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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 7 days ending Feb 9, 2014:

activity # timemileskm+m
  Trail running4 3:20:00 13.79(14:30) 22.2(9:01) 210
  Orienteering2 3:10:00 11.18(16:59) 18.0(10:33) 460
  Cross training4 2:05:00 8.45(14:48) 13.6(9:11)
  Strength8 1:55:00
  Cycling1 1:30:00 22.37(4:01) 36.0(2:30) 389
  Swimming1 1:15:00 1.24 2.0
  Total11 13:15:00 57.04 91.8 1059
averages - sleep:7.9 rhr:50 weight:62.1kg

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MoTuWeThFrSaSu

Sunday Feb 9, 2014 #

Note
rhr:49 slept:9.0 weight:61.9kg (injured)

Sacral fracture. Pain 4. Could lie on the sofa today! #progression
11 AM

Orienteering (walking) 1:30:00 [2] 9.0 km (10:00 / km) +180m 9:05 / km
ahr:143 max:171

orienteering Hambleden. nice & hilly terrain. loved it! walking in terrain much better than walking on a street.

Trail running (walking) 30:00 [1] 3.0 km (10:00 / km)

Strength 5:00 [1]

Saturday Feb 8, 2014 #

Note
rhr:49 slept:6.0 weight:62kg (injured)

Sacral fracture. Pain 4.
9 AM

Trail running (walking) 50:00 [1] 5.2 km (9:37 / km) +60m 9:05 / km

Off road morning walk with Sami on muddy footpaths and pastures. Windy but beautiful sunshine! :)
4 PM

Trail running hills 1:10:00 [3] 8.6 km (8:08 / km) +150m 7:29 / km

6x3min brisk walking hill reps

Strength 5:00 [1]

Friday Feb 7, 2014 #

Note
slept:9.0 weight:62.5kg (injured)

Sacral fracture. Pain 4. But it seems easier to sit in the car or on the sofa now.
11 AM

Cross training 40:00 [2] 5.0 km (8:00 / km)

Strength 10:00 [1]

easy exercises for hip/pelvis/glutes
5 PM

Cross training 20:00 [2] 2.0 km (10:00 / km)

Strength 50:00 [2]

whole body strength & conditioning at gym with light weights

Thursday Feb 6, 2014 #

Note
rhr:48 slept:7.0 weight:62.5kg (injured)

Sacral fracture. Pain 4. I could sit on the sofa today for the first time woohoo!

Orienteering (walking) 1:40:00 [2] 9.0 km (11:07 / km) +280m 9:37 / km

Walked through Sunday's Brown course from Chasers event in Beaudesert. It was very muddy and started to rain half a way but I still enjoyed it very much. Could even spot the controls because of small white flags left in the forest. Just fantastic to get out & orienteer! Almost no pain but nerves to my left glute seemed destroyed (really strange feeling as if my left buttock was just hanging there and not doing anything..)

Strength 5:00 [2]

Wednesday Feb 5, 2014 #

Note
slept:8.0 weight:62kg (injured)

Sacral fracture. Pain 4.
11 AM

Swimming intervals (aqua jogging) 30:00 [3]

aqua jogging including 10x1min intervals with 1min recoveries. hard work.

Swimming 45:00 [3] 2.0 km (22:30 / km)

200m warm up
200m backstroke
200m crawl
200m breaststroke
200m pull buoy
5x50m sprints, crawl (25m easy + 25m fast)
100m breaststroke
5x50m sprints, pull buoy (25m easy + 25m fast)
100m breast stroke
200m pull buoy
100m warm down
5 PM

Cross training 20:00 [1] 2.0 km (10:00 / km)

Strength 5:00 [2]

Tuesday Feb 4, 2014 #

Note
rhr:52 slept:8.0 weight:61.7kg (injured)

Sacral fracture. Pain 4.
10 AM

Cycling hills (road) 1:30:00 [4] 36.0 km (2:30 / km) +389m 2:22 / km
ahr:142 max:175

4x Barby Climb (2,8km /+80m). a bit slower times than previously but this time I did one rep more, so in a sense a harder session all in all. 7:50, 7:44, 7:55, 7:36. almost no pain! :)
4 PM

Trail running (walking) 50:00 [1] 5.4 km (9:16 / km)

Strength 5:00 [1]

Monday Feb 3, 2014 #

Note
rhr:52 slept:8.0 weight:61.9kg (injured)

Sacral fracture. Pain 4. So it has diminished a bit from early January... but it's still there.

Cross training 45:00 [1] 4.6 km (9:47 / km)

Strength 30:00 [2]
ahr:122 max:143

some easy strength & conditioning, no weights

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