Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 30 days ending Nov 30, 2015:

	activity	#	time	miles		km		+m
	Trail running	9	11:53:00	78.24	(9:07)	125.91	(5:40)	1681
	Running	8	6:41:15	47.6	(8:26)	76.6	(5:14)	243
	Cycling	6	5:40:00	76.39	(4:27)	122.94	(2:46)	620
	Cross training	9	4:00:00	15.97		25.7		40
	Strength	6	3:55:00
	Swimming	5	2:13:00	4.41		7.1
	Total	32	34:22:15	222.61		358.25		2584
averages - sleep:8 weight:61.8kg

3:07

0:00

» now

Monday Nov 30, 2015 #

Note
(injured) (rest day)

travel back from San Sebastian

Sunday Nov 29, 2015 #

Running tempo 25:00 [4] 6.0 km (4:10 / km) +10m 4:08 / km
(injured)

pacing Amy the first 6k of the marathon. 4km was fine but then I started to feel the pain in the ankle and it kept increasing gradually. might be a stress fracture after all...

Saturday Nov 28, 2015 #

Running 25:00 [1] 4.4 km (5:41 / km)
(injured)

easy jog with Amy including some drills and strides

Friday Nov 27, 2015 #

Running 24:00 [1] 4.5 km (5:20 / km)
(injured)

easy jog in San Sebastian with Amy. foot was quite ok, some pain in the end.

Thursday Nov 26, 2015 #

Note

Meeting with Tiina. Massage of the tendon and acupuncture. Felt ok.

7 AM

Running 15:00 [2] 3.0 km (5:00 / km)
(injured)

testing the foot a little. 3km without pain, woohoo! :)

2 PM

Cross training 20:00 [2]

Wednesday Nov 25, 2015 #

Note
(injured) (rest day)

massage 60min. felt good. lot of soreness from strength training and cycling.

Tuesday Nov 24, 2015 #

Note

sjukgymnast at Ekeby. short acupuncture treatment. she told me not to run.

6 PM

Trail running 31:00 [2] 5.8 km (5:21 / km) +95m 4:56 / km
(injured)

testing the foot. It was quite ok up to 3km, then some gradually increasing pain.

Cross training warm up/down 10:00 [1] 1.0 km (10:00 / km)

Strength 45:00 [3]

strength at gym. physio exercises, heel raises, one-leg heel raises, heel raises with weights 3x15x20kg, one-leg heel raises 3x10x20kg, lunges 3x20x20kg, squats 3x20x20kg, one-leg squats 2x10x20kg, steps and hops on step board 10x30s, romanian dead lifts, bent over rows 3x15x20kg, back extensions 3x15x10kg, plank, side plank, crunches, side crunches, back exercises, transverse abdominals, push-ups, balance board, and bosu.

Swimming (aqua jogging) 15:00 [1]

Monday Nov 23, 2015 #

Note

Saw Tiina again after my morning run. She was happy to hear that I had managed 2km without any pain. She massaged the leg a little and said that it's better than last week but still different from the other leg. She also fixed the position of the ankle. Then she gave me some rubber band exercises and told me to do heel raises with a tennis ball between the ankles that I should squeeze while I do the raises.

8 AM

Trail running 22:00 [2] 4.1 km (5:22 / km) +31m 5:10 / km
(injured)

testing the foot carefully. 2km without pain, then some vague pain.

Sunday Nov 22, 2015 #

Trail running hills 55:00 [3] 5.61 km (9:48 / km) +514m 6:43 / km
ahr:144 max:172 (injured)

stavgång Väsjöbacken 7x3min. foten funkade rätt bra och det kändes härligt att få upp pulsen lite :)

Saturday Nov 21, 2015 #

Cycling tempo 1:03:00 [4] 22.83 km (2:46 / km) +156m 2:40 / km
ahr:134 max:166 slept:8.0 weight:61.2kg (injured)

icy ride including 20min tempo on Järva tempo round (8km). 18:09. best time so far. good conditions but some ice here and there. beautiful sunshine but it was freezing cold. -4C.

Friday Nov 20, 2015 #

Cross training 30:00 [2] 3.7 km (8:06 / km)
(injured)

testing the foot a bit. some walk, some jog, some drills, some jumps. had taped the ankle inward and had insoles in my shoes (reducing the load on tendon). 1km went without problems, then I felt it slightly but only slightly. walked in the end. jumps and drills went surprisingly well. did some gentle toe walking, some high knees, some butt kicks, 3x10 calf jumps, 3x15 gentle leaps on the slope, 3x10 squat jumps, 3x30 fast stairs, 3x10 two-leg hopping up and down, and some stair running. progression! :)

Strength (circuit) 30:00 [2]

circuit at home, both legs and core, and physio exercises for the ankle.

