Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Peds

In the 29 days ending Feb 29, 2020:

	activity	#	time	miles		km		+m	load
	Running	19	14:12:47	99.35	(8:35)	159.88	(5:20)	2003	303.5
	S+C	10	5:25:00						43.5
	Spinning	7	5:15:00						73.8
	Orienteering	6	4:14:13	26.21	(9:42)	42.18	(6:02)	533	228.7
	Swimming	3	1:45:00	2.77	(37:58)	4.45	(23:36)		26.3
	Total	38	30:52:00	128.32		206.51		2537	675.7
	[1-5]	34	30:17:00
averages - weight:67.1kg

2:04

0:00

» now

Saturday Feb 29, 2020 #

12 PM

Spinning 1:00:00

2 x Mona fartlek. Was good - mind always on the session so time passed fairly quickly. Managing to push harder than yesterday too, although forgot HRM.
Avg. 190W

8 PM

S+C 5:00 [0]

Rehab

Friday Feb 28, 2020 #

11 AM

Spinning 1:00:00
ahr:128 max:154

6 x 3 (3) to help the time pass. HR barely hitting the yellow but legs full of lactic, as per really.

5 PM

S+C 10:00 [0]

Ankle rehab + hamstrings.
Hit a whopping +5 knee-to-wall today, and the beginnings of a little jog becoming possible.

Still no squatting type stuff but most of the rest, plus my rehab set. Have put on nearly 2kg in a week, which I partly blame on cosmos yesterday and pancake day the day before but still, maybe I should try and give up microwave cakes for lent.
0 knee-to-wall.

2 PM

Spinning 1:00:00
ahr:129 max:139

Not got any working headphones which is sad. Cat Graves was there so some chat for the first 25 or so which was good but then just golf on the tv after that which was, of course, riveting.
175W

Wednesday Feb 26, 2020 #

12 PM

Spinning 40:00
ahr:131 max:142

163W

4 PM

S+C 10:00 [0]

Ankle rehab + hamstrings

Tuesday Feb 25, 2020 #

Note

Slightly tweaked it yesterday so was a little stiff this morning but back feeling similar to yesterday now. -3/4 knee-to-wall. Will probably return to spinning tomorrow and then onwards and upwards hopefully.

Monday Feb 24, 2020 #

Note

Cycling fine and walking slightly better. Writing off Deeside weekend after next but I'm gonna tentatively say I hope to run the British Champs in 4 weeks time. Would like to be jogging within 2 weeks but all depends on how the rehab goes.

6 PM

S+C 20:00 [1]

What I could do, hamstring still needs work. Hitting a 0 on knee-to-wall.

7 PM

Spinning 20:00 [2]

178W

Sunday Feb 23, 2020 #

Note

More improvement, can stand on it but walking is still very slow as can't bend it past 90. Scoring about -10 on a knee-to-wall.

5 PM

S+C 10:00 [0]

Few bits and bobs, wanting to keep the hamstrings exercised primarily.

Saturday Feb 22, 2020 #

Note

Small improvement, can almost stand normally on it.

Friday Feb 21, 2020 #

9 AM

Note

Got worse in the evening and couldn't sleep for a while as it was quite painful even while completely stationary. Eventually couldn't bear it and searched around for a couple ibuprofens (and took off the K tape the physio had put on) and it eventually calmed down. Better this morning, not painful when stationary.

C • Bless up x 1

9 PM

Note

First time since September 2018 I haven't done any exercise for 2 days in a row. Also some swelling now.

Thursday Feb 20, 2020 #

7 AM

Note
(injured)

Well forget about that other niggle, I've woken up and can't bend or put weight on my L ankle without a lot of pain. Feels like I've badly sprained it, the only issue being I haven't gone over on it or anything. Fantastic. Not sure what to do apart from email the physio and hope for the best.

C • Mileage 3

4 PM

Note

Saw the physio (was Morag not Tracy though), and she initially wasn't sure but thinks it's my posterior tibialis tendon, and after some googling I agree. No idea how, but yeah. She offered crutches but they didn't have any the right size, plus I'd cycled there anyway (which was just about ok, don't have to bend the ankle too much). RICE for a day or so then got a few little exercises to start doing. Good job I don't need to leave the flat til Monday.

Depressing, thought I'd done everything right and was looking forward to the O season. No idea when I'll run next.

Wednesday Feb 19, 2020 #

7 AM

Swimming 30:00 [2] 1.25 km (24:00 / km)

Tired and slow

4 PM

Running 50:20 8.51 km (5:55 / km) +123m 5:31 / km
ahr:126 max:150

Super slow hermitage and blackford, feeling tired. Not helped by a niggle, again behind the L knee but slightly different feeling to the hamstring tendon, lower and more central. Think it's just a really tight calf and hamstring - have upped the rehab/strengthening exercises to twice a day to try shake the old problem so that might've tightened things up.

