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Training Log Archive: RDiL

In the 7 days ending Apr 3:

activity # timemileskm+m
  Running5 8:10:00 55.12(8:53) 88.71(5:31) 1778
  Zwift easy/moderate3 2:45:33
  S&C1 45:00
  Total9 11:40:33 55.12 88.71 1778
averages - sleep:7.1

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Saturday Apr 3 #

7 AM

Running 1:00:06 [4] 13.84 km (4:21 / km) +13m 4:19 / km
shoes: New Balance Fresh Foam 1080v10

Writing this in retrospect so a bit vague....Did 60' moderate run on the same road route as usual. Cant remember if my left glute was niggling. Dont think anywhere else gave me any problems. Pace was slightly quicker than previous weeks - I wasnt pushing it though, just running to feel. I do remember thinking at the end that if i was to do a further 20' as previously, I was not sure if I would have been able to sustain the same pace without having to push much harder. it was also windy.

Friday Apr 2 #

7 AM

Zwift easy/moderate 1:00:16 [1]

Did 60' easy on Zwift whilst watching TV.
5 PM

Zwift easy/moderate 45:00 [3]

Didnt have time to do full routine...

1) Single leg glute bridge with 8kg weight on lap. 10 reps L&R x 2 sets. LEFT WEAKER

2) Adductor side plank. No weight. 10 reps L&R x 2 sets. RIGHT SIDE LYING MORE DIFFICULT BUT GETTING EASIER.

3) SB leg curls. 10 reps both legs, then 5 x Left and 5 x Right. 2 sets. SINGLE LEG MUCH IMPROVED - BETTER CONTROL AND NO CRAMP.

4) Clams with green theraband. 10 reps x 2 sets. EQUAL

5) Reverse clams with yellow theraban. 10 reps x 2 sets. EQUAL. HARDER TO CONTROL MOVEMENT WITH BAND

6) Deadbug with SB pass. 10 reps x 2 sets. EQUAL AND NOW MANAGING TO KEEP LOW BACK ON FLOOR MORE

7) Front plank. 2 x (forwards/backwards x 10, circle L x 5, circle R x 5, pikes x 10. EQUAL

Thursday Apr 1 #

8 AM

Running hills 1:58:13 [4] 20.67 km (5:43 / km) +613m 4:59 / km
slept:7.0 shoes: Adidas Terrex Speed Ultra

Slept well. Woke up before 0530 alarm as busting for a pee. Felt tired and would happily have slept in for longer. No niggles or achiness in legs.

Had a coffee and a bagel with PB and jam for breakfast. Started to wake up a bit. Drove to Box Hill and sipped on some water on my way.

Did 25mins as a warm up. Felt tired and legs heavy.

Did 3 x 10 min efforts up hill. Same hill as last year. Not sure what to say other than I got more and more tired with each rep. Thought I was moving so slow on the last rep but turned out to be similar in pace to my 2nd rep.

Ground was difficult (hard and rocky) but think I got more 'comfortable' on it with each rep despite feeling more fatigued.

No niggle in left glute during the hill reps but some during the down hill and then during the 'cool down'. However, now i think about it, not sure it was my glute niggling as seem to remember it being a bit lower - maybe just tiredness in hamstrings from the effort.

Within the 10' effort there is a segment on strava - box hill flinty climb - my times today were better than last year so very pleased with that as didnt feel like i was moving any quicker or was stronger.

After the hills, I carried on for 40' as it was so nice to be out on the trails and wasnt in a hurry to get home as was starting work late.

During the run, I drank about 400ml torq energy drink and afterwards had one of their protein shakes.

Wednesday Mar 31 #

6 AM

Running 1:08:05 [2] 12.08 km (5:38 / km) +145m 5:19 / km
slept:7.5 shoes: New Balance Fresh Foam 1080v10

Slept well. Needed 0530 alarm to wake up. Tired. Both ankles/calves still abit tight walking down stairs first thing. Left tighter than right. Everywhere else okay.

Had a coffee, faffed about and then headed out for easy 60' run and hill sprints.

Felt tired/lethargic for first 30 mins. Put some effort into one of the climbs before the hill sprints and legs felt strong and it woke me up. Nothing much to report regarding the hill sprints - did 6 of them on a section of road which is fairly pretty steep. Afterwards ran home through the park and i felt less tired.