7 PM

Swimming (aqua jogging) 1:00:00 [1]

vattenlöpning med Maria. vad fort tiden rann med sällskap! :)

Thursday Nov 19, 2015 #

Note

Meeting with Tiina :) She was pretty confident that it's tibialis posterior that is irritated. Taping the ankle so that you bend the foot outward may have led to bad running and caused some extra load to the tendon. I should try to tape it other way around, bending slightly inward. She massaged the foot too, it was amazing! Felt like something that was really tight finally opened up. Wonderful!

8 AM

Cycling tempo (MTB) 51:00 [4] 17.7 km (2:53 / km) +118m 2:47 / km
(injured)

20min warm up + one round tempo ride on Järva tempobana (8km) 18:54 + 10min warm down. It was about +0C and icy rain, lovely!

Wednesday Nov 18, 2015 #

Note

Second physio session with Helen at Ekeby. A bit longer acupuncture treatment and some rubber band exercises to do at home. Some progression. Got also time for MRI on 8th December. That means a week after San Sebastian. Confused whether to run or not...

8 AM

Cross training 30:00 [2]
(injured)

cross-training including some drills, gentle stair running, and gentle hops and jumps in stairs. no pain.

Strength 1:00:00 [2]

heel raises without weights 2x15, heel raises with weights 3x15x20kg, squats 3x15x20kg/30kg/40kg, lunges 3x20x20kg, one-leg squats 3x10x20kg, vertical leg raises 3x15, romanian deadlifts 2x15x20kg, bend over rows 2x15x20kg, back extensions 3x15x10kg, backward kicks 3x15x50kg, inner and outer thighs 3x15x30kg, hip flexors 3x15x15kg, leg press 3x15x80kg, calves 3x15x50kg, leg curl 3x15x40kg, leg extension 3x15x35kg, abs, sides, side plank, plank, back exercises, push ups. felt great but some accumulated fatigue from Monday.

Swimming 26:00 [1] 1.0 km (26:00 / km)

Tuesday Nov 17, 2015 #

Cycling intervals (MTB) 51:00 [4] 17.7 km (2:53 / km) +95m 2:48 / km
ahr:132 max:165 (injured)

10x1,5min MTB intervals with 1,5min active recoveries. 0,7-0,8km each.

Monday Nov 16, 2015 #

11 AM

Cross training 30:00 [1] 4.2 km (7:09 / km) +40m 6:49 / km
(injured)

testing the leg. some gentle jogging and some drills and strides. most of it went well but starting to feel the pain on the way home.

Strength 10:00 [2]

some gentle plyometrics: 3x20 fast up-and-downs on stairs, 2x20 two-leg up-and-down jumps (one stair and two stairs), 5x box jumps up (three stairs), 5x box jumps down, 2x10 calf jumps, 2x10 squat jumps, and several sets of heel raises, one-leg heel raises, and eccentric heel raises. no pain in the ankle.

6 PM

Cross training warm up/down 5:00 [1]
(injured)

Strength 45:00 [2]

heel raises 3x15x20kg, one-leg heel raises 3x10x20kg, deep squats 3x20x20kg, one-leg squats 3x10x20kg, lunges 3x20x15kg, leg press 3x15x77kg-93kg, calf exercises on leg press 3x15x57kg, leg curls 3x15x45kg, leg extensions 3x15x45kg, adduction 3x15x45kg, abduction 3x15x45kg, romanian dead lifts 3x15x20kg, bend over rows 3x15x20kg, back extensions 3x15, crunches 3x20, plank, side plank, side crunches, push ups, back exercises, static squat against a wall. all went well, only one-leg heel raises caused some pain in the ankle.

Sunday Nov 15, 2015 #

Cross training 40:00 [1] 4.8 km (8:20 / km)
(injured)

combination of walk and gentle jog with Sami. 3x5min running. pain-free at first but could feel it again after a few minutes.

Saturday Nov 14, 2015 #

8 AM

Cycling tempo 1:06:00 [4] 22.61 km (2:55 / km) +151m 2:49 / km
ahr:138 max:160 (injured)

3x10min tempo ride on MTB in Järvafältet in the rain. 3,8-4,2km. covered in mud and horse shit all over after the ride. good fun anyway :)

Friday Nov 13, 2015 #

10 AM

Cross training 45:00 [1] 5.0 km (9:00 / km)
(injured)

brisk walk with some gentle jogging. walking was pain-free and running felt ok at first but then some pain at the end. stopped running immediately.

6 PM

Cycling (MTB) 44:00 [2] 12.1 km (3:38 / km) +100m 3:30 / km
ahr:122 max:140

MTB ride in the rain and darkness. whoop whoop! met eyes of a cow in the darkness - pretty scary!

Thursday Nov 12, 2015 #

Cycling tempo (spinning) 1:05:00 [4] 30.0 km (2:10 / km)
ahr:153 max:174 (injured)

15min warm up + 45min tempo spin + 5min warm down. such a hard workout! I really tried to push as hard as I could but difficult to get HR as high as in running. no pain in the ankle while cycling.

