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Training Log Archive: A smith

In the 7 days ending Oct 22, 2017:

activity # timemileskm+m
  Turbo7 5:14:05
  Total7 5:14:05
  [1-5]7 5:06:37

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MoTuWeThFrSaSu

Saturday Oct 21, 2017 #

1 PM

Note

Having just uploaded the past two weeks of training to AP, it is apparent that the last week has been pretty crap on my part compared to what I have been doing. I think there's a couple of reasons for this:
1. Injured or not, I am much better at getting volume in when I can run, and my tolerance for cross training does not correlate one for one with the amount I run a week. In other words if you whacked in even 2 hours of running the past week would look a lot better, because I'd almost certainly have done the same amount of cross training.
2. I really struggle with motivation when injured and when I don't have certainty about a target race. I had a good week of cross training around sessions last week, but this week, with my foot hurting too much to do Wednesday's session and Cuppers at least probably off, my motivation has really dipped. This also creates some perverse incentives where I don't really want to find out whether the foot pain is another 'stressie', because if I find out it is I will really struggle to motivate myself to cross train, and lose all the fitness I currently have. I'm pretty sure that studying behavioural economics has actually made me worse at making decisions.

Conclusion: I need to man up with cross training. So I will. I reckon I owe myself an average of 90 minutes a day. Time to pay.

Friday Oct 20, 2017 #

11 AM

Turbo 1:06:00 intensity: (27 @0) + (29:19 @1) + (36:03 @2) + (11 @3)
ahr:136 max:156

Morning exercise bike. After 2 days of low volume my mental ability to tolerate a long time on the bike has gone through the floor. The first 10 minutes were the worst. The second 10 minutes, they were the worst too. However, contrary to my expectations, after that I actually didn't go into that much of a decline. Also managed to produce a remarkable amount of mental leverage by forgetting to start my watch for 3 minutes and switching between caring about the time the watch said and the time the bike said.

Also these bikes have an incredibly stupid and very irritating flaw, where if you tell it you just want to manually train after an hour it decides you want to warm down, and after 65 minutes it decides regardless of what you want the activity is over, and drops to resistance 1. They eventually let you reset them but this is particularly irritating when you only wanted to do 66 minutes in the first place. Annoying.
7 PM

Turbo 30:01 intensity: (46 @0) + (24:13 @1) + (5:02 @2)
ahr:131 max:150

Evening exercise bike. Faster than this morning, which given I hadn't eaten much since lunchtime (seminar followed directly by a lecture, meaning 4 hours in the same room) was nice,
8 PM

Note
(injured)

Thursday Oct 19, 2017 #

7 PM

Turbo intervals 45:02 intensity: (3:28 @0) + (7:56 @1) + (15:57 @2) + (14:26 @3) + (3:15 @4)
ahr:145 max:176

Decided regardless of whether I can run cuppers I needed to force myself to do a session on the bike, and ought to do it today. This cleverly ensured I delayed it for as long as physically possible and was feeling nice and hungry and low on motivation when I finally dragged myself to the gym. Legs not feeling good at the start, which is maybe not a surprise given yesterday's sprints. But ground out 10WU, 6*3(1), 11WD. Quads in agony the whole time, but 3 minutes nearly short enough that mentally this was almost ok.

Quite happy with it, made me realise I can now get decent sessions done on the bike, which I'm not sure I would have been able to do a month ago. Legs still feel like the limiting factor relative to running but getting better. Heart rate climbed nicely through the session to get into the 170s by the end, which is good, recoveries weren't long enough for it to fall back to normal so definitely the kind of session where the benefit accumulates the longer you make it.

It's still not running though.

Wednesday Oct 18, 2017 #

7 PM

Turbo 30:00 intensity: (3:35 @1) + (22:48 @2) + (3:33 @3) + (4 @4)
ahr:134 max:168

Foot not in a place where I felt attempting the session was sensible, so more bike. Lectures and meeting with supervisor meant I was in the department from 9-4, and the size of the sandwiches at lunchtime seminar left a lot to be desired, so I was very low on energy when I got home and decided to eat straight away. Bike got pushed further and further back until I didn't have time for much of a session or weights. Did 30 mins with 4*30sec sprints starting every 5 minutes. The sprints hurt a lot, but I was definitely putting power down, so that's something.

Tuesday Oct 17, 2017 #

11 AM

Turbo 1:03:00 intensity: (48 @0) + (19:15 @1) + (42:13 @2) + (44 @3)
ahr:138 max:153

Lie in then exercise bike. Trying to get as much sleep as possible in the forlorn hope I will wake up and have a foot that magically doesn't hurt. Don't remember exactly what was going through my head, but I'm pretty sure it was something along the lines of 'I wish I was running'.
8 PM

Turbo 30:01 intensity: (44 @0) + (14:17 @1) + (15:00 @2)
ahr:135 max:148

Late double. If I go to the gym late enough the loud music brigade have often left.

Monday Oct 16, 2017 #

6 PM

Turbo 50:01 intensity: (1:15 @0) + (33:38 @1) + (15:08 @2)
ahr:133 max:147

Had a lie in this morning, struggling with motivation given my foot, so only one bike today. Felt quite tired so possibly not that bad but still need to be wary, because Wednesday and Thursday are much harder days to double, so I really ought to double Mondays.

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