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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: g.foz.foster

In the 7 days ending Nov 14:

activity # timemileskm+m
  Off-road (75%+)3 4:32:22 28.88(9:26) 46.47(5:52) 1686
  MTB1 3:37:34
  S&C7 2:55:00
  Road (75%+)1 1:00:47 9.46(6:25) 15.23(3:59) 96
  Total12 12:05:43 38.34 61.7 1782

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Saturday Nov 14 #

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
2 PM

Off-road (75%+) 1:06:35 [1] 13.78 km (4:50 / km) +356m 4:17 / km
shoes: inov-8 Terraultra 270

Easy 60' w/ strides

Ran out and turned right at the end of the road for a change. Up into Beck Wythop woods and around the tracks there. Felt good in the new sneaks.

Weather was grim but muggy as all hell. Sweated a bit! Nice and comfortable on the easy part of the run, picked up a bit of tightness in the left hammy on the fourth of the strides so didn't push it and settled at that. Knee was pretty much completely fine, though did feel it after the strides too.

Friday Nov 13 #

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
11 AM

MTB 3:37:34 [3]

CX biking

62.68km w/ 1602m asc.

Couple of the rideable peaks in the local area with Rob B. Steady away; he's better on the descents, I'm better on the climbs and we can both ride flat (who can't).

No problems whatsoever with the knee on the bike, as per last time round.

Thursday Nov 12 #

6 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
3 PM

Road (75%+) 1:00:47 [3] 15.23 km (3:59 / km) +96m 3:52 / km
shoes: Hoka One One Carbon X

Moderate 60'

Parked up on the way home from work at Lorton and ran down to Buttermere and back.

Pretty balmy afternoon; lots of wind but pretty warm still. That wind played havoc with trying to keep on pace though the effort felt more or less on point throughout.

Knee could be felt initially for the first 2-3km but then seemed to go away. My groin on the left side became a bit problematic in the latter stages of the run too. Didn't hinder anything noticeably and hasn't been an issue since the run but it was getting uncomfortable; just felt like a slight pull.

The pace felt comfortable though, which was nice given that I've not run much faster than 'easy' since the end of September.

Wednesday Nov 11 #

6 PM

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

Tuesday Nov 10 #

6 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
5 PM

Off-road (75%+) 1:12:05 [1] 14.33 km (5:02 / km) +215m 4:41 / km
shoes: Hoka One One Carbon X

Easy 60' w/ strides

Put the rockets on again for the first time since September.

Felt good on the run, out on the road then along the miner track before doubling back the same way.

Felt the ITB a touch on the strides and was ready to sack them off if the issue was exacerbated but never exceeded a 'it's there' level. Certainly not a hindrance.

Monday Nov 9 #

6 PM

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

Sunday Nov 8 #

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

Off-road (75%+) 2:13:42 [2] 18.36 km (7:17 / km) +1115m 5:35 / km
shoes: Scott Supertrac 2.0

Easy 2hrs

Out a lot longer than I should have been but we were very much taking it easy.

Met up with Ben A for a trot around the lower fells of the Coledale horseshoe. Out on the miner track to the hause then along Whiteside Edge and back via the gill whose name I can never remember and home to Braithwaite the same way.

Knee was completely fine throughout. Definitely conscious of the time out being significantly over that which was scheduled.

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