Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RichT

In the 31 days ending Dec 31, 2014:

activity

time

miles

Walk

12:46:00

Bike

9:58:25

Core

4:40:00

Physio exercises

3:20:00

Swim

2:50:00

Orienteering

1:50:27

Run

51:00

Total

36:15:52

3:40

0:00

» now

Wednesday Dec 31, 2014 #

11 AM

Physio exercises 10:00 [1]

Heel dips (straight leg) 4 x 10 each leg; Heel dips (bent leg) 4 x 10 each leg

Core 15:00 [1]

10 exercises - 50 Squats - 50 Sit Ups - 30 Leg Raises - 1min Plank

12 PM

Swim 45:00 [3]

4 x br ; 10 x 1cr1br ; 5 x 2cr ; 2br ; 2 x 1cr1br

5 PM

Walk warm up/down 5:00 [1]
shoes: Asics Gel Kinsei 4

Run 21:00 [2]
shoes: Asics Gel Kinsei 4

2mins jogging 1min walking - 7 sets. Last jog of 2014 - heel still sore.

Walk warm up/down 5:00 [1]
shoes: Asics Gel Kinsei 4

6 PM

Core 10:00 [1]

Stretching & foam rolling.

Tuesday Dec 30, 2014 #

11 AM

Orienteering 55:22 [3]

Turkey 3 - Great Tower. First proper outing since August. Tired after first 15 mins - managed to find 8/10 and then 6/10.

3 PM

Physio exercises 10:00 [1]

Heel dips (straight leg) 3 x 10 each leg; Heel dips (bent leg) 3 x 10 each leg

Monday Dec 29, 2014 #

10 AM

Physio exercises 10:00 [1]

Heel dips (straight leg) 3 x 10 each leg; Heel dips (bent leg) 3 x 10 each leg

11 AM

Walk 1:00:00 [1]

Walk out over Kirkby Moor - out for 2hrs 10mins - slowest walk of the year with the kids.

5 PM

Core 25:00 [2]

10 exercises - 50 Sit Ups - 30 Leg raises

Physio exercises 10:00 [1]

Heel dips (straight leg) 3 x 10 each leg; Heel dips (bent leg) 3 x 10 each leg

Sunday Dec 28, 2014 #

3 PM

Walk 15:00 [1]

Swarthmoor to Ulverston with Rach.

Saturday Dec 27, 2014 #

11 AM

Swim 45:00 [3]

Lots - swim club in 2 lanes so very splashy!

3 PM

Walk 1:25:00 [3]

Kirkby Moor with Rachel - snowy in parts - left heel sore for second half.

5 PM

Core 10:00 [1]

50 Sit Ups - Side Plank 1min each side

Physio exercises 10:00 [1]

Heel dips (straight leg) 3 x 10 each leg; Heel dips (bent leg) 3 x 10 each leg

Friday Dec 26, 2014 #

11 AM

Orienteering 55:05 [2]

Turkey1 - Rusland Beeches. Walk/Jog around with Rachel. Nice to be out.

Thursday Dec 25, 2014 #

10 AM

Bike 55:00 [3]
shoes: Bike - Fondriest

Coast road to Aldingham, Scales, Urswick, Birkrigg Park.
Skirted the worst of the early rain until caught in torrential hail showers coming back through Urswick.

12 PM

Physio exercises 10:00 [1]

Heel dips (straight leg) 3 x 10 each leg; Heel dips (bent leg) 3 x 10 each leg

Core 10:00 [1]

50 Sit Ups - 2min Plank - 30 Leg raises - 50 Squats

Wednesday Dec 24, 2014 #

10 AM

Bike 11:00 [3]
shoes: Bike - Fondriest

Up to Swarthmoor via Rakes Lane.

Bike 1:15:00 [3]
shoes: Bike - Fondriest

Over Birkrigg, Scales, Gleaston, Dendron, back of Urswick, Swarthmoor. Bright but windy morning - Rachel not happy in the cross winds.

12 PM

Bike 8:00 [1]
shoes: Bike - Fondriest

Swarthmoor back to Ulverston.

5 PM

Physio exercises 10:00 [1]

Heel dips (straight leg) 3 x 10 each leg; Heel dips (bent leg) 3 x 10 each leg

Tuesday Dec 23, 2014 #

9 AM

Swim 45:00 [3]

4xbr warm up; 10 x cr+br; 5 x 2cr; 3 x cr+br.
Took a long time for right shoulder to loosen off, and nearly to the end before my breathing improved.

