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Training Log Archive: RDiL

In the 7 days ending Mar 13:

activity # timemileskm+m
  Running4 5:06:07 37.38(8:11) 60.16(5:05) 265
  Zwift easy/moderate3 3:35:52
  S&C3 2:45:00
  Total10 11:26:59 37.38 60.16 265
  [1-5]9 10:26:59
averages - sleep:7.3

» now

Saturday Mar 13 #

8 AM

Running tempo 1:20:24 [3] 18.15 km (4:26 / km) +19m 4:24 / km
slept:7.5 shoes: New Balance Fresh Foam 1080v10

Slept well. Didnt set an alarm and woke up naturally at 0630ish. Cant remember feeling any niggles or tiredness in legs.

Had a coffee and bagel before heading out for moderate run.

Originally planned to do one big loop but scrapped that idea at the last minute and instead did a local loop 3 times.

Legs felt fine - not heavy like I was sort of expecting having increased the reps during yesterday mornings S&C session. Early on, I got a pain in my left foot but it turned out to be nothing. No niggles developed during the run but glutes and hamstrings started to tire towards the end.

Didnt eat or drink anything during the run. Energy levels were fine for the 80'. Any longer and i probably would have felt empty.

Pace/effort felt comfortable. Because I knew 3 loops would take me 80' I didnt look at the watch until the end. Pleased with my average pace and think my 2nd and 3rd lap times were quicker than the 1st.

Temperature was okay, i managed to avoid the rain but boy was it windy!

After the run, I had a second breakfast straight away and then didnt do much until driving over to Kingston for my 2nd covid vaccine. Felt alright afterwards. Managed to have an afternoon snooze. Woke up and my hips felt stiff and right TFL felt super sore and bruised to touch - as if I had walked into something which I havent.

Did a bit of foam rolling after dinner whilst watching a shit film.

Friday Mar 12 #

7 AM

S&C 45:00 [2]

Slept very well. Not at work today so no reason to get up early. Naturally woke at 0600ish. I managed to fit a 30' snooze in yesterday late afternoon so not feeling so tired.

No niggles anywhere.

Had a coffee and then did my walking drills before doing a S&C session. Walking drills were fine. Stability when raising onto my toes whilst doing the heel raise/high knee walk has greatly improved.

Decided today that I would eventually do the exercises until fatigue...

Runners touch:
30 L&R
30 L&R
L&R equal

SL Glute bridge (one foot on bench):
30 L&R
30 L&R
L glute much weaker and took more of an effort to reach 30

Adductor side plank (top foot on bench):
R side lying 10/L side lying 15
R side lying 10/L side lying 15
L adductors much weaker than R as struggled to keep pelvis up when lying on my right side

Hip abduction (1kg ankle weight):
30 L&R
30 L&R
R glute med/min weaker and took more of an effort to reach 30

Side plank knee to chest (feet on bosu ball):
30 L&R
30 L&R
R glute med/min weaker than L side as took more effort to reach 30 when lying on my right side - R hip wanted to drop

Reverse plank with heel lifts:
R 15/L 10
R 15/L 10
L hamstrings weaker than R hamstrings

SB Hamstring curls (both legs):

Think I reached mental fatigue rather then muscular fatigue with most of those exercises as most of them topped out at 30 reps.

Didnt do all of the exercises (deadbug, mountain climbers and clams) as I reached my boredom threshold... and needed breakfast. There is always later....
5 PM

Zwift easy/moderate 45:26 [1]

Felt absolutely exhausted during the day. Had all these grand plans to get shit done and instead laid on the sofa or in bed watching TV or sleeping.

Eventually got on the bike and just did an easy ride. Was planning to do 60' but Alessio kicked me off as he had a session to do.

No niggles.

Thursday Mar 11 #

6 AM

Running 1:07:04 [1] 12.18 km (5:30 / km) +8m 5:29 / km
slept:7.0 shoes: Salomon Sense Pro 4

Slept well. Woke up easily with 0530 alarm but tired. No niggles or aches first thing.

Still tired/sleepy when drinking my coffee. Foam rolled my ass. Forgot to do walking drills.

Headed out for 60' easy run. Dry but very very windy. At points I was blown backwards!

Made the route up as I went along and ran on mixture of surfaces. No niggle in left glute. No problems with left ankle/foot. Right hip felt a bit stiff to start but eased off.

Did some strideouts at the end. They felt a bit weird because I havent done them for a long time. Felt slightly unstable as the pace went up. Legs didnt feel heavy but didnt feel like they wanted to move quick either. Left foot/ankle was okay.

