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Training Log Archive: kPa

In the 7 days ending Feb 20:

activity # timemileskm+m
  Running8 12:27:20 88.37(8:27) 142.21(5:15) 3279
  S&C5 2:30:00
  Turbo1 1:00:00
  Total14 15:57:20 88.37 142.21 3279
averages - sleep:7.1

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Saturday Feb 20 #

Note

For the first time this week I actually managed to nap after lunch. I didn't sleep well last night which helped. Felt amazing when I woke up.
11 AM

Running (easy) 1:21:00 [2] 9.15 mi (8:51 / mi) +342m 7:56 / mi
slept:7.0 shoes: Saucony endorphin speed

Jog around the lanes. Not much to say. I felt reasonable, recovered. 6 x strideouts
6 PM

Turbo (Zwift) 1:00:00 [2]

Easy spin. Felt good. Enjoyed it.
7 PM

S&C (Hamstrings) 10:00 [1]

2 sets:
Reverse plank with leg lifts 60s
Straight leg bridge on ball x 20
Single leg RDLs 14kg
Single leg hamstring curls on ball x 20

Friday Feb 19 #

12 PM

Running (Easy) 1:23:00 [2] 8.4 mi (9:53 / mi) +317m 8:51 / mi
slept:8.0 shoes: S/lab cross

I woke up at 4am and was awake until 6am. Not sure why. Eventually got back to sleep but felt quite groggy all morning. Jog around the fields/woods. I havn’t ran in S/lab Cross’s for a while because of my MN, but tried them today and they certainly make running in the mud more enjoyable. I think my foot was fine in them, but I won’t start running in them all the time just to be safe. Legs a little heavy today but didn’t feel overly tired whilst running. 6 x strideouts.
6 PM

S&C (Strength) 40:00 [1]

2 sets:
Single leg RDL 14kg
Single leg hamstring curls x 20
Pull ups 9/6
Cobra push ups x 12
Split squats 2 x 14kg
Wall ball calf raises 2 x 5kg
Angel & devil 2 x 6kg on back, 2 x 2kg on front

Thursday Feb 18 #

Note

Quick MN update. I haven't mentioned it lately because I don't really think about it when I'm running. It's not like it's disappeared though. It's clearly infinitely better than 8 weeks ago. I notice it most when I'm not wearing shoes, but it's more like a rope being pulled between my toes rather than a sharp pain. I can now get away with walking around the house in slippers rather than Hoka's. I can still replicate the pain wearing shoes if I put pressure in the right spot. There's no doubt that its cycling related, even with the new cycling shoes. But with the amount (and intensity) of cycling I'm doing now it's continuing to get better. I still want to get the surgery done at some point though.

Note

Tried to nap in the afternoon but wasn’t able to. Stayed horizontal for a while though
9 AM

Running (Hill reps) 2:30:00 [4] 17.6 mi (8:31 / mi) +642m 7:39 / mi
slept:7.5 shoes: Saucony endorphin speed

5 x one mile hills
On the usual hill. It was pouring with rain so I took a little pack with extra layers which I hid in the hedge at the top of the hill after the first rep. Felt fresh for the session. There was a headwind all the way today. The first few reps felt good. As usual I slowed down on the final couple of reps and lost the quality somewhat. Still was able to work hard though. The jog home was more of a shuffle.

Wednesday Feb 17 #

10 AM

Running (moderate) 1:18:47 [3] 12.02 mi (6:33 / mi) +308m 6:04 / mi
slept:8.0 shoes: Saucony endorphin speed

I drove to the top of the hill (so I could avoid running up any big hills) then did a couple of loops on an undulating route on the lanes. It was very windy up there. For some reason I woke up with a stiff lower back and the first couple of minutes felt quite awkward (despite going through the warm up routine). That disappeared then I was a little too much enthusiastic for a few miles, then I settled into a better pace. Felt good I think. Enjoyed the run.
I did 12 miles, restarted my watch then did 8 x strideouts
11 AM

Running 9:33 [2] 1.1 mi (8:41 / mi) +7m 8:31 / mi
shoes: Saucony endorphin speed

Strides
5 PM

S&C (Coordination & posture) 45:00 [1]

2 sets:
Pascal Dobert Kettlebells 11.5kg/ 16.5kg/ 6.5kg
Side plank knee to chest 60s
Reverse plank with leg lifts 60s
Adductor side planks 45s
Forwards planks (forwards/ backwards, circles, pikes)
Straight leg bridge on ball x 20
Russian twist (on floor) 6.5kg x 30
Pull ups 9/6
8 PM

Note

Compex on quads. ‘Training recovery’

Tuesday Feb 16 #

4 PM

Running (Easy) 1:00:00 [3] 7.2 mi (8:20 / mi) +216m 7:37 / mi
slept:2.5 shoes: Saucony endorphin speed

2.5 hours sleep after work
Ran around the lanes again. Poured with rain throughout. Legs felt fresh again.
6 PM

S&C (Hamstrings) 10:00 [1]

2 sets:
Reverse plank with leg lifts 60s
Straight leg bridge on ball x 20
Single leg RDLs 14kg
Single leg hamstring curls on ball x 20

Monday Feb 15 #

10 AM

Running (Easy) 1:38:00 [2] 12.2 mi (8:02 / mi) +406m 7:17 / mi
slept:8.5 shoes: Saucony endorphin speed

It’s warmed up now so the fields are completely saturated again. Out of laziness I did a loop around the lanes. It was a route I hadn’t done before and really enjoyed it. Felt pretty fresh. 6 x strideouts at the end.
12 PM

S&C (Muscular endurance) 45:00 [3]

2 sets:
Step Ups 2 x 11.5kg
Turkish Get-Ups 6.5kg
Renegade Rows 2 x 14kg
Mrs Spectacular 2 x 11.5kg
Reverse Crunches x 25
Reverse lunges 2 x 14kg
Offset lunges 16.5kg
Split squat jumps x 20
Box jumps x 10
6 PM

Note

Managed to nap for about 30 mins in the afternoon and forced myself to stay horizontal for 2 hours.

Sunday Feb 14 #

Running (Specific endurance) 3:07:00 [3] 20.7 mi (9:02 / mi) +1041m 7:49 / mi
slept:8.5 shoes: Salomon prototype 1

A loop from home. A lot of ice about but generally good running conditions. I felt really good from start to finish. I carried a couple of gels but didn’t feel like needed them in the end.
The ascent came out lower than I was expecting. I did a very similar route to this 3 weeks ago and that came out with 200m more, even though I added an extra climb today. On Wednesday my watch only have me 52m, which was definitely wrong. Maybe it’s the cold weather or something.
8 PM

Note

Compex on calves. ‘Training recovery’

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