Bretts. No road at all and plenty of mud. Estimate of time minus the waiting around.

8 PM

Calf strengthening 10:00 [0]
(injured)

Saturday Jun 7, 2014 #

10 AM

Calf strengthening 10:00 [0]
(injured)

C • Keep it up. There must be ... 5

11 AM

Trail running 13:00 [3] 1.5 mi (8:40 / mi)
(injured) shoes: Innov8 Mudclaw

One lap of Wanstead Flats parkrun route from the Brett residence. Probably went off a bit quickly (1st mile in 8 min). Calf grumbling slightly so conciously slowed myself down.

Friday Jun 6, 2014 #

9 AM

Calf strengthening 10:00 [0]

12 PM

Trail running 13:30 [3] 1.5 mi (9:00 / mi)
(injured)

More laps of the Rec. This was completely pain free. Good news but I'll try not to get carried away.

4 PM

Calf strengthening 10:00 [0]
(injured)

Thursday Jun 5, 2014 #

8 AM

Calf strengthening 10:00 [0]
(injured)

3 x 10 eccentric (1 leg), 2 x 10 concentric (1 leg), 1 x 10 concentric (2 legs) plus some plyometrics. Calf feeling stronger and all this was pain free.

9 AM

Note
(injured)

Golf with Andy. Matchplay lost 6 and 4. He is playing well at the moment and whenever I got a par he seemed to get a birdie.

2 PM

Terrain walking 1:00:00 [1] 4.0 mi (15:00 / mi)
(injured) shoes: Innov8 X-Talon

With Mikey checking control sites for Wheata Woods event on 18th. Total 110 mins walking/jogging around Wheata and east edge of Wharncliffe trying to find control sites that weren't too grotty. Calf absolutely fine with this.

7 PM

Calf strengthening 10:00 [0]

The usual.

Wednesday Jun 4, 2014 #

7 AM

Calf strengthening 5:00 [0]
(injured)

3 x 10 eccentric (1 leg), 1 x 10 concentric (1 leg), 2 x 10 concentric (2 legs). Calf better (less sore, feeling stronger) than yesterday morning.

6 PM

Mountain Bike 2:00:00 [2] 25.0 mi (4:48 / mi)
(injured)

Dark and White trailquest, Summer League round 2, Ashover.
Managed to get a map board that fits my new bike so used that today. Even wetter than last week; some very heavy going but stuck to roads wherever possible. Got 16 out of 18 controls (200 points from 230) and back with 49 secs to spare.
4th (1st M50). Killian cleared all 230 points with 4 mins to spare.
http://www.darkandwhite.co.uk/results/ashoversumme...

10 PM

Calf strengthening 5:00 [0]
(injured)

Managed to force myself despite being tired after the trailquest.

Tuesday Jun 3, 2014 #

7 AM

Calf strengthening 5:00 [0]

3 x 10 eccentric (one legged as no pain for this), 3 x 10 concentric (two legged as painful on one leg). No plyometrics as painful. Calf better this morning than last night but still slightly sore pushing off when walking up stairs.

C • Does this count as training? 3

8 AM

Note
(injured)

Golf. First round for a couple of weeks so anything could have happened. Played half decent to score 33 Stableford points off my new handicap of 25. My playing partners scored 37 and 39 though...
Calf OKish walking and hopefully will have helped with strengthening.

6 PM

Calf strengthening 10:00 [0]
(injured)

3 x 10 eccentric on one leg and 3 x 10 concentric on 2 legs. All pain free. Then a few plyometrics but this still hurts a little.

7 PM

Trail running 9:00 [3] 1.0 mi (9:00 / mi)
(injured)

Around the Rec. Better than last night; longer before soreness started and less sore at end. I think it may be better doing calf exercises before running rather than after.

Monday Jun 2, 2014 #

7 AM

Calf strengthening 10:00 [0]
(injured)

The start of the new routine.
3 x 10 eccentric, 3 x 10 concentric on each leg then some plyometrics. All OK except when I tried to hop on my bad leg. Left (bad) calf feeling almost as strong as the right one which is better than I can remember from previous experience.

5 PM

Trail running 9:00 [3] 1.0 mi (9:00 / mi)
(injured) shoes: Innov8 X-Talon

Jog round the Rec. Pain free for half a mile then gradual build-up of soreness (much the same as Saturday).

8 PM

Calf strengthening 5:00 [0]
(injured)

Heel raises but no plyometrics. This was painful, presumably because of the run. I need to start with these on 2 legs before progressing to 1 leg.

Sunday Jun 1, 2014 #

Note
(injured)

Various jogging around British Relay assembly area to/from finish/spectator control. Calf just a little sore. Good decision not to run as Nick blew 1st leg and I'd have been very tempted to try to make amends.

Had a good chat with Kim (thanks). She told me that after all the problems I have had with my calves they are now the calves of a novice runner and need strengthening. In their present state they can't cope with the forces I'm capable of putting through them. Until they are sufficiently strong I shouldn't do any fast running (sprint/urban/intervals,etc). I need to do 3 forms of strengthening for my calves: eccentric heel lowering exercises, concentric heel raise exercises and plyometric exercises (basically bouncing on my calves). It will take a long time to get them in state where I can do what I want to do with them, maybe up to 2 years. In the meantime I can do easy jogging (even if a little painful) and build up distance slowly.
I intend to get into a daily routine of calf exercises. 2 sessions a day (am/pm). Starting with 3 x 10 eccentric, 3 x 10 concentric and 3 x10 plyometric heel raise exercises. I will log this as an incentive to keep me doing it!
As well as the easy runs (on soft ground as much as possible) I will cycle a couple of times a week to keep some cardiovascular fitness. Still hoping to be able to run at O Ringen (7 weeks). Nothing before then to tempt me back too soon.

C • Sounds like good advice, if... 5

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