Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Mar 11, 2012:

activity	#	time	miles		km		+m	load
S and C	4	2:25:00						114.0
Cycling	3	1:45:00	43.41	(2:25)	69.86	(1:30)		92.0
Swimming	3	1:17:00	1.55	(49:34)	2.5	(30:48)		61.6
Orienteering	1	50:00	1.55	(32:11)	2.5	(20:00)		30.0
Running	2	12:30	1.12	(11:11)	1.8	(6:57)		9.8
Total	7	6:29:30	47.63		76.66			307.4

1:45

0:00

» now

Sunday Mar 11, 2012 #

Swimming 31:00 [3] 1.0 km (31:00 / km)

With Soph before breakfast

Saturday Mar 10, 2012 #

Orienteering 50:00 [1] 2.5 km (20:00 / km)
shoes: X-talons 2

Up on Burbage Mines with Soph trying to teach her what to do very easy running but my legs did not appreciate it. Ankle felt ok for most of it a few twinges here and there though

Friday Mar 9, 2012 #

Cycling intervals 40:00 [5] 21.1 mi (1:54 / mi)
shoes: Asics GT-2160

10 wu
5*1min (1min) max resistance
5mins
5mins max resistance
10 wd

Running 2:30 [2] 0.3 km (8:20 / km)
shoes: Asics GT-2160

Short jog to check my foot today after more physio, a bit tender today though so stopped

S and C 10:00 [1]
shoes: Asics GT-2160

Physio excercises

Swimming 15:00 [3] 0.5 km (30:00 / km)

Quick swim after also

Note

More ultrasound from the physio

C • Ultrasound 2

Thursday Mar 8, 2012 #

S and C 55:00 [3]
shoes: Asics GT-2160

ESPS session then stretching

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Asics GT-2160

Run to the geography building to pick up exam scripts as I was late....foot a bit sore but a distant numb pain
1km on the treadmill at the end of the session...again alright, got to keep the effort low though as opening up my stride doen't do it any good

Note

Physio got ultrasound on my ankle. A bit swollen

Tuesday Mar 6, 2012 #

11 AM

S and C 40:00 [3]
shoes: Asics GT-2160

ESPS session

Cycling 5:00 [3] 2.6 km (1:55 / km)
shoes: Asics GT-2160

Easy 5 spinning

1 PM

Cycling intervals 1:00:00 [3] 33.3 km (1:48 / km)
shoes: Asics GT-2160

10mins steady wu
20*1min reps at above 115rpm off 1min
10mins steady wd

Monday Mar 5, 2012 #

Swimming 31:00 [3] 1.0 km (31:00 / km)

In the pool by myself

S and C (Circuits) 40:00 [3]
shoes: Asics GT-2160

ShUOC circuits
Just stretched for all the bouncy stuff

« Earlier | Later »