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

Training Log Archive: Russ

In the 7 days ending Jul 21:

activity # timemileskm+m
  Easy6 5:58:05 43.53(8:14) 70.06(5:07) 624
  Session1 59:11 8.0(7:24) 12.88(4:36) 53
  Race Road1 40:16 6.23(6:28) 10.03(4:01) 66
  Total7 7:37:32 57.76(7:55) 92.96(4:55) 743

» now

Sunday Jul 21 #

10 AM

Easy 30:28 [2] 3.91 mi (7:47 / mi) +16m 7:42 / mi
ahr:151 max:185

Feeling better this morning but still not 100%. Longer warmup to recce the first 3k and then across for the last 2k and to de-phlegm! Ran the warmup and the race sooking on a couple menthol sweets to help breathing. Route looks good with the last ~2k downhill but into the breeze.

Race Road 40:16 [5] 6.23 mi (6:28 / mi) +66m 6:15 / mi
ahr:173 max:190

Happy enough with the result, quick scan on the start line I could see a couple quicker older guys but felt confident of taking 3rd vet prize with a good run. Felt strong on the hills in the first half, used clubmate Stuart Milne who knows Alford well as a pacer trying to keep about 20secs behind him, knowing that he likes to run a steady first half then picks it up in the second. There was a few other guys for company in the first couple K's but I started pulling away on this first of the hills at Montgarrie. I didn't find the hills too bad, they were all quite short and I was able to recover on the downhills. First half in 20:15 felt good but I knew I wasn't going to pb as we had started to turn into the breeze which had picked up. I had a clubmate for company who was looking to break sub 40 so just told him to tuck in behind me in the wind. Still felt good until I crossed the Bridge of Alford and there's a long uphill section into the wind that knocked the stuffing out of me and I was starting to struggle. I still had my tailgater with a k to go and I told him that we should pick it up a bit to get sub 40, but I wasn't feeling great. I finished in 40:16 (3rd Vet £20) and Chris had a pretty impressive sprint finish to get 39:59! Chatting to Kyle Greig afterwards he reckoned it was a tough course and maybe about a 60-90s tougher than a flatter course. Happy with the result considering not 100%, hip felt great! A good Loch Ness lumpy run

Easy 17:55 [2] 2.1 mi (8:32 / mi) +15m 8:21 / mi
ahr:147 max:186

Cool down with Kirsty after the race.

Saturday Jul 20 #

6 PM

Easy 35:24 [2] 4.4 mi (8:03 / mi) +27m 7:54 / mi
ahr:144 max:184

Still not feeling great and really struggled to get out the door, glad I did though as felt good during the run albeit with a lot of coughing. Right hip felt great though, started the strides in the forth mile as I was started to pick up the pace coming back on the DSL and they felt ok too. Took some more cold and flu stuff and I hope they don't do spot drug tests at the Alford 10k tomorrow!

Friday Jul 19 #

10 AM


Notes from James C Appointment

The ‘problems’ he identified were my right Tensor Fasciae latae hip flexor (TFL) and calf strength. He measured my hip angle/quad angles with my leg off the end of the table and the other up to my chest. There was a definite imbalance with my right hip with the left hip measuring 15 degrees (I think he said was ok ish) and the right 0 degrees (I think). After some work to release the right hip (sore but felt so much better) he remeasured the angle and it was 10 degrees. He also measured the knee angle and I think they were both about 80 degrees, which meant quads were a bit tight. The exercise plan to fix them are 1) spiky ball to release the hips (1 min each) 2) Single leg squats 2x15 each leg, slightly modified in that I’m doing bums taps on a table with the unsquating leg not supporting any weight and is held straight and slightly in front of me. 3) Side lying Glutes 3x30s with each leg. Lie on side with leg held straight at a 30degree angle to the ground ensure I tilt hip forward to engage the glute, this should feel quite deep in the hip/glute, the ankle of the raised leg should be pivoted up and down during the exercise. Ok, that’s the hip

Based on my marathon cramping stories and after doing some calf raises (managed 9 on right calf and struggled to get to 9 on the left, so not great) he gave me some two calf exercises to do. 1) Single leg calf raises with heel off the end of a step 4x8 each leg, the both hands and the other leg not raising should be against a wall, the leg doing the work should be straight to ensure I work the calf. That’s the exercise to work the slow twitch fibres, the 2) Box Drills (forwards and backwards, side to side and the in a figure of 8) 3x30s of each in a circuit. Work between two lines about ~2ft apart.

I’ve to do these twice a week, I should keep doing the raised glute bridges (but I should vary the distance) and of course the arm drills. Your other exercises I should see how I get on and they can be rotated in and out but the exercises from James are a bit more specific to what I need just now.

Double leg squats warm up 2x15
Spiky ball to release the hips (1 min each)
The JC Single leg squats 2x15 each leg
Side lying Glutes 3x30s with each leg
Single leg calf raises with heel off the end of a step 4x8 each leg
Box Drills (forwards and backwards, side to side and the in a figure of 8) 3x30s of each in a circuit
Raised glute bridges
Arm Drills
6 PM

Easy 51:31 [3] 6.33 mi (8:08 / mi) +10m 8:06 / mi
ahr:135 max:149

Out on North Deeside Rd and back on the DSL. A long day and legs were like jelly after the lunchtime appointment with James C. The easy felt OK but legs just didn't work for the strides so binned them after 3 and jogged it home. Bath and a stretch after the run

Thursday Jul 18 #

1 PM

Easy 44:40 [2] 5.46 mi (8:11 / mi) +120m 7:39 / mi
ahr:142 max:179

Easy run to Cults via Bairds Brae and HH, home via Rocklands, legs feeling pretty good during the run.

Wednesday Jul 17 #

5 PM

Session (2x1mile (2min) +2x800m (1) 59:11 [4] 8.0 mi (7:24 / mi) +53m 7:15 / mi
ahr:153 max:189

Session on the DSL, 2 mile warm up to get the legs going after the drive home from Aviemore. Felt good for the first mile in 6:35 and felt like I was moving well so decided to pick it up a bit for the 2nd mile in 6:24. Manually lapped the 800m and ran them at 6:11/mi and then 6:05/mi (oops) pace. Felt good and could've done a few more of the 800s, hopefully feel like that on Sunday. It rained a bit during the session which kept things a bit cooler compared to the DSL session last Friday. 2 mile cool down.

Tuesday Jul 16 #

8 AM

Easy 2:06:08 [3] 15.02 mi (8:24 / mi) +330m 7:52 / mi
ahr:143 max:167

Monday Jul 15 #

8 AM

Easy 51:59 [3] 6.31 mi (8:14 / mi) +106m 7:50 / mi
ahr:130 max:165

Easy run up and round Hh before heading up to Aviemore for a couple days. Kept the effort easier today and felt pretty good on the final couple miles home. Hip/glute better today after a decent amount of stretching and rolling last night

« Earlier | Later »