Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BrandNewMe

In the 7 days ending Aug 25, 2013:

activity

time

miles

Cross training

5:25:00

54.27

(5:59)

87.34

(3:43)

Off-road running

1:42:14

12.52

(8:10)

20.15

(5:04)

Physio - glut specific

1:40:00

Physio - general S&C

40:00

Road running

34:02

4.66

(7:18)

7.5

(4:32)

Drills

10:00

Total

10:11:16

71.45

114.99

[1-5]

9:31:16

averages - sleep:7.1

2:19

0:00

» now

Sunday Aug 25, 2013 #

Physio - glut specific 15:00 [0]
slept:7.0

Achillies inflamed today so no oing. Boo! Did some surveying and planning of the garden though, as the kids had been promised orienteering, and they wanted it.

Saturday Aug 24, 2013 #

Off-road running 38:12 [3] 6.65 km (5:45 / km)
slept:8.0

Lucy spent the morning throwing up on me, so I took her for a walk in the afternoon to get her out of the house. So by 7pm when she went to bed I went straight out. Braids golf course, and that other one too, towards mortonhall. Drive there to ensure it was all off road. Great not to smell sick. May or may not make Rannoch depending on whether i get much sleep tonight.

Achillies on waking - 5
Achillies running - 6

Forgot to stop for ninja walking. Things are perfect for the first 25mins then hings start hurting.

Physio - glut specific 15:00 [0]

Physio - general S&C 10:00 [0]

Friday Aug 23, 2013 #

7 AM

Cross training 1:05:00 [2] 6.5 km (10:00 / km)
slept:7.0

Cycle commute. Twinged R vmo.

3 PM

Off-road running 29:00 [3] 6.0 km (4:50 / km)

At Aberdour so jogged over to silver sands and did 5 laps of the playing field (grass, undulating, continual) approx 1.15k a lap, each lap 5 min. Some jogging around before and after. Drills after, in a half hearted fashion. Probably going quicker than i ought. Slightly tight soleus but vmo fine.

Achillies on waking - 6
Achillies running - 8
Soleus running - 6

Drills 10:00 [1]

No physio today as definitely going out!

Thursday Aug 22, 2013 #

Cross training 1:05:00 [2] 6.5 km (10:00 / km)
slept:7.5 (rest day)

Cycle commute. Ray's birthday, so might skip the physio exercises and do something more exciting.

Physio - glut specific 15:00 [3]

Oh dear. Too tired to get to the blazer, so a quiet night in.

Wednesday Aug 21, 2013 #

Physio - glut specific 15:00 [3]

7 AM

Cross training 1:05:00 [3] 6.5 km (10:00 / km)
slept:6.5

Cycle commute.

12 PM

Off-road running 35:02 [3] 7.5 km (4:40 / km)
ahr:145

Around HW a bit. Achillies and soleus tightening on the way back, so walked a bit. This was useful as I was garmining the walk, and I was 15min miling easily so I think I might walk the entire MDM in a few weeks time. Should be able to and still not get timed out (7hrs 30). Alistair is right though, I need to put more thought into my training, and maybe iI should reintrodue the aquajogging...

Calf problems have gone for now. The only pain in the calf is from the soleus area, and that's the achillies.

Achillies on waking - 7
Achilles on running - 5

Tuesday Aug 20, 2013 #

8 AM

Cross training 1:05:00 [3] 26.0 mi (2:30 / mi)

Cycle. Feeling good and fresh so going for it a bit on the way in. One of the people I passed was Oleg, so we chatted from Wester Hailes.

12 PM

Road running 34:02 [3] 7.5 km (4:32 / km)
ahr:145 slept:6.5

The longer canal run. Same as last Friday. Stopped every 10 mins for 30secs ninja walking. Calf was good, but achillies was a bit sore. I was going faster than I ought to have been, and the hard surface didn't help. I walked the last 400m or so. At least the dry needling seems to have had some effect. It was so painful.

Achillies on waking - 8
Achillies running - 5
Calf waking - 8
Calf running - 8

C • did I mention 6

C • road running 4

8 PM

Physio - glut specific 20:00 [3]

Physio - general S&C 20:00 [3]

Too much physio stuff makes claire a very dull girl.

Monday Aug 19, 2013 #

Cross training 1:05:00 [3] 26.0 km (2:30 / km)
slept:7.0

Cycle commute. Achillies perfect this morning. Calf probably not quite good enough for running. I'll see how it is later.

Physio - glut specific 20:00 [3]

Physio - general S&C 10:00 [3]

Spoke to the physio. Ok to run tomorrow.

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