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Training Log: AlistairR

In the last 7 days:

activity # timemileskm+m
  Other Sports1 4:28:40 31.28(8:35) 50.35(5:20) 6237
  Strength/Core7 2:10:00
  Cycling7 1:58:00
  Running3 53:34 6.62(8:05) 10.66(5:02) 120
  Erg1 20:00 3.04(6:34) 4.9(4:05)
  Total12 9:50:14 40.95 65.9 6357
  [1-5]11 5:21:34
averages - weight:84.1kg
«
4:28
0:00
WeThFrSaSuMoTu

Tuesday Jun 27 #

8 AM

Cycling 18:00 [2]
weight:83.3kg

Strength/Core 10:00 [1]

Monday Jun 26 #

8 AM

Cycling 10:00 [2]

11 AM

Running 14:06 intensity: (1:33 @1) + (11:44 @2) + (49 @3) 2.36 km (5:59 / km) +27m 5:39 / km
ahr:132 max:157 shoes: New Balance Zante v2

As per physio recommendation: run until I feel the pain in my knee coming on, stop and walk for a minute, jog again until it comes on, walk a minute etc. Did it 3x on the way to the gym and 2 on the way back. Going to track total run time and note what the individual intervals were so I can see any improvement.

Total running time: 9:55
- 4:25
- 1:37
- 1:28
- 1:25
- 1:00

Strength/Core 35:00 [3]
weight:83.8kg

Have been getting heavier and stronger (in terms of weights/reps) from the increased gym work since not being able to run, but I'm about the same or worse at body weight exercises. Going to shift my focus a bit to exercises that will actually help running rather than leave me tired for it e.g. core stability, hip and leg strength. Also going to drop the heavy weight leg exercises as the definitely take a decent amount of recovery and limit my running compared to stability exercises which are probably more useful.

Few goals for the next 4 weeks while I try and get back to running
- Press ups: 3 sets of 20 or 40 continuous
- Pull ups: 3 set of 10 or 20 continuous

Today
- Pull ups 10, 5, 4
- Press ups 20, 15, 10
(plus core session and knee exercises)
5 PM

Cycling 18:00 [3]

10 PM

Strength/Core 15:00 [1]

Knee, hip and ITB exercises.

Sunday Jun 25 #

Note
(injured) (rest day)

Complete rest day in Hawea as Brooke forgot any walking shoes. Probably good for the knee anyway.

Saturday Jun 24 #

10 AM

Other Sports 4:28:40 [0] 50.35 km (5:20 / km) +6237m 3:18 / km
ahr:92 max:150

Cardrona - knee was fine, probably pretty similar stress to the strengthening exercises.

Friday Jun 23 #

12 PM

Running 19:24 intensity: (41 @1) + (3:56 @2) + (10:13 @3) + (4:34 @4) 3.9 km (4:58 / km) +5m 4:57 / km
ahr:157 max:175 shoes: New Balance Zante v2

Easy jog around Logan park. Knee sore but not terrible. Physio this afternoon.

Strength/Core 10:00 [1]

Knee exercises.

Strength/Core 30:00 [3]

Upper body, gym session.
4 PM

Strength/Core 10:00 [1]

At the physio, seems to think the tendon is the issue as its healing pretty slow, could be out for another month. Said I should cut back the running a bit more and only run until I feel the pain then walk.

Thursday Jun 22 #

8 AM

Strength/Core 10:00 [1]

Knee exercises.

Cycling 18:00 [2]

5 PM

Running 20:04 intensity: (30 @1) + (11:04 @2) + (8:30 @3) 4.4 km (4:34 / km) +88m 4:09 / km
ahr:145 max:153 shoes: New Balance Zante v2

Treadmill as I couldn't be bothered leaving the gym and running in the dark, plus it gave me the option of quitting at any point if my knee got sore. Wasn't actually too bad, could feel it start to get sore after about 4mins and it got a bit worse towards the end. Physio again tomorrow.

Erg 20:00 [3] 4.9 km (4:05 / km)
shoes: New Balance Zante v2

Just zoned out and cruised along for 20min.

Strength/Core 10:00 [1]

Knee exercises on wobble board.

Cycling 18:00 [2]

Wednesday Jun 21 #

Note
weight:85.1kg (injured) (rest day)

Full rest day. Knee not as bad as it was after the Monday run, still felt it a bit every now and then. Also seems like a lack of running and increased gym sessions are adding up on the scales.
8 AM

Cycling 18:00 [2]

5 PM

Cycling 18:00 [2]

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