Register | username: pw: 
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Trail/terrain running4 3:04:00 21.93(8:23) 35.3(5:13) 1100
  Orienteering3 2:07:00 13.67(9:17) 22.0(5:46)
  Road/track running2 1:53:00 15.04(7:31) 24.2(4:40) 200
  Strength and conditioning2 1:45:00
  Spinning1 1:20:00
  Swimming1 30:00
  Total9 10:39:00 50.64 81.5 1300
  [1-5]8 8:54:00

«»
2:25
0:00
» now
MoTuWeThFrSaSu

Sunday Oct 9, 2016 #

Note

Woke up sneezing and streaming nose. Horrible air conditioning in the hotel?
Skipped the 25manna kortdistans, but still had to drive people there and then training after, and fly home.

Did what ankle rehab I could do in the assembly field - mostly just standing on one leg.

Ankle feeling pretty good today, which is positive after yesterday.

Saturday Oct 8, 2016 #

11 AM

Orienteering race 35:00 intensity: (3:00 @3) + (29:00 @4) + (3:00 @5) 7.1 km (4:56 / km)

25manna. Shortish leg in the middle to shield my ankle. Was still feeling pretty uncomfortable in the rough 'stony' terrain. Took it very easy in places, and was a bit off the pace technically too - made one mistake when I was too busy dodging stones to look at the map.
Happy otherwise though, no adverse reaction etc.

Team 9th, which was a good way to end my IFK Mora coaching spell.

Road/track running warm up/down 48:00 intensity: (26:00 @1) + (18:00 @2) + (4:00 @3) 9.5 km (5:03 / km)

Long W/U and C/D to try and get my ankle mobile.

Friday Oct 7, 2016 #

5 PM

Orienteering 45:00 intensity: (24:00 @1) + (21:00 @2) 6.5 km (6:55 / km)

25manna training in Tornskogen, after flying out to Sweden.

Trail/terrain running warm up/down 11:00 [1] 2.3 km (4:47 / km)

Thursday Oct 6, 2016 #

9 AM

Trail/terrain running 1:26:00 intensity: (34:00 @1) + (28:00 @2) + (24:00 @3) 14.7 km (5:51 / km) +900m 4:29 / km

Run of the Mill route with Steve F.
8 PM

Strength and conditioning 45:00 [0]

Ankle rehab, then usual core routine

Wednesday Oct 5, 2016 #

11 AM

Swimming 30:00 [2]

4 PM

Orienteering 47:00 intensity: (4:00 @2) + (23:00 @3) + (20:00 @4) 8.4 km (5:36 / km)

Relay training on Gallamuir Wood with F, Tessa and Shminty. Fun times. Bit brackeny, but decent.

Ankle held up well - the terrain wasn't too rough, and it was just a few awkward landings which caused a few jolts of pain. No aching though.
Taping was good.
Slightly swollen after, but iced it.

Trail/terrain running warm up/down 25:00 intensity: (12:00 @1) + (13:00 @2) 5.0 km (5:00 / km)

Tuesday Oct 4, 2016 #

10 AM

Spinning intervals 1:20:00 intensity: (13:00 @1) + (12:00 @2) + (5:00 @3) + (47:00 @4) + (3:00 @5)

5*10 (1)
5 PM

Road/track running 1:05:00 intensity: (26:00 @1) + (37:00 @2) + (2:00 @3) 14.7 km (4:25 / km) +200m 4:08 / km

'Steady' run with Lewis. Felt like hard work to me.
Bridge of Allan / Glen Road loop, extended.

Ankle was fine until about 50 mins, then a dull ache.

Monday Oct 3, 2016 #

5 PM

Trail/terrain running 1:02:00 intensity: (10:00 @1) + (50:00 @2) + (2:00 @3) 13.3 km (4:40 / km) +200m 4:20 / km

Usual off road loop.
Felt ankle on rougher stuff, going downhill, a few times. Nothing major, just some discomfort and lack of mobility.

Strength and conditioning 1:00:00 [0]

FVO pilates then med ball workout

« Earlier | Later »