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

Training Log Archive: Peds

In the 7 days ending Apr 11:

activity # timemileskm+m
  Cycling4 5:23:07
  S+C3 2:00:00
  Running3 1:58:13 14.22(8:19) 22.88(5:10) 72
  Total10 9:21:20 14.22 22.88 72

«»
2:11
0:00
» now
MoTuWeThFrSaSu

Sunday Apr 11 #

9 AM

Cycling 2:11:52 intensity: (1:00:00 @1) + (50:00 @2) + (21:52 @3)

36.6k, +540m, 16.6kph

Pentlands with Felix and Robbie. Sunny and not windy but really quite nippy with some little bits of snow and ice around. Hands and feet were quite cold, L foot took about half an hour to fully thaw afterwards. Still a highly enjoyable ride though.
9 PM

Note

3 x 10 SL calf raises at ~4pm, got tiny bits of pain on 2 reps of the middle set but otherwise pain free. Then 3 x 1min isometrics at ~8pm, all good.

Saturday Apr 10 #

9 AM

Running 44:44 intensity: (10:00 @1) + (30:00 @2) + (4:44 @3) 8.61 km (5:12 / km) +42m 5:04 / km

Couple laps of KF in the sunshine, calves still tight but not horrendous. Achilles felt ok coming back up the steps but then a few feels back across the meadows so just stopped at 45 rather than the planned 50-60. Hopefully all good but being cautious.
6 PM

Note

Few calf raises but got a tiny bit of pain on a couple so then 2 x 1min isometrics which were fine. Tight calves aren't good for it so yeah pretty tricky to juggle the rebuild, amazing how weak all the muscles get in 2-3 weeks, even with keeping s+c and doing calf raises and stuff.

Friday Apr 9 #

3 PM

Cycling 1:07:47 intensity: (17:47 @1) + (35:00 @2) + (15:00 @3)

25.1k, +450m, 22.3kph

Seat4, bit warmer than last couple cycles which was nice.
5 PM

S+C 40:00 [1]

4 x 20 calf raises at ~11am and some eccentrics and a few more full raises in the evening.

Thursday Apr 8 #

9 AM

Running 43:27 intensity: (8:27 @1) + (35:00 @2) 8.62 km (5:02 / km) +27m 4:58 / km

Was expecting tight calves during the rebuild but wasn't quite expecting them this early. 3 small meadows laps then over to the links for some small gradients to ease the calves. Achilles all good.

Wednesday Apr 7 #

10 AM

Cycling 1:07:53 intensity: (17:00 @1) + (40:00 @2) + (10:53 @3)

25.3k, +470m, 22.4kph

Seat4, not quite as bitterly cold and windy as Monday but still fully wrapped up. Felt tired on the 4th, crawled up the climb.
5 PM

S+C 40:00 [1]

Also 4 x 15 full SL calf raises feeling a-ok

Tuesday Apr 6 #

8 AM

Running 30:02 intensity: (15:00 @1) + (15:02 @2) 5.65 km (5:19 / km) +2m 5:18 / km

Meadows in the sun, achilles all good but got a L patella twinge after about 3mins which was pretty annoying, eventually settled down after 10-15mins and after that was an enjoyable run.
5 PM

Note

4 x 1min isometrics, feeling good, stronger than after Sunday's run.

Monday Apr 5 #

10 AM

Cycling 55:35 intensity: (18:00 @1) + (27:00 @2) + (10:35 @3)

20.1k, +350m, 21.7kph

Seat3, sunny but freezing cold and with a howling NW wind so properly wrapped up. Beat my PB up the climb on each of the 3 laps, but the descents were pretty grim and was happy to stop at 3. Also 4 x 1min isometrics at about 9am feeling fine.
5 PM

S+C 40:00 [1]

8 PM

Note

4 x 12 full SL calf raises with no pain, nice.

« Earlier | Later »