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Attackpoint - performance and training tools for orienteering athletes

Training Log: roar

In the last 7 days:

activity # timemileskm+mload
  Strength6 4:05:1519.2
  Running (road)4 2:41:20 14.91(10:49) 24.0(6:43) 39230.2
  Cycling1 2:10:10 29.58(4:24) 47.61(2:44) 8115.6
  Running (off-road)1 1:03:57 5.48(11:41) 8.81(7:15) 31413.6
  X-Trainer1 54:34 3.44(15:51) 5.54(9:51)14.4
  Swimming1 40:38 0.81(50:16) 1.3(31:14)4.1
  Football1 30:003.0
  Total14 12:05:54 54.22 87.27 151790.0
  [1-5]13 9:30:24
averages - weight:80.7kg

Tuesday Mar 26 #

8 AM


11 AM

Running (off-road) 1:03:57 intensity: (1:24 @0) + (22:32 @1) + (23:41 @2) + (11:39 @3) + (3:48 @4) + (53 @5) 8.81 km (7:15 / km) +314m 6:09 / km
ahr:145 max:184 shoes: Inov8 X-talon 212

New shoes and a nice proper tester for the foot. Bit of trail stuff heading in to Otari-Wilton and zagging my way up to the Skyline to go home over Johnston hill. Nearly blown off the top with the wind but it was mostly at my back on top so was enjoyable. Didn't really need the Inov8s as it hadn't actually rained yet and only started once I got home. Still felt much grippier than the old ones and better than the road shoes in a few spots. Felt pretty good overall. The blue loop seemed less tough than the last day. 4x strides up the lane to finish. A little sluggish feeling, mostly to do with the massive headwind I think, Nearly forgot my phone in the post box.
New HRM might come tomorrow with any luck. Foot is officially better I'm saying.

Monday Mar 25 #


I think I did ok last week considering the injury. Still got a decent volume in with cross training. For now my body seems to be telling me what the limit of running is so will be mixing it up a little on Mondays to relieve some of that.

Monday: am swim, pm easy 30 mins + core
Tuesday: easy 1hr
Wednesday/Thursday: There is some talk of orienteers doing hills on Wednesday evening. In any case I'll do hills, gym, 90mins in that order just not sure which days.
Friday: rest - and this means actual no running rest
Saturday: am intervals, pm gym. Possibly climbing in here somewhere which sounds tough but fair.
Sunday: Long run, orienteering in Porirua maybe or else last weekends x-terra route.

10 AM

Swimming 40:38 [1] 1.3 km (31:14 / km)

Over to Karori pool in the morning. Since I can't swim constantly for 40 mins I had to come up with something. Started with 5 mins breaststroke then did freestyle for 4 lengths followed by a rest. Did that a few times then reckoned I could do 6 which I did twice. Aimed for 8 then but was grand and did 10. Finished with 2 quick ones before 5 mins breaststroke to finish off.
7 PM

Strength 15:00 [0]

Pre run physio exercises. This includes some calf activation things like lunges up on toes and quick leg swapping. Having a nice long carpeted hallway is great.

Running (road) 38:39 intensity: (2:21 @0) + (28:53 @1) + (4:39 @2) + (2:46 @3) 6.47 km (5:59 / km) +61m 5:42 / km
ahr:128 max:160 shoes: New Balance 880-V7

With Jonny on his injury comeback down to Karori park for a lap and back again. Then 4 strides up the laneway. Feeling good.

Strength 39:08 [1]
ahr:88 max:136

House core
Since we are all orienteers here I put together a little core routine. Conor wussed out claiming he was tired from digging a trench all day but Jonny & Regina joined in. Good fun but probably needs some adjustment to the programming.

Sunday Mar 24 #

2 PM

Cycling 2:10:10 intensity: (1:14:35 @0) + (55:35 @1) 47.61 km (2:44 / km) +811m 2:31 / km
ahr:101 max:142

Wanted to stay off the foot for the long run this week to make sure it's good to go for normal training next week so took Conor's bike out for a spin. It's not the perfect size for me but does the job. Went to Oriental Bay through town then around the coast as far as Island Bay. Stiff northerly wind so some bits were very grim (north along Miramar, by the airport) but other going south was properly fantastic. Coming back up through Happy Valley to Brooklyn was a bit of a grind. Then also tough from Aro Valley up to Marsden. Did a little extra loop for some extra time around Karori.
4 PM

Running (road) 5:22 intensity: (36 @0) + (4:26 @1) + (20 @2) 0.73 km (7:19 / km) +2m 7:13 / km
ahr:124 max:150 shoes: New Balance 880-V7

4x strides up the road. Working on form and making sure the body knows it's training for running and not cycling.
8 PM

Strength 10:00 [0]

physio stuff.

Saturday Mar 23 #

7 AM

Running (road) warm up/down 20:13 intensity: (1:44 @0) + (5:35 @1) + (1:31 @2) + (5:32 @3) + (5:43 @4) + (8 @5) 2.8 km (7:13 / km) +57m 6:33 / km
ahr:144 max:171 shoes: New Balance 880-V7

Warm up laps with Conor then drills and strides. Feeling pretty good physically though the air felt kinda thick or something.

