Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Oct 5, 2014:

activity # timemileskm+m
  Running10 5:30:58 44.39(7:27) 71.43(4:38) 868
  Cross Training3 1:52:35 11.44(9:51) 18.4(6:07)
  Strength and Conditioning6 1:52:20
  Total13 9:15:53 55.82 89.83 868
  [1-5]12 8:43:35

«»
1:46
0:00
» now
MoTuWeThFrSaSu

Sunday Oct 5, 2014 #

10 AM

Running long 1:30:31 intensity: (4:09 @1) + (53:58 @2) + (32:24 @3) 20.02 km (4:31 / km) +260m 4:15 / km
ahr:140 max:155 shoes: Adida Adizero Adios Boost 2

Saturday Oct 4, 2014 #

5 PM

Running 1:13:34 intensity: (1:43 @1) + (42:43 @2) + (29:08 @3) 16.16 km (4:33 / km) +128m 4:23 / km
ahr:141 max:157 shoes: Nike Fusion Trail

Strength and Conditioning 8:00 [0]

Friday Oct 3, 2014 #

6 AM

Strength and Conditioning 42:05 intensity: (35:00 @1) + (7:05 @2)
ahr:111 max:141 shoes: Inov8 F-lite 195

7 AM

Running 23:53 intensity: (1:32 @1) + (10:39 @2) + (11:42 @3) 5.03 km (4:45 / km) +52m 4:31 / km
ahr:141 max:153 shoes: Nike Fusion Trail

5 PM

Running 26:29 intensity: (2:07 @1) + (8:35 @2) + (15:24 @3) + (23 @4) 5.95 km (4:27 / km) +163m 3:55 / km
ahr:143 max:160 (injured) shoes: Nike Fusion Trail

Easy with a few strides, far less agro from my calf; getting there.

Thursday Oct 2, 2014 #

7 AM

Running 24:45 intensity: (3:39 @1) + (16:52 @2) + (4:14 @3) 5.07 km (4:53 / km) +39m 4:42 / km
ahr:135 max:149 shoes: Sketchers Go Run 2

Easy ITW, trying to heel strike as advised by physio for a few deals to help calf heal. Felt strange.

Strength and Conditioning 8:00 [0]
shoes: Sketchers Go Run 2

Eccentric calf loading exercises on the stairs when I got to work.
6 PM

Running warm up/down 21:15 intensity: (1 @0) + (1:17 @1) + (12:05 @2) + (7:52 @3) 4.59 km (4:38 / km) +17m 4:33 / km
ahr:141 max:152 shoes: Sketchers Go Run 2

Up to the gym

Cross Training intervals 32:31 intensity: (22:31 @1) + (10:00 @5) 6.9 km (4:43 / km)
ahr:137 max:171 shoes: Sketchers Go Run 2

Calf not up to impact of fast running yet so did intervals on the Elliptical machine. 10 x 1min reps with 2mins easy recoveries.

Strength and Conditioning 8:00 [0]
shoes: Sketchers Go Run 2

Running warm up/down 11:53 intensity: (34 @1) + (9:26 @2) + (1:53 @3) 2.55 km (4:39 / km) +3m 4:38 / km
ahr:138 max:151 shoes: Sketchers Go Run 2

Jog home from gym.

Wednesday Oct 1, 2014 #

6 AM

Strength and Conditioning 38:15 intensity: (5 @0) + (35:24 @1) + (2:46 @2) 0.0 km
ahr:110 max:138 shoes: Inov8 F-lite 195

With my calf starting to recover, bought the circuit training back in. Decent session and no reaction from my calf.
7 AM

Running 24:35 intensity: (2:17 @1) + (18:41 @2) + (3:37 @3) 5.02 km (4:54 / km) +36m 4:43 / km
ahr:136 max:149 shoes: Sketchers Go Run 2

Jog into work, testing my calf. Tightened towards the end but that's to be expected. Physios at lunch.
12 PM

Note

Physios - calf progressing nicely and strength is back. Can introduce running again and S&C. Greater calf loading exercises which should also help my Achilles Tendinitis (which is still sore despite not running for 10 days.
5 PM

Running 29:25 intensity: (4:54 @1) + (20:53 @2) + (3:38 @3) 6.19 km (4:45 / km) +167m 4:11 / km
ahr:136 max:151 (injured) shoes: Sketchers Go Run 2

Easy jog home from the station. Calf tightened up; need to be careful.
6 PM

Strength and Conditioning 8:00 [0]

Calf exercises

Tuesday Sep 30, 2014 #

7 AM

Cross Training 20:02 intensity: (5:13 @1) + (2:27 @2) + (6:53 @3) + (5:29 @4) 2.88 km (6:58 / km)
ahr:144 max:167 shoes: Inov8 F-lite 195

All I had time to fit in before work but pleased I did it.

Running 2:47 intensity: (7 @0) + (54 @1) + (1:46 @2) 0.49 km (5:44 / km) +3m 5:34 / km
ahr:126 max:142 shoes: Inov8 F-lite 195

5 PM

Running 1:51 intensity: (1:10 @1) + (41 @2) 0.36 km (5:06 / km)
ahr:116 max:138 shoes: Inov8 F-lite 195

Cross Training 1:00:02 intensity: (5 @0) + (9:13 @1) + (20:01 @2) + (8:35 @3) + (18:57 @4) + (3:11 @5) 8.63 km (6:57 / km)
ahr:147 max:175 shoes: Inov8 F-lite 195

Back on it tonight. Did 6 x 4min (1min) with 15mins WU/WD. Getting the heart rate nice and high and felt a good session. Felt much better afterwards.

Monday Sep 29, 2014 #

7 PM

Note
(injured) (rest day)

Getting your arse to the gym is much more difficult then going for a run. Busy, family commitments, a bit of a cold, lack of sleep and injury made it easy to miss a couple of days. Not pleased with myself but will use that as motivation to get training back on track. Probably did my calf and head some good anyway.

« Earlier | Later »