Left glute continued to niggle on and off through the run. Still very mild, intensity doesnt increase and when distracted, not aware of it at all.

Tuesday Mar 30 #

7 AM

Running 1:03:02 [1] 11.93 km (5:17 / km)
slept:7.5 shoes: Adidas Terrex Speed Ultra

Slept well. Needed alarm to wake up. Tired. Ankles/calves both felt stiff first thing. Left more than right. No left glute pain. Left outside shin muscles (not tib ant) still sore.

Had a coffee and then eventually headed out for 60' easy run after several kit changes. Much colder out than it looks.

Legs didnt feel tired or heavy. Left shin and right quad muscles still felt a bit sore through the run. both didnt get any worst as the run progressed. Left glute continues to niggle on and off.
5 PM

S&C 45:00 [3]

) Single leg RDL with 8kg weight. 10 reps x 2 sets. EQUAL

2) Single leg glute bridge with 8kg weight on lap. 10 reps L&R x 2 sets. LEFT WEAKER

3) Adductor side plank. No weight. 10 reps L&R x 2 sets. RIGHT SIDE LYING MORE DIFFICULT BUT GETTING EASIER.

4) Hip abduction with 4kg ankle weight. 10 reps L&R x 2 sets. EQUAL

5) Side plank knee to chest with 1kg ankle weight. 15 reps L&R x 2 sets. RIGHT SIDE LYING MORE DIFFICULT BUT GETTING EASIER

6) Reverse plank. FORGOT TO DO THIS

7) SB leg curls. 10 reps both legs, then 4 x Left and 4 x Right. 2 sets. SINGLE LEG MUCH IMPROVED - BETTER CONTROL AND NO CRAMP.

8) Clams with green theraband. 10 reps x 2 sets. EQUAL

9) Reverse clams with yellow theraban. 10 reps x 2 sets. EQUAL. HARDER TO CONTROL MOVEMENT WITH BAND

10) Deadbug with SB pass. 10 reps x 2 sets. EQUAL AND NOW MANAGING TO KEEP LOW BACK ON FLOOR MORE

11) Front plank. 2 x (forwards/backwards x 10, circle L x 5, circle R x 5, pikes x 10. EQUAL

Monday Mar 29 #

5 PM

Zwift easy/moderate 1:00:17 [1]

Didnt have the best of nights sleep as Alessio was restless and then he got up at 0400 to go swimming! I didnt set an alarm and woke up again about 0630ish. Felt tired and legs a bit achy from yesterdays hilly long run. Both quads and a muscle or two in the front/outer section of my left lower leg felt particular sore (DOMs). Back of ankles also tight.

Had a fairly easy day at work. Did a bit of walking to and from patients houses. Legs still felt sore.

Jumped on the bike after work and did 60' really easy. Legs felt very heavy to start with but improved as I got into the cycle.

Sunday Mar 28 #

7 AM

Running long 3:00:34 [3] 30.19 km (5:59 / km) +1007m 5:08 / km
slept:6.5 shoes: Adidas Terrex Speed Ultra

Slept well. Needed alarm to wake up. Had forgotten about the clocks going forward so wondered for a while why I felt so tired and then realised why. No aches or pains first thing.

Had a coffee and bagel with peanut butter and jam for breakfast. Foam rolled my left butt cheek and then packed my bags and left for Box Hill.

Hadnt planned a route beforehand.

For fuel, I had 7 torq gels (30', 1hr, 1hr20', 1hr40' 2hr, 2hr20' and 2hr 40') and drank about 800ml of torq energy. Energy levels felt fine throughout and gut issues. Didnt need a piddle at the start, during or straight after the run - prehaps I hadnt drank enough?!

Left glute niggled on and off during the run. Continues to be a low level discomfort. Not sure at what point both hamstrings/ started to tire. Other than the left glute, no other niggles. Both ankles normal.

The climbs felt tough going as either much steeper or longer than I have done for several months. Felt like I was moving really slow but my pace/times were similar and in fact often quicker than when I was training on the hills frequently last year. Think my recovery after the effort of the climbs was good.

Found the descends tough going - felt a bit clumsy and apprehensive.

Straight after the run, had a protein shake and drove home. Wasnt stiff when I got home and got out of the car.

Had a snooze mid afternoon. Left glute niggling slightly. Everything else good.

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