Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: abiperk

In the 7 days ending Feb 8, 2017:

activity	#	time	miles		km		+ft
Bike - Roads	7	6:51:54	105.4	(15.4/h)	169.63	(24.7/h)	214
Road Run	2	2:20:14	14.53	(9:39)	23.38	(6:00)	655
Trail Run	1	1:15:12	6.83	(11:01)	10.99	(6:50)	739
Strength	2	1:15:00
Stretching	3	40:00
Yoga	1	35:00
Kayak Erg	1	20:56	2.65	(7.6/h)	4.26	(12.2/h)	10
Body Work	1	1
Total	16	13:18:17	129.41		208.26		1617
[1-5]	15	13:18:16

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Wednesday Feb 8, 2017 #

11 AM

Bike - Roads (Trainer Road) 59:52 [3] 16.0 mi (16.0 mph) +25ft
ahr:136 max:163 shoes: Salsa 29er

The wireless headphones in the basement were still wet from yesterday's ride...

C • Groosss 5

9 PM

Road Run (Treadmill) 49:59 [3] 5.53 mi (9:02 / mi) +15ft 9:01 / mi
ahr:137 max:154 shoes: Brooks Launch 3 - Black

Fartleks

Tuesday Feb 7, 2017 #

10 AM

Bike - Roads (Trainer Road) 56:58 [4] 15.3 mi (16.1 mph) +124ft
ahr:136 max:166 shoes: Salsa 29er

Kayak Erg 20:56 [4] 4.26 km (12.2 kph) +10ft
ahr:115 max:134

400m intervals

8 PM

Strength 30:00 [4]

TRX

Stretching 10:00 [1]

Stretching and foam rolling

Monday Feb 6, 2017 #

9 AM

Stretching 15:00 [1]

Monster walks w/ theraband and foam rolling

4 PM

Bike - Roads (Trainer Road) 49:34 [4] 12.1 mi (14.6 mph) +8ft
ahr:143 max:165 shoes: Salsa 29er

Sunday Feb 5, 2017 #

6 AM

Bike - Roads (Trainer Road) 1:00:58 [4] 15.8 mi (15.5 mph) +24ft
ahr:137 max:165 shoes: Salsa 29er

7 AM

Bike - Roads (Trainer Road) 50:45 [4] 13.6 mi (16.1 mph) +13ft
ahr:139 max:169 shoes: Salsa 29er

12 PM

Road Run 1:30:15 [3] 9.0 mi (10:02 / mi) +640ft 9:24 / mi
ahr:146 max:173 shoes: Salomon XA Pro - Light Blue

A couple miles on trails, the rest roads and gravel. Kept the pace pretty easy, didn't have the legs for many of the hills.

Saturday Feb 4, 2017 #

9 AM

Body Work 1 [0]

Knee diagnosis - just a deep bone bruise. It'll hurt for awhile, but training shouldn't hurt it.

A fair bit of tightness in quad and IT band, so worked those out pretty good.

3 PM

Bike - Roads (Trainer Road) 38:40 [3] 10.5 mi (16.3 mph) +10ft
ahr:120 max:152 shoes: Salsa 29er

Bike - Roads (Trainer Road) 35:07 [5] 7.9 mi (13.5 mph) +10ft
ahr:148 max:168 shoes: Salsa 29er

Thursday Feb 2, 2017 #

2 PM

Trail Run (Wissahickon) 1:15:12 [3] 6.83 mi (11:01 / mi) +739ft 9:59 / mi
ahr:147 max:164 shoes: Salomon XA Pro - Light Blue

Mix of trails and gravel with a few good climbs at the start. I turned around early because a guy biked up on me and then slowed way down and crept along a few meters in front of me, so ended with a couple more out-and-backs than anticipated.

Knee was achy the last half hour or so, probably from the pounding of the descents. Iced when I got home.

8 PM

Bike - Roads (Trainer Road) 1:00:00 [4] 14.2 mi (14.2 mph)
ahr:128 max:148 shoes: Salsa 29er

Felt tired. Oddly, my knee was fine on the intervals but sore on the recovery. When I finished, I noticed a sharp little point on the exterior side of my knee cap. Zero pain, but noticeable to the touch. It's underneath a scar (treadmill fall a handful of years ago) so may have been there all along and I'm just now finding it. Either way, I'm going to call tomorrow and try to get it looked at. No idea what I could have done, just from impact.

9 PM

Stretching 15:00 [1]

Monster walks w/ theraband, foam rolling, quads

10 PM

Strength 45:00 [3]

Focus on core

Three times:

1 min plank
1 min side plank (per side)
1 min flutter kicks
20 x inverted frog legs (per leg)
20 x side plank hip raise, per side
20 x hip lifts
20 x one-sided superman, per side
20 x superman

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