Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Focus

In the 28 days ending Feb 28, 2010:

activity

time

miles

Road biking

12:44:30

133.02

214.08

Grass / road

4:08:05

27.33

(9:05)

43.99

(5:38)

S & C

2:19:24

Trails

52:11

6.38

(8:11)

10.27

(5:05)

Total

20:04:10

166.74

268.34

[1-5]

17:29:46

averages - sleep:8.6 rhr:56 weight:68.6kg

2:15

0:00

» now

Sunday Feb 28, 2010 #

Note
rhr:55 slept:9.0 weight:67.6kg

2 PM

Road biking 2:15:23 [2] 45.88 km (2:57 / km)
ahr:139 max:178 shoes: Specialised

I did the Glencree loop.

Saturday Feb 27, 2010 #

12 PM

Road biking 1:28:48 [2] 31.1 km (2:51 / km)
ahr:126 max:174 rhr:55 slept:8.5 weight:67.6kg shoes: Specialised

God my new bike is so much fun to ride. I had a massage after on my lower back, glutes and a bit on my calf. It wasn't a great massage, she seems like a knowledgable and decent masseur but i know what i like. Need a masseur with strong hands but isn't clumsy with them, and also when they go deep and you scream they don't stop or ask you "are you ok?". Ok so this masseur doesn't know me so they had to ask "are you ok?" to understand my limits but i'm still on the lookout for a good sports masseur. I wish the Irish team would enlist a soigneur like cycling teams use, a person who does all the odd jobs and one such job includes daily sports massage.

Friday Feb 26, 2010 #

Note
rhr:53 slept:9.5 weight:67.7kg

I've dropped 1.1kg since last Friday. That's probably too fast.

8 PM

Grass / road 33:44 [2] 5.88 km (5:44 / km)
ahr:141 max:156 shoes: Asics gel-1140 #1

Started off for a 60min run but turned back with a little bit of stiffness or niggle in my right shin. In the shower i could feel the soleus muscle being real tight and a bit painful to press on in a small condensed area where my injury has been. Not good news. I also felt like muck on the run, i'm feeling low on energy even though i'm consciously trying to stuff my face with food and liquids.

Thursday Feb 25, 2010 #

Note
rhr:55 slept:8.5 weight:68.3kg

Note

I got home real late from work and didn't have time to train with having to go to a table quiz. It means I skip an easy cycle from the schedule.

Wednesday Feb 24, 2010 #

Note
rhr:65 slept:8.0 weight:68.6kg

6 PM

Road biking warm up/down 13:00 [1] 3.88 km (3:21 / km)
ahr:112 max:146

Grass / road 45:00 [1] 7.49 km (6:00 / km)
ahr:144 max:160 shoes: Asics gel-1140 #1

Did a very light run down in UCD to pop my head in with the athletics club.

Road biking warm up/down 15:03 [1] 4.01 km (3:45 / km)
ahr:123 max:150

S & C 9:40 [0]

Core.

Tuesday Feb 23, 2010 #

7 PM

Grass / road 1:01:49 [2] 11.12 km (5:34 / km)
ahr:160 max:173 rhr:58 slept:9.5 shoes: Asics gel-1140 #1

This felt like an intensity 3 in my body and the heartrate confirms how much i was working. It's going to take a while to get the numbers down.

Monday Feb 22, 2010 #

1 PM

Note
(sick) (rest day)

From 3am to 9am i threw up about ten times. It got pretty aggressive after the fifth time when i had nothing left in my stomach.
While having spasms in my abs region, to vomit, some pain went into my legs and my lower back over the course of the morning. My lower back is in bits right now.
Should be fine by the tomorrow, that's what i'm telling myself.

Sunday Feb 21, 2010 #

7 PM

Road biking 54:55 [1] 20.21 km (2:43 / km)
ahr:134 max:154 slept:8.0 shoes: Specialised

Recovery ride around Leopardstown, Stepaside and Kilternan.

Saturday Feb 20, 2010 #

5 PM

Trails 52:11 [2] 10.27 km (5:05 / km)
ahr:157 max:183 rhr:53 slept:9.0 weight:69.8kg shoes: Asics gel-1140 #1

Knee is fine.

S & C 14:10 [0]

Lower body.

Friday Feb 19, 2010 #

Note
slept:9.5 weight:69.8kg

On the morning commute my knee only barely hurt to cycle with but was looking good enough to do some riding in the evening.
My commute is about 3-4 minutes, and only 1minute of that is actual cycling the rest is freewheeling down Newtownpark avenue.

