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Training Log Archive: RDiL

In the 7 days ending Nov 28:

activity # timemileskm+m
  Running5 5:22:40 29.56 47.58 459
  S&C1 40:00
  Total6 6:02:40 29.56 47.58 459
averages - sleep:8

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Saturday Nov 28 #

8 AM

Running 1:00:31 [3] 13.05 km (4:38 / km) +101m 4:28 / km
slept:7.5 shoes: Saloman Sense Ride 3

Slept well. Woken up by alarm at 0600. Got up easily. No aches or pains.

Had a bagel with PB & jam. Also had a coffee and some water.

Ran into Richmond Park and ran on the top trail anticlockwise. Did the same route I used to do when i did moderate runs more regularly. Trail was in good condition. Barely looked at watch and ran to feel. Legs felt okay to start with. No niggles. Towards midway, both hamstrings started to get a bit sore - left more than right. Didnt eat or drink anything. Started to feel a bit empty at 44' gone. Luckily it was downhill from that point. It wasnt as cold as I was expecting it to be so over heated in leggings and a long sleever.

Stopped running once i did my 60' and walked. When I started running again, both hamstrings had really tightened up.

Spent a few hours on the sofa watching tv afterwards and both hamstrings/glutes were niggling a bit. Went for a walk later in the day and they loosened up.

Time to do my S&C session....




5 PM

Running 45:00 [3]

S&C session 1 completed:
1) deadbug with SB. 10 reps each leg. 2 sets.
2) hamstring curls with SB. 20 reps both legs together. 2 sets.
3) Jane Fonda. 30 reps each leg. 2 sets.
4) runners touch. 20 reps each leg. 2 sets.
5) mountain climbers with SB. 20 reps each leg. 2 sets.
6) side lying hip adduction. 30 reps each leg. 2 sets.
7) side plank knee to chest. 20 reps each leg. 2 sets.
8) single leg bridge (foot on bench). 20 reps each leg. 2 sets.
9) reverse plank with no leg lifts. 60 sec hold. 2 sets.
10) clams. 20 reps each leg. 2 sets.

Both hamstrings sore and tight - particularly aware of them when doing runners touch and reverse plank. So much so, that couldnt lift my legs when doing reverse plank so just did a 60 sec static left instead.

Increased the reps for Jane Fonda and side lying adductor but no others as 20 reps is quite an effort.

Wednesday Nov 25 #

5 PM

Running 1:01:05 [1] 10.4 km (5:52 / km) +13m 5:50 / km
shoes: Saloman Sense Ride 3

Slept well. Woke up at 0600 - had already decided that I would start work early, finish early and then run later in the day.

No niggles through the day and was fairly active as far as my job goes.

After work, ran easy for 60' on the road. Legs felt okay - not tired or heavy. Left hip flexor/groin felt absolutely fine. Right on the other hand ached from time to time - started in groin, then glute med and lastly in the hamstrings. Nothing serious though and likely associated with yesterdays S&C session.

Tuesday Nov 24 #

4 PM

S&C 40:00 [1]
slept:8.5

Slept well. Set alarm for 0530 and intended to do S&C first thing before work. Tired and couldnt be bothered so decided to sleep in a bit longer and then do S&C later in the day. Didnt sleep in for much longer and got up at 0600. Logged onto work computer early so could finish early.

No niggles through the day. Walked to and from a patients house (2miles in total).

S&C session 1 completed:
1) deadbug with SB. 10 reps each leg. 2 sets.
2) hamstring curls with SB. 20 reps both legs together. 2 sets.
3) jane fonda. 20 reps each leg. 2 sets.
4) runners touch. 20 reps each leg. 2 sets.
5) mountain climbers with bosu ball. 20 reps each leg. 2 sets.
6) side lying hip adduction. 20 reps each leg. 2 sets.
7) side plank knee to chest with foot on bosu ball. 20 reps each leg. 2 sets.
8) single leg bridge (foot on bench). 20 reps each leg. 2 sets.
9) reverse plank with leg lifts. 10 reps each leg. 2 sets.
10) clams. 20 reps each leg. 2 sets.

First set of left side lying plank with knees to chest irritated my left groin a bit. Didnt do exercises to exhaustion - didnt want to do too much to soon as its been a while since I last did them. Will gradually build up...

Monday Nov 23 #

6 AM

Running 1:01:27 [1] 10.57 km (5:49 / km)
shoes: Saloman Sense Ride 3

Slept well. Set alarm for 0530 and got up easily. No aches or pains lying in bed, when getting dressed or walking about.

Had a coffee and then headed straight out for easy 60' run. Needed head torch as dark. Ran along tow path for 30' and then turned around and headed back. Legs felt fine - not tired or heavy. Left hip flexor was fine but developed a bit of niggle more in the groin after 20' - 2/10 and didnt get any worst.

Had a fairly busy day at work and walked to and from the clinic (2miles). Didnt notice hip flexor/groin pain during the day.

Sunday Nov 22 #

8 AM

Running 1:34:37 [1] 13.56 km (6:59 / km) +345m 6:11 / km
slept:8.0

Slept well. Woken up early as Alessio was heading out very early for a bike ride. Dozed in bed until 0600. No aches or pains noticed lying in bed, getting dressed or walking about.

Had 2 crumpets and a coffee for breakfast and then drove to Box Hill. Had arranged to meet Jillian for a very easy run and we decided we would explore the woods opposite Box Hill - Norbury Park and Ranmore Common.

The trails were in good condition and much quieter than Box Hill. The climbs were also more gentler. Really enjoyed running somewhere different. Think I will head back there again when I want a change from Richmond Park but dont need the elevation of Box Hill.

Energy levels felt good throughout and just drank water.

Legs felt very good except for a slight niggle in my left hip flexor - aggravated by climbing and lifting left leg up. Didnt notice it at any other time. And also havent noticed it for a few days when just at home and walking up stairs so think it is generally getting better.

Really enjoyed running with someone. Unfortunately Jillian is struggling with an injury at the moment and much slower than I am so think that will be the last time we run together for a while.

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