Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AlistairR

In the 31 days ending Dec 31, 2013:

activity	#	time	miles		km		+m
Cycling	4	10:04:40	110.21	(10.9/h)	177.37	(17.6/h)	3134
Strength/Core	7	2:08:24
Stretching	6	1:35:11
Running	5	1:19:00	10.0	(7:54)	16.1	(4:54)	263
Other Sports	1	1:10:00
Total	13	16:17:15	120.22		193.47		3397

4:30

0:00

» now

Saturday Dec 28, 2013 #

Cycling 4:30:00 [3] 60.0 km (13.3 kph) +2344m
shoes: Exustar

Pretty epic ride in bloody hot conditions, central otago.

Sunday Dec 22, 2013 #

Cycling 1:34:00 [3] 32.0 km (20.4 kph)
shoes: Exustar

Bike with dad.

Sunday Dec 15, 2013 #

Other Sports 1:10:00 [3]

Basketball/Vollyball with people from the hall, shins ok but felt them.

Saturday Dec 14, 2013 #

Running intervals 22:19 [4] 4.79 km (4:40 / km) +46m 4:27 / km
shoes: Barefoot

All my socks were in the wash so just went for the barefoot look. Just jogged around the grassy bits of the park. Did quite a few short hill sprints up this grassy mound then ran about 800m at a pretty quick pace. Broke up the run by stopping a few times to do some core which ment it was easier on my shins.

Strength/Core 13:09 [3]

The core between the running.

Friday Dec 13, 2013 #

Note

was going to train but then I got drunk and those plans went out the window...

C • Weak 4

Wednesday Dec 11, 2013 #

Running 11:49 [3] 2.49 km (4:45 / km) +49m 4:19 / km
shoes: Inov8 Terrafly 303 (Pair 2)

Usual loop, shins alright today.

Tuesday Dec 10, 2013 #

Strength/Core 16:48 [3]

Same as usual.

Stretching 15:00 [1]

Monday Dec 9, 2013 #

Running 12:05 [3] 2.4 km (5:02 / km) +48m 4:35 / km
shoes: Inov8 Terrafly 303 (Pair 2)

Short run, shins sore.

Stretching 8:56 [1]

Physio exercises and a few stretches.

Sunday Dec 8, 2013 #

Strength/Core 18:33 [3]

Same session.

Cycling 1:26:34 [4] 34.89 km (24.2 kph) +47m
shoes: Exustar

Just went down along the river in both directions as far as I could, almost got to ashurst in one direction. Was all flat but went at a pretty solid pace once I'd warmed up a bit.

Saturday Dec 7, 2013 #

Stretching 28:08 [1]

Strength/Core 17:45 [3]

Getting pretty good at this session, might have to mix it up a bit.

Cycling long 2:34:06 [3] 50.48 km (19.7 kph) +743m
shoes: Exustar

Internet was down so decided to just do a bit of an epic ride. Got told there were some MTB tracks in a general inland direction so just headed off that way. Found some gravel roads, a few farm tracks, a couple of k of MTB track and eventually fluked it and ended up at the MTB carpark. Turns out it was the same place Greg had linked me a while ago. Had already been going for a good hour but went up the back track and did a couple of loops around the single track at the top before heading down the downhill track next to zigg zagg road/track. Not sure that I had the necessary amount of skill or travel for the downhill but managed it alright. Pretty poked by the time I got back but was good to have done a solid amount of training for once.

C • Downhill 2

Friday Dec 6, 2013 #

Running 15:38 [3] 3.26 km (4:48 / km) +67m 4:21 / km
shoes: Inov8 Terrafly 303 (Pair 2)

short run, could feel shins.

Strength/Core 18:03 [3]

usual core plus physio exercises.

Wednesday Dec 4, 2013 #

Note
(rest day)

Shins not good enough to run and had stuff on afterwork.

Tuesday Dec 3, 2013 #

Strength/Core 20:33 [3]

Same core as last time (and physio exercises). Shins seem quite sore after yesterday so might be a bike instead of a run tomorrow.

Stretching 16:07 [1]

Monday Dec 2, 2013 #

Running 17:09 [3] 3.16 km (5:26 / km) +53m 5:00 / km
shoes: Inov8 Terrafly 303 (Pair 2)

Cruise around some tracks, felt shins but not really bad, wouldn't do much longer than this.

Stretching 12:00 [1]

physio exercises plus a bit of stretching.

Sunday Dec 1, 2013 #

Strength/Core 23:33 [3]

Core and physio exercises. Planning to get into some more consistent recovery stuff as I'm getting pretty lazy at the moment. Will try and do strength/core one day and then do a run (of any length depending on shins) every other day.

Stretching 15:00 [1]

Doing stretching as well.

« Earlier | Later »