Tuesday Feb 18, 2020 #

11 AM

Running 10:46 2.04 km (5:16 / km) +1m 5:15 / km
ahr:136 max:153

Orienteering 33:29 4.92 km (6:48 / km) +110m 6:07 / km
ahr:169 max:176

Fun bosh round some O at Uath Lochans. 1:15 map and generally long-style with some route choices. Forest looked nice with some snow, but was tough going and feet got uncomfortably numb. Started snowing heavier near the end but was nicely in the zone running hard and focussing on the O, felt epic.

Running 12:48 2.96 km (4:19 / km) +23m 4:10 / km
ahr:166 max:177

4 x 2mins (1:30).
Stuck a jacket and a hat on and got on with these as they were on the plan. Somehow managed to make them up/down/up/up and struggled hard. 3:40, 15, 55, 48. Still in dobs, on snow covered gravel track and still snowing hard.

Running 11:03 1.72 km (6:26 / km) +21m 6:04 / km
ahr:137 max:143

WD. Still snowing, v cold

Monday Feb 17, 2020 #

10 AM

Running 9:03 [1] 1.55 km (5:50 / km) +8m 5:42 / km

Orienteering 31:30 4.22 km (7:27 / km) +4m 7:25 / km

Weekend aggravated the hamstring but would've been rude not to with Culbin on the doorstep. Very much enjoyed, and hamstring no worse by the end. Forgot to wear HRM but was all nice and chill.

Running 10:20 [1] 1.86 km (5:34 / km) +13m 5:23 / km

Sunday Feb 16, 2020 #

11 AM

Running 11:42 2.27 km (5:09 / km) +33m 4:48 / km
ahr:131 max:147

Orienteering 1:02:35 9.98 km (6:16 / km) +189m 5:44 / km
ahr:170 max:177

SOL 1 - Darnaway.

Running scared from the start with Thompas and Nixon 1 and 2mins behind. Saw them both at 6 but with gaps looking a bit small. Keep things clean though and the catch never came which made me think I was having a stormer. Had a little wobble on 13 and also wasn't shifting great in the tougher stuff but soon was back in the nice stuff and enjoyed the green bit through 15 - 17. Finally saw someone crashing through the skog behind me but to my surprise it was Edward, who was running like a man possessed and had caught 4mins. We screwed 23 by about 45s and then I hung on to the finish. Pretty happy with it, but turns out Tom and Spender had also had belters so was 4mins down on the 3 of them.

Running 11:36 2.0 km (5:47 / km)
ahr:129 max:139

Saturday Feb 15, 2020 #

10 AM

Running 20:00 4.25 km (4:42 / km) +16m 4:37 / km
ahr:143 max:160

Shakeout

5 PM

Running 7:53 1.62 km (4:53 / km)
ahr:137 max:153

Orienteering 59:48 11.51 km (5:12 / km) +12m 5:10 / km
ahr:171 max:182

Scottish Nights - Findhorn.

Got off to a shaky start getting confused right from the start kite. Then just after #1 I was dropping some 3s down a road when suddenly a headtorch appeared from a side road. Collided pretty hard and decked it but thankfully no damage done apart from a bruised hip/bum. Pumped full of adrenaline and running hard after that but rushing the nav which ended up meaning a lot of time loss. 1min on 4, then maybe 4mins on 12 when I left 11 navigating 6-7 and wondering why nothing made sense. Another 2 - 3mins on 14 not finding a little path through the green. Then got caught by Tam, with Spender in tow, and hopped on the pain train. Couple more bits of scrappiness even from the mighty Tam.

Running 13:47 2.4 km (5:44 / km) +2m 5:43 / km
ahr:136 max:144

WD with Tam

Friday Feb 14, 2020 #

5 PM

Spinning 35:00 [1]
ahr:116 max:127

150W.
Still no sign of movement on the sauna front, none on the love life front either but who cares because the orienteering season starts tomorrow and that'll do nicely instead amirite

C • 1 love 1

Thursday Feb 13, 2020 #

7 AM

S+C 1:00:00 [1]
weight:66.3kg

Another bonky Thursday morning

6 PM

Running 50:31 9.2 km (5:29 / km) +42m 5:22 / km
ahr:128 max:164

Got some good old lab report-induced stress and weariness so just jogged along not caring about pace. Had some strides to do so did those.

Wednesday Feb 12, 2020 #

7 AM

Swimming 35:00 [2] 1.5 km (23:20 / km)

Business as usual

4 PM

Running 46:44 8.32 km (5:37 / km) +125m 5:13 / km
ahr:139 max:160

Easy blackford and hermitage with AJ.

Tuesday Feb 11, 2020 #

5 PM

Running 1:26:38 13.61 km (6:22 / km) +473m 5:25 / km
ahr:148 max:179

6 x 3mins (3mins), 4 x 30s (2mins). Cold, slippy, headwindy and very domsy.