Running (road) intervals 49:09 intensity: (8:33 @0) + (26:02 @1) + (2:17 @2) + (2:14 @3) + (1:53 @4) + (8:10 @5) 6.36 km (7:44 / km) +79m 7:17 / km
ahr:133 max:205 shoes: New Balance 880-V7

Pyramid sesh: 400, 600, 800, 1000, 1000, 800, 600, 400
1:17, 1:58, 2:47, 3:32, 3:37, 2:52, 2:04, 1:14

Started ok, feeling grand, trying to keep the leg turnover nice and quick. We got our watches confiscated for the 1ks and tried to predict our times. I said 3:40 based on last week but that was wrong. Suffered a bit on the second one. Then the 800 was a nightmare. I got super tight in the chest/lungs and lost all form after about 400. Had to let up a little and get some oxygen in. Then tried to finish ok. Took another puff of my inhaler (as well as 2 pre session). Probably really means I was going a bit hard.
The 6 was alright then but there was some lactic holding me back. Bit of a race on the 400.

Decent but bit annoyed by the second 800. With the random recoveries on these sessions it can be a bit hard to get the pacings right and I didn't get it today.

Running (road) warm up/down 15:35 intensity: (1:04 @0) + (14:18 @1) + (13 @2) 2.2 km (7:04 / km) +58m 6:15 / km
ahr:122 max:149 shoes: New Balance 880-V7

Cool down zoo lap with Conor. Seemed less steep this week.
4 PM

Strength 1:31:45 intensity: (31:14 @0) + (50:28 @1) + (10:03 @2)
ahr:93 max:147 shoes: New Balance 880-V7

Le Gym. With Gina doing the same stuff so swapping in and out. She's much shorter than me which is a slight hassle.

7 min row + bar warm up
Split Squats 3x6 30, 35, 35 These felt strangely easy today
Bentover row 3x6 8@30, 8@35, 9@35. I finally worked out how these work properly. Gotta keep the wrists straight. Now they actually feel like I'm working the running motion muscles.
Deadlifts 3x6, 55, 55, 55. Tidy, have to focus on the keeping the back active and not rounded.
Shoulder press 3x6, 30kg, probably will need to do another set of these before increasing.
Box jumps - I concluded the 30" was too easy but stacking boxes the lowest I could get was 40" which was very high. Messed around a bit and in the end did a drill where I dropped off a step and tried to minimise ground contact before jumping the 30". Did about 5x3
Assisted pull ups 3x6, 30
5min row cool down

Was not tempted by the sauna in the slightest. Very warm today.

Friday Mar 22 #

(rest day)

Thursday Mar 21 #

2 PM

Running (road) 32:22 intensity: (1:45 @0) + (21:30 @1) + (3:11 @2) + (4:47 @3) + (1:09 @4) 5.43 km (5:57 / km) +135m 5:18 / km
ahr:136 max:166 shoes: New Balance 880-V7

Physio visit this morning and all looks good. Need to keep working it a bit to make sure the mobility and muscle memory for running get and stay on form. Have a few exercises for that, some power lunges on my toes and high knees focusing on staying on toes for before running. Then just work on calf strength and ankle balance.

This was a bit of a tester run to see how it all shakes up. Wonderfully sunny day, at just the right temperature for running. Did a lap of Karori Cemetary then back up as far as the pool before home. Felt good. Would say a 0 on the pain scale. Shall see how it shapes up for the rest of the afternoon.
3 PM

Strength 14:10 intensity: (19 @0) + (13:51 @1)
ahr:85 max:109

Bit of daily core stuff out on the deck in the sun. Focus on glutes a bit today. Living the dream.
6 PM

Football (Flag american) 30:00 [1]

just me and G throwing a ball around really but did some sprintingy bits.

Wednesday Mar 20 #

8 AM

Strength 10:00 [1]

Physio stuff
10 AM

X-Trainer 54:34 intensity: (18:19 @1) + (23:50 @2) + (32 @3) + (10:28 @4) + (1:25 @5) 5.54 km (9:51 / km)
ahr:114 max:195 shoes: New Balance 880-V7

Another gym visit on an absolutely gorgeous sunny day... Ah well.
15 min warm up then 40/20 on the cross trainer with a 1 min gap every 10 mins. Started at about 250 W and was good for a while. Realised after 2 I should be keeping the stride rate high so was aiming for around 80. 7,8,9,10 were a struggle. Stayed at 2 OK for maybe 3 but then started having to lower the resistance. Back got a bit sore towards the end from all the shoulder pulling I'm not used to. Solid effort anyway. Then 10 min cool down on the bike with the only 10 mins of the England v Scotland rugby where no tries were scored.
3 PM

Strength 1:05:12 intensity: (6:55 @0) + (58:17 @1)
ahr:91 max:129 shoes: New Balance 880-V7

5 mins row + bar warm up. Legs tired again but had good recovery time including lunch a 45 min nap and 15 mins of visualisation exercises. Once warmed up I felt ok. Hamstrings tight still but maybe better
Deadlifts 3x6, 50, 55, 55
Shoulder press 3x6, 27. 5, 27.5, 27.5 right on the limit
Squats 3x6 45, 50, 50 about right
Bentover row 3x6 2x14, 2x16,2x16
Box jumps 3x6, 30", 30", 30" these felt much tidier today
Assisted pull ups 3x6, 25,30,35. The downstairs machine is much taller and I don't hit the ground at the bottom.

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