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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 1 days ending Feb 10:

activity # timemileskm+mload
  Cycling1 1:40:0010.3
  Running1 40:31 5.76(7:02) 9.27(4:22) 807.7
  Strength and Conditioning1 15:001.5
  Total2 2:35:31 5.76 9.27 8019.5

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Su

Sunday Feb 10 #

2 PM

Running 40:31 intensity: (11:10 @1) + (22:24 @2) + (6:57 @3) 9.27 km (4:22 / km) +80m 4:11 / km
ahr:119 max:143 shoes: Green Peg 2

Same as yesterday but immediately before cycling. Achilles fine during: 0-1. Slight ache after: 1-2. No lingering soreness from yesterday: 0-1.

Cycling 1:40:00 intensity: (1:37:09 @1) + (2:51 @2)
ahr:104 max:123

With the rugby again. Break after 20 minutes when the Tesco man arrived.
5 PM

Note

Talked to James Cruickshank over Facebook on Friday and then on the phone today to double check what I have been doing because recovery has been frustratingly slow. Very grateful that he would take the time to help - lots of good advice..

Keep loading the tendon whilst avoiding overload:
Switch calf raises to isometric holds.
Be mindful of shoes, during runs and through the day (switched to more supportive work shoes).
Don't take shoes off by pushing the heel with the other foot.
Pre run: mobilise bottle of foot, mobilise big toe, dynamic calf mobility
Run on the flat if possible and build in undulations.
Diary of run: terrain/pace, pain (/10) at the start, end and day after, detective work if different to other runs.
A little discomfort is ok for now: 0-3 OK, 4-5 acceptable, 6+ too much.
Three test measures to do once per week to monitor progress: Calf raises (x25), double leg bounding (3x60), single leg bounding (3x30).
7 PM

Strength and Conditioning 15:00 [1]

Physio exercises.

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