Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Focus

In the 7 days ending Feb 21, 2010:

activity

time

miles

Road biking

3:40:39

17.4

28.01

Grass / road

1:16:01

8.37

(9:05)

13.47

(5:39)

S & C

1:09:14

Trails

52:11

6.38

(8:11)

10.27

(5:05)

Total

6:58:05

32.16

51.75

[1-5]

5:48:51

averages - sleep:8.3 rhr:56 weight:69.3kg

1:52

0:00

» now

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.

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

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