Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Jun 9:

activity # timemileskm+m
  Cycling5 7:11:37
  Cross Trainer7 4:18:30
  Strength and Conditioning3 1:30:00
  Stepper1 4:00
  Running1 2:00
  Total10 13:06:07

«»
4:17
0:00
» now
MoTuWeThFrSaSu

Sunday Jun 9 #

Note

Got a stress fracture in my sacrum around the time of Sprint Scotland. Never hurt when I ran hard but that was when the damage was happening. Painful warming up/down - was too painful after second race to do any.

Gutted is a bit of an understatement, training has gone well all winter/spring and thought I'd been more sensible transitioning from threshold to maximal running.

All started with a tight hip about 2-3 weeks before Sprint Scotland. Only had pain around hip, nothing in sacrum area and was a bit of surprise to find out I had a sacrum stress fracture (a week after Sprint Scotland) but makes sense with the pain moving around.

Hard decision not to run the World Cup but decided there wasn't much to gain running especially with no idea when running hard would become painful.

I've had this issue before but probably not quite as far as a fracture (in 2018 and 2019) but had completely forgotten about it and the early warning signs. Ironic as it's still listed as an injury in this log (see to the right).

Been training hard on the bike the last 5 weeks, will have to see how that translates into running fitness.
6 PM

Cross Trainer 5:00 [1]

Saturday Jun 8 #

10 AM

Cross Trainer 3:15:00 [1]

The full loop. Bonyrigg, Westloch, Lamancha, Machbiehill
6 PM

Running 2:00 [1]

4x30s, 2mins off

Strength and Conditioning 40:00 [1]

10 Reps

Double leg press, almost full squat
105, 112.5, 115

Calf. Double
67.5, 67.5, 72.5 - tried a few bent leg near end
Bent leg 60, 60

Quads, single leg
35, 35, 37.5

Hamstrings, single leg
32.5, 32.5, 35

Glutes
X

Left leg squat X10, 16,20,20

Lunge into left leg X12, 16,20,20

Cross Trainer 20:00 [1]

Friday Jun 7 #

10 AM

Cycling 15:00 [4]

Wattbike

5x3mins, 1min off
MaxHR 180

15mins easy, 5mins stretching

21x40on/20off
MaxHR 185

2x15s max

Cycling 14:00 [5]

Cycling 59:00 [1]

Cross Trainer 15:00 [1]

Thursday Jun 6 #

7 AM

Cycling 13:00 [1]

8 AM

Cycling 21:00 [1]

Station to Belsyde

Cycling 2:14:00 [1]

Belsyde back to Edinburgh
Back route to Linlithgow, then over to Broxburn, canal to near Ratho, back on road to Balerno (just one wrong turn, +3mins) and fairly straight back from there.
6 PM

Cross Trainer 7:30 [1]

What activity was this?

Strength and Conditioning 40:00 [1]

10 reps unless stated

Double leg. Not full but maybe more than half squat. Seat height 8
100, 107.5, 115

Calf. Double
65, 70, 72.5 - tried a few bent leg near end

Quads
35, 35, 37.5

Hamstrings
30, 32.5, 35

Left leg squat X10, 16,20,20

Lunge into left leg X12, 16,20,20

Wednesday Jun 5 #

10 AM

Cycling 17:37 [4]

Wattbike

4x4mins, 1min off - except bike time was going slow! did 4:45 then 4:52 for the first 2 reps, thought it felt a bit long! Reset it and it was fine.
MaxHR 179

15mins easy, 5mins stretching

14x60on/30off
MaxHR 188

2x15s max

Cycling 14:00 [5]

Cycling 54:00 [1]

Cross Trainer 11:00 [1]

Stepper 4:00 [1]

Tuesday Jun 4 #

6 PM

Strength and Conditioning 10:00 [1]

Monday Jun 3 #

9 AM

Cycling 15:00 [4]

Wattbike

5x3mins, 1min off
MaxHR 177

15mins easy, 5mins stretching

21x40on/20off
MaxHR 185

2x15s max

Cycling 14:00 [5]

Cycling 1:01:00 [1]

Cross Trainer 5:00 [1]

« Earlier | Later »