Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 28 days ending Feb 28, 2019:

activity	#	time	miles		km		+m	load
Running	28	23:36:03	184.81	(7:40)	297.42	(4:46)	3077	313.0
Cycling	13	13:05:03						94.8
Strength and Conditioning	15	5:48:04						37.4
Orienteering	4	3:15:30	16.32	(11:59)	26.26	(7:27)	472	36.2
Cross training	1	25:09						4.7
Total	50	46:09:49	201.13		323.68		3548	486.1

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Thursday Feb 28, 2019 #

7 AM

Strength and Conditioning 25:02 [1]
ahr:54 max:98

5 PM

Running 56:20 12.05 km (4:40 / km) +24m 4:38 / km
ahr:115 max:128 shoes: Green Peg 1

Kept it easy and flat today. Left lower calf/plantar a bit tight, which made the Achilles nag at times. 1-3, with a bit of 4 at around 6 km - eased off after a bit of a stretch. I remember that I stopped wearing my 'supportive' work shoes because they used to make my plantar sore, so maybe that is part of the issue - they seemed to help support the Achilles but no good for plantar. Also, two big days before this so I think I'll be ok as long as it isn't the same or worse tomorrow.

Wednesday Feb 27, 2019 #

4 PM

Running 35:46 8.13 km (4:24 / km) +23m 4:20 / km
ahr:125 max:137 shoes: Green Peg 2

Run across to Tentsmuir; a bit further than I had thought. No Achilles pain but lots of aches after yesterday: 0.

Orienteering 39:14 5.38 km (7:18 / km) +2m 7:17 / km
ahr:123 max:142 shoes: Green Peg 2

Testing out some things for Scottish Spring. Left calf getting a bit tight towards the end.

Running 45:05 8.75 km (5:09 / km) +8m 5:08 / km
ahr:120 max:130 shoes: Green Peg 2

Left calf still a bit tight - took it slow to avoid aggravating the Achilles. No huge discomfort, 1-2, but it felt like if I were to run faster it would start to hurt quite quickly. Achilles a bit sore in the evening: 3 - need to be careful.

Tuesday Feb 26, 2019 #

6 AM

Cycling 30:00 [1]
ahr:91 max:100

In place of a morning run - want to keep doubles to a minimum for another little while.

6 PM

Running 1:26:26 17.99 km (4:48 / km) +120m 4:39 / km
ahr:135 max:180 shoes: Green Peg 1

Back at fake track.
~1360, ~680, ~490, ~300,
~1360, ~680, ~490, ~300,
~1360 (60-80s)

4.00, 1.52, 1.22, 49,
3.55, 1.55, 1.23, 49,
3.57

Nice to be back doing something a bit faster. Legs not wanting to turn over but felt aerobically ok. Pretty cooked the end. No Achilles pain during, apart from a few funny feelings the corners, but those should have been ankle/calf. 1 on the warm down until the last steep uphill where it rose to a 2-3. Went away again once home though - hopefully feels good tomorrow.

Monday Feb 25, 2019 #

6 AM

Running 6:03 [1] 1.18 km (5:08 / km)
ahr:94 max:106 shoes: Green Peg 1

Achilles a little more achy up the steep hill home, but still only a 1-2.

Strength and Conditioning 35:40
ahr:85 max:121

Bar warm up
3 x {Back squat @ 60 x 8, TRX hanging row x 8}
3 x {Split squat @ 35 x 8 L+R, BB shoulder press @ 20 x 8}
3 x {Bird dog x 8 L+R, Dead big x 8 L+R}

Running 6:51 1.13 km (6:04 / km) +53m 4:55 / km
ahr:115 max:129 shoes: Green Peg 1

Achilles a bit sore when I got up during the night to got to the loo: 2-3, but didn't feel anything on the slow jog down to the gym. Lower left calf has been a bit tight the last few days, so I probably need to get on top of that.

12 PM

Strength and Conditioning 5:00 [1]

Did my three Achilles tests at lunchtime (barefoot):

25 single leg calf raises - both calf's feeling the lactate burn by the end, right one maybe a bit better than the left but not much in it.
3 x 60 double leg bounds - no pain or discomfort at all, a little bit of trouble staying on the same spot.
3 x 30 single leg bounds - same as double leg bounds.

