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

Training Log Archive: Rich

In the 7 days ending Jul 31, 2011:

activity # timemileskm+m
  Running7 3:55:02 28.6(8:13) 46.03(5:06) 626
  Flexibility3 1:05:00
  Orienteering1 1:01:03 6.38(9:34) 10.26(5:57) 396
  Cross Training2 47:43
  Strength and Conditioning1 25:00
  Total11 7:13:48 34.98 56.3 1022
  [1-5]9 5:37:06
averages - sleep:8 weight:66kg

«»
1:45
0:00
» now
MoTuWeThFrSaSu

Sunday Jul 31, 2011 #

11 AM

Orienteering 1:01:03 intensity: (6 @0) + (3 @1) + (8 @2) + (9 @3) + (7:42 @4) + (52:55 @5) 10.26 km (5:57 / km) +396m 4:59 / km
ahr:177 max:184 shoes: VJ Twister #3

S6D - Day 1 - Dunollie and Dunstaffnage

Went out hard and caught Kyle Heron on the way to 2 but then screwed it up (1 min). Only other significant mistakes was at 16 (~1min) but also one or two dodgy route choices particularly 18 which lost me ~1min on the fastest guys. 8th position, Oli quickest in 56:34; looking at the splits though it did seam to speed up later on.

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: VJ Twister #3

Decent WU and WD.

Friday Jul 29, 2011 #

6 PM

Cross Training (cycling) 42:43 intensity: (25:07 @0) + (13:50 @1) + (1:09 @2) + (2:37 @3)
ahr:115 max:158

Foot hurting so did a steady 18km or so on the mountain bike.

Thursday Jul 28, 2011 #

5 PM

Running 52:16 intensity: (3:00 @0) + (18:44 @1) + (28:27 @2) + (2:05 @3) 10.11 km (5:10 / km) +55m 5:02 / km
ahr:128 max:158 shoes: Nike Air Pegasus+ 27

Wednesday Jul 27, 2011 #

9 AM

Flexibility 30:00 [0]
slept:8.25

Everything was really stiff this morning had to stretch.
5 PM

Running 50:00 [3] 10.5 km (4:46 / km) +120m 4:30 / km
shoes: Nike Air Pegasus 27 Trail

Steady run out to High Woods while staying down in Colchester again. Stopped a number of times to stretch and my foot was really painful. Couldn't manage the 60mins I had planned.

Tuesday Jul 26, 2011 #

7 AM

Running 19:54 intensity: (1:09 @0) + (5:34 @1) + (13:11 @2) 3.65 km (5:27 / km) +69m 4:59 / km
ahr:134 max:150 shoes: Nike Air Pegasus+ 27

ITW. L Foot hurting to start with and pretty much at a limp. After 5mins it was ok and running pretty freely.
1 PM

Cross Training warm up/down (cycling) 5:00 [2]

Feet hurting just walking to gym.

Strength and Conditioning 25:00 [1]

Flexibility 5:00 [0]

5 PM

Running 12:52 intensity: (35 @0) + (1:28 @1) + (10:49 @2) 2.35 km (5:29 / km) +33m 5:07 / km
ahr:130 max:142 shoes: Nike Air Pegasus+ 27

HFW. Everything was really tight, jogging really hard work.

Monday Jul 25, 2011 #

7 AM

Running 18:47 intensity: (33 @0) + (5:03 @1) + (12:36 @2) + (35 @3) 3.61 km (5:12 / km) +68m 4:45 / km
ahr:135 max:161 slept:7.75 shoes: Nike Air Pegasus+ 27

ITW - Feet and calves killing again despite the rest. Ankles clicking too. Managed to get a physios appointment for lunch time.
2 PM

Note
(injured)

Physio Appointment

As I have suspected for the last month or two I have Plantar Fasciitis which is likely linked with my really tight calves. Could be caused by a number of things but in the short term in need to stretch my calves and my feet lots and return after the S6D to see if there has been any improvement and to plan a way forward. At least I have some explaination for feeling heavy legged for the last couple of months.
5 PM

Running 56:13 intensity: (1:12 @0) + (1:01 @1) + (44:31 @2) + (9:29 @3) 11.82 km (4:45 / km) +281m 4:15 / km
ahr:145 max:169 weight:66kg shoes: Nike Air Pegasus+ 27

HFW (Newstead) - found out a new route, time seams to pass quicker when your not sure where you are going. Anyway calves and feet felt mostly fine.
10 PM

Flexibility 30:00 [0]

Started tighening up and spend a good dealing of time rolling my foot on a wine bottle, icing it and stretching out my calves.

« Earlier | Later »