Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Mar 3, 2019:

activity	#	time	miles		km		+m	load
Running	8	8:36:59	69.31	(7:28)	111.55	(4:38)	632	115.7
Cycling	4	3:40:00						23.9
Strength and Conditioning	4	1:15:42						7.7
Orienteering	1	39:14	3.34	(11:44)	5.38	(7:18)	2	7.5
Total	14	14:11:55	72.66		116.93		634	154.9

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Sunday Mar 3, 2019 #

9 AM

Running 1:38:00 21.46 km (4:34 / km) +91m 4:28 / km
ahr:125 max:148 shoes: Green Peg 1

Long run with the hawks. Nice to get back with the group. Hide tailwind on the way out was not appreciated on the last 6 miles. Achilles fine, intermittent 0-2. The sought ache after has been the same for the last few days, 1-2. Not going to increase volume too much next week and am going to try a couple of shorter bouts of hard running instead of one bigger interval session like this week. I think that was too much and put me back a bit.

5 PM

Cycling 1:00:00
ahr:110 max:140

More athletics. Enjoying having the turbo trainer out actually. Might keep it out even when the Achilles gets better. I feel quite good after these low intensity spins.

Saturday Mar 2, 2019 #

10 AM

Running 1:00:15 13.55 km (4:27 / km) +86m 4:19 / km
ahr:129 max:144 shoes: Green Peg 1

Dropped Anwen off and went out for an easy hour in the cycle path. Did quite a lot of walking in the evening yesterday so my Achilles had started nagging a bit again, 1-2, but this was fine. No pain for 90%, just a dull 1/10 for a few minutes at around 40 minutes. Went for a walk after and it was ok as well..

5 PM

Running 42:03 8.83 km (4:46 / km) +104m 4:30 / km
ahr:121 max:136 shoes: Green Peg 2

Pretty much the same as this morning - a couple of times when it nagged a little bit, but never very much out for very long..

Cycling 1:00:00
ahr:108 max:123

Watching the athletics.

8 PM

Strength and Conditioning 10:00 [1]

Isometric calf holds

Friday Mar 1, 2019 #

12 PM

Running 1:20:10 18.49 km (4:20 / km) +123m 4:12 / km
ahr:129 max:150 shoes: Green Peg 1

Love that runs now get synced automatically to Attackpoint from Garmin Connect.

After a bit of soreness the last couple of days, mostly in the foot/calf and not on the Achilles, I was starting to wonder whether I was doing too much. This run was pretty good though, some intermittent grumblings, 1-3, but long periods with nothing at all. I guess that I might be still recovering from Tuesday, which was a lot of fast running compared to the last few weeks.

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.

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