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Training Log Archive: kPa

In the 7 days ending Aug 17:

activity # timemileskm+m
  Running4 10:05:48 58.92(10:17) 94.82(6:23) 4349
  S&C2 1:45:00
  Total6 11:50:48 58.92 94.82 4349
averages - sleep:6.7

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Friday Aug 16 #

Running (Easy) 1:19:00 [3] 8.7 mi (9:05 / mi) +42m 8:57 / mi
slept:8.0 shoes: Salomon ultra 5

The mandatory tourist tax for the campsite included all the lifts in the valley, so we decided to take the cablecar up to Hohsaas (3200m). We spent about an hour walking around up there and I got quite a bad headache. We then ran all the way down to Saas Grund then along the valley back to the campsite. My headache got better on the way down and I felt reasonable. All nice and steady.

Thursday Aug 15 #

Note
slept:6.0

A roadside sleep, followed by driving day. We didn’t make it to Saas Grund until after dark so I didn’t run. We did stop quite a lot and walk around so I wasn’t completely immobile all day.

Wednesday Aug 14 #

6 PM

S&C 45:00 [1]
slept:5.5

2 sets of 6-8 reps:

Suitcase deadlift (kg) 2 x 22 22
Step ups (kg) 2 x 12 14
Split squats (kg) 2 x 12 14
Hamstring curls (single leg reps) 16 16
Captains chair leg raises (reps) 20 20
Single leg arabesque w/ 6kg (reps) 14 14
Reverse plank 55s
DB press 2 x 12 14
DB front raise 2 x 8 8
Pull ups 10 6
Bench dips 20 20

I intended to run before work but I slept really badly again and was too tired and grumpy. I went straight to the gym after work. I skipped the side planks and adductor planks as I ran out of time. Everything else felt good though. Drove to Folkstone for the 1am Eurotunnel.

Tuesday Aug 13 #

10 AM

Running (easy) 1:10:00 [2] 7.0 mi (10:00 / mi) +308m 8:48 / mi
slept:6.5 shoes: Salomon ultra 4

Woke up too early again. I had breakfast then attempted to get back to sleep but failed.
I ran around the fields/ woods. My legs feel pretty good. Not particularly tired and no tightness anywhere

Monday Aug 12 #

10 AM

Running (specific endurance) 6:36:00 [3] 34.4 mi (11:31 / mi) +3775m 8:35 / mi
slept:6.5 shoes: Salomon ultra 4

I keep meaning to start my pre-UTMB caffeine detox, but every morning I'm waking up at least an hour before I intend to and end up drinking shed loads of coffee.
Woke up, coffee, 3hr drive to Snowdonia, coffee, session, 3 hour drive home.
2 x Llanberis Path, 2 x Ranger's. It was a cool day and raining above 500m for the first couple of reps but dry thereafter. I'd estimate that half the uphills were run, half hiked. Aside from a couple of nutrition related wobbles, I felt great all day. The session seemed to fly by and I still felt fairly fresh at the end. My back and groin thing were fine. There were times when I got excited and ran hard on parts of the descents, but there was a lot of wet rock so mainly I was a bit steadier than in the Alps.
My pack was closer to UTMB weight than other S.E. runs this summer. I ate bits and pieces - probably something like 20g carb/hr

Sunday Aug 11 #

10 AM

Running (moderate) 1:00:48 [3] 8.82 mi (6:54 / mi) +224m 6:23 / mi
slept:7.5 shoes: Salomon Sonic RA

Frustratingly I had a broken nights sleep so still feeling tired today. Physically I'm better though. I did wake up with my lower back feeling a bit twingy. I have no idea why, but I didn't notice it whilst running. The run was good. I did it on the High Peak Trail, fitting in 2 inclines. It felt pretty smooth from the start (usually it takes a mile or so to get into it) and it seemed that I could turn my legs over quicker without it feeling forced. Happy with this.
2 PM

S&C 1:00:00 [1]

2 sets of 6-8 reps:

Suitcase deadlift (kg) 2 x 20 20
Hamstring curls (single leg reps) 16 16
Side plank (hip drop knee to chest) 70s on each side
Captains chair leg raises (reps) 20 20
Single leg arabesque w/ 6kg (reps) 14 14
Reverse plank 55s
DB press 2 x 12 14
DB front raise 2 x 8 8
Pull ups 10 6
Bench dips 20 20

Another pull up PB.
My back was still feeling a bit sore so I kept the suitcase deadlift a little lighter than normal (now, a few hours later, my back is absolutely fine)
I skipped the step ups, split squats and adductor planks. I have this pain in my groin (R>L) which I think is what was causing the adductor planks to be uncomfortable the other day. I have had it before but it has never caused me any trouble (or even noticed it) whilst running. I'm not worried about it, but I could feel it when I started doing those exercises and didn't want to take any risks.

25' sauna

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