Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rc75

In the 7 days ending Mar 21:

activity # timemileskm+m
  Running8 13:34:00 71.08(11:27) 114.4(7:07) 4481
  Strength and Conditioning1 24:00
  Total9 13:58:00 71.08 114.4 4481
  [1-5]8 13:34:00
averages - sleep:6.8 weight:75.4kg

» now

Sunday Mar 21 #

12 PM

Running long 4:02:00 [3] 26.3 km (9:12 / km) +2054m 6:37 / km
ahr:125 max:152 slept:7.5 weight:75.3kg shoes: Xtalon 212

Random long run - MTB trails with Kellen for about an hour, then Slackdhu via some random route up the front, finished with 8 reps of the steep bit at the north end of Slackdhu.

MTB trails good, actually felt like I was moving a bit more smoothly than last time, maybe just down to better grip and drier trails? Slackdhu reps hard, even trying to keep effort down. Felt like quitting around #3, so pleased to get up to 8.

~600 cals, 600 ml consumed, starting up Slackdhu.

No problems, but sore right ankle afterwards during the evening.

Saturday Mar 20 #

7 AM

Running (Hill Sprints) 1:25:00 [4] 12.4 km (6:51 / km) +413m 5:53 / km
ahr:123 max:158 slept:7.0 weight:75.4kg shoes: VJ MAXx

Zero enthusiasm for these when I left the house, but feeling better once I'd warmed up/woken up. Heavy Breathing Hill again; 30 mins warm up, 2 sets of 4 x 10s sprints, with 6 min jog in between. Cool down via WHW and Gowkstane.

All good, right ankle a bit sore though (neglecting the ankle physio clearly not helping there).
9 AM

Strength and Conditioning 24:00 [0]

3 sets: 30s on, 15s off, 60s rest between sets
- mountain climbers
- hip lifts
- bird dogs left
- bird dogs right
- iron mikes, knees bent
- shoulder taps
- side plank right
- side plank left
- Russian twists

Finish with 1 min plank; back to more familiar minute of agony.
10 PM


Ankle Physio - as always, doing this only once ankles are starting to get sore, rather than as a preventative measure.

3x15 @ 10kg heel drops
3x15 @ 10kg heel raises
3x12 aeroplanes

Friday Mar 19 #

12 PM

Running (Easy) 1:40:00 [1] 16.4 km (6:06 / km) +307m 5:35 / km
ahr:119 max:139 slept:6.25 shoes: VJ MAXx

Gowkstane, WHW, Mugdock with Kellen; warm so busy again. Felt pretty good though, all easy with a few walk breaks here and there - would have like to have done another half hour but up against it with work deadline.

Thursday Mar 18 #

4 PM

Running (Easy) 50:00 [1] 7.7 km (6:30 / km) +158m 5:53 / km
ahr:114 max:129 shoes: VJ MAXx

Short Gowkstane loop with Kellen. Legs good, could have done more, but not sleeping much this week with lot on at work, so shorter session probably about right.

Wednesday Mar 17 #

6 AM

Running (Hills) 1:48:00 [4] 16.1 km (6:42 / km) +859m 5:18 / km
ahr:146 max:163 slept:6.5 shoes: VJ iRock 3s

Hard run out in the Campsies: Dumgoyne, Earls Seat, Clachertyfarlie Knowes, Slackdhu. Finished with a fast descent off Slackdhu back home. All ran, except a few bits dropping off Earls Seat, which required some tentative stepping round sodden boggy ground so didn't get sucked down. Thought I was moving a lot quicker than pace indicated, but effort level wasn't totally maxed - maybe consequence of long run Sunday, not so much oompf in legs? Still very pleased, cracking route.
5 PM

Running (Easy) 54:00 [1] 7.5 km (7:12 / km) +156m 6:31 / km
ahr:113 max:131 shoes: NB Nitro

Evening run out with Kellen on MTB trails. Tired and a bit lightheaded, whole lot of walking. Fine though.

Tuesday Mar 16 #

12 PM

Running (Easy) 1:50:00 [1] 17.9 km (6:09 / km) +341m 5:37 / km
ahr:118 max:138 slept:7.25 shoes: VJ MAXx

Short sleeve weather! Busy out, as expected - Gowkstane, Mugdock, WHW with Kellen. Ok, bit brisker without ever really feeling overdoing it.

Monday Mar 15 #

9 AM

Running (Easy) 1:05:00 [1] 10.1 km (6:26 / km) +193m 5:52 / km
ahr:113 max:127 slept:6.5 shoes: NB Nitro

Easy Gowkstane run with Kellen, walking the steeper hills. Legs bit heavy, no major problems though.

« Earlier | Later »