4 PM

Walk 59:00 [2]

Walk/jog out around Gill Banks towards Flan Fell and across to the Hoad. Felt both left heel and right groin although continued random jogging throughout.
Don't know how to shake these two injuries . . . not happy :-(

Monday Dec 22, 2014 #

10 AM

Core 25:00 [2]

11 exercises
50 Squats - 40 Sit Ups - 2min Plank - 30 Leg Raises

Physio exercises 10:00 [1]

Heel dips (straight leg) 4 x 10 each leg; Heel dips (bent leg) 4 x 10 each leg

Sunday Dec 21, 2014 #

12 PM

Walk 1:22:00 [3]

Kirkby Moor on a drizzly windy misty day. Out over Out Park, down into the dip and across to Windmills, back of Gunson Height. Climb onto Shooting House Hill where the wind and drizzle became really strong and i started getting cold arms.
Feeling right groin and left heel but both uncomfortable rather than painfull.

Saturday Dec 20, 2014 #

4 PM

Run 30:00 [2]

5min walk - 8x1min with 1min30sec recovery - 5min walk
Felt very lumpy but no real left heel pain - last minute felt okish.

5 PM

Physio exercises 10:00 [1]

Heel dips (straight leg) 3 x 10 each leg; Heel dips (bent leg) 3 x 10 each leg

Core 30:00 [3]

50 sit ups - 1 min 30sec plank - 50 squats - 30 leg raises
Stretching & rolling

Friday Dec 19, 2014 #

11 AM

Bike 2:20:00 [3]
shoes: Bike - Fondriest

Straight out through Broughton Beck, along far side of Coniston past Brantwood and back via Torver and top road in to Old Hall Farm. Very windy blustery day - interesting keeping the bike upright going past gates in walls.

5 PM

Core 35:00 [3]

Strength - 14 exercises.
40 sit ups - 1 min 30sec plank - 50 squats - 40 leg raises - 50 squats

Physio exercises 10:00 [1]

Heel dips (straight leg) 4 x 10 each leg; Heel dips (bent leg) 4 x 10 each leg

Thursday Dec 18, 2014 #

12 PM

Swim 35:00 [3]

4 x br; 10 x 1cr+1br; 5 x 2cr; 2 br; 2 x 1cr+1br

5 PM

Physio exercises 10:00 [1]

Heel dips (straight leg) 3 x 10 each leg; Heel dips (bent leg) 3 x 10 each leg

Core 30:00 [3]

Strength - 14 exercises.
40 Sits Ups - 1min Plank - 30 Leg Raises - 50 Squats

Wednesday Dec 17, 2014 #

11 AM

Core 30:00 [2]

Stability - 13 exercises.

Physio exercises 10:00 [1]

Heel dips (straight leg) 3 x 10 each leg; Heel dips (bent leg) 3 x 10 each leg

Tuesday Dec 16, 2014 #

5 PM

Physio exercises 10:00 [1]

Heel dips (straight leg) 3 x 10 each leg; Heel dips (bent leg) 3 x 10 each leg

Monday Dec 15, 2014 #

10 AM

Physio exercises 10:00 [1]

Heel dips (straight leg) 3 x 10 each leg; Heel dips (bent leg) 3 x 10 each leg

12 PM

Bike 2:25:00 [3]

Winter loop of Coniston via Torver and back through Brantwood. Breezy with showery rain around Torver & Coniston - feet very cold once wet!

4 PM

Physio exercises 10:00 [1]

Heel dips (straight leg) 3 x 10 each leg; Heel dips (bent leg) 3 x 10 each leg

Core 25:00 [3]

50 sits ups - Side Plank 1min each side - 50 Squats - 30 Leg raises

Sunday Dec 14, 2014 #

12 PM

Physio exercises 10:00 [1]

Heel dips (straight leg) 3 x 10 each leg; Heel dips (bent leg) 3 x 10 each leg

2 PM

Bike 40:00 [3]
shoes: Bike - Fondriest

Windy & overcast to start. Up to Swarthmoor, Pennington, Loppergarth, around to Green Lane & back to Swarthmoor as rain closed in.

4 PM

Physio exercises 10:00 [1]

Heel dips (straight leg) 3 x 10 each leg; Heel dips (bent leg) 3 x 10 each leg

Core 15:00 [2]

Plank 1min - 50 squats - 30 leg raises - 50 sit ups.

Saturday Dec 13, 2014 #

12 PM

Walk 3:30:00 [3]

Walk up to Coniston Copper Mines, Black Sail, around Levers Water and back along valley side to Miners Bridge. Plenty of snow.

5 PM

Physio exercises 10:00 [1]

Heel dips (straight leg) 3 x 10 each leg; Heel dips (bent leg) 3 x 10 each leg

Friday Dec 12, 2014 #

11 AM

Walk 1:10:00 [1]

Drove over to Coniston & parked at Walna Scar road. Snow on the tops and flanks. Loveley sunshine first 30mins or so but then big black clouds rolled in and started snowing! Traversed across snowy slopes - interesting. Decided to cut it short and headed down and extracted car before roads too icy :-).