No pain from the Achilles during any of the tests. A couple of low rumbles after (0-1) but these did not last long. No discomfort in the afternoon after the tests.

6 PM

Cycling 1:10:00
ahr:92 max:116

Having a day off running to give the Achilles space, plan is to run every day for the rest of the week - hopefully including a couple of harder efforts and longer runs.

Sunday Feb 24, 2019 #

1 PM

Running 57:32 13.9 km (4:08 / km) +82m 4:01 / km
ahr:131 max:147 shoes: Green Peg 1

Easy run before watching the rugby. Feeling much better today, probably the Chinese takeaway last night! This was a very enjoyable run as a result, legs moving well with very little effort. Very little Achilles discomfort: 0-1.

Cycling 1:15:00
ahr:105 max:127

Sat on the turbo trainer watching the rugby. This was as long as I could bring myself to do today.

4 PM

Strength and Conditioning 10:00 [1]

A few core and hip strength and mobility exercises. Achilles has been aching a bit in the evenings the last couple of days: a dull 1-2.

Saturday Feb 23, 2019 #

10 AM

Orienteering 38:28 6.11 km (6:18 / km) +11m 6:15 / km
ahr:112 max:134

Checking out what the forest in Tentsmuir is like for orienteering - bumbling around with a map looking at trees.

Running 55:49 [2] 11.79 km (4:44 / km) +40m 4:39 / km
shoes: Green Peg 2

A bit of a run after, feeling doubly tired today and Achilles the same as yesterday: 1-2.

Friday Feb 22, 2019 #

7 AM

Strength and Conditioning 30:00 [1]

Home exercises.

5 PM

Running 1:17:57 16.13 km (4:50 / km) +77m 4:43 / km
ahr:121 max:136 shoes: Green Peg 2

Easy around Kingsbarns - legs and body feeling a bit knackered. Achilles niggling intermittently but never too bad: 1-2.

Thursday Feb 21, 2019 #

6 AM

Cycling 1:00:01
ahr:98 max:123

By the time I'd woken up I was already halfway through.

5 PM

Running 1:11:40 15.68 km (4:34 / km) +93m 4:26 / km
ahr:136 max:178 shoes: Green Peg 1

3 x ~1680m (60s) on the golf course loop.
5.16, 5.10, 5.13

It felt hard, but I think I had a couple more in the tank. Ate too soon before running though and stomach didn't want me to try any more; maybe fortunate for the Achilles. No pain at all, save a few small aches on the warm down: 0-1. Happy with that, as the loop has a few twists and undulations and is probably a good test of it

Wednesday Feb 20, 2019 #

6 AM

Running 5:43 1.19 km (4:49 / km)
ahr:98 max:117 shoes: Green Peg 2

Strength and Conditioning 37:47
ahr:97 max:143

Bar warm up
3 x {Back squat @ 60 x 8, TRX hanging row x 8}
3 x {Reverse lunge @ 30 x 8 L+R, DB shoulder press @ 10 x 8}
2 x {Dead bug x 8 L+R, Leg raise x 8 L+R}

Running 6:36 1.16 km (5:42 / km) +44m 4:48 / km
ahr:122 max:139 shoes: Green Peg 2

5 PM

Running 1:32:43 21.0 km (4:25 / km) +24m 4:23 / km
ahr:129 max:146 shoes: Green Peg 2

Feeling good now I'm getting back to 'normal' running. No real aches or soreness from the Achilles apart from intermittently - I did start the run quite slowly though: 0-1. Intermittent aches in the evening also: 0-1.

Tuesday Feb 19, 2019 #

5 PM

Cycling 1:00:00
ahr:93 max:126

Easy on the turbo - resting the Achilles after a big weekend.

Monday Feb 18, 2019 #

10 AM

Orienteering 44:54 5.34 km (8:25 / km) +150m 7:23 / km
ahr:118 max:162

Hanging controls for the talent squad. Achilles gave me a good excuse to go slow, which was much needed. Didn't really feel it at all though: 0-1.

1 PM

Orienteering 1:12:54 9.44 km (7:43 / km) +310m 6:38 / km
ahr:126 max:155

Shadowing - not sure I was in a great place to make technical suggestions though! Still no Achilles grumbles, good that it has all been very slow: 0-1.

