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Training Log Archive: Quirkey

In the 7 days ending Sep 14, 2015:

activity # timemileskm+m
  Flexibility3 2:00:00
  Strength / Core3 1:45:00
  Run3 50:00
  Bike2 42:00
  Orienteering2 36:20 1.99 3.243 /47c91%
  Other1 17:30
  Total10 6:10:50 1.99 3.243 /47c91%

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Monday Sep 14, 2015 #

12 PM

Run 15:00 [3]
shoes: Inov-8 MudClaw 300 (Yellow)

to Fasic to see Linda (physio). Got rather soaked on the way.

Have to keep working on getting VMO to stay on when bending knee (e.g. lowering in a SL squat).
Noted weakness in R hamstring, so gave me exercises for them (some repeated from before)

+Nordic Hamstrings
+SB Hamstring Draws (SL)
+SL Deadlifts
+Prone Heel Flicks (75-105 degree range) - focus on kick towards bum
1 PM

Run 10:00 [2]
shoes: Inov-8 MudClaw 300 (Yellow)

From Fasic to Lothian Road to shop for trainers: Not good to be wearing MudClaws on the streets

Only managed to find one pair of road / trail hybrids I was happy with.

Run 15:00 [3]
shoes: Inov-8 MudClaw 300 (Yellow)

home from Lothian road ... still raining

Sunday Sep 13, 2015 #

1 PM

Flexibility (Rocket Yoga) 1:30:00 intensity: (10:00 @1) + (10:00 @2) + (1:00:00 @3) + (10:00 @4)

Second and probably last class with Dimitri before he goes back to Spain.
At least 15 mins longer than it was supposed to be.

Although weaker and less flexible after the gaps since my last class I could feel that my balance was slightly better. Starting to feel much more confident with Headstand.

Saturday Sep 12, 2015 #

12 PM

Bike 22:00 [2]
shoes: Moser Speed Sora 20

to Lauriston Castle - Light Rain
3 PM

Orienteering 13:00 [3] **
spiked:26/27c shoes: Inov-8 MudClaw 300 (Yellow)

ESOC CATI @ Lauriston Castle
I knew the areas was a bit small for a normal score, so if my knee was OK I'd have added difficulty / distance (e.g. as per my suggestion for AndrewD to do hit the controls in numerical order).
Since I'd little more than plodded around, I was v. surprised to be top of the results board afterwards (Andy was much quicker but didn't punch when doing optimal score)

Bike 20:00 [3]
shoes: Moser Speed Sora 20

Home from Lauriston

Friday Sep 11, 2015 #

6 PM

Strength / Core 30:00 intensity: (15:00 @2) + (15:00 @3)

Thursday Sep 10, 2015 #

8 PM

Strength / Core 45:00 intensity: (5:00 @2) + (20:00 @3) + (15:00 @4) + (5:00 @5)
shoes: Vibram 'Bikila'

Similar set of exercises as earlier in the week.
Put about 50% more weight on the VMO cable exercises
A little less ab work
Added balance / ankle stuff -since they have a decent selection of pneumatic toys for that job.

Flexibility 15:00 [1]

Deep stuff
Used towel to help add bow to 'Runners Lunge' stretch
Wide leg stuff, and adductor stuff (been neglected for a while).

Run warm up/down 10:00 [2]
shoes: Vibram 'Bikila'

walk / jog thing either way to / from gym
knee felt a LOT better on the way home.

Iced knee straight away when I got home anyway.

Wednesday Sep 9, 2015 #

7 PM

Orienteering 23:20 [3] ** 3.2 km (7:17 / km)
spiked:17/20c shoes: Inov-8 MudClaw 300 (Yellow)

Cruise around a great little (free) course by Paul Caban around George Square and East end of the Meadows.

Probably sped up a bit in the later stages without thinking about it ... other people around bringing out the racing mode a little.

1. Slow to get my head into the Map.
2. Only realised afterwards that I'd 'cheated' - missed the CD saying "inside" fence corner, so I skipped about 30m of going around.
10. Failure to play my exit from 9 led to picking to slower (West gate) of two routes.
11. Edge of map (not the clearest CD)- Ran 10m past the control
12. OK but I think I was one of very few taking the west RC
18. Went south, but thinking N was a touch shorter.

Garmin upload not working (getting to 92% repeatedly)

In awe, but not surprised that murraystraining showed up to run this a warm down after winning yet another Meadows race!

Tuesday Sep 8, 2015 #

4 PM

Strength / Core 30:00 intensity: (15:00 @3) + (15:00 @4)
shoes: Inov8 Bare-X Lite (Lime)

@glenoggle gym
SL squats, leg extension machine (top 15-20%), cable VMO extensions, SB inverted squat, 100's, push ups.
5 PM

Other (Cross trainer) 17:30 [3]

As an alternative to running, as per sports doctor advice.

Flexibility 15:00 [1]

Esp hips, glutes, quads.

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