Wednesday Nov 11, 2015 #

Note

went to see a physio today about the pain in the inside of the ankle. it might be toe flexors that are over stressed or stress fracture in the lower tibia. doesn't feel like a stress fracture. anyway, trying to get time to MRI asap...in the meanwhile icing, NSAID gels, anti-inflammatory drugs, and compression socks. back to basics. a short acupuncture therapy.

5 PM

Cross training 30:00 [2] 7.0 km (4:17 / km)
(injured)

5min cross-trainer (0,5km), 5min double poling (1km), 5min rowing (1km), 10min cycling (4km), 5min cross-trainer (0,5km)

Strength 45:00 [2]

heel raises, heel raises with a bar 3x15x15kg, one-leg heel raises 2x10x15kg, squats 3x20x20kg, lunges 2x20x20kg, back extensions 3x20x5kg, leg extension 3x15x40kg, leg curl 3x15x35kg, leg press 3x15x80kg, calves 3x15x30kg, two leg horisontal lift 3x15, backward kicks 3x15x50kg, push-ups, abs, side lifts, back exercises.

Swimming 10:00 [2] 5.0 km (2:00 / km)

Tuesday Nov 10, 2015 #

Running intervals 1:50:00 [5] 19.6 km (5:37 / km) +96m 5:29 / km
(injured)

5km warm up to Sollentunavallen + 10x800m intervals at 3:00 with 2min recoveries + 5km warm down jog home. wasn't fully recovered from the weekend but still quite happy with the workout. went almost as planned. however the pain in the left ankle is getting worse. it didn't like fast running and was really sore afterwards. fuck.

Monday Nov 9, 2015 #

Note
slept:8.0 weight:62.2kg (rest day)

Sunday Nov 8, 2015 #

10 AM

Trail running long 3:07:00 [3] 35.0 km (5:21 / km) +321m 5:07 / km
(injured)

fast finish long run in Nåsten and further south with Annika and Johanna, kilometres 28-33km at m-pace. surprised how good I felt and how easy it was to run faster at the end! :)

Saturday Nov 7, 2015 #

9 AM

Running warm up/down 21:00 [2] 3.5 km (6:00 / km)
(injured)

Running 41:15 [5] 10.2 km (4:03 / km) +61m 3:56 / km

Vintermilen. Had hoped to run a sub 40 time but legs were tired from training and conditions weren't too good either. It was windy, rainy, and slippery, and the hills were bigger than I had realised. Also it was 150m overlong. 3rd woman. Results: http://www.marathon.se/racetimer?v=%2Fsv%2Frace%2F...

Running warm up/down 10:00 [1] 1.6 km (6:15 / km)

ankle very sore after the run!

Friday Nov 6, 2015 #

Trail running 1:02:00 [2] 9.7 km (6:24 / km) +116m 6:02 / km
weight:62.5kg (injured)

easy run on small paths with Jutta. didn't think about the ankle.

Thursday Nov 5, 2015 #

11 AM

Trail running 1:16:00 [3] 16.5 km (4:36 / km) +146m 4:25 / km
(injured)

2km warm up + 14km m-pace run (4:20-4:35) + short warm down. starting to feel easier! ankle bothered a bit.

Wednesday Nov 4, 2015 #

9 AM

Trail running 1:10:00 [2] 12.2 km (5:44 / km) +107m 5:30 / km
weight:61.2kg (injured)

easy run in Järvafältet without breakfast. feeling good but some pain in my ankle..

3 PM

Running 53:00 [2] 9.5 km (5:35 / km) +76m 5:22 / km

easy run in Norra Djurgården checking out the course for Vintermilen after an interesting interview at Radiohuset

Swimming 22:00 [2] 1.1 km (20:00 / km)

easy swim at GIH-badet. nostalgic!

Tuesday Nov 3, 2015 #

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

Running intervals 40:00 [4] 8.6 km (4:39 / km)

5x1600m intervals at 6:19-6:24 with 2,5min recoveries. good feeling throughout the workout but some pain in the inner side of left ankle. could feel it already on Sunday's long run but it was worse today. I hope I've just hit it and it's not serious.

Running warm up/down 17:00 [1] 2.7 km (6:18 / km)

Monday Nov 2, 2015 #

Trail running 35:00 [1] 5.3 km (6:36 / km) +65m 6:13 / km
(injured)

easy recovery run to shake off my legs. general soreness everywhere, hip flexors and left ankle being the worst..

Sunday Nov 1, 2015 #

Trail running long 2:55:00 [3] 31.7 km (5:31 / km) +286m 5:17 / km

long trail run with Annika and Sam, including 5k at m-pace at the end (4:29-4:16). much easier than last week :) could feel some vague pain in the inner side of my left ankle. I hope it's just something that goes away and doesn't cause problems..

« Earlier | Later »