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

Training Log Archive: Peds

In the 7 days ending Sep 29:

activity # timemileskm+m
  Running6 4:25:48 33.01(8:03) 53.13(5:00) 544
  S+C2 1:25:00
  Swimming2 1:00:00 1.62(37:08) 2.6(23:05)
  Total10 6:50:48 34.63 55.73 544

«»
1:35
0:00
» now
MoTuWeThFrSaSu

Sunday Sep 29 #

11 AM

Running 1:06:01 intensity: (10:00 @1) + (30:00 @2) + (26:01 @3) 12.78 km (5:10 / km) +264m 4:41 / km

Shortest possible Mortonhall loop with AJ, and Paul until the top of Braids. Worked well in that it had the feel of a long run but was only just over an hour. Some steady bits but also taking any steep descents super easy. Knee started off feeling really weak and wobbly but warmed up after 15mins and was pretty decent for the rest.

Saturday Sep 28 #

9 AM

Running 50:02 intensity: (12:00 @2) + (28:02 @3) + (10:00 @4) 11.51 km (4:21 / km) +13m 4:19 / km

Nice little progression through a range of steady and into raz zones, 10mins at 4:17, 10mins at 4:08, 10mins at 3:58. Felt nice and comfortable for the first two, working a bit on the last 10mins with a slightly tight chest and achy quads but knee was fine throughout.

I generally do very little at these paces, a la Jack Daniels with a void between easy and tempo, but actually I reckon they're good once in a while especially as it's roughly long orienteering race type effort levels
6 PM

S+C 45:00 [1]

In the circuit gym with Paul. Some good stuff and even did a 2min plank. Sauna after.

Friday Sep 27 #

6 PM

Swimming 30:00 [2] 1.35 km (22:13 / km)
(rest day)

Knee feeling just a tad worse during the day, felt alright once I'd cycled home but took the probably wise decision to take a day off and trundled down to the pool. V busy but the frustrations took my mind off the boredom so hey ho.

Thursday Sep 26 #

5 PM

Running 39:44 intensity: (5:00 @1) + (28:44 @2) + (6:00 @3) 7.3 km (5:27 / km) +133m 4:59 / km

Very enjoyable stuff round KF and the crags with Ali and Eddie. Knee pretty good on the hill which is nice, quads tired and weak but nothing niggly.

Wednesday Sep 25 #

7 AM

Swimming 30:00 [2] 1.25 km (24:00 / km)

Good job I had a maths student with me because I can't count.
4 PM

Running 45:00 intensity: (10:00 @1) + (25:00 @2) + (10:00 @3) 8.51 km (5:17 / km) +76m 5:04 / km

Hermitage, which was a nice change from meadows. Knee decent enough, still vaguely noticeable but running pretty normally.

Tuesday Sep 24 #

7 AM

Running 35:00 intensity: (10:00 @1) + (15:00 @2) + (10:00 @3) 7.13 km (4:54 / km) +44m 4:46 / km

Another morning meadows, KF reps will have to wait another week. Knee feeling much the same as yesterday to begin with but then improved and felt better going a bit faster so managed to work moderately hard in places.
5 PM

S+C 40:00 [1]

Some basic stuff at the gym. Normal core routine, a few glute and hip things and a few fairly light squats, which the knee survived alright which is good. Nice sauna afterwards.

Monday Sep 23 #

7 AM

Running 30:01 intensity: (10:00 @1) + (20:01 @2) 5.9 km (5:05 / km) +14m 5:01 / km

Knee slow to warm up but alright once it did, about the same as yesterday. Monday morning meadows will probably become routine with a pretty full timetable.

« Earlier | Later »