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Training Log: rickyp

In the last 7 days:

activity # timemileskm+m
  Spinning4 2:55:00
  Swimming1 1:01:09
  S & C1 1:00:00
  Orienteering1 44:05 6.15(7:10) 9.9(4:27) 4327 /32c84%
  X-Trainer1 40:00
  Running1 15:03 1.49(10:06) 2.4(6:16)
  Total8 6:35:17 7.64 12.3 4327 /32c84%
  [1-5]7 5:35:17
«
2:36
0:00
ThFrSaSuMoTuWe

Tuesday Mar 28 #

6 PM

Spinning 20:00 [2]

X-Trainer 40:00 [2]

Monday Mar 27 #

6 PM

Spinning 1:00:00 [2]

Sunday Mar 26 #

3 PM

Spinning 1:00:00 [2]
(injured)

Im able to walk pain free which is a good sign its not as bad as ive had before. No races this upcoming weekend to worry about.

Saturday Mar 25 #

2 PM

Running warm up/down 15:03 [3] 2.4 km (6:16 / km)
shoes: Adizero Adios Boost

Nice track to warm up on, warm up and drills
3 PM

Orienteering race (Rugby) 44:05 [4] *** 9.9 km (4:27 / km) +43m 4:21 / km
ahr:171 max:182 spiked:27/32c (injured) shoes: Adizero Adios Boost

OD Urban Event around Rugby - MO 7.1km

Routegadget

Was very scrappy at the start, wasting 75s over the first four points but got back into the swing of things, albeit choosing the longer route choice to 7. Got to the 2 min road crossing fine but as soon as I started again my left calf tightened up. Decided to keep going as it didn't feel too bad and wasn't getting worse but could still feel it after the run so won't run tomorrow. Really annoying as I roll my calf before bed every night and i didn't run on Thursday and had a rest day on Friday so it should have been fine.

Time losses:
#1 20s started running down the wrong side of the wall
#2 40s Ran past it
#4 15s Ran past it
#7 Poor route choice - should have gone right
#20 Poor route choice - didn't spot you could go straight even though i had 2 mins to plan
#22 25s Thought there was a gap in the buildings but there wasn't

Friday Mar 24 #

Note
(rest day)

Thursday Mar 23 #

6 AM

Swimming 1:01:09 [2]

TTC Swim ~ 3220m

Sprinting and power today. Nice change to all the endurance stuff.

Warm up and drills then main set was:
Repeat for 30mins (3 x (40m CSS [10s]) + 40m PDQ [10s] + 40m easy [10s])
10 mins Pull Buoy and band
8 x 20m PQD [30s]
6 PM

Spinning 35:00 [2]

7 PM

S & C 1:00:00 [0]

3x10 Thoracic Exercises - All fours, Spiderman, Press up
2x10 Goblet Squats w/ pause (16kg)
2x10 Single-leg Hip Hinge (16kg)
10+10 Single-leg Box Squats
3x (15+15) Hip adduction with raised leg
4 short lengths Inchworm
4 short lengths Spiderman Crawl
3 x 10 Sideways squats with resistance band

16+16 Single-leg hops - Forward/Back, Sideways
10+10 Single-leg Push Off

10x Broad Jumps
3x5 pull ups

3x10 Weighted lunges (2 x 14kg dumbells)
3x 5+5 Bulgarian split squats (2 x 14kg dumbells)

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