Wasn't fast, in fact off the back of the pack and just clinging onto Axel, but got it done and hamstring was a-ok, so it's a tick in a box and on we go.

Monday Feb 10, 2020 #

6 PM

Running 30:23 5.61 km (5:25 / km) +14m 5:21 / km
ahr:135 max:155

Pre and post gym. Kept to tarmac and that was slippy enough. HR doing weird things so have adjusted it.

S+C 1:00:00 [1]

65kg squats - tasty insta-doms and will definitely be feeling them tomorrow. Some extra fun core today too.

Sunday Feb 9, 2020 #

10 AM

Running 1:01:30 12.26 km (5:01 / km) +149m 4:44 / km
ahr:142 max:163

Yesterday was good, but it did aggrevate the hamstring a bit. Was ok running but not perfect. Out to Braids with a pack of boys then back via KB with Elisha, who took a spectacular tumble in the mud. Finished at 12 DK to pick up me bike.

Saturday Feb 8, 2020 #

1 PM

Running 12:14 2.51 km (4:52 / km) +1m 4:52 / km
ahr:133 max:148

Orienteering 9:49 2.58 km (3:48 / km)
ahr:174 max:181

Rosyth.
Sprint specialist me, get wrecked boys.

Orienteering 6:29 1.75 km (3:42 / km) +2m 3:40 / km
ahr:174 max:181

1s behind spud this time.

Running 13:13 2.46 km (5:23 / km)
ahr:141 max:154

6 PM

Running 6:36 1.09 km (6:04 / km) +48m 4:58 / km
ahr:144 max:158

Orienteering 50:33 7.21 km (7:00 / km) +216m 6:06 / km
ahr:164 max:179

Mass start night O on Kinnoull Hill in some fairly horrible weather. O'd ok for the most part and kept with the train but then worse near the end when I just wanted to get back to a warm car.

Friday Feb 7, 2020 #

5 PM

Spinning 40:00 [1]
ahr:118 max:127

With Paul :)
148W

Thursday Feb 6, 2020 #

7 AM

S+C 1:00:00 [1]

Could tell it was gonna be a bonky one from the start and it lived up to expectations

6 PM

Running 45:17 8.85 km (5:07 / km) +40m 5:00 / km
ahr:130 max:168

Easy meadows with AJ and Matt. Felt a bit faster than it was. Did the 2 x 30s hill sprints I missed yesterday - definitely not how it works but the boys were doing some so I tagged along.

Wednesday Feb 5, 2020 #

7 AM

Swimming 40:00 [2] 1.7 km (23:32 / km)

Little bit longer than usual.

2 PM

Running 1:24:03 15.48 km (5:26 / km) +356m 4:52 / km
ahr:144 max:179

A rather lonely 8min tempo, 4 x 3min hills (3mins) and then just 2 x 30s as I was getting quite cold. Happy with the reps, just a little further than last week and nicely consistent. Got the chest-about-to-explode feeling but HR not getting super high again (maxing lower than I averaged round BUCS) even with the pre-tempo. Hmm.
Also found a spike key on the killing fields which was nice.

Tuesday Feb 4, 2020 #

3 PM

Running 1:00:00 11.8 km (5:05 / km) +133m 4:49 / km
ahr:136 max:167

Hamstring and legs in general feeling much better after doing a load of yoga earlier. 3 x 20s at the end which felt fine. All good for hill reps tomorrow hopefully.

Monday Feb 3, 2020 #

7 AM

Running 30:28 5.31 km (5:45 / km) +11m 5:41 / km
ahr:123 max:142

The Monday plod. Hamstrings both a bit broken from the XC and niggly one niggling a little. Might shift hills to Wednesday or Thursday. Did bump into Jack and Ali but those sub 5s were too hot to handle so I let them go.

6 PM

S+C 1:00:00 [1]

Hamstring survived the SL bridges well, happy days.

Sunday Feb 2, 2020 #

12 PM

Running 1:34:02 18.39 km (5:07 / km) +344m 4:41 / km
ahr:144 max:168

Fully extended Mortonhall with Jack, Spud and Tom C. Was getting a bit fed up of the mud, and also of getting dropped, but we did explore some new places. Hamstring niggle is back too.

Saturday Feb 1, 2020 #

11 AM

Running 13:48 2.77 km (4:59 / km)
ahr:134 max:145

Running 30:22 8.11 km (3:45 / km) +30m 3:41 / km
ahr:181 max:187

BUCS XC

Great race just to be a part of with it on home turf. Enjoyed the first k or two but then just gradually died and the rest of it was pretty grim. Not the best, but not awful - at least I still beat Dan. Felt like I didn't work as hard as I could have on the last lap, but actually that HR is insane so think I just started a tad fast. 183rd/634

Running 17:40 2.92 km (6:02 / km)
ahr:132 max:144

« Earlier | Later »