Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 7 days ending May 10, 2015:

activity	#	time	miles		km		+m
Cycling	4	4:17:00	61.39	(4:11)	98.8	(2:36)	612
Orienteering	3	2:26:00	12.37	(11:48)	19.9	(7:20)	217
Strength	8	2:00:00
Trail running	3	1:10:00	7.21	(9:43)	11.6	(6:02)	81
Cross training	1	30:00
Total	13	10:23:00	80.96		130.3		910

2:30

0:00

» now

Sunday May 10, 2015 #

Note
(injured)

4 PM

Cycling (road) 1:04:00 [2] 30.0 km (2:08 / km) +171m 2:04 / km
ahr:130 max:158

10mila hangover. easy ride with Sami.

Strength 20:00 [2]

calf strengthening & stretching exercises and a bit of balance and strength training with bosu

Saturday May 9, 2015 #

Note
(injured)

calf is really bad and decided not to run 10mila :(

10 AM

Cycling tempo 48:00 [4] 23.2 km (2:04 / km) +123m 2:01 / km
ahr:153 max:166

10mila frustration ride, in other words 15km tempo (28min) + 3x30sec sprints

Strength 10:00 [2]

calf strengthening & stretching exercises

Friday May 8, 2015 #

Note
(injured)

saw a physio again. 5min warm up cycling, 20-30min strength training, 20min electric therapy (recovery program but slightly harder than last time) and massage. calf felt sore afterwards.

10 AM

Cycling warm up/down (indoor) 5:00 [1] 2.0 km (2:30 / km)

Strength 20:00 [2]

3x10 normal heel raises,3x10 normal heel raises with toes pointing out, 3x10 heel raises with slow one leg descend, 4x (10sec hold up - 10sec hold middle - 10sec hold down), eccentric calf exercises with weights 4x10x35kg, sitting heel raises with weights 4x10x30kg

6 PM

Orienteering 1:03:00 [2] 8.5 km (7:25 / km) +107m 6:58 / km
ahr:147 max:176

warm up 12min + model event 42min 5km + warm down incl. 6x30sec sprints. calf very painful again. too much running around the event centre and too long way to model event start.

Thursday May 7, 2015 #

Note
(injured)

11 AM

Trail running 34:00 [2] 6.2 km (5:29 / km) +30m 5:21 / km

easy run incl. 10x30sec sprints

Strength 10:00 [1]

calf strengthening and stretching exercises

5 PM

Trail running warm up/down 14:00 [1] 2.1 km (6:40 / km)

Orienteering 33:00 [4] 4.8 km (6:52 / km) +49m 6:32 / km
ahr:174 max:181

stafetträning i Södra Lunsen. startade i vågen med Kajsa och några andra men var för mig själv redan på väg till första. höll bra tempo hela vägen och orienterade rätt. vaden höll bra :)

Trail running warm up/down 7:00 [1] 1.0 km (7:00 / km)

Wednesday May 6, 2015 #

Note
(injured)

slept with the micro current thing (8h). calf ok in rest. went back to Solna clinic to meet with a physio. very happy with her. she was genuinely interested in my injury, examined it thoroughly and tried to offer a diagnose. she believes that there might be micro-tears that weren't visible in ultra but can still take a while (months!) to heal properly... she gave me some new exercises to do at home, then I got 20min electrotherapy (recovery) and a bit of massage. it all felt quite good.

8 AM

Strength 10:00 [1]

calf strengthening & stretching exercises

12 PM

Cycling (mtb) 50:00 [2] 17.4 km (2:52 / km) +107m 2:47 / km

cycling to physio in Solna including spurts and accelerations

Cycling (mtb) 1:30:00 [2] 26.2 km (3:26 / km) +211m 3:18 / km

cycling back home a different route. my phone died on the way and got a bit lost...

Tuesday May 5, 2015 #

Note
(injured)

slept again with the micro current thing (8h). calf ok in rest.

8 AM

Strength 10:00 [1]

calf stretching & strengthening exercises

11 AM

Trail running 15:00 [1] 2.3 km (6:31 / km) +51m 5:52 / km

very easy jog on paths around the home woods. calf fairly good in slow pace.

Strength 30:00 [2]

gentle strength training at home. lot of exercises with bosu and swiss ball. balance, core, and legs. step up on bosu and hold, squats on bosu, single leg balance with torso rotation, single leg squats on bosu, v-sit with counter rotation, push-ups, bicycle, lateral curl, opposite arm leg raise, arm/leg flutter + opposition balance, heel raises on stairs, one leg heel raises, plank on swiss ball with knee pull, stationary lunges, crunches on swiss ball, back extensions on swiss ball, push ups, plank, squats.

5 PM

Orienteering intervals 50:00 [3] 6.6 km (7:35 / km) +61m 7:14 / km
ahr:153 max:171

O-intervals Norra Lunsen 3x1km 8min+7min+6min. calf was fairly good but not symptom-free...

Monday May 4, 2015 #

Note
(injured)

slept again with the micro current thing (8h). calf feels ok in rest.

8 AM

Strength 10:00 [1]

calf stretching & strengthening exercises

11 AM

Cross training (recovery) 30:00 [1]

« Earlier | Later »