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Training Log Archive: gg

In the 7 days ending Mar 6, 2011:

	activity	#	time	miles		km		+m
	Cycling	6	8:15:37	136.32	(3:38)	219.38	(2:16)	1777
	Spinning	6	5:24:00
	Strength and conditioning	2	2:10:00
	Orienteering	3	1:13:53	8.21	(9:00)	13.21	(5:36)	250
	Total	13	17:03:30	144.53		232.59		2027
averages - sleep:8.3 rhr:48 weight:64.2kg

3:36

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Sunday Mar 6, 2011 #

10 AM

Cycling 1:27:05 33.25 km (2:37 / km) +350m 2:29 / km
ahr:121 max:148 rhr:50 slept:8.5

HRV 82

VDS to POM day 2 nr Crato - lovely day

1 PM

Orienteering 40:00 7.51 km (5:20 / km) +160m 4:49 / km
ahr:147 max:159 shoes: inov8 flite black

Cruising round the middle distance POM day 2, bit sloppy - not used to this map reading thing.

Cycling 8:56 2.57 km (3:29 / km) +50m 3:10 / km
ahr:133 max:144

CD down back to the car

5 PM

Cycling 1:19:52 33.0 km (2:25 / km) +215m 2:21 / km
ahr:129 max:152

From nr Crato back to VDS. Tired

Saturday Mar 5, 2011 #

Event: Portugal O' Meeting 2011

9 AM

Cycling 50:00 20.75 km (2:25 / km) +100m 2:21 / km
ahr:132 max:150 rhr:47 slept:8.5

HRV 85

Cycling cottage to POM day 1

11 AM

Orienteering 16:37 3.03 km (5:29 / km) +50m 5:04 / km
ahr:129 max:142 shoes: inov8 flite black

Ran a bit of day 1, foot and ant tib sore.

3 PM

Cycling long 2:29:32 53.0 km (2:49 / km) +742m 2:38 / km
ahr:127 max:147

Cycling from the event to Marvao - very hilly and windy. Knackered at the end, but Marvao is impressive

Friday Mar 4, 2011 #

1 PM

Orienteering 17:16 [2] 2.67 km (6:28 / km) +40m 6:01 / km
ahr:119 max:136 rhr:51 slept:7.5 shoes: inov8 flite black

Jog around model map for POM, and back down the road

HRV 77

Cycling 2:00:12 47.73 mi (2:31 / mi) +320m 2:28 / mi
ahr:126 max:147

Messing around on the bike, then cycling to 2nd model map and back to Vale De Seda

Thursday Mar 3, 2011 #

Note
rhr:51 slept:8.5 weight:63.7kg (rest day)

hrv 68

Travelling out to portugal

Wednesday Mar 2, 2011 #

8 AM

Spinning 45:00 [2]
rhr:47 slept:8.5 (injured)

Hrv 67

easy morning spin
lots to do today if I am going to Portugal

5 PM

Spinning 1:00:00 [2]

Assignment draft finished 5pm, in gym 5:10pm. Steady hour

Strength and conditioning 1:10:00 [1]

Bar warm up
womb wreckers 5*60,100,110,110kg
half squats 5*60,80,100,100,100kg
side leg raises 3* 2*12
lat stuff

chins/dips/leg raises 3*12
sb rollout/ sb hip thrust 3*12

Physio - compensation due to injury, adapted running style after 7 weeks out, increased intensity too soon may have all lead to different running style / stresses on my foot causing inflammation and tight as hell tib. ant.

my 'bad' foot is coming along nicely though

portugal looking unlikely as could only manage 15 seconds of jogging....

C • looking on the bright side 5

8 AM

Spinning 45:00 [2]
rhr:43 slept:8.75 weight:64.7kg (injured)

HRV 66

Early morning spin due to wierd lecture times and gym opening hours. Foot still sore - physio later today

C • weird lecture times 2

4 PM

Spinning intervals 1:20:00
ahr:137 max:171

Stupid lecture times....
Planned an evening session so sat down to second lunch at 3pm. Realised the gym closes at 5 on a Tuesday so hurried down to gym for 3:30 session.

Stomach wasn't sitting well and generally felt under par. Dropped out of last planned interval - disappointing. Pretty frustrated in general just now.

10 mins ave 155, max 160
1 1/2 mins
5 mins ave 156, max 166
1 min
5 mins ave 161, max 166
1 min
5 mins ave 159, max 166
1 min
5 mins ave 163, max 171
1 1/2 mins
1 1/2 mins ave 149, max 160 (meant to be another 10 but legs dead and stomach wobbly and hamstring threatening to cramp)

Monday Feb 28, 2011 #

Note
rhr:46 slept:7.75

HRV 75

Went to see Kim and 95% sure its not a stress fracture :) but probably an inflamed tendon and also my plantar fascia is really tight. Feels better already (but not great), so happier today than I was yesterday, and got some gel to rub into it. Back on the bike anyway...

C • stress fracture 7

Note

February has been an interesting month - very frustrating in ways, but I have done some good training and at least maintained my fitness level

Total 50 1/2 hours
Spinning 25 1/2 hours
Running 11 1/2 hours
Strength and conditioning 9 1/2 hours
Running technique / plyometrics 4 hours

11 AM

Spinning 25:00 [2]

Strength and conditioning 1:00:00 [1]

Double leg hip thrusts 5*60,80,100,100kg
half squats 5*60,80,100,110,100kg
barbell step in and up 2*5*40,60,60,60kg

press-ups/hanging row 3*12
plank/hypers 3*12*15kg

Spinning 15:00 [2]

6 PM

Spinning 54:00 [2]
ahr:118 (injured)

In after lectures until gym closed.

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