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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: markg

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Stretch & Massage1 1:00:00
  Orienteering1 1:00:00 5.28(11:22) 8.5(7:04) 300
  Cycling1 1:00:00 13.67(13.7/h) 22.0(22.0/h) 300
  Strength & Conditioning1 45:00
  Total4 3:45:00 18.95 30.5 600

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Saturday Nov 11, 2017 #

9 AM

Orienteering 1:00:00 [3] 8.5 km (7:04 / km) +300m 6:00 / km
shoes: Inov8 X-Claw 275

Plodding around Red Hill checking control sites for a twilight event on 6 Dec. Should be a fun little event. Left Achilles fine, right fairly uncomfortable.

Friday Nov 10, 2017 #

6 AM

Cycling 1:00:00 [3] 22.0 km (22.0 kph) +300m
ahr:146 max:174

A few laps of the crit circuit and then a climb up Mt Stromlo on the tarmac. I was in struggletown for the whole climb, legs were not feeling strong at all. Hopefully just tired from weights on Wed.
12 PM


Isometrics @ 20kg
50m backward walk
50m flat backward run

Upped the weight today and it's still lighter than the "15" on the machine and still too easy. I'm doing it using a barbell across my shoulders and with both hands on the bar it adds a balance challenge, which is probably not all that useful for what I'm trying to achieve.

Given that I'm now at a ~1/3 bodyweight on the bar I added in some easy eccentric work with backwards walk and jog on the flat. Tried to some normal jogging but right achilles was unhappy. I'm finding it frustrating once again that the right one only got sore after I started rehab ...

It's also interesting to compare the current state of rehab with previous attempt. Previously by the time I was doing isometrics at this weight I was also running pretty comfortably but not this time. Probably time to check in with an expert.

Thursday Nov 9, 2017 #

8 AM


Massage. Calves very tight and sore.

Wednesday Nov 8, 2017 #

1 PM

Strength & Conditioning 45:00 [3]

Calf isometrics @ 15kg1
Squats 4x5 @ 50kg
Reverse lunge 3x12 @ bodyweight
Lunge 4x5 @ 20kg.

1Real kg today! And it was too easy. The weights for the squats and lunges are starting getting closer to appropriate for my current strength and the sets. I want someone to check my squat form before I add too much more weight to them.

Tuesday Nov 7, 2017 #

12 PM

Stretch & Massage 1:00:00 [3]

Did the ANU Stretch and Flex class which included some foam rolling. Class was quite good but didn't enjoy it as much as my old yoga class in Braddon. Might try the advanced class and see what that's like.
1 PM


Isometrics @ 15kg.

These felt really tough today. So much so that it had me doubting whether the weights published on the machine were correct. Told myself I was just being soft and finished the set but then compared the machine against a 15kg plate and I was right, the machine seems quite a bit heavier than the plate! This helps explain the increased soreness I've felt when increasing weights and perhaps why the right one has got sore when it wasn't when I started rehab - I've been increasing weight faster than I thought I was.

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