Sunday Feb 17, 2019 #

10 AM

Running 1:28:09 17.46 km (5:03 / km) +400m 4:32 / km
ahr:136 max:165

Running in the valley today, to try to save some climb on the Achilles. Slightly more sore at the start (2-3) but quickly eased off and didn't notice it after about 10 minutes (0-1). A bit of an ache afterwards and intermittently through the afternoon/evening (2-3). Slightly more than it has been so need to ease back, keep on the stretching/mobility and ice. Happy with how it's been though and today was good fun again

Saturday Feb 16, 2019 #

9 AM

Strength and Conditioning 20:00 [1]

Physio exercises.

2 PM

Running 1:48:47 17.0 km (6:24 / km) +773m 5:13 / km
ahr:125 max:156

Run up Ben Vrackie with Anwen and then a loop on my own. Achilles felt fine throughout. 1-2 on the early climb but fading. 0-1 intermittently for the rest of the run and in the evening.

Much fun.

Friday Feb 15, 2019 #

6 AM

Running 5:38 1.16 km (4:50 / km) +43m 4:05 / km
ahr:103 max:128 shoes: Green Peg 1

Strength and Conditioning 36:18
ahr:97 max:149

Bar warm up
4 x {Back squat x 8 @ 50, 55, 55, 55; Hanging row x 8}
3 x {DB reverse lunge L+R x 10 @ 7.5, 10, 10; DB shoulder press x 10 @ 7.5, 10, 10}

Running 6:09 1.14 km (5:25 / km) +56m 4:20 / km
ahr:130 max:145 shoes: Green Peg 1

5 PM

Running 58:50 14.6 km (4:02 / km) +31m 3:59 / km
ahr:138 max:175 shoes: Green Peg 2

Tentsmuir with 10 mins tempo, 3 x 20s and 1 x 40s hard. Achilles felt good: 1-2 in the ten minutes after the tempo, but not bad whilst actually running fast. Tempo actually felt ok running wise, but the faster strides felt very awkward and out of practice.

Thursday Feb 14, 2019 #

4 PM

Running 30:00 7.0 km (4:17 / km)
ahr:115 max:124

Easy on the treadmill. 30 mins at 14 km/h and 1%. No pain at all: 0.

Cycling 50:00
ahr:114 max:154

Another spinning class. Today finished with a track of backwards spinning - which was weird.

Wednesday Feb 13, 2019 #

3 PM

Running 1:07:55 12.01 km (5:39 / km) +439m 4:47 / km
ahr:130 max:158

I ran from Callandar on my way home from a day in Glasgow. Route didn't work out, forestry work meant I couldn't run the loop I had planned, but went out and back along the river and a bit up the hill which was ok.

During the run the Achilles was fine for the most part, with a couple of intermittent aches on prolonged uphills: 1-3. Bit of an ache afterwards, in the evening and morning after: 0-1. Probably didn't give it the best chance as I was on my feet or driving the whole of the day up until the run.

9 PM

Strength and Conditioning 15:00 [1]

Physio exercises

Tuesday Feb 12, 2019 #

6 AM

Cycling 40:00 [1]
ahr:92 max:99

12 PM

Running 1:00:50 13.5 km (4:30 / km) +91m 4:22 / km
ahr:127 max:146 shoes: Green Peg 1

A bit longer than I had planned but I was feeling good and enjoying being out. Mostly off road and rolling hills.

Nothing at all from the Achilles in the first half: 0, a couple of intermittent aches in the second half, but nothing that was particularly stronger than the aches from the gym and spin: 1-2. Nothing after: 0.

Monday Feb 11, 2019 #

7 AM

Strength and Conditioning 42:01
ahr:93 max:145

Bar warm up
3 x {Deadlift @ 60 x 8, Press up x 8}
3 x {OH step up 0, 10, 10 x 8 L+R, BB shoulder press @ 10 x 8}
2 x {Dead bug x 8 L+R, Bird dog x 8 L+R}

Achilles tests:
Calf raises x 25:
No pain, but didn't go much below horizontal. After 25 I could probably have done more on the right but left was at its limit.
Double leg bounds 3 x 60:
No pain.
Next test is 3 x 30 single leg bounds but, despite coming through the first two fine, I didn't want to do these straight after. Positive signs.

Achilles seems to be improving again which is nice, but I'm cautious of doing too much and setting myself back again. Motivation is starting to come back as well, after a couple of weeks of being quite unmotivated with it all..

