Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 7 days ending Jan 18, 2016:

activity

time

miles

Running

4:48:14

33.28

(8:40)

53.56

(5:23)

1063

Circuits

3:10:00

Cycling

1:15:00

Crosstrainer

30:00

3.42

(8:47)

5.5

(5:27)

Swimming

30:00

Total

10:13:14

36.7

59.06

1063

averages - sleep:8.2

1:53

0:00

» now

Monday Jan 18, 2016 #

6 AM

Cycling 30:00 [1]

Gym, work, home.

7 AM

Swimming 30:00 [3]
slept:8.0

In a fit of desperation I went to a swimming pool. A few lengths of crawl was all I could muster - I could just about manage 66m before stopping for a break, upped it to 100m by the end. 10x66m, 2x100m. Only came close to drowning once and only got ticked off by another pool user once. Bloomin' lane police, don't they know that I can barely swim and breathe at the same time, let alone do it in a stright line? Arms in bits.

0.86km

C • Lane etiquette 13

12 PM

Crosstrainer 30:00 5.5 km (5:27 / km)

On the crosstrainer for 30 mins. This seemed OK for the back too, although not sure about my technique. Couldn't decide whether to spring like I was running or pedal like I was cycling - both felt a bit odd.

2

7 PM

Circuits 20:00 [1]

Sunday Jan 17, 2016 #

Note
slept:9.0 (injured)

Snow day of fun with the lad, but as suspected, the back was in pieces after last night.

Right. Decision time. I am not going to run again until I can do so without pain. In the meantime, I will try a few different activities to try to keep up a bit of fitness, strengthen my core and keep the back mobile.

4

Saturday Jan 16, 2016 #

7 AM

Running 40:00 [2] 7.8 km (5:08 / km) +80m 4:53 / km
slept:8.5

Very steady and careful around the pitches, hoping that softer ground will be kind to my back. No pain, but in some discomfort.

3

7 PM

Running 43:00 8.3 km (5:11 / km) +200m 4:37 / km

It started snowing and I got lured out to have a little dance in it. Ran up towards Ringinglow feeling pretty good in my back and hip; turned around and it was awful as soon as I ran downhill. Tired running slow, running carefully, activating gluts, core, bloomin little toe muscles, you name it. Then thought sod it and ran as fast as I could to get home and brood. I will pay for this madness tomorrow.

4

Circuits 30:00 [1]

Friday Jan 15, 2016 #

7 AM

Running 27:25 [2] 4.95 km (5:32 / km) +84m 5:06 / km
slept:8.0

IW. Tried an SI support belt today, which seemed to make things a lot more comfortable.

2

Circuits 10:00 [1]

12 PM

Running 18:38 [2] 3.71 km (5:01 / km) +48m 4:43 / km

Drills in the sun.

4 PM

Running 26:21 [2] 4.89 km (5:23 / km) +111m 4:50 / km

HFW, still moving better.

2

7 PM

Circuits 20:00 [1]

Thursday Jan 14, 2016 #

7 AM

Running 37:56 7.01 km (5:25 / km) +136m 4:56 / km
slept:8.0

IW with 5x1 min hills. Stiff and uncomfortable again today.

3

Circuits 10:00 [1]

4 PM

Running 30:21 [2] 5.62 km (5:24 / km) +104m 4:57 / km

HFW. Still not great.

3

7 PM

Circuits 30:00 [1]

Wednesday Jan 13, 2016 #

8 AM

Cycling 45:00 [1]
slept:8.0

Nursery, work, nursery, home.

7 PM

Circuits 30:00 [1]

Tuesday Jan 12, 2016 #

7 AM

Circuits 10:00 [1]

Pre-running...

Running 35:14 6.06 km (5:49 / km) +160m 5:08 / km
slept:8.0

IW via 3x1 minute hills run at moderate pace. The uphill running seems to be helping me to activate gluts and run with decent form - it has saved me in the past so I will try this for a few days.

3

4 PM

Running 29:19 [3] 5.22 km (5:37 / km) +140m 4:57 / km

HFW via 3x1min hills. Substantial improvement after yesterday.

2

7 PM

Circuits 30:00 [1]

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