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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: andfall

In the 7 days ending Feb 18:

activity # timemileskm+m
  Running11 4:20:18 30.36(8:34) 48.87(5:20) 841
  S&C7 3:30:00
  Cross Trainer2 41:17
  Swimming2 31:48
  Total18 9:03:23 30.36 48.87 841
  [1-5]13 5:30:08

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MoTuWeThFrSaSu

Sunday Feb 18 #

10 AM

Running 17:04 intensity: (15 @1) + (7:40 @2) + (9:09 @3) 3.4 km (5:01 / km) +97m 4:23 / km
ahr:134 max:149 shoes: New Balance 1080 #2

Cross Trainer 20:46 intensity: (2:00 @1) + (7:57 @2) + (10:38 @3) + (11 @4)
ahr:128 max:156

S&C 35:00 [0]

12 PM

Swimming 20:00 [3]

900m (36 laps) with rests
1 PM

Running 15:44 intensity: (10 @1) + (9:18 @2) + (6:16 @3) 3.34 km (4:42 / km) +38m 4:27 / km
ahr:134 max:148 shoes: New Balance 1080 #2

Saturday Feb 17 #

10 AM

Running 19:46 intensity: (59 @0) + (2:49 @1) + (12:54 @2) + (3:04 @3) 3.36 km (5:53 / km) +5m 5:51 / km
ahr:123 max:141 shoes: New Balance 1080 #2

Cross Trainer 20:31 intensity: (32 @0) + (1:11 @1) + (3:16 @2) + (10:36 @3) + (4:56 @4)
ahr:138 max:158

S&C 30:00 [0]

11 AM

Swimming 11:48 [3]

500m - 20laps
12 PM

Running 16:51 intensity: (22 @0) + (20 @1) + (10:23 @2) + (5:25 @3) + (21 @4) 3.26 km (5:10 / km) +33m 4:55 / km
ahr:131 max:152 shoes: New Balance 1080 #2

Friday Feb 16 #

12 PM

S&C 35:00 [0]

5 PM

Running 38:22 intensity: (5 @1) + (22 @2) + (7:58 @3) + (17:32 @4) + (12:25 @5) 7.34 km (5:13 / km) +94m 4:55 / km
ahr:155 max:180 shoes: New Balance 1080 #2

Thursday Feb 15 #

12 PM

S&C 30:00 [0]

6 PM

Note
(injured)

Return visit to Physio - almost definitely have proximal hamstring tendinopathy. No noticeable improvement in two weeks - could take another 8-12 weeks to see improvement. Prescribed more intense hamstring loading exercises and weighted hip thrusts. Need to avoid hill running or any fast running over next few months. Easy running on flat with short strides only - should be ok hill walking but need to avoid running downhill. Intervals on spin bike or cross trainer may aggravate problem so young to start swimming or aqua jogging. Difficult to determine what activities aggravate problem - often don't feel much pain whilst doing the aggravating activity - only tightness in hip which becomes deep ache later on. Next entered race is Mourne Highline in 8 weeks so hoping to be recovered by then. Very frustrating but hoping to get back to running in the hills without any discomfort by May to give time to build up for LAMM.
7 PM

Running 24:33 intensity: (20:35 @2) + (3:58 @3) 4.89 km (5:02 / km) +47m 4:48 / km
ahr:127 max:139 shoes: New Balance 1080 #2

Wednesday Feb 14 #

12 PM

S&C 35:00 [0]

5 PM

Running 37:20 intensity: (31 @1) + (29:56 @2) + (6:53 @3) 7.34 km (5:05 / km) +94m 4:47 / km
ahr:127 max:148 shoes: New Balance 1080 #2

Tuesday Feb 13 #

4 PM

Running (treadmill) 27:49 intensity: (1:16 @0) + (1:42 @1) + (22:56 @2) + (1:55 @3) 3.8 km (7:19 / km) +320m 5:09 / km
ahr:123 max:138 shoes: New Balance 1080 #2

5 PM

S&C 30:00 [0]

including physio exercises...
7 PM

Running 14:55 intensity: (32 @1) + (14:23 @2) 3.0 km (4:58 / km) +14m 4:51 / km
ahr:122 max:133 shoes: New Balance 1080 #2

Monday Feb 12 #

6 AM

Running 10:32 intensity: (2:12 @1) + (8:20 @2) 1.84 km (5:44 / km) +3m 5:41 / km
ahr:114 max:131 shoes: New Balance 1080 #2

5 PM

Running 37:22 intensity: (6 @0) + (22 @1) + (24:59 @2) + (11:01 @3) + (54 @4) 7.28 km (5:08 / km) +97m 4:49 / km
ahr:130 max:154 shoes: New Balance 1080 #2

9 PM

S&C (physio exercises) 15:00 [0]

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