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

Training Log Archive: Redmike

In the 7 days ending Oct 1, 2016:

activity # timemileskm+m
  Easy running5 2:48:04 25.5(6:35) 41.04(4:06)
  Moderate running3 2:29:39 25.0(5:59) 40.23(3:43)
  Cool down3 1:11:03 10.0(7:06) 16.09(4:25)
  Warm up3 1:07:07 7.0 11.27
  Running2 1:05:45 12.5(5:16) 20.12(3:16)
  Fartlek1 46:30 9.33(4:59) 15.02(3:06)
  Total15 9:28:08 89.33 143.76

» now

Saturday Oct 1, 2016 #

Running 49:00 [3] 9.0 mi (5:27 / mi)





Alternate direction for each rep on the track so to help with glute

Felt good today, felt rubbish on the first rep just warming up, but once I got going felt like I was coasting very relaxed and enjoyed the session.

Glute/hip was tender from physio but didn't bother me in the slightest, which is what I wanted. Stretched for a while before warm down. Cut the recoveries to 2:30 has the track was being closed early for an event .

Overall time and mileage include jog recovery between reps

Cool down (Cool down ) 21:43 [3] 3.0 mi (7:14 / mi)

Easy cool down

Ran the same route as the warm up including round the track but opposite way home.

Took it easy. Hip/glute was tight but again it feels fine compared to it was feels tender after physio
8 AM

Warm up (Warm up) 19:12 [3] 3.0 mi (6:24 / mi)

Easy warm up

Ran down to beehive, loop of middlebrook and two laps round the track.

Right glute was tender from the physio but best it's been for a while.

Friday Sep 30, 2016 #

5 AM

Moderate running 59:05 [3] 10.0 mi (5:55 / mi)

Moderate run

Had to swap morning and night runs round today as I have the physio this afternoon and normally feel rubbish afterwards.

Felt good this morning, hip was the best its been for a few days, only really felt it on declines, but mainly pretty good.

Standard underlating route, beehive, macron, a6 to westhoughton, chew moor lane, lostock train station, Beaumont road, up the hill to chorley new road, to horwich aldi and back home.

I decided against the hill sprints this morning as a precaution so not to trigger or hurt the hip/glute in anyway.

The main thing was this morning I ran well and it felt half decent for the first time since the road relays.
7 PM

Easy running (Easy running ) 39:45 [3] 6.0 mi (6:38 / mi)

Easy running

Standard easy route, beehive, macron, a6, crown lane, crown and home.

Hip/glute were tired from the physio, but a lot better than it has been.

Confined that my right glute is just really tight no other injury or damage.

Thursday Sep 29, 2016 #

6 AM

Easy running (Easy running ) 40:24 [3] 6.0 mi (6:44 / mi)

Easy running

Agin hip still this Am but much better than last night, standard flat route, beehive, macron, A6, crown lane, crown and home.

Hip was better today, felt it on the slight down hills but much better than yesterday.

Just kept it easy this morning
6 PM

Moderate running (Easy to moderate) 36:22 [3] 6.0 mi (6:04 / mi)

Easy to moderate

Standard route but opposite direction. Crown , crown lane, A6, macron, beehive and home.

Felt good this afternoon, with respect of my glute, felt better today at work and been able to work sit and walk with out any discomfort. Hopefully getting better and clearing up .

Wednesday Sep 28, 2016 #

8 PM

Moderate running (Moderate ) 54:12 [3] 9.0 mi (6:01 / mi)

Moderate running

Long day today, travelling to and from Tamworth and got home late.

Beehive, macron, A6 to westhoughton, chew moor lane, lostock train station, Beaumont road, Chorley new road, to Horwich and home.

Hip/glute was really stiff after travelling and took a few miles to get it warmed up. Not right but keeping on top it with massage and heat and cold. At physio on Friday, had it before and it's something and nothing.

Tuesday Sep 27, 2016 #

Cool down (Cool down ) 21:05 [3] 3.0 mi (7:02 / mi)

Easy cool down

Same route as warm up but opposite way round. Hip
Was stiff to start but eased right off after half a mile or so. Lots of stretching when I got home and used the foam roller.
6 PM

Warm up (Easy warm up) 20:54 [3]

Easy warm up

Ran down to beehive, macron, loop of middlebrook and two laps around track.

Felt OK tonight on the warm up, glute/ hip felt totally fine, little stiff to start.

Stretching and strides before session.

Fartlek (Fartlek) 46:30 [3] 9.33 mi (4:59 / mi)

Fartlek session

4 X 3 km @ threshold with 1km recovery roll on (moderate pace)

Felt good doing the session and the pace felt easy times for the 3kms were:

2- 9:43
3- 9:37

Honestly felt like I was crushing and my 1km roll on was a 6:00 pace. No issues with glute / hip while running but was stiff when I finished the session. Stretched it out before running homes.

Alternated the laps so I was running clockwise /counter clockwise.

Monday Sep 26, 2016 #

6 AM

Easy running (Easy running ) 38:10 [3] 6.0 mi (6:22 / mi)

Easy running

Felt good this morning and just ran how I felt, relaxed running beehive, macron, A6, crown lane, crown and back home.

Hip was a little stiff half way round but it seem to pass and felt fine again once i had a proper stretch out at home. Should have stretched it out before the run too.
6 PM

Easy running (Easy running) 38:45 [3] 6.0 mi (6:28 / mi)

Easy running

Same route as this morning, beehive, macron, a6, crown lane, crown and home.

Been stretching hip/ glute at work and it seems ok again. Few fantastic once stretched and during the stretch gets stiff if sitting down for long periods.

Sunday Sep 25, 2016 #

8 AM

Easy running (Trot) 11:00 [3] 1.5 mi (7:20 / mi)

Easy running

Easy trot to stretch the legs before today's 6 stage.

Only ran to st Joseph's school and back flat running and just relaxed and trotted .
1 PM

Warm up (Easy warm up) 27:01 [3] 4.0 mi (6:45 / mi)

Easy warm up

Couple of laps around the course with Chris Steele to familiarise myself with the course, plus some extra to wake the legs up.

Confident in myself today, exactly the same build up
At Salford 10k including same food and drink night before and this morning. Legs felt rubbish on the warm up as they did before Salford 10k. Couple of strides and stretching on the indoor track .
2 PM

Running race (Leg 1 6 stage ) 16:45 [3] 3.5 mi (4:47 / mi)

Northern 6 stage leg one

Set off and a lot of pushing and shoving, not used to hid at moment, found myself outside top 20 after first 300m
Round the track, but kept calm and worked my way to Chris after the first half mile. Get really good and pace felt easy and I felt really relaxed, after the first lap I had moved up to top 15 and again I still felt good and relaxed to opens up and close the gap to places 4-8 stayed with the pack, may a litre error towards the end as I looked at my watched and noticed the distance and thought we were doing 4 mile, the race organiser had ballsed this up, but as I hit the track for the final 300m got dropped a little bit on the sprint finish. Honestly think with a better start 4th was there for the taking, but overall with the splits and how I get was very happy.
3 PM

Cool down (Easy cool down) 28:15 [3] 4.0 mi (7:04 / mi)

Easy cold down running round watching the other legs, felt good after no build up
Of lactate. Happy with my run and most of all I really enjoyed it. We qualified for the national so looking forward to that .

« Earlier | Later »