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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: olsoran

In the 7 days ending Jan 30:

activity # timemileskm+m
  Turbo4 4:30:00
  Trail2 2:34:46 6.44(24:02) 10.37(14:56) 255
  Walk3 1:50:00
  S&C1 1:00:00
  Trail / Road Run2 52:00 5.13(10:09) 8.25(6:18) 45
  Road Running1 30:00 2.49(12:04) 4.0(7:30)
  Total10 11:16:46 14.05 22.62 300

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Saturday Jan 30 #

Walk 30:00 [3]

Lesser trods of Potties west with T.
Crisp. Nice.
Good chat with GH
Out for nearly 2. All good calf stressing.
4.86k +165m
Great bits of Potties, don't need to go anywhere.

Turbo 1:30:00 [3]

TR Antelope
Essentially 5x 10/5 at 90% of FTP. Feeling good.

Note

Sod the calf..it’s going to have to ski tomorrow. Can’t stand this.
10 AM

Trail 1:59:46 [3] 4.87 km (24:36 / km) +155m 21:14 / km
ahr:104 max:146

Friday Jan 29 #

8 AM

Trail / Road Run 24:00 [3] 4.0 km (6:00 / km)
shoes: Mudclaws bluebackred

Home Farm loop. Somewhat slushy. Calf started to grumble a wee bit after 3k so wound things back a bit.
2 PM

Walk 20:00 [3]

Tom's Cairn with T
Out for an hour ish.
4 PM

Turbo 1:00:00 [3]

TrainerRoad Monitor
6x 6/2 essentially plus w/u and w/d.
Not so tough but turbo got confused for the first three easy intervals. Restarted it...seemed to fix in...then a power cut right at the end.

Thursday Jan 28 #

Trail / Road Run 28:00 [3] 4.25 km (6:35 / km) +45m 6:15 / km
shoes: Mudclaws bluebackred

Local Home Farm loop keeping things flat and slow steady. No one else about.

Left calf aching a little but not stressing it in any material way. Will keep pushing the boundaries bit by bit.

Note

Wandering with T over by Dess waterfall.

Wednesday Jan 27 #

Road Running 30:00 [3] 4.0 km (7:30 / km)
shoes: Mudclaws bluebackred

Run 2k, walk 1k, run 2k on the lane...walk being on Rods trod in the wood. Keeping it flat. Calf ok on that.
Good chats with dyker and IW on the way.

S&C 1:00:00 [3]

Tuesday Jan 26 #

Turbo 30:00 [3]

Another, post proper calibration this time, Ramp Test.

Turbo 45:00 [3]

Still playing around with TrainerRoad. Starting to get the hang of it.
Goddard session...or 3/4 thereof.

Note

Will continue to mix running with other stuff - balance to be determined, at least partly due to currently grumbling calf. Progressing ok with that but not always finding it easy to gauge quite the level of active recovery to give it. The usual....do what your body tells you is ok....but be honest. Meantime doing less for a few weeks isn't such a bad thing. Motivation and battery recharge.
Tempted to remain with TR rather than Zwift....tending to prefer the level of satisfaction gained from their workouts to the latters gameification slant ...at least at present.

Monday Jan 25 #

Trail 35:00 [3] 5.5 km (6:22 / km) +100m 5:50 / km
shoes: Mudclaws bluebackred

Torqu and Criagmore but taking the hills very gently...usual zigzagging up the fields to start with. Hard not to get carried away as felt good but calf twinges later on brought a dose of reality.
Disappointed to find the hole in the fence has been mended...spoilsports.

Ongoing strengthening required. Nice out though.

Note

More wandering alongside the Cattie Burn - more pine marten scats.
More splitting logs from that beech tree. Almost balmy out..+1

Sunday Jan 24 #

Walk 1:00:00 [3]

Culblean Hill with photographer CB
Early-ish to catch the sunrise from the Cambus quarry. Then Culblean up the single track. Just wonderful.
Probably tripled the time it would normally take as C was so busy with his camera :-) Not that I was bothered. Don't get conditions like that very often.
Out for 4.37 but at the quarry for half hour or so before we'd even really started.

Turbo 45:00 [3]

Properly calibrated again now.

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