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Training Log Archive: redrider

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Trail running3 2:04:00 12.12(10:14) 19.5(6:22) 186
  Running2 1:43:00 13.42(7:40) 21.6(4:46) 74
  Strength3 1:15:00
  Swimming1 40:00 1.24(32:11) 2.0(20:00)
  Cross training1 30:00 3.11(9:39) 5.0(6:00)
  Cycling1 30:00 6.34(4:44) 10.2(2:56) 100
  Total7 6:42:00 36.23 58.3 360
averages - sleep:8

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Sunday Oct 23, 2016 #

Trail running intervals 49:00 [3] 7.8 km (6:17 / km) +64m 6:02 / km
slept:8.0 (injured)

easy jog including 10x45s intervals and 1x1km m-pace. intervals were fine but could feel the ankle at the end :(

Saturday Oct 22, 2016 #

Swimming 40:00 [2] 2.0 km (20:00 / km)
slept:8.0 (injured)

Friday Oct 21, 2016 #

Trail running 37:00 [1] 5.5 km (6:44 / km) +40m 6:29 / km
slept:8.0 (injured)

easy jog testing the foot. still not good. walked home after it started to hurt.

Thursday Oct 20, 2016 #

Cycling 30:00 [2] 10.2 km (2:56 / km) +100m 2:48 / km
slept:8.0 (injured)

Running (treadmill) 30:00 [3] 6.1 km (4:55 / km)

10min warm up (5:30-5:00), then 15min at 4:30 pace, and 5min warm down (5:30). supposed to run 1h progressive at 4:30-4:15 pace but the ankle is hurting and I had to quit after first 15min :(

Strength 20:00 [2]

ankle/calf exercises and core

Wednesday Oct 19, 2016 #

Cross training (elliptical) 30:00 [2] 5.0 km (6:00 / km)
slept:8.0 (injured)

Strength (gym) 45:00 [2]

Tuesday Oct 18, 2016 #

Running intervals 1:13:00 [4] 15.5 km (4:43 / km) +74m 4:36 / km
slept:8.0 (injured)

15x3min m-pace intervals (about 4:15min/km) with 1min jog recoveries. Nice & easy but unfortunately the pain in the left ankle from last autumn is back! Obviously 35km runs on asphalt are not my cup of tea... Also spraining it in 25mannna may have played a role... In addition to being sore in the inside (tibialis posterior) it's also sore in front of the food in the tateral side (it's stiff and sore when bending it, kind of feeling the cartilage formation).

Monday Oct 17, 2016 #

Trail running 38:00 [2] 6.2 km (6:08 / km) +82m 5:45 / km

Easy recovery run including 1x1min hill sprint + 5x100m strides

Strength (core) 10:00 [1]

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