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Training Log Archive: g.foz.foster

In the 7 days ending Feb 15:

activity # timemileskm+m
  Road (75%+)4 3:12:23 23.13(8:19) 37.23(5:10) 263
  Indoor-snore-machine1 45:12 5.8(7:47) 9.34(4:50) 301
  Total5 3:57:35 28.94(8:13) 46.57(5:06) 564

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Saturday Feb 15 #

Note

Diet Diary:

0700 - 1 x Vit D; 1 x GC w/ MSM; 2 x wholemeal toast (94kcal per slice) w/ soya spread and blackcurrant conserve; smoothie - 100g frozen blackberries, small banana, 15g flaxseeds, 30g kale, 300ml soya milk (102kcal)

1200 - portion of homemade lentil dhal (150g) w/ brown rice (100g) and tablespoon of mango chutney; medium vegan 'milk' chocolate cookie; mug of warm soya milk w/ turmeric, ginger and nutmeg (approx 200ml)

1400 - mug of green tea

1730 - 30g dried apricots; 3 x small carrots w/ plain hummus

1930 - roast veg - small red onion, 1/4 courgette, 70g roast potatoes, 25g feta, 1/4 aubergine; 1/2 portion of 'gumbo' (same ingredients as yesterday); 1 x medium boiled egg
3 PM

Indoor-snore-machine 45:12 [1] 9.34 km (4:50 / km) +301m 4:10 / km
shoes: Hoka One One Speedgoat 2

Easy 45' w/ 5% gradient

Tried going outside but gave up when I got blown off my feet inside of 3 minutes.

Retreated indoors onto the snore-machine only to find that the gym was shutting in 30'...turned my music up and ignored them for 15' extra past closing time.

Probably a better quality session in that 45' than I would have got doing 60' outside in the storm. Foot felt a little bit tight afterwards.

Friday Feb 14 #

Note

Diet Diary:

0620 - 1 x Vit D; 1 x GC w/ MSM; 1 x wholemeal slice (94kcal) w/ soya spread and blackcurrant conserve; smoothie - 80g frozen blackberries, large banana, 15g flaxseeds, 30g spinach, 300ml soya milk (B12 and calcium fortified - as per previous days); medium black coffee (10oz mug)

1000 - mug of green tea

1300 - sandwich - 2 x wholemeal slices (94kcal each), 25g plain hummus, cottage cheese (30 kcal), 1/2 small red pepper, 15g spinach

1600 - 3 x medium pink lady apples; 2 x medium bananas

1830 - 30g dried apricots

1930 - portion of homemade 'gumbo' - 1/4 medium green pepper, small celery stick, 100g plum tomatoes, 100g chickpeas, 50g edamame beans, 50g chestnut mushrooms, 40g aubergine, 1/4 medium red pepper; 80g cous cous

2000 - 2 x homemade 'banana' pancakes w/ 60g (total) blueberries
5 PM

Road (75%+) 55:57 [1] 10.53 km (5:19 / km) +76m 5:08 / km
shoes: Hoka One One Speedgoat 2

Easy 55'

Felt really good. I'm totally confident in my foot to be able to get back into a proper training program now.

Same route as yesterday but in reverse. Blown around a bit by the wind but steady away. Little bit of tightness in the calfs that I wasn't expecting to get.

Thursday Feb 13 #

Note

Diet Diary:

0620 - 1 x Vit D (12.5ug); 1 x GC w/ MSM; smoothie - 80g frozen blueberries (36kcal), large banana, 28g kale (10kcal), 15g flaxseeds (76kcal), 300ml Soya Milk (102kcal); 1 x wholemeal slice (toasted) w/ soya spread and blackcurrant conserve (108kcal per slice)

1100 - mug of green tea

1250 - 2 x medium carrots; 400g portion of homemade lentil 'shepherds' pie w/ new potato mash, carrots, wholegrain mustard, courgette

1800 - 30g dried apricots

1830 - 600g tomato, kidney bean, quinoa and chipotle soup (274kcal) w/ 3 slices of wholemeal bread (94kcal per slice)

2000 - 20g almonds

Wednesday Feb 12 #

Note

Diet Diary:

0745 - 1 x Vit D tablet (12.5ug); 1 x Glucosamine Chondroitin (GC) w/ MSM; one slice wholemeal bread (toasted) w/ soya spread and blackcurrant conserve (108kcal per slice); smoothie - 80g frozen blueberries (36kcal), large banana, 28g kale (10kcal), 15g flaxseed (76kcal), 300ml Just Free Unsweetened Soya Milk (102kcal)

1115 - 1 x MountainFuel Lime Jelly (86kcal); 1 x MountainFuel Double Ginger Flapjack (373kcal)

1300 - 2 x Scotch Eggs (Feta and Sweet Potato; 1 x GC w/ MSM; 50g mixed nuts (cashews / almonds / walnuts); 10g dried apricots; mug of RedBush tea w/ semi-skimmed milk

1700 - 1 x small orange; mug of RedBush tea w/ semi-skimmed milk

2000 - 12" pizza - goat's cheese, mozzarella, balsamic onions, rocket, spinach; 3 x glasses of water; 1 x 375ml IPA (5%); 1 x GC w/ MSM
3 PM

Road (75%+) 51:36 [1] 10.58 km (4:53 / km) +79m 4:42 / km
shoes: Hoka One One Speedgoat 2

Easy 50'

Longest run in 3 months or so! Didn't think I'd ever be so excited to run around Portinscale and back but there we go.

Had spent the morning out on the MTB but felt no ill effects at all apart from a bit of tiredness in the quads; nothing major though.

This is now the second day where I've not had any adverse feeling in my foot when just walking about. Hopefully that's broken the back of it? No issues at all running in the foot, as has been the case for the past weeks, so all good there.

I'll add the first days of my 'diet diary' as a separate note.

Tuesday Feb 11 #

6 PM

Road (75%+) 42:50 [1] 8.02 km (5:20 / km) +54m 5:10 / km
shoes: Hoka One One Speedgoat 2

Easy 40'

Ran out from home along the road to Braithwaite then looped back and followed the same way once I got to the Swinside. Kept things pretty much pan flat aside from the short gradual climb out of Braithwaite.

Feet a touch tight after a day spent on a fieldtrip in Manchester again, but not as tight as the week before. Foot feeling like it's getting back to its normal self now at long last.

Sunday Feb 9 #

4 PM

Road (75%+) 42:00 [1] 8.1 km (5:11 / km) +54m 5:01 / km
shoes: Hoka One One Speedgoat 2

Easy 40'

Another run back from the centre of Keswick, with a bit of a loop to get the extra 10' in.

Another proper warm-up, which took away any sort of tightness...until about 5' into the run when a bit of niggly, sore tightness developed directly behind the big toe. Took a while for this to dissipate (approx 20'), though the remaining 20' or so were totally comfortable and issue-free.

Tightness came right back after I took my shoe off at the end of the run. Nothing painful but not confidence inspiring in the long term. Booked in to see Duncan a week Thursday (20th Feb).

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