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Training Log Archive: Kris

In the 7 days ending Jan 27:

activity # timemileskm+mload
  Running11 10:13:05 85.01(7:13) 136.8(4:29) 925145.1
  Strength and Conditioning5 1:15:537.8
  Total15 11:28:58 85.01 136.8 925152.9

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Sunday Jan 27 #

5 PM

Running 1:02:47 intensity: (7:17 @1) + (54:29 @2) + (1:01 @3) 14.13 km (4:27 / km) +121m 4:16 / km
ahr:123 max:140 shoes: Green Peg 2

Spent the day carpeting and putting up furniture (we now have a bedroom - yay). I had planned on getting out for a bit more, but I did an inventory after about 20 minutes and my achilles/calf were nagging a bit more than they had been at the end of last week. I'm sure I could have done the 90 minutes I planned, but I didn't want to wake up tomorrow with everything flared up and be back to square one.

Saturday Jan 26 #

9 AM

Running 2:02:16 intensity: (3:05 @1) + (11:40 @2) + (50:08 @3) + (51:39 @4) + (5:44 @5) 32.24 km (3:48 / km) +87m 3:45 / km
ahr:154 max:178 shoes: Green Peg 1

First attempt at a bit of a marathon workout - 20 mile run with 7 x 2km (2 mins). Made difficult by the wind and my awful pacing. Was working way too hard on the first few and had to reign myself back.

Splits: 6.25, 6.49, 6.28, 6.36, 6.53, 6.49, 6.31

The second rep had a big section of headwind, a bit of a hill and some nasty turns and, wanting to keep the pace, I worked much too hard. I was a bit cooked by number 5 and knew I had to back off considerably, which I did. I need to remember to get the right feeling in these sessions, rather than worrying about pace.

Various niggles were fine.

Friday Jan 25 #

7 AM

Running 47:09 intensity: (7:17 @1) + (29:13 @2) + (10:39 @3) 10.38 km (4:33 / km) +91m 4:21 / km
ahr:124 max:151 shoes: Green Peg 1

Feeling good today, but leaving it there to hopefully bank a decent session tomorrow.
5 PM

Strength and Conditioning 10:00 [1]

Physio exercises.

Thursday Jan 24 #

7 AM

Running 42:20 intensity: (16:46 @1) + (25:34 @2) 8.79 km (4:49 / km) +87m 4:35 / km
ahr:113 max:129 shoes: Green Peg 1

Stomach a bit dodgy and legs a bit stiff but no issues from the niggles.
5 PM

Running 57:49 intensity: (11:41 @1) + (34:34 @2) + (9:25 @3) + (2:09 @4) 12.2 km (4:44 / km) +85m 4:35 / km
ahr:122 max:166 shoes: Green Peg 2

With 6 x ~35s strides (30s rest), much of the same body-wise. Saw the badger again.
8 PM

Strength and Conditioning 10:00 [1]

Physio exercises.

Wednesday Jan 23 #

6 AM

Running 6:12 intensity: (5:31 @1) + (41 @2) 1.15 km (5:24 / km)
ahr:82 max:133 shoes: Green Peg 2

Strength and Conditioning 35:53 intensity: (33:45 @1) + (2:08 @2)
ahr:76 max:129

{Glute bridge x 10, Leg raise L+R x 10, Single leg lowers x 10} x 2
Bar warm up
{Back squat @50 x 8, Calf raise @50 x 8, Single arm BOR @15 x 8} x 3
{Reverse Lunge L+R @30 x 8, Barbell shoulder press @20 x 8} x 3

Running 6:55 intensity: (1:17 @1) + (5:38 @2) 1.2 km (5:46 / km) +45m 4:52 / km
ahr:121 max:134 shoes: Green Peg 2

5 PM

Running 1:32:09 intensity: (5:11 @1) + (1:20:21 @2) + (6:37 @3) 21.04 km (4:23 / km) +13m 4:22 / km
ahr:123 max:147 shoes: Green Peg 2

Head torch in Tentsmuir. Niggles all feeling ok - a few various aches, and my right calf was tight again, but nothing overly concerning.

I've been listening to Stephen Scullion's podcast and its worth a try. Some of his self-assuredness grates on me, but I think that he has a lot of things pretty spot on.

Tuesday Jan 22 #

7 AM

Running 34:13 intensity: (16:45 @1) + (17:02 @2) + (26 @3) 7.14 km (4:48 / km) +72m 4:34 / km
ahr:115 max:137 shoes: Green Peg 2

Had a bit of a stretch before going out. Achilles a bit achy but not too bad and no worse throughout or after.
12 PM

Strength and Conditioning 15:00 [1]

Physio exercises at lunchtime.
6 PM

Running 1:02:17 intensity: (40:25 @1) + (16:35 @2) + (4:22 @3) + (55 @4) 11.21 km (5:33 / km) +144m 5:13 / km
ahr:108 max:161 shoes: Green Peg 2

Went down to Greenmarket to do some drills and strides (5 x ~45 s, 45 s rest). Achilles gave a few twinges in the first 10 minutes of the warm up, but was fine after that. Hip good throughout.

Drama of the evening came on the first attempted stride. About 100 m into the stride I felt what I assumed to be a stone in my shoe, but after a couple more steps it gave me a sharp pain in my arch. I pulled up and took off my shoe to shake the stone out but there wasn't anything there, until I turned my shoe over and saw a screw lodged into the sole. Luckily, it wasn't quite long enough to do any damage, but it took a good while to prize it out with my house key.

Monday Jan 21 #

7 AM

Running 40:42 intensity: (7:48 @1) + (32:14 @2) + (40 @3) 8.81 km (4:37 / km) +84m 4:25 / km
ahr:121 max:139 shoes: Green Peg 1

Achilles fine again but right hip niggling away. I've had small issues with this hip in the past but this is as bad as it has been.

Today was the day I had marked to start marathon training, so these niggles are not ideal. Fitness has been really good the last month or so though, so if I can get on top of these issues, I should be able to press on OK. It's all a bit frustrating though, since things seem to have unravelled fairly quickly.

I've got some good plans for marathon training moving forward, but I need to get on top of these niggling issues first. The key to this block is going to be discipline. I've trained well in the last few months but I haven't been very disciplined - I've eaten a load of junk, not done the extra prehab/strength/stretching and probably done too much running at times. So moving forward, the goal is to get on top of those things.

Physio appointment for this afternoon to get these niggles looked at and start getting back on the right track.
4 PM

Running 38:16 [2] 8.52 km (4:29 / km) +99m 4:15 / km
ahr:157 max:180 shoes: Green Peg 1

Ran after physio. Hip felt much better than this morning, Achilles much the same but no worse. Nothing too serious but put my mind at rest getting it seen to.

Achilles - happy with the progression and management. Manage load, calf stretching and strengthening.
Hip - tightness and weakness. Glut activation/strengthening and general mobility/stretching.
8 PM

Strength and Conditioning 5:00 [1]

Physio exercises.

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