Register | username: pw: 
Attackpoint - performance and training tools for orienteering athletes

Training Log: roar

In the last 7 days:

activity # timemileskm+m
  Cycling4 4:37:34 80.63(17.4/h) 129.76(28.0/h) 1436
  Strength2 1:45:16
  Total6 6:22:50 80.63 129.76 1436
averages - weight:84.8kg
«
2:05
0:00
SaSuMoTuWeThFr

Friday Mar 27 #

9 AM

Note

More physio today. The calf is loosening up but Tuesday is the earliest I'll be able to run. Still very sore in there, though Ihe did have to work hard as it is all the deep tissue that's tight. Stretching, foam rolling and calf raises still the plan, and do some cycling.

Thursday Mar 26 #

9 PM

Note

Put in an order for a new bike. A Cannondale CAAD8 with 105s.
Should get it in about 1.5-2 weeks.

Wednesday Mar 25 #

8 AM

Strength 1:06:33 [2]
weight:85.3kg (injured) shoes: Asics Gel 1170

Extra gym this week. Felt alright. Squats are still feeling pretty tough but everything else I'm relatively happy with. Still a bit heavy though.

1x
10x 3kg T's Y's & I's
10x single leg squats
10x 3kg T's Y's & I's
10x single leg squats
20 50kg squats
20 50kg lunges
10 50kg squats

2x
30s 2 legged bridge on gym ball
5x 5 1 legged bridge raises on gym ball
30s 2 legged bridge on gym ball
70s plank with one leg lifts
50s side plank with 15 twists + 5 legs lifts

2x
45 side leg raises each side
45 inside leg raises
15 push ups
60s air cycling

2x
20 lowered back ups
20 2 legged calf raises
60s one leg raise holds
30 back extension doggys with arm raise
30 side lift doggys

1x
10x 30kg assisted pull ups
6x 30kg assisted chin ups
4x 40kg assisted chin ups

20 2 legged calf raises

Tuesday Mar 24 #

Note

Le plan. Had physio this morning. Still tight in the calf, though loosening up so I am still cycling for the week. Will do an extra gym session this week. Only one next week in advance of the JK. Next week I hope to be running from Monday/Tuesday so it'll be easy. I'm not sure how to work out the taper properly.

Monday: gym + easy cycle (done)
Tuesday: physio + cycling 1 min intervals on turbo
Wednesday: gym + ~90 min cycle
Thursday: cycling long intervals (~5 mins ) on turbo
Friday: gym + physio + rest
Saturday: Long cycle. Will have to check with Brian if he is about.
Sunday: Shortish cycling tempo outside
7 PM

Cycling 52:17 26.63 km (30.6 kph)
(injured) shoes: Basso

Some cycling intervals on the turbo.
Did ~15 mins warm up watching Marco Polo.
Then turned on a GCN 13 minute workout and did the 10x 40s on, 20s rest part of that with the effort slowly increasing. Then 2 mins easy and 10x 40s on 20s rest again. Except I forgot to put the resitance back up for the first 6 so I was amazed at how great I felt. Turned it back up for the last 4 but kept the gearing so they were hard.
Then cool down watching the rest of the Marco Polo episode.
Nice session.

Note

Calf felt tight after yesterdays cycle and was at me a bit today so I left off the cycle this evening.

Monday Mar 23 #

Strength 38:43 [2]
weight:84.3kg (injured) shoes: Asics GT 1000

Monday morning gym. Felt a bit tired in the morning and was quite slow getting up. End result was that I was a bit late arriving in the gym and had to cut down the session slightly. Squat rack was busy at the start so I had to change the order a bit. Calf is feeling pretty good at the moment. I did some foam rolling at the end and I was able to do it without dying of the pain. Big improvement.

1x
10 single leg squats
10x 3kg T's Y's & I's
5 single leg squats
10x 3kg T's Y's & I's
20 50kg squats
20 50kg lunges

2x
30s 2 legged bridge on gym ball
5x 5 1 legged bridge raises on gym ball
30s 2 legged bridge on gym ball
70s plank with one leg lifts
50s side plank with 15 twists + 5 legs lifts
10x double leg calf raises
10x double leg calf raises, feet turned inwards
calf stretches
15 lowered back ups
60s straight back holds
6 PM

Cycling 41:13 [1] 14.0 km (20.4 kph)
shoes: Basso

Cycled out to Kilmacud to look at some bikes in a shop and then home. Need to make a decision now as to what to buy exactly.

Sunday Mar 22 #

10 AM

Cycling (road) 58:59 [4] 30.22 km (30.7 kph) +303m
(injured) shoes: Basso

Cycle from Portrush, while the sprint was ongoing. Headed towards the Giant's causeway with the goal of averaging 30kph for about an hour. Managed that so was happy.

Gorgeous day out today, couldn't have asked for nicer. Beautiful views the whole way too. Legs felt good after yesterday and I tried to keep the pace high. Was lucky with the wind as it more with me on the way back than the way out. Really lovely cycle and very glad I brought my bike out for the weekend.

Saturday Mar 21 #

10 AM

Cycling (road) 2:05:05 [2] 58.91 km (28.3 kph) +1133m
(injured) shoes: Basso

Long cycle from Portstewart. Started out towards Coleraine. Was passed by some guy on a very very nice bike. Thought about staying with him but decided I had a long way to go. Got to Coleraine and headed to Halfords as I had to buy a mini pump. Guy there fitted it and all so that was handy. Then I headed out the coastal road, following the cycle way. Some lovely views and nice surface here.

When I got back to the A2 I accidentally stopped my watch somehow. Cycled on a bit more, then started my watch when I needed to look at the map for a minute and stopped it again when I started :( The end result I missed the bit as I went into Downhill and up past the sign that said 20% !!! That hurt.
Pressed on up towards the top of Binevenagh. Stopped at the top and took some selfies, but it wasn't actually the top so I had more work to do. Fierce steep downhill then to windyhill road. This lived up to the hill part of it's name but not too much wind today which was nice. Another tough climb but my legs were coping well.

Coming down some straights I hit some high speeds and it was after one of these there was a sharp climb that I realised I was actually pretty tired. Took on a gel and a cereal bar and I perked up again. Down through Coleraine and then tried to keep moving back to Portstewart.

All in all a fun day out. Wasn't sunny but warm enough and not raining, very little wind so no complaints.

« Earlier

Next Up

Training Targets

Oct 26–25 (365d)
Seasonal Target. November is the start of winter training proper so target is for before then. Beating all other years should be easy so I went big. Target is average 30 hours per month
Total [1-5]360:00:00
actual:149:34:2641%
projected:359:10:2799%

Reports

Search Log

 



Recent Weeks:

Week
Ending
Training hours by intensity
0123456789
10
Mar 29
Mar 22
Mar 15
Mar 8
Mar 1

Week
Ending
Training hours by activity
0123456789
10
Mar 29
Mar 22
Mar 15
Mar 8
Mar 1

Week
Ending
Training kilometers by activity
0102030405060708090100
110
Mar 29
Mar 22
Mar 15
Mar 8
Mar 1

all weeks | months | years | as calendar