Then on the commute home, up the hill, it was feeling pretty good. It's still a bit painey to touch. But it's just a knock on the knee from hitting a chair, it's not an injury from training. Happy days.

7 PM

Road biking warm up/down 10:30 [1] 4.05 km (2:36 / km)
ahr:127 max:157 shoes: Specialised

S & C 16:29 [0]

Upper body and core. Left the legs due to the knee, just in case.

Road biking intervals (stationary bike) 32:00
ahr:145 max:171 shoes: Specialised

I did some intervals on a turbo trainer down with Chris. I thought i'd dabble in some hard aerobic stuff but without the shock on the muslces that running would bring. I'm saying daily prayers to the running gods and just hope i can return to running 5-6 days a week in 2-3 weeks.

Road biking warm up/down 11:14 [2] 3.75 km (3:00 / km)
ahr:144 max:158 shoes: Specialised

Thursday Feb 18, 2010 #

Note
(rest day)

I woke up today with a sore right knee cap. I think it's when i knocked it off a chair in the offce yesterday. It hurts a little to apply pressure on my bike pedal. A shame because i was going to ride the Glencree loop tonight.

Wednesday Feb 17, 2010 #

Note
rhr:56 slept:7.0 weight:68.7kg

5 PM

S & C 14:30 [0]

Core.

Grass / road 35:31 [2] 6.71 km (5:18 / km)
ahr:156 max:170 shoes: Asics gel-1140 #1

Tuesday Feb 16, 2010 #

6 PM

Road biking 1:52:00 [2]
ahr:152 max:186 rhr:57 slept:8.0 weight:69.3kg shoes: Specialised

Great post-work ride at twilight with Chris. I did a little 5minute tempo part coming to the highest point behind fairy castle. My watch stopped again in the middle so i'll calculate the kms later. Time is right. Ski gloves = toasty hands!

Monday Feb 15, 2010 #

8 PM

Grass / road warm up/down 10:00 [1] 1.64 km (6:06 / km)
ahr:142 max:162 rhr:56 slept:8.0 weight:68.8kg shoes: Asics gel-1140 #1

S & C 24:05 [0]

Full body.

Grass / road 30:30 [1] 5.12 km (5:57 / km)
ahr:155 max:174 shoes: Asics gel-1140 #1

Sunday Feb 14, 2010 #

12 PM

Road biking 2:10:00 [3] 45.74 km (2:51 / km)
ahr:139 max:185

New bike.
Glencree valley.

Saturday Feb 13, 2010 #

Event: Portugal 'O' Meeting ' 2010

Thursday Feb 11, 2010 #

Note

Saw an Osteopath. Pile of shite.

Wednesday Feb 10, 2010 #

5 PM

Road biking 15:00 [0] 5.28 km (2:50 / km)
ahr:129 max:157 shoes: Specialised

Down to the acupuncturist in Dun Laoirge. Pile of shite!

6 PM

Road biking 54:47 [2] 19.23 km (2:51 / km)
ahr:139 max:163 shoes: Specialised

Up to Kilternan and home.

Friday Feb 5, 2010 #

Note
rhr:54 slept:9.5 weight:68.8kg

7 PM

Grass / road 31:31 [2] 6.03 km (5:14 / km)
ahr:149 max:170 shoes: Asics gel-1140 #1

Thursday Feb 4, 2010 #

Note
(rest day)

Saw the physio today. I might have come back too fast. That's hard to believe. Anyway i have a better 3 week comeback plan starting off with run one day rest the next. The Flexor Hallius Longus strain is pretty much gone but the soleus muslce (deep calf which is kind of in cooperation with the FHL) is the one that's sore now. Had treatment and a strength and conditioning program is making its way over to me. Pain is very slight.

Wednesday Feb 3, 2010 #

6 PM

S & C 1:00:00 [0]

Circuits in Kilmacud. I couldn't do any running or half the leg drills. I tried to substitute those with squats etc. I was low on energy today before and during this.

Tuesday Feb 2, 2010 #

6 PM

Road biking 1:31:50 [2] 30.95 km (2:58 / km)
ahr:141 max:181 shoes: Specialised

Met Chris at Whites cross. From there riding on the east side of of three rock mountain coming in from the north into Glencullen. Over to the top of the col and down home. Time includes the downhills.

S & C 30 [0]

Physio squats 3 x 10.

Monday Feb 1, 2010 #

Note
(rest day)

I could have gone training but was kind of down with the fact that i need more time away from running. Today was a rest to get some energy together for a week or so of biking.

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