6 PM

Running 5:24 1.12 km (4:49 / km)
ahr:104 max:119 shoes: Green Peg 1

Cycling 50:00
ahr:119 max:150

Spinning class.
I have now learned not to 'give it everything' the first time the instructor says to - he will say it a lot more before the end. This also applies to 'add another turn'.

C • Spinning 2

Running 6:12 1.07 km (5:47 / km) +45m 4:47 / km
ahr:127 max:150 shoes: Green Peg 1

Nothing from the Achilles on the run down: 0, slight ache on the way back: 1-2, no residual soreness or pain after: 0-1.

Sunday Feb 10, 2019 #

2 PM

Running 40:31 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
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.

Saturday Feb 9, 2019 #

8 AM

Running 41:31 [2] 9.25 km (4:29 / km) +55m 4:21 / km
ahr:154 max:164 shoes: Green Peg 1

Went out and back so that this would be as flat as possible. Achilles fine during: 0-1. Slight ache after: 1-2.

2 PM

Cycling 1:30:00
ahr:104 max:120

Watching the rugby. Didn't make it all the way through as padded shorts are not the protection that they are sold to be.

Friday Feb 8, 2019 #

7 AM

Strength and Conditioning 36:16
ahr:83 max:119

Bar warm up
4 x {Back squat @ 50 x 8, TRX hanging row x 8}
2 x {DB RDL @7.5 x 8, DB shoulder press @ 7.5 x 8}
2 x {Glute bridge @6 x 10, SL lowers x 8 L+R, Russian twists x8}

5 PM

Cycling 1:00:01
ahr:121 max:170

Did a session on the spinning bike. Actually got my heart rate up quite a bit by the end, which was nice.

Running 10:00 2.0 km (5:00 / km)
ahr:123 max:129 shoes: Green Peg 2

Very easy on the treadmill. Just giving some small stimulus.

Thursday Feb 7, 2019 #

5 PM

Running 33:04 7.16 km (4:37 / km) +70m 4:24 / km
ahr:111 max:137 shoes: Green Peg 2

Busy, so didn't get out running at lunchtime. Was going to cycle, but tyre needed replacing so went out running instead. Achilles nagging near the end but not too bad.

Wednesday Feb 6, 2019 #

12 PM

Running 42:45 9.41 km (4:33 / km) +54m 4:25 / km
ahr:125 max:142 shoes: Green Peg 1

Achilles felt fine.

5 PM

Running 8:00 [1] 1.6 km (5:00 / km) +12m 4:49 / km
ahr:91 max:109 shoes: Green Peg 1

Jog to gym and back.

Cross training 20:02
ahr:118 max:155

Tried to do a session on the cross-trainer but Achilles started to nag when I started to work harder.

Cross training 5:07
ahr:145 max:154

Did five minutes on the stepper, Achilles managed a bit better but calves started to tighten up so didn't do any longer.

7 PM

Strength and Conditioning 10:00 [1]

Physio exercises.

Tuesday Feb 5, 2019 #

7 AM

Cycling 45:00 [1]
ahr:84 max:93

Monday Feb 4, 2019 #

9 AM

Running 46:07 10.52 km (4:23 / km) +110m 4:10 / km
ahr:122 max:147 shoes: Green Peg 2

Body feeling good but still can still feel the achilles a little bit, so I'm reluctant to do any more until that goes away.

10 AM

Strength and Conditioning 20:00 [1]

Physio exercises and some extra.

Sunday Feb 3, 2019 #

8 AM

Running 1:01:03 12.89 km (4:44 / km) +95m 4:34 / km
ahr:120 max:140 shoes: Green Peg 1

Saturday Feb 2, 2019 #

8 AM

Running 47:20 9.73 km (4:52 / km) +86m 4:40 / km
ahr:126 max:144 shoes: Green Peg 2

2 PM

Cycling 55:01
ahr:95 max:136

Set up the turbo trainer again. Achilles is fine, but I don't want to build too fast and have it flare up again.

Friday Feb 1, 2019 #

3 PM

Running 43:17 9.45 km (4:35 / km) +50m 4:28 / km
ahr:129 max:157 shoes: Green Peg 1

7 PM

Strength and Conditioning 10:00 [1]

Physio exercises

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