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Training Log: jennyr

In the last 7 days:

activity # timemileskm+m
  Running3 2:00:42 12.16(9:56) 19.57(6:10) 448
  Swimming2 2:00:00 4.23(28:24) 6.8(17:39)
  Cycling1 53:18 220
  Strength & Conditioning1 45:00
  Orienteering1 31:03 2.28(13:37) 3.67(8:28) 35
  Total8 6:10:03 18.66 30.03 703
  [1-5]7 5:25:03
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ThFrSaSuMoTuWe

Tuesday Aug 14 #

Swimming 1:00:00 [2] 3.2 km (18:45 / km)

400fc, 200bc
4 x 400fc in 5.45 (6.15) although last one was 5.55 because arms were dying
Then just splashed about...
50brs kick, 50bc, 50 fly kick on back,
200fc
400 MI as 50 drill 1, 50 drill 2 for each stroke. Drills were catch up, 6 kick switch, brs arm fly legs, 1 big, 1 medium, 1 big pull, double BC arms + brs legs, hesitation, a bad attempt at biondi, SA.
50brs kick, 200fc veeeery slow.
Think this is what I did, not entirely sure.
Almost didn't do any fc after the Wu but went ahead anyway. Arms were tired after s+c yesterday. Maybe a good thing to have one session which is more strength than aerobic but want to be able to just bash out hard sets day in day out like I used to. I'm aware I probably have unrealistic ideas for what I should be able to do but just need to stick with it and eventually I'll get to sets + times I'm semi happy about.
3 PM

Running 37:12 intensity: (44 @1) + (12:30 @2) + (18:12 @3) + (5:46 @4) 6.13 km (6:04 / km) +124m 5:31 / km
ahr:157 max:171

Slightly longer than intended, oops. Not so critical now though.
Left knee niggling a bit during run. Not an issue I don't think but definitely need to be careful; especially since I've never had to come back from time off so I don't know how my body will respond and I'm not sure how weak I am. From now on the only days I'm increasing are running days and that'll be 5 min/week so hopefully I'll begin to adapt. Not planning to run more than 4 times/week for a few months either and most of it will be off road/orienteering/hilly.

Monday Aug 13 #

9 AM

Cycling 53:18 intensity: (4:57 @1) + (23:43 @2) + (14:37 @3) + (10:01 @4) +220m
ahr:151 max:176

Got about 10 hours sleep last night.
Legs feel like I'm training again rather than aching. :)
3 PM

Strength & Conditioning 45:00 [0]

Have a lot less motivation for solo s+c.
Getting very little post exertion fatigue within seconds/minutes of finishing from what I'm doing now. I tiny bit from runs but nothing compared to what it used to be. Last week I allowed myself a week off of being self disciplined but need to get back into that mindset and put full focus into improving my health again. Post having fun problems :P

Sunday Aug 12 #

8 AM

Running 54:16 intensity: (29 @1) + (12:24 @2) + (32:45 @3) + (8:38 @4) 8.87 km (6:07 / km) +234m 5:24 / km
ahr:158 max:172

Felt like a runner at the start! Getting a bit tired towards the end but relatively good. HR higher but more hills so it should be higher. The difference between what my HR is and what is should be makes the biggest difference to how I feel. Going to avoid lots of thinking till I'm sure I've recovered from last week but that's easy with all the sport to catch up on.

Saturday Aug 11 #

10 AM

Swimming 1:00:00 [2] 3.6 km (16:40 / km)

Feeling tired after a very late and active night (10.20 bed time which compared to 9 and 9.30 the past couple of days felt very late). Felt like I was barely moving the water but turns were good and times were quicker than they felt so not too bad.
400fc, 200bc,
3 X (3 X 200fc steady between 2.50-2.55, 100fc hard in around 1.16/1.17, 100bc easy.) Very flexible with turn around times cause wasn't sure where I'm at physically. I think most were 3.15 but there was a 3.00 and also I think a 3.30 at some point.
400fc, 80brs kick, 120bc.
Hopefully will be in lane swims in 25m pools from now on.
2 PM

Running 29:14 intensity: (1:11 @1) + (14:00 @2) + (10:23 @3) + (3:40 @4) 4.57 km (6:24 / km) +90m 5:49 / km
ahr:153 max:172

Tired but in a more overall fatigue way rather than post run.

Friday Aug 10 #

Note
(rest day)

9 hours solid sleep!

Thursday Aug 9 #

Note

Not running tomorrow then getting back into a routine on Saturday. Still can't quite believe what I've been able to do this week and it's amazing to finally be able to have some fun!! I don't think I would have managed a week ago.

On Friday I spent a few hours on my feet and had the added excitement of seeing my friend. By the evening I was tired but luckily managed to get almost to 10 without having to use my brain in the evening and slept 9 hours with an added hour in bed.
Despite Saturday maybe being more walking and uphill I was a lot less tired in the evening. Possibly the swim woke me up too much but evening was easy to get through. Didn't sleep as well but woke up feeling the same.
Sunday we again went for another walk although possibly not as far. Possibly was a bit too active/excited in the evening though so sleep was very disrupted.
Consequently was tired on monday but it was ok because I spent a lot less time on my feet.

Tuesday and Wednesday were huge. Tuesday had a lot of uphill walking on top of any cycling and orienteering. Got back reasonably early though so had a reasonable amount of recovery time so sleep was ok (woke up at 4 for an hour). After orienteering on Wednesday we went to a lido which although was warm and didn't involve any proper swimming I still did a bit to keep warm and it wasn't resting. Didn't get home till around 6.30 by which point I was beginning to get tired. Woke up about 3 times last night but fell back to sleep quickly, which considering the amount I've done is a lot better than I could have hoped for.
Very chilled today but did have a period where I was forcing keeping my eyes open + probably getting a bit colder than I should have. But in reality that used to happen on a daily basis and I'm not that tired in the evening which considering that I usually get a lot more rest, do less thinking and less exercise feels like a huge step forward. Definitely worth it, I have really missed spending time with other people in a forest and not being constantly worried about the amount I'm doing. Hopefully more will follow.
11 AM

Orienteering 15:30 intensity: (5:59 @1) + (9:22 @2) + (9 @3) 1.58 km (9:49 / km) +13m 9:25 / km
ahr:131 max:157

Torphantrick.

Orienteering 15:33 intensity: (44 @1) + (9:41 @2) + (5:08 @3) 2.09 km (7:27 / km) +22m 7:05 / km
ahr:150 max:164

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