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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: g.foz.foster

In the 7 days ending Oct 31:

activity # timemileskm+m
  MTB1 2:48:55
  Road (75%+)2 1:39:53 12.64(7:54) 20.35(4:54) 56
  S&C3 1:15:00
  Off-road (75%+)1 52:59 6.45(8:13) 10.38(5:06) 222
  Total7 6:36:47 19.09 30.73 278

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Saturday Oct 31 #

8 AM

S&C 25:00 [2]

ITB exercises

Warm-up routine as per video - 20 on each leg of the resistance band exercise; all others as per the video

Hamstring curls - 3 x 20

Glute bridge (single leg) - 3 x 15 each leg

Single leg ball squat - 3 x 15 each leg

Jane Fonda - 3 x 20 each leg
4 PM

Off-road (75%+) 52:59 [1] 10.38 km (5:06 / km) +222m 4:37 / km
shoes: Scott Kinabalu RC Ultra

Easy 50'

Out along the footpath to the miner's track, up to the mine and back the same way, with a detour into Braithwaite.

Knee was completely fine throughout save for a slight tightening in the last few hundred metres, but nothing substantial at all.

Felt good to be running; motivation has been pretty low this past week. I'd usually be pissed off with a niggle such as this, and be chomping to get running again, but haven't been this time. Not worried overall, but have definitely lost the funk a bit.

Friday Oct 30 #

7 AM

S&C 25:00 [2]

ITB exercises

Warm-up routine as per video - 20 on each leg of the resistance band exercise; all others as per the video

Hamstring curls - 3 x 20

Glute bridge (single leg) - 3 x 15 each leg

Single leg ball squat - 3 x 15 each leg

Jane Fonda - 3 x 20 each leg
9 AM

MTB 2:48:55 [2]

CX Yorkshire

35.09km w/ 941m asc.

Off-road CX ride round some of the old N Yorks haunts. Slippy under-wheel for a good chunk of it but good to improve the bike-handling skills!

Knee was completely fine throughout, no issues or aches in the slightest. Pretty shitty weather to start with but blue skies came through for the final few km's.

Thursday Oct 29 #

8 AM

S&C 25:00 [3]

ITB exercises

Warm-up routine as per video - 20 on each leg of the resistance band exercise; all others as per the video

Hamstring curls - 3 x 20

Glute bridge (single leg) - 3 x 10 each leg

Single leg ball squat - 3 x 15 each leg

Jane Fonda - 3 x 20 each leg

Wednesday Oct 28 #

7 AM

Road (75%+) 40:19 [1] 8.09 km (4:59 / km) +22m 4:55 / km
shoes: Scott Kinabalu RC Ultra

Easy 40'

Same run as yesterday but turned round just before Keswick and back the same way.

Right knee locked up much sooner today. Nothing massively inhibiting but was getting towards that way by the final km or so.

Tuesday Oct 27 #

4 PM

Road (75%+) 59:34 [1] 12.26 km (4:52 / km) +34m 4:48 / km
shoes: Scott Kinabalu RC Ultra

Easy 60'

Knee completely fine, kept things as flat as possible, running along the A66 and back via Keswick.

Right knee started to tighten and lock a little bit towards the end of the run, nothing painful but was beginning to inhibit the stride somewhat.

Aside from that felt good to be running again and things were nice and controlled for 95% of the trot.

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