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Training Log Archive: RDiL

In the 7 days ending May 22:

activity # timemileskm+m
  Running5 5:42:53 39.37(8:43) 63.36(5:25) 806
  Zwift easy/moderate2 2:00:00
  Strength2 1:00:00
  Core2 1:00:00
  Total11 9:42:53 39.37 63.36 806
averages - sleep:7

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Saturday May 22 #

7 AM

Running 2:07:46 [2] 21.84 km (5:51 / km) +633m 5:07 / km
slept:7.0 shoes: Salomon Sense Pro 4

Slept well. Woke up with 0500 alarm. Needed to get back from Box Hill early so Alessio could have the car. Woke up easy. Not tired. Legs felt stiff.

Had a coffee and bagel with PB & jam for breakfast.

Drove to Box Hill in the rain. Fortunately it had stopped raining by the time I got there. Hadnt planned a route. Found some new trails. Trails were muddy so glad I wore the Sense Pro 4's.

Despite not doing much this week, my legs felt heavy. Left glute was also niggling from the start. Spent a lot of time sitting yesterday which I dont think helped. Wish I had done some foam rolling... No issues with my left ankle/foot or left knee.

During the run, drank 300ml water and 300ml torq energy drink. Also had 5 torq gels - one every 20'. No GI issues.

After the run, had a protein bar and beans on toast once home.

Later in the day, had a 30' snooze...

Friday May 21 #

7 AM

Running tempo 1:00:00 [4] 13.99 km (4:17 / km) +5m 4:17 / km
shoes: Adidas Terrex Speed Ultra

Slept well. Woke up before 0530 alarm. Got up easily. Not tired. No aches or pains.

Had a coffee and bagel with jam for breakfast.

VERY windy so decided to run along the towpath - thought I would get some protection from the trees. Did and didnt. No niggles. Legs felt good.

Thursday May 20 #

6 AM

Running 1:11:53 [2] 12.54 km (5:44 / km) +168m 5:22 / km
shoes: New Balance Fresh Foam 1080v10

Slept well. Woke up before 0530 alarm. Not tired. No aches or pains anywhere.

Had a coffee and bagel.

Ran into Richmond Park and then to the hill I usually do my hill sprints up. On the run to the hill, my legs felt okay and energy levels were good but I felt like I was moving really slowly. Felt strong on the hill sprints. The run home was insignificant but didnt feel slow anymore.

No niggles during the run.
5 PM

Core 30:00 [2]

Swiss Ball Hip Hitch - 2 x 12 reps L&R

SB single leg curls - 10 reps L&R x 3 sets. No twinge behind left knee.

Side Plank Dip and Thread-the-needle - 30 secs x 3 sets L&R.

Kneeling Side Plank (with leg raises + leg swings) - 30 secs leg raises + 30 secs leg swings x 3 sets L&R

Hip flexion with green theraband - 30 secs L x 3 sets.

Swiss Ball Plank - 30 secs forwards/backwards + 30 secs side to side x 3 sets

Russian twist with 5kg medicine ball. 45 secs x 3 sets.

No issues with left glute, knee or heel during...

Wednesday May 19 #

6 AM

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

Slept well. Woke up with 0530 alarm. Tired. No aches or pains lying in bed or moving about.

Had a coffee and then jumped on the bike and did 60' easy on zwift. No issues.
5 PM

Strength 30:00 [2]

Press ups - 12 reps x 3 sets.

Reverse crunch - 20 reps x 3 sets.

Step ups - 12 reps L&R x 3 sets with 7.5kg weight.

Bulgarian split squat - 12 reps L&R x 3 sets with 7.5kg weight in each hand.

Side lying knee plank - 30 secs hip abduction + 30 secs leg swings L&R x 3 sets

Single leg RDL with pelvic rotation - 12 reps L x 3 sets with red theraband.

30degree single leg bridge - 15 sec hold x 4 reps L&R x 3 sets.

No problems with left knee, left glute or left ankle during the session.

Tuesday May 18 #

6 AM

Running 42:41 [1] 7.77 km (5:30 / km)
slept:7.0 shoes: Saloman Sense Ride 3

Slept well. Woke up before 0530 alarm. Not tired. No niggles first thing.

Had a coffee and did walking drills.

Did 40' easy along tow path. Left knee and foot were fine - no niggles. Left glute was a bit niggly towards the end.

Did 6 strideouts towards the end. Havent done stride outs for quite some time now so getting my legs moving quickly was a bit of a struggle. Gradually got easier and felt good towards the end.

Monday May 17 #

6 AM

Running 40:33 [1] 7.22 km (5:37 / km)
shoes: Saloman Sense Ride 3

Slept well. Woke up with 0530 alarm. Not tired. Legs felt fine - no issues with left ankle.

Had a coffee and at the same time did walking drills - ankle still fine.

Ran 40' easy along towpath. Legs heavy and I felt tired. Left ankle still felt fine and left glute also didnt niggle. Both glutes felt a bit sore from yesterdays strength session.
5 PM

Core 30:00 [1]

Swiss Ball Hip Hitch - 2 x 12 reps L&R

SB single leg curls - 10 reps L&R x 3 sets. No twinge behind left knee.

Side Plank Dip and Thread-the-needle - 30 secs x 3 sets L&R.

Kneeling Side Plank (with leg raises + leg swings) - 30 secs leg raises + 30 secs leg swings x 3 sets L&R

Hip flexion with green theraband - 30 secs L&R x 3 sets.

Swiss Ball Plank - 30 secs forwards/backwards + 30 secs side to side x 3 sets

Russian twist with 5kg medicine ball. 45 secs x 3 sets.

No issues with left glute, knee or heel during...

Sunday May 16 #

11 AM

Strength 30:00 [2]

Slept very well. Didnt set an alarm. Woke up at 0530 and dozzed on and off until 0630. Outer side of left foot niggled abit whilst in bed and particularly when rolling on to my right side and lifting leg up and over. It was if the ankle being unsupported provoked the pain. Had a good prod about and no tenderness. Also moving ankle didnt reproduce it either. Rest of my legs left fine though - no glute pain which was bothering me yesterday evening.

Had breakfast and took some ibuprofen. Walking about wasnt uncomfortable. Did walking drills whilst faffing about the house - ankle okay. Decided I would give running a miss today and cycle later instead.


Did strength session today as missed it on Friday...

Press ups - 12 reps x 3 sets.

Reverse crunch - 20 reps x 3 sets.

Step ups - 12 reps L&R x 3 sets with 7.5kg weight.

Bulgarian split squat - 12 reps L&R x 3 sets with 7.5kg weight in each hand.

Side lying knee plank - 30 secs hip abduction + 30 secs leg swings L&R x 3 sets

Single leg RDL with pelvic rotation - 15 reps L&R x 3 sets with red theraband.

Hip flexion with green theraband - 30 secs L&R x 3 sets

Single leg thrust - 12 reps L&R x 3 sets. Used 4.5kg ankle weight on hip.

30degree single leg bridge - 15 sec hold x 4 reps L&R x 3 sets.


No problems with left knee, left glute or left ankle during the session.
5 PM

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

Jumped on the bike and did 60' easy on zwift. Legs fine - no niggles.

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