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Training Log Archive: Kris

In the 7 days ending Feb 10:

activity # timemileskm+mload
  Cycling4 4:55:0137.7
  Running7 3:41:58 30.58(7:15) 49.22(4:31) 38040.6
  Strength and Conditioning4 1:21:168.3
  Cross training1 25:094.7
  Total13 10:23:24 30.58 49.22 38091.2

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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.

Saturday Feb 9 #

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 intensity: (1:28:06 @1) + (1:54 @2)
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 #

7 AM

Strength and Conditioning 36:16 intensity: (34:59 @1) + (1:17 @2)
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 intensity: (26:57 @1) + (8:43 @2) + (17:49 @3) + (6:32 @4)
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 intensity: (16 @1) + (9:44 @2) 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 #

5 PM

Running 33:04 intensity: (20:24 @1) + (12:06 @2) + (34 @3) 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 #

12 PM

Running 42:45 intensity: (5:21 @1) + (31:25 @2) + (5:59 @3) 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 intensity: (12:25 @1) + (3:52 @2) + (3:32 @3) + (13 @4)
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 intensity: (15 @1) + (21 @2) + (4:31 @3)
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 #

7 AM

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

Monday Feb 4 #

9 AM

Running 46:07 intensity: (11:43 @1) + (29:03 @2) + (5:21 @3) 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.

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