Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 7 days ending Feb 28, 2016:

activity

time

miles

Cycling

5:00:00

924

Running

3:49:00

26.74

(8:34)

43.04

(5:19)

646

Yoga

1:25:00

Circuits

1:10:00

Swimming

58:00

Total

12:22:00

26.74

43.04

1570

averages - sleep:8.8

2:10

0:00

» now

Sunday Feb 28, 2016 #

10 AM

Running 47:00 [2] 9.04 km (5:12 / km) +166m 4:46 / km
slept:9.5

A real run! Out to Hutcliffe Woods, back through Eccy Woods. Break at half way for some exercises. OK I think. But may have overdone it a bit in the afternoon trying to keep up with AJ as he biked down Porter Valley.

2 but 3 later in the day.

Circuits 10:00 [1]

6 PM

Yoga 10:00 [1]

Saturday Feb 27, 2016 #

9 AM

Cycling 45:00 [2] +184m
slept:9.0

To Barrow Hill for some train rides and egg n' chips.

2

1 PM

Cycling 1:10:00 +490m

Home from Barrow Hill via Ridgeway and Gleadless. Nice countryside with a couple of big climbs.

1

7 PM

Yoga 15:00 [1]

Friday Feb 26, 2016 #

7 AM

Swimming 28:00 [3]
slept:8.5

Felt like I needed it this morning - eased off the back muscles nicely.

1.1km

Cycling 30:00 [1]

IW, HFW.

12 PM

Running 35:00 5.9 km (5:56 / km) +150m 5:16 / km

First tentative attempt at something a bit harder. Out to Blake St for some reps - ran 4xat moderate effort with exercises between pairs. Still not confident enough to really push off or stride out. Times were slow, which is to be expected, but I mean really slow (66, 64, 65, 63). Oh well, it's a start, I hope!

2

Circuits 10:00 [1]

2 sets of planks, etc. Had an altercation with a dog owner.

7 PM

Yoga 10:00 [1]

Thursday Feb 25, 2016 #

7 AM

Cycling 30:00 [1]

IW, HFW.

12 PM

Running 40:00 [2] 8.0 km (5:00 / km) +80m 4:46 / km
slept:8.5

Lunchtime in the cold sunshine. Ran 3x13ish mins with 5mins core exercises between sets. Everything felt more comfortable again today and the pace was a shade faster. Calf soreness now dominating over back and bum, which is simply a normal consequence of a return to running.

2

Circuits 10:00 [1]

7 PM

Yoga 10:00 [1]

Wednesday Feb 24, 2016 #

7 AM

Cycling 1:05:00 +250m

IW, HFW via a bit of an add on in both directions. Lovely morning and evening for it.

12 PM

Running 37:00 [2] 7.1 km (5:13 / km)
slept:8.5

Lunchtime run around the park. Went very easy and tried to run with good form, aiming to increase the length of pain-free running a little. Managed 25mins/12mins with exercises between. Still don't feel able to increase speed beyond 5m/km--hamstring and bum are so twitchy--but hoping that will come.

2

Circuits 10:00 [1]

7 PM

Yoga 10:00 [1]

Tuesday Feb 23, 2016 #

6 AM

Cycling 30:00 [1]

Gym, work, home.

7 AM

Swimming 30:00 [3]
slept:8.5

Morning swim. Much nicer to swim in a big pool, but lacked a bit of motivation this morning and was a struggle to get it done.

1.2km

12 PM

Running 32:00 [2] 6.0 km (5:20 / km) +100m 4:55 / km

BHP at lunchtime. Taking it easy and not feeling quite so good today. Calves very sore, which is not helping. Need to do some work on them.

3

Circuits 10:00 [1]

7 PM

Yoga 20:00 [1]

Monday Feb 22, 2016 #

7 AM

Cycling 30:00 [1]

IW, HFW.

12 PM

Running 38:00 7.0 km (5:26 / km) +150m 4:54 / km
slept:9.0

Most positive run yet. Up to BHP for some exercises, back down via Bates St for 3x100stride 'efforts' (concentrating on form). More exercises in Crookes Valley en route back to the office.

2 progressing to 1

Circuits 20:00 [1]

7 PM

Yoga 10:00 [1]

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