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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: harley

In the 7 days ending Feb 18:

activity # timemileskm+m
  Run3 2:58:36 3.11 5.0
  Strength/Conditioning5 2:35:00
  Walk1 1:45:00 6.21(16:54) 10.0(10:30)
  Flexibility/Balance/Physio3 1:10:00
  Rollers1 40:00
  HIT1 3:00
  Total11 9:11:36 9.32 15.0
  [1-5]11 8:41:36
averages - sleep:6.7 weight:71.2kg

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Sunday Feb 18 #

Run race (orienteering) 54:19 [3]
slept:6.0 weight:72kg shoes: Swoops - Blue

Lizard Hill Green 4.8km
felt good after a slow start but failed to see a path to 3 then veered into thick grot on way to 5. Lost middle of compass. lost a lot of time :-(

Run warm up/down 15:00 [2]
shoes: Swoops - Blue

8 AM

Strength/Conditioning 20:00 [1]

Saturday Feb 17 #

Run race (parkrun) 24:17 [3] 5.0 km (4:51 / km)
slept:7.5 shoes: NB v1

perry hall parkrun
started from inside the pack - felt comfortable

Run warm up/down 20:00 [2]
shoes: NB v1

6 PM

Flexibility/Balance/Physio 30:00 [1]

Friday Feb 16 #

Walk 1:45:00 [2] 10.0 km (10:30 / km)
slept:7.0 shoes: Roclite 315 -3

RSPB

Thursday Feb 15 #

9 AM

Strength/Conditioning (bodyweight) 30:00 [2]
slept:6.5

Mainly glutes
6 PM

Strength/Conditioning (bodyweight) 30:00 [2]
weight:70.6kg

Mainly glutes
7 PM

Run 1:05:00 [2]
shoes: NB v2

Clem Dench group. Mostly slow but put in a few efforts to push myself. Legs knew I'd done something by the end.
8 PM

Flexibility/Balance/Physio 10:00 [1]

Pre and post run warm up

Wednesday Feb 14 #

Strength/Conditioning (bodyweight) 30:00 [1]
slept:6.0

glutes mainly

Flexibility/Balance/Physio (massage) 30:00 [0]

Vicky sez my glutes & hams are so weak I need to ditch the weights and just concentrate on form

Rollers warm up/down 20:00 [2]

incl 3x 45s single weak leg at lev 2

Rollers hills 20:00 [4]
ahr:140 max:161

5x
1min each lev 1,2,3,4

HIT (rollers) 3:00 [5]
max:168

15s on 45s recov x3

Note

didn't run with club as Vicky sez cold weather is probably exacerbating my injury

Tuesday Feb 13 #

Note

went to Sandwell self referral physio for assessment.
she basically confirmed my self diagnosis
glutes are weak
right leg much weaker than left
this is causing issues with other muscles
so 3 exercises to do
must do all S&C with GOOD FORM !

Monday Feb 12 #

Strength/Conditioning 45:00 [3]
slept:7.0 weight:71kg

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