Have an easy work day today. Because of the wind and rain, none of the old dears want to practice walking outdoors so will be at home mainly. Will try and squeeze in an afternoon snooze. I managed to do so yesterday and after i felt great!

Wednesday Mar 10 #

6 AM

Running 1:22:00 [1] 15.23 km (5:23 / km) +119m 5:11 / km
slept:7.5 shoes: New Balance Fresh Foam 1080v10

Slept well. Woke up with 0530 alarm. Tired. No aches or pains lying in bed, when getting dressed or walking around.

Had a coffee, foam rolled my ass and did walking drills before heading out for easy run.

Ran up to Richmond Park and ran on the main trail like Monday.

Legs felt fine - no heaviness. No niggles in left glute. For a minute or two i felt a slight bruised feeling on the edge of my left foot. It then disappeared and didnt come back.

No discomfort in left ankle/foot during the rest of the day.

Tuesday Mar 9 #

6 AM

S&C 1:00:00 [1]

Slept well. Woke up easily with 0530 alarm.

No glute or left ankle/foot pain. Glutes on both sides feel a bit stiff in general - think a touch of DOMs from the increase weight used for RDL on Sunday and 1st set of bulgarian split squats in a while.

Had a coffee and did some foam rolling on my lower half. R ITB was the most painful.

Did S&C session:
1) bridge with single leg lifts (foot on bench). 20 reps L&R. 2 sets.
2) runners touch. 20 reps L&R. 2 sets.
3) deadbug with SB. 20 reps L&R x 2 sets.
4) hip abduction with 1kg ankle weight. 20 reps L&R. 2 sets.
5) hip adduction (top foot on bench). 12 reps L&R. 2 sets.
6) SB leg curl. 20 reps L&R. 2 sets.
7) reverse plank. 10 reps L&R. 2 sets.
8) mountain climbers. 20 reps L&R. 2 sets.
9) side plank knees to chest. 25 reps L&R. 2 sets.
10) clams. 20 reps L&R. 2 sets.

No niggles during or after the exercises.
5 PM

Zwift easy/moderate 1:20:26 [1]

Jumped on the bike after work and just did 80' easy whilst watching TV. Legs felt fine.

Monday Mar 8 #

6 AM

Running 1:16:39 [1] 14.6 km (5:15 / km) +119m 5:03 / km
slept:7.0 shoes: New Balance Fresh Foam 1080v10

Slept well. Woke up easily with 0530 alarm. No aches or pains lying in bed, when getting dressed or walking around.

Had a coffee, foam rolled my ass and did walking drills before heading out for easy run. Was already getting light so ran into richmond park. Ran on the main trail around the edge as was in good condition.

Legs felt a bit heavy/stiff. A bit of soreness in thighs - think due to weighted exercises on Sunday.

No niggles in left glute or left ankle/foot.

It was very nice to be back in the park for my early midweek runs - hadnt been able to do it recently due to darkness and the deer cull.

Didnt do much for the rest of the day as was working from home. Rested ankle as much as possible, stuck some ice on it now and again and took ibuprofen morning, lunch and teatime.

No pain in left ankle through the day.

Sunday Mar 7 #

7 AM

Zwift easy/moderate 1:30:00 [2]

Slept well. Didnt set an alarm and woke up 0600ish. Not tired. Legs felt fine - no niggles and not heavy.

Had a coffee and whilst drinking it, decided to jump on the bike instead of going for a run. After yesterdays niggle in my left ankle/foot, it got me worried that the tendonitis had returned so thought it would best to give it 24hr rest.

Did 90 mins on the bike.
4 PM

S&C 1:00:00 [0]

Did S&C session - mix of exercises I missed on Friday and weight exercises:
1) walking drills (toe walking, grapevine, slalom and high knee/heel raise)
2) press ups. 15 reps x 2 sets.
3) RDL with 6kg in one hand. 8 reps x 2 sets L&R.
4) soleus calf raise. 25 reps x 2 sets L&R.
5) bulgarian split squat. 6kg. 8 reps x 2 sets L&R.
6) side plank and knee to chest. 20 reps x 2 sets L&R.
7) mountain climbs. 20 reps x 2 sets L&R.
8) 6kg 'kettlebell' exercises for UL/trunk.
9) clams. 20 reps x 2 sets L&R.

Foam rolled my left butt cheek and took ibuprofen regularly during the day.

No niggles.

Think I am good to go tomorrow